Flab under the arms, which lies just under the skin, is called subcutaneous. Unlike visceral fat found in the abdomen, subcutaneous fat does not increase your disease risk, but it can increase feelings of self-consciousness. Jogging is a form of exercise that builds up lung capacity and increases bone strength. Although the legs are the primary movers with this activity, it can have a positive effect on your arms.
Spot Reduction
Spot reduction is the idea that you can perform a specific exercise over and over again to melt fat away in one area. When it comes to the underarms, a dumbbell triceps kickback might be performed. Although this helps tone the muscles, it does little for the overall loss of weight. To lose flab under your arms and any other location in your body, you need to do cardiovascular exercise in a repetitive motion. Jogging is a form of cardio, and because it leads to total body weight loss, it can in fact help you reduce arm flab.
Length of Workouts
The amount of time you dedicate to your workouts is crucial for arm flab reduction. If you only step outside and jog on occasion, you will not see adequate results. The American College of Sports Medicine recommends at least 60 minutes of physical activity performed five days a week for the best weight loss results. If you are pressed for time, jog two or three times a day in shorter bouts and accumulate your time.
Intensity of Training
Jogging is performed at a moderate intensity, which is all you need to burn calories and lose weight. If you were to use jogging in an interval format, you will boost your fat-burning potential. Start your workouts with a light jog for five to 10 minutes to warm up your body and then break into a fast sprint for 15 seconds. Reduce your speed to a slow jog for 30 seconds and then sprint again. Continue to alternate back and forth for the remainder of your workout and finish with a light jog to cool down.
Muscles Being Used
When you jog, your arms pump back and forth in an alternating sequence with your legs. The harder you run, the greater the effect. This does not work much upper body muscle, but it does work a lot of lower body muscle. The gluts, quadriceps, hamstrings and calves all get targeted. By gaining even a slight amount of muscle, you will raise your resting metabolic rate and further help reduce your arm flab. With a higher resting metabolism, your body will burn calories at a faster pace when you are not moving. To increase the effect on your muscles, jog up hills or turn the incline up if you are using a treadmill.
Tips on Dieting
Your diet needs to be addressed for your jogging workouts to be effective. Think about it -- if you burn 500 calories a day jogging but eat excessive amounts of doughnuts and burgers, you will sabotage your progress. Remember that total body weight loss is your goal. To establish this, cut back on your daily intake and eat foods with a low energy density such as fruits, vegetables, whole grains and low-fat dairy.
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