Jogging cardio?

hi i'm wondering how long do i run and how often to see good results just to get rid of body fat ?

how how long of a break i should be taking after jogging? thanks!

 

Don't bother jogging. This is what you want to do.

It's called HIIT. (High Intensity Interval Training).

Essentially, it's this:

1. Fast run/spring for 1 minute.
2. Light jog for 15 seconds.
3. Repeat for anywhere from 10 minutes to 30.

The numbers can vary (for ex; sprint for 2 minutes, light job for 30 seconds), but you get the idea.

Don't forget to warm up and cool down for 5 or 10 minutes.


You can google it for a more detailed information, but that is the basis.

 

they say walking is better then running did you know that lol ?

 

If he's a beginner like I assume from the OP then he'll have a hard time doing HIIT. As a side note you need to not over do it with HIIT, in doing it it's comparable to going to failure on your sets, your body needs time to recover.

This is something you need to assess for yourself OP. Try doing a 3k run and see from there if it's something you want to increase or decrease. You won't want to do the same length run each day if you're doing a big one (do a big one every 2nd day?), think of it like hitting the same body part twice in a row. Alternatively you could just do a small one each day. When you feel like you're nailing the distance, up it. Make sure to warm up properly with dynamic stretches (I also start my run off by walking for a bit) and cool down properly (I spend close to 5 minutes stretching because if I don't I'll be paying for it the next day) and I also walk for a bit at the end of the run. If you do want to train to get used to the idea of HIIT one tip is to use the road lights: when you reach one sprint until you reach the next one, jog til you reach the next one, then walk til you reach the next one. Rinse & repeat.

In reference to the walking vs running, there's a million different opinions out there and for some walking is better, others running is better. Running seems to be the consensus though for the simple reason as you're doing more, burning more calories per hr. http://www.bodybuilding.com/fun/drobson178.htm

 

i did football / wrestling / track and field/ long distance / baseball/ just wrestling alone doubles that work out he suggested i can handle it but sense im out of school now i need info sense my coach is no longer around to keep me from doing things wrong.

 

"They" say a lot of things, most of them don't have any type of a body to back it up.

 

Getting rid of body fat is a combination of exercise and eating right. If you are just starting out running, try to run for 30 minutes at ~10 minutes/mile, and increase your pace or distance every week. Running 5-6 days a week is the best way to increase your endurance.

 

If you jog for 20-40 mins i would break for 20-30 mins go back at it in sets 2-3 expand when you feel like you can.

 

Hit up a nearby rec center and play basketball(if you enjoy it) or soccer or something similar that keeps you in motion. It's way more fun than just running. I've found it very difficult to motivate myself to just run. I was running, 3 miles a day for a long time for my cardio, but it just sucks.

They also have leagues out of school. Just for fun. See if you can't find some.