Getting into a good cardio workout routine can pay great dividends to your overall fitness and health. It can boost your energy levels on a daily basis, and simply make you hungry to take on more activities outside of exercising. those who are just looking to get into adding some exercise may want to start with something “easy”, and certainly not too strenuous. Walking and jogging in place both offer simple, cost free options for exercise that almost anyone can do. The question is, which is better? How do jogging on the spot and walking compare?
While both provide excellent cardiovascular calorie-burning workouts. The answer depends on your particular needs. If you are largely inactive and you want to make the first step towards getting in better shape, start with walking. It’s simple and you’ve been doing it for years! Walking is easy on your joints, low impact, and low-intensity enough that longer sessions should be manageable. Jogging on the spot, or running in place, is a better choice if you are stuck inside and want to do something where you can get your heart rate up higher than you would walking, along with more benefit to your leg muscles, although there is a little more impact involved.
Let’s look at both more closely, and weigh out the pros and cons. Then, hopefully it’ll help you decide which is right for your particular situation.
Why Jogging On The Spot? Is It A Good Workout?
Many gym goers and regular exercisers have their favorite cardio exercises that they like to stick to. For some it’s bike riding; whether they are able to go off, with all their gear on, fast paced, into the mountains, or whether they are at their local fitness center sweating it out in a Spin class. Someone else might be a hiker or rock climber or love training with the speed bag. They are lucky enough to find something they love that is also a great workout. Others prefer to go to a fitness center, or gym, hop on an elliptical or row machine and just go. Even if you have a favorite activity or like to keep it simple, either way we all have constraints that we have to work within. Work, weather, location, kids, commitments, all these things conspire to where we need to find more convenient forms of exercise if we will be able to squeeze it in.
Jogging or running has always been a popular form of exercise for many people, whether it’s through the neighborhood, or on their local track.
You may not care to run through your neighborhood for whatever reason. Maybe there’s too much traffic, or extreme hot/cold, or it’s a matter of safety. Perhaps you’re uneasy with a treadmill or don’t have the space or cash for one. Another option is jogging on the spot. You’ll find that this type of jogging saves you time, and you don’t have to worry about what the weather is like outside.
Jogging on the spot is an effective workout. It allows you to burn calories, and get some good cardiovascular conditioning in. If you like to do high-knees, or jumping jacks, (which you can throw in there to switch it up) then this exercise will probably be a good choice for you.
You do not need much space, and you can do it in the comfort of your own home. If you have a carpet, or mat, you can even perform this exercise in your bare feet, if that feels more comfortable to you (and you still have the option of using your running shoes, if you prefer). Jogging on the spot is as low- or high- intensity as you want it to be. It’s a great calorie-burning exercise, that works well for beginners as well as experts. If you are curious as to the best way you should jog on the spot, there are many free videos online where people (of all shapes and sizes) are demonstrating some excellent ways in which you can jog on the spot (whether in your home, or at a fitness center or gym).
Jogging In Place vs Walking: Do They Work The Same Muscles?
Walking and jogging in place both work the legs obviously, but they do so in different ways. Jogging on the spot works your quadriceps, calves, and glutes. The effort from walking is focused on your hamstrings and glutes.
Comparatively the quadriceps and calves are not stimulated much by walking, unless it’s on an incline. In the area of muscular stimulation, jogging on the spot is definitely the winner and will strengthen your legs considerably.
How Does Jogging On A Treadmill Compare To Jogging On The Spot?
Jogging on a treadmill is great. Of course you get some great benefits, namely protection from the weather, as well as things like knowing exactly how far you ran, and how fast, heart rate monitoring.
With jogging on a treadmill, you are technically jogging in the same spot, but of course the belt is moving. The important thing to note is that you are striding forward like normal running. When you jog on the spot, your feet are coming down at the same point where they took off from. So it is a different movement. You can get the benefits of high-intensity jogging, jogging indoors on a treadmill, or jogging on the spot. The big advantage of jogging on the spot is that you can get a lot of the benefits that a full-impact, regular jog would give you, but in in one location, indoors with no equipment.
Some would argue that treadmill work is less effective than actual running or jogging since you cannot extend your legs the same way that you would if you were actually moving forward.
It’s true that you are doing more work if you are actually propelling your weight forwards, but going up and down as you do when you run in place or staying in place on a treadmill are both a good workout too.
Either way, you still get a great cardio exercise, without having to worry about the weather, and if you own your own treadmill, then you get the benefit of doing it from the comfort of your own home as well.
How Many Calories Does Jogging On The Spot Burn?
With jogging on the spot, you’re doing a variable-intensity form of cardio. You definitely still burn plenty of calories. If you are just looking to burn off a few calories a day, and keep your heart and lungs strong, the number of steps you would need to take during this exercise will be low, but you’ll want to go at a faster pace. If you are trying to lose fat and are looking to burn a lot of calories then obviously you will need to put in more time.
To be more specific, let’s say that you are looking to burn 50 calories a day, while jogging on the spot, well then according to fitness experts, you would need to take 1,000 steps in this exercise to burn those calories. Now if you are someone who is looking to burn more, say 300 calories a day while jogging on the spot, well then you will need to take 6000 steps while performing the exercise.
Another way to estimate calories burned is to use the time the exercise is performed. 10 mins will burn about 90 calories for a 185 lbs person, or about 530 an hour at an average pace.
You’ll have to find a pace that suits your current body weight, and shape, which will make the exercise a lot more manageable, where you do not have to worry about burning yourself out too quickly. That being said, going at a higher intensity will burn calories faster and have more cardiovascular benefits.
You can also do interval training, where you go as hard as you can for short bursts, say 30 seconds, then slow way down and catch your breath for the next 30 or 60 seconds. This is highly effective for fat loss and conditioning.
Is Jogging On The Spot Harder On Your Knees And Joints?
Jogging on the spot is actually better for your knees and joints than jogging outside, where you are moving over distances, often on hard surfaces. While not considered low-impact, running in place is a moderate, or medium-impact exercise. With jogging outside, over distance, you will really wear down your knees and ankles if you’re not careful. If you already have less than perfect knees, or are simply worried about the health of your knees and ankles, then it would be better for you to go with jogging on the spot instead of running/jogging outside.
Is Jogging On The Spot Harder Than Walking?
When you compare walking and jogging on the spot, you’ll find that walking is easier. Certainly it is easier to do for longer time periods. There is an explosive element involved in running in place that requires quite a bit more effort than the slow exertion of walking.
To jog is to put impact on your knees, whether on the spot, on a treadmill, or on the street. Jogging in place is the lowest-impact of these options, but not close to walking.
Every time you lift one of your legs, then bring it down, it creates impact on your knees, where as when you walk, you are going through more of a fluid, gliding, rhythmic, motion, so there is less impact on your knees and joints. Of course both exercises are beneficial to your overall fitness, but your individual level of fitness, your location, and your outcome goals will be the deciding factor in which of these you decide to do.
The Importance Of Stretching Before Jogging On The Spot
Before you began jogging on the spot, one of the best ways to ensure that you get an excellent, injury-free workout, is to take 5 minutes before hand, and stretch out your back, hip, and leg muscles.
Doing so will help ensure that you do not cramp up, or strain a muscle. You will also be more relaxed as you began the exercise, which will give you the ability to put more energy into the routine. Stretching will also help with how sore your muscles are (or are not), after you have finished your jogging in place workout.
This is important before and after any type of exercise, and is your single best tool in preventing injury and therefore, setbacks.
Is Walking A Good Workout?
When it comes to walking, you’ll probably agree, that this is probably the simplest and (one of) the most beneficial exercises you can do. Walking takes minimal effort or planning, and is one of the few exercises, that doesn’t require much thought or focus. There is no need for any equipment here, a fitness, or gym membership here – You can do this in your home, or outdoors, and still receive a lot of benefits from doing this as your cardio exercise.
Walking will still burn a significant number of calories and can really get your heart rate up if done fast enough or uphill.
Walking On A Treadmill
With all the different health benefits of walking, doing it everyday can really do wonders towards your overall fitness. You have the option of doing this outdoors, or inside on a treadmill. If you are someone who prefers being outdoors, and really enjoys seeing the sights, hearing the sounds, and feeling the breeze, then walking outdoors may be a better fit for you. In a world in which our lives constantly get faster and busier, just slowing things down to the natural pace of our footsteps can be therapeutic and can help you clear your mind.
If you are someone who prefers to not have to worry about the weather, or can do without the cold or the heat, then walking on a treadmill may be more your taste. Both of the two forms of this exercise, supplies you with a great cardio workout, so with either route, you cannot go wrong.
How Many Calories Does Walking Burn?
Everyday as you walk, with each step you take, you are burning calories. Fitness experts agree that this is very good for your health. So the more you are able to walk (whether on a treadmill, or outdoors) you should give it a go. When it comes to the amount of calories lost during your walks, in addition to the speed you walk and any incline involved, there are several areas that will determine how many calories are burned from each step you take: your weight, your height, and the surface you are walking on.
So the shorter you are, and the more you weigh, the more challenging it may be to burn off those unwanted calories.
That being said, the average amount of calories burned is 2 calories per hour per pound of bodyweight, at an average pace of about 3 mph. Going faster and uphill will increase this number so try to up the intensity that way.
Fast Walks Vs. Regular Walks
Obviously your speed can vary, but to simplify let’s classify walking into two categories: fast walking (also known as “speed-walking”) or regular walking. When you speed-walk, it requires more energy and more body movement, and so, because your are exerting more energy, you are burning more calories and at a faster pace. Ultimately, the harder you make your exercise, the more calories you burn. So, the faster you walk, the more calories you will burn in an equal time period.
Some exercisers prefer to fast walk over regular walk, but this is a matter of personal preference for each individual. If you are someone with a bad back, or bad knees, then regular walking will do just fine, and will still give you a good daily dose of cardio, that will do its part in keeping you fit.
If you are someone who does not have any back or knee issues, and likes more of a challenge when you exercise, but does not want to jog on the spot, then fast walking may be a better fit for you. It requires you to use more energy than regular walking, but does not have the same impact on your knees and lower extremities, and joints, as jogging on the spot (or even more so, that jogging) does.
Is Walking Hard On Your Knees?
Walking is not hard on your knees. This exercise, as mentioned above, is one of the simplest, cardio, exercises you can do, with minimal thought and effort. If you are someone who prefers to fast walk, then your knees, lower extremities, and joints will still not have the impact that different types of jogging gives off. If you are physically able to walk and exercise, then this will be a great place to start; it’s simple, there’s no need for equipment, or a fitness center, or gym membership, and you can even do it while going to work or school. Which can save you not just money, but time as well.
One exception is walking downhill. This can put tremendous strain on the knees and should be kept to a minimum especially if you already have knee problems or are very heavy. A slight hill isn’t bad, but the more steep, the harder it is on them.
The Importance Of Stretching Before Walking
The importance of stretching before any exercise cannot be stressed enough. It lowers the risk of cramps and muscle injuries. If you are planning to go walking as an exercise, and not just your normal daily walking, then it would be a great idea to lightly stretch your legs and back for a few minutes before your walk. This will keep you a lot more relaxed during your walk, and will make it easier for you to walk longer, and further.
It’s also a good idea to do some stretching after your cardio workouts as well. This is to help you cool down and allow your blood to flow back out of the muscles. If you start out slow and warm up well, walking won’t really require much stretching beforehand, instead it is better to stretch afterwards.
Should I Lift Weights Before Or After Walking Or Jogging On The Spot
If you are someone who has an established weight-lifting routine, but has not yet incorporated any cardio exercise, either walking or jogging in place will be a great addition to your fitness regiment.
Weight lifting requires short bursts of high intensity effort. Cardio requires a steady output. If you do cardio first, you’ll probably be weaker in your strength-training session. So, if you have to perform them back-to-back, do the weights first!
If you can split them up by a few hours, or on different days, it is better. Morning walking or jogging in place, then an afternoon weights session will be fine.
Which Should I Do: Walking Or Jogging In Place?
Staying healthy, exercising and being fit gives us all a better quality of life, and makes everything else, that much more enjoyable; your work or career, nights out with friends, vacations with family – You will walk and move with more energy and zest. So which should you choose: walking or jogging on the spot?
Let’s go over each briefly again. Jogging, and jogging on the spot, supply you with a cardio workout that you can adjust the intensity of as you like. You will work many of the muscles in your body, you will burn calories, and lose the weight you are looking to shed. The downside is, if you have knee, joint, or back issues, regular jogging will bother you a lot, but jogging on the spot may only bother you a little, or maybe not at all (if you do have any knee, joint, or back issues, please consult your physician before beginning any kind of exercise program).
Walking is one of the simplest exercises you can do; it takes minimal effort, and you can literally do it with little to no thought. It will burn calories off, and keep you fit. You can walk outside, or inside on a treadmill. There is no need for a fitness center, or gym membership, and you can even perform this exercise on your way to work or school. The only real downside to walking is that it is very difficult to get the intensity as high as you can when jogging, or running in place. With this exercise, even if you have knee, joint, or back issues, there are some physicians who may recommend that you do “even more” walking than your average walking, to strengthen up those areas.
Conclusion
Either running in place or walking will burn calories, help keep you healthy, and require no equipment. The big difference is that jogging on the spot is stationary and can be done at a higher intensity (speed) than walking. These are both great forms of exercise and will serve you well. The choice comes down to the individual and any individual health concerns, the amount of time you have to commit, geography, and which one you think you will stick with.
Ultimately it’s a matter of personal preference. Both of the two are excellent exercises and each will benefit you greatly. Take your time, and make the decision that best suits you, and remember that if one does not fit, you can always stop, and go try the other. Have fun, remember to warm up and stretch, and enjoy your workout!
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Cardio Twice (Or More) A Day: How To Do It And Why
Other than your diet, cardio is the single biggest factor in weight loss that is under your control. If you want to lose weight as quickly as possible, the more cardio the better (within reason). So doing it twice a day can really speed things up for weight loss, or just to keep yourself in the best possible shape. Try a morning run and an afternoon swim. Or going for a 15-20 minute walk, three times a day. By exercising at different times throughout the day, you will really keep your metabolism revved up and burning maximum calories all day long.
Can You (Should You) Do Cardio On Leg Day?
Ultimately, yes you can do cardio on leg day. However you will definitely want to do the weight training first. You see, you won’t perform as well on whichever one you do second, due to fatigue. If possible, spread them out a few hours, and don’t expect to train too hard on the cardio, your legs probably won’t handle it well. Low impact cardio choices, like swimming or the elliptical trainer, are your best options. Because leg training is so strenuous, it’s really better to do them on separate days. But if your schedule requires it, or if your leg training is not too intense, you can do it and not suffer any reduction in results. It is most important to do the leg training with well rested muscles, so don’t do any intense cardio for at least 24 hrs before if you can help it.
