How to lose weight by jogging?
There are a lot of weightlifters, but making photos of different jogging competitions, I haven’t seen any person with an excess weight.
My private observations prove that if you want to lose weight you should run. So, gathering information from different forums, I would like to present such review.
With a help of jogging it is possible not only to lose weight. Regular jogging promotes the recovery of cardiovascular system, strengthening of immunity and stress reduction. It is managed to run away from your problems.
Jogging is a perfect exercise stress, which is foreseen by the nature (all our ancestors sometimes run away from dinosaur, sometimes after the mammoth).
In science there is a term “runner’s high” – a pleasant state of happiness which is known for all runners (it is concerned with a secretion of lactic acid in muscles and oxygen satiation of all cells).
But here we are going to speak only about jogging in respect of grow thin.
Just to lose weight, experts advice to alternate fast long-distance race with slow short-distance race. In such a way it would be difficult for organism to get accustomed to single-type loads and as a result it will need to burn much more calories.
It is possible to use «ragged tempo», which consists in sharp speeding (as a rule 1-2 minutes) and then lowering the rate of running practically to «jogging». During one exercise may be 2 or more accelerations.
A half marathon programme with training at the speed in combination with long-distance race is a perfect way to lose weight. By the way, jogging during more than an hour and a half makes organism to use saved fat supply by way of energy source!
Here are some answers to some naive questions
One-two trainings at weekends – it is not enough. At least 3 times a week no less then an hour.
We should focus on the fact that a person weighing 70kg would reduce the weight only of 0.9g per minute, i.e. if you want to lose 5kg in a month you should run 93 hours (three hours every day).
You should run slowly, restrain yourself right up to the walking. The unique «speedometer» is a heart rate. The pulse must be 120-130 beats per minute. For some people fast walking is quite enough.
The splitting of excess adipose tissue, as a body’s source of energy, starts approximately with 40th minute of training. It means that running training should last no less than an hour.
It depends on you technique. One thing is to run in the hill or intensive (when for an hour of interval training it burns 1000-1500 kcal), another thing when you jog, in this case for an hour it burns 150-200 kcal.
How to Warm Up for Jogging
It is necessary to warm up before running. You can do it in the following way. Runners, all in your hands!
By the way, on the YouTube this man tells about jogging there and everywhere.
Here is one more obvious video course about jogging.
And at last, the perfect spot from Nike, which visually shows the reason of running.
Tags: burns calories, cardiovascular system, excess weight, heart, immune system, lactic acid, oxygen exchange, pulse rate, warm up
Thanks so much for sharing these tips. And for the videos, too. I’ve been thinking of running for quite some time now, I just didn’t know how to properly start. I mean, I got a vague idea, but I didn’t want to jump into it without knowing what I need to know, right?
Thanks again.
noname
July 28th, 2009 at 5:52 ampermalink
Everyone – go jogging!
The quantity of burned calories is count approximately as kg/km (the kilograms of your own weight multiply by kilometers you have run). It is relatively exact calculation. In the book of Arcelli and Canova there are some examples of run’s energy content by different runners. This index fluctuated from 165 to 240 ml/kg/km (milliliter of oxygen to kilogram-mass to kilometer of run). The liter of oxygen will be enough to oxidize carbohydrates on 5,05kcal. (i.e. oxidized 1,23g of carbohydrates, 1g of carbohydrate = 4,1 kcal.). So we get mean value of energy content from 0,83325 to 1,212 kcal/kg/km. By person with average technique this factor is equal to one.
It means, for example, for 10km I spend 700-750 kcal.
Speaking about 150 for an hour of jogging – I think, 150 will be burnt itself, for example, while traveling by subway. Perhaps, during sleeping it spent about 50 kcal per hour, and while sitting on the chair – approximately 100.
Speaking about 1500 per hour, so 75-kilogram fatso should run 20km for an hour. I believe not many people are able for this.
By the way, there are fat runners. They run 160km per week and stay fat. (They do not have a paunch, but they want to lose weight).
Perhaps it is good that there are not any video courses which tell about how to run rightly. I should say that nobody knows how to do it correctly. However it is quite possible to shoot something inspiring (like a history of one training). But runners do not need it, and not-runners will not see it.
Dan
September 1st, 2009 at 6:40 pmpermalink
Jogging – is a good thing! The dinosaurs had died out 60 million years prior to the human advent)). He could not run from them. For mammoths he made snares. It seems to me, the primitive men hadn’t had adiposity. The ecology plays also part here.
Libra
September 1st, 2009 at 7:01 pmpermalink
A great deal from just listed is true, but something isn’t.
I have already spoken here about «ragged tempo».
Jogging during more than an hour and a half makes organism to use saved fat supply by way of energy source. Yes, it uses, but not in such volume as we want. Nothing of the sort. As many fat as person wants to burn during jogging, wouldn’t burn. The marathon distance – it is a maximum of 300g of fat. How many people are there who want to lose weight and can rightly do this?
P.S. Jogging more than 3 times per week – and you can say «Goodbye» to the muscle bulk. Losing weight more than 1kg per week – is proportional to later weight gain. Jogging is a good help by competent training and diet!
P.P.S. There are a lot of weightlifters, but making photos of different jogging competitions, I haven’t seen any person with an excess weight. But what is the meaning of competition? I often see guys with excellent build in the gym, they do not take part in jogging competitions, but in bodybuilding and swimming. Accordingly I have never seen a runner with normal mass of a body.
Let me draw a conclusion, in order to run – one must be light, in order to raise weight – must have muscles.
LonelyCruiser
March 18th, 2010 at 7:34 ampermalink