Does jogging on the spot help you lose weight?

1. How beneficial is jogging in place ?

Jogging in place is beneficial in many different ways:

1.1 Can burn calories and enhance weight loss

Combined with a healthy diet, a stationary workout performed as part of your regular daily home exercise routine, can yield impressive fat-burning results. statue.

High-intensity jogging on the spot increases your heart rate and improves blood sugar levels, enhancing your body’s ability to burn calories and fat, helping you lose weight.

How many calories you can burn jogging in place depends on your weight, height, body composition, age, gender, workout intensity, duration, speed and other factors.

For example, a 72kg person could burn about 365 calories per hour by doing low-impact aerobic exercises like this (or 183 calories in 30 minutes). Increasing the intensity of your workout or adding more body weight and other exercises can increase total calorie burn by nearly 50%.

The more often you jog in place, the more calories you burn and the more weight you lose.

– Improve cardiovascular health

Regular jogging on the spot is a cardiovascular exercise that can help practitioners increase lung capacity and V02 max ( maximum oxygen consumption rate during exercise calculated in ml/kg/min) , improving circulation and helps the heart become stronger, reduces the risk of chronic disease, and brings many cardiovascular benefits.

This can also be a good alternative to running on a treadmill or jogging outdoors if you don’t have any equipment, to avoid cold weather in winter or heat in summer.

1.2 Strengthen muscles

Running in place works the major muscle groups in the lower and upper body, including the core, quadriceps (hip flexors), glutes, calves and hamstrings (like regular running).

You can also add weights and incorporate other movements like knee raises above chest, heels to butt, or another similar movement variation into your exercise routine to target different muscles, Add variety and avoid boredom when you jog in place.

– Helps improve posture and coordination

Research shows that running in place while exercising your abs can help adults correct their posture and improve their balance, coordination and appearance, further reducing the risk of injury or falls.

2. How do you jog in place properly?

Here’s how to jog in place the right way for maximum weight loss and other benefits:

– Always start slowly with some 5-minute warm-up and stretching exercises.

– Stand straight with a neutral spine, open chest and feet shoulder-width apart (wear sneakers).

– Simultaneously raise your right arm and left knee to hip height without pushing your body forward, ensuring your thighs are parallel to the ground.

– Slowly land on your feet to change sides. Raise your knees and arms in a periodic motion. When your left foot touches the ground, quickly lift the opposite leg up while bringing your right arm down and your left arm up.

– Continue by gradually increasing duration and intensity (for example, start at a moderate pace for 2-3 minutes, then increase speed for 2 minutes), lengthening each interval from 5 minutes to 15 minutes. or 20 minutes with one minute rest between rounds.

– Cool down by walking in place for a few minutes. Then stretch your back, hips, thighs, hamstrings and calves.

Jogging in place can put strain on specific joints and muscles, which can lead to injury if you do it incorrectly for longer periods of time. To exercise without injury and avoid cramps, muscle tension and soreness, it is important to:

• Wear sneakers,
• Warm up, cool down and stretch properly,
• Use correct form and technique,
• Start slow and increase gradually to avoid overtraining (wearing a heart rate monitor may also be helpful).

Additionally, consult your physician for medical advice, diagnosis, or treatment as needed before starting this or any other new exercise regimen.