Jogging is one of the most effective ways to get fit if you follow a few basic rules. Wadav explains step by step what you need to consider in order to lose weight successfully with jogging.
Losing weight with jogging, like endurance training, is one of the most effective kilo shredders of all. But jogging is also a great way to get fit too. Regardless of whether you want to burn calories or get fit, jogging is a great addition to your daily routine.
For an hour of jogging, you’ll burn on average of 547 calories. In addition, the body pumps 1.8 litres of oxygen per minute through the muscles. That’s a record! And easier to get to than you think. So how do you jog effectively? We’ve compiled a list of jogging tips below:
These nine rules for losing weight with jogging lead to success:
1: Start slowly and build up your pace
If you want to lose weight with exercise, you shouldn’t rush anything. An untrained body should slowly get used to the new stress; otherwise your health suffer – but so does motivation.
So don’t start with a full running pelt straight away, but slowly work up to an acceptable pace. Brisk walking is also effective and a good place to start. Only those who have completed two weeks and at least six (better eight to ten) walking units should start jogging.
Start with 15 minutes of running training and slowly increase frequency, duration and finally the intensity. Advanced runners who want to lose weight should jog for 30 to 45 minutes at least two to three times a week.
2: Consistency is key
Losing weight with jogging is not about quick success. Rather, regularity is the only and honest key to success.
In practice, this means: it is better to run more often and for a shorter time or less intensively than occasionally and exhaustively.
Those who go jogging regularly not only benefit more often from the so-called “afterburn effect”. This means the high energy balance that the body receives for around an hour after training. But it also loads its muscles, tendons and joints in a gentle way.
3: Variation is motivation
The same route every day, at the same pace and at the same time: It’s boring – and hardly effective. The body always needs new stimuli, otherwise the training success will stagnate.
Variation is, therefore, a secret to losing weight with jogging. You should therefore switch between different training intensities (interval training, uphill training, walking and sprinting).
Different running surfaces and routes also set new stimuli, also for the psyche. If you are bored while running, it is your own fault!
4: Don’t neglect strength training
Endurance sport is an effective calorie killer, but if you dream of a healthy and beautiful bikini body, you cannot avoid a few strength exercises. With squats, lunges, sit-ups and other strength classics, you not only shape your body into crisp curves.
Muscles also function like small power plants that have a consistently high calorie balance. In other words: muscles burn fat. Even in the idle state. The more muscles you have, the faster the pounds drop.
Apart from that, firm muscles support the musculoskeletal system and thus cushions the impact of running. Muscular exercise is therefore a must, especially for people with joint problems.
5: Get out!
If you constantly make yourself comfortable on the treadmill, you shouldn’t be surprised if you can’t lose weight by jogging. Of course, treadmills are better than nothing, but a little trot through the fresh air is a lot more effective.
Not only do oxygen and daylight stimulate the metabolism, but the uneven outdoor surfaces are also more strenuous for the muscles. If you still don’t dare to go outside in the wind and rain, you should set at least a one percent gradient on the treadmill to meet the demands of the wild.
6: Strong together – and slim
Losing weight with running works alone. But it’s much more fun for two. You should definitely be on the same training level with your running partner. Otherwise, the fast runner adapts to the slow runner in order to avoid excessive demands.
New fitness trend: jogging and collecting waste
Plogging is the name of the latest fitness trend from Sweden, which is just about to conquer the world. The term is made up of the Swedish word “plocka” for collect and the English jogging.
The principle is very simple and environmentally friendly at the same time: While jogging, garbage lying around is collected and then disposed of. In addition to physical fitness, bending over and picking up also uses other muscles, which is why plogging is ideal as an interval training.
7: Losing weight with jogging is straightforward
How fast? With what heart rate? And what is an aerobic area anyway? When it comes to losing weight by jogging, there are countless training theories – which make sense, but also make things unnecessarily complicated.
Don’t get bogged down unnecessarily. The formula for losing weight with jogging or exercising is actually very simple: Anyone who consumes more calories through exercise than they consume through food loses weight. So just throw on your favourite scrunch bum leggings and get going – don’t think too much!
The variations that result from meticulous pulse control are so minimal that the calculation is not worthwhile. Therefore, always run in such a way that you do not feel overwhelmed or under-challenged, switch between different intensities and do not forget the strength training, then the pounds drop off by themselves.
8: Walking is not enough
Running alone consumes a lot, but often not as many calories as you would like. Even regular training does not justify the extra cheese pizza in the evening; at least if you want to lose weight sustainably. Without a few compromises on the menu, even the fastest runner won’t get any further in terms of weight loss.
We know what that means: Less sugar and less fat; but more vegetables, white meat, fish and fruit.
9: Please do not starve
However, a healthy, calorie-conscious diet should not be confused with a starvation diet. A radical diet is even counterproductive when losing weight while jogging.
Fat burning does not function entirely without energy reserves from food; in the worst case, the body even feeds on its muscles. But if you want to boost fat burning while jogging, you shouldn’t eat anything about 2 hours before training and if possible avoid carbohydrates after training.
I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.