Week Start by running or jogging for 1 minute; then walking for 1 minute. Alternate 8 times for a total of 16 minutes. Increase reps as you feel more comfortable, trying to fit in at least 3 runs per week. Week 3: Bump up your running time to 2 minutes, alternating with 1 to 2 minutes of walking for a total of 30 minutes.
Week 4: Try 3 minutes running or jogging, followed by 1 minute walking. Continue to extend your running time, adding in 1-minute walking breaks as needed, says Mackey. Remember that running is only half the equation when it comes to weight loss. You need to pay attention to the calories that are going in, as well—and studies have shown that when people exercise, they tend to overcompensate by consuming more food, especially sweets.
If you need a little burst of energy before your run, Brant suggests fueling up with a snack higher in simple carbohydrates and lower in protein, fat, and fiber, which take longer to digest. If you like to run in the morning, before breakfast, Brant advises sticking with a protein-packed breakfast when you finish. Once your body gets used to running, you may find that your weight loss starts slowing down.
To keep from plateauing, add different challenges to your running routine, says Mackey. Try this:. One of them, running is the most familiar solution. If you do not know how many minutes to jog to lose weight , the following sharing tracking will be essential. Buy a treadmill at: May chay bo. Jogging is a very good form of calorie burning.
How many minutes of jogging each day to lose weight depends on the condition of each person as well as the goal of losing weight that each person is currently aiming for. In general, however, you should spend about 30 minutes a day practicing.
If you are in good health, you can adjust it gradually for more results. This is because running minutes will help the body burn calories at a higher rate. Instead, try to run as often as possible throughout the week. After knowing how much you jog to lose weight , the next thing you need to pay attention to is the correct jogging instructions to burn calories effectively leading to highly effective weight loss.
A warm-up to warm the body is essential not only for running, but for all popular sports today. The startup is also quite simple, not too fussy. You can rotate the joints of the ankles, hands, feet or run small steps in place …. Running in the wrong posture not only makes weight loss ineffective, but also carries the risk of injury while you run. As recommended by the coaches, correct posture is that the back and head are straight, eyes forward while the body is completely relaxed.
For those who are in the habit of leaning forward or backwards, you should modify it today because this will make your running efficiency not high. Do intervals, says Mayo Clinic. Walk briskly for three to four minutes and then jog for 30 seconds. Alternate between the two for the whole 20 minutes. During this time, you are building the strength you'll need to maintain a minute run.
The amount of calories that you burn each session depends on your weight and running speed. A pound person who runs at a speed of 6mph can burn calories, says Harvard Health Publishing.
Add intensity to your runs to burn more calories. You can increase your intensity by running faster. If a pound woman steps up her pace to run at a speed of 7. Run on an incline to add intensity to your runs, according to ACE Fitness.
Jog up stairs or run up hills to burn more calories. For an effective hill workout, run up at least five or six hills that are yards long or more. For a stair workout, try running up stadium steps at your local track and jogging down slowly to allow yourself time to recover. Hill and stair workouts not only burn extra calories, but also help strengthen your legs to help you run faster. If you experience any sharp or persistent pain while running, stop and rest.
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