Jogging is an efficient way to lose weight. It can be done almost anywhere and requires nothing more than shorts, a T-shirt and running shoes. It takes commitment and self-motivation to stick to your running schedule, but the weight-loss results can be worth it. Check with your doctor before starting a jogging routine.
Three Days Per Week
Start your jogging routine with just three days per week. Choose any three days that are best for you, but try not to have back-to-back jogging days. Starting a jogging routine is stressful on the body, particularly the joints. A day of rest between jogging days gives your body a chance to recover. Monday, Wednesday and Friday is a good schedule to start with.
Thirty Minutes Per Day
On jogging days, jog for at least 30 minutes to help you lose weight. Keep the pace comfortable but challenging. If you can't jog for 30 minutes at a time, try a run/walk approach. Jog for a comfortable amount of time then walk for a shorter period, and repeat. For instance jog for 5 minutes and then walk for 2 minutes, and repeat for at least 30 minutes. Try to extend the jogging portions every few days.
Cross-Training Days
On days that you are not jogging, cross train. Do other activities that have less impact on your body, such as cycling or swimming. This will help with calorie burn and increase your fitness level. Have one off day per week. Allow your body to rest and recover on this day.
Try to Go Longer
After you have been jogging for 30 minutes, three days a week for a month or two, try adding another day to your schedule. On this day, try to jog for 45 minutes to 1 hour. Sunday morning is a good day for this long run, but it can be any day that's good for you.
Flexibility
A jogging schedule should not be set in stone. Do not become complacent with your schedule, but allow yourself the flexibility needed to continue with your schedule. Change days as needed or move your jogging time from morning to evening. Try not to shorten your jogs. It is important to exercise for at least 30 minutes because this is the time when your body begins to burn fat calories.
Diet
Adding physical activity to your daily routine burns calories and result in weight loss. Yet it's also important to balance the exercise with a healthy diet. Having the two work together can increase weight loss and improve overall health.
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