锻炼并不总是必须是一项精致的活动，需要您在健身房上课或在户外参加课程。
Tip
The number of calories you burn jogging in place depends on a variety of factors. A person's weight, time spent jogging in place and intensity of the workout all play a role in the overall amount of calories burned.
实际上，当涉及有氧活动（例如慢跑10分钟或更长时间）时，不需要额外的设备，并且可以从自己的家中轻松完成这一事实，这是一个额外的奖励。您所要做的就是将锻炼装备启动。
Calories Burned Jogging in Place
According toHarvard Health Publishing，一个人的体重因素因努力而在锻炼时燃烧的时间燃烧。尽管慢跑时没有对卡路里燃烧的特定估计值，但期望它们与一般慢跑的估计相似。一个125磅重的人会燃烧多达60卡路里的热量，慢跑10分钟，如果慢跑一个小时，则会增加360卡路里的热量。
For a 185-pound person, jogging in place for 10 minutes may burn approximately 90 calories and if jogging for an hour, the calories burned increases to 530 calories.
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Benefits of Jogging in Place
Jogging, which is categorized by the美国人的体育锻炼指南as a vigorous activity,可similar in intensity to high energy workouts like jumping rope and kickboxing — as long as you put in the right workout intensity.
While jogging in place takes more concentration and effort to match the intensity of general jogging, it doesn't require any additional equipment or space. Jogging in place can also easily happen in your bedroom with no extra effort other than changing into workout gear or following an exercise video on your smartphone.
除了燃烧的卡路里，慢跑还适当heart rate pumping, lowers the risk of heart disease, reduces anxiety, improves stamina and在犊牛，股四头肌和腿筋中建立肌肉.
TheDepartment of Health and Human Services说要保持健康，成年人每周应至少花150分钟进行中等强度的运动。或者，通过以剧烈的强度锻炼，您可以在一半的时间内获得相同的结果。这意味着75分钟的剧烈慢跑将提供与150分钟的更适度慢跑锻炼或其他通常适度的锻炼（例如步行）相同的好处。
The梅奥诊所gives some useful advice on gauging your workout intensity. If you're aiming for a vigorous-intensity jogging workout, you can monitor your heart rate and aim for a target that lies between 70 to 85 percent of your maximum heart rate.
Tip
佩戴心率监测器将有助于在锻炼时跟踪您的理想心率。并确保在启动任何新的锻炼计划之前始终咨询医疗专业人员。
Incorporating Strength Training
In order to burn more calories while jogging in place for 10 minutes or more, consider adding strength training moves to your daily workout.
The康涅狄格大学健康中心recommends short bursts of jogging in place combined with sets of pushups, squats and lunges using your own body weight. This type of workout is perfect if you have less than 30 minutes available in a day.
Adding in a HIIT Component
Incorporating the principles of High-Intensity Interval Training (HIIT) to your daily jogging in place workouts will help increase your heart rate and boost overall weight loss. Alternate portions of medium-to-low intensity exercise with periods of high intensity exercise.
Increase your paceby adding high knee lifts for the high-intensity portion of your workout, followed by periods of medium-to-low intensity where you jog in place at a regular pace. This will result in more calories burned along with a faster rate of losing weight.