On October 29th, the South Korean program The Secrets of Life and Death previewed an upcoming episode on slow jogging, an exercise trend gaining traction in Japan and catching attention globally. Developed by the late Professor Hiroaki Tanaka in Japan, slow jogging is performed at a pace of 1.9 to 3.7 mph (3 to 6 km/h), making it accessible for people of all fitness levels, particularly older adults.
Unlike traditional jogging, which often requires a faster, more strenuous pace, slow jogging focuses on a gentle rhythm that allows participants to maintain steady breathing and keep up a relaxed, smiling demeanor. Professor Tanaka emphasized that the key to effective slow jogging is running slowly enough to breathe naturally and even hold a conversation. The ideal intensity is 60-70% of one’s maximum heart rate and less than 50% of VO2 max—ensuring fat, rather than glycogen, is used as fuel, which minimizes fatigue.
This method offers significant advantages for people who find traditional jogging challenging, especially those recovering from surgery or managing conditions like obesity or metabolic syndrome.
Why Slow Jogging Works
- Energy Efficiency: Slow jogging taps into fat stores for fuel, optimizing fat oxidation without leading to excessive fatigue.
- Reduced Lactic Acid: Running at a low intensity minimizes lactic acid buildup, while the remaining lactic acid is used for recovery, leaving runners less tired and sore.
- Mitochondrial Boost: The exercise encourages the growth of mitochondria, the cell’s energy centers, making the body more efficient in using oxygen and glycogen.
Getting Started with Slow Jogging
For those new to slow jogging, The Secrets of Life and Death recommends starting with 30- to 45-minute sessions and adding 10-15 minutes each week. The ideal form includes a midfoot or forefoot strike with shorter strides, keeping the head up, and breathing naturally.
5 Key Benefits of Slow Jogging
- Promotes Fat Burning: Slow jogging uses fat as the primary fuel, supporting weight loss by boosting the body’s fat-burning capabilities.
- Low-Impact and Accessible: With a low intensity of 60-70% of max heart rate, it’s a gentle exercise safe for beginners and older adults.
- Reduces Muscle Fatigue: Slow jogging minimizes muscle strain, and sessions over 60 minutes are particularly effective for relieving muscle fatigue.
- Boosts Mitochondrial Health: Increasing mitochondria size and number improves energy efficiency, allowing the body to utilize oxygen better.
- Enhances Recovery: By keeping lactic acid production low, slow jogging aids quicker recovery and less physical fatigue.
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