Precautions for running in situ to lose weight Running in situ refers to running in a small space like standing in situ, which has the effect of slimming down. So what are the precautions for using in-situ running to lose weight? Interested friends come and have a look!

Precautions for losing weight by running in situ 1 Can you lose weight by running in situ?

Running in situ refers to running in a small space like standing in situ, which has the effect of slimming. Because running in situ is also an aerobic exercise, during the exercise, the fat in the human body will be fully burned, and some sugar will be converted into energy and consumed. However, losing weight is not that simple. You need to keep practicing for more than 40 minutes at a time to get a better weight loss effect, because only when the fat is fully mobilized can you lose weight.

For beginners, it is very tiring to run for 40 minutes in situ. You should make a good plan and practice step by step. Don't be eager for success at first, practice 15 minutes, and then increase the exercise time and amount after getting used to it, so as not to cause unnecessary harm and make it difficult for you to persist. In addition, it is also important to control diet. If you just practice blindly without adjusting your diet structure and eat high-calorie foods frequently, it will be difficult to achieve slimming effect, because fat will accumulate rapidly after consumption, and your weight may increase instead of decreasing.

How to lose weight by running in situ

The first stage of running: warm-up stage (5 minutes)

At first, the arm swings naturally, and it stays still for about 1 minute, so that the body can move, and then slowly speed up the frequency of swinging arm and become a fast walk. Remember, when you swing, don't make fists with both hands, palms down, and arms are at an oblique angle to your body. You should also breathe through your nose, not your mouth, because it will protect your trachea. After about 4 minutes, after warming up, you can enter the next stage of practice.

The second stage of running: jogging stage (5 minutes)

Put your hands back to your sides, swing rhythmically, and adjust them appropriately with your footwork. Don't rub your body. Get your body excited and get yourself into motion. After 5 minutes, enter the next stage of practice.

The third stage of running: running at the same speed (60 minutes)

Jogging in place for 60 minutes can lose weight. When jogging, don't always think about running, turn your attention to other aspects, so you can stick to it for longer. It is suggested that you can listen to music and watch TV properly to relieve physical fatigue. Let in-situ running become an aid, fully exercise and persist. I believe you will get a good weight loss effect.

Run indoors at night to lose weight.

1, prepare slimming equipment

Prepare a pair of comfortable running shoes and a foot pad, because they are used during exercise, which can make you more comfortable during exercise.

2, master the essentials of action

The essence of running in place lies in the action of the upper body, because most of the actions are swinging arms. If you swing your arm for an hour, I believe many people will feel bored and tired. Therefore, you should adjust your swing arm posture in stages, which will not only arouse your interest, but also help you lose weight and burn fat.

3. Overcome ideological inertia.

Everyone will have inertia when practicing, but it's up to you whether you can overcome it or not. If you practice for a while and stop to do something else, it will directly affect the effect. I suggest you say something encouraging every once in a while to keep yourself going.

How long can you lose weight by running in situ?

Losing weight is a gradual process, which can't be achieved in one day. It is unrealistic to get results in a short time. Therefore, if you want to lose weight by running, you must stick to it for 3 months or even longer. In order to avoid giving up halfway, you should find a partner, encourage each other and practice on time every day.

There have been successful cases of running in situ to lose weight. As we all know, the most famous case is Zhao Yiran. He changed from a fat man to a man with perfect curves of waist, chest, thighs and limbs, which I believe touched many people. Therefore, as long as you persist, you will succeed. Don't be discouraged and don't give up. After losing weight, all the pain is worth it.

Matters needing attention in running in situ to lose weight

1, don't run without shoes, because your feet directly touch the ground, which will cause great damage to your feet, and the heavier your weight, the greater the damage. So you'd better buy a pair of comfortable running shoes to protect your feet.

2. Run in the same place at night. It is best not to eat after running, because the fat has just been consumed, and eating may affect the effect. It is recommended to eat it the next day. If you are really hungry, you can eat a small amount of fruit.

3. After running, you must control your diet. It's best to eat some diet meals and give up snacks. Coke can also be quit, because eating and drinking like this often makes people fat.

4, the weight does not exceed 200 kg, running for less than an hour, and practicing step by step every day can get results.

5. If you have discomfort symptoms, such as abdominal pain, headache, dizziness, etc. Stop immediately and don't force yourself to get more serious diseases.

6. After running the next day, people's hands and feet will feel sore. This is normal. Don't worry too much. Keep running. After the body adapts, the symptoms will be alleviated.

Precautions for losing weight by running in situ 2 Benefits of running in situ

1. The space required for running in situ is very narrow, so the requirements for the venue are not high. Running in the same place has to be said to be a relatively economical way. 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.

2. When running in the same place, you often need to lift your legs and exercise your leg muscles.

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

4. Running in situ can also improve the 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.

5. If you insist on running in the same place every day, it will alleviate various sub-health states such as hyperlipidemia and hypertension.

6. Running in situ can make you more energetic and make people feel relaxed. Running briskly and rhythmically can make people feel happy, improve the function of nervous system and prevent neurasthenia.

7. The advantage of running is that it can increase human blood flow, enhance blood vessel elasticity and improve blood circulation. Statistics show that the coronary blood flow can be increased by 10 times when running quietly, 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.

8. Running plays a positive role in maintaining good heart function for middle-aged and elderly people, preventing lung tissue elasticity from decreasing, preventing muscle atrophy, and preventing coronary heart disease, hypertension and arteriosclerosis.

9. When running, the amount of air inhaled is several times more than when sitting, so that the lungs can be fully active, which can effectively prevent the elastic function of lung tissue from declining, improve the human body's ability to carry and utilize oxygen, and increase respiratory efficiency.

10, running can consume more energy, and muscles do work for a long time, naturally consuming body fat and increasing 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.

1 1. For people who run for a long time, the amount of blood pumped by the heart increases, the heart rate slows down accordingly, and the heart function is enhanced. Coronary artery blood supply function is better than hinge, and myocardial metabolism function is normal. Can prevent ischemic heart disease. The continuous contraction of lower limb muscles can improve blood circulation and effectively promote the blood return of lower limb veins and pelvic and abdominal veins. Thereby preventing thromboangiitis and hemorrhoids.

12. according to the meridian theory of traditional Chinese medicine, there are many starting and ending points of meridian circulation in the sole of the foot, and each point corresponds to a certain part of the body. Stimulating these acupoints can regulate the blood circulation of the corresponding body parts and help to improve or promote the functions of these parts. When running, the soles of the feet can be evenly stressed, and the soles of the feet can be repeatedly stimulated and rubbed to achieve the effect of foot massage.

13, sweating a lot during running can expel carcinogens such as lead, strontium and beryllium and other harmful substances in the human body, and prevent fatty cancer.

How to run in situ

1, warm-up phase

At first, you should watch TV or listen to music with your eyes, let your arms swing naturally at 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 your feet will also speed up and turn to fast walking. Swing your hands on your chest, but don't make a fist, relax and warm up with your palms down for 4 minutes. At this time, your body has basically reached the state of running.

2. Jogging stage

Hands swing rhythmically with their own pace, and the body relaxes and coordinates. It's boring to run in the same place for a long time. You can concentrate on watching TV or listening to music. You won't be tired and it's easy to stick to it. During the whole running, you should insist on breathing through your nose instead of your mouth, so as to effectively protect your trachea.

3. Endurance running with uniform speed or variable speed

Run in the same place for 30 minutes, and the pace can be changed. The key is to transfer the excitement of the brain, which is an auxiliary exercise to watch TV. Without the mechanical movement of the brain, it would be easy rather than a burden. Long-term persistence will definitely strengthen the body and lose weight.

Matters needing attention in in-situ operation

1, in the process of running in situ to lose weight, we should try to combine running with diet control, so as to effectively adjust the balance of calories in the body, not only lose weight successfully, but also be less likely to rebound.

2, research shows that as long as you persist for more than 40 minutes, the body's fat can be burned, in order to play a role in 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.

3. When running in situ, the requirements for knee joints are very high. If you have knee injuries or people with knee problems, it is best not to do strenuous in-situ running.

You can't run without shoes. A pair of suitable running shoes has a great influence on the effect of running to lose weight, and it is best to have a foot pad. It's best not to run barefoot. Running barefoot will make the calf bear more force and do great harm to the foot. And the greater the weight, the greater the damage.

It is best not to eat anything after running at night. If you are really hungry, you can eat some fruit.

6, running up to 1 hour every day. Friends who weigh less than 200 kg don't need to run to 1 hour. You can't run 1 hour at first, so don't blindly insist, but step by step.

7. If you feel unwell, stop running immediately. Running the next day, I felt sore all over, which reduced the running intensity that night.

What you need to prepare is a slightly thicker carpet and a pair of comfortable running shoes. Carpets will not affect the residents downstairs, running shoes are to protect their feet from injury.