How to lose weight by running in place

Running in place can help with weight loss by adjusting exercise intensity, controlling diet, and other methods. The weight loss effect mainly depends on the duration, frequency, and balance of energy consumption and intake of exercise.

1. Adjust exercise intensity

When running in place, the intensity can be increased by changing the leg lift height, arm swing amplitude, or increasing the frequency. High intensity interval mode, such as running fast for 1 minute and then jogging for 2 minutes, can increase heart rate and increase calorie expenditure. Maintain trunk stability during exercise, avoid knee adduction, and reduce joint pressure.

2. Prolong exercise time

Continuous exercise for more than 30 minutes is more likely to mobilize fat for energy supply. At the beginning, it can start from 15 minutes each time and gradually increase to 45 minutes. If time is limited, it can be completed twice in the morning and evening, accumulating to the recommended daily exercise level. Dynamic stretching and relaxation should be done for 5 minutes before and after exercise.

3. Combined with dietary control [SEP], daily calorie intake should be 300-500 kcal lower than consumption. Increase the intake of high-quality proteins such as chicken breast and tofu, and reduce refined carbohydrates. Timely replenish water after exercise, and consume bananas or low-fat yogurt in moderation to restore electrolytes.

4. Maintain a regular frequency.

Run in place at least 5 times a week and avoid resting for more than 2 consecutive days. Can be paired with a smart bracelet to monitor heart rate and maintain it within the range of 60% -70% of maximum heart rate. Long term persistence can improve basal metabolic rate and form a lean constitution.

5. Diversified training

interspersed opening and closing jumps, high leg lifts, and other movements to avoid the plateau period. Add resistance training such as squats and plank supports twice a week to increase muscle mass and improve resting energy consumption. After exercise, the lower limb muscles can be relaxed with a foam shaft.

It is recommended to choose breathable sportswear and sports shoes with good cushioning performance, and lay yoga mats on hard surfaces to reduce impact. Dizziness or joint pain during exercise should be stopped immediately. During the weight loss period, ensure 7 hours of sleep per day to avoid staying up late and affecting metabolism. Regularly measuring body fat percentage can better reflect the effectiveness of weight loss than simply focusing on body weight.