Is jogging in place effective for losing weight?

Many people like to choose jogging as a way to keep fit and lose weight. Through jogging, an aerobic activity, our bodies can be healthier, but many people don’t have time, so when they choose jogging, they will choose to jog in place at home to lose weight. Since they don’t have the conditions, although they think this approach is not good, people will try it if they exercise a little bit. So, is the weight loss effect of jogging in place good?

Running in place to lose weight

1. Don’t run without shoes. A pair of suitable running shoes has a great impact on the effect of running to lose weight, and it is best to have a foot insole. It is best not to run barefoot. Running barefoot will cause your calves to bear greater force and will cause great damage to your feet. And the more weight you have, the greater the damage.

2. It is best not to eat after running at night. If you are really hungry, you can eat some fruit.

3. Running must be effectively combined with diet control. Don't just diet without running, and don't just run without dieting. Otherwise, you won't lose weight, but will gain it back.

4. Run for no more than 1 hour a day. Friends who weigh less than 200 pounds do not need to run for an hour. If you can’t run for an hour at the beginning, don’t insist on running blindly, but proceed step by step.

5. If you feel unwell, stop running immediately. The next day after running, I felt sore all over, so I reduced the intensity of my running that night.

When jogging, relax all the muscles in your body and breathe deeply, slowly and rhythmically. You can exhale after two steps and inhale after two steps, or exhale after three steps and inhale after three steps. It is advisable to take deep breaths with your abdomen, bulging your abdomen when inhaling, and contracting your abdomen when exhaling. When jogging, keep your steps brisk and swing your arms naturally. The appropriate amount of jogging exercise is 20 to 30 minutes a day, but it must be persisted for a long time to be effective. Jogging exercises can be divided into stationary running, free running and quantitative running. Running in place means jogging without moving. You can start with 50 to 100 steps each time, and gradually increase the number of steps. After 4 to 6 months, you can increase the number of steps to 500 to 800 steps each time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, without any limit on distance and time. Quantitative running has time and distance limits, that is, running a certain distance within a certain period of time, gradually increasing from more to less.

The effect of losing weight by running in place is also very good, but it is not as good as outdoor jogging. If you don't have this condition and want to run in place, it is best to use a treadmill. If you run on the treadmill to lose weight, the weight loss effect will be very good, but you must pay attention to the precautions of jogging.