The Best Method for Women to Run Ultra Slow in Place

Female stationary jogging can achieve optimal results by adjusting posture, controlling intensity, coordinating breathing, selecting time periods, and replenishing fluids. Slow jogging in place is a low impact aerobic exercise suitable for women to improve cardiovascular function and reduce joint pressure.

1. Adjust posture

Keep the head and spine naturally upright, and look ahead to avoid lowering your head. Relax and sink your shoulders, naturally bend your arms and swing them back and forth at a 90 degree angle, and make a virtual fist or maintain a relaxed state with your hands. The core muscle group is slightly tightened to stabilize the trunk and avoid lumbar collapse or excessive forward leaning. Slightly bend the knee to reduce the impact force on the ground, land on the forefoot first and then transition to the full foot, and control the stride within a smaller range.

2. Control intensity

Maintain the heart rate within the range of 50% -60% of the maximum heart rate, and judge the intensity through a speech test - being able to speak short sentences completely but breathing slightly is considered appropriate. Beginners start from 5-10 minutes each time, increasing by 2-3 minutes per week until it lasts for 30 minutes. People with a larger body weight can adopt an intermittent mode, such as running for 1 minute and walking for 1 minute in a cycle.

3. Combined breathing

adopts abdominal breathing mode, with the abdomen bulging during inhalation and slowly contracting the abdominal muscles during exhalation. Maintain a coordinated breathing rhythm and pace. It is recommended to inhale every 2-3 steps and exhale once for the same number of steps. Avoid holding your breath or shallow breathing, and the depth of breathing should allow the diaphragm to fully participate. When dizziness occurs during exercise, immediately stop and adjust breathing.

4. Choose a time period

The fasting state in the morning is suitable for weight loss needs, but for people with low blood sugar, it should be done 1 hour after eating a small amount. From 4 to 6 pm, the core temperature of the human body is relatively high, with good muscle flexibility and appropriate hormone levels. Avoid exercising immediately after meals or within 2 hours before bedtime to avoid affecting digestion or sleep quality. During the first three days of the menstrual cycle, the intensity can be reduced or changed to a walking pattern.

5. Supplement Water

Drink 200 milliliters of warm water one hour before exercise, and supplement 50-100 milliliters every 15 minutes during exercise. The appropriate water temperature is 20-30 degrees Celsius, and a small amount of electrolyte can be added but high sugar beverages should be avoided. Within 30 minutes after the end, supplement with foods containing high-quality protein and carbohydrates, such as sugar free yogurt paired with bananas. The color of urine after exercise should remain light yellow as a sign of sufficient hydration.

It is recommended to pair it with a yoga mat to cushion the ground reaction force and wear breathable quick drying fabric sportswear. Perform 5-10 minutes of dynamic and static stretching before and after exercise, with a focus on moving the ankle and hip joints. Cross training such as swimming or cycling can be interspersed every week to avoid muscle imbalance caused by a single exercise pattern. Regularly monitor changes in body fat percentage and circumference, and cooperate with dietary control to achieve healthy weight loss goals.