A cardiovascular exercise is one that increases your heart rate, breathing rate and works up a good sweat. Running in place satisfies all three of those criteria, so it can be viewed as a good way to start a cardio workout regimen without the need for expensive aerobic machines. The only caveat is that this exercise should only be performed by people in good shape to start with; talk with your doctor if you're unsure.
Technique
Running in place is one of the most basic cardio exercises you can do, right up there with jumping jacks and skipping rope. Use a pair of comfortable running shoes and/or run on a padded surface, such as carpeting or padded gym flooring. Keep your head facing forward to limit the strain on your neck. Swing your arms while you run in place to increase the calorie burn. You can try variations as you become more advanced, such as lifting your knees as high as possible or simply speeding up your pace.
Calories Burned
Although running in place is a slightly different movement compared to actually running, it burns a substantial number of calories that rivals running on a treadmill or outdoors. The fitness experts at ShapeFit point out that running in place can burn 563 calories per hour for a 155-lb. person. This figure increases to 690 calories for a 190-lb. person. This is equivalent to running on a treadmill at 5 mph.
Benefits
In addition to the benefit of burning calories, running in place offers several others. It's basically a free way to get up and get moving -- the only necessity is a comfortable pair of shoes. The cardio benefit of running in place is immense, as it works to increase your heart rate similar to that of running on a treadmill. It can also help to tone and tighten the muscles in your legs, including your hamstrings, glutes, quadriceps and calves.
Exercise Regimen
Adults should exercise at a moderate pace for 30 to 60 minutes per day most days of the week. So, the best way to start your new exercise regimen would be to run in place for 30 minutes, four days per week. As you become more physically fit, you can increase your time spent exercising and/or the number of days you exercise. Make sure you get at least a day of rest between each workout at the beginning.
