If you need to lose weight, jogging is one of the best & effective exercises to do it. Jogging blasts more calories than almost all other types of cardio exercise. Since the formula for weight loss is biting more calories than you consume, jogging may be your golden choice to get lean. You can lose weight by jogging for the 20-minute schedule with a personalized workout plan.
Set your weight loss target & make them realistic. Track & record your weight every week to see your progress. Losing 1 – 2 lbs./week is recognized as being a healthy, sustainable rate of weight loss. 01 the pound is equivalent to about 3,500 calories, So if you blast 500 more calories than you consume a day, you will lose about 1 lb. in a week.
Follow a regular Jogging program of 20-minute jogging sessions. A number of calories that you blast each session depend on your weight & running speed. You can count how many calories you burn by using the Health Status calories burned estimator. If you are new to Jogging, start with a jogging & driving program & slowly raise up your minutes running till you can run for the whole 20 minutes.
Add energy to your runs to blast more calories. You can increase your energy by running faster. A 150-lb. a runner who runs at a speed of 6 miles/hour for 20 minutes, for example, burns about 228 calories. If he raises her pace to run at a speed of 8 miles/hour for the same time, he will burn more calories — 306.
Run on an incline to add power to your runs. Jog up stairs or run up hills to blast more calories. For an effective hill exercise, run up at least 05 or 06 hills that are 200 yards long or more. For a stair exercise, try running up stadium steps at your local track & jogging down slowly to provide yourself time to recover. Hill & stair exercises not only burn extra calories but also support strengthen your legs to help you run faster.
- Running shoes
- Comfortable running clothes
- Timer or running watch
Discuss your doctor before starting a new exercise program. If you need a motivational assistance, try running with friends or listening to some upbeat songs while you run.
If you undergo any sharp or persistent pain while running, then stop jogging and take rest. If you are having chest pains or the pain does not recede with rest, call your doctor.