Incorporating regular physical activity is beneficial component to a successful weight loss program. Jogging is a popular exercise activity because it burns a lot of calories and can be done nearly anywhere with little equipment. To maximize the efficiency of your workouts, your jogging style should be one that's comfortable and that allows you to increase your endurance and overall jogging time.
Weight Loss
To lose body fat, you must burn a larger number of calories than you consume over a period of time. Therefore, weight loss efforts should be focused on eating an appropriate amount of calories and burning as many calories as you can every day. You will lose 1 lb. for every 3,500 caloric deficit you create. A healthy goal is to burn 500 more calories than you consume every day so that you lose 1 lb. per week.
Jogging for Weight Loss
MayoClinic.com lists jogging, or running, as one of the most efficient exercises for weight loss. A 160 pound person will burn about 584 calories per hour if they run at five miles per hour, and 986 calories every hour they run at eight miles per hour.
Intensity
It's essential that you jog at the appropriate intensity to maximize your workout. If you are running too fast, you won't be able to last very long, and if you run too slow, you won't be burning as many calories as you can. You determine your workout intensity by monitoring your heart rate. You want to jog at 70 to 80 percent of your maximum heart rate, which will allow you to jog at a long and steady pace. To determine this target heart rate, first calculate your maximum heart rate by subtracting your age from 220. Then multiply that value by both .70 and .80 to find 70 and 80 percent. Your heart rate should stay within these two numbers. A heart rate monitor is a helpful tool that allows you to quickly see your heart rate at any moment.
Frequency and Duration
The frequency at which you jog is directly correlated to how many overall calories you'll burn and therefore affects your weight loss. To significantly lose weight, get a jogging session in four to five days per week. If you're beginning running, start with three days per week until you build up your endurance. Once you establish endurance and are jogging within your target heart rate range, jog for 30 to 60 minutes each session.
Jogging Technique
As you jog, look forward at all times. This will keep your head, neck, spine and pelvis in proper alignment. Keep your elbows bent at 90 degrees and allow your shoulders to swing your arms back and forth like pendulums. Don't make tight fists, but allow your hands to stay relaxed. Land on the balls of your feet, which will allow your joints to incur the impact better and your feet to be in a better position to push off the ground again.
Considerations
It's not uncommon for runners to have an increased appetite, so monitor your calorie intake so that you don't consume too many throughout the day. It's very easy to cancel out the calories that you burn during your jogging workouts with a high-fat, high-calorie meal.
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