Comprehensive weight loss programs often recommend such cardiovascular activities as jogging. Incorporating regular physical activity into your schedule will significantly increase your chances of weight loss success. Visit a running store, where employees often will offer to analyze your jogging technique. Such experts also can recommend a quality pair of shoes, which you need before beginning your jogging program.
Function
Jogging burns a significant number of calories during the activity, which facilitates weight loss. According to the American Council on Exercise, to lose a pound of fat, you must create a caloric deficit of 3,500 by burning more calories than you consume. Consistently participating in jogging is beneficial in helping you create more of a caloric deficit. For example, a 160-lb. individual burns about 584 calories per hour of jogging, according to MayoClinic.com.
Duration
The Department of Health and Human Services recommends exercising moderately for about 2 ½ hours a week to maintain your current body weight. Any exercise time over that amount will contribute to weight loss. To effectively burn calories, jog for 30 to 60 minutes during each training session. If you don't have the stamina to jog that long, incorporate periods of walking into your workout. For example, run for 10 minutes and walk for five minutes before jogging another 10 minutes, repeating until you complete your workout.
Frequency
Consistency is the real key to losing weight with jogging. In addition to burning calories when you jog, this exercise also temporarily increases your metabolism after you're finished. This means you'll burn more calories even while you're recovering. The more often you jog, the faster your metabolism. Jog four to five days a week to effectively burn calories and lose weight.
Intensity
To lose weight, the appropriate training intensity when performing such cardio activities as jogging is 70 to 85 percent of your maximum heart rate. This translates to a feeling of exertion, yet you still should feel comfortable while you're working out. While you can talk with a friend during your jog, you'll have a difficult time carrying on a serious conversation.
Variety
Adding variety to your jogging sessions can increase their effectiveness and keep up your motivation. Incorporate hills and bleacher runs within your jogging regimen. When you've built up your endurance, use a jog and sprint structure. Jog for three minutes, sprint for 30 seconds and return to a jogging pace for another three minutes. Such high-intensity activities elevate your metabolism more after you're finished working out, according to the American Council on Exercise.
Member Comments