What are the effects of sticking to running in place

Persisting in running in place can effectively improve cardiovascular function, promote fat burning, and enhance lower limb muscle strength, making it suitable for people who exercise at home or have limited space. The effects of running in place mainly include improving basal metabolic rate, enhancing joint stability, relieving stress, improving exercise endurance, and reducing visceral fat accumulation.

1. Improve basal metabolic rate

Running in place stimulates metabolism through continuous aerobic exercise, and can maintain high calorie consumption for several hours after exercise. This exercise pattern has a positive effect on activating brown adipose tissue, and long-term adherence can help with weight management. It is recommended to do it 3-5 times a week and maintain it for at least 20 minutes each time to achieve the desired effect.

2. Enhance Joint Stability

Running in place on soft ground can strengthen the muscles around the knee joint and improve hip joint mobility. Compared to outdoor running, stationary running has less impact on joints and is suitable for people with a larger body weight base. Pay attention to maintaining the correct posture - lean forward slightly and align your knees with the direction of your toes.

3. Relieve psychological stress

Regular in place running can promote the secretion of endorphins, alleviate anxiety and depression. Its rhythmic movements have a meditative effect, and it is recommended to combine them with a breathing rhythm such as three steps, one inhale, two steps, one exhale to enhance the relaxation effect. Doing it for 15 minutes in the morning can improve the overall mental state throughout the day.

4. Improving exercise endurance

By adjusting step speed and amplitude, stationary running can achieve a transition from low-intensity to high-intensity interval training. Variable speed mode can be used: 1 minute fast run followed by 2 minutes slow run, cycling can significantly increase maximum oxygen uptake. This training method has a significant effect on improving physical reserve.

5. Reduce visceral fat

When running in place, twisting the trunk can activate abdominal muscle groups, and combined with continuous fat burning effect, it can effectively reduce abdominal fat. Research shows that running at moderate intensity for 30 minutes every day can lead to a significant decrease in waist circumference on average after two months. Suggest pairing with core training to enhance the effect. When running in place, it is recommended to choose sports shoes with good cushioning performance to avoid hard ground exercises. In the initial stage, the intensity can be gradually controlled from 5-10 minutes per day, with heart rate monitoring to 60% -70% of the maximum heart rate. Perform dynamic stretching before and after exercise, and pay attention to replenishing water and electrolytes. Combining dietary control with strength training can more effectively achieve the goal of weight loss and shaping. It is recommended for middle-aged and elderly people to use wall or chair support to ensure safety.