Jogging improves your mood, promotes relaxation and helps combat chronic disease, such as back pain, according to MayoClinic.com. If you want to get in shape and drop excess pounds, jogging also helps you accomplish these goals. Select workout approaches that help you get the most from your workouts to get in shape fast with jogging.
Jogging and Calorie Burning
A safe weight loss goal is 1 to 2 lbs. weekly. Losing this amount of weight requires you to burn about 3,500 to 7,000 calories weekly, according to MedlinePlus. The amount of calories you burn jogging varies, based on your body weight. The higher your weight, the more calories you burn during jogging sessions. For example, a person who weighs 160 lbs. burns about 584 calories an hour, according to MayoClinic.com. However, if you weigh 200 lbs., calorie burning increases to 728 calories an hour. At 240 lbs., a person burns 872 calories an hour. This means, as you lose weight, you'll need to work harder to burn calories.
Interval Training
Another option for getting in shape with jogging is using interval training. With interval training, you alternate a moderate activity, like walking, with jogging. For example, start out with a few minutes of walking. Then, jog for a few minutes. Rotate between the two activities for your entire workout session. As the workout gets easier, rotate between jogging and running instead of walking and jogging.
Circuit Training and Jogging
Another option for getting in shape using jogging is circuit training. Circuit training burns 30 percent more calories than traditional strength training approaches, according to "Fitness" magazine. Start out with a strength training exercise, such as leg squats. Then, rotate to a few minutes of jogging. Alternate between a new strength training exercise and jogging for your entire workout session.
Exercise Frequency
Jogging is a vigorous type of activity. Therefore, you need at least one hour and 15 minutes of jogging weekly, recommends the Centers for Disease Control and Prevention. If your goal is weight loss, however, aim to complete 30 minutes of cardio daily. You also need to plan strength training sessions, which burn calories and assist with weight loss. Plan a minimum of two strength training sessions weekly.
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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