Any exercise is good for our health, but when we are talking about losing weight, nothing beats jogging. I think it is the most efficient ways to shed extra weight, but it can’t be your only strategy. Combine it with dietary changes and you can expect better results.
A jogging routine is flexible and can be performed individually or with friends. Also, it fits easily into most lifestyles and schedules and can be performed at any time. Try and reduce your calorie intake by 250 to 500 calories and add 30 to 60 minutes of jogging. This way you will create a 500- to 1,000-calorie deficit per day. After a week, you would have lost at least 1 kg.
I recommend that you aim to lose no more than 1 kg every week. Because if you jog too much, you could end up with an injury. Also, if you don’t eat enough to sustain your jogging, then you will feel exhausted. Either way, it’s not a good idea, especially if you are a beginner.
So, instead focus on a long-term plan along with moderate caloric restriction, if necessary. The best way to lose weight is to run long distances rather than covering short distances at a faster pace. Jog three to four times every week, but also consider swimming, biking and aerobic dance to burn calories.
Calories Burned While Jogging
Jogging is slower than running. A typical jogging pace is about 6 to 8 km per hour and a 30-minute routine burns between 240 and 400 calories. Hence, it is an excellent exercise for individuals looking to lose excess weight.
While it offers many health benefits, it can be slightly hazardous. Here are a few things you must remember before starting out:
- Always stretch and warm up
- Maintain proper form while jogging; do not over-exert yourself
- Stay hydrated
By following these guidelines, you can ensure that your routine adds to your overall level of fitness while minimizing chances of any injury.