2007-05-20 03:20:20 · 10 answers · asked by Anonymous in Health ➔ Diet & Fitness
you dont have to count miles walked or calories burned during exercise - you have to count time doing cardio exercise.
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
2007-05-20 18:59:35 · answer #1 · answered by Natalie 7 · 0⤊ 0⤋
It is more a matter of intensity than distance or time.
Usually a good jog will be one of about 30 minutes, at a jogging speed that increases your heart rate to about 120 beats per minute. That is, where you can talk but will need to catch your breath after every two sentences more or less.
You will probably have to work some to get to that standard, if so, alternate walking time in your jogging work out when needed and resume the jog when you can. In time you will walk less and jog more.
Warm up and cool down. Stretching is essential.
Jogging three times a week will be enough.- Some toning exercises will help in burning calories, so do some two days a week, it will be a great complement to your jogging and get you fitter in less time.
Rest, it is essential to rest and no to over do it.
2007-05-20 03:40:15 · answer #2 · answered by Anonymous · 0⤊ 1⤋
Not how far, but how long should your heartrate stay in an aerobic state.
For optimal results aim for 120-140 beats per minute for at least 30 minutes every day. That would be about 3 miles per day.
If you can't squeeze that much in, aim for at least 3 times during the week, and one long run/walk session of at least an hour over the weekend.
2007-05-20 03:24:58 · answer #3 · answered by allforasia 5 · 0⤊ 0⤋
The further the better.
Don't just do it to lose weight, do it for pleasure, enjoy movement, enjoy feeling healthy and see how much you can build your stamina and lung capacity.
Eat healthy and walk and jog, do some stretching also.
You should be in shape in about six months.
2007-05-20 04:07:35 · answer #4 · answered by elektra.fire 1 · 0⤊ 0⤋
Rather than thinking distance, think time. If you run 30-40 minutes at least 4 times a week, you'll lose weight over time.
2007-05-20 03:28:39 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Dont worry about distance
Here is the secret
get your heartrate up to 120bpm and keep it there for at least 15 min. Be sure to stretch before and after and do warm up and cool down excersizes.
2007-05-20 03:28:47 · answer #6 · answered by Rod 3 · 0⤊ 0⤋
Though I have been a jogger in the past, i think swimming is a better form of exercise and less stressful on joints.
2007-05-20 05:58:59 · answer #7 · answered by david d 3 · 0⤊ 0⤋
You are on the high end of the BMI range for normal in your heighth range. loosing 16 pounds would put in just 2 points above the low end range...
A couple miles would probably be good.
2007-05-20 03:26:24 · answer #8 · answered by ♥♥The Queen Has Spoken♥♥ 7 · 0⤊ 1⤋
don't judge by how far, but by how long. jog at a consistant speed for at least 30 minutes to give your metabolism a boost.
2007-05-20 03:30:38 · answer #9 · answered by The Line's Drawn Here 5 · 0⤊ 1⤋
How far?
You can lose 9lb every 11 days.
http://www.yesloseweight.com/fatloss4idiots.php
Works well for me.
2007-05-21 04:57:22 · answer #10 · answered by Hildegarde M 1 · 0⤊ 0⤋