To lose fat should you run long or run fast?

[Anonymous]

I can't last long if I run fast just like in be.. sorry

[IslaTheWitch]

Start with walks. If you are overweight, don't run, or your joints will hate you forever.

as @Staximus mentioned, swimming is a very good exercise. It will increase your stamina and condition.

Answering your question - for burning fat, you need long runs. It takes at least 40 minutes to burn accumulated glycogen, so you have to run longer.

Such runs are hard for muscles, so remember to eat a protein meal up to 2 hours after the run. Better natural (eggs, peanut butter, banana) than any protein powder.

[JackCarter]

Well for fat loss your aerobic activities should be performed at a relaxed pace..

If you increase the pace too much and you are breathless then you are increasing the proportion of sugar being burned as fuel and decreasing the use of body fat

That's why it's often recommended to perform aerobic activities at a "conversational pace"(unless you are trying to increase your cardio and endurance) thus ensuring using mostly your body fat as fuel and thus ensuring more fat burning

[BoopBoopBeep]

It doesn't matter. 3500 calories burns a pound of fat. However you get there, the results are the same. Sprint for 10 minutes, jog for an hour, whatever you can do. Put on a rucksack and walk it for that matter. That's what I do and I burn a ton of calories.

[MiddleAgedClimbee]

Thanks boop! I was wondering this!

[BoopBoopBeep]

@MiddleAgedClimbee No problem man... I mean people will say the difference between cardio and fat burning target heart rate blah blah blah is this blah blah... but that's only theoretically applicable because we aren't machines.

If you personally cannot sustain your personal heart rate at a level to burn calories at X rate for longer than 3 minutes because of YOUR personal endurance but you CAN do it at Y rate for an hour, whichever SPEED is most efficient theoretically doesn't matter, because you're a real person not a simulation and you have to burn the calories however YOU can.

That's why I like ruck marches. Less stress on my knees and crushed vertebrae than running is... can still cut through 600+ calories an hour.

[MiddleAgedClimbee]

I just got off the spin bike, put in an hour. Can't go riding for any distance right now because I'm the only parent in town. Blew through 510 cal with varying degrees of difficulty. I've heard the heart rate commentary as well, but I don't use a heart rate monitor, nor do I have any intention. Have a great Wednesday!

[BoopBoopBeep]

@MiddleAgedClimbee You too man! Keep killing it!

[Staximus]

Swimming is the best and it won't beat the shit out of your joints and make you regret it when you're old

[Anonymous]

Run or walk slow and don't overdo it.

[jahaims]

Calorie deficit is how you lose fat.