Nowadays, outdoor air pollution is serious, and all cities have haze of different severity, so many people have given up outdoor running to lose weight. But indoor space is limited, so you can only run in place, so is running in place also has a weight loss effect?
Can you lose weight by running in place?
Can lose weight.
Running in place is also a full-body weight loss exercise, which requires the same as stepping in place, legs quickly upward stirring, so that the body does a similar action to running. The action can accelerate blood circulation and promote rapid fat decomposition and burning for energy.
The founder of in-situ running - Zhao Yiran, once shared his experience of running to lose weight on the internet, dropped 120 pounds from the original 265 pounds to 140 pounds in just 8 months!
How long can you lose weight by running in place every day
About 60 minutes.
In situ running is relatively ordinary running, not so tired, but at the same time more boring, many people have difficulty in sticking to it, so the weight loss effect is not very good. If you lift your legs 150 times a minute every day, insist on running in place for 60 minutes a month to insist on being able to lose weight.
How much weight can be lost in a month by running in place
About 5 pounds.
In situ running one minute to lift the leg 150, an hour of calorie consumption is 500-600 calories (weight base is different, the calorie consumption will be different), a kilogram of fat can provide 7700 calories. In other words, in the case of not increasing the amount of food, one hour of running in place every day can reduce about 150 grams of fat, adhere to a month down to about 4500 grams of weight loss, that is, about 5 pounds.
The correct way to lose weight by running in place
In situ running first warm up 5 minutes
At the very beginning, let your arms swing naturally on both sides of your body and walk slowly with your feet in place. Warm-up phase with the nose to breathe instead of using the mouth. Slowly accelerate the frequency of swinging arms and feet into a fast walk, hands from swinging on both sides of the rib cage to swinging hands in front of the chest, at this time can feel the body become flexible.
Jogging in place for 5-10 minutes
Rhythmic swinging of the arms, hands can be very comfortable with the frequency of the gait flap, maintain the speed 5-10 minutes, until the body feels slightly warm
In-situ running fat burning and weight loss phase 40 minutes
This stage to maintain a uniform speed lifting legs, the process will be relatively boring, you can wear headphones so as to add a little fun, so that you feel that time passes faster.
Warm tip: When running, the whole body muscles should be relaxed, breathing should be deep and long, slow and rhythmic, can two steps a call, two steps a suction, also three steps a call, three steps a suction, it is advisable to use abdominal deep breathing, inhalation when the abdomen, exhale when the abdomen. The pace of running should be light and fast, and the arms should swing naturally.
What to pay attention to when running in place to lose weight
1, choose a pair of comfortable running shoes. Comfortable running shoes can reduce the damage to the knee joint when running shock, but also to protect the ankle to avoid broken feet.
2. Don't run on a full or empty stomach. Running on a full stomach is easy to stomach pain, fasting is prone to hypoglycemia, which is not good for health.
3, reasonable diet to have a weight loss effect. Running in place and then eat and drink is not a weight loss effect, at best, will not gain weight.
4, according to the actual situation of reasonable exercise. Weak, endurance deficient people should be appropriate to reduce in situ running time.
