Running on the spot is an excellent exercise that can effectively strengthen and heal the body, provided that it is performed correctly. This exercise is especially popular because it is easy to do at home, without a trainer or special machine. At the same time, in terms of efficiency, home workout is practically in no way inferior to a full-fledged street run.
It is believed that running on the spot is a gentle form of physical activity, so it is only useful for people who have health problems. In fact, this is not so - if you perform the exercise correctly and fully, the benefits will be identical to jogging over rough terrain. You should also know that comparing these two types of activities is not entirely correct, since they involve different muscle groups.
During a home run, the following processes are triggered in the body:
- Blood flow increases;
- Hardening and strengthening of muscles is formed;
- The work of the cardiovascular system is stimulated;
- The blood is saturated with oxygen;
A person experiences a surge of strength and energy, experiences a feeling of cheerfulness. Running in the morning is especially helpful - it's a great way to cheer yourself up before work and more.
Jogging at home for weight loss: truth or fiction?
Many women are interested in whether running on the spot at home helps to lose weight - reviews, by the way, are very contradictory. We propose to consider this topic in detail and find out whether it is worth starting home workouts in order to get rid of extra pounds.
To begin with, we emphasize that this exercise is still running. That is, this is a type of physical activity, the implementation of which leads to energy costs. The body heats up, metabolic processes are accelerated, the pressure rises - as a result, energy is spent, which is released through the breakdown of fats and carbohydrates. In simple terms - no matter how you force your body to waste energy - running on the spot, doing the cleaning, having sex, or simply going upstairs, you expend calories, which means you lose weight.
For women jogging at home for weight loss, the execution technique should be ideal, because otherwise there will be no sense in exercising. And in general, instead of being beneficial, running for women will turn into sheer torment and problems.
Correct execution technique
- Never start a workout without warming up your muscles. Do a little warm-up, light stretching;
- During training, keep your back straight, pull your stomach in, bend your arms at the elbows at a level just below the chest;
- Relax your shoulders;
- During the lesson, follow the correct breathing: inhale the air through your nose, exhale through your mouth;
- The height of the knee is controlled individually - it is important that maximum kickback and good shin work are carried out. The higher you lift your legs, the more energy you will expend - ideal when the thigh is parallel to the floor during the lift.
- Land your feet on your toes.
Is jogging good for weight loss?
As we have already confirmed above, this exercise really helps to lose weight, but there are many nuances, ignorance of which often leads to zero result.
If you are interested in whether running on the spot is useful for losing weight, we will answer - yes, but only if the technique is correct and there are no contraindications.
Now let's talk about the important subtleties with which the process of losing weight will go much faster.
You should understand that weight loss is only one third dependent on physical activity. Nutrition, emotional background and the absence of health problems are also important.
- It should be borne in mind that each type of load has its own calorie consumption. Running in place for an hour (with three short breaks) will consume about 400 kcal. If you run uphill for the same amount of time - give already 700 kcal. Therefore, we recommend that you take care of the answer to the question in advance: "How much do you need to run to lose weight?"
- Ask if running on the spot helps you lose weight at home, in the hope of a definitive yes, without additional variables? Alas, for weight loss it is important to remember about a balanced and low-calorie diet. For example, if, after running on the spot, please yourself, a smart one, with a piece of good pizza, you will instantly return the calories spent and get another 200 kcal from above.
- You cannot starve yourself either, because in order to have strength for training, you must first get a source of energy, that is, eat. Eat healthy and healthy foods and explore popular sports diets.
- Is jogging on the spot effective for losing weight if a woman eats right, exercises regularly and monitors the technique? Of course, yes, in this case you will notice the effect within a month - the muscles will tighten, endurance will increase, and the weight will begin to decrease.
Also, you should remember that this exercise only trains certain muscle groups:
- Quadriceps;
- Hip biceps;
- Gluteal and gastrocnemius muscles;
- Back muscles and arms, diaphragm.
To have a beautiful and slim figure, you must pay attention to other muscles as well. To make sure you are doing the exercise correctly, be sure to consult a professional trainer or watch a video of how to do the jog on the spot.
What does running on the spot give?
Let's take a look at the benefits of running in place for the body, based on its evidence-based benefits and probable harm.
Benefits of exercise
- Exercise running in place on toes perfectly trains the heart and blood vessels;
- Due to perspiration, slags and toxins are removed;
- During classes, the mood rises, the energy tone improves;
- The work of the kidneys is facilitated, because a significant amount of fluid is released through sweat;
- There is no load on the spine;
- Active breakdown of fats occurs.
If we touch on the question of why running on the spot is useful, in addition to medical benefits, we will call the absence of material costs for a uniform or a gym membership, independence from weather conditions, no risk of running into hooligans in the park.
We examined the features of running on the spot, the effectiveness of the exercise, the technique of its execution, and now we will touch on the topic of its possible harm. Are there any contraindications for such activities, can they cause damage to health, and to which group of people are they categorically contraindicated?
Disadvantages
- Jogging in place has less benefit for weight loss than a classic jogging or its interval counterpart due to a weaker load on the muscles, because during the lesson there is no horizontal movement;
- This type of activity quickly gets boring, because it is monotonous and boring;
- Due to jogging indoors, the blood is less saturated with oxygen;
- The load on the calf muscles and ankle joint increases. If you do not train the leg muscles at all, you can get them hypertrophy.
To remedy the disadvantages, we recommend running in a well-ventilated area or on a balcony. Alternate exercises: with raising the knees upward to overlap the shins back. Play nice music or an interesting TV show to make it more fun to study.
Please note, contraindications are any exacerbation of chronic diseases, varicose veins, pregnancy, diseases of the musculoskeletal system or heart, kidneys. We recommend that you replace running in place with not too intense walking.
Reviews
Running in place with high knees and thighs is considered by people to be one of the most effective exercises for improving the appearance of the legs and buttocks. With it, the most powerful consumption of the body's physical forces occurs, which means that the training is better, the process of losing weight is faster.
The main disadvantage of the exercise is its monotony, because in order to see the result at least after a month, you will need to run 20 minutes a day every day, in the same environment.
Sports trainers recommend that you engage in this type of activity in combination with other exercises - so the result will be much more pronounced. Yes, you really don't need a jogger to run on site, but without great mood, strong motivation, and unwavering determination, you won't be able to get anywhere with TRP tests. Sport should be a part of your life - start small and you
