No matter what kind of sports, the so-called sports goal (the embodiment of sports effect) needs to reach a certain intensity and time scientifically. For example, running in situ mainly depends on:

1, intensity depends on heart rate: the ratio of your heart rate to your maximum heart rate when running in the same place (to evaluate your exercise intensity, for example, aerobic exercise to lose weight should reach 60%-80% of the maximum heart rate). To put it bluntly, you have to be a little tired, but you can't be out of breath.

2, the amount of exercise can be seen in time: the average person's aerobic exercise for the purpose of burning fat and losing weight must last for more than 30 minutes before entering the stage of burning a lot of fat (the first 20 to 30 minutes mainly consume carbohydrates), so it takes a little longer to lose weight. Of course, there is a limit, not too long (not more than 1 hour, or a little longer, depending on personal physique). If it takes too long and consumes too much, it will decompose protein and lose muscles.

Running in situ is slightly less intense than normal running, has less influence on joints and is safer, especially suitable for people with weak or heavy bodies. But running in situ is boring and needs more patience to persist.