Perhaps you were never a runner, but for the next three weeks you have decided that you’ll try jogging. In just 21 days, what kind of results can you expect to see?
You might be disappointed if you expect a brand new jogging body or if your jogging leads to drastic changes. However, your body will change in the long term if you continue your routine.
Jogging Weight Loss Benefits
Even if you run all three weeks seven days a week and jog for 30 minutes every day, there is only so much fat you can burn. A person of 154 pounds would burn around 295 calories in 30 minutes ‘ jogging. Without calories from your diet, your 30-minute daily routine would burn approximately 6,195 calories, which is 1.75 pounds of body fat.
Although the National Heart, Lung and Blood Institute recommends that all adults set the target of a medium intensity workout for at least thirty minutes on most days of the week, you may need more time— more than 30 minutes a day, or more than 21 days— to achieve your runner’s body. People who want to lose a substantial weight and keep it away need more than 300 minutes of exercises of moderate intensity a week. If you practice every day, or if you practice five days a week, it’s about 42 minutes per day.
Your body will change
It will change. You can expect your body to change over time if you remain running. Not only will you lose weight, you will lower the chances of injury as your longevity increases.
Running is an effective way to increase the fitness level, which is an important factor in longevity measurement. Low fitness levels are associated with 16 percent of all deaths by measuring metabolic equivalents (METs) and therefore lower fitness levels are more threatening than the high blood pressure, fumes, obesity, high cholesterol and diabetes.
Experts point out many advantages of jogging as a form of practice. The United States Academy of Family Physicians notes that jogging is one of a number of activities that move large muscle groups and increase your heart rate, benefiting your cardiorespiratory health. Harvard Health Publishing reports that one hour offers 7 hours of life benefits, and that benefit is added to approximately 4.5 hours a week.
Running versus training for strength
Running and jogging are great weight loss workouts, but they will not build muscle mass like strength workouts. According to a study in January 2018 published in the International Journal of Preventive Medicine which examined the effect of aerobic exercise and a combination of aerobic practice and strength training on body compositions and risk factors for cardiovascular disorders in middle-aged men, both aerobic exercise has been shown to lower the body weight. Although strength training and training increased fat-free weight (lean body weight), aerobic training was most effective for weight loss overall.
You should slowly and progressively increase your intensity as you start jogging as you become stronger and less susceptible to injury. The results of jogging before and after you start are substantial, but you have to stay there for a certain period of time. In just three weeks, you won’t see all the benefits of jogging.