Becoming proficient at jogging can give you the opportunity to enter competitive races and help you to burn an large number of calories. If you are carrying extra weight, be aware of any discomfort you feel in your joints and adjust your workouts accordingly. Also check with your doctor before beginning a new exercise program.
Calories Burned Jogging
A 240-lb. person can burn 382 calories on a half-hour jog. Up the amount of time you jog to an hour, and you will burn 764. Jog five days a week for an hour, and you can burn enough calories each week to lose over 1 lb. of excess weight, provided you don't increase the number of calories you are eating. These numbers are an estimate of the number of calories you will burn. Wind resistance, your speed and the terrain are some factors in how many calories you will burn during a workout.
Calories Burned Running
As you gain fitness, you can increase the number of calories you burn by increasing your speed and becoming a runner. Runners burn many calories during their runs. A 240-lb. person who can sustain a pace of 6.7 mph -- a nine-minute mile, typical of many marathon runners -- can burn 1,195 calories an hour. As you jog, work to gradually build up your speed. You may be able to enter community 5K races and get on the road to entering calorie-busting half-marathons and other races, if you are so inclined.
Alternatives to Jogging
One problem you may run into as a jogger is pain in your knees, feet, ankles or hips. Many joggers and runners suffer from knee problems, and the more you weigh, the more pressure you are putting on your joints. If you begin to experience pain, consider switching to another calorie-burning exercise. Or alternate types of workouts to give your joints a break. By doing so, your body will use different sets of muscles and you will likely gain a greater level of fitness.
Exercises to consider are swimming, which can burn 1,090 calories an hour for a 240-lb. person or walking uphill at 3.5 mph, which burns 653 calories an hour. Both of these exercises are easier on your joints than jogging.
Increasing Weight Loss
You can maximize the calorie deficit you create when you jog by carefully watching your diet. Start by determining your basal metabolic rate, which tells you how many calories you need to maintain your weight in a state of inactivity. The BMR of a 30-year-old, 240-lb. female is approximately 1,900 calories, while the BMR of a male who is the same age and weight is 2,272 calories. Find the BMR for your age using an online BMR calculator.
Use your BMR as a guideline for cutting calories, keeping in mind that you must create a deficit of 3,500 calories for each pound of weight you wish to lose. Cut your calories wisely so that you have energy for jogging. Plenty of whole grains, fruits and vegetables combined with lean meats and low-fat dairy form the basis for a healthy diet.
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