Jogging will improve your energy levels, promote weight loss and help you live longer, according to MayoClinic.com. Regular jogging sessions can even help you manage chronic health issues, such as back pain. If you're just starting your workout routine, you might wonder about selecting the right intensity and frequency for your jogging sessions. Setting fitness goals will assist in improving your health and managing a healthy weight.
Jogging and Calorie Burning
The amount of calories you burn jogging varies, based on your body weight. Generally, the higher your body weight, the more calories you burn during jogging sessions. For example, a 160-lb. person burns about 584 calories an hour jogging. However, a 200-lb. person burns 728 calories an hour, and a person who weighs 240 lbs. burns 872 calories an hour. As you lose weight, you will need to work harder to burn calories.
Interval Training and Jogging
Increase your calorie burning by alternating short bursts of jogging with running. Interval training is an effective approach for building strength and improving your fitness. For this workout, you will start out with a few minutes of jogging. Then, boost your intensity and challenge the body with a few minutes of running. Switch between the two types of activities during your workout session.
Jogging with Circuit Training
Another option for improving your fitness with jogging is a circuit training workout. Circuit training improves calorie burning by 30 percent, according to "Fitness" magazine. Start out with a strength training exercise, such as biceps curls. Then, alternate to a few minutes of jogging. Continue alternating short bursts of jogging with a new strength training exercise.
Workout Frequency
Jogging is a vigorous activity. Healthy adults need at least one hour and 15 minutes of vigorous activity weekly, according to the U.S. Centers for Disease Control and Prevention. However, if your goal is to lose weight, you might need more activity. For example, if you want to lose 1 lb. of fat weekly with jogging, you need to burn about 500 calories a day. At this rate, you need to jog for about an hour daily. Or you can combine calorie reductions with cardio activity. For example, burn 250 calories with jogging and reduce calorie consumption by 250 daily to lose 1 lb. weekly. Discuss a healthy workout frequency with your doctor.
References
- MayoClinic.com; Interval Training; Can it Boost Your Calorie Burning Power?; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MayoClinic.com; 7 Benefits of Regular Physical Activity; July 2009
- U.S. Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
- MedlinePlus: Tips for Losing Weight
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
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