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Jogging in Place for Belly Fat

Jogging in Place for Belly Fat


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Carrying around excess belly fat increases your risk of many health problems, including heart disease, cancer and diabetes. Using cardiovascular exercise, such as jogging in place, to burn the fat around your middle improves your health by counteracting the complications that lead to health problems. Talk to your doctor before beginning a jogging routine.

Recommendations

The Centers for Disease Control and Prevention recommend getting at least 150 minutes of moderate intensity exercise each week, making jogging in place a good choice. However, these guidelines are generally for people at a healthy weight. To drop unwanted belly fat, you may need to jog in place for up to 300 minutes each week. People who jogged the equivalent of 20 miles per week lost fat in their stomachs while those who jogged less didn't, according to 2006 research conducted at Duke University Medical Center and reported in "Harvard Health Publications." The participants who jogged less than 20 miles didn't gain fat, but didn't lose significant amounts either.

Calories Burned

The number of calories you burn while jogging in place depends on your body size as well as the speed and intensity of your jogging session. In general, jogging in place burns 400 to 600 calories per hour. If you slow down often to rest and catch your breath, your calorie burn will be lower, but if you stay at a consistent speed throughout your jog, you'll burn more calories.

Routine

The guidelines for cardiovascular exercise generally suggest getting 30 minutes at one time on most days of the week. However, MayoClinic.com suggests fitting in several 10-minute sessions each day if you have difficulty blocking out more than that at once. This is especially beneficial for a routine that includes jogging in place, because the exercise may get boring since you are staying in one spot throughout the workout. It also allows you to fit in a quick session before work, on your lunch break and after dinner. Another benefit of jogging in place: You can do it anywhere, because you don't need a lot of room or special equipment.

Diet

Despite the potential for dropping belly fat with jogging in place, most people see more benefits when combining exercise with a low-calorie diet. Cutting calories from your diet while burning calories with jogging in place creates the calorie deficit necessary to drop weight and lose belly fat. Fill your plate with fruits, vegetables, whole grains, lean protein and low-fat dairy. These choices are typically low in calories, but satisfy hunger and fulfill your nutritional needs. Complex carbohydrates, such as those in brown rice, oatmeal, starchy vegetables and whole wheat bread, offer fuel to get you through a workout.



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  4. Rankin

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