Jogging to lose weight: You should avoid these 5 mistakes
Jogging is one of the most popular forms of exercise to improve fitness , spend time outdoors, lose weight and burn calories. If you want to do something against excess pounds and for your own well-being, you often reach for running shoes. But in the fight against winter fat or summer rolls, healthy endurance training alone is not enough. To lose weight while running, avoid these five common mistakes.
1. The Neverending Story: They walk the same route
2. You walk too little
In order to boost the metabolism and activate fat burning, a certain amount of running should be achieved. While 20-30 minutes a week is a good start to running, activity should be increased to lose weight and meet long-term goals.
In order to stimulate the fat metabolism, it is not the speed that is decisive when jogging, but the load over a longer period of time. Therefore, the running shoes should be laced at least three times a week for around 45 to 60 minutes.
3. Muscle building falls into oblivion
Long jogging stimulates the metabolism and fat burning. In order to prevent injuries, shape the body and lose weight in the long term, targeted muscle building is also important.
Tip: Stability exercises for the torso, legs and back can easily be carried out at home and strengthen the muscle groups that are used when jogging. Strength circuits in fitness studios also help to build muscle. The exercises can be performed on non-running days. You can also integrate strength training with jogging on a fitness trail. The advantage of strength training: Muscles burn energy even when they are at rest.
4. They eat wrong
If you want to lose weight while jogging or through sport in general, you should keep the calorie balance in mind. If the calories burned are resumed immediately after jogging, there is no effect. The important thing is to burn more calories than you take in.
Fitness watches or smartphone apps can help to define the basal metabolic rate plus the turnover of the training and to track meals reliably. This way you eat more consciously and keep an eye on the calorie deficit.
5. You forget the alternatives to jogging
Jogging is not suitable for everyone: Overweight people and older people should exercise and train their cardiovascular system – however, jogging is very stressful on the joints. This can lead to pain during or after training – those affected quickly lose interest in sport.
Exercising other than jogging can also help you lose weight. Long walking tours, cycling or aqua fitness are joint-gentle alternatives. Fitness courses such as jumping fitness or yoga can also promote well-being and help you lose weight.
Jogging is not the be-all and end-all of fat burning right from the start. Take advantage of the alternatives and talk to a sports doctor about the optimal solution.