Does running in place really work?

Generally speaking, the air quality for people living in cities is not very good, so try not to go out for morning exercises for too long. Then many people will choose to run on the spot to exercise their bodies. In fact, running on the spot is running in a very small space, putting your whole body in a running state. So is running on the spot useful for physical exercise?

The so-called running on the spot refers to a very small space, any venue, where you draw a circle around yourself, and you stand in the circle and run as if you are marking time, pushing your legs upwards, so that your whole body is in a state similar to running. This way you won't be too tired and you can achieve the effect of losing weight. For people who have just started running, it is recommended to run on the spot for 15 minutes. After you get used to it, you can slowly increase the running time!

The benefits of running are that it can increase blood flow in the human body, enhance blood vessel elasticity, and improve blood circulation. Data show that coronary blood flow can increase 10 times when running compared to when at rest, that is, the blood flow can reach 1200 to 1400 ml per minute. People who jog regularly for a long time will see significant improvement in their myocardial nutrition, their myocardium will become stronger and thicker, and their organ functions will improve.

Running plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc.

When running, relax all the muscles in your body and breathe deeply, slowly and rhythmically. You can exhale and inhale every two steps, or exhale and inhale every three steps. It is advisable to take deep breaths with your abdomen, bulging your abdomen when inhaling, and contracting your abdomen when exhaling. When running, keep your steps brisk and swing your arms naturally. The appropriate amount of running exercise is 20 to 30 minutes a day, but it must be persisted for a long time to be effective. Running exercises can be divided into stationary running, free running and quantitative running.

Simply running in place is rather monotonous and the effect is not very good. Therefore, people have invented many effective and interesting methods of running in place, which allow you to lose weight without realizing it.

When running in place, in addition to swinging your arms back and forth, you might want to try the following combinations:

1. Stretch your hands naturally and place them flat on your sides

2. Cross your two heads and hold them in front of your chest

3. Place your hands behind your neck (please gently support the back of your neck and ears with your hands, do not hold the back of your neck tightly with your hands)

Effect: The continuous change of arm position, from easy to difficult, allows you to develop from one method of running in place to other running methods, step by step towards your ideal body shape.

The above article introduces to us in detail whether running in place is useful. Basically, running in place can also achieve the effect of weight loss. If it is continued for about fifteen minutes, it can also achieve the effect of fitness. It can make the blood circulation in the body particularly fast and improve blood circulation.