Jogging is a slow run that is mainly associated with exercising to improve cardiopulmonary fitness. You don't have to be a marathon runner to jog for long distances. That means you can burn a lot of calories jogging, so it's an excellent exercise for weight loss. Another plus to jogging is that a slow pace lessens the stress on your body, thereby lowering the risk of injury.
Description
Exercise of moderate intensity is best for the average person according to MayoClinic.com). Intense workouts like hard running are not only difficult, but you run an increased risk of injury. You need at least 30 minutes of physical activity per day. However, for weight loss you should get more. Start out at a modest pace that raises your heart rate to only 40 to 50 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220. Another way to judge your jogging intensity is the "talk test." If you can talk normally, but still feel your breathing and respiration rates go up, you're working out at about the right intensity.
Calories Burned
Your body stores calories as fat. One pound is approximately equivalent to 3500 calories. According to MayoClinic.com, a 160 pound person jogging 5 mph uses about 584 calories per hour, or 117 calories per mile. Thus, a 160 pound jogger can lose 1 pound for every 26 miles. Jogging faster doesn't increase weight loss much. The same 160 pound person running 8 mph burns 123 calories per mile and still needs to cover about 25 miles to lose one pound.
Jogging Basics
Concentrate on covering distance when you jog, not on speed. You can cover miles in less time by running fast, but you won't be able to work out as long. Some speed work is beneficial. Short, hard runs improve your cardiovascular fitness level and jogging speed when combined with long, slow jogs. Always drink plenty of fluids and wear properly fitted jogging or running shoes. It's vital that you jog on a regular basis. Healthy weight loss takes time and should be at a rate of no more than 1 to 2 pounds a week. Make jogging a permanent part of your life to keep the pounds from coming back once you reach your weight loss goal.
Diet
Once your body stores calories as fat, the only way to get rid of them is to use them. Best Running Tips says the number one priority for a person exercising to lose weight is to reduce calories consumed. That way, you aren't working against yourself. Keep high calorie sweets, alcohol and fast food to a minimum. Focus on eating plenty of fruits and vegetables. Start a diet journal or diary and keep track of the food you eat. That way, you'll be able to identify and eliminate unnecessary calories.
Member Comments