Exercise of the Week – Jogging

March 22, 2013 | By | Add a Comment

Jogging thumbnailA pair of comfortable running shoes and a time commitment of anywhere from just 10 minutes up to 30 minutes plus is all you need to give your body the ultimate workout. Stack up all those expensive spin bikes, x-trainers, steppers, ab-rollers, and fatblitzing fatzapping fatbusting telesales machines against jogging and you have an easy winner.

Jogging requires no electricity (very sustainable) and no machines (just the human body). You can do it anytime and anywhere and most importantly, anyone (barring injuries and mobility restrictions) can do it! Whether you go for a run around the block, around the oval, around your city or take yourself to a rainforest, national park, or other scenic venue of choice.

Why jogging ?

Jogging is an aerobic (stamina, endurance, cardio) form of exercise that utilises vast amounts of oxygen and stored fat to power the working muscles.

You’ll be working every single (repeat) every single skeletal muscle in your human body from your arms pumping to your feet pounding to your core (abdominal) muscles breathing to support your efforts.

Your back muscles are maintaining your posture and your cardiac muscle (heart) is beating to supply oxygen rich blood to all these muscles. By breathing (puffing) harder than you would in a resting state, your abdominal muscles take on the challenge to support your diaphragm muscle.

Jogging is one muscle blitzing fat zapping workout that we often forget about in place of other forms of exercise.

jogging 2How hard should you go?

For beginners, aim to stay in your comfort zone with an intensity of what you would class around 6-7 out of 10 (if 10 is flat out, 5 is a very slow pace for you and 1 is resting on the couch). 6-7 out of 10 is a nice comfortable pace which leaves you puffing slightly but you can still talk without gasping for breath).

The old talk test applies. You should be able to sing ‘bound for glory’ or ‘the eye of the tiger’ at a pace of 6-7 out of 10 whilst jogging.

If you want a more scientific approach and know how to take your pulse either with a heart rate monitor or at the wrist or neck then your intensity should be 220-age x .60 and / or .70 %. For instance a 40 year olds target heart rate would be 220 – 40 = 180 x .60 = 108 beats per minute to 220 – 40 = 180 x .70 = 125 beats per minute.

So a 40 year old would jog to keep their heart rate between 108 – 125 bpm. Remember that unwanted fat stores can only be zapped via the aerobic pathway (e.g any exercise that requires a large amount of oxygen to fuel the ATP production). Jogging at too high an intensity (above 70 percent intensity) may cause your body to accumulate lactic acid and burn more glycogen stores than fat. Just be careful not to go too flat out.

 

How often?

Aim for 3 jogs per week. Remember to cross train so as to not overtrain your jogging muscles or get a repetitive strain injury like shin splints. Change your jogging shoes every couple of months to maintain the spring / cushioning effect of newer shoes.

 

Most importantly, set yourself realistic goals. Aim to better your times / distances gradually and change up the scenery / venue of your jogs every now and then to keep motivated.

 

 

 

 

 

Top 5 jogging destinations in Melbourne

Here are my top 5 jogs in Melbourne

 

  1. 15. Botanical Gardens (Tan Track) – around 3.8km in the Melbourne CBD area
  2. 16. 1000 steps (Mt Dandenong Ranges National Park) – a beautiful steep jog up 1000 steps
  3. 17. Any decent beach especially – Lorne, Jan Juc, and Venus Bay
  4. 18. Lake Daylesford – around the lake (also Albert Park lake is a great venue)
  5. 19. Local Football Ovals

 

Further information

For further information on this article or your personal training needs contact:

Jamie Lyngcoln

BHlthSci, DipEd, CertIV Fitness

Email: jamielyngcoln@hotmail.com

Category: Fitness, LifestyleHq

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