Aerobic exercise decreases stress, improves sleep and even helps battle chronic health problems, such as back pain. Jogging is an effective approach for maintaining a healthy weight and improving your health. Adults need one hour and 15 minutes of vigorous activity each week, such as jogging, according to the Centers for Disease Control and Prevention. Selecting the right jogging workout will help you meet your health goals.
Fat Burning
If your goal is to burn fat by jogging, set weight loss goals. A healthy goal for weight loss is 1 to 2 lbs. weekly, according to MedlinePlus. Because a pound of fat equals 3,500 calories, you need to burn 3,500 calories more than you consume for each pound of fat you want to lose. Discuss an appropriate activity level for your situation with your physician.
Jogging and Calories
The number of calories you burn jogging varies, based on your body weight. For example, a person weighing 160 lbs. burns 584 calories an hour jogging, according to MayoClinic.com. If you weigh 200 lbs., however, you burn about 728 calories an hour. A person who weighs 240 lbs. burns 872 calories an hour. As you lose weight, you will need to work harder to burn calories and lose weight.
Interval Training
If you get bored jogging, use an interval training workout. With interval training, you rotate between light cardio activity and vigorous types of activity. For example, you might start out jogging slowly. After a few minutes, increase your intensity to running for a few minutes. Rotate between the two types of activity for at least 30 minutes during your interval training session.
Circuit Training
Another boredom buster for your workout routine is circuit training. With circuit training, you can rotate jogging with strength training activities. For example, you might start out with leg squats. Then, switch to jogging for a few minutes. Rotate between a new strength training exercise and jogging to burn 30 percent more calories than traditional workouts, according to "Fitness" magazine.
References
- MayoClinic.com; Interval training; Can it boost your calorie burning power; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
- MayoClinic.com; Exercise; 7 Benefits of Regular Physical Activity
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