What is the appropriate heart rate for jogging to lose weight?

Jogging is a good way to lose weight. Compared with high-intensity weight loss exercises, jogging is easier for people to stick to. However, you should also pay attention to the amount of exercise. Usually, the weight loss effect will be better when the heart rate reaches 75% to 80%.

1. Running, out of nowhere, has become a fashionable sport for losing weight. In fact, running to lose weight is to get rid of excess fat, which is fat, so it would be more accurate to call running to lose weight fat reduction. However, there are many misunderstandings about running to lose fat. Fat loss does not equal weight loss. What is reduced is fat, not muscle. There is a scientific method to lose fat, and only by following this method can you effectively run to lose fat.

2. How fast should you run? How long should I run? In fact, the most effective way to lose fat is through heart rate. The faster you run (higher your heart rate) and the longer you run, the more calories you burn. The only two variables that determine how many calories you burn are heart rate and time.

3. However, if the speed is too fast, the endurance will be greatly reduced; if the speed is too slow, the heart rate will not reach the level required to burn fat, so maintaining an appropriate heart rate is the best way to burn fat. After many calculations and verifications, if you want to achieve the best fat-loss effect, the average heart rate during exercise should be at least 70% of your maximum heart rate. It would be best if you can reach 75%-80% (the so-called highest aerobic exercise zone). In this way, you can continue running for 30 minutes, and the time after that is fat burning time. The duration is directly proportional to the amount of fat burned.

4. In addition, please note the following when running to lose fat:

1. During running, try to keep yourself uninterrupted, and do not stop even if you are jogging in place.

2. It is recommended to jog in the morning because the glycogen level in the body is the lowest in the day, or after a lot of anaerobic exercise, fat loss efficiency is higher.

3. Please warm up thoroughly before running, especially your calves and ankles, to reduce soreness and prevent muscle injuries, and stretch thoroughly after running.

4. Take it step by step. Fat loss is not a matter of one or two days. It is a result of long-term exercise. If you do excessive aerobic exercise every day but your diet cannot provide you with the necessary nutrition, your metabolism will drop sharply and your body will instinctively reduce energy consumption as much as possible. It is recommended to develop a reasonable training plan, from easy to difficult, step by step, and do not significantly increase the intensity and frequency of training.