Walking an hour a day offers numerous health benefits, but sometimes, it becomes difficult to spare 60 minutes every day to stick to your walking routine. Jogging for 30 minutes would be a good alternative in this situation. You do not need a lot of time but you will still be able to get a good cardio workout with numerous health benefits. Let's find out more about it.
Calories Burned During 30 Minutes of Jogging
Your Body Weight Matters a Lot
You will be putting in more effort to jog if your body weight is on the higher side. Therefore, heavier people will end up burning more calories through jogging as compared to lighter people. If you weigh 135 pounds and jog for 30 minutes at 5mph, you will end up burning 259 calories. A 175-pound person would burn 336 calories when jogging at the same pace for the same time.
Your Speed Makes a Difference
Just like your weight, your speed can also affect the total number of calories you burn through jogging. Though you will always gain some benefits irrespective of your intensity, you can certainly make cardio exercise more effective by increasing your pace and intensity. The same holds true for jogging. Jogging for 30 minutes at 6mph would help a 135-pound person burn 308 calories. The same person can burn up to 413 calories simply by increasing the speed to 8mph.
In addition to your pace and weight, some other factors also help determine how many calories you end up burning through a jogging session. For instance, running uphill is going to help you burn more calories as compared to running downhill. Another great way to increase the number of calories you burn is to wear light wrist or ankle weights – this increases your body weight and intensifies your workout, which in turn helps boost your calorie burn.
What Are the Benefits of Jogging for Just 30 Minutes?
It Helps You Burn Fat
Jogging for half an hour kick-starts your metabolism and enables your body to burn fat quickly. It is easier to stick to the routine, as you only need to run for 30 minutes, and consistency helps you reap amazing benefits. The good thing is that you do not just burn calories while running, but you also keep burning fat once you have completed your workout session. That happens because your body goes into Excess Post-Exercise Oxygen Consumption Mode, in which your body uses energy from the fat and carbs to heal damaged tissues. Your body may stay in this mode from 15 minutes to 48 hours, which enables you to burn fat while at rest.
It Helps Make You Feel Happy
Running at a moderate pace for half an hour not only burns fat but also triggers the release of feel-good hormones, endorphins. Your body releases these hormones even if you run for 10 minutes only. A quick blast usually works better because it prevents the post-run tiredness and makes you feel revitalized.
It Helps You Recover Fast
You are less likely to injure yourself when jogging for 30 minutes only. Half an hour of high-interval, training or jogging will not overuse or overstretch your muscles, and this greatly reduces your risk of injuries. At the same time, it makes it easier for your body to recover after your workout session. You can improve your recovery time further by including some stretches and balanced diet in your routine. This will help make you feel better and ensure that you run with a better intensity during your next workout.
It Improves Your Sleep
Just by including 30 minutes of jogging in your routine, you will be able to greatly enhance your sleep quality. Running lowers stress levels and anxiety; therefore, you will be in a better position to cope with depression and sleep better. However, it is important that you do not run too close to bedtime. As mentioned already, your body releases endorphins while running, which can make you feel energized. Therefore, you should consider running a couple of hours before you go to bed. The best thing is to run in the morning or you can even jog during your lunch break.
It Helps with Muscle Definition
If you already have some muscles but want more definition, running is a great option. Just by running for 30 minutes can add definition to your muscles. You can get even better results by eating healthy. Stay consistent and you will notice your quads become stronger, your abs become tighter, and your overall body becomes more muscular.