Running on the spot for weight loss. Technique, how much time, calories burn workout

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

What results can be achieved by running on the spot at home

Experienced athletes claim that running at home cannot completely replace a treadmill or running in the park, because the necessary physiological amplitude is not maintained during all movements. But they agree that running at home allows you to prepare your 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 lung tissue. Also, cases of remission of bronchial asthma and a decrease in the frequency of jumps in blood pressure in people suffering from them have been reported.

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

How many calories does running jog on the spot

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

The average value of energy consumption:

Weight, pounds	The number of kcal for a certain period of time
	5 minutes.	10 minutes.	20 minutes.	30 minutes.	40 min	50 minutes	60 min
40	26	55	108	161	238	267	319
50	32	68	135	201	303	335	410
60	41	80	163	241	364	400	480
70	48	95	188	279	423	467	561
80	54	108	214	323	482	533	642

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

To increase energy consumption it is necessary:

• actively run hands during running;
• raise legs high;
• use weighting agents for legs or arms.

How useful is running on the spot

Running on the spot differs from the classic one with a softer load on the spine and joints of the legs, which reduces the risk of getting trams.

For instance:

• tendon rupture and stretching;
• dislocation of the ankle joint;
• Achilles tendon inflammation;
• 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 with sweat;
• stimulate metabolic and metabolic processes;
• reduce the load on the urinary system;
• increase lung volume;
• stabilize the nervous system;
• boost immunity;
• improve mood;
• accelerate blood flow and gas exchange in tissues;
• increase muscle tone;
• increase stamina;
• intensify mental activity;
• prevent anemia and tachycardia;
• get rid of excess weight;

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

The benefits of running in place

Running on the spot at home for weight loss or preparing for more serious loads has several advantages over exercising on the simulator:

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

Disadvantages of running on the spot

Among the shortcomings of these workouts are:

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

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

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

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

Contraindications of running in place

Running on the spot has fewer contraindications than classic. Before starting training, consult a physician.

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 performed shortly before training;
• thyroid disease;
• kidney pathology;

• ulcerative lesions of the digestive system;
• progressive myopia;
• retinal detachment;
• glaucoma;
• pathologies of the central nervous system, in which impaired coordination of movements;
• muscle and tendon stretching;
• osteoporosis;
• pregnancy;
• spinal cord injuries;
• cirrhosis;
• obesity;
• coxarthrosis;
• acute heart failure;
• epilepsy.

Onsite Running Technique

Running on the spot at home to lose weight or increase physical endurance requires adherence to technology and certain training rules.

Before starting a run, you should:

• conduct a small warm-up for joints and muscle stretching;

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

It is also worth controlling 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: heart rate _80% = 220 age. Training intensity can be changed by speeding up or slowing down the pace. When running in place, you need to breathe with your nose or diaphragm.

Regular run

This view is the simplest and is a simulator of classic jogging. This on-site run is recommended for beginners.

Running Technique:

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

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

High knee jogging

The technique of this type of running in place:

1. Stand straight and straighten your back.
2. Retract the abdomen and slightly tighten the abdominal muscles;
3. Raise your elbows bent to your chest level.
4. Start running on the spot, paying attention to the knees: they should not go beyond the stop line.
5. Hands should work synchronously for each step: one hand is down, the other is up.
6. The legs must be raised alternately until a parallel line with the floor is formed.
7. Breath should go only through the nose.
8. Landing is necessary only on the forefoot.

Running with knees up is one of the most difficult techniques . During the exercise, the gluteal, femoral and calf muscles work, and the load on the muscles of the lumbar spine increases, so it is recommended to take short breaks between sets.

Shin overrun

The main load with this type of run falls on:

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

Technique of execution:

1. Stand up straight and tilt the housing forward.
2. Raise bent arms to chest level.
3. Start running, alternately bending the legs in the knee and throwing them back as much as possible, that is, you need to touch the heel of the buttocks.
4. The supporting leg should be straight.
5. Landing during this run should take place in full foot.
6. Hands should work synchronously: one is down, the other is up.
7. It is necessary to breathe through the nose; breathing out through the mouth is allowed.
8. It is necessary to follow the shoulders: they should not be tense.

This type of running in place does not exert large loads on the spinal column, since there is a smooth wiggle on the feet. In this case, the load intensity decreases insignificantly.

Weight Loss Jogging

Running in place of a home for weight loss will have a great effect when using additional exercises. The process of burning calories significantly increases during the interval run, 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 of 3 minutes.
3. Running in place with sweeping lower leg at a high pace – 2 min.
4. Simple running in place at a high pace – 2 min.
5. Simple running in place at a slow pace – 5 min.
6. Running with a jump for 3 minutes:

• strongly push each foot off the floor;
• land only on the toe;
• breathing should occur only through the nose.

7. Simple running in place at a slow pace – 5 min.
8. Walking in place for 2 min.

When adapting to this training plan, it is necessary to gradually increase the time of each exercise or add weighting materials for legs or dumbbells, the weight of which does not exceed 3 pounds. You can also add running with a high raising of the knees and hand swings.

Endurance Running

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

It is worth noting that:

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

Interval training to increase endurance:

1. A simple run in place at an average pace of 5 minutes.
2. Running with a high knee lift at a high pace – 7 min.
3. Running at a fast pace – 7 min.

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

Mixed media

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

Exemplary training in the mixed type:

1. A simple run on the spot – 8 min.
2. Walking – 2 min.
3. Kneeling Run – 2 min.
   
4. Simple run – 2 min.
5. Walking – 1 min.
6. Repeat exercises 1-5 2 times.
7. Running with overwhelming tibia – 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.

Muscle work while running

Running in place involves the muscles of the upper body and legs with different strengths.

Buttock area

The muscles of this part of the body help to keep a person upright. During training, they are involved only 10%. A simple run in place allows you to tighten the buttocks and round their shape, but it is not enough to give volume in this area.

More effective gluteal muscle function is affected by:

• increased pace of running;
• Ben with overwhelming lower leg and raising the knees.

Hips

The muscles of 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 bunches. This area is running actively in one place.

Training affects:

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

Drumstick and calves

Running at the site of a home for weight loss in the lower leg is often used, since this part of the legs is most involved during training.

When running on the spot are developed:

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

Feet

The muscles that are in the foot are less active than the lower leg.

Running in place has a strengthening effect on:

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

Upper body

Running on the spot activates the work:

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

• arm muscles:
• triceps;
• 3- and two-headed humeral;
• biceps.

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

Running respiratory system

The respiratory system is considered adaptive, as it regulates the frequency and depth of respiration depending on the oxygen demand of the cells. With insufficient supply of tissues with this gas, 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 sighs by reducing the inhaled volume of air.

The respiratory system can run in place can work in 2 modes:

• Adapted, or aerobic , when there is sufficient gas exchange in the tissues during physical exertion. This type of breathing is observed at an average pace of exercise and heart rate of about 60%.
• Hypoxic , in which the
  body is not able 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 begin to increase. This allows the body to overcome the hypoxic threshold due to better oxygen evolution from a small volume of air.

How much and how often do you need to run

To achieve the maximum effect from training, you need to exercise regularly. The first results will be noticeable after 1 month of classes, and with proper nutrition and the implementation of additional exercises – after 2 weeks. The first training should not exceed 5 minutes.

As you get used to the load, the running time must be increased by 1-2 minutes. every 3 days. The duration of running on the spot depends on the well-being of the person and the presence of concomitant diseases. It can vary from 30 to 60 minutes. On average, with a person weighing 132 -154 pounds, for 1 month of training, you can lose about 7 -11 pounds.

In general, running in place is a worthy alternative to classic running. It is suitable for people who do not have much free time or the ability to visit the fitness center. It is worth remembering that training at home does not allow you to work out all muscle groups and quickly lose weight, so they need to be supplemented with other activities.

In-Place Running Video

The ability to easily lose a few extra pounds: