≡ May 22, 2021 Category: Cardio
One of the most effective ways to improve your health is running in place. During this exercise, muscles are strengthened, blood flow is normalized, the body is hardened and heart function is stabilized. In addition, this is an excellent alternative to grueling activities and stress, especially if the body cannot tolerate them due to the presence of certain diseases.
Running in place: general information
In order not to create demagoguery, disputes, debates, let’s say right away: any running, no matter what type it is, brings exceptional benefits to the body. Many people think that running in place is an exercise only for those who have health problems. No! This type of physical activity proves its effectiveness and consistency.
Actually, this form of running works exactly the same as running on rough terrain or on asphalt in a park. The body is saturated with oxygen, warms up, and thereby forces all capillaries to work. Then this same oxygen is distributed throughout the body, and your body is forced to work at increased pressure, which means that additional energy is required. What is our source of additional energy? That's right - fats and carbohydrates .
This is interesting
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If you don’t know how to run properly to lose belly fat, our article will be useful to you
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Cellulite and running: how to run to get rid of cellulite on your legs?
We have analyzed the minimum medical program, such running is really useful and really helps people lose weight, but there are also a number of undeniable advantages.
Time for a home run
On strength training days, you can run in place for weight loss at home for 20-30 minutes.
This can replace morning exercises. On other days, you can use interval running in place. How many calories you burn depends on how you act. First, do a warm-up (regular walking), then alternate 2 minutes of fast running, 1 minute of jumping, and 2 minutes of recovery slow running in place. The latter can be replaced with a hula hoop or working on a health disk. Effective weight loss will be active provided that you devote about 200 minutes a week to cardio training.
The benefits of running in place
- The excretory system is activated. All waste, excess salts, toxins - all this is perfectly removed from the body.
- Low load on the body. Unlike regular running (not jogging, but at an average pace), with this type of running the load on the body is reduced, which allows a person to lose excess weight by doing simpler work.
- Excellent cardiovascular workout.
From a medical point of view, the benefits of running in place are significant, it tones the body, removes excess from it, and besides, at home, running in place, you land on your toes, and this significantly softens the blows to the spine and knee joints.
Well, more so, let’s say, the practical benefits are undoubtedly enormous. You don’t have to buy expensive running shoes, since you don’t need special cushioning (but remember that you can’t run in place in slippers; use everyday sneakers). You don’t need to set aside a special time, get up earlier, go to the park or stadium, you can definitely find 20-40 minutes a day to work out at home.
And unlike standard running, jogging in place can and should be done every day. Whatever one may say, a standard run is sometimes disrupted due to various factors: there is not enough time, there is a terrible downpour or snowstorm outside, shoes have become unusable, clothes are torn, etc. Running in place can be constant and regular.
It is important!
(Information for those with health problems). It is also very helpful to get to know your doctor, because running in place can be different, and different techniques will help strengthen a specific part of your body. So, for example, they run with their head tilted back, while their arms are also laid back - this strengthens the back and neck.
Contraindications
Home jogging for weight loss can have a large number of contraindications, which include:
- It is not recommended for people suffering from respiratory diseases to engage in this sport;
- heart disease;
- damage to the skeletal system. Sports activities are carried out for this category of people only under the supervision of specialists;
- knee injuries;
- in the first and last weeks of pregnancy. Intense stress can lead to premature birth;
- For people who are obese, there are contraindications to this sport. Because joint damage may occur.
Also, classes are not performed for diseases of internal organs and chronic types of diseases.
What's the harm in running in place?
To call this point “harm” would not be entirely correct, because it is still the same running. What is the harm from running? Yes, none. The athlete himself can cause harm through his ill-considered actions and mistakes when performing the exercise.
One of these mistakes, as we discussed earlier, is the wrong shoes. Many people think that shoes are not needed at all or that slippers are the pinnacle of professional equipment for home running on the spot. No, you need to run in sneakers , because there have been cases when running barefoot or in uncomfortable shoes resulted in injuries. It is advisable to run in running shoes, but you can also use classic ones.
Video. Rules and techniques for running in place
Exercise: running in place
Running in place. Ways to increase the load
Running in place
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Exercise: running in place
How to properly run in place. Recommendations from Sergei Agapkin
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Running in place. Ways to increase the load
A little thought on how to get the maximum load out of a simple exercise.
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Running in place
Various techniques for running in place
Another “harm” for an athlete is that he selects the levels incorrectly. There are a lot of beginners who, without really learning how to run, immediately start sprinting. And there are such enthusiasts in running in place. For example, unprepared people immediately start running in place, raising their knees high, while they ignore the warm-up, a little stretching, and immediately take on the difficult ones.
Elderly people and those who have health problems need to start small. Professional doctors advise pensioners to start this kind of jogging from 1 minute a day .
Well, what about the practical part? Yes, there is a really serious problem here. Firstly: this running is incredibly tiring, it is monotonous, there is no change in the landscape, you run and look at the wall. Secondly: calorie expenditure is much less, there is no horizontal component, hence there is no extra load. Thirdly: the ankle is loaded, with standard running everything is distributed evenly, but here there is a strong load on the calves, and this puts off many ladies who are afraid to pump up their legs too much.
Finally: no fresh air. However, this problem can be solved by running on the balcony or with the windows open (but this can lead to a cold).
How to run correctly
To get rid of the “orange peel” and tighten your figure, you need to know which technique to use.
To speed up your metabolism and lose excess weight, you need to choose the following program:
- select mode with a speed of 9 km per hour. If desired and with appropriate physical training, the speed can be increased;
- set the tilt angle to 5 degrees;
- Run at the same pace for at least an hour.
Important! When jogging, fat begins to burn no earlier than 50 minutes into training. If the duration of classes is less than this time, they will be practically of no use.
How many calories are burned
In the fight against cellulite and excess fat, many experts advise using running, since it is quite energy-consuming. On average, from 400 to 550 kcal are burned in 60 minutes.
FAQ: How to make running in place perfect?
I'm afraid to pump up my calves, how can I avoid this?
- Don’t worry, it’s very difficult to pump them up, and even professional athletes who do special exercises sometimes fail to do this. These muscles are very difficult to build.
Is it possible to increase the load by adding other exercises?
— Yes, running in one place for many will seem very simple and tiresome in terms of monotony. In addition, it does not provide the powerful load that is needed to lose weight as quickly as possible. We do a symbiosis of exercises (or sets). One example could be: 10 minutes of running in place – abdominal crunches – push-ups – abdominal stand – running again (you can do any exercises to expend energy). Be sure to buy a jump rope - it is a powerful fat-burning tool.
How to improve your running performance?
— If you plan to run in the future, and running in place is just the beginning for you, then why not. When you run with your knees high, you work your lower abs and quadriceps. If you run while pushing your shins, your leg biceps will become stronger. In general, all the improvements are only beneficial; soon you will master running perfectly, without even leaving the house.
Running gets boring quickly, very boring.
- Yes, running in place has such a property. We can only recommend a few options: motivating music, your favorite TV show, doing additional exercises.
I have health problems, where should I start?
If you are not capable of such an exercise, and the question arises: “what can replace running?”, the answer is obvious - walking . Walking is very useful, walking around the house is much easier and more enjoyable than running in one position, start with walking and gradually start running.
Treadmill: yes or no?
- Definitely yes! Its very presence implies that you have a personal robot trainer, because a modern treadmill displays everything: heart rate, number of calories burned, distance, pace - all this is remembered, all these readings can be improved day by day. This is a very useful projectile. In addition, you can change the angle of the track, which will simulate cross-country running. Is it possible to do without a track? Of course, you can, but if you have money and you want to achieve faster results, then you can safely buy this simulator.
How much to train
Why weight stays the same when losing weight: what to do
When running intervals, including running on the spot, fat is burned more efficiently. A fast pace is perceived by the body as a signal to break down glycogen. Heavy loads contribute to the consumption of carbohydrates and fats begin to break down. By inertia, the body maintains the same level of metabolism during periods of light load, allowing it to regain strength for the next push. That is, approximately 20 minutes of interval running 3 times a day will actively burn calories.
On a note. To achieve the best results, running must be combined with a properly balanced diet and a good night's sleep. If you follow all the rules, you can lose weight by 3 kg per month, in addition, you will be provided with a toned figure and strong muscles. Since the weight loss is not drastic, sagging skin will be avoided.
There is an exit!
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That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!
A story about how a shy man wanted to lose weight at home
Once upon a time there was a very shy citizen. And he wanted to lose excess weight by running. Friends told him: go to the gym, they will teach you there! But the shy citizen thought: “How will I go? Any coach will laugh at me!”
Colleagues suggested to him: run in the morning, it’s also useful! But he thought: “Now I’ll run out, and passers-by will point their fingers at me! And the weather is deteriorating, autumn is just around the corner..."
But one day the shy citizen realized: he had to study right in his room! No one sees, no one laughs! If I lose at least ten kilograms, then I’ll go both to the gym and to the street.
