Learn how to do cardio at home to lose fat as quickly as possible and boost your heart health. Jogging is very popular with healthy lifestyle advocates. If you use an appropriate nutrition program in conjunction with jogging, you can effectively get rid of fat. However, there is not always time left for jogging, and at such moments you can use jogging on the spot at home for weight loss.
Now this type of running has also become quite popular and if you read the reviews of people, then most often they are positive. Running on the spot is very beneficial for obese people. It can also be used with limited mobility, for example, for the elderly.
Jogging at home for weight loss helps to improve the work of the heart muscle, the vascular system, it will accelerate blood flow and is an excellent tool for warm-up. If you want to use jogging on the spot primarily to combat body fat, then you should do long sessions, but the results will be great.
For exercising, you need running shoes with good cushioning and some space. With the latter, there will be no problems in any apartment, because you literally need 1.5x1.5 meters of free space. You do not need to purchase any additional equipment, and in order to obtain a positive result, you need to conduct regular exercises, the duration of which is about half an hour or more.
Benefits of jogging at home for weight loss
If you decide to lose weight by jogging on the spot, then your activities should be regular. It should also be remembered that all types of running put an impact on the joints and, in order to protect yourself from injury, you need special shoes. To achieve positive results. You can practice for about half an hour every day. Here are the main benefits of running on the spot:
- An excellent means of preventing various diseases of the heart muscle, for example, hypertension, tachycardia, etc.
- Relieves stress and improves mood.
- Due to the acceleration of blood flow, oxygen supply to the brain improves and this leads to an improvement in its activity.
- Metabolic processes are accelerated, thereby activating lipolysis.
- Prevention of "stress" overeating.
- Muscle tone improves.
- Physical fitness and posture are improved.
For jogging at home for weight loss to be effective, you need to exercise constantly and at high intensity. Even if you do a powerful workout once or twice a week, you will not be able to get rid of fat. During this period of time, you should conduct at least three half-hour sessions, but it is better to bring their number to six. You can use a heart rate monitor or pedometer to monitor the intensity of your activity. These devices can now be purchased inexpensively in sporting goods stores or using special applications for smartphones.
To activate the fat burning processes, you need to take from 40 to 60 steps for 60 seconds or keep the heart rate in the zone from 50 to 80 percent of the maximum. Much has been written about fat burning zones today, but according to the results of recent studies, there are two conditions under which the body begins to burn fat:
- Your heart rate is above 50 percent of your maximum heart rate.
- It is necessary to create a comfortable load for yourself, in which you are able to run for a long time.
How to organize jogging classes at home?
If your fitness is poor, then start exercising at a slow pace for short periods of time. This will allow you to determine how hard this cardio load will be on your body. You should start by running for three minutes, and then it is worth stopping and assessing your physical condition.
If your heart rate remains normal and you feel good, then increase the session time to five minutes at the same pace. If you have a palpitations after running and it seems that this organ is ready to "jump out" of the chest, then the lesson should be stopped, and the next day, train for the same three minutes, slowing down.
The first week, the duration of your classes should be from 3 to 5 minutes (look at your condition). At the same time, you need to listen to your body so as not to harm your health. This recommendation applies to people who are severely obese or in very poor physical shape. With regular exercise, you will gradually gain shape and lose weight. After about 3 or 4 months, you should increase your intensity.
When you are ready to increase the load, you can continue running in place or use the treadmill. Today, there are small-sized simulators of this type on sale that can be installed in an apartment. With a treadmill, you will be able to lose about three pounds of body fat each month. If you decide to continue just such workouts, then you should start again with a minimum load. Do not run more than five kilometers during the day. This will not only allow you to maintain an acceptable load for the heart muscle, but also eliminate the wear and tear of the articular-ligamentous apparatus. To get great results, it is advisable to practice 5 or 6 times during the week.
Jogging technique at home for weight loss
It is advisable to exercise on a rubber mat to improve cushioning. As we said, for a quality workout, you need 1-1.5 square meters of free space. Before starting the session, you should warm up using walking for three or four minutes. You can stand in front of a wall and rest your hands against it at chest level. At the same time, slightly bend your arms at the elbow joints and tilt the body forward.
After that, start alternately tearing your legs off the ground, imitating a run. Watch your posture - the shoulder joints are slightly lowered, and the diaphragm should not be "squeezed". When you begin to feel comfortable in the back area, you can move away from the wall and continue running in place. It is necessary to push off and land exclusively on the forefoot, and the knee joints should not be fully extended.
Types of jogging in place for weight loss
It should be noted that training is best done in a well-ventilated area. To do this, open the window and let fresh air into the apartment. Now let's look at the types of running on the spot.
Classic running
This is the easiest type of running and you just need to lift your feet off the ground. With its help, you will not be able to create a strong load and therefore the classes should be long enough - 30-40 minutes. You can speed up, slow down, and even walk.
Try to breathe with your diaphragm, not your chest. Your breathing should be even. Also, while playing sports, you always need to listen to your body. To find the optimal running mode for you, it's worth doing a few experiments.
Running with high knees
It significantly surpasses classic running in intensity and this allows you to shorten your workout time. It should be remembered that while running with a high lift of the knee joints, the load on the ligamentous-articular apparatus increases.
To reduce the risk of injury, you need to exercise well. Not only the muscles of the legs are actively involved in the work, but also the back, as well as the abdomen. You can use interval running to increase the effectiveness of your training. For example, run with high knee joints for 60 minutes, and then run the classic way for the same length of time.
Running with an overlap
To use this type of jogging at home for weight loss, you should slightly tilt your torso forward and raise your knee joints high, try to touch your buttocks with your heels. Like the previous type of running, this cardio workout is also high-intensity, but the stress on the joints is significantly lower. Since the overlap jogging works great for the muscles of the thigh and buttocks, you can not only lose weight, but also improve the appearance of your body.
How to lose weight at home using jogging without a treadmill, you will learn from this video:
