A brisk jog can help you burn calories and keep your heart healthy. A 4.5 mph jog is a relatively low-intensity workout, ideal for beginners and people who want to get a quick workout. The precise number of calories you'll burn depends upon the length of your workout, your weight and individual factors such as muscle mass.
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Factors Affecting Calories Burned
The more you weigh, the more calories you'll burn. This is because a larger body mass requires more energy to move, resulting in more calories burned. Similarly, muscle burns more calories than fat, so people with more muscle tend to burn more calories. You'll also burn more calories when you jog faster or for longer durations, or when you take steps to make your jog more challenging such as jogging uphill.
Examples of Calories Burned
According to Harvard Health Publications, a 125-pound person can expect to burn around 150 calories jogging for 30 minutes. At 185 pounds, by contrast, you'll burn about 222 calories. If you pick up the pace to 5 mph for 30 minutes, you'll burn 240 calories at 125 pounds, and 355 calories at 185 pounds.