Aerobic consumption of calories, anaerobic increase in static metabolism these clichés will not be said. The body needs calories when doing aerobic, and the first consumption is the body’s Glycogen that is glycogen (carbohydrate in the form of liver sugar stored in the liver) and fat, glycogen is consumed clean before the fat decomposition and consumption will begin to increase, depending on the body type of this time is almost 20 to 30 minutes (trained long-distance runners this stage will be shortened). So that aerobic must run more than 30 minutes, generally run 40 to 60 minutes to achieve the purpose of effective fat loss. And remember that once you start running in the middle never stop, even if you stop and wait for a traffic light, you have to jog in place because, once you stop the human body immediately start working again to replenish glycogen, which means that your fat loss efficiency is reduced. The best time for fat loss purposes is early in the morning or after anaerobic training. The body’s glycogen is at its lowest point in the day when you first wake up, so the time to burn fat will be earlier; and heavy weight anaerobic training will also deplete glycogen and make fat loss more efficient (which is why women should also do weight training) There is a complex formula for calculating how many calories to burn per unit of time. According to the American Sports Science Journal, the formula for calories burned in men is Calories Burned = [(Age x 0.2017) — (Weight x 0.09036) + (Heart Rate x 0.6309) — 55.0969] x Time / 4.184. The formula for female consumption is: Calories Burned = [(Age x 0.074) — (Weight x 0.05741) + (Heart Rate x 0.4472) — 20.4022] x Time / 4.184. It is clear that the only two variables to determine how many calories you burn are heart rate and time, which have nothing to do with what exercise you choose, how fast you run, or how far you run. It is not directly related to what exercise you choose, how fast you run, or how far you run. Simply put, the faster you run (the higher your heart rate) and the longer you run, the more calories you will burn. So don’t ask how fast you should run to lose fat. The speed is up to you to decide, what matters is whether the heart rate has reached the requirement. After many calculations and verifications, only when the average heart rate reaches more than 65% of the maximum heart rate is called effective fat loss (the simple algorithm of maximum heart rate is 220 – age). Some exercises, such as yoga, scattering, hula hooping, etc., are difficult to get your heart rate up to this standard, and these are called ineffective fat loss. And effective fat loss can be brisk walking, running, elliptical machine, bicycle, rowing machine or all the exercises that can make you maintain your own heart rate in the fat loss zone (65%-75% of the maximum heart rate MHR) (swimming is also good, but the heart rate of swimming can not be too high, once more than 80% of the drowning rate greatly increased). Treadmills, bikes or ellipticals in the gym usually have heart rate measuring devices. You can control the speed so that their heart rate in the maximum heart rate of about 60-75%, this speed your body burn fat than other to be more effective. If it is road running, you can buy a watch that measures heart rate or use special Apps to test your heart rate. Another easy way is to run until you are sweating and out of breath, but if you can still understand what you are saying, your heart rate should be in the fat loss zone (64%-75% MHR); if others can no longer understand what you are saying, your heart rate is estimated to have risen above 75% to the cardio zone. Generally speaking, the heart rate in the fat loss zone is the body consumes the largest proportion of calories from fat, and this one heart rate zone can generally be reached without stress. You basically will not feel hard. The aerobic zone can be a challenge for some newbies, but VO2 Max is not a feeling that people can generally stand, and it’s usually hard to hold on for more than 1 minute. You don’t have to force yourself to run until your lungs spit out at the beginning, maintaining your heart rate in the fat loss zone is easy for most beginners to get started and stick with. The main thing is that the calories burned come from fat than muscle. People who haven’t exercised in a long time can start by jogging or brisk walking, as often as 3 to 4 times a week. The intensity of the first time can be adjusted according to your situation, or even start with a brisk walk for 10 minutes. Then each week strive to increase 5 minutes and increase the proportion of running. Tired of running on the go, after the breath and then run up, so that the combination of walking and running. The average novice should be able to jog for 40 minutes without pressure for about a month. Before running remember to use a 5, 6 minutes of time slowly walk up as a warm-up. After running remember to take advantage of muscle heat stretching 5, 6 minutes, especially the calves. Stretching can significantly reduce soreness and prevent muscle injuries. The muscles always do not stretch will grow longer and “tighter”, flexibility will become worse. Running, like any other sport, has the potential for injury (of course, the chance of injury is lowest when you stay home and play computer, watch TV and eat potato chips). The possibility of injury can not be completely eliminated, we can only try to avoid to reduce the opportunity. Beginners, especially those who are heavier should not start running at the beginning, and it is best to draw a few days to a few weeks of work from fast walking to let the body to slowly adapt to the intensity. To reduce the stimulation of the knee in addition to a good warm-up and stretching after exercise, but also need a pair of light shock-absorbing running shoes (don’t wear a pair of Converse or board shoes to start running, that thing in the look not use). It is best to run on plastic tracks, beaches, grass and other soft ground, try to avoid concrete, rather than running uphill downhill (treadmill, remember to adjust the angle of high). In addition, the most important point is that running is also a single direction single muscle group movement. In order to avoid injury and aesthetic fatigue, in order to develop the overall muscle and physical fitness, running and other aerobic exercise, such as elliptical, mountain climbers, cycling, bicycles, jumping exercises, swimming, CW, anaerobic intervals these mixed up to do is the best. Doing so will also make your body unable to figure out your routine and thus maintain or improve the efficiency of the exercise. In addition, ellipticals, mountain climbers, cycling, and swimming are non-impact exercises that have little to no impact on your knees. If the purpose is to lose fat, do not use exercise to increase consumption accident, scientific control of daily diet calories more important (fat loss to 3 points by practice, 7 points by eating). Eat more meals and less food, eat healthy and varied, eat more coarse grains, fruits and vegetables, lean meat, dairy products, eggs, fish, beans and soy products, resolutely quit sugar and high-calorie junk food. Eat more edible fiber (beans are the most abundant). Keep your daily calorie intake to about 120% of your metabolism. Eating too much will result in fat accumulation, but eating too little (95% of Chinese women who lose fat make this mistake) will lower metabolism resulting in less consumption, and the body will begin to try to preserve fat while consuming muscle and water. The few people who stick to a low-calorie diet to the end often find themselves becoming a “very thin fat person”. Scientific diet control is very important! Exercise will help your brain to produce endorphins, improve your concentration and memory, avoid and improve depression (did you know that long-distance running is almost 97% as effective as drugs in treating depression?) It makes you smarter. Exercise will improve your mood and confidence. Exercise gives you health, slows down aging and improves quality of life. Keeping your weight in a healthy range through exercise will largely prevent most modern diseases (diabetes, high blood pressure, heart disease, etc.).