Cardiovascular exercise to burn calories is an important facet of a weight loss strategy. When you're overweight and unaccustomed to jogging, there are exercise-related health concerns that are just as real as those associated with being overweight. It is initially easy to injure yourself in a variety of ways, and to overstress the heart or other body parts. Consult your doctor before you start jogging. Start slowly and build up gradually. There's no rush; even losing 5 percent of your body weight can improve your health and the way you feel and lower certain risks of being overweight, notes the Weight-Control Information Network.
Step 1
Purchase properly fitting running shoes that cause no discomfort and support your arches. Opt for shoes with thickly padded soles to reduce the significant impact-related stress on your lower joints that results from jogging when you're overweight.
Step 2
Determine your target heart rate during jogging. At the start of your regimen, it is approximately 50 percent of your maximum heart rate, which is found by subtracting your age in years from 220. Talk to your doctor about how hard you can safely push yourself in the beginning, though, rather than just rely on this formula.
Step 3
Walk for 10 minutes before jogging to warm up and stretch your muscles. After five minutes, gradually increase your pace from a slow walk to a fast walk, and eventually to a light jog.
Step 4
Jog on grass or other soft surfaces as much as possible, rather than on cement. This tempers the impact and resulting stress on your joints.
Step 5
Check your pulse periodically to see if you've reached your target heart rate. Stop jogging and locate your pulse, either on your throat underneath your jaw and next to your windpipe, or on the underside of your wrist beneath your thumb. Use a watch to time 10 seconds, during which you count the beats of your pulse. Multiply the number of beats by six to determine the beats per minute. Jog a bit faster if you haven't achieved your target heart rate, or slow down if you've exceeded it.
Step 6
Continue jogging for as long as you and your doctor agreed upon.
Step 7
Slow your jog as it nears an end, gradually decelerating into a brisk walk, then a normal walk and finally a slow walk for a few minutes to cool down.
Step 8
Go out for a jog as often as your doctor advises. Increase your distance by small amounts every week or two. Readjust your target heart rate every few weeks as you build stamina and lose weight, according to your doctor's advice.
Tips and Warnings
- Conditioning your various muscles before beginning a jogging routine, or during the early stages, helps reduce discomfort, pain and the risk of injuries. Situps, pushups, swimming and bike riding are effective ways to build up the muscles you need for jogging. Stay focused on your breathing while you jog, as it's easy to neglect deep, steady inhalations and exhalations while exerting yourself. Proper breathing helps delay exhaustion.
Things You'll Need
- Running shoes
- Watch
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