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Make adjustments if you're jogging regularly and gaining weight.
Many people looking to lose weight will embark on an aggressive and frequent jogging program, with the thought clearly being that jogging burns a high number of calories. You may have signed up for a race to motivate you to be consistent with your workouts and alarmingly discovered an increase on the scale. Jogging alone isn't the answer for weight loss and in some circumstances, it can promote weight gain.
If you are gaining weight, it means you are somehow creating a caloric surplus. You're consuming a greater number of calories than you're burning. Every time you take in 3,500 more calories than you burn, you'll gain a single pound. This caloric surplus can be caused by your eating and drinking habits. You could be taking in more calories than you realize. In addition, your metabolic rate, which is the number of calories you burn everyday, could be slow, and the slowing of your metabolic rate could be due to your jogging workouts.
Slow Metabolic Rate
According to MayoClinic.com, jogging is among the best activities for burning calories. A 160-pound person will burn about 606 calories when jogging at 5 mph for 60 minutes. Therefore, you would think that jogging would make a large impact on your weight-loss success. However, according to Bodybuilding.com, when you do cardio for long periods of time, including sessions lasting 60 minutes or more, you promote the breakdown of muscle tissue, which will in turn adversely affect your metabolism. In addition, when you're consistently incorporating cardio into your routine, your body works to hold onto its fat supply so it's ready to fuel your next workout.
When you begin to incorporate jogging into your routine, you may find yourself hungrier than before. It's common to consume more food when you're working out regularly. Unfortunately, it's very easy to cancel out or even exceed the calories you burned during your jogging session. Ensure you're setting yourself up for weight-loss success by understanding how many calories you should be eating. The American Council on Exercise recommends using a basal metabolic rate calculator to estimate the number of calories you need to take in to survive. Make adjustments to your eating and drinking habits so you stick around your basal metabolic rate.
Case for High-Intensity Running
Consider kicking up the intensity of your jogging workouts and structuring them in high-intensity intervals. Instead of a continuous, moderate-intensity jog that lasts 20 to 60 minutes, run fast or sprint for 60 to 90 seconds. In between each of these intervals, give your body 60 to 90 seconds to recover. Running high-intensity intervals burns more calories than jogging. In addition, your metabolic rate is elevated for hours after your workout, which means you're burning more calories even when you're resting.