Jogging on the spot for weight loss. Technique, how much time, calories burned exercise

Active sports, among which running is the most popular, help you lose weight and tighten your figure. In the absence of the opportunity to practice on a treadmill or special trails, you can master running on the spot, which is performed at home.

What results can you achieve by running on the spot at home?

Experienced athletes argue that running at home cannot completely replace a treadmill or jogging in a park, since the necessary physiological amplitude is not maintained during all movements. But they agree that running at home allows you to prepare the body for stress and start metabolic processes.

This exercise must be performed every day and control the landing of the foot. If you follow the running technique and systematic training, you can lose weight and restore the respiratory function of the lung tissue. Cases of remission of bronchial asthma and a decrease in the frequency of surges in blood pressure in people suffering from them have also been reported.

When performing exercises at home, the mental and emotional state of patients with impaired functions of the nervous system is stabilized. Scientists have shown that running on the spot can help increase stress resistance and reduce the risk of heart attack.

How many calories does running on the spot burn?

The number of calories burned while running on the spot depends on the person's weight and the time of exercise.

Average value of energy consumption:

The number of calories burned can vary depending on the intensity of the exercise.

To increase energy consumption you need:

• actively move your arms while running;
• raise your legs high;
• use weights on your legs or arms.

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Why is running on the spot useful?

Running on the spot differs from the classic by a softer load on the spine and leg joints, which helps to reduce the risk of getting trams.

For instance:

• tearing and stretching of the tendons;
• dislocation of the ankle;
• inflammation of the Achilles tendon;
• dislocation of the patella;
• narrowing of the intervertebral space;
• plantar fasciitis;
• fractures of small bones.

Running on the spot allows you to:

• train the heart muscle;
• strengthen the walls of blood vessels and increase their elasticity;
• remove toxic substances and slag compounds along with sweat;
• stimulate metabolic and metabolic processes;
• reduce the load on the urinary system;
• increase lung volume;
• stabilize the nervous system;
• improve immunity;
• improve mood;
• accelerate blood flow and gas exchange in tissues;
• increase the tone of the muscular system;
• increase endurance;
• to intensify mental activity;
• prevent anemia and tachycardia;
• get rid of excess weight;

• improve the condition of the musculoskeletal system;
• improve skin elasticity.

Benefits of running in place

Jogging at home to lose weight or prepare for more serious loads has several advantages over exercising on the simulator:

• there is no need to buy specialized clothing, since a regular tracksuit is suitable for running in winter and summer;
• you can exercise at any convenient time without spending it on the road to the park or gym;
• there is no need to look for a place to train, as any floor covering is suitable for it;
• no dependence on weather conditions;
• the spine and knees experience less stress due to landing on toes;
• there is no possibility of falling and getting injured;
• the training plan and type of running can be selected for a person with any level of training.

Disadvantages of running in place

Among the disadvantages of these trainings are:

• less physical activity, which is not suitable for advanced athletes;
• monotony of training;
• rapid loss of motivation;
• increased work of the muscles of the calves;

• lack of oxygen when exercising indoors;
• load on the ankle.

To maintain a training tone, it is necessary to follow the jogging technique on the spot and use additional stimulants: turn on any programs on TV or listen to music.

It is very important to ventilate the area well during cardio training, as lack of fresh air can lead to hypoxia and shortness of breath.

Contraindications for running on the spot

Running on the spot has fewer contraindications than the classic one. Before starting training, you should consult a therapist.

Direct contraindications include:

• obstructive pulmonary disease;
• phlebeurysm;
• dystonia;
• ischemia;
• bronchial asthma;
• infectious diseases in the acute stage;
• intervertebral hernia;
• atherosclerosis;
• arthritis;
• hyperthermia;
• acute respiratory failure;
• allergic hay fever;
• flat feet;
• unhealed fractures;
• cracks in the coccygeal bone;
• fasciitis;
• high or low blood pressure;
• any surgical interventions carried out shortly before training;
• thyroid disease;
• kidney pathology;

• ulcerative lesions of the digestive system;
• progressive myopia;
• detachment of the retina;
• glaucoma;
• pathologies of the central nervous system, in which there are impaired coordination of movements;
• stretching of muscles and tendons;
• osteoporosis;
• pregnancy;
• spinal column injuries;
• cirrhosis;
• obesity;
• coxarthrosis;
• acute heart failure;
• epilepsy.

Running technique in place

Jogging at home to lose weight or increase physical endurance requires adherence to technique and certain training rules.

Before starting a run, you should:

• do a small warm-up for the joints and stretch the muscles;

• provide oxygen access to the room;
• choose the type of training depending on the state of health and level of training.

It is also worth monitoring the heart rate, the number of contractions should not exceed 80%. To do this, you can use modern heart rate monitors or calculate the value using a simple formula: HR_80%= 220-age. You can vary the intensity of your workouts by speeding up or slowing down your pace. When running in place, you must breathe through your nose or diaphragm.

Normal running

This type is the simplest and is a classic jogging simulator. This on-site running is recommended for beginner athletes.

Running technique:

1. Stand up straight and straighten your back.
2. Bend your arms at the elbows and raise them to chest level.
3. Start running by landing on the forefoot.
4. It is necessary to monitor the knees, they should not go beyond the line of the feet.
5. Breathing is carried out through the nose:

• when inhaling, relax your stomach;
• when exhaling, tighten the abdominal muscles.

Running with high knees

The technique of this type of running on the spot:

1. Stand up straight and straighten your back.
2. Pull in the stomach and slightly tighten the abdominal muscles;
3. Raise your arms, bent at the elbows, to chest level.
4. Start running in place, paying attention to the knees: they should not go beyond the line of the feet.
5. Hands should work synchronously for each step: one hand is down, the other is up.
6. The legs should be lifted alternately until they form a parallel line with the floor.
7. Breathing should only go through the nose.
8. It is necessary to land only on the forefoot.

Jogging with knees is one of the most difficult techniques... During the exercise, the gluteal, thigh and calf muscles work, and the load on the muscles of the lumbar back also increases, so it is recommended to take short breaks between approaches.

Shin Sweep

The main load in this type of running falls on:

• gluteal muscles;
• knee-joint;
• the back of the thigh;
• abdominal muscles.

Execution technique:

1. Stand straight and tilt your body forward slightly.
2. Raise bent arms to chest level.
3. Start running, alternately bending your knees and throwing them back as much as possible, that is, you need to touch the buttocks with the heel.
4. The supporting leg should be straight.
5. Landing with this run should be on a full foot.
6. Hands should work in sync: one down, the other up.
7. It is necessary to breathe through the nose, exhalation through the mouth is allowed.
8. It is necessary to watch the shoulders: they should not be tense.

This type of running on the spot does not exert great stress on the spinal column, as there is a smooth swaying on the feet. In this case, the intensity of the load decreases insignificantly.

Jogging on the spot for weight loss

Jogging at home for weight loss will have a great effect with additional exercise. The process of burning calories significantly increases during interval running, and continues for another 4-6 hours after the end of the workout.

You can use a ready-made lesson scheme:

1. Walking in place for 2 min.
2. A simple run in place at an average pace - 3 minutes.
3. Running in place with a backward sweep of the lower leg at a high pace - 2 min.
4. Simple jogging in place at a high pace - 2 min.
5. Simple jogging in place at a slow pace - 5 minutes.
6. Jogging for 3 minutes:

• push hard with each foot off the floor;
• land only on toe;
• breathing should only take place through the nose.

7. Simple jogging in place at a slow pace - 5 minutes.
8. Walking in place for 2 min.

When adapting to this training plan, you must gradually increase the time of each exercise, or add weights for the legs or dumbbells, the weight of which does not exceed 1.5 kg. You can also add jogging with high knees and arm swings.

Running in place for endurance

To increase the adaptive characteristics of the body, it is required to perform all exercises at a high pace for the longest possible time. For these purposes, two types of running are used: interval running and running with high knees.

It should be noted that:

• when raising your legs, it is necessary to maintain parallel with the floor, for this you can stretch your arms forward;
• breathing should only take place through the nose.

Endurance Interval Workout:

1. A simple run on the spot at an average pace - 5 minutes.
2. Running with high knees at a high pace - 7 min.
3. Running on the spot at a high pace - 7 min.

All 3 exercises are one approach, for a workout you need to perform at least 2-3 approaches with a break of 60 seconds. When adapting to the loads, it is recommended to increase the number of approaches or the duration of each exercise.

Mixed media

Running at home can be mixed. This type of training is used for weight loss by people who are used to short interval training. The technique involves performing all exercises at the same pace: slow or medium.This is necessary to maintain strength throughout the workout and to activate a long period of calorie burning.

Sample workout in mixed style:

1. A simple run on the spot - 8 minutes.
2. Walking - 2 min.
3. Running with knees up - 2 min.
   
4. Simple run - 2 min.
5. Walking - 1 min.
6. Repeat exercises 1-5 2 times.
7. Running with an overwhelming leg - 3 min.
8. Simple run - 1 min.
9. Repeat exercises 7-8 3 times.
10. Walking - 2 min.
11. Simple run - 1 min.
12. Walking - 2 min.

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Muscle work while running

Running in place uses the muscles in your upper body and legs with varying strength.

Buttock area

The muscles in this part of the body help to keep the person upright. During training, they are involved only 10%. A simple jogging in place will tighten and round your glutes, but it is not enough to add volume to that area.

The more efficient work of the gluteal muscles is influenced by:

• increased pace of running;
• bin with shin sweep and knee lift.

Hips

The muscles in this part of the body are responsible for bending the knee joint and moving the legs relative to the pelvis. They are represented by 4 beams. This area works actively while running in one place.

Exercise affects:

• quadriceps, which consists of:
• 3 broad muscles: intermediate, lateral and medial;
• 1 rectus muscle;
• posterior biceps muscle.

Shin and calves

Jogging at home for weight loss in the lower leg area is often used, since this part of the legs is most involved during exercise.

When running on the spot, the following are developed:

• soleus muscle;
• 3rd peroneal;
• tibial back and front;
• calf muscles.

Feet

The muscles in the foot work less actively than the lower leg.

Running on the spot has a firming effect on:

• vermiform muscle;
• short flexor and extensor muscles;
• interosseous muscles from the back.

Upper body

Running on the spot activates work:

• intercostal muscles with rapid or deep breathing;
• press, which allows you to maintain balance;
• the iliac muscles that regulate the movement of the pelvic region;
• lumbar muscles, which allow you to hold the body when bending;
• broad back muscles that allow you to move your shoulders and regulate breathing;

• arm muscles:
• triceps;
• three- and two-headed shoulder;
• biceps.

Running in place uses most of the upper body musculature and is able to give the muscles the right shape and definition.

The work of the respiratory system when running

The respiratory system is considered adaptive because it adjusts the rate and depth of breathing based on the oxygen demand of the cells. With an insufficient supply of this gas to tissues, the load on the heart increases, which causes an acceleration of its rhythm. To stabilize the state, the body begins to increase the number of breaths by reducing the inhaled volume of air.

The respiratory system can operate in 2 modes when running on the spot:

• Adapted, or aerobicwhen there is sufficient gas exchange in the tissues during physical exertion. This type of breathing is observed with an average rate of exercise and a heart rate of about 60%.
• Hypoxic, in which the body is unable to adapt to muscle activity and experiences oxygen starvation. In this case, the number of small capillaries and the volume of blood vessels in the lungs begins to increase. This allows the body to overcome the hypoxic threshold due to better oxygen release from a small volume of air.

How much and how often should you run?

To get the most out of your training, you need to do it regularly. The first results will be noticeable after 1 month of training, and if proper nutrition is followed and additional exercises are performed, after 2 weeks. The first workout should not exceed 5 minutes.

As you get used to the loads, the running time should be increased by 1-2 minutes. every 3 days. The duration of running on the spot depends on the person's well-being and the presence of concomitant diseases. It can vary from 30 to 60 minutes. On average, with a person weighing 60-70 kg, in 1 month of training, you can lose about 3-5 kg.

Overall, running on the spot is a decent alternative to classic running. It is suitable for people who do not have a lot of free time or access to the fitness center. It is worth remembering that workouts at home do not allow you to work out all muscle groups and quickly lose weight, so they need to be supplemented with other activities.

Author: Shalunova Anna

Article design: Anna Vinnitskaya

Running spot video

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