It so happened that many professionals consider running on the spot at home as a frivolous occupation. They say that a person gets tired quickly, knees can suffer during the run, it is difficult to develop intense movements.
However, at present, for many categories of people who do not have the opportunity to go to the gym (for example, young mothers, students, busy people, as well as those who are obese and embarrassed to run in a park or gym), this type of exercise can very effectively help in getting rid of extra pounds.
Also, jogging in place - which is a good cardio exercise - can be successfully combined at home with almost any exercise program for weight loss. In this article, we will tell you how you can achieve this.
Is jogging good for weight loss?
Benefit
With regular exercise, you:
- can achieve significant weight loss.
- The leg muscles will be strengthened and prepared for serious stress: running in a stadium or a marathon.
- The body, no doubt, will be more resilient, you will find your athletic form.
- The cardio system will be strengthened, and it will also be an excellent prevention of cardiovascular diseases.
- When you run on the spot, you work out a lot of muscles. You will feel good and cheerful.
- If a runner has serious problems with being overweight (obesity) in place, then he can lose weight without any problems, provided that he regularly exercises several kilograms a month.
In addition, regular jogging at home will not only help you lose weight, but also:
- Relieve stress, cheer up.
- They will help to activate brain activity by improving blood circulation.
- Speed up metabolism.
- Help reduce appetite.
- They will help to tone the muscles of the core, buttocks and legs, as well as improve posture.
Contraindications
Before starting workouts, including home workouts, you need to consult with your doctor and listen to his recommendations.
So, jogging, including at home, is not recommended for people to do:
- suffering from asthma and other diseases of the respiratory system
- suffering from diseases of the heart and blood vessels.
- those who have severe curvature of the spine.
- people who have previously received injuries of the knees, hip joint, ankles,
- during pregnancy, if the observing gynecologist is categorically against aerobic exercise and jumping.
- Those with a body mass index (BMI) of more than 35 In this case, there is a risk for joints. It is better to prefer less intense loads, for example, walking, swimming.
- people suffering from varicose veins. (jogging in special compression clothing is possible).
- in case of hypertensive crisis.
Running in place to lose weight can be done by protecting your chest, spine and feet. So, it is not recommended to run barefoot, in soft slippers. The best purchase will be professional running shoes.
These shoes will help protect your musculoskeletal system from the intense stress associated with running. It will also help prevent possible sprains and injuries.
Running technique in place
It is best to practice on a thick rubber mat. You will need a place at home with an area of at least one meter by one meter; there should preferably be a smooth wall nearby, which may be required for support.
Running is simple, no jumps
- During this run, place your foot on your toes from the heel and try to alternate your legs as quickly as possible.
- Try not to bring your knees above parallel with the floor.
- Pull your stomach up, keep your back straight.
- The arms should be pressed to the body and bent at the elbows. Or move, as is done in normal running conditions.
Running is simple, with bounces
- Only the arch of the foot touches the floor. Having touched the floor - instantly jump up and change legs.
- It is not necessary to unbend your legs forcibly. The knees should be slightly bent.
- it is necessary to strain the press. This is to prevent stress on the lower back.
Also, in terms of replacing running on the spot, you can try shuttle running (at home, this is moving in a small space, from one wall to another wall). Even with two or three steps, the load will be significant, and calories will be burned due to regular turns. here
Treadmill
You can run at home on the rug while watching your favorite TV show at the same time. But, of course, it is best to buy a treadmill for such workouts, equipped with various programs for organizing successful workouts.
It is best to put this path:
- on the balcony,
- on the veranda, if you live in a private house,
- or in any spacious room with opening windows.
If you can't afford to buy a treadmill, or you have nowhere to put it, you can go to your gym.
Hold on to the handrails when running on the treadmill. You can turn on your favorite music to get the maximum of positive emotions.
Treadmill benefits
1. On the installed digital display, you can see all the achievements and results of training:
- movement speed,
- distance traveled,
- heart rate,
- calories burned.
2. With the help of a treadmill, you can select an individual load: race walking, brisk running, uphill running, and so on. In addition, during the training process, you can adjust the speed of movement.
3. the selection of treadmills is now huge, so you will no doubt find the one that suits you.
Onsite jogging program for weight loss at home
Unfortunately, the biggest problem with running is that it probably won't work for a lot of the day. This is due to the fact that running on the spot is a rather monotonous activity and can get boring pretty quickly.
Here's a tip for overcoming boredom and routine: Apply blended workouts.
Warm up
Before any workout, it is imperative to warm up: pull the limbs, bend over, jump, squat.
After that, we proceed directly to training. Here are three options that you can alternate and combine.
First workout
During the workout, you can alternate regular walking (five minutes) with running in place with bouncing (two to three minutes). Repeat this three to five times.
Such exercises can be performed both at home and, for example, in the park for a walk.
Second workout
We alternate again, this time the usual running (five minutes), jumping on both legs (one minute) and jumping rope (two minutes).
Third workout
First, as a warm-up, raise your knees high while walking (three to four minutes).
Then alternation again. Shuttle run (two minutes) and regular run (five minutes). It is recommended to repeat this cycle three to four times, after which you can perform strength exercises.
Recall that training will give tangible results only if you follow a diet.
In addition, regularity is needed: not once a week, but three or four, ideally daily.
Stretching after workout
The so-called "hitch" after training is a necessary thing. Stretching is great as a cool-down. Stretch tired muscles - the body will thank you.
Here is a sample list of stretching exercises that are recommended to be performed for at least a minute or two:
- we lie on our backs, raise our arms and legs alternately and shake them well. This will release tension.
- Place your left foot on the floor, and then lift your right vertically, grab the shin (or knee) and pull the leg towards you. You can lift your back off the mat during this exercise. Repeat the same with the left leg.
- Take a baby pose (place your buttocks on your heels) and stretch forward.
- Sit on the floor, spread your legs apart and stretch first to one leg, then to the other.
If possible, at the end of your workout, visit the sauna, bathhouse or hammam.
Other physical activities at home besides running
In addition to jogging at home, you can also exercise on a stationary bike, according to special aerobic programs, as well as perform exercises from Pilates or yoga. For a more successful weight loss, it will be great to combine several types of loads, in addition to running on the spot.
On-site running tips for beginners
- If you do not have the opportunity to train on weekdays, do it on weekends, as well as during the vacation period.
- Someone likes to play sports alone, while others - in the company. If you belong to the second category, invite friends or family to join you. This will also help you support each other.
- Be sure to warm up before training and cool down after.
- You need to run for at least half an hour - only in this case your fat deposits will start to "melt".
Onsite jogging reviews for weight loss
From my own experience, I can conclude that running on the spot at home is a great thing. I do this every day for twenty minutes, turn on the TV and run. As a result, the legs became slender, blood circulation improved. And most importantly - minimum costs.
Olga
At my age (over fifty) it is not very uncomfortable to play sports while running on the street. I don't like running at home. I started to run - lost about three kilograms (before that, I couldn't get rid of them for half a year)
Svetlana
I am on maternity leave with a baby. There is no way to run on the street. No money for the gym. And I want a slender figure. I run at home on a rubber mat. I put the child to bed - and myself to my training place. These home workouts helped me get in shape after giving birth. Now I try to maintain the achieved result, I run as a preventive measure, and I just got involved. Jogging at home on the spot is a real way out for all young moms.
Alexandra
Due to the lack of time for the gym, I bought a treadmill and put it on the balcony. I run every day, in the evenings. On weekends, sometimes even twice - in the morning and in the evening. I lost about 10 kilograms. Satisfied.
Andrew
To be honest, I'm a fan of outdoor jogging. But when there is a snow porridge outside the window, and it is necessary to maintain physical shape, home workouts in the form of running on the spot are very helpful. So that the training does not bother with its monotony, I alternate several types of training. Also, sometimes I practice shuttle running, fortunately, the size of the corridor in the apartment allows.
Stanislav
I have been running at home for over two years now. During the first year, she lost almost ten kilos. Then there was stagnation - the numbers on the scales froze. As a result, after adjusting the power supply, things got off the ground again. So in one more year I managed to lose another six pounds. Ahead are new horizons, I want to reach a weight of 65 kilograms (now I weigh 72). I'm proud of myself. And the main thing is that all this is done at no extra cost. By the way, sometimes a friend comes to me to run. We turn on our favorite music and move to it, support it. Looking at each other is a great motivation.
Albina
Personally, it doesn't bother me to lose a couple of extra pounds by the summer months. The park is far from home, running along noisy and gas-polluted streets is not a great pleasure. Therefore, I run at home, every day for fifteen to twenty minutes. Over time, the load will increase.
Stas
Before training, I definitely do a warm-up, and after that I stretch. After running, I usually take a contrast shower to help maintain tone.
Andrew
I immediately remember the song of my beloved Vladimir Vysotsky: "Running in place, grace and strength!" I love to run - both in the park, and with obstacles, and on the spot, at home. The most important thing for me is to be in constant motion.
Dmitry
My story is probably trivial. Weighed a lot, at least 20 kilograms were extra. I tried to lose weight in various ways - I quit. There was not enough willpower, and there was no money for a personal trainer. And it was a little tough with motivation ... As a result, I read about running on the spot, that it is suitable for people with poor physical shape. As a result, I started training.
First, three minutes a day, then increased to five, then to seven. After six months of regular training, I said goodbye to six kilograms, and also began to feel much better, shortness of breath disappeared. Now I try to run at least half an hour a day. I come home from work, I warn my family - and to my favorite training corner. Then I take a warm shower. It does not take much time, but I see the result in the mirror and I am happy. So running in place, provided that you are a beginner runner and that you do not have money for a gym membership, is a real way out.
Maria
Jogging at home in the absence of time or money for a gym membership is a great alternative and way out. Practice shows that if you follow all the rules, this type of running is not inferior to ordinary running in terms of benefits, even if you are running not on a treadmill, but on a regular rubber mat. And much less money is spent on this.
