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All about Spot Jogging and its Benefits!

All about Spot Jogging and its Benefits!

Too lazy to step out of your house to visit the gym or park for exercise? What if we tell you can lose those extra kilos or stay fit without stepping out? Yes! There are a couple of exercises that you can do in the comfort of your home without the need for any fancy equipment. Spot jogging is one of them. Also called as jogging in place, spot jogging is easier as compared to jogging on a treadmill or in a park. Be the summer heat or winter cold, spot jogging is an effective way to help you lose weight. All you need is a pair of good shoes.

Spot jogging is helpful to burn extra calories as well as it is a great way to warm up for an intense exercise. Running in place is also a great way to lose belly fat. It is also a cardio workout that helps to make your heart stronger and maintain lung health.

How to do spot jogging in an effective way?

  • Wear comfortable clothes and shoes.
  • Stand straight.
  • Lift one foot and then the other, as you pump your arms to jog in place. Repeat the procedure as you do the jogging, but staying in one place.
  • Once you get the hang of it, try to lift your knees higher, keeping your thighs parallel.
  • Repeat the procedure for a few minutes.

Ways to use spot jogging in your workout routine

  • You can use spot jogging as a warm-up. It means to prepare your body for other strenuous exercises. This will help to increase the heart rate. To begin, do a light jog for a few minutes. Lift your one leg at a height of a few inches from the ground, hop from one foot to another.
  • You can also do spot jogging as a break from your regular routine. You can do it at home or at your workplace.

Read More : Benefits of Walking: Staying Fit made Easier

Benefits of jogging in place

  • Spot jogging is not only beneficial when it comes to losing weight, but also has numerous health benefits. It helps to build muscles and reduces the risk of chronic diseases.
  • The best part of spot jogging is that it can be done at the convenience of your home.
  • Jogging in place helps to maintain heart health. It is an effective cardio exercise that helps to burn calories and warm up your body.
  • Even though you do not need fancy equipment to do spot jogging, but you need to find a suitable spot. You must make sure there is enough space for you to lift your legs and move them.
  • A lot of people do not exercise regularly due to time constraint. After a busy day at work, it would be difficult for you to head to the gym for a workout. By doing spot jogging at home, you are saving the time it takes you to head to the gym.
  • Spot jogging helps you with the similar benefits you get by jogging at a park. Doing the exercise for 30 minutes five times a week helps to prevent a number of health conditions. Health conditions that can be prevented by the exercise include cancer, heart disease, osteoporosis, diabetes, etc.
  • The exercise is also beneficial in muscle building. Muscles that reap benefit by spot jogging include calf muscles and quadriceps and hamstring muscles.
  • The exercise also helps in weight loss. Jogging helps to burn q huge number of calories. The faster you jog, the more calories you burn. Make sure you combine your exercise with a healthy diet.

Read More : Lifestyle Changes for Diabetes that’ll Help you Lifelong

Spot jogging workout routine

Ever thought doing cardio exercises at home without any fancy equipment is possible? Well, what if we tell you it is possible? Yes. All you need to do is begin with 5 to 10 minutes of stretching session. This will help to loosen your muscles. For another five minutes do spot jogging. Rest for two minutes and then do 20 to 25 push-ups, followed by a half-minute plank. Rest for another two minutes. Now do spot jogging for another five to seven minutes. Now do a few bodyweight squats and half a minute’s session of jumps. Rest for another two minutes and repeat the process from the beginning. Repeat the process until you complete 30 minutes of a workout session. This session will help you burn a huge number of calories and is beneficial for muscles located in legs and abdominal area.

Tips to remember

Since you are performing the exercise at the comfort of your home with no one to monitor, it is important to maintain a routine. You must also monitor your progress, check if you are able to lose weight or maintain a healthy body.

No matter how much you work out, you cannot have a healthy body if you do not pay attention to what you eat and drink. You must drink at least 8 glasses of water every day. Make sure your diet comprises of food rich in vitamins and proteins.

Before doing any exercise, it is important to warm up your body. This helps increase the heart rate steadily. Make sure you cool down your body after every workout. To burn more calories, it is advised to gradually increase the intensity of your jogging.

The simple way to do spot jogging is by jogging on the spot for a few minutes and then gradually increasing the speed. And to cool down your body, walk slowly on the spot for another few minutes.

For the success of any workout routine, it is important to follow and monitor a strict routine. In addition, to work out, it is very important to stay hydrated and consume a well-balanced diet.

Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources

How to Jog in Place to Lose Weight/https://www.livestrong.com/article/452928-how-to-jog-in-place-to-lose-weight/Accessed on 18/04/2020

9 Ways to Get a Great Cardio Workout at Home/https://www.verywellfit.com/best-home-cardio-exercises-1231273/Accessed on 18/04/2020

How to do: Jog on the Spot/https://www.skimble.com/exercises/965-jog-on-the-spot-how-to-do-exercise/Accessed on 18/04/2020

Is Jogging in Place Beneficial?/https://www.fitday.com/fitness-articles/fitness/cardio/is-jogging-in-place-beneficial.html/Accessed on 18/04/2020

Running Tips: How to run or jog in place to lose weight and belly fat- Watch video/https://www.timesnownews.com/health/article/does-running-in-place-help-you-burn-belly-fat-how-to-jog-in-place-to-lose-weight-watch/494027/Accessed on 18/04/2020

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Written by Nikita Updated कुछ हफ्ते पहले
Fact Checked by Hello Swasthya Medical Panel