The desire to lose weight occurs in almost every second person. However, not everyone has the opportunity and time to exercise in gyms or run outside. Running in one place at home is effective for losing weight and strengthening muscles.
Is jogging at home effective for weight loss?
Many are skeptical about this type of exercise like running at home in one place for weight loss. However, using such a workout can help you lose weight and strengthen your muscles throughout your body.
Also, running at home is a good cardio load to improve the work of all internal organs. Very often, home running is combined with other physical exercises, which in a short time allow you to achieve visible results in weight loss.
Pros and cons of running in place
Using a home workout can achieve the following benefits:
- improves heart function;
- stimulates the accelerated movement of blood flow through the vessels;
- increased metabolism, which as a result leads to the burning of body fat;
- increasing skin elasticity, including getting rid of cellulite;
- improved sweating, which allows you to remove toxins and toxins;
- decreased appetite;
- burning calories;
- reducing the stressful state of a person.
It is also necessary to highlight the comfort of the training. To achieve the result, there is no need to visit special institutions. Classes can be held at any time of the day; this does not require a lot of space.
Disadvantages of running at home:
- unlike other methods, such jogging slowly activates the burning of calories, it is necessary to observe regular training to reduce weight;
- muscles work at the same pace, which reduces the effectiveness of training;
- jogging at home is not suitable for people with skeletal disease.
Also, the disadvantages of classes must be attributed to the monotony of procedures, therefore, to achieve the necessary results, you should have a strong incentive and desire.
What muscles work?
All muscles are involved in the training process. However, the emphasis comes on the lower body. To train all muscle groups, you need to alternate running techniques.
How long does it take to run?
In order for a visible result from training to appear, it is necessary to observe the regularity of training. It is recommended to practice for at least 20-30 minutes per day, gradually increasing the duration of the session. 5-6 days are given to training per week.
To achieve quick results, it is permissible to train twice a day, combining with other types of physical activity.
How many calories does running on the spot burn?
The amount of calories lost in one workout largely depends on the runner's weight, the more the weight, the higher the calorie burn rate.
On average, in 40 minutes of running on the spot, a person weighing 60 kg will be able to lose 450 calories. With additional exercise, the figure rises to 600 calories per workout.
Running technique in place
During training, you can alternate running techniques and connect additional muscle groups. A proper exercise should start with a warm-up that prepares the muscles for the load and reduces the risk of joint pain.
Running with high knees
This training method increases the efficiency of the session and speeds up the process of losing weight. During training, the load on the knee joints and ligaments increases sharply. This type of workout should be started after the warm-up.
To lose weight, you must observe the following features of the classes:
- arms move parallel to the legs;
- while running, only the arch of the foot touches the floor;
- running at an intense pace;
- knees rise as high as possible;
- during exercise, the abdominal muscles should be tense, this will reduce the risk of back injury.
It is also very important to breathe correctly during training. Breathing should be even with full chest.
Shin Sweep
To carry out this method of running, you should tilt your torso slightly forward and run, trying to reach the buttocks with your heels. With this type of exercise, the buttocks and legs are effectively swayed. Running can be smooth and intense.
For a quick result, it is necessary to alternate the intensity of movements, start at a slow pace and gradually increase the load. Hands during exercise should be bent and pressed to the body
Contraindications
Home jogging for weight loss can have a large number of contraindications, which include:
- for people suffering from respiratory diseases, it is not recommended to engage in this sport;
- heart disease;
- damage to the skeletal system. Sports are conducted for this category of people only under the supervision of specialists;
- knee injuries;
- in the first and last weeks of pregnancy. Intense exertion can lead to premature birth;
- for people who are obese, there are contraindications to this sport. Since joint damage may occur.
Also, classes are not performed for diseases of internal organs and chronic types of diseases.
Reviews of losing weight
In the networks, I have repeatedly come across reviews that running on the spot is ineffective and contributes to weight loss. I have conflicting experiences. With the help of running at home, I lost 5 kg in 30 days. Now I do this lesson regularly.
I train twice a day, in front of the TV, for 30-40 minutes. Training does not take much time and there is no need to spend money on the purchase of simulators that litter the apartment.
Olga
After giving birth, I recovered, there is no time to visit gyms. I study at home. The result is noticeable, the basic rule is to observe the regularity of training. Gradually I got involved, now half an hour of running is a mandatory procedure in the morning and evening.
Alexandra
I have a weight of more than 90 kg, running in gyms is uncomfortable for me, I prefer to work out indoors without strangers. In the first two weeks, it was very difficult to force myself to start training, urgent matters always appeared. However, now they can practice up to 30 minutes several times a day. The weight has not yet decreased, but a feeling of vitality and additional endurance appeared.
Igor
I am 40 years old, over time the muscles began to weaken and overweight appeared. I have been doing jogging and stretching exercises for two months at home. Before the start of training, the scales showed 60 kg, now 54. I am satisfied with the result, the weight is gradually leaving without harm to health. The skin is tightened and looks much younger.
Alyona
Any kind of physical activity, if performed regularly, leads to weight loss. Running on the spot is not as effective as traversing terrain, however, when done systematically, it can reduce excess weight. I do this kind of training in the winter, when there is no opportunity to run in the fresh air. The only drawback of this type of training is the reduced desire to train.
Maxim
Sports can be carried out in absolutely any conditions. Running can be done as a workout for extra stamina or for weight loss. In order for the lesson not to cause discomfort, it is necessary to choose the right clothes and shoes. Running in one spot is done with athletic shoes to reduce the risk of foot injury.
