Jogging Exercise Workout
What is Jogging?
Jogging is simply slowed-down running. There
is less risk of injury with jogging than running, but it still provides
a good aerobic workout. The aim is to gradually increase distance rather
than speed when jogging. In one weight loss study of women who jogged
recreationally, those that jogged the most miles per week had the narrowest
waists and hips, regardless of how fast they ran.
How Does Jogging Help Weight Loss?
Jogging burns calories and uses up stored
body fat. It also raises our metabolic rate even after exercise. According
to one weight loss study, the resting
metabolic rate of middle-aged female runners stayed steady as they
grew older, while sedentary women gained weight and body fat as their
resting metabolisms slowed. Over a long period of time, older runners
burn up to 600 additional calories per week, even at rest.
How Many Calories Does Jogging Burn?
Jogging burns about 105 calories per mile.
[This is based on a 150-pound woman. If you weigh more, you’ll burn
extra calories; if you weigh less, you’ll burn fewer calories.]
How Often Should I Jog For Optimum Weight
Loss?
Beginner
20 minutes a day alternate jogging and fast walking, 4 days a week.
Medium
40 minutes jogging, 4 days a week.
Advanced
60 minutes jogging, 5 times a week, not to exceed 30 miles per week. Beyond
30 miles, there is really no extra benefit and your risk of injury increases.
How To Start Jogging
Unless you are already fit, slowly work up
to jogging. Start by walking, then gradually increase to jogging pace.
When you are ready for more, run longer and not faster. To be sure that
you are exercising hard enough (but not too hard), monitor your heart
rate as you jog by using a heart
rate monitor.
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