0:00 there seems to be this overwhelming belief in fitness these days that we should push ourselves hard to the limit and the more exhausted we feel afterwards the better but now closer look at research shows that this is a fallacy have you skipped workouts because you figured that light exercise is just not worth it but light exercise is good you get most of the benefits if not all without any of the mortality risks associated with strous exercise yes strous exercise kills I'll cover that in another video soon today I'm going to tell you about an ideal type of light exercise
0:45 that's good for a healthy long life and that's perfect for beginners as well as more advanced fitness enthusiast and that is slow jogging slow jogging is great because it's been shown to prevent heart disease and also it's effective in treating hypertension hyperlipidemia type 2 diabetes and good for cardiac rehabilitation hello and welcome back to my channel I'm Pawel Sendyka and I have no business giving fitness advice I'm an anthropologist my only authority comes from having more than 10 years of experience of becoming fit after 40 if you also want to be fit but don't want this pursuit to be your full-time job join me on this journey oh and I think that
1:37 the fitness industry should stop drinking its own superhero juice today I will tell you about many benefits of slow jogging and why you should consider it as a good exercise option even if you're a total newbie slow jogging for sure is not something that people brag about doing so let me first dispel the miscon ception that it is something for weaklings or for people who for some reason cannot run fast it has so much more to offer to everyone I will show you the basics to get started and share with you the story why slow jogging was incorporated in training of the American Air Force personnel if you've tuned to this channel before you probably will not be surprised to find out that this particular type of exercise came to us from Japan and it's a
2:28 brainchild of scientist and self- experimenting athlete professor Hiroaki Tanaka of Fukuoka University in today's fitness culture there is this trend and emphasis on high intensity training as the path to success one has to wonder what the long-term effects might be especially with the rest of our lives being so busy there is this long list of fitness heroes who kicked the bucket while running or doing other strenuous exercise there is a strong link between strenuous exercise and dying yet taking it easy is so much better for longevity in 2015 study Peter Schnohr, MD, of Bispebjerg University Hospital in Denmark Danish people please forgive me what I've just
3:20 done he demonstrated that the optimal intensity for jogging is light casual joggers were found to have lower mortality rates than they more strain as peers I must say that when I first heard about slow jogging it immediately appealed to me because it's in line with my own DSY philosophy of fitness this stands for don't sh*t yourself in polite company you can say don't strain yourself and still pass for a gentleman or a lady I'll do an entire episode soon on why you shouldn't stain yourself while training this moderate approach is actually much healthier for you than the give it your own model that the fitness industry seems to be brainwashing us to pursue now here is why you
4:09 should do slow jogging since everyone wants to burn fat I'm going to get on that banded wagon and promise you that slow jogging is going to burn lots of fat surprisingly it's actually true it's the low intensity exercise that burns more fat than the higher intensity ones article give different figures but 50 to 70% of your maximum heart rate that's where you burn the most fat now just the caveat here with fat loss if you want a sustainable weight loss a safe but effective Target is to burn an extra 300 calories a day for somebody who weighs 200 lb that's equivalent to a daily walk of about 4 miles now slow jogging increases your energy
4:59 expenditure and helps you burn more fat up to twice the calories when walking so just that 2 and a half mile jog is going to burn the same 300 calories that's because when jogging you use the big muscle groups in the human body the quadriceps saw us the glutes all of which fun fact are hardly used when walking and of course you can't eat as much as you like let's talk about some of the other benefits you learn proper form when you run slower you have more time and attention to focus on what you're doing on having a proper technique that is crucial to improving your overall running efficiency you take these experiences with you
5:46 when you want to move to faster speeds that's why the American Air Force has adopted this technique it makes sense just imagine the military fitness culture where everyone feels compelled to run fast faster than they should and push themselves every day they had to do something about their high injury rates and slow jogging now helps the American airmen to learn the proper form of running to prevent those injuries the other injury prevention bonus is the fact that at lower intensity obviously you are reducing stress on your joints and muscles and that's important for us over 40 personal story here when I was in my 20s I messed up my knees pretty bad and to the fact where I was recommended for a knee surgery which I escaped the knife because I heard all the
6:37 horrible stories of knee surgeries that went wrong at the time and I went on like a separate healing path of my own which is another story now would be a good point for a demonstration so let's go outside most of the running shoes are not that great for running and slow jogging because of all the padding they make you land on your heel and that's not great if you watch my other videos you know that I run bare foot so I'm just going to demonstrate those things bare feet okay let's march marching you're not landing on your heels you're landing on the ball of your foot and try
7:22 jumping see this is the same thing that happens you're landing on the ball of your feet and not on your heels landing on your heels is something you do if you want to drive your downstairs neighbor crazy and also maybe hurt your knees in the process you should run in some very minimalist, flat-soled shoes that are going to allow you to feel the ground under your feet and to land your food the way you're supposed to land it which is on the ball of your feet where the foot is the widest not on your toes not on your heels on the balls of your feet so how do you know if you're running at the right pace well professor Tanaka says that basically you should be able to
8:11 run and carry on a conversation like I guess I'm carrying a conversation with you right now another way to measure that you are exerting yourself the right way is to use the Borg scale what's that b you will be assimilated the resistance is useless Gunner Borg was a Swedish doctor who came up with the exertion scale this is a subjective measure of how hard you're exerting yourself and it's kind of correlated to your hearts rate it goes from 6 to 200 and that's for like 20 year olds where
8:56 the heartrate is supposed to be 60 at rest and they can go up to 200 and you should go for 10 to 12 on this scale and here I walk because I'm getting out by the riverside actually I think that guy is doing it pretty much so this is how you run and talk and professor Tanaka's book in its Japanese original if translated to English the title was Run With A Smile Midfoot Strike that's what it is about it's about having fun and it's about not exerting yourself too much
9:43 you should be able to carry a conversation if you're struggling and you're out of breath you're doing it too hard remember don't sh*t yourself that's the way to do it Easy Desert now remember to keep a nice straight posture don't run hunch over pretend like there is a line going from your your head to your feet and that it's a straight line and keep your chin slightly up and looking ahead don't look down just beneath your feet this is good running like that with a smile it's a nice opportunity to you know take in the surroundings well another check
10:29 am I able to still run and keep on talking yes I am another thing is don't push with your feet it's supposed to be a series of little jumps for beginners professor Tanaka recommends that you run for one minute and then you walk for 30 seconds and then do it again and again until you get stronger okay okay time for the conclusions professor Tanaka makes a strong case that from an evolutionary point of view we've been designed for light running rather than for walking and that our ancestors actually were able to run for a few miles without feeling tired that's because
11:16 when done right slow jogging activates the slow twitch muscles rather than the fast twitch ones which means no fatigue over a long period of time anyone can start doing this and it's no more taxing to your heart than regular walking you may be overtaken by walkers at first and get jeered by fast runners but the hell with them don't let it discourage you you are starting on your own journey here you are much more likely to achieve your own goals when jogging at an speed ultra-slow may it be than sitting on the couch remember this type of moderate exercise prevents heart disease and has also been shown effective for hypertension hyper lipidemia type 2 diabetes and cardiac rehabilitation let me leave you with a word of warning here though it's
12:06 a pretty common sense one any exercise that places continuous repeated stress on the same parts of the body can lead to injuries so cross training is always a good idea instead of just jogging or running supplemented with walking swimming or maybe cycling for me it's certainly going to be a permanent part of my exercise repertoire it's going to supplement my Radio Taiso, Tabata, isometrics on the days that I'll have time for it okay that's it from me today I hope you found it useful please like and comment because I'd love to hear your thoughts and also because it really helps with the algorithm stay healthy and stay fit and stay safe out there and see you next time bye okay I wanted to say thank you to all of you who have subscribed to this
12:56 channel so far I don't know how the algorithms served me up to you but I'm grateful to the AI overlords and thank my lucky stars to have you it's a small channel for now and it's super encouraging to have you along how dare you how dare you you don't have muscles how dare you talk to us no I dare I dare talk to you I dare you how many chinups can you do meat heads? I can do seven without like seriously trying or sh**ing myself how many can you do? huh huh
