What are the benefits of persisting in jogging in place

Persisting in jogging in place can effectively improve cardiovascular function, promote fat burning, enhance lower limb muscle strength, improve emotional state, and regulate metabolic levels. Slow jogging in place, as a low impact aerobic exercise, is suitable for daily exercise for most healthy people.

1. Improvement of cardiopulmonary function

Slow jogging in place accelerates blood circulation through regular leg exercises, making heart contractions more powerful. Long term persistence can increase lung capacity. Accelerating respiratory rate during exercise can enhance alveolar gas exchange efficiency, reduce resting heart rate, and have a positive effect on preventing cardiovascular disease. It is recommended to do 3-5 times a week, with each session lasting more than 20 minutes, to achieve training results.

2. Accelerated fat metabolism

Slow jogging in place for more than 30 minutes will preferentially consume glycogen reserves, and then gradually switch to breaking down fat for energy supply. This type of low-intensity exercise can activate lipase activity, promote visceral fat breakdown, and significantly improve waist and abdominal obesity. The excessive oxygen consumption effect generated after exercise can sustain fat burning for several hours.

3. Strengthening of lower limb muscle groups

Repetitive leg lifting movements can exercise the quadriceps, gluteus maximus, and triceps, enhancing knee joint stability. An increase in muscle mass will raise the basal metabolic rate, forming a virtuous cycle. Pay attention to maintaining the correct posture with toes facing forward and knees slightly bent, and use heel lifting movements to strengthen ankle joint strength.

4. Relieve Emotional Stress

During exercise, endorphins and dopamine secreted by the brain can alleviate anxiety and depression, and regular exercise can regulate autonomic nervous system function. It is recommended to choose an environment with sufficient lighting for better rhythm and music effects. Nighttime exercise should be avoided within 2 hours before bedtime to prevent affecting sleep.

5. Improvement of glucose and lipid regulation

Long term jogging in place can increase insulin sensitivity and help control blood sugar fluctuations. Muscle uptake of glucose increases during exercise, while promoting low-density lipoprotein cholesterol metabolism. Diabetes patients should pay attention to monitoring the changes of blood sugar before and after exercise to avoid hypoglycemic reaction. Before starting a slow jog in place, it is recommended to do 5-10 minutes of dynamic stretching, with a focus on moving the ankle and hip joints. Maintain a tight core during exercise to avoid collapsing waist or excessive forward leaning. People with a larger body weight can switch to standing still to reduce knee joint pressure, and replenish water and electrolytes in a timely manner after exercise. Suggest combining strength training to form a complete exercise plan, paying attention to adjusting the intensity according to the body's response. If joint pain occurs, stop immediately and consult a doctor.