There is a set of the physical exercises directed to safe and effective weight loss. Running on the spot is considered one of the most popular as he does not demand use of stock and can be carried out by people in any physical shape. In this article advantages and shortcomings of this exercise, the correct technology of its performance will be considered and also designated advantage for an organism and power efficiency.
Advantages and shortcomings
This method of weight loss is recommended to practice not only that who wishes to lose several extra kilos, but also that who has a serious problem of obesity.
Important! You hold trainings in special sportswear. If you have no opportunity to buy it, put on in lungs a natural t-shirt and shorts, put on sneakers or gym shoes with a nonskid sole.
Advantages
Thanks to an opportunity to regulate training process independently, this task causes the smallest quantity of problems.
On a question that gives running on the spot and what it has advantages, it is possible to hear such answers:
- It is loading of small intensity which has low injury and can be used by people of any age.
- Training process does not demand the special place for training. It is possible to run as at home, and in the open air, without having at the same time professional equipment.
- Regular trainings by run quickly yield noticeable positive result even if to give them a small amount of time in day.
- Besides strengthening of various muscular groups, this exercise is considered a good cardiotraining. It increases endurance and strengthens a cardiac muscle.
- Stimulates a metabolism, promotes disposal of an organism of slags and toxins, removes excess liquid.
- Does not make destructive impact on a backbone thanks to depreciation of pushes an ankle and knees.
Whether you know? Run is the earliest sport which was included by the first in the program of the Olympic Games in the 11th century BC. The first Ancient Greek athletes competed at the Games bared, glorifying by that a cult of a sound body. Only men were allowed to competitions and viewing Games; women obliged to train only to strengthen a body and to have healthy children.
Shortcomings
Despite the obvious advantage, this exercise it will be pleasant and will be suitable for performance not to all people. And that is why:
- This quite monotonous occupation which can bore at regular performance.
- Loading which running on the spot gives can seem insufficient.
- Constant jog movements of the lower extremities can lead to excess pumping of gastrocnemius muscles and pain in knee joints.
- As this exercise most often practices indoors, there is no inflow of fresh air to lungs.
What muscles work
First of all, in run are involved muscles of calves, hips and an ankle. Run promotes pumping of gluteuses, quadriceps, backbone muscles stabilizers. Bark, a press and bicepses are less actively involved in a muscle training.
Learn what muscles work during run.
Than running on the spot is useful
That who doubts whether run is useful to health, and does not know whether it helps to lose weight, the following information will be interesting. In comparison with long jogs on streets or stadium, this exercise bears more considerable advantage for an organism, than some think:
- involved are all muscles and joints of the musculoskeletal device;
- blood circulation is stimulated, body tissues are supplied with oxygen, there takes place metabolism more actively;
- running cardioloading promotes strengthening of a cardiac muscle, warns predynsultny and preinfarction anginas;
- content of sugar and cholesterol in blood decreases, through the emitted sweat toxic substances are removed;
- the endurance increases, the mood thanks to intensive production of endorphin is lightened;
- the exercise executed in the evening strengthens night sleep, and day jog gives to an organism a cheerfulness charge;
- work of nervous system is stabilized, memory improves, depressive and disturbing states are eliminated.
Learn about advantage and harm of run in the mornings.
How many calories are burned
It is considered to be that the hour training promotes an expense of 500 calories. In practice the number of the spent calories depends on intensity of occupation, weight of the person, ambient temperature. So, run with an interval speed (alternation of fast and slow rates) promotes loss more than 600 kcal, about 300 are spent for slow run, and the training in the cool room takes away 70-90 more additional calories. Stout persons at the same time lose more energy, than those who do not suffer from excess weight.
Read also about advantage and harm of interval run.
Importance of warm-up
Many amateur athletes ignore warm-up and at once pass to training process. Warm-up needs to be carried out regularly, it helps to switch an organism to the mode of hard work smoothly. It gradually increases the volume of the blood which is pumped over by heart, thereby reducing risk of developing of a heart attack. Warm-up is a warming up before a training. It improves coordination that allows to operate a body more skillfully.
As it is correct to run on the place
There are several types of this exercise which differ among themselves in technology of performance and, respectively, level of load of an organism.
It is important! If you feel discomfort in joints of legs after the training, check whether correctly you carry out this exercise. Incorrect technology of performance of exercise increases risk of traumatism and reduces efficiency of trainings.
Usual
Before a training surely air the room to improve supply of an organism with oxygen. At will turn on the vigorous running music — it will allow you not to lose the set speed. Such exercise imitates usual jogging at slow speed. If you are not able to run on the place yet, try to carry out the following sequence, resting palms against a wall.
Get up directly, extend hands along a body. A foot place next to each other so that they were parallel. You hold a back exactly, slightly bend a waist, you look directly before yourself. Slightly bend knees and hands in elbows, from this position begin the movement imitating slow walking. Try to land not on a sock, and on a heel, as at usual run. Gradually increase the rate of run, you will not reach a limit, allowable for you, yet, and then smoothly reduce speed to a full stop.
Video: usual running on the spot resting palms against a wall
With high raising of knees before
On a question whether running on the spot is effective, it is possible to answer in the affirmative. The most energy-intensive exercise which needs to be carried out approaches 5 minutes a maximum run with high lifting of knees is considered.
We advise you to learn how to increase and develop endurance in run.
Get up exactly, raise before yourself the left leg bent at an angle 90 ° and take away the left hand back. Right bend in an elbow, lift her palm to breast level. From this pose replace position of hands and legs with opposite, then again repeat sequence. You will run on the place, highly raising knees.
Video: run with high raising of knees before
Run with a shin zakhlyostyvaniye
It is carried out approximately the same as classical exercise. Differs in the fact that you bring foot at run not on knee level, and lift it above, touching a buttock. Starting position equal; you watch that the waist was not bent, and the look is directed directly. Bend hands in elbows or put them on buttocks palms outside — so it will be easier for you to control the number of contacts. During exercise control movements of feet, they have to strike accurately the center of buttocks, without being displaced to the outer side.
Video: run with a shin zakhlyostyvaniye
The mixed technology of run
Represents a set of exercises directed to increase in a training load. Begin a training with slow walking on the place (3 minutes). Smoothly pass to bouncings at first on two legs, and then on everyone serially (1 minute). Run at the fast speed (2 minutes) with an average speed (3 minutes), execute exercise with a zakhlyostyvaniye (3 minutes) and with high lifting of knees (2 minutes). Finish a training slow minute run, and then quiet walking (3 minutes).
Whether you know? The longest and difficult marathon in the world the New York ultramarathon of 5,000 km is considered. The competition takes place at stadium with a total length of racetrack slightly more than 800 m and it lasts more than 50 days! This marathon is directed, first of all, to check of mental, but not physical qualities. Therefore is called Samopreodoleny.
Running on the spot is an effective exercise for weight loss which regular performance gives positive changes three-four weeks of occupations later. Advantages this exercise has much, the main thing from them is an availability of a training to people of any constitution. The exercises based on classical run, much. Alternate them during the training for achievement of the best result.