Jogging is one of the easiest and most effective ways to burn the calories, and get rid of fat deposits from the body. However, most people usually go for all kinds of high-tech gym workouts, and forget that a simple exercise like running can yield more benefits. Jogging helps you lose weight, strengthens bones, lowers cholesterol, and makes muscles and joint stronger.
Creating a Jogging Exercise Plan
Jogging and running put a lot of stress on our bodies, and we need to be extra careful, else the stress can lead to serious injuries. You need to start very slowly, with the light walk, and then increase the intensity of the walk gradually. If you find it difficult to stick to the routine, get a jogging partner, someone who has the similar interests as yours.
Jogging is a low-impact exercise which requires running slowly. Stair climbing, swimming, walking and cycling are other low impact exercises. If you are a beginner, it is essential to create a jogging exercise plan which includes fixing a time and days for jogging. The best time to go for jogging is in the morning, and it will also give you the maximum benefits as the air is fresh and oxygen content is high. Lungs are filled with air that is rich in oxygen, which burns more calories. Beach is a good place to jog, but you can also jog in the place that is full of trees.
You need to create your jogging exercise plan as per your current weight and target weight. As a general guideline, 15 minutes of jogging burns approximately 160 calories, and at this rate, over the period of one year, you can burn almost 60,000 calories.
If you are a beginner, you can follow 8-week jogging exercise plan that helps build speed. This schedule take you from running 30 minutes at 5/1 ratio to 8/1 ratio in eight weeks. Before starting this plan, you must be able to run 30 minutes with 5/1 ratio, thrice a week. The first two weeks of this jogging exercise plan helps people get used to spending time on their feet. It slowly builds their confidence and fitness level. In the preparatory stages, you should spend almost 4 weeks. It is important to progress with your own pace, even if means stretching the jogging exercise plan to 10 weeks instead of 8.
If you have not exercised for a long time, start with simple activities such as using stairs, walking till the local shops, and gradually condition the body. The muscles will ache initially, but with passage of time, they will become fitter and stronger. The first two weeks of the jogging exercise plan help you get into the exercise habit, and the routine becomes varied and rich gradually.