Nearly 6 in 10 Americans want to lose weight, but unless one incorporates cardio into their workout routine, shedding off the pounds is something that’s easier said than done. This is because cardio helps you reach your target heart rate, which in-turn helps you burn more calories in one setting.
There are several different forms of cardiovascular exercises, including cycling spin classes, running, and workout programs like Zumba. But if you have no interest in these types of activities and want to start slowly, you can burn calories the good old-fashioned way—by jogging. In fact, studies show that jogging is one of the most effective ways for people to lose weight and combat belly fat; it’s even said to be more effective than resistance weight-training. And since jogging helps get rid of visceral and liver fat—fats that can cause cardiovascular diseases, diabetes, and even some cancers—it can greatly help improve your overall health. Jogging can also increase stamina and improve mental stability. The best part? You don’t need to get a pricey gym membership to reap its benefits.
That said, if jogging seems ideal for you, continue reading below to get some answers to common questions about jogging.
Should I Warm Up Before Jogging?
Traditionally it’s been said that doing a variety of static stretching before running or jogging is necessary to prevent the risk of injury. Now some new studies suggest that stretching might not play such a big role as predicted. But since the studies are inconclusive, it’s probably best to warm up your muscles a bit by doing a few stretches anyway—to be on the safe side, not to mention that stretching helps with improving flexibility.
How Often Should I Jog?
According to experts, it’s estimated that you lose about 10 calories every minute that you jog. It’s recommended that you jog at least 6 days a week in 30 minutes intervals—this is because your heart rate really doesn’t start to kick in until the 15 minute mark. You should burn about 1,800 calories by the week’s end.
When Will I See Results?
It’s important that you understand losing weight via jogging does not happen overnight. In fact, it’s a rather slow process—you will not see instantaneous results so you must have patience. But typically by the end of month two or month three, you should start to see some changes with your body. Of course, this will vary depending on how well you are able to stay consistent with your jogging routine and if you are taking any other measures to challenge yourself.
How Can I Get More Out of My Routine?
The first thing you want to do is make sure that you don’t get bored with your routine. Like mentioned before, you’ll need to be patient before seeing results and if you continue to run around the same block you might get so bored that you prematurely give up. So alternate between jogging at a few different places—like going to a few public parks and your neighborhood, maybe the track at the local high school. This way you can get a good variety of terrains and shake things up. Don’t be afraid to jog up hills and slopes either—you’ll burn more calories this way. You also need to make sure you’re eating the right foods and that you have an ideal meal plan that doesn’t exceed the recommended caloric intake for your size.
About the author: Mariana Ashley is an education writer who particularly enjoys writing about online colleges.