Why Jogging Is Bad For Weight Loss And Fitness
Drive down any scenic road on a weekend morning, and you're likely to see more joggers than scenery. You might feel jealous at how fit and energetic they look, and perhaps even a twinge of shame as you look down at the box of donuts in the seat next to you which was your purpose for being out this beautiful morning.
But are your feelings of jealousy and shame justified? Should it be you out there in high end cool running gear jogging along to shed some pounds and get more fit?
After a particular analysis, we think you'll agree the literal, write back is No, that should not be you. Why?
Because Jogging is Bad for weight loss and fitness.
While you undoubtedly should be looking for ways to lose weight and become more fit, millions of population are doing more harm than good selecting jogging as their form of exercise. Can millions of population be wrong? Well, grab a donut, read on and decide for yourself.
First A Few Definitions
Ok, let's be clear who and what we are talking about with some definitions:
Jogger - man who runs 1 hour per workout session at a pace of 5 miles per hour (12 minutes per mile). Since many joggers keep a faster pace than that. We will also address "Runners" who keep an 8 mile per hour pace (under 8 minutes per mile). These definitions are provided by the Mayo Clinic Weight Loss Website.
Weight Loss - The losing of weight per your scale or your clothes feeling more loose. Sorry, buying new, larger clothes does not qualify under this definition (be great if it would, eh?).
Fitness - There are many ways to define fitness. We have chosen one that hopefully matters to the most people: A person's broad corporal health measured by their capability to successfully perform a wide range of functional tasks.
Why Jogging Is Bad For Weight Loss And Fitness - The Evidence
Caloric Deficit
You will likely outeat the fat you burn while jogging or running
According to the Mayo Clinic, a 160 pound man who jogs for an hour will burn 584 calories. A 160 pound runner ramps up the fat burned in an hour to 986. If you weigh more you burn more calories, if you weigh less you burn less. Many population don't jog for an hour per workout, but we want joggers to have a occasion at success here so we'll pretend they all do.
In order for our jogger to lose weight as a direct supervene of this workout they will need to ensure they do not eat more fat than the 584-986 they just burned. This is what's called the "caloric deficit" and it's probably the most widely proper and proven recipe to weight loss.
How realistic is that? Not very. An hour of any rehearsal tends to create a pretty serious appetite at some point later that day (which would be the worst time to eat it by the way), let alone the feeling of "entitlement" that comes from a workout well done. So most joggers (from here send when I say joggers I am including "runners" unless noted) are going to head out for a nice meal to celebrate their efforts. A meal that will have much higher fat than what they would eat if they didn't jog.
But does it absolutely take a huge meal to make jogging or running a net loser for weight loss? The Power Bar you eat right before the run has 230 calories, that bagel with the cream cheese "schmear" you eat with your running group after the run has 400 or more calories, as does One decent sized slice of pepperoni pizza you've absolutely earned. If you decide to splurge on dessert because you jogged today, any decent one will absolutely add 500 or more calories. We won't even mention the couple extra beers or glasses of wine...oops, guess we just did!
So it's a good bet that joggers and even runners will add sufficient fat to their diets on rehearsal days to outeat what they just burned, which at best will be a breakeven, and very often will create a net caloric (as in Weight) Gain.
But we are not stopping there. What about on those days you don't jog? How many population are absolutely that disciplined to cut back on their eating since they won't be burning those added calories? More often, you hear "I'll run this off tomorrow" as they head back for seconds on the pasta. So, now the increase in fat caused by jogging on workout days leads to more fat on non workout days, added increasing weight gain.
We speak this is how Most population administrate their eating, which means most joggers are gaining weight as a supervene of their jogging efforts.
To be fair, there are a make your mind up few population who do administrate their fat more effectively than outlined above-- we have a name for those population - "The 2% club": The 2% of population who successfully speak a low calorie diet. While members of the 2% club can create a caloric deficit by jogging, it still will not be a valuable deficit, and more importantly 2% Clubbers Don'T Need To Jog To Lose Weight because they are successfully dieting!
Muscle Catabolism
You will absolutely lose muscle while jogging, especially since jogging does not involve your upper body in any meaningful way.
A "catabolic state" refers to the state in which your body is burning protein for its nutritional needs. A catabolic state is one you'd like to avoid as it means you are burning muscle to create vigor for your rehearsal efforts. Yet joggers and runners are putting their bodies in this state every time they work out.
When you jog you are using your leg muscles which gives them a surmise to grow stronger. That's good, but to jog for an hour your body needs to find energy, and low intensity activities like jogging for an hour will need to access vigor from all possible sources which comprise fat and muscle.
Here's a simple question: What does jogging do to advantage your upper body? simple answer: Nothing. So along with the fat you want to burn, your body is burning muscle as part of it's vigor to let you do your jogging workouts. And, where is it most likely to "catabolize" this muscle? From your upper body where it's not being used and therefore not needed.
And while jogging can give you stronger legs, a weak upper body is harmful to fitness as defined at the start of this essay. This is one example of how jogging harms your fitness. There's more to come.
Most joggers and runners become aware of this and start doing upper body resistance training such as weight lifting to prevent muscle catabolism. That's a absolutely good idea, but that's not jogging for fitness is it? No, that's having to do More rehearsal to offset the negative effects of jogging!
Plus, studies indicate that every pound of muscle on your body takes 3 to 10 times more fat to sustain than fat, so allowing any muscle catabolism means you are absolutely slowing your metabolism throughout the day. Slower metabolism does not sound like a good thing for either weight loss or fitness does it?
Again, the devil's advocate will want to argue that joggers can minmize muscle catabolism without supplemental rehearsal by using Target Heart Rate Training. Basically, this involves exercising at a rate below your "target" heart rate to encourage more fat burning. So now we are jogging slower which means we are burning fewer fat which harms our caloric deficit. This makes weight loss even more difficult. Now we're confused. What's the most effective way to jog again? Do we jog faster and burn more fat or jog slower and save more muscle?
Adaptive Response
Your body will adapt to the challenge of jogging fairly quickly, thus manufacture it progressively harder to lose weight or become more fit. Once your body adapts to jogging you enter a "death spiral" of needing to run added or faster or both to see any added improvement.
Adaptive response is just a fancy way of saying that your body will do it's best to adjust to whatever level of rehearsal you are trying to do. It will "adapt". This is why it's a lot easier to faultless the 1 hour jog after you have done it 10 times than it is the first time you try it.
But when it comes to weight loss, adaptive response is exactly what you don't want. It means your body has reached a state where jogging is no longer a challenge, and because you are now capable of handling the task at hand, there is no surmise to drop any added fat or add any more muscle. In addition, your metabolism has a similar adapative response. You will be doing the same exercise, but whatever metabolic benefits you were getting will continue to decrease the great you get at it. You might think of this situation as a "plateau".
As adaptive response makes your runs less and less effective from a fitness, metabolic and weight loss standpoint, joggers are left with 2 choices: run faster or run farther to give your body a new challenge that it needs to enhance upon in order to adapt. Running faster or farther is not necessarily a bad thing, but it dramatically increases your chances of injury and also starts to take an excessive whole of time to perform an effective workout. Plus it's Hard. A much harder jog (or run) that lasts a lot longer increases your chances of giving up on your jogging program. And if you do give up jogging because it becomes too much work to see any results, you are at risk of valuable weight gain without an even more restrictive diet.
Bottom line, your adaptive response to jogging has a distinct aspect in that it's good for your capability to jog (not necessarily for your broad fitness--see Practical Applications), but it's Bad for your weight loss efforts, and it creates a never ending "death spiral" of harder, longer jogs or harder, faster runs that most population will have trouble staying with due to injury or lack of motivation.
Injuries And Other health Issues
Jogging's repetitive appeal over long periods of time makes joint injuries very likely. Other injury and health concerns come from the adaptive response death spiral mentioned above, running in traffic and in inclement weather.
Pavement is hard and unforgiving. Your legs pounding against it for thousands of steps per jogging session can cause serious short term and long term injuries to your joints and muscles.
Sure, there are good running shoes that can help prevent injuries, but sooner or later you're bound to injure a knee or ankle or even worse, a hip while jogging.
There's also the issue of running on the roads with automobile traffic which has been known to cause serious injury or even death. That cannot be considered a plus for joggers.
And, the sheer distance of jogging, a repetitive appeal for 1 full hour, increases the occasion of a range of injuries like shin splints or a range of foot problems versus shorter forms of rehearsal due to muscle fatigue.
There's more. Observation must be given to the health and protection risk of running in inclement weather. Jogging in ultimate heat or cold, rain, snow or worst of all icy conditions greatly increases the risk of injury or an illness that makes you miss workouts for a short period of time or perhaps something worse.
Of course the treadmill offers a viable explication to many of these issues, but not all of them. And many joggers insist on jogging outdoors throughout the year. When they do, the risk of injuries and other health linked issues is very real and should be considered in an evaluation of the benefits of jogging.
Practical Applications
Jogging has few practical applications. Jogging is not a good form of training for most other activities -- except for more jogging. Plus, the loss of upper body muscle and lower body joint problems that often supervene from jogging can absolutely decrease your broad fitness level.
Remember our definition of fitness: A person's broad corporal health measured by their capability to successfully perform a wide range of functional tasks.
We would have to concede jogging could enhance your abilities at the following activities:
1) More Jogging
2) Basketball - well not absolutely the sprinting up and down the court to be competitive, but you can jog down to set up a half court play with the best of them.
3) Football - Jogging from the huddle to the line of scrimmage.
4) Baseball - Jogging to the dugout with a beer in your hand at your weekly softball league.
Umm, that's all we can think of. The rest of the activities in the above sports and many others like skiing, tennis and golf wish strength (both muscle and joint), the capability to use your body at full speed, as well as hand eye coordination, none of which are helped by jogging.
The fact that jogging has no practical applications as cross training for any other sport makes it a lot of time spent for very little benefit, except of course for #1 above--more jogging. This is especially true when you collate jogging to other rehearsal alternatives like strength training, and interval training. You can spend a lot less time exercising and become more effective at performing all sorts of other sports and activities. This in turn offers you more opportunities to have fun and enhance your fitness. Does developing your jogging skills help you with any other activities or tasks you like to do?
The Verdict?
Based upon the amazing evidence outlined above, the verdict is Jogging is a Bad rehearsal for weight loss and fitness. Running for an hour at a faster pace does offer distinct advantages over jogging but still ends up a net negative for weight loss and fitness when all the factors are considered.
Sunday Driving
So, the next time you head out for weekend donuts you can smile at thin or fit looking joggers, because now you know they didn't get that way by only jogging. And when you get home, grab a maple custard (my favorite!) and spend 30 minutes studying weight loss and fitness plans that work on enhancing your body's metabolism to solve the caloric deficit qoute because there are much great ways than exercising endlessly and cutting calories. Also, a good fitness plan should get ready you for a wide range of tasks and activities.
If you study hard and plan correctly, your rehearsal program should only take half the time the joggers spend but will take you much added down the road to weight loss and fitness.
We hope you do your homework and find the plan that's right for you because being happy with your weight and fitness is a great feeling that everybody should enjoy.
0 comments:
Post a Comment