Walking on the spot is one of the most affordable and popular physical exercises that has practically no contraindications. Its main advantage is the zero risk of injury and the simplest execution technique. Any beginner can master the exercise, without the help of a coach or even Google. You can walk everywhere: at home, on the street, and in the office, right during the break. Thus, anyone can lead an active lifestyle, even those who have absolutely no time for the gym or morning exercises.
How many calories are burned
Let's answer the main question that interests all women who try to walk on the spot for weight loss - how many calories are burned?
On average, you will spend 250-500 kcal per hour of training. The exact amount depends on the intensity of your walking - the faster you move, the more energy you expend. The recommended pace for beginners is 70 steps per minute. Continuing athletes should move at 90-100 steps per minute. For experienced ones, we recommend making 130-150 steps in time, that is, practically, running in place.
So, we found out how many calories are burned when walking on the spot, but what if you want to increase your consumption? Is it possible to somehow raise the load?
Exercise variations
- Try to pick up 3-5 kg dumbbells each. You can safely add another 150 kcal to the consumption;
- Place a small bench and simulate climbing and descending stairs. Plus 300 kcal. Well, or you can always go out into the staircase and run up the stairs;
- You can walk in place according to the interval principle - alternating a high pace with a slow one. In this case, the energy consumption of the exercise increases by 200 kcal;
- Do high knee raises. Plus 200 kcal.
How to do it right
Walking on the spot is an exercise for the home; it does not require any specific skills, equipment, or special clothing. Just buy comfortable sneakers and choose a shape that suits you.
Before starting the exercise, knead your joints and muscles, do a short exercise. The last meal should be no closer than 2 hours ago. The average time for one workout is 40 minutes.
- Stand straight, put your feet shoulder-width apart, bend your arms at the elbows, look ahead;
- Pull your shoulders back slightly, chest open;
- Lift one knee up at a time until the thigh is parallel with the floor. The opposite elbow goes forward, the other, respectively, back;
- Put your foot on the floor on two, raise the second knee, change the position of the elbows;
- Continue with the pattern. The foot is first placed on the toe, then gently rolled onto the heel;
- The body remains straight throughout the entire walk.
If you're trying to do a high hip lift, aim to touch your knee to your chest. At the same time, keep your back straight, that is, do not bend your body to the knee.
Many people ask why walking in place with raising the knee is useful - we will answer: this way you increase the load and additionally use the abdominal muscles.
Breathe evenly, measuredly, rhythmically. The recommended pace is to inhale and exhale on the same leg.
So, we have analyzed the description of the exercise walking in place for the house, but in order to better understand its physics, let's list what muscles it uses.
What muscles are swinging?
Which muscles work while walking in place:
- Hip biceps;
- Quadriceps;
- Calf muscles;
- Big gluteus;
- Abdominal muscles;
- Musculature of the back, shoulder body, arms.
Walking for weight loss
Everyone is interested in whether walking on the spot is suitable for losing weight; reviews on the network are very ambiguous. We will answer you immediately and very honestly. Walking in place alone is unlikely to make your figure perfect in a short time. However, it will allow you to tone your muscles, prepare them for a higher load, help you find the strength to go to the park on the treadmill or finally go to the gym.
To lose weight, you need to burn more calories than you consume. Accordingly, it is important to monitor your diet and lead a healthy lifestyle. Try to overcome at least 10,000 steps per day, and to control the counting, install any fitness app on your smartphone.
Walking on the spot at home will not allow you to lose weight quickly, but with due diligence and diligence, it will definitely make you look better. The end result depends on the initial parameters, as well as on the time you will spend on classes.
Try to devote every free minute to exercise. For example, watching a TV show in the evening can be combined with training.
Who is it for?
The on-site walking exercise is perfect for beginner athletes who have no experience at all in the sports field. The load is considered sparing (approximately, like the Scandinavian walking), therefore, it is not prohibited during pregnancy, as well as in old age. Walking on the spot is practiced by athletes recovering from injuries who are prohibited from other types of loads. This exercise is recommended for obese people, for whom running and other types of walking are prohibited for medical reasons.
Benefit and harm
It's time to find out if walking on the spot is useful and what are its main advantages!
- Exercise affects 80% of the muscles in the human body. Let only the buttocks and legs receive the main load, but the whole body is in tone!
- Due to active movements, blood circulation and oxygen supply to each cell of the body are improved. Vital redox processes are triggered, metabolism improves;
- The cardiovascular and respiratory systems are strengthened;
- The process of fat burning starts, slags and toxins are removed;
- The athlete's endurance threshold is increased;
- The mood rises and the stress goes away.
It is unlikely that anyone will succeed in doing harm by walking on the spot. Unless, you will begin to exercise, being in such a state where, for medical reasons, you are only able to lie down. Be careful with injuries, injuries to the joints of the legs or spine, and never exercise if you feel unwell. This also applies to the elderly, and pregnant women, and ordinary young athletes who, for example, have a fever or an upset stomach.
So, we have studied the benefits and harms of walking on the spot, at the end of the publication, we will give an approximate training program that is suitable for both beginners and advanced athletes.
Training program
For beginners, we recommend training 5-7 times a week for 40 minutes at an average pace. As soon as you feel that this load no longer forces you to work for wear, move on to intense classes:
- Walk at 80 steps per minute for the first 10 minutes of your workout;
- Then - 5 minutes do steps with a high knee lift;
- For the next 10 minutes, continue walking at 100-120 steps per minute;
- Again 5 minutes with a high knee lift;
- 10 minutes at a speed of 70-80 steps per minute.
If you are interested in what walking on the spot with an interval gives, we will answer, first of all - increasing the load. You will burn more calories, make your muscles work harder. Accordingly, you will achieve a better result in a shorter time frame.
For athletes who find such a load insufficient, we recommend putting on a backpack with a weight on their backs or picking up dumbbells. Or, alternate walking with jogging in place. The scheme has proven itself, where the usual steps are alternated with half-squats or approaching an elevation.
Friends, walking in place is a cool exercise that can tone up the muscle frame. It does not require a visit to the gym, and a person learns the movements themselves at the age of one. This is the easiest and most convenient way to get yourself moving, even in extreme busy situations!
