What are the benefits of running in place for the body

Running in place can improve cardiovascular function, enhance lower limb strength, promote calorie expenditure, improve coordination, and relieve stress. This type of exercise is not limited by the venue and is suitable for most people's daily exercise.

1. Improving cardiorespiratory function

Running in place stimulates the cardiorespiratory system through continuous aerobic exercise, increases cardiac output per beat, and enhances lung capacity. Long term persistence can lower resting heart rate, enhance cardiovascular endurance, and have a positive effect on preventing hypertension and coronary heart disease. It is recommended to maintain moderate intensity during exercise, with slight sweating, increased breathing, and normal conversation.

2. Enhance Lower Limb Strength

Repetitive leg lifting movements can exercise the quadriceps, gluteus maximus, and triceps groups, improving lower limb blood circulation. For sedentary individuals, it can prevent muscle atrophy and varicose veins. Pay attention to keeping the core tightened and the toes facing forward, avoiding knee joint adduction, and can be combined with knee lifting movements to enhance the training effect.

3. Promote calorie expenditure

Moderate speed stationary running consumes about 300-400 calories per hour, which is higher than brisk walking and yoga. The sustained increase in basal metabolic rate for several hours after exercise contributes to a decrease in body fat percentage. It is recommended to combine interval training mode, such as 30 second fast running followed by 1 minute slow running, which can further improve fat burning efficiency.

4. Improving coordination

Hand foot coordinated swinging can enhance cerebellar balance function and improve proprioceptive sensitivity. For middle-aged and elderly people, it can reduce the risk of falls. You can try changing the swing amplitude or adding cross steps to gradually increase the difficulty of training.

5. Relieve Stress

During exercise, the secretion of endorphins increases, which can effectively alleviate anxiety and depression. Moderate low-intensity stationary running at night can also help improve sleep quality. It is recommended to take deep breaths and avoid vigorous exercise within one hour before bedtime to avoid affecting sleep.

Before starting a stationary run, it is recommended to do a 5-10 minute dynamic warm-up, such as lifting the leg high or circling the ankle joint. Choose sports shoes with good cushioning and exercise on yoga mats or soft surfaces to reduce joint impact. At the beginning, each session lasts 15-20 minutes, 3-4 times a week, and gradually extends the time after adaptation. After exercise, supplement with an appropriate amount of water and high-quality protein, such as eggs or milk, to help with muscle repair. For those with severe bone and joint diseases or cardiovascular problems, it is recommended to consult a doctor before starting training.