Jogging can help you lose weight in a few different ways. First, the increased metabolism that comes with jogging helps to increase your basal metabolic rate so that you burn extra calories even when not working out. Second, jogging burns more energy through increased muscle use rather than burning energy through glucose conversion like other activity levels. Third, by regularly exercising you are much less likely to binge eat.
It has been shown that every hour of jogging burns an average of about 700 calories – which is more than enough to offset the 600-calorie cheeseburger and fries you may have consumed before hitting the pavement.
Results show that one hour on a treadmill burns about six hundred calories on average, so if you go out for an hour jog before feasting on a healthy cheeseburger and fries (about two hundred fifty calories), your total daily intake would be the same as it would be had you eaten nothing at all after exercising! A dose of good fats will help too – just watch out for excess carbs post-exercise.
Jogging may help you lose weight because it’s an aerobic exercise that burns calories.
There is no evidence that jogging does not cause weight loss, but, as with any exercise, the key to weight loss is to do more than you need for your fitness goal. If you want to lose weight, make sure you expanse your workout time (or increase the intensity) to do more than what will help improve your cardiovascular health or give you general endurance.
The key to weight loss is really in watching your caloric intake closely and making sure that you are burning more calories than you are taking into your body. This can be done by reducing your caloric intake through dieting or through increased output of calories through exercise. The bottom line is that it doesn’t matter what type of food someone eats if they are not burning enough calories on a daily basis.
It’s about the net energy balance–the relationship between how many kilocalories someone burns on one hand, and how many they take in the other, especially over some extended time period–that will determine whether their weight changes.
What is jogging?
Jogging is the act of running at a slow, leisurely pace.
It can’t be too fast or else you aren’t jogging. This is because the point of jogging is to exercise at a pace that’s non-impactful on your joints and muscles, where high-impact workouts put more strain on tissues. It’s often thought of as “walking while running”, which doesn’t have much treading on surfaces not specifically designed for it, but many people jog on paved sidewalks and trails just fine. Joggers should go somewhere outside where they’ll have room to move their arms in a way that will feel natural.
When it comes to exercise, jogging does have some benefits beyond weight loss. For example, it lowers blood pressure and reduces risk factors for diabetes. Additionally, studies have found that runners experience lower insulin levels than people who get the same amount of exercise through cycling or walking. This difference may be due to jogging’s reliance on both the upper and lower body for locomotion rather than biking’s use of just one limb or walking’s less intense rhythmic types of step patterns.
Health benefits of losing weight:
Weight loss can be linked to an improved mood, eating in moderation, reduction in the risk of heart disease and high cholesterol, lower absenteeism due to illness or disability, increased energy levels, healthier skin.
Healthy weight loss is achievable through healthy dieting by balancing caloric intake with physical activity. Healthy weight gain happens naturally when people get sufficient nutrients but it will take longer than unhealthy weight gain since calories are limited. For example, one loose-fitting pair of jeans may indicate that less fat is stored near the waist than at one’s hips or thighs so there might be a net health benefit. Unhealthy weight gain is achieved through unhealthy diet foods like too many highly sweetened desserts and chips instead of vegetables which leads to more stored fat.
Below is a list of health benefits of losing weight:
- Better control of blood sugar levels.
- Lower blood pressure.
- Increased HDL cholesterol and decreased triglycerides, which help reduce heart disease risk factors.
- Improved cholesterol ratios, bad cholesterol decreasing while good cholesterol increases, which will also help lower heart disease risk factors.
- A number of vaccinations require a certain weight to be effective so if you have a high BMI your immune system will not fight off some illnesses properly.
- Losing weight would also allow you to move more freely and avoid injury from restricting movements where injuries tend to occur most often in overweight people. High levels of weight restrict movement due to decreased range of motion in joints such as the knees, hips, and back from increased pressure exerted on these.
- Improved mood (less depressed).
- Increased motivation for activities.
- Feelings of increased self-esteem.
- Less anxiety and lower levels of stress hormones – including the harmful cortisol that is linked to many chronic health conditions like metabolic syndrome, type 2 diabetes, high blood pressure, heart disease, and cancer.
- Greater feeling of accomplishment (you can do more things now!)
Health benefits of jogging:
Jogging, like any kind of physical activity, can be great for your health because exercise does lead to lower heart rates and better blood circulation. Exercise also helps men achieve erections after ejaculation more easily than they would normally get them without exercising.
For women, it may help improve premenstrual symptoms and reduce the risk of uterine cancer. The onset of labor contractions can also be delayed in pregnant women who work out regularly so that there isn’t an increased chance the baby will need delivery by Cesarean section before its due date.
Jogging and other forms of aerobic exercise increase the blood flow to the area where the muscles are at work. This increases tissue oxygenation, which means that your cells get more of what they need to function properly. This burst of oxygen also might deter heart disease and can reduce stress, tension, and depression.
Jogging also helps maintain a healthy weight because it burns fat reserves and boosts calorie-burning for up to an hour after you stop moving your body in this way. Being overweight or obese can lead to high blood pressure; diabetes (type 2) and cardiovascular diseases such as stroke and coronary artery disease.
Jogging makes you lose weight:
Jogging makes you lose weight because running is a fast-paced aerobic exercise, it builds muscle in the legs, and it speeds up your metabolism.
Running is an energy-intensive pursuit that does use fat for fuel, but not as much as a less intense cardio activity like walking or cycling. The extra calories are burned at a high rate during the recovery period following strenuous running activities. Lastly, when one exercise vigorously their body often burns more calories throughout the day even when not active because of the increased metabolic “rate” to accommodate for tough work undertaken while exercising. All this means that jogging will help you burn extra calories at rest compared to someone who doesn’t exercise regularly at all!
Jogging can strengthen your immune system:
Jogging can strengthen your immune system to make you less susceptible to colds because it promotes the production of protective antibodies to fight cold viruses if you’ve had enough rest.
There are many other ways to strengthen your immune system, for example, sunlight exposure which helps produce vitamin D3 in the skin. Vitamin D also strengthens immunocompetence and reduces the risk of infection. Exercise boosts circulation that delivers nutrients and other molecules necessary for health maintenance, repair, tissue growth, and other processes that involve immune function. Regular exercise has been shown to reduce cholesterol levels in the blood which can have an impact on immune function if over-produced during their accumulation phase in arteries/veins or deposited elsewhere in body tissues including joints.
Studies have shown that people who exercise regularly, increase their production of immune cells called T-cells or T helper cells.
This is because, during exercise, proteins are released into the bloodstream that acts as signals to tell our bone marrow where to produce more white blood cells.
Studies show that physical training increases the number and activation of so-called natural killer (NK) cells through an augmentation in the release of cytokines by macrophages. The NK cells are highly specialized effector lymphocytes for fighting tumors and certain infections.
Jogging reduces insulin resistance:
Jogging for an hour 4-5 times a week can reduce insulin resistance by 20% or 40%, according to current studies. Interestingly, the study found that the jogging effect that caused changes in insulin was not due to weight loss. This, I suppose, makes sense because it’s long been known that exercise is more important for controlling diabetes than diet restriction alone. Even though less time has been put into studying exercise versus dieting as causal factors in diabetes control, one study does show significant results with both methods combined together.
Jogging lowers stress levels:
Jogging reduces stress because it increases the level of adrenaline in the body which denies feelings such as fear, embarrassment, and self-consciousness.
Jogging does make your heart beat faster and release endorphins (a feel-good hormone), but these effects don’t last long. Alternatively, research suggests there may be a connection between exercise-induced relief from depression and increased levels of brain-derived neurotrophic factor (BDNF) that counteract low mood by rewiring neural connections that control moods and behaviors. This effect lasts much longer than the “feel good” chemicals produced during physical activity, eventually improving conditions for those suffering from chronic anxiety diseases like PTSD or panic disorder — one reason yoga is often taught to combat trauma.
Research has shown that jogging does reduce stress, and this can be accredited to the release of endorphins into the bloodstream. For instance, an increase in dopamine levels is shown to trigger a runner’s high-a euphoric sense of satisfaction and well-being, feelings which become increasingly more intense as they continue to run.
Aerobic exercises like running can also lead to a significant reduction in cortisol (stress hormone) and blood pressure. Hence, those with chronic conditions often benefit from cardiovascular exercise as it decreases their fatigue level, eases their breathing – which will give them more oxygen for better brain function – or improve their sleep patterns.
Jogging saves your life:
Exercise means less disease, and the joggers of this world are getting their exercise! It’s true, kids these days might as well just give up hope. Because as we all know as adults now, 10 rounds on the same plain every day will surely be enough to save your life from death or something equally as horrible. You just have to run for it.
Jogging saves lives because it does a lot of good for the body! It is an excellent form of physical activity both for the heart and the lungs. It builds up your leg muscles, which in turn helps to reduce high blood pressure and strengthen your heart muscle.
Running also stimulates cells in myocardial tissue that release a protein called erythropoietin, which in turn signals the bone marrow to produce more red blood cells and increase the number of hemoglobin molecules per cell – increasing stamina and reducing anemia. High-intensity jogging has been shown to induce molecular changes associated with increased insulin sensitivity, reduced levels of inflammatory cytokines, lower levels of pro-inflammatory biomarkers such as C-reactive protein (CRP).
Jogging can have a myriad of benefits on your health, including reducing the risk of cancer. In fact, studies have shown that those who jog for more than 2 hours a week were 45% less likely to die from cancer than those who don’t jog.
Jogging for just 30 minutes burns over 500 calories if you are moderately active which is more important in weight loss than starving yourself. It also decreases appetite so the less food eaten the fewer calories consumed in total making eventual weight loss easier to achieve with an intake far below what would usually be required.
Although jogging has many health benefits and can make you lose weight, it has got some side effects including:
- Difficulty breathing.
- Risk of heat illness.
- Muscle damage and soreness.
- Food cravings.
- Plateaus in weight-loss progression.
- Abdominal issues from increased pressure on the abdomen from rapid movement or sudden movements to avoid foot contact with ground surfaces.
The risk of injury is greater for those who are overweight as their joints, tissues, and muscles may not be as flexible as those who are at a “normal” weight. Injuries also range from overuse injuries such as tendonitis and Achilles tendinitis to fractures and joint dislocation.