Jogging in place is an easy and convenient way to fit physical activity into your lifestyle. By jogging in place, you can burn excess calories, promote a healthy weight and lower your risk for several diseases. You can also incorporate arm movements while jogging in place to increase the amount of calories you burn. Always consult with a doctor before starting a new exercise program.
Physical Activity
The Center for Disease Control and Prevention recommends adults get 150 minutes of moderate-intensity aerobic activity each week in order to maintain current weight. Jogging in place fulfills this activity requirement and can be done in increments of 10 to 20 minutes at a time, so it can easily be fit into your spare time. If you jog in place at a vigorous pace, you can cut the recommended weekly amount to 75 minutes. Moderate-intensity jogging will raise your heart rate and make you sweat while vigorous jogging will make you breathe harder and be unable to say more than a few words at a time.
Weight Loss
There are 3,500 calories in 1 lb. of fat, so you need to reduce or burn 500 calories per day in order to lose 1 lb. per week. A person weighing 150 lbs. can burn 477 calories per hour jogging in place, so you would need to jog in place slightly more than an hour seven days a week in order to lose 1 lb. You will lose more weight if you combine jogging in place with a low calorie diet rich in fruits, vegetables, whole grains, low-fat dairy and lean meats.
Variations
You can burn more calories by increasing the intensity of your jog. The intensity can be increased by bringing your knees closer to your chest, incorporating strength training with dumbbells or wearing a weighted vest. By using 5 to 10-lb. dumbbells, you can do alternating bicep curls, alternating shoulder presses and tricep extensions. You can also contract your abdominal muscles while jogging in place to work your core muscles.
Considerations
Wear a comfortable and supportive athletic shoe while running in place to reduce your risk of ankle or foot injuries. Almost any athletic shoe will provide enough support for jogging in place, so you do not need expensive shoes. Do not wear ankle weights while jogging in place since this increases your risk of injury. To stay focused and motivated while jogging, plan to jog during your favorite television shows.
References
- Center for Disease Control and Prevention: How Much Physical Activity Do Adults Need
- MayoClinic.com: Counting Calories: Get Back to Weight Loss Basics
- University of Iowa Health Topics: Footwear: Care For the Pair that Keep You Moving
- HealthStatus.com: The Most Accurate Calories Burned Calculator: Jogging
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