Health and Fitness

Advanced jogging in place is designed to toughen up your lung, heart, and leg muscle powers. Regular jogging in place can work out a good sweat, but if you want more, this variant is a great challenge.

1. Knee-Raising-Kick-Hop (KRKH) in Place

Warm up first and do a regular jogging in place for 10 minutes. Then switch to KRKH. Raise your knee to your chest and do a front kick. Then hop using the other leg as you bring down the leg you just kicked with. Raise the knee of the leg you hopped with and do a front kick with it, too. Do this repeatedly, alternating with either legs.

When you are familiar enough with the KRKH moves, increase speed. This advanced jogging in place works out body coordination and brain function. I do this indoor when I don't feel like going out for a brisk walk or jogging, or when it's raining. It toughens the legs and gives you more stamina for longer leg works. Like, being able to run longer and challenging the lungs without losing your breath easily.

2. Hopping Sideways in Place

This advanced jogging in place is used by athletes who want to increase their jumping power. Warn up first by doing a regular jogging in place. Then switch to hopping sideways in place. Hop to your left and land on your left foot while putting your right leg behind your left leg, but not touching it. Your body should be a bit inclined to your left.

Then, hop with your left leg and land on your right foot while your left leg goes behind your right leg, but not touching it. Your body should be inclined a bit to your right. Keep repeating this hopping motions alternately with either feet.

To challenge yourself more, widen the hop from right to left and vice versa, and increase speed. If you think you need to stop to rest, do so anytime. And then resume after recovering. Never over work yourself. If your breathing gets a bit too fast for you, rest by walking around.

These advanced jogging in place variations, done 2 to 3 minutes per set (3 sets in the morning and 3 sets in the afternoon), works you out excellently while keeping things simple. They're easy, simple, effective, and safe.

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Juancho S. Gaerlan has been a fitness and martial arts instructor for years. He has written many articles on health and fitness. http://walkslim.webs.com