Lose weight with jogging: How to lose weight

More movement in everyday life
Lose weight with jogging: How to melt the pounds

Jogging is ideal for losing weight

Regular jogging is an effective way to shed a few pounds

© Rallef / Getty Images

There is no better exercise that can help you lose a few pounds so quickly and effectively than jogging. Nevertheless, the topic of running poses a major problem for many people: you have to overcome your weaker self. And that's not easy at all.

At the latest when even the last comfortable pair of jeans pinches, we have to face the fact that we have gained a few pounds. Especially in times of the Corona crisis, which has banished millions of people to the home office, we lack sufficient exercise in everyday life. For this reason, many decide without further ado and of necessity to do more again Sports to drive. The only question here is how to get rid of a few pounds with as little effort as possible? Most people who don't like exercise don't like to hear the answer at all: jogging. Because no matter how annoying it may be to have to leave the house regularly to go for a short run, you will soon notice a noticeable improvement on the scales.

Find your personal feel-good area

alone in Germany more than five million people (aged 14 and over) already go jogging or do a forest or cross-country run in their free time. This not only keeps you physically fit, but also promotes your fat metabolism. And NOW comes the good news: You don't even have to run particularly fast to burn off the calories - quite the opposite! Because the fact is that the body consumes more carbohydrates when running faster and more fat reserves when running slowly. Conversely, of course, this does not mean that the slower you move, the faster you lose weight. In plain language, this actually only means that you can lose weight more effectively if you move more permanently - and at a normal running pace. When you find your comfort zone, jogging is more fun.

More muscle burns more mass

The practical thing about jogging is that – in addition to the increased calorie consumption – you not only train your legs, but also your bottom and stomach. If you go running regularly, your body will become more defined and therefore slimmer. However, don't be alarmed at first if the scales show more weight: when you build muscle, you'll gain weight first, since muscles are heavier than fat cells. However, as soon as you burn more calories than you consume, the pounds will tumble. For comparison: if you weigh 75 kilograms and walk for 30 minutes, you burn up to 385 calories. Riding a bike would burn you just 231 calories in the same amount of time, and swimming 308 calories. Even when walking, i.e. fast walking, you can only get rid of up to 135 calories in half an hour.

Jogging is healthy - and makes you happy

Anyone who has ever jogged knows – even if they were in agony – at the latest after running: you feel better, if not even happy. On the one hand, because you have overcome your weaker self, on the other hand, because the body releases endorphins. Apart from that, the circulation is also stimulated, the metabolism stimulated, the immune system strengthened and stress reduced. These are all factors that, in addition to losing weight while jogging, speak in favor of running. And now, of course, there is another big but: So that you can reduce your weight quickly and effectively, you should slowly but surely increase your running speed and duration after a few weeks. Because your body gets used to the training very quickly, so that the performance is stopped if you do not increase the stimuli.

Properly equipped before the first run

The most important accessory when jogging are the shoes: When running, it is important that your feet have enough freedom of movement - for this reason they should jogging shoes always be half a size to a full size larger than your street shoes that you wear every day. In addition, the fit and the rolling movement of your feet also play an important role when trying them on: You can only walk optimally in them if your feet are properly supported and can roll properly. When it comes to clothing, on the other hand, you have complete freedom in terms of size, color and length. However, make sure you use breathable materials that transport sweat to the outside. That goes for the running pants, the T-shirt, the baselayer and the socks equally.

Jogging with a stroller? No problem!

Young family jogging

With a sports buggy, you can take your child jogging

© Halfpoint / Getty Images

Young parents often neglect the topic of sport because they simply don't have time for it. But jogging is the best way to combine running with your child - you only need one sport buggy, also called joggers or buggy runners. Unlike an ordinary one stroller it only has three wheels: two in the back and one in the front. This makes the buggy more suitable for off-road use, so that you can push the buggy on field and forest paths as well as asphalt roads without any problems. Apart from that, you automatically train your arms as well. Before jogging, you should consider the following:

  1. Due to the extra load, you should run slower at first so that your body can get used to the extra weight and you don't get out of breath so quickly.
  2. Always buckle up your child so that they are secured at all speeds and cannot fall out of the stroller, even on uneven ground.
  3. So that you don't get back pain when jogging with the buggy, the handrail of the stroller should always be waist-high.
  4. If you want to jog a longer lap, you should combine your run with your child's nap - then both sides benefit.
  5. In the cold months, your child must always be wrapped up warmly so that it does not start to freeze. You get warm while walking, but not the passenger.
  6. Take only the essentials for your child, such as something to drink or a small snack and a spare diaper. The more ballast you pack in the buggy, the heavier it gets.
  7. Remember to rub sunscreen on your child's skin on sunny days - this is especially true in the warm summer months.

Source: extra

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