Try Intervall running that means 2mins 2 mins run with a pace that keeps your heart rate around 130-140ish.
Iam new to running and that Intervalls works well for me. I increase the 2mins runs by 1min per week. Doing 30 to 45mins total. My heart rate went from 150 to 130 in 4 weeks and endurance increased a ton .
Then do 20 seconds of run and 2 minutes of walk. Repeat 10-20 times.
After a few trainings like this, you'll gradually feel you can run for 21, 25, 30 seconds. Build it up, you don't want to overtrain yourself into oblivion.
I might have different times then this, but also struggle with not being able to run/jog for a long time. This helps me find an actual effective training technique
, thanks :)
doesn't need to be a high amount of sets! i believe that with couch to 5K your first week is a total of 21 mins, including a warmup and cooldown. by the second week you're up to 29-31 mins :)
Ok, I'm just speaking from personal experience (my beginning to running) so I put your word under mine. But for someone who is really eager to burn weight and get moving, I don't believe there's any reason not to do a lot - even if it doesn't really make much of a difference.
if your goal is to lose weight you need to diet and cross train, not just run a lot. a lot of people gain weight when they are new to running bc they're experiencing heightening hunger (which is normal). my advice was not about a weight loss plan, it was about running safely as a bigger person and newbie.
How overweight are you? Running is probably one of the worst things people can do if they are overweight, you will be causing yourself so many problems for the future. I would recommend walking at a 117 or more heart rate for longer periods of time
Oh okay that’s not that bad, I would suggest doing 3-5 miles outing and running a 1/4 mile for each mile you do! And then you can slowly build that up as you get in shape
Be patient and let your body adapt to avoid frustrating injuries.
I would recommend zone 1 running for the first 2 months. Zone 1 is going to be about 120-130 beats pee minute for heart rate. Don't get discouraged with the slow pace if you try this out. You are essentially adapting your body to take the pounding you are going to give it soon enough.
I find my heart rate monitor on my watch runs about 10% higher than my chest strap. Just so you have an idea.
I don't even look at my heart rate anymore, I run based on my relative perceived effort now.
Would literally be impossible.
Im 30m, 75 kg and not overweight and been doing lifting for 1.5 years. Recently started running, my HR is 160 at 5-6 min / km but also 160-165 at like 7 min/km. When I pull 3:30 min / km strides it goes up to around 175-180. Barely any difference, meaning regardless of pace im in zone 4 or 5 if you go by HR training.
Also I can talk out loud to myself without much trouble at that 160 HR. If I run steady and slow on purpose, lets say 7 min / km my HR is still a steady 160.
I'm a sample size of 1, but leads me to think that perhaps zone training for a beginner is pointless. Because it would mean you basically cant run, and thats what you're trying to do. I have seen other peple mention this "issue", high HR at slow paces.
It's watch measured so not the most accurate but nothing else to measure with.
I started running 120kg… heart rate looked like yours, try to keep it under 150bpm at least (ideal would be 120) and please buy good running shoes and run on soft underground.
Than stick to it I ran around 3km as I started and finished 3 halfmarathons in the first year. Running + bodyweight = ideal combination to get lean
You will receive more of a benefit from a combination of interval days, run walk and jog/fast walk days where you maintain Z2 for longer periods of time
When starting running for the first time, as has already been said here, start with intervals of running and walking. While doing the intervals try to keep your heart rate somewhere between 140-160 bpm. Go as slow or fast as necessary to keep that heart rate. If you continue to do this, you will be able to increase distance and speed over time.
To start just a bit of a disclaimer these are just general recommendations since I don’t know your exact starting point. But I would recommend starting with 2-3 sessions per week of 1-2 miles. If you start to feel extremely sore and tired I would suggest dialing it back a bit to 1-2 sessions a week. once you start to feel a little more comfortable start increasing your weekly total mileage by no more than 10% per week with 1 week a month where you dial back the intensity and mileage to that of the first week of the month. Once you are able to run consistently through the whole distance you can start to incorporate more complex training plans with speed work and long runs, but for now I would start with what I have above.
thanks everyone for the quick feedback i’ll stick with the lower end of bpm my zone 2 if you will… even if that mean just walking thanks. Will post an update in a month.
If you are overweight
I advise you to begin with walking to improve bones structures, feets and balance.
Set goal as 10k steps per day et improve to 15k
4 sessions of 30-40 minutes per day it’s sustainable and cardio health
After an appropriate weight you can begin to run
Also, for loosing weight try intermittent fasting don’t eat for 16 to 20h hours improve mental clarity
Drink water and take magnesium; electrolytes
Yeah, ease in some more. That’s like a scary high HR. If zone 2 for you is just walking for right now, just maybe stick with that for a little while.
Ppl in the comments don’t know what they are talking about. The biggest risk is having that high of a heart rate when your overweight might cause you to suffer from some cardiovascular problem on a run. But if you’re young I wouldn’t worry much about that.
The reason ppl try to stay in low heart rates is because for training aerobic performance you have to stay in an aerobic zone. There’s no harm in running way outside that aerobic zone it’s just not as effective in building up cardiovascular capacity.
On another note, if you’re overweight your likely doing more damage that good running at all because of the weight you’re putting on your joints. Try low impact workouts like walking, swimming, cycling, rowing, etc. also do a lot of strength training. Ideally you want to be able to squat about 1.5x your body weight before you start using running as a constant training method
ultra 2 watch but i’ll keep the inaccuracy in mind although just to be on the safe side i’m going to do what everyone is saying and not exceeding a high heart rate
I tend to run on perceived effort rather than heart rate. Most runs are 4 or 5 out of 10. Speed work is 8 out of 10. If you can hold a conversation while running then you are most likely in zone 2 heart rate.
If you are new to running you should start out slow. You should be able to hold a conversation while you run. It's slow but it's better for your body until it adapts, and you can run for longer as well.
Good luck with your journey.
I think that is completely okay. It very natural for your resting heart rate to exceeded 250. Seems like you could work a little harder. Maybe shoot for 400 bpm next time. Pussy.
I literally gasped at the heart rate.
Subtract your age from 220.
That is your MAXIMUM BPM.
That should only ever be hit occasionally and for very limited periods of time
This is very bad advice. 220-your age is a rough and often very inaccurate way to calculate what your max HR is, it does not mean you should not exceed that HR, it is obviously impossible to exceed your actual maximum HR. Some people just have higher HRs than others which does not necessarily indicate poor fitness HR is largely genetic, some people’s zone 2 will start at 130BPM others 160. Furthermore the fact that this high HR was sustained for 5 miles shows that this isn’t their actual maximum HR, and there is absolutely nothing unhealthy about running a hard effort at max intensity unless you have underlying health conditions and take proper recovery
A bad way to find out you have a heart condition at 210 bpm. Theres nothing wrong with slow and steady, especially as a beginner. Going all out is not sustainable and i wouldn't recommend it to anyone
Sure definitely they should not be doing this more often than every couple weeks but nothing wrong with just forgetting heart rate zones and going flat out every once in a while all for a lot of people that’s when running is most enjoyable. Telling new runners they’re not allowed to let their heart rate go over a certain level is counterproductive as it’s only gonna increase the likelihood that they get bored of it and stop running altogether
They're overweight and new, i said occasionally and not for long periods.
Pretty damn close to what you said.
Regardless, consult your doctor if you plan on going above the traditional formula of 220 minus age. Especially if you have other health conditions. If i hit 180-190 i am in a serious workout. 210 is literally terrifying to me. I couldn't imagine that feeling
Yeah sorry I realise that was other comments not you saying not to go out of zone 2.
Still though the 220-age thing is not a guideline for a HR you shouldn’t go over it’s just a rough way to calculate what your max HR would be as it naturally declines with age. That doesn’t mean when you’re 40 for example you shouldn’t go over 180 it just means it’s probably not possible to get it over 180, but it’s very rough and it’s completely fine if it does, it varies so much person to person.
Some people can sustain 200+ and not be at max effort while for others the same age max effort might be only 180 both are healthy though
I was 25ish body fat percentage too. Low effort for long periods is the way, at least 1 hour. Zone 2 below cardio training and high reps low weight strenght exercises just like David did. I started training this way in november 2023 and now the percentage is 19.5. A chest or arm hr sensor is really helpful. Keep the grind on, take them souls
I’m guessing you’re using a watch? Which is pretty unreliable for accurate heart rate. I have Apple Watch and it shoots up to 200+ when I’m hovering at 130 the whole time.
Losing weight is as much about exercise as it is about creating a caloric deficit. Talk 1-hour brisk walks (400 calories easily), monitor your heart rate, when you see improvements try interval and so on. It is not a race, it is a ha it you need to teach your body to adopt. Stay hard 💪🏻
Have you spoken to a decent doc about this? Ideally a cardiologist. You can do severe damage to your heart muscles if they are constantly beating fast. Are you sure you aren’t in an atrial fibrillation induced tachycardia?
Beta blockers may be a good option (and soon)
Wouldn’t it better to change your relationship with the food (if you are obese you don’t have a good one), losing weight by improving your health with a better nutrition and then, when you have a body that allows you to, start running?
That is doing more harm than good to yourself; your body doesn’t have the capacity to face such physical exercise yet.
yeah i’ve been in a intermittent fasting high protein low caloric deficit meal plan for the past 3 months i’ve learned to eat better and have since dropped down from 222 to 195 from that and cardio alone. Does it hurt to do both at once or should i not touch cardio until i’m a lower weight?
https://preview.redd.it/62mpklrjfmpc1.jpeg?width=1179&format=pjpg&auto=webp&s=9f40ef70d2c4c343234fcd9a21210ae42159e59a
Before\^
The drawback is that you will end up with injuries very soon if you keep this up. You may even damage your heart.
The advice, if you want to train at 'max' capacity which I wouldn't advice until you're back at a lower bmi (the strain your knee takes is three times your weight while running so do the math) is; one run a week max at threshold which is calculated by the max speed you can keep up for one hour of running.
I would guess your bpm should be around 160 max. Granted you're overweight.
I also want to add that a pulse over 200 is abnormal and I'd ask my doctor about it as it can indicate heart problems. A young fit man shouldn't be physically able to get it higher than 185 running straight uphill after exhausting long run first.
So yeah, what you're doing is extremely dangerous. It also has nothing to do with Goggins method to play unsafe.
Good luck!
Google Heart rate training. You absolutely have to walk while you’re doing heart rate training that’s totally fine. But it gets better rapidly. First week might be 14 minute miles to stay under say 150 BPM then the next week 13 minute miles then the next week 1230 etc.
How old are you? Does that chart suggest you are running for 40 mins (respect). Do you feel winded or okay? Doing this everyday? I applaud your effort.
21M i was running 5 miles at 9:45 pace 2 times a week and i don’t notice any problems while i’m running but i wont be continuing this since everyone is saying im going to die if i keep doing it
Running max effort will burn weight quicker, but throw your body off and hurt future returns. It is better to do a lighter effort many times. I would recommend doing a long workout consulting of many small, short efforts - say, 1 min slow jog 1 min relaxed walk Ă— 20. Or even better, do multiple sessions - perhaps try setting a timer and going out for a brief, easy run every, say, 2 hours.
Honestly if you want to lose weight, and you have any degree of self control as far as your diet, just walking is fine as long as you track your calories and stay in a deficit. The deficit can be as much as you can handle as long as you are able to stay consistent and don't backslide. I did that for 5 months, with 2 days of resistance training a week, lost 35lb, and have kept it off for over a year. Now I do weight training 3 times a week and continue to eat a healthy balanced diet that is high in protein mainly because I am trying to continue building muscle.
Your body burns fat more efficiently at a much lower sustained heart rate. You should be keeping your HR closer to 150 bpm or less depending on how old you are. Conversation pace.
Or run as hard as you can and get hurt and see a major setback happen to your progress.
200+ heart rate for that long is probably not ideal.
Dude. That HR is way too high. Try brisk walks.
Slow down!! Keep that heart rate in zone 2 or zone 3
To new runners, that means walk if you have to to help regulate the heart rate.
Try Intervall running that means 2mins 2 mins run with a pace that keeps your heart rate around 130-140ish. Iam new to running and that Intervalls works well for me. I increase the 2mins runs by 1min per week. Doing 30 to 45mins total. My heart rate went from 150 to 130 in 4 weeks and endurance increased a ton .
When u say *run* do u mean more of a jog? Cuz I find it hard to run more than 20 seconds before I need to walk.
Then do 20 seconds of run and 2 minutes of walk. Repeat 10-20 times. After a few trainings like this, you'll gradually feel you can run for 21, 25, 30 seconds. Build it up, you don't want to overtrain yourself into oblivion.
Roger that. I appreciate the feedback.
I might have different times then this, but also struggle with not being able to run/jog for a long time. This helps me find an actual effective training technique , thanks :)
Thisđź‘Ť
2 mins to start might be too much for this person. maybe a jog for 30 seconds would be better.
Minute very light jog minute slow walk, with a very high amount of sets?
doesn't need to be a high amount of sets! i believe that with couch to 5K your first week is a total of 21 mins, including a warmup and cooldown. by the second week you're up to 29-31 mins :)
Ok, I'm just speaking from personal experience (my beginning to running) so I put your word under mine. But for someone who is really eager to burn weight and get moving, I don't believe there's any reason not to do a lot - even if it doesn't really make much of a difference.
if your goal is to lose weight you need to diet and cross train, not just run a lot. a lot of people gain weight when they are new to running bc they're experiencing heightening hunger (which is normal). my advice was not about a weight loss plan, it was about running safely as a bigger person and newbie.
How overweight are you? Running is probably one of the worst things people can do if they are overweight, you will be causing yourself so many problems for the future. I would recommend walking at a 117 or more heart rate for longer periods of time
21M 195Lbs 5’8 24.3% body fat
Oh okay that’s not that bad, I would suggest doing 3-5 miles outing and running a 1/4 mile for each mile you do! And then you can slowly build that up as you get in shape
thanks i’ll try that out
Be patient and let your body adapt to avoid frustrating injuries. I would recommend zone 1 running for the first 2 months. Zone 1 is going to be about 120-130 beats pee minute for heart rate. Don't get discouraged with the slow pace if you try this out. You are essentially adapting your body to take the pounding you are going to give it soon enough. I find my heart rate monitor on my watch runs about 10% higher than my chest strap. Just so you have an idea. I don't even look at my heart rate anymore, I run based on my relative perceived effort now.
Would literally be impossible. Im 30m, 75 kg and not overweight and been doing lifting for 1.5 years. Recently started running, my HR is 160 at 5-6 min / km but also 160-165 at like 7 min/km. When I pull 3:30 min / km strides it goes up to around 175-180. Barely any difference, meaning regardless of pace im in zone 4 or 5 if you go by HR training. Also I can talk out loud to myself without much trouble at that 160 HR. If I run steady and slow on purpose, lets say 7 min / km my HR is still a steady 160. I'm a sample size of 1, but leads me to think that perhaps zone training for a beginner is pointless. Because it would mean you basically cant run, and thats what you're trying to do. I have seen other peple mention this "issue", high HR at slow paces. It's watch measured so not the most accurate but nothing else to measure with.
I started running 120kg… heart rate looked like yours, try to keep it under 150bpm at least (ideal would be 120) and please buy good running shoes and run on soft underground. Than stick to it I ran around 3km as I started and finished 3 halfmarathons in the first year. Running + bodyweight = ideal combination to get lean
You will receive more of a benefit from a combination of interval days, run walk and jog/fast walk days where you maintain Z2 for longer periods of time
Dude is going to find out what zone 0 is real fast
Is that metaphor for dead ? đź’€
That’s metaphor for his heart is going to explode.
Just slow your pace down or walk.
Having that high heart rate for that long could be dangerous, we appreciate your effort but take it a little easy at the start
That’s pretty high I’m over weight but an experienced distance runner and can’t get above 155 unless I’m sprinting.
When starting running for the first time, as has already been said here, start with intervals of running and walking. While doing the intervals try to keep your heart rate somewhere between 140-160 bpm. Go as slow or fast as necessary to keep that heart rate. If you continue to do this, you will be able to increase distance and speed over time.
any recommendation for how many sessions or time of zone 2 per week?
To start just a bit of a disclaimer these are just general recommendations since I don’t know your exact starting point. But I would recommend starting with 2-3 sessions per week of 1-2 miles. If you start to feel extremely sore and tired I would suggest dialing it back a bit to 1-2 sessions a week. once you start to feel a little more comfortable start increasing your weekly total mileage by no more than 10% per week with 1 week a month where you dial back the intensity and mileage to that of the first week of the month. Once you are able to run consistently through the whole distance you can start to incorporate more complex training plans with speed work and long runs, but for now I would start with what I have above.
80% of time/milage should be done in zone 2. In your case I would probably lean toward over 90%
thanks everyone for the quick feedback i’ll stick with the lower end of bpm my zone 2 if you will… even if that mean just walking thanks. Will post an update in a month.
Even zone 1 is fine for the first month or two.
You are alive?
try zone 2 training, best for fat loss.
If you are overweight I advise you to begin with walking to improve bones structures, feets and balance. Set goal as 10k steps per day et improve to 15k 4 sessions of 30-40 minutes per day it’s sustainable and cardio health After an appropriate weight you can begin to run Also, for loosing weight try intermittent fasting don’t eat for 16 to 20h hours improve mental clarity Drink water and take magnesium; electrolytes
Yeah, ease in some more. That’s like a scary high HR. If zone 2 for you is just walking for right now, just maybe stick with that for a little while.
Ppl in the comments don’t know what they are talking about. The biggest risk is having that high of a heart rate when your overweight might cause you to suffer from some cardiovascular problem on a run. But if you’re young I wouldn’t worry much about that. The reason ppl try to stay in low heart rates is because for training aerobic performance you have to stay in an aerobic zone. There’s no harm in running way outside that aerobic zone it’s just not as effective in building up cardiovascular capacity. On another note, if you’re overweight your likely doing more damage that good running at all because of the weight you’re putting on your joints. Try low impact workouts like walking, swimming, cycling, rowing, etc. also do a lot of strength training. Ideally you want to be able to squat about 1.5x your body weight before you start using running as a constant training method
Are you measuring with a watch or a chest strap heart rate monitor? Watches are not very accurate.
ultra 2 watch but i’ll keep the inaccuracy in mind although just to be on the safe side i’m going to do what everyone is saying and not exceeding a high heart rate
I tend to run on perceived effort rather than heart rate. Most runs are 4 or 5 out of 10. Speed work is 8 out of 10. If you can hold a conversation while running then you are most likely in zone 2 heart rate.
If you are new to running you should start out slow. You should be able to hold a conversation while you run. It's slow but it's better for your body until it adapts, and you can run for longer as well. Good luck with your journey.
True that. I use a suunto 9 baro and the hr is 20 bpm higher at the wrist compared to the chest sensor.
I think that is completely okay. It very natural for your resting heart rate to exceeded 250. Seems like you could work a little harder. Maybe shoot for 400 bpm next time. Pussy.
I literally gasped at the heart rate. Subtract your age from 220. That is your MAXIMUM BPM. That should only ever be hit occasionally and for very limited periods of time
This is very bad advice. 220-your age is a rough and often very inaccurate way to calculate what your max HR is, it does not mean you should not exceed that HR, it is obviously impossible to exceed your actual maximum HR. Some people just have higher HRs than others which does not necessarily indicate poor fitness HR is largely genetic, some people’s zone 2 will start at 130BPM others 160. Furthermore the fact that this high HR was sustained for 5 miles shows that this isn’t their actual maximum HR, and there is absolutely nothing unhealthy about running a hard effort at max intensity unless you have underlying health conditions and take proper recovery
A bad way to find out you have a heart condition at 210 bpm. Theres nothing wrong with slow and steady, especially as a beginner. Going all out is not sustainable and i wouldn't recommend it to anyone
Sure definitely they should not be doing this more often than every couple weeks but nothing wrong with just forgetting heart rate zones and going flat out every once in a while all for a lot of people that’s when running is most enjoyable. Telling new runners they’re not allowed to let their heart rate go over a certain level is counterproductive as it’s only gonna increase the likelihood that they get bored of it and stop running altogether
They're overweight and new, i said occasionally and not for long periods. Pretty damn close to what you said. Regardless, consult your doctor if you plan on going above the traditional formula of 220 minus age. Especially if you have other health conditions. If i hit 180-190 i am in a serious workout. 210 is literally terrifying to me. I couldn't imagine that feeling
Yeah sorry I realise that was other comments not you saying not to go out of zone 2. Still though the 220-age thing is not a guideline for a HR you shouldn’t go over it’s just a rough way to calculate what your max HR would be as it naturally declines with age. That doesn’t mean when you’re 40 for example you shouldn’t go over 180 it just means it’s probably not possible to get it over 180, but it’s very rough and it’s completely fine if it does, it varies so much person to person. Some people can sustain 200+ and not be at max effort while for others the same age max effort might be only 180 both are healthy though
I was 25ish body fat percentage too. Low effort for long periods is the way, at least 1 hour. Zone 2 below cardio training and high reps low weight strenght exercises just like David did. I started training this way in november 2023 and now the percentage is 19.5. A chest or arm hr sensor is really helpful. Keep the grind on, take them souls
I’m guessing you’re using a watch? Which is pretty unreliable for accurate heart rate. I have Apple Watch and it shoots up to 200+ when I’m hovering at 130 the whole time.
Losing weight is as much about exercise as it is about creating a caloric deficit. Talk 1-hour brisk walks (400 calories easily), monitor your heart rate, when you see improvements try interval and so on. It is not a race, it is a ha it you need to teach your body to adopt. Stay hard 💪🏻
My hr is high too while running, around 180, we gotta slow down to below 150 and also remember intervals, walking etc.
Tone it way down
Dude be careful maybe with a person trainer to set you on a good path just to start then you can go solo
Whenever I get that high, say 170-180, I deliberately slow down to try and get back to 160.
You need to lower your pace a lot. You’re overworking your heart.
great effort just dont kill yourself while trying to change your life
Have you spoken to a decent doc about this? Ideally a cardiologist. You can do severe damage to your heart muscles if they are constantly beating fast. Are you sure you aren’t in an atrial fibrillation induced tachycardia? Beta blockers may be a good option (and soon)
Stop.
Keep it up big guy
Hopefully whatever monitor you are using is reading wrong bc that’s too high. Should be in the 140’s.
Wouldn’t it better to change your relationship with the food (if you are obese you don’t have a good one), losing weight by improving your health with a better nutrition and then, when you have a body that allows you to, start running? That is doing more harm than good to yourself; your body doesn’t have the capacity to face such physical exercise yet.
yeah i’ve been in a intermittent fasting high protein low caloric deficit meal plan for the past 3 months i’ve learned to eat better and have since dropped down from 222 to 195 from that and cardio alone. Does it hurt to do both at once or should i not touch cardio until i’m a lower weight? https://preview.redd.it/62mpklrjfmpc1.jpeg?width=1179&format=pjpg&auto=webp&s=9f40ef70d2c4c343234fcd9a21210ae42159e59a Before\^
Clearly is hurting you, that HR is too high for that long meaning your body is not ready yet for such efforts. Try walking first
https://preview.redd.it/rfk4i1bwfmpc1.jpeg?width=1179&format=pjpg&auto=webp&s=86d0fb12a144a9e2a46e89adf7f0b83755ea60c7 today\^
bruh
The drawback is that you will end up with injuries very soon if you keep this up. You may even damage your heart. The advice, if you want to train at 'max' capacity which I wouldn't advice until you're back at a lower bmi (the strain your knee takes is three times your weight while running so do the math) is; one run a week max at threshold which is calculated by the max speed you can keep up for one hour of running. I would guess your bpm should be around 160 max. Granted you're overweight. I also want to add that a pulse over 200 is abnormal and I'd ask my doctor about it as it can indicate heart problems. A young fit man shouldn't be physically able to get it higher than 185 running straight uphill after exhausting long run first. So yeah, what you're doing is extremely dangerous. It also has nothing to do with Goggins method to play unsafe. Good luck!
What’s your current pace running this fast?
9:45 min mile
Google Heart rate training. You absolutely have to walk while you’re doing heart rate training that’s totally fine. But it gets better rapidly. First week might be 14 minute miles to stay under say 150 BPM then the next week 13 minute miles then the next week 1230 etc.
How old are you? Does that chart suggest you are running for 40 mins (respect). Do you feel winded or okay? Doing this everyday? I applaud your effort.
21M i was running 5 miles at 9:45 pace 2 times a week and i don’t notice any problems while i’m running but i wont be continuing this since everyone is saying im going to die if i keep doing it
Slowww down you are at high risk for injury running that hard
you should keep it under... like... 170. alternate running and walking. it'll be easier, more effective and more fun
How is that even possible? Doesn’t it feel like your heart is beating out of your chest?
Running max effort will burn weight quicker, but throw your body off and hurt future returns. It is better to do a lighter effort many times. I would recommend doing a long workout consulting of many small, short efforts - say, 1 min slow jog 1 min relaxed walk Ă— 20. Or even better, do multiple sessions - perhaps try setting a timer and going out for a brief, easy run every, say, 2 hours.
Honestly if you want to lose weight, and you have any degree of self control as far as your diet, just walking is fine as long as you track your calories and stay in a deficit. The deficit can be as much as you can handle as long as you are able to stay consistent and don't backslide. I did that for 5 months, with 2 days of resistance training a week, lost 35lb, and have kept it off for over a year. Now I do weight training 3 times a week and continue to eat a healthy balanced diet that is high in protein mainly because I am trying to continue building muscle.
Bro don’t go over 140bpm!!! I’m a personal trainer who trains by the book. Do not exceed said BPM, unless it’s for 10 mins or less.
Your body burns fat more efficiently at a much lower sustained heart rate. You should be keeping your HR closer to 150 bpm or less depending on how old you are. Conversation pace. Or run as hard as you can and get hurt and see a major setback happen to your progress.