Is running in place for 10 minutes effective

Running in place for 10 minutes can have a certain exercise effect, but the fat loss efficiency is relatively limited. Short term exercise mainly consumes glycogen and has a slight improvement effect on cardiovascular function and basal metabolism. Running in place for 10 minutes can promote blood circulation and help sedentary people relieve muscle stiffness, especially suitable for office workers as a micro exercise during work breaks. At this intensity of exercise, the heart rate will slightly increase, and the body will begin to enter the preparatory stage of fat burning. During exercise, lower limb muscle groups such as quadriceps and gastrocnemius muscles are activated, and long-term persistence can improve joint flexibility. For people with weak sports foundation, short-term stationary running can be used as adaptive training to reduce the risk of sports injuries. After exercise, the body will continue to burn a small amount of calories, but the total energy expenditure may be less than 100 calories. If weight loss is the goal, it is recommended to extend it to more than 30 minutes or increase the intensity of exercise. When the exercise time exceeds 20 minutes, the proportion of fat supply gradually increases, and intermittent variable speed running is more effective. High intensity interval training can reach a higher heart rate range in a short period of time, and excessive oxygen consumption after exercise can increase metabolic rate for several hours. For those with knee joint damage or a large weight base, when running in place, it is necessary to control the landing buffer to avoid excessive joint load. People at risk of cardiovascular disease should avoid sudden high-intensity training and gradually increase the duration.

It is recommended to include in place running in a fragmented exercise plan, combined with squats, jumps, and other movements to form a 15 minute cycle training. Perform dynamic stretching before and after exercise, and choose sports shoes with good cushioning to reduce joint pressure. Properly control the intake of refined carbohydrates in diet, ensure the ratio of high-quality protein and dietary fiber, and persist for a long time to achieve a decrease in body fat percentage. Weight management should balance exercise duration and intensity, with a single 10 minute exercise session being more suitable as a supplement to daily activity.