With the weather getting increasingly hot these days, more and more people are turning to indoor workouts. Treadmill exercises have become particularly popular, and among them, a workout method called "slow jogging" is gaining attention. After watching a video of a doctor experimenting with slow jogging on a treadmill, let's analyze the effectiveness of this exercise method and the proper way to do it.
What is Slow Jogging?
Slow jogging is literally "running slowly." It's an exercise method that involves running very slowly at about walking pace, originating in Japan and spreading worldwide. In the video, the doctor set the treadmill speed to 2.5km/h for the experiment, which is really about the pace of a leisurely walk.
However, there's a key difference from simply walking. When walking, one foot is always in contact with the ground, but in slow jogging, there are moments when both feet are off the ground. This small difference makes a big impact on the exercise benefits.
Proper Form for Treadmill Slow Jogging
Here's a summary of the correct slow jogging form emphasized in the video:
Head and gaze: Look straight ahead and keep your head upright. Looking at your smartphone or lowering your head will compromise your posture and put strain on your knees.
Landing technique: Land naturally with your heel first, then transition through midfoot to forefoot. Landing only on your forefoot puts excessive strain on your calf muscles.
Upper body posture: Keep your upper body stable without excessive movement, maintaining balance around your core.
Ankles and legs: Keep your ankles relaxed and comfortable, almost like you're jogging in place.
How Effective Is It?
The results from the 10-minute experiment in the video show some quite interesting data:
- Distance: 1.2km
- Average heart rate: 133-146bpm
- Calories burned: 60 calories
- Pace: 10 minutes/km
A heart rate of 133-146bpm falls right in the most effective zone for fat burning. Generally, fat burning is most active at 60-70% of your maximum heart rate, and this heart rate range corresponds exactly to that zone.
What's particularly noteworthy is that despite the very low intensity, many more muscle groups are activated compared to walking. The running motion itself engages more muscle groups.
Pros and Cons of Slow Jogging from an Expert Perspective
Advantages:
From an exercise physiology standpoint, slow jogging is a very rational form of exercise. The low intensity means minimal injury risk while still providing sufficient aerobic exercise benefits. It's particularly ideal for exercise beginners or people with joint issues.
It also has high sustainability. While high-intensity workouts are highly effective, they're difficult to maintain consistently. Slow jogging, being less demanding, can be done regularly. Considering that consistency is the most important factor in exercise, this is a major advantage.
Limitations:
However, there are limitations too. The low exercise intensity may limit improvements in cardiovascular endurance. Additionally, the strength-building effects are limited. Therefore, slow jogging alone may have limitations for comprehensive fitness improvement.
Indoor vs. Outdoor: Where's Better?
As the doctor mentioned in the video, outdoor exercise is preferable when possible. The advantages of outdoor exercise include:
- Natural ground variations engaging various muscles
- Psychological benefits of fresh air and natural environment
- Vitamin D synthesis
- More diverse sensory stimulation
However, when the weather is too hot or cold, or when air pollution is severe, indoor exercise is more practical. Treadmills also have their advantages:
- Ability to maintain consistent speed
- Safe environment
- Weather independence
- Easy exercise data measurement
Who Should Try It?
Slow jogging is particularly recommended for:
Exercise beginners: It can prevent injuries or giving up due to sudden high-intensity exercise.
People with joint problems: It's safe due to minimal stress on knees, ankles, etc.
People at risk for cardiovascular disease: With doctor consultation, it can be a safe and effective exercise.
Busy office workers: It's suitable for busy modern people as it can be effective in short time periods.
Precautions for Practical Application
Here are important points to watch when doing slow jogging on a treadmill:
Avoid handrail dependence: Many people hold onto treadmill handrails while exercising, but this ruins posture and reduces exercise effectiveness.
Speed adjustment: While the video suggested 2.5km/h, there are individual differences, so find your suitable speed between 2.0-3.0km/h.
Gradual increase: Start with 5-10 minutes initially and gradually increase the duration.
Combination with other exercises: Since slow jogging alone has limitations for comprehensive fitness improvement, it's better to combine it with strength training or stretching.
## Conclusion
Slow jogging is a very practical and effective exercise method for modern people. It can be an excellent alternative especially for those who find it difficult to start exercising or those who find high-intensity workouts burdensome.
Indoor slow jogging using a treadmill can also be sufficiently effective when done with proper form and technique. The important thing is that doing moderate-intensity exercise consistently is better than doing perfect exercise occasionally.
Slow jogging is a great example of such "sustainable exercise." Remember that the most important thing is to do it without overexertion, enjoyably, and consistently.
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