Many people turn directly to jogging when they begin an exercise regimen. It's free, it doesn't require lessons and it can be done anywhere at any time. It can be difficult to do if you are new to fitness, though, and some people get discouraged at what they perceive as slow progress toward their weight loss goal, so they give up. The truth is that jogging can be a top calorie-burning exercise, but you must plan your sessions right for maximum fat loss.
Jogging
Jogging is halfway between a walk and a run, and it is typically defined at about 5 mph. An hour's worth can burn 584 calories from a 160-lb. body, so it can certainly help you reach your weight-loss goal. Jogging is done for distance, as opposed to running, which is done for speed. Jogging will help you increase your endurance, but after the initial "breaking-in" phase, you won't see muscle development in your legs. In fact, if you are dieting too severely and not eating enough carbs, your body will actually begin to draw energy from your muscles, and you'll begin to lose muscle mass.
Your Heart Rate
Your heart rate is a more useful tool than speed for gauging the intensity of your workout. Subtract your age from 220 for men or 226 for women to find your maximum heart rate. When you work between 50 and 70 percent of your MHR, 85 percent of the calories you burn come from fat, but your overall calorie burn will be low unless you exercise for an extended period of time. If you pick up the pace and work between 70 and 80 percent of your MHR, you'll burn more overall calories, but only 50 percent will come from fat. The key is to combine the two in what is called interval training.
Interval Training
After your warm-up, jog at your normal pace for five minutes, then run fast for 30 seconds. Repeat the process over and over for the duration of your workout. If you find that you can run longer than 30 seconds, extend the run intervals and shorten the jog intervals. Play around with the duration of the intervals, and make sure you never get comfortable enough where they seem easy. By doing this, you're doing enough high-intensity work that your overall calorie burn will be much higher. But by allowing your heart rate to sink back down during the slow intervals, you are still spending enough time in the fat-burning zone to increase the total percentage of calories burned from fat. The bursts of speed will also activate your fast-twitch muscles, and you'll begin to see development in your legs and butt. The good news is that the intensity of interval training means that you only have to do it for about 20 minutes per session instead of the hour you would normally jog.
Safety
Consult your doctor before beginning a jogging program, especially if you have a cardiopulmonary condition or joint issues. Wear shoes designed for running, and stay hydrated. Asphalt transfers less shock than concrete, but avoid high-traffic areas, and always wear reflectors if you run at night. If you run trails, always bring your cell phone in case of an accident.
References
- Lee Hayward's Total Fitness Body Building: High Intensity Cardio vs. Low Intensity Cardio
- Shawn LeBrun Fitness: How To Do Cardio For Fat Burning
- The Walking Site: Your Target Heart Rate
- American Council on Exercise: Interval Training
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
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