Jogging is a full-body exercise that's ideal if you want to lose weight and improve your cardiovascular health. You can run on a treadmill or in the open air, depending on your preferences and the weather. This is a safe exercise, according to the American Academy of Orthopaedic Surgeons; runners without knee problems rarely suffer injuries. Learn how to jog to shed pounds and stay fit.
Step 1
Use a treadmill if you want complete control over the distance you run, as well as the intensity of your workout. Take advantage of your treadmill's speed and incline settings while keeping track of the calories you burn. While jogging on a treadmill isn't as effective as running outdoors, you can counter this by setting the incline to at least 1 percent.
Step 2
Start every jog with a five-minute warm up. Stretch your legs and torso to prepare your muscles for your workout. Run for 30 minutes at a speed and incline that challenge you, and provide you with a vigorous workout. During vigorous exercise, you should have a difficult time speaking.
Step 3
Lose weight by combining diet and exercise to create a negative energy balance. Lower your caloric intake by 10 to 20 percent and get about 60 percent of your calories from carbohydrates to fuel your workout. Plan to lose a pound or two a week--this is a healthy weight loss goal you can achieve without going on a crash diet. While fad and restrictive diets can help you lose weight fast, the new weight is hard to sustain once you stop following the diet.
Step 4
Run with a partner so you're less likely to skip your workout. Stay safe when you jog. If you go by yourself, let someone know how long you'll be gone and which route you plan on taking. Avoid bushes, alleys and doorways. Carry just the bare minimum with you--leave all valuables, such as jewelry, at home. Stay aware of your surroundings and report any suspicious activity to the authorities.
Tips and Warnings
- Contact your local parks and recreation department to find out about running groups that you can join.
- Consult a physician before taking up a new exercise program.
Things You'll Need
- Treadmill
References
- "The Complete Guide to Sports Nutrition;" Anita Bean; 2004
- "The Men's Health Gym Bible;" Michael Mejia and Myatt Murphy; 2006
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