1, first of all, on the surface, is different.
Running in situ means drawing a circle around your station in a small space, any venue, while people stand in the circle, running like standing still, pushing their legs up, so that the whole body is in a state similar to running. Running mostly refers to outdoor running. There are many places, and it is also a real running action, not just a running state like in situ.
2. In fact, both in-situ running and outdoor running can play a certain exercise role. It can't be said that running outdoors or in situ is better, but it can only be said that it is suitable for people and needs with different physical foundations. The advantage of running in situ is that it is simple and easy, and it is not limited by the venue. You can also exercise at any time in rainy days.
Although outdoor running has a better effect of reducing fat, it is more free and changeable, and it is easy to get hurt because of the influence of geographical environment, such as rugged terrain. 3. From the effect of reducing fat, running in situ is definitely effective, and the degree of burning fat is higher than brisk walking and lower than jogging.
Running in situ is not as good as running outdoors. The biggest difference between outdoor running and in-situ running is wind resistance and friction. It takes more power to overcome resistance and do work. If it is cross-country running, it is also necessary to avoid obstacles and altitude rise and fall, which requires higher physical strength.
Moreover, outdoor running can not only train the quadriceps, which is responsible for lifting the thigh, but also train the muscles in the buttocks and the back of the thigh, which are responsible for pushing the body forward. Wide training muscles and good fat burning effect. However, when running in situ, the main action is to run upward against gravity without lateral displacement, so the main training is only iliopsoas and quadriceps femoris, which can't effectively practice buttocks. The trained muscle groups are less than outdoor running, and the fat burning ability will naturally drop greatly.
Extended data:
1, don't sit down and rest after running. As we all know, after running, it is easy to feel tired and tired, panting and aching muscles all over.
However, even if you feel sore, you can't sit and rest immediately. Because this will affect the blood return of our legs, and even affect the whole blood circulation, leading to excessive secretion of lactic acid, which will aggravate the fatigue of our body and muscles.
Especially after long-distance running, it is more likely to happen. Generally, you should walk slowly for a few minutes after running, or do some stretching and relaxing activities, or take more deep breaths to help your muscles relieve fatigue as much as possible.
Don't take a bath immediately after running. Many people feel sticky after running and want to take a bath immediately.
Actually, this is wrong and unscientific. When running, it will speed up the blood circulation in our body; After running, we all sweat, a lot of heat is released in our bodies, and the capillaries on our bodies are open.
If you take a hot bath immediately, the blood circulation of the skin and skin will continue to accelerate, which may lead to insufficient blood supply to other organs of the body and lead to hypoxia; If you take a cold bath immediately, it will lead to the sudden contraction of capillaries, which will easily reduce the body's resistance and cause diseases such as colds and diarrhea. In addition, just like taking a cold shower, you can't enter an air-conditioned room with air conditioning immediately after running.
Because it will also make the skin tight and sweat, it is easy to reduce immunity and cause a cold. The correct way is to wipe the sweat properly after running for 30 minutes, and then go to the air-conditioned room or take a cold bath after the body cools naturally.
You can't drink cold drinks immediately after running. When running, our body will eliminate a lot of sweat, without more water supplement, which will make us feel thirsty after the end, and at the same time, our body will feel hot inside.
Some people will use a lot of cold water to put out the fire in their hearts and solve the problem of water shortage immediately after running. But this will make our throat, esophagus and other organs contract suddenly when they are cold at high temperature, leading to diarrhea, vomiting and even stomach cramps.
For people with bad stomachs, such as those with deficiency and cold stomachs or those with weak bodies, it can also cause some gastrointestinal diseases. Pay attention. Try not to drink cold water or have a cold drink directly after exercise.
References:
Baidu Encyclopedia: Running.
How to run in place, how long to run.
Running in situ refers to a small space, any venue, drawing a circle around one's own station. People stand in the circle and run as if standing still. Push your legs up to keep your whole body running, so you won't be too tired and you can lose weight. For those who have just started running, it is recommended to run in place 15 minutes. After getting used to it, you can gradually increase the running time in place.
Motor skills
1, the first stage of running: warm-up stage (5 minutes)
At first, watch TV or listen to music with your eyes, let your arms swing naturally at your sides, and then walk slowly in the same place. This walk in situ takes about 1 minute to get your body moving first. Remember, during the whole running, keep breathing through your nose, not your mouth, so as to effectively protect your trachea.
Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. The preheating phase can be completed in about 4 minutes. At this point, the body has basically reached the state of running and can start running.
2. The second stage of running: jogging stage (5 minutes)
At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. Turn the excitement to the TV in front of you. Don't always think about running, let running become an auxiliary exercise to watch TV.
3. The third stage of running: uniform endurance running stage (60 minutes)
In the 60-minute running process, the most important thing is to divert the excitement of the mind when running. Don't always think about running, but shift your excitement to TV programs you watch with your eyes or music you listen to with your ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, you will find that running for 60 minutes in a row is not an impossible task.
What are the advantages of running in situ?
1. If you insist on running in the same place every day, you can alleviate various sub-health states such as hyperlipidemia and hypertension.
2. Running can improve human blood circulation, enhance physical fitness, and significantly improve people's mental state under busy work. Running can increase the coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200~ 1400 ml.
People who insist on jogging for a long time have obviously improved myocardial nutrition, strengthened and thickened myocardium and improved organ function. 3. Running plays a positive role in maintaining good heart function, preventing lung tissue elasticity from decreasing, preventing muscle atrophy, preventing coronary heart disease, hypertension and arteriosclerosis.
4. The amount of air inhaled during running is several times more than that during running, so that the lungs can be fully active, which can effectively prevent the elastic function of lung tissue from decreasing, improve the human body's ability to carry and utilize oxygen, and increase respiratory efficiency. 5, running can consume more energy in the body, muscles do work for a long time, naturally consume body fat, and at the same time increase muscles.
This is very beneficial to lose weight, control weight and prevent obesity. In addition, running can also speed up blood flow, greatly reduce excessive cholesterol and triglycerides in serum, improve lipid metabolism, prevent hyperlipidemia, and help prevent arteriosclerosis and coronary heart disease.
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Is running in situ a good way to exercise?
Running in situ is a very popular way of running now. You can watch TV while running after work every day, which can not only exercise, but also won't delay the time of watching TV and don't worry about the weather.
Although it is good to run in situ, you must master the correct method and posture of running in situ to achieve the best exercise and fitness effect, especially when running, you must wear a pair of comfortable sports shoes with shock absorption effect, and never run barefoot. The heavier the barefoot, the greater the injury. Many people think that running in place is running in place. I persisted for a while, and the effect was not very good.
In fact, this is the reason. Simply running in the same place, the exercise is too monotonous and boring, and it is very casual to exercise at home, so it is difficult to achieve the expected results. Therefore, if you are going to run in situ, you need to master correct and effective running methods and skills.
The correct way to run in place: the weight loss method of running in place is decomposed into 1 hour uninterrupted leg running, plus upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing.
So the correct running method can better promote weight loss. Warm-up in 5 minutes = Walk slowly 1 min. Walk fast for 4 minutes. When you start watching TV, you can let your arms swing on both sides of your ribs and your feet walk slowly in the same place.
It takes about 1 minute to walk in the same place, so that your body can move first. Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk.
At this time, the hands swing from both sides of the ribs to the chest. Don't clench your hands, relax, and then put your palms down. This action is a bit like kneading dough, and it feels like pressing down. Jog for 5 minutes, then walk for 4 minutes, then speed up the pace and gradually change from walking to running.
At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically.
You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired. After 60 minutes of endurance running, enter the endurance running stage.
The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running.
Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works. As long as you can run correctly and master running skills, you can lose weight in a short time.
Therefore, this method is especially suitable for those housewives who can lose weight without going out. Let's act quickly. Advantages and disadvantages of running in situ The space required for running in situ is very narrow, so the requirements for the venue are not high. When running, you often need to lift your legs and exercise your leg muscles.
There is a strong running rhythm when running in situ, which can bring us a certain pleasant experience. Running in situ can also improve running speed. For example, running in the same place can increase from 64 steps to 120 steps at a time, which consumes a lot of physical energy and can also lose weight.
Running in situ to lose weight has to be said to be a relatively economical way to lose weight. It hardly needs to buy any equipment, not to mention venue fees and training fees. As long as you find the right occasion, you can start exercising to lose weight. It can be said to be the cheapest and fastest way to lose weight.
In fact, after strenuous aerobic exercise, it can effectively burn glucose in our body, so that some sugar components can be converted into new energy and consumed by the human body. The end result is that we will lose weight.
It is suggested that everyone should try to combine running with diet control in the process of running in situ to lose weight. Doing so can effectively adjust the balance of calories in the body, not only losing weight successfully, but also not easily rebounding. Running in situ can lose weight, but if the duration is very short, the effect will be greatly reduced.
To what extent can exercise reduce weight? Studies have shown that as long as you persist for more than 40 minutes, you can burn body fat and achieve the effect of losing weight. Running in the same place for more than 40 minutes usually leads to sweating. At this time, a lot of water is lost in the body, which needs to be supplemented by drinking a lot of water, and drinking water can also play a role in losing weight and shaping.
However, it should be noted that running in situ has high requirements for the knee joint. If you have a knee injury or knee problems, it is best not to do strenuous running in the same place. If you insist on running in the same place every day, you can alleviate various sub-health states such as hyperlipidemia and hypertension.
Running in situ can make us more energetic and make people feel relaxed. Sports skills of jumping in place: the first stage of running: the warm-up stage begins (5 minutes). Watch TV or listen to music with your eyes, let your arms swing naturally at your sides, and then walk slowly in place with your feet. It takes about 1 minute for the body to move first.
Remember, during the whole running, keep breathing through your nose, not your mouth, so as to effectively protect your trachea. Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body.
The preheating phase can be completed in about 4 minutes. At this point, the body has basically reached the state of running and can start running. The second stage of running: jogging stage (5 minutes). At this time, the hand movements can easily turn back to the sides of the body, and then swing rhythmically.
At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate.
Turn the excitement to the TV in front of you. Don't always think about running, let running become an auxiliary exercise to watch TV.
Then you will find that you are not too tired. The third stage of running: the stage of uniform endurance running (60 minutes) is the most critical in our 60-minute running process.