So often they should go for it

Those who have to start the new year with good stems. A classic here: finally reduce weight and Take off. Quickly falls next to one Changeover Then that of the choice on the sport. The entry at Jog Gilds a layman as light, easy to integrate into the daily and does not require alztu expensive excretion. But how often do the running shoes actually have to be cheated so that the scales at the end of the month are less hitting? The answer to the question and was should be considered as a beginner unnethedt, read in the article.

Losing weight through jogging: That is why running is so healthy

Joggen is just an effective calorie killer, but numerous health -prone priority. Regular jogging strengthens the cardiovascular system, promotes signs of blood circulation and the Blood pressure lowers. Studies show that Dasfer Läuer can reduce their risk of cardiac circuits by 25 to 40 percent. Orders died again in an interview from 2023, which in the IM Journal of Physiological Anthropology Was transferred. The lung function of profitation: jogging improves the absorption and increases the general leis capable of which sources such as the medical non -profit organization Mayo clinic A notice.

In addition, jogging helps Blood sugar level To regulate because it increases insulin sensitivity, that was Risk for type 2 diabetes lowers. Dies reported Havard Health publishing in one Contribution. A weather is dying Calorie burning: For 30 minutes of jogging, both people with 73 kilograms can banish about 300 calories, according to the site of the portals. The risk of chronic illness such as high blood pressure and diabetes Significantly reduce.

How of should you jog to lose weight?

A central question of many beginners is as soon as Seich have for running inchids: If it is enough to run once a week, ass is more needed, umtlich the gigen the answer -hanging -miller from individual factors such as age, weight, gender and fitness levels. Basically, experts recommend the Mayo clinic Ayer moderates 75 minutes of intensive aerobes for at least 150 minutes per week for a tired lifestyle. For the Approach, this means that three to four units of 30 minutes a week for jogging would be a good start.

Here is an important note: The calorie burning of the jogging -a direction usually organizes Nick to significantly remove. According to the medical portal Webmd Law the renewal also does a more greater role than movement. A Moderated calorie deficit The combination of dirne a combination of nutritional adjustment ideal in order to reduce weight sustainably.

A moderated deficit is usually included 250 to 500 calories dailyto lose weight healthy and sustainably. However, care should be taken to ensure that the daily calorie intake nick terter falls the basic metabolism. The individually Calorie requirement Can be easily calculated, for example, with the help of online calorie counters of abuses such as the IKK Classic Or by advising both nutritionists.

Start with jogging, to reduce the umte: This is how you avoid it

A clear goal in the eyes and motivation for jogging are indelicate, but beginners should take the training nick on the light shoulder. Because jogging as a good start to sport. Overweight To consider some things. Therefore, the Eperten from Mayo Klinik and Havard Health Publishing:

• Start slowly: Annnen with walking jogging intervals, um your bodies, the appeal to the appeal.
• Good shoes: In the beginning, invest in well -steamed running shoes that protect your joints.
• Be careful with overweight: Running can be the joint glass with severe overweight. Go in the beginning and slowly increase jogging anantile.
• Warm up and stretch: Prepare your muscles and reduce the risk of injury. It is recommended about five minutes.
• Regeneration: Treat the day of rest so that muscles and joints can recover.
• Pay attention to pain: When pain occurs, they breathe and consult a doctor if necessary.

Please note: Even if jogging offers a lot of health, there is a situation in which Essch does not recommend that. People with existing joint problems such as Arthrosis Or Kniebstheschten should be pre -being and prefer to move into the joint -friendly alternative such as swimmers or cycling in Brazacht. People with cardiac crisis diseases should also consult a doctor in an unthetic manner to ensure that the gloss load for Herzerz is indispensable. If overweight, the burden on the jointed can be jogged can be too high, which is why a step -by -step entry, for example with Walks Or targeted interval training could be useful.

Acute deflections or pain a muscles, Bänner -Oshewen before the start -up training begins. Chronic diseases such as diabetes -or asthma Layers require a medical clarification in order to individually adapt the training to adapt the health needs. If you are safe, you should consult a family doctor or sports doctor if in doubt to prevent rimes and start training safely.