Running is a popular exercise choice for many people, whether it is running outdoors or on a treadmill. As long as you master the correct method, you can achieve the effect of burning fat and fitness. So, how long does it take to start burning fat when running?
Burning Fat Starts After Ten Minutes of Running
After starting running, blood sugar begins to be consumed in the first minute. After ten minutes, blood flow in the adipose tissue starts to increase. When running for 30 minutes, blood flow in the adipose tissue reaches its peak. Even if you stop exercising, the highest concentration of blood flow in the adipose tissue can continue for six hours.
How Long It Takes to Burn Fat Depends on Exercise Intensity
The time it takes to burn fat while running depends on the intensity of the exercise. When running at a slow pace, the body will burn fat, while running at a fast pace will burn carbohydrates. Therefore, if you run too fast, your body will only burn carbohydrates. To continuously burn fat, you need to run at a slower pace.
How Long to Run to Burn Fat
To burn fat through running, the exercise intensity should not be too high. Generally, running for about half an hour to an hour each time, at least three to four times a week, can keep your body in an aerobic exercise state, effectively burning fat and achieving obvious weight loss results.
The Correct Method for Fat Burning Through Running
Develop an Exercise Plan
Before running, you should develop a detailed plan and adhere to running three to four times a week, instead of running whenever you have time or the weather is good. Only by persistently running can you better exercise your lower limbs and core muscles, and it will become easier over time.
Warm Up Before Running
The body's energy can be divided into rapid energy and reserve energy. Only when rapid energy is almost consumed will the reserve energy, namely fat, start to burn. Therefore, before running, you should warm up with some physical exercises, such as stretching your limbs, to effectively ensure fat burning and help with weight loss.
Slow Down Your Running Pace
When running, there is no need to start with running several kilometers at once. You can slow down your running pace, and your breathing rate should be slightly faster than when walking. Starting with a fast pace may cause chest pain due to breathing difficulties.
Avoid Interval Running
Although interval running has a good effect on abdominal fat exercise, it can easily cause muscle soreness. Therefore, by slowing down your running pace, you can maintain the correct running posture and alleviate the soreness caused by running.
Combine Hill Climbing with Running
Running uphill may be challenging, but after running from an uphill road to a flat road, you will feel that running is very easy. Moreover, this can strengthen leg exercises and exercise the lower limb muscles.
