Weight Loss - Jogging

What are the jogging rules and guidelines?

In order to get the most from your jogging, and to ensure you exercise safely, it is important that you follow these points:

• Motivation.

  Jogging is not just a physical activity, but it is also a mentally strenuous form of exercise. But there are ways to help you mentally cope with the stresses of jogging. These include using an mp3 player loaded with your favorite songs, buying new gear specifically for your jogging and using a calorie counter device that tells you your weight loss calories. It also helps to find a training partner(s) by joining a Jogging Club.

• Warm Up

  As with any exercise, never be tempted to skip the warm up as you will cause an injury to yourself. This applies even more so to jogging due to its high intensity. You should warm up for at least fifteen minutes before doing any cardio workout. The warm up have to be gentle enough not to strain your muscles, but at the same time it must raise your heart rate slightly (such as walking).

• Start off steady

  Start jogging at an easy pace and gradually build up the intensity.

• Record your result

  Keep a log of your jogging sessions, including how far you have jogged and how long it took. This can then be used to motivate you as you can see for yourself that you are actually getting fitter as time goes by.

• Be early to rise

  It is important to a good night's sleep that your Cortisol (stress hormones) levels are low. It is for this reason that its recommended that any cardiovascular exercise such as jogging should be done first thing in the morning as your Cortisol levels are naturally high. If you regularly jog in the evening you will eventually effect the quality of your sleep which will effect your immunity system, making you ill.

• Go to bed early

  Your body repairs itself when you are a sleep. If you get tempted to skip on your sleep then your body will not have sufficient time to repair itself.

• Your diet

  If you go for a jog in the morning, try having a bowl of porridge or a banana an hour before exercising. It is also crucial that you stay hydrated while jogging. A watered down isotonic sports drink will help you jog further. Your weight loss diet should include plenty of carbohydrate (Its good to use carbohydrate for weight loss but not immediately after an intensive jogging session such as a marathon).

• Regular sessions

  You need at least three sessions to feel the benefits. Little and often is far better for you than one long session. Remember it takes just two weeks for you to start to loose your cardiovascular fitness.

• Set goals

  Its important that you set your self goals so you have something to aim for. Its also important that you complete a new challenge every eight weeks. For example, give your self a goal of completing a set distance within a set time.

• Training for a race

  If you are training for a half marathon or a marathon, it is far more beneficial if you do a few shorter distances in the weeks running up to the race. Do not be tempted to run the full distance. So if you are training for a 10K race, your training distance should be 5-6K runs.

• Energy Systems.

  The body uses two energy system, Aerobic and Anaerobic. The Aerobic Energy System uses oxygen and body fat as fuel to help your muscles workout (which is why to burn body fat for weight loss you need to work your Aerobic System). Anaerobic system kicks in at a higher intensity when the body can't get enough oxygen and uses the energy stored in the muscle. To be fit you have to train both energy systems.

• Stretch

  By training hard, you will eventually shorten your muscles. To counter this, you should stretch regularly, targeting the muscles that you have trained. You must not be tempted to stretch before your training session. Research have shown that not only this type of stretching is of no benefit, but also, if your body is cold, it could result in you tearing your muscle. Therefore you should aim to stretch after the training has finished. For running, you should aim to stretch calves, quads and the gluteus (your bum).

• Interval training

  Interval training involves short high intensity training combined with easier recovery periods. The high intensity training should be at 85% of your maximum effort or heart rate. This will actually work your body far harder than longer durations at easier pace.

• Lessen the impact

  Jogging will put incredible pressures on your knees. It is therefore important that wear the right running shoes. Do not be tempted to go for cheaper brands or trainers designed for fashion. If at all possible, try avoid running on concrete or any hard ground as well.