Wogging is a combination of walking and jogging that burns more calories and gives the heart a better workout than walking alone. It’s recommended to start with walking for 30 minutes five days a week before adding wogging. Start with short intervals of jogging and gradually increase the time spent jogging. It’s important to find a balance between walking and jogging and not overdo it. Rest days and other activities like swimming or weight training can supplement wogging workouts.
Wogging is an exercise trend that started in 2008. A combination of walking and jogging, Wogging is the perfect next step for walkers who want to start jogging, but don’t yet have the stamina to run at a steady pace.
You burn more calories and give your heart more of a workout by waggling than walking alone. This is because the extra jog is like a brisk walk, but with more rolling motion from heel to toe. Avoid keeping your arms clenched or your fists closed. Instead, keep your arms loose at lower waist level. Your head should be up with your eyes looking forward.
It is generally recommended that walkers be at a level where they can walk for 30 minutes about five days a week before getting moving. It’s a good idea to ask your doctor if he or she recommends adding wiggle to your walking workouts. Running shoes should be worn when moving as they absorb shock on the body.
You can start walking by walking for four or five minutes and then jogging for two or three minutes. You would repeat these walking and jogging blocks of time until you got to about 30 minutes to complete your workout. Stick to your scheduled minutes for about a week, and you’ll most likely be ready to increase your minutes spent jogging instead of walking.
For example, walking for 2 1/2 to three minutes and then jogging for five to six minutes may be a reasonable goal for the second or third week for some people. Others may not be ready for it until the fourth or even fifth week. The idea of wiggling is to have a challenging balance between walking and jogging, but not to overdo it. By the fifth or sixth week of wiggling, you may be ready for a schedule of 2 minutes of walking and 8 to 10 minutes of jogging.
Often you can move for about 30 minutes three days a week to start, and then maybe adding a fourth day might be a good idea. Depending on a person’s fitness level and goals, the remaining days of the week can be spent at rest or in other activities to supplement wiggle workouts like swimming or biking. Weight training is another option.
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