Anyone starting to change their lifestyle, keep an eye on
eating, playing sports, at some point he wonders: "Is running on the spot useful?" Running in itself is one of the best physical activities that develops endurance, gives health and a beautiful, slim body shape. Exercise "running in place" uniformly loads all the muscles of the body and does not require any expensive equipment. And its undoubted advantage is a good mood.
But running on the spot alone will not give you a slim body. Losing weight is only 30% dependent on exercise. The remaining 70% belong to proper nutrition. If you do not follow at least the elementary rules of healthy eating, running on the spot will be just a nice addition, no more.
"Prokhindiada, or Running in place": a positive effect on the body
The impact of running in place is similar to ordinary jogging. At this time, the muscles receive a softer, non-traumatic physical activity. There is a training and developmental tension for the heart and blood vessels, as well as the musculoskeletal system. This increases the stamina of the body and improves metabolic processes. Running on the spot involves almost all muscle groups. Undoubtedly, the posture from this exercise is only getting better.
When running on the spot, energy is spent at the rate of 100 calories in 15-20 minutes. If you run continuously for half an hour, you can burn up to 280 calories (average person weight - 58-60 kg). With active leg raising, more calories are consumed. Running strongly warms up the body, which requires additional costs. Therefore, the body begins to take this energy from body fat.
To increase the load, weights can be used for legs, dumbbells for hands, change the pace and rhythm of movements. When running on the spot, active perspiration begins, which removes toxins from the body and waste products.
Running on the spot makes you breathe actively and you oxygenate your entire body. The body will quickly thank you with an excellent job.
Exercise opportunities
Many girls are afraid to run through the parks or just through the streets, so running on the spot for weight loss will be a safe alternative. In addition, you do not have to pick up clothes at every change of weather. No need to look for a special room, you can run on the spot at home. The only thing that needs to be paid a lot of attention is choosing the right shoes to avoid joint injuries.
disadvantages
Normal jogging gives the necessary horizontal component, which makes the load more significant. On the contrary, running in place is performed on a completely flat surface, which reduces these loads. Many very quickly get tired of monotony and monotony.
In addition, during this exercise, the main load falls on the calves of the legs, which means that they are actively developing. But this is a rather difficult zone, so it takes a lot of time to develop them.
Turning weaknesses into virtues
To increase the load or change its effect, you must often change the pace of running. It will be useful to alternately raise the heels, knees, overlap legs. In addition, it is advisable to use weighting materials for the legs, performing the exercise "running in place." Calories in this case will be spent more intensively.
Monotony is easy to fight. It is enough to add stimulating music, and the exercise will immediately become brighter. You can watch TV shows, films (for example, "Prokhindiada, or Running in Place"), record lectures, conduct training on the balcony (add fresh air) and much more.
Additional exercises can be added to develop other muscle groups. This will lose more calories.
It is worthwhile to find effective motivation, start regularly exercising with a positive attitude, and your body will begin to transform for the better.
Technique exercises "running in place"
For weight loss at home, it will be enough to run on the spot for 20-30 minutes.
After that, you can go, for example, to exercises for the press.
Learning to run on the spot is not so difficult. We stand facing the wall, lean forward slightly, while the back remains flat, and the press is retracted. We put our palms on the wall and begin to raise and lower our legs one by one, bending them at the knees. Remember that you can not extend the knee joints "until the click." Thus, we work out the correct position of the case - a slight forward inclination. If we throw it back, then the load will be transferred to the hip joints, and this is very harmful. Once you learn to run with the correct tilt of the body, you can proceed to control the work of the foot.
Feet should always be gently lifted off the floor. We land neatly on the forefoot. If you jump on your fingers, then overload the calves. And always remember one thing - you can not clap your heels on the floor that there is power. Imagine that a child is sleeping in the next room, and you are afraid to wake him.
Simple running without jumps : the foot must be placed from heel to toe. Try to alternate your legs as quickly as possible without putting your knees above the parallel to the floor. The abdomen is pulled up, the body is straightened, the arms are either bent at the elbows and pressed to the body, or as in a normal run.
Simple run with jumps : legs touch the floor only with the arch of the foot. As soon as the leg is tangled on the floor, immediately jump up and change legs. You should not unbend them forcibly. They should remain slightly bent throughout the entire movement. Tense press will protect the loin.
Shuttle Run . Rather, it is like moving in a confined space. For example, you can run from one wall to another. This style contributes to the burning of calories, since a large number of muscles are involved in a turn or turn.
What muscles work
As mentioned earlier, calf muscles develop actively during this exercise. Running on the slimming spot at home improves balance. This makes it possible in the future to easily jump, overcome long distances on foot and run.
Quadriceps also develop. These muscles are responsible for stability and endurance. Thanks to them, the body can stand and walk.
Time for a home run
On days of strength training, you can arrange a run on the spot for losing weight at home for 20-30 minutes. This can replace morning exercises.
On other days, you can use interval running in place. How many calories are burned at the same time depends on how you act. First, a warm-up is carried out (normal walking), then 2 minutes of fast running alternate, 1 - jumps, and 2 - recovery slow run in place. The latter can be replaced with a hula-hoop or work on a health drive. Effective weight loss will be active, provided that you spend about 200 minutes a week on cardio.
Implementation Recommendations
Like any workout, running in place requires a warm up. You can do either a small charge, or walk around the room a bit. Thus, metabolism starts and the load on the cardiovascular system decreases. The room where you are going to run should be well ventilated.
An hour before class and within an hour after it is undesirable to eat. You can only drink water.
Running at a place for losing weight at home can be performed at any time of the day. It all depends on when you have time and when you are ready for classes.
The first time it is better to run for 5-7 minutes. Each workout can increase in time by 1-2 minutes. It is impossible to give a large load immediately, this will cause overwork and a fit will appear.
You can breathe during classes only with your nose. In an extreme case, exhale through your mouth. Walking around the room for five minutes completes the workout.
Classes should be held regularly, at least two to three times a week. Running on the spot is useful for everyone. The reviews of those who practice regularly confirm this.
Contraindications
First of all, it is necessary to carefully and properly protect the feet, spine and chest. Therefore, you can’t run in slippers, barefoot or simple sneakers. Running sneakers perfectly protect the musculoskeletal system from shock. Injuries and sprains can be avoided with proper breast fixation.
Doctors do not recommend running on the spot in the event of:
- severe curvature of the spine;
- injuries to the knees, hips and ankles;
- pregnancy
- BMI exceeds 35 (the risk for joints increases, it is better to replace with soft cardio);
- varicose veins (however, it is better to consult a doctor - you can run in special compression underwear);
- exacerbations of hypertension.
Enhancing the Effect - Treadmill
If you want to achieve great results, you can purchase a treadmill. It allows you to control the pulse (so that it does not go beyond the upper frames), the number of calories burned. With it, you can set the desired pace, build the required level of tilt. All this will only positively affect your body.
Since the treadmill has a shock-absorbed soft surface, when training the muscles and joints will not be subjected to too much stress.
In addition, thanks to this simulator, you can get acquainted with ordinary walking. To lose extra pounds, enough to do about half an hour every day. After some time, the load can be increased. The result is not long in coming!