how to loss weight by jogging
Let Me Introduce you with Jogging
Defination of Jogging
Jogging is a form of running at a slow speed. The main intention is to increase physical fitness with less stress on the body, or to maintain a steady speed for longer periods of time. Performed over long distances,One definition describes jogging as running slower than 6 miles per hour (10 km/h).
According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging.
While jogging on a treadmill will provide health benefits such as cancer prevention and Weight loss.
Jogging prevent your from Heart Desease like Heart attacks , Blood Pressure,
outdoors jogging can have the additional benefits of increased energy and concentration. Jogging outdoors is a better way to improve energy levels and advance mood than that of using treadmill at the gym.
It also prevents muscle and bone damage that often occurs with age, improves heart performance and blood circulation and assists in preserving a balanced weight gain.
Jogging Improves Mental Fitness .
Ok So lets Start with
How to Lose Weight by Jogging ?
If you want to lose weight, Early morning jogging is one of the most effective exercises, as Jogging burns most of the calories then that of any other cardio excerises, jogging is the best excerises to get lean fit body.
Step 1 : Set your goal for weight loss
Keep record of your weight each week to see your progress.
lossing about 1 to 2 lbs weight per week is best sign of having good Jogging roal you weight ,
Lossing One pound is equivalent to about burning 3,500 calories, so if you burn 500 more calories than you consume each day, you will lose about 1 lb. in a week.
Step 2 : Set time for Jogging program
Follow a regular running program of 30-minute jogging sessions. continously run for 30 minute without stoping , is you feel tired running(jogging) take a rest by walking ( keep in mind : dont sit to take rest ) , and every day increase the amount of running by adding 5 min more.
You should jog three to five times a week,
during the first 20 minutes of your jogging session, you’re only burning calories from the food you consumed that day.
there after 20 minute you body will start burning calories present in you body fat percentage (remember to keep your heart rate up so that your body will start burning stored fat as fuel)
Step 3 : Your intensity is to burn calories
You can increase your intensity by running faster.
A 150-lb. runner who runs at a speed of 6 miles per hour for 20 minutes, for instance, burns about 228 calories.
If he/she steps up her pace to run at a speed of 8 miles per hour for the same amount of time,
He/She will burn more calories — 306.
Things You’ll Need for jogging
- Comfortable running clothes
- Running shoes
- Timer or running watch
- Heart Rate smart watch
- pedometer checker (steps counter)