If you need to lose weight, jogging is one of the most effective workouts to do it. Jogging burns more calories than almost all other types of cardio workout. Since the equation for weight loss is burning extra calories than you consume, jogging can be your golden choice to get lean. You can drop weight by jogging for 20-minute sessions with a personalized workout program.
Fixed your weight loss aims and make them practical. Follow and record your weight every week to see your progress. Losing 1 to 2 lbs. per week is admitted to being a healthy, sustainable rate of weight loss. One pound is equal to about 3,500 calories, so if you burn 500 more calories than you consume daily, you will lose about o1 lb. in a week.
Track a daily running program of 20-minute jogging sessions. The number of calories that you burn per session depends on your weight and running speed. You can count how many calories you burn by using the Health Status calories burned estimator. If you are new to running, start with a walking and running program and steadily make your minutes running till you can run for the entire 20 minutes.
Add energy to your runs to burn more calories. You can improve your strength by running faster. A 150-lb. the runner who moves at a rate of 6 miles per hour for 20 minutes, for example, burns about 228 calories. If she steps up her speed to run at a speed of 8 miles per hour for the same amount of time, she will flash more calories — 306.
Run on an incline to add strength to your runs. Run up or hills Jog upstairs to burn more calories. For an active hill workout, run up at least 05 or 06 hills that are 200 yards long or more. For a stair workout, try working up stadium steps at your local track and jogging down gently to allow yourself time to recover. Hill and stair workouts not only burn excess calories but also support strengthen your legs to assist you to run faster.
Things You’ll Need
- Timer or running watch
- Comfortable running clothes
- Running shoes
Discuss your doctor before starting a new workout program. If you require a motivational boost, try jogging with a friend or hearing to some upbeat songs while you run.
If you feel any sharp or tenacious pain while running, stop and rest. If you are feeling chest pains or the pain does not recede with rest, consult your doctor.