Jogging is an aerobic exercise that you can perform in most outdoor locations. Considered the next step up from a brisk walking pace, jogging burns calories and improves cardiovascular fitness by elevating the heart rate for a certain period of time. For best results, begin your jog with five to 10 minutes after stretching, and select a safe location where you can comfortably spend at least 30 minutes jogging every day.
Getting Started
According to the U.S. Department of Health and Human Services, jogging can be considered an aerobic exercise if your heart rate reaches 50 to 75 percent of your maximum for at least 30 minutes at a time. Begin planning your jogging workout by calculating your maximum heart rate and determining how many beats per minute you will need to achieve while jogging to reach your target heart rate. To calculate your target heart rate, subtract your age from the number 220 and multiply that number by 0.5 and 0.75. For example, a 30 year old will have a maximum heart rate of 190 and a target heart rate of 95 to 142 beats per minute. Although this formula is widely practiced and recommended by the U.S. Department of Health and Human Services and other credited agencies, multiple factors can result in some individuals having a higher or lower maximum heart rate than the number provided. When in doubt, ask your doctor to help you devise an individualized target heart rate for your body.
Exercise and Calories
MayoClinic.com estimates the number of calories burned by an hour of jogging at a speed of 5 mph to be between 584 and 872 calories. By adding an hour of jogging to your daily routine and ensuring that you are raising your heart rate to your target heart rate zone, you help to create a deficit between the calories you burn versus those you consume. Since it takes 3,500 deficit calories to lose 1 lb. of fat, a daily deficit of 500 calories or more can accelerate your weight loss to 1 lb. per week.
Benefits
According to a study cited by the American Council on Exercise, adults who jogged at least once per month had consistently higher bone density than those who do not jog. In addition to burning calories and increasing cardiovascular endurance, jogging also decreases the risk for diabetes while reducing high blood pressure and cholesterol. To make sure you maintain a regular jogging practice, bring a friend or family member along to join you on certain days to reduce your chances of burning out.
Safety Concerns
Stretching is a crucial element for beginning joggers. Prior to a jog, spend at least 10 minutes stretching out your major leg muscles such as the hamstrings, quadriceps and calves. Talk to your doctor if you have an injury or other health condition that may interfere with your jogging regimen. For best results, purchase a set of shoes specifically designed for jogging.
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