Running is an activity that tones your legs, burns calories and promotes fat loss. You don't need an expensive treadmill or gym membership to tone your legs with running. Running in place is an effective method for accomplishing leg toning and fat loss. However, selecting the right running approach for your situation will help you fight boredom and meet your goals.
Exercise Recommendations
Running is considered a vigorous activity. You need only one hour and 15 minutes of vigorous activity weekly, according to the Centers for Disease Control and Prevention. This is compared to moderate activities such as walking or biking on level surfaces, where you need two hours and 30 minutes of activity weekly. Discuss your toning goals with your doctor to determine whether running is the best activity for you.
Interval Training
If running in place is too difficult, take an interval training approach to increase strength and tone your legs. Interval training alternates moderate activity with high intensity activity, such as running. For example, you might start out walking in place. After a few minutes of walking, increase your pace to running, to burn higher amounts of calories and build muscle. Rotate between walking in place and running during your interval training session.
Circuit Training
Circuit training is a workout approach that helps fight boredom. During this type of workout, you alternate between running in place and leg toning exercises to burn calories and tone legs. For example, you might start out with leg squats. Then, switch to running in place for a few minutes. For the next circuit, select a new leg exercise, such as leg circles. Then, rotate back to running in place again for a few minutes. Continue to rotate between activities for at least 30 minutes.
Leg Toning and Running
If you select a circuit training approach, select leg toning exercises that help you get the most from your workout. For example, the pick-up squat adds intensity to your workout by using hand weights. Start out in a standing position, holding hand weights that weigh 5 to 8 lbs. Lower into a squat position, keeping your knees behind your ankles and weight on your heels. At the bottom of your squat, set down your hand weights in front of the body. Return to a standing position. Then, squat again, however, this time pick up your hand weights at the bottom of the squat. Continue this rotation for a minute.
Another effective exercise to use during your circuit training workout is the single leg circles. Lie down and extend your right leg toward the ceiling, toes pointed. Make five small circles in the clockwise direction. Then, make five small circles counter-clockwise. Complete this exercise five times on each side of your body.
References
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- Fitness Magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- MayoClinic.com; Interval Training -- Can it Boost Your Calorie Burning Power; February 2010
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