The easiest and most accessible exercise in order to keep cheerfulness, strength and health is running on the spot. Many undeservedly consider it useless, but in fact it is not so and it benefits the body if one knows the correct technique of execution.
Running in place - good and bad
It is a mistake to believe that running on the spot is suitable only for people who have health problems. In fact, with the correct execution of the exercise, you can get an almost identical result, both from overcoming the rough terrain. The benefits of running on the spot are proven by research, but the harm can be done if there are health problems, so if you plan to seriously engage, you need to visit a doctor.
Running on the spot is good
Many start running around to get their bodies in order and get better. To understand if running on the spot is useful, you need to consider the main advantages of this exercise:
- It is allowed to use people who are contraindicated in intensive workloads. This applies more to the muscular system, joints and heart.
- Training activates the work of the excretory system, so that from the body together with sweat can be derived products of metabolism and surplus salt.
- By observing the technique of execution, it is possible to minimize the burden on the spine and knees.
- Finding out what is useful running on the spot, it is worth pointing out that he develops endurance and coordination.
- After class, there will be a rush of energy and a good mood.
Running in place - harm
Problems during training can only occur if the exercise is not performed correctly. Injury can be obtained if engaged in the wrong shoes or barefoot, so sneakers are a must for effective training. Knowing what running gives on the spot, you should pay attention to the shortcomings of such training, so, for many it is a reduced load and monotony. To exclude or minimize them, use different tricks, for example, change the rhythm and intensity of the run.
How many calories does the race burn in place?
This is one of the main questions for people who are engaged in sports in order to lose weight . If you are interested in whether running is effective on the spot, it is worthwhile to know that in an hour of training without large breaks you can burn up to 400-500 kcal. For comparison, when jogging, spend the same amount of calories, and when running on a mountain, 600-700 kcal. The difference is not significant, but it's easier to do it on the spot and you can do it anywhere and anytime. To improve efficiency, you can, for example, run on the spot with a high knee lift, overlapping and so on.
Running in place - technique of execution
It is recommended for classes to prepare a rubber mat so that the shoes do not slip. Free nearby places so that nothing interferes. It is important to know how to run on the spot:
- To begin training it is necessary with warm-ups to warm up muscles and to prepare joints. It is recommended to do rotations in different joints.
- Stand upright, lifting your bent arms to your chest. It is necessary to tear off one's legs one by one, touching the floor with only the front surface of the feet, which is important for depreciation. Pay attention to the knees, which should not fully unbend during the movement.
- Remember, the higher the knees are, the more energy will be wasted. It is not recommended to raise them above parallels with the floor.
- Exercise running in place is important to perform, holding your back in a straight position and pulling your stomach. Watch this during the whole workout.
Separately it is worth considering running in place with the help of a treadmill. The simulator allows you to monitor the training process, change the load and monitor the physical condition. While practicing on the track, it is possible to imitate movement across rough terrain, changing the angle of inclination. Many simulators have the opportunity to select a more comfortable and intensive program, which is important for obtaining good results.
Running on the site for losing weight
To start the process of losing weight, you need to exercise regularly, and you can do it at home. It should be understood whether running on the spot helps to lose weight, so regular training contributes to the burning of calories, improve metabolism and develop muscle. There are several features that should be taken into account so that the classes are effective:
- If you want to see results in a month, 15-20 minutes will suffice. daily training. It is recommended to run in the place for slimming home to include in the general training complex. Do squats, lunges, stretching and so on.
- Start with small and comfortable loads, for example, with 10-15 minutes. Then gradually increase the time and rhythm of the run.
- A good result for losing weight is an interval run in place, which implies alternating fast tempo and slowing down. Use different variants of the exercise, for example, with high knee lift, overlap or alternation.
Running in place for endurance
This is one of the effective and available exercises that athletes use to develop endurance. The effectiveness of running on the ground is confirmed by many trainers. To develop endurance, it is recommended to run, lifting your knees high, and the movements must be carried out at a high tempo. Running in place for endurance must take into account a number of details:
- It is recommended to raise the legs before the parallel with the floor. For control, you can hold your palms in front of you at the level of the pelvis.
- Breathing is necessary only with the nose, so as not to stray and maintain the tempo.
- To improve the results, short-term decelerations or accelerations of movements can be made.