What are the benefits of running in place? How to run in place?

1. When running in situ, the space needed is very small, so the requirements for the venue are not high. Running in place is an economical way. You hardly need to buy any equipment, not to mention the venue fee and training fee. As long as you find a suitable occasion, you can start to exercise and lose weight.

2. When running in situ, you often need to raise your legs high to exercise the leg muscles.

3. There is a strong running rhythm when running in situ, which can bring a certain pleasure experience.

4. In situ running can also improve running speed, for example, it can be increased from 64 to 120 steps in situ running at a time, which consumes a lot of physical energy and can reduce weight.

5. If we insist on running in situ every day, it can relieve the sub-health state such as hyperlipidemia and hypertension.

6. Running in situ can make people feel more energetic and relaxed. Running in a light and rhythmic way can make people happy, improve the function of nervous system and prevent neurasthenia.

7. The advantages of running are that it can make the blood flow of human body faster, the elasticity of blood vessels stronger and the blood circulation improved. Some data show that the coronary artery blood flow during running can be increased 10 times than that during quiet running, that is, the blood flow per minute can reach 1200-1400ml. The long-term jogging people, the myocardial nutrition has obvious improvement, myocardial enhancement, thickening, organ function improvement.

8. Running plays an active role in maintaining the good heart function of the middle-aged and elderly, preventing the decline of lung tissue elasticity, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, etc.

9. The amount of air inhaled in running is several times higher than that in sitting, so that the lungs can be fully activated, which can effectively prevent the decline of the elastic function of lung tissue, improve the ability of carrying and using oxygen, and increase the respiratory efficiency.

10. When running, it can consume more energy of the body. If muscles work for a long time, they will naturally consume fat in the body and increase muscles. It is very beneficial to lose weight, control weight and prevent obesity. In addition, running can speed up blood flow, greatly reduce excessive cholesterol and triglycerides in serum, which can improve lipid metabolism, prevent hyperlipidemia, and help prevent arteriosclerosis and coronary heart disease.

11. For people who have run for a long time, the blood volume of the heart beat increases, the heart rate correspondingly slows down, and the heart function increases. The blood supply function of coronary artery is better than that of hinge, and the myocardial metabolism function is also normal. It can prevent ischemic heart disease. The continuous contraction of the lower limb muscles improves the blood circulation, and can effectively promote the blood return of the lower limb vein, pelvic vein and abdominal vein. It can prevent thrombophlebitis and hemorrhoids.

12. According to the theory of meridians and collaterals in Chinese medicine, there are many starting and ending points of meridians and collaterals circulation in the sole of the foot, and each point corresponds to a certain part of the body. Stimulating these points can regulate the blood circulation of the corresponding part of the body, which is helpful to improve or promote the function of these parts. When running, it can make the sole evenly stressed, face the repeated stimulation and friction of the sole, and achieve the same effect as the sole massage.

13. Sweat a lot during running, which can expel carcinogens such as lead, strontium, beryllium and other harmful substances from human body to prevent fat cancer.

How to run in place?

1. Warm up stage

At the beginning, you should watch TV or listen to music, let your arms swing naturally on both sides of your body, walk slowly with your feet in place, warm up for about a minute, then speed up the frequency of swinging your arms, and speed up the pace of your feet, turning it into a fast walk, swing your hands in front of your chest, but don't clench your hands, relax, and warm up for 4 minutes. At this time, your body has basically reached the shape of running. State.

2. Jogging stage

The hands move rhythmically with their own steps, and the body is relaxed and coordinated. Running in situ for a long time is very boring. You can focus on TV or music, so you won't be tired and it's easy to keep going. In order to effectively protect the trachea, we should always use the nose to breathe instead of the mouth.

3. Constant speed or variable speed endurance running

Run in place for 30 minutes in a row, changing pace. The key is to shift the excitement of the brain. It is an auxiliary movement of watching TV. Without the mechanical movement of the brain, it will be very easy to do so rather than a burden. Long term adherence is bound to strengthen the body and lose weight.

Precautions for running in place

1. In the process of running in situ to lose weight, we should try to adhere to the combination of running and diet control. If we do this, we can effectively regulate the balance of income and expenditure of calories in the body, not only can we lose weight successfully, but also it is not easy to rebound.

2. The research shows that as long as it lasts for more than 40 minutes, the fat in the body can be burned off, and the effect of weight loss can be achieved. Running in place for more than 40 minutes, usually sweating, at this time a lot of water loss in the body, need to drink a lot of water to supplement, and drinking water can also play the role of weight loss and body building.

3. When running in situ, the requirements for the knee joint are very high. If you have knee joint injury or have knee problems, you'd better not run in situ.

4. You can't run without shoes. A pair of suitable running shoes has a great effect on running weight loss. It's better to have a foot pad. It's better not to run barefoot, barefoot running will make the calves bear more force, and the damage to the feet is also very big. And the greater the weight, the greater the damage.

5. It's better not to eat after running at night. If you are really hungry, you can eat some fruit.

6. Run for up to one hour every day. A friend who doesn't weigh more than 200 Jin doesn't need to run for an hour. Don't run for less than an hour at the beginning. Don't stick to it blindly. Step by step.

7. If you feel unwell, stop running immediately. On the second day of running, there was pain all over the body, and the running intensity was reduced that night.

8. We need to prepare a small carpet with a little thickness and a pair of comfortable running shoes. Carpet will not affect the downstairs residents, running shoes are to protect their feet from injury.