Regular exercise helps you fight chronic disease, like heart disease and osteoporosis. Exercise also helps you lose weight. Activities, like jogging, burn calories. When your body burns more calories than it needs, it taps into fat reserves, resulting in fat loss. Burn fat and meet your fitness goals by selecting the right jogging program for your situation.
Fat Burning and Jogging
If you want to lose weight with jogging, set healthy weight-loss goals. A safe weight-loss goal is 1 to 2 lbs. weekly, according to MedlinePlus. Since a pound of fat contains 3,500 calories, you need to burn 3,500 calories for each pound you want to lose. For example, a 2-lb. weekly weight loss means you need to burn 1,000 calories daily. Combine a low-calorie diet with jogging to accomplish this goal. For example, eat 600 fewer calories daily and jog to burn 400 calories.
Jogging Frequency
You need a minimum of one hour and 15 minutes of jogging weekly, according to the Centers for Disease Control and Prevention. However, if you want to lose weight, you should increase jogging time to 30 minutes daily, recommends MayoClinic.com. Also, don't forget to strength train, which burns calories and promotes weight loss. Plan at least two sessions weekly.
Interval Training
Jogging for 30 minutes daily is difficult if you haven't worked out recently. Build your strength with an interval-training approach. Start out with a moderate activity, like walking at a brisk pace. After a few minutes of walking, alternate to jogging for a few minutes. Rotate between the two activities for at least 30 minutes.
Circuit Training
Circuit training is another approach for getting in shape with jogging. Start out with a strength-training exercise, such as biceps curls. After completing your strength-training move, rotate to vigorous activity. Jumping rope, running and jogging are a few options. Then, rotate back to a new strength-training exercise, such as leg squats. Continue this rotation for your entire workout session.
References
- Mayo Clinic; Interval Training; Can It Boost Your Calorie Burning Power; February 2010
- Mayo Clinic; Exercise for Weight Loss; December 2009
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
- Mayo Clinic; Exercise; 7 Benefits of Regular Physical Activity
- Fitness; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
Member Comments