I really like the way this channel focuses on improving people’s health with daily activities easy to put into practice. Way better than the usual ripped self-proclaimed gurus setting unrealistic standards and feeding us the idea that the only way to be fit is to spend your entire spare time inside a gym. I’ll be following closely every video
Thank you for the kind words, sir. Thank you for not shaming me for talking about fitness without bulging muscles, but for seeing this channel for what it is. In a lot of respects I feel like there is a Church of Fitness out there that proclaims that there is no salvation (fitness) outside of it. It is my honest belief (derived from my own experience) that if you have 10-15 minutes a day, you can be fit. No gyms, weights or any other special equipment needed. That's how I started out and I do more stuff now 1. because it's fun and 2. it improves my life and fixes problems I used to have. I sincerely hope you'll find some benefit here and thank you for watching and commenting.
It isn’t just the fitness gurus trying to lie to us. Slow running/jogging is free. Pretty much. Super cheap. A pair of shoes. And the best therapy money can buy. It does more than just make your body a machine. You should be able to sing, because you will feel like doing it 😁. I had to do it myself to believe it. I have never physically felt better, and my mind has never been clearer. It’s good medicine.
Exactly! Fun fact, which I think I should include in some follow-up video to this, is that slow jogging is great at producing the feel good chemicals. While walking and running fast get you none, apparently. According to professor Tanaka's book.
The longest journey begins with the smallest... or slowest first step. Take care of yourself. *Pop back in some time to say how it goes.* Professor Tanaka's book has got more detail than my video :P And something even less taxing to begin with could be an interval walking protocol. I'll be doing a video on that soon too. Ask your doctor if in doubt.
You can do this, start a little at a time, every day and makes no difference where. Walk from your room to the farthest point in your home. Stay safe and healthy. God bless.
A recent research from Japan says that the best exercise for people with heart problems is to do 30 mins of 3 mins casual walking followed by 3 mins of fast walking followed by 3 mins slow walking and repeat. Do like 3-4 times a week.
Hurrah yes so nice to hear a voice of reason. I started running again consistently at 63. Three years later I am struggling with aches and strains because I keep hearing how to improve my fitness, run faster and run further. I knew this was madness. I never was an athlete. So now I will slowdown and smell the flowers ❤
Yes, it is madness. So don't buy into it. :P However, there is a space for high intensity too, I'll be doing a video on it soon. But very little bit. We are talking tens of seconds. And the benefit you get from those short bursts of high intensity in terms of cardiovascular fitness, is apparently better than doing the opposite of DSY all the time. And another fun fact, I have not included in the video, but should make an update about it, is that slow jogging floods your body like no other activity with those feel good chemicals, while walking and running apparently give you none. Curious, huh? Thank you so much for watching! Come back soon. About to post a flexibility video. :P
I love to exercise hard but I'm lazy so it's hard to be consistent. MAffetone method is where I heard benefits of slow jogging. Or monitor ur heart and don't let it get above for 180 minus age adjusted with a few other variables for up to 7 hours.
I’m 64 years old and always had problems with knee issues, lower back and so on. But I find myself still feeling young and accepting my age. I’m hoping this slow jogging journey will help my body, mental health, and overall health. Great advice ❤
@@nore8141 I feel you, as they say. I've had knee issues for decades and I still watch them closely with utmost suspicion and do what so can to strengthen them. Hope that slow jogging can help you. It definitely boosts the mood. Professor Tanaka wrote that it makes your body produce the feel good chemicals while walking and running fast give you none. Check in in a couple of weeks and tell us how's it going.
I hated it too. Big time. It felt like a little death, but slow jogging is easy enough and with the do not s..train yourself rule to keep yourself in check it can be energising instead of exhausting.
I was a competitive Soccer player and slow jogging on grass was great for gradually getting in shape without injury. I have a bad back now but if i could I would do it.
At 70 and just recently started jogging I’ve worked up to 5 hours per week over 4 outings. It’s great exercise and I highly recommend it. I’m constantly having to slow myself down because I tend to pick up the pace too much if not paying attention. Enjoyed the video.
Yes, slow down, mister :D 5 hours, wow. My hat's off to you. I think the niko niko pace is the way to go with the occasional intervals of higher intensity runs thrown in. And I mean short, like 20 seconds like in Tabata. But remember DSY!
I've been doing this out of necessity because i need back surgery. I didn't know it had a name! I called it Wogging (walk\jogging). I'm very glad to hear about this.
I have been a runner 🏃♀️ and now I am a slow jogger 🏃♀️ the las 30 years combined. I don’t take any medication’s and the more important not injuries . The last 3 years my weight is ⬆️☹️ 15 pounds .
@@derbywinner6316 not having to take any meds is great 😃 as for the weight. If you run the same distance as before, you burn the same as before so something else is at play. And metabolism is a more complicated thing than anyone (except a few) is willing to admit. I'll be doing a video on it soon .
I did S**t myself, but it was from laughing, your sense of humour is awesome. That being said, at 58 I have been hard on myself due to not running as fast as I used to during Triathlons. Your video and approach is very encouraging to me, I feel like a weight has been lifted. Thanks.
@@user-uu4rd3mp4g Glad you found it useful! And you get the benefit of VO2 max improvement from slow jogging too. I bet that if you do slow jogging and do the triathlon speed once in a while and not all the time, you migh find that you actually can run as fast as before. This is my unqualified, uneducated guess. I'm just an anthropolgist! :P
Jogging or running aren’t necessarily bad for you. It’s all in moderation. Most times people who “run” are actually jogging anyway. At faster or slower paces. Most people ain’t full on sprinting 3 miles on their “runs” just listen to your body. If you can push yourself do it, if you can’t take it easy. Take rest days.
@@vapingfastbreak5629 I know. It's good if the things that are true are repeated. That's what helps it to sink in. So by all means share your two cents ;) 😁
YES! I'm a big fan of slow jogging... Always used this form of training as a former professional ice skater. Thank you for this informative AND entertaining video, Sendyka! You are looking great :)
@@alisondblake Ah, a professional ice skater, nice. Which kind? Speed skater? Like the original Tabata guinea pigs. And then you for the compliment. I'm getting some comments basically telling me to shut up about fitness because I don' have bulging muscles! 🤣 Comments like yours help to balance it out. Especially that you were a professional athlete! And as such, maybe you have thoughts on something I was thinking about lately. That there is a certain advantage do discovering your body relatively late in life. The professional athletes experience the decline from the peak in their youth while the rest of us can actually feel beter and do more than we could in our 20s ;P I wonder how much likely a former professional athlete is likely to push themselves to and beyond the limit as opposed to a lay person.🧐
I like your video, your funny. I live in California, actually slow jogging is something I've been doing for a while now, it's fun. I walk at least a mile, then slow jog a quarter mile, then go back to walking for half a mile. I follow this protocol 2-times a week, mix in stair climbing and whole body weight training 2-3 times a week. I know it seems like lot, but it's very healthy and sustainable if you can get enough rest and proper recovery.
Thank you! Very smart. Mixing slow jogging with other exercises is great. Cross training is important to avoid injuries from any repetitive movement. You've got to have variation.That does sound like a lot. But if you don't mind the gym and maybe even can enjoy it, the more power to you. And yes. Rest and recovery is super important, as important as the exercise.
I am a new kind of Fitness Guru :D Lol... ehm... I'm only just an anthropologist, really, but I seek to bring end to all suffering. Or at least fitness related suffering. It's not only unnecessary, it could be deadly too.
It’s funny how the YT algorithm works - I had bought Dr Tanaka;s book Slow Jogging a few weeks ago and it was still sitting on my counter - never got around to start reading it - then your video pops 😂up
@@sendykafitover40 already ready first 2 chaps since watching your vid this evening. But is funny what you said about surveillance capitalism ( is that what’s its called ?) - makes you wonder .
Thank you for this video. I live near a big flat oval and a very steep hill. I feel i can do both. A month of lots of slow then add in the hill runs body is able to recover from them easily.
@@nikitaw1982 I dunno about that hill. Sounds toe like you'll be playing a dangerous game. When I was a kid there was this alway repeated folk wisdom of "never run uphill" because of the strain on the heart. May the force (of DSY) be with you.
@@TheDavveponken Thank you for pointing it out. I must admit my knowledge about Goggins is very perfunctory, except to know that he's an American icon and done some superhuman feats.
Ok, so I watched the full video. Loved the outro - very funny. The problem that I see with this form of running for me is that it is too boring. No adrenaline, no excitement, no challenge, no stimulation. Hence I wouldn't be motivated to do it consistently. So it might technically have a lot of benefits, but if you don't do it, then the only benefits exist in academic papers and studies. I think many people must agree with me, because I don't see anyone doing this 'slow' jogging. I prefer running on trails with hills. If I want to have an easy day I'll run 1/3 of the tougher hills or maybe completely walk them. Easy or moderate hills are run. Makes the runs interesting, challenging, stimulating, with a sense of achievement after completing.
Well, there is a super hight potential for injury if you're doing trail running. And if you like it, the more power to you. I actually found slow jogging to be good. I kind of hate running. But the other thing to do is to sprinkle some high intensity into it. If you insert some Tabata-style sprints, even a seasoned runner like you will have his fill of exercise for the day, on days on which you don't have so much time.
@sendykafitover40 fair enough. We agree in that people should do the activity that they enjoy. Anything is better than rotting on the couch. I'm sure you will stay fit after 50, 60, 70 etc. Good luck fitness friend across the world.
You should be breathing through your stomach chest and exhale through your mouth. After jogging for a few minutes , i recommend sitting on the bench and do some breath work and meditate. It’s THE WAY TO really benefit not only to body. But mind and your spirit. That is your heart.
I definitely train hard as a competitive runner. But only 2 times a week and still it’s under control. I do easy jogs at a lower heart rate the other 5 days.
@@blastedpotato as long as you give yourself enough recovery time. "We are all an experiment of one". Thank you for sharing your experience. The next video to come is about my take on high intensity training.
I road bike a lot, but have started walking (4x10km a week, takes 1hr40 a time) as a form of load bearing exercise and recently got some ultralight(budget) camping gear with the intention of doing that with a 10-12kg pack maximum. I used to jog/run back in the 90's and gave up due to persistent, niggly injuries- all shoes were marketed for heel strikers yet the analysis of my worn shoes showed I was a forefoot striker(like sprinters). I tried jogging again last year and hated it! I'd rather fast pace walk, with a pack and up hills I can get into Z2 doing that without the injury risks. Started a calisthenics program recently too, that's better than going to a gym!
I feel like there is a tradeoff. For me, when I pushed hard, I was the fastest I've ever been, but then I sprained a knee ligament +LCL which has led to months of rehab and of course lost most of the fitness I had. Slow long running will give you slower results but long term you will be stronger, your ligaments will be better conditioned to handle more, but takes a long time, plus way less injuries.
Wouldn't you say that you if were slow running and didn't get the injury and kept running through your rehab time the results would have been about the same? Also, nothing is stopping to once in a while go and push yourself hard just to check once in a while if you may be getting faster in the background :D
@@sendykafitover40 Sure, but not my nature. Anyway, for a while forced to run slow to rehab , and it helped maintain my fitness. Learned my lesson... a little. I will probably go back to 80/20, then few months due 70/30… this time with more strength training and not increasing speeds or mileage to quickly.
Thanks for the video!! I have had knee and hip pain from fast running but typically can’t carry on a conversation so going to try a slower jog to see how it helps. Also will probably check out that book (Slow jogging by Dr. Tanaka). Thanks again and keep up the great work 👍🙌
thanks for the video sir, greetings from turkey. your body fat percentage seems great. you definitely are not overfat (like most runners are). i have run 5.15 km pace marathon myself but now I have ankilosing spondilitis and running is taxing on my body and plus I am overfat (22% body fat) so what you are saying resonates with me a lot. subbed and belled. cheers.
Thank you for the kind words and for watching. We all have to find physical stuff to do that we can actually enjoy. I disliked running all my life, but Tanaka's way seemed doable and even somewhat enjoyable. This is off topic a little but you might find this book I'm reading interesting: "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy" by Herman Pontzer. Kind of mind boggling but convincing. Exercise has many benefits, but losing fat may not be one of them... Anyhow. Thanks again for watching.
@@sendykafitover40 ty for the book recommendation. it was nice. could not afford it but asked chatgpt for its themes and makes sense. not being overfat might be among the purposes but not the sole purpose definitely.
@@westaycoolin9038 Thank you for sharing your experience. And yes, it feels great. It is great at producing the feel good chemicals in your body! Hope it keeps working for you. Check in again sometime 😉
I've always been compelled to push my body to its limits when running, I'll slow it down from now on. Thanks for the thoroughly researched advice! P.S. the meatheads don't care about being able to do chin-ups anyways, only care about the size of their muscles 🤣
Ha! Glad to be of service! Oh my, you are might be spot on with the muscle size. What was I thinking that what you actually can do with them might count for something!
@@seanl67 sorry seanl67's knees. Maybe it's not for you. I've had knee problems for decades. Hope you will also find a way to sort them out. I'm pain free now and slow jogging doesn't bother them. Hope you will figure out a way forward from your predicament.
I discovered slow running by chance on yt. I’ve been jogging for several montths now and I like it, wich I thought it wouldn’t,t be possible. It’s gentle withe the muscles and if you are wise enough to adjust your diet it may help if you need to adjust your weight a little.
Slow/easy training has a lot of benefits, but v02 max (maximum volume of oxygen you can utilize per time unit) has been showed to be the best link to risk of all cause mortality with in the next 10 or 20 years. And the best way to increase v02 max is.. hard training(example 4x4 min all out running or bike or other activity that get your heart rate up) you can finds dr Peter Attia talk a lot about this.
Sure, VO2 max improvements are good. But, you have to know your fitness level and know the risk of dropping dead if you try to do too intense of an exercise too soon - and a lot of people don't. There are a lot of really fit people in the morgues everywhere and it's not something that is being talked about enough.
Sure, but at 70, there’s nothing I like better than passing people half my age during a race. For me, that buzz is worth the risk. Nose breathing is the best regulation method I have found to stay in the wasteland that is zone 2. Of course, something interesting to listen to, in order to keep the enervation at bay, is essential to distract from the boredom.
@@gloriab7801 I guess the kick you get out of it is worth it :D. Nose breathing is an interesting tip. Thank you. I'll be sure to pay attention to it next time I go slow jogging.
Well, you can slow jog :D Athenians would have waited for the news a few more hours but Pheiddipides would have been alive (for a while), they were all ancient Greeks, they all died.
Interesting video, thank you. But I am curious if you also know what you're VO2 max score is? Since, this is indicative for your heath and usually trained with high intensity training, I wonder if it can also be raised with slow jogging. 😊
@@martjansen I have no idea. All I've been reading (and doing, like Tabata - video coming soon about my thoughts on high intensity) kind of makes me curious. But not curious enough to actually do something about it 😂 I have enough capacity for all the things I want to do ATM so I'm happy 😁. The slow jogging can help with VO2 max since it employs big muscle groups that "load" the oxygen transport system. Experiments done by Tanaka showed that the Niko Niko pace which is about 50% VO2 max showed significant increases in the maximum oxygen uptake. He writes about it in his book. Now we are talking about aerobic capacity. Anaerobic is a different beast.
Hey, well, professor Tanaka recommended the 2 methods I mentioned which is Borg exertion scale - subjective measure, or making sure you can carry on a conversation. He has the following to say about the heart rate in his book: "Another popular way to estimate exercise intensity is by measuring heart rate. We don’t particularly recommend this method, due to big individual differences, but if you want to try, use the following formula: 138 - (your age divided by 2). If you are thirty, that would be 123 beats/minute, 118 beats minute for a forty-year-old, 113 beats/minute for a fifty-year-old, and 108 beats/minute for a sixty-year-old. Again, though, it’s a formula for beginners, and there can be individual differences of up to 10 to 20 beats per minute. If you’re going to estimate niko niko pace by heart rate, bear all of this in mind, and if the formula gives you a target heart rate that feels harder than a light effort level, use a lower target heart rate. No matter what method you choose to estimate it, your optimal pace can be kept with a smile. It’s the speed of walking and conversation; if you are out of breath and not able to have a conversation, you should slow. (If you’re running alone, you should be able to sing your favorite songs.) " Hope this helps.
Boxers do this because you’re on the balls of your feet which is why i got into doing it. I think the army also do a form of it when tabbing over long distances with heavy packs.
Also fast runners don’t run on their heels but use the mid foot instead when running with good technique. I don’t see much difference with slow or regular jogging. The strain you talk about is just about the amount of exercise and the length of the session. It is very different to run a 10k vs a full marathon when you do it regularly even for regular runners. I am 52 and have started running just a year ago. My pace could be faster than slow jogging but it could be considered slow jogging for a fast runner. I would say just learn how to read your body and follow your own pace. Regarding the studies about longevity, it is true that zone 2 running is ideal but it is also recommended to push it a bit at least once a week to get into that anaerobic zone . I run almost every day in zone 2 and do once a week the Norwegian 4x4. Cheers
Thank you for that. Doing a bit of high intensity once in a while is another topic, which I'll talk about at some point. I think the key here is, like you say to read your own body. People over 40 are not Olympic athletes so those "protocols" like Tabata and HIIT and others need to be adjusted in terms of duration and even more importantly - recovery times.
Glad that you like it! I personally love this "nico nico pace" so much as well. It made me start enjoying jogging for more than just it's physical benefits. Now slow jogging has truly become a part of my routine.🏃♂
Thanks for the great video. I am going to start slow jogging today! I need to get fit and I don't want to die yet! I am 63 and overall in a reasonable condition. I wonder where you live! I live in the Netherlands. Greetzz! Joost
If you don't want to die, than watch where you slow jog :D The 104 year old Joe Rollino died not from the old age but from being hit by a mini van while on his morning run! So focus on your midfoot strike, your breath, and the cars and other hazards! But in the Netherlands you probably have lots of dedicated footpaths!
Light exercise is fine but not enough , I' ve been running for 30 years and I can tell you that interval training ( hard) has been very beneficial to me. Anyway you have to get to know your body instead of listening of these these theories that change every 3 years
Looks interesting, but I have abandoned the use of weights. The method comes from the 80s when there were not many computers yet, and not many keyboards and not as many carpal tunnel syndrome type injuries. So the gripping part of the weights would seem to be a bit of aggravating. Also, I would be afraid of punching someone with a weight on my walk :D
@@sendykafitover40 I use the ones with a strap, so no squeezing necessary. Also, you can do it without weights, just higher arm movements. You can also do it with just 1-5 pound weights. It kind of goes along with slow jogging, in that you are not stressing joints, etc. Dr Schwartz also developed a way to calculate your workload (which can be used for slow jogging as well, I think). It uses more muscles more ways than just about anything else, and is easy to use for different levels of interval training. I might try mixing days with the slow jogging, just to see how that works. I just got Dr Tanaka's book to find out more about that. I don't think you can buy Dr Schwartz's books anymore, but I have a digital copy of his first one, and a hard copy of his second one. And there are videos on RUclips as well.
Thanks for this video. Does slow jogging hurt your back in any way? I'm over 60 and have had back episodes in the past. I exercise daily (yoga, stretching and some weights), but would like to add some cardio. Hence, my question.
I'm just an anthropologist, so you should consult your physician. My unqualified thoughts are that it really depends on your back condition. If done right, and if one lands right, that is "midfoot strike" then the impact on the spine should be minimised. But minimised does not mean non-existent. You know your back best, you can be the judge try a small dose of few minutes one day and see what happens. You can also look into things that could help your back... like hanging? Please take care of yourself and stay safe. Err on the side of caution.
Sorry, but strenuous energy makes you live longer. Both strenuous and intense exercise mixed together is ideal. In order to stave off your VO2Max dropping with age (and to prolong your life), you need to train it. You train hard…Hard. You training endurance easy enough to recover for your next HARD.
@@benfinesilver2250It does, except when it doesn't, but that's another topic. According to the experiments done by professor Tanaka, slow jogging, which is at about 50% VO2 max, nevertheless gets significant VO2 max increases. Not everyone can or should train hard. And especially not to begin with. I'll be posting a video about my thoughts and approach to high intensity, which I'm not saying you should never do, but rather that one should know the risks of overdoing it and do it right.
@@sendykafitover40 Agreed. Polarized training is optimum. Your easy should be easy and your hard, super hard. In older age, many athletes/fitness enthusiasts give up much of their intensity/interval training. If you prioritize VO2Max training twice a week and fit your easy endurance around it as recovery, then you won’t lose much fitness at all with age. You use it, you don’t lose it. Long and steady exercise is your aerobic engine. It’s what every person should do to build their base before adding any anaerobic stimulus. A cyclist I once knew (he died very young) once told me as a kid: “You don’t put a turbo on a 1.2”. It takes about 10 years of consistent training to build optimal efficiency. Efficiency cones with long steady hours and building up total volume. The secret is to build your volume first over time. Many people do jump in with exercise that is too intense and burn out. There is very little physiological advantage of doing Z3 training over Z2 apart from burn out and not doing as much volume. For the recreational athlete, that’s the common zone that people work out in and it’s counterproductive; so I understand what you mean. Z1 and Z2 training should be the bulk of what you do. On my part, I mean that by making sure you maintain doing high intensity exercise into old age, is a protective factor in diminishing what you lose most with age. Whatever you get worse at as you get older, you should keep doing, even if it is demotivating. On a personal note, at 45 I’m fitter than ever, with a VO2 Max of about 71 -72. Train right and you can improve even as you age :) Best of luck with your channel.
I agree. However, if we are to consistently consider fitness after 40, it looks like you have neglected the value of strength training (looking at the content of this channel ... and not only ;-)), which is more important than running and aerobic training. You realize this if you are up to date with research. isometric strength is not enough.
Recovering from herniated disc, I use tread mill, now average 3 miles/hr. 10,000 steps I just started, outside. I learned I'm not ready for hills, so I'm happy to have access to a tread mill at home. I keep increasing the speed as I approach the front of the pad. I'm looking forward to slow running again, soon. I aspire to sprinting, as well. I want to be able to catch the bus! 🙂 🚎
@@stephanygates6491 it's good to have a safe environment at first. Yes, it's good to be able to catch a bus. That's the only purpose of sprinting in my opinion;)
@@skiatauli I depends what you want from it and your fitness level. Professor Tanaka says in his book, have the shoes ready and go when you have time, even if it's on you lunch break and the short runs will add up during the day. My slow jogging duration depends on my mood and what else I'm doing that day. Sometimes I run as little as 10-15 minutes as a warmup before my other exercises, or go for a 50 minute run. Never ran for more than an hour yet. For specific goals, check out the book. And I also posted a reply to one of the early comments on this video with professor Tanaka's words on slow running and weight loss goals.
@@skiatauli Have fun with it. It's not supposed to be another chore. Niko niko pace, run with a smile :P Check back in sometime and tell me how you're going with it.
@@sendykafitover40 yes, I don't know what is your qualification in respect to exercise science but since it is a free world everyone has a right to spread his quackery. there is a principle in exercise science S.A.I.D(specific adaptation to imposed demands). Low intensity steady state cardio only targets type 1 muscle fiber and if you do it for long time your body will adapt to it and neglect the type 2 muscle fiber. For optimum health you need both kind of stimulation aerobic and anaerobic.
@@thetribe2101 I never said you should do slow running to the exclusion of all other exercise. And I don't think that sharing information about slow running based on Profesor Tanaka's book qualifies as quackery. But this is a free world and people can use all sorts of words in their comments.
Never get to jog, but cycling commute to work 20miles everyday on avg. i considered it an exercise. heart rate usually avg abt 130-140. So i'm not sure if it works the same way as a jogging.
Yes. It's exercise! In terms of the cardiovascular benefits it may be. If you are getting yourself to the same point on the Borg exertion scale. But of course, different muscle groups are engaged. It is funny how as a society we are brainwashed into not considering something that is done outside of the gym to be exercise. There was an interesting study done on hotel cleaning staff. One group was told that what they are doing as part of their daily job is exercise. The other group wasn’t. After 4 weeks, the “in the know” group showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. It sounds like I’m making it up, but I swear I don’t. Here is the link to the article: pubmed.ncbi.nlm.nih.gov/17425538/ “These aren’t the droids that you’re looking for.” “You are doing exercise.” [waving my hand] ;P
@@sendykafitover40 depends on mood sometimes I go easy, some days moderate then vigorous. Since i'm goin to work. Saved on transport cost at the same time working out thru cycling to my office. Mind feels fresh without feeling lethargic throughout the day. Enjoyed the scenery without having stuck in the jam.
@@plutoplatters 😂 You use your muscles differently and engage different muscle groups when walking and when slow jogging. Slow jogging gets more of them to do the work. It is energetically "more expensive".
I think you got the every wrong. When you run slow you burn twice as much per minute compared to walking. However per kilometer there is much smaller difference
I went back and double checked. In his book, professor Tanaka writes that the difference in energy expenditure between walking and slow jogging *per distance covered* is up to twice as much. I would imagine you burn much more per minute, if you cover more distance. Page 48 of the 2016 edition of 2016 of Slow Jogging by Hiroaki Tanaka and Magdalena Jackowska: "Running in slow jogging style is effective no matter how slow it is. Running one mile you will burn the same number of calories whether your speed is 2 miles per hour or 10 miles per hour. That’s why, from the point of view of weight loss, slow jogging pace is equally effective as more strenuous speed. Also, *no matter how slow your jogging is, you can burn up to twice the calories you burn walking the same distance.* " (emphasis added)
@@jasonmcghee1266 I think it is a good idea. Occasional being the key word. Variety is good. I'll be doing a video soon on high intensity. It just should be a spice, not a daily bread. Occasional sprinting session could also help to see the improvements once on a while.
@@sendykafitover40 haha. Maybe so. However, you could have made an argument for why sprinting is never a good idea. There are people who are completely against raising one's heart rate above that achieved through walking. I am open to the idea sprinting is bad for a person: currently I sprint once a week. I do five or six 200 meter or 100 meter sprints with a 200 meter walk between each.
@@jasonmcghee1266 Omg. That sounds like a lot! However, maybe you find it fun, so then the more power to you. Obviously we are all an experiment of one. So what works for you may not work for others. I for one detest running but slow jogging has been a revelation to me. I hate to say things like "I believe" because ideally it should be all science (yet everyone is different, some people have extra electrical wiring in their hearts that causes their heart rates not wanting to come down to give just one extreme example), but "I believe" that short bursts of high intensity that last seconds or tens of seconds are better than some of these crazy long hauls you sometimes see. Sorry to have written you a book here instead of a response :) I am actually going to be releasing the next video about what the place of high intensity exercises should be in a personal routine. It will bore a lot of people and make a lot of others mad. 😂 Wonder in which category you will be. 😆
I m 95 kg waight 5 feet 11 inc , age 23 . I m quite fast food. I will jogg 2 km and increase 1ot 2 km every week. I will jogg 1 km in 8 min or 9 . So how many kgs will i loose in a month ?..? How much time it takes to become fit ? Plz answer
Just multiply your daily distance by your weigh in kilograms to find the calories burned for a 95 kg person, 4 kilometres of slow jogging means an expenditure of 380 calories (4x95). To lose 0.5 kg of fat you need to burn about 3500 kilocalories. So 4 kilometres of slow jogging every day will help you burn that first half kilogram after 10 days. Remember, you can break it up into little parts and do smaller runs that add up to 4 kilometres. For more, refer to Professor Tanaka's book Slow Jogging, Chapter 6 is about slow jogging and weight loss. He says for example that "For most of us, the waist is the most problematic area; that’s where vicious fat accumulates first and often to the greatest extent. Good news: With slow jogging, waist fat is easier to get rid of than you’d think. Looking at average changes in waistline and body weight, every pound lost with slow jogging results in almost one inch less around the waist." And of course you can't eat more. Hope this helps!
@@Zoet50 it will improve it some. And it will engage more muscles and use more energy/burn more fat. And walking will not give you as many feel good chemicals, if any.
@@sendykafitover40 your video just randomly came up on my feed and I did watch it fully to give you the benefit of the doubt, but unfortunately your information is not nuanced and does not match what the literature actually shows on several of the points you covered in the video. So yeah, maybe you’re best off leaving sports science for sports scientists.
@@sendykafitover40 yup, because unlike me, your audience are uninformed on the actual studies so you’re looking for an audience you can easily mislead with pseudoscience. Quite unfortunate but I’ve seen much worse. Take care.
@@benwaddington3494 Exactly. Pick and choose or as Bruce Lee put it "Adopt what is useful, reject what is useless and add what is specifically your own."
I'm a natural-born slow-jogger and I love it!
We're all born to be jogging slow according to biology.
And keep on doing it!😏
I discovered it too. I’m saying-it’s better to run a little bit then not at all. ✌️🕊️
Exactly!
I'm a big fan of slow jogging too! I'm 55 and super healthy, cheers😊
@@Vonsat Good job.
I really like the way this channel focuses on improving people’s health with daily activities easy to put into practice. Way better than the usual ripped self-proclaimed gurus setting unrealistic standards and feeding us the idea that the only way to be fit is to spend your entire spare time inside a gym. I’ll be following closely every video
Thank you for the kind words, sir. Thank you for not shaming me for talking about fitness without bulging muscles, but for seeing this channel for what it is. In a lot of respects I feel like there is a Church of Fitness out there that proclaims that there is no salvation (fitness) outside of it. It is my honest belief (derived from my own experience) that if you have 10-15 minutes a day, you can be fit. No gyms, weights or any other special equipment needed. That's how I started out and I do more stuff now 1. because it's fun and 2. it improves my life and fixes problems I used to have. I sincerely hope you'll find some benefit here and thank you for watching and commenting.
@@sendykafitover40 Thanks for sharing your experience. As I said, I’ll be watching closely and try your suggestions myself
It isn’t just the fitness gurus trying to lie to us. Slow running/jogging is free. Pretty much. Super cheap. A pair of shoes. And the best therapy money can buy. It does more than just make your body a machine. You should be able to sing, because you will feel like doing it 😁. I had to do it myself to believe it. I have never physically felt better, and my mind has never been clearer. It’s good medicine.
Exactly! Fun fact, which I think I should include in some follow-up video to this, is that slow jogging is great at producing the feel good chemicals. While walking and running fast get you none, apparently. According to professor Tanaka's book.
Thank you for the video! Going to start today! Maybe 30 seconds jog 1 min walk. I’m 60 with heart disease doctor says I need this
The longest journey begins with the smallest... or slowest first step. Take care of yourself. *Pop back in some time to say how it goes.* Professor Tanaka's book has got more detail than my video :P And something even less taxing to begin with could be an interval walking protocol. I'll be doing a video on that soon too. Ask your doctor if in doubt.
You can do this, start a little at a time, every day and makes no difference where. Walk from your room to the farthest point in your home. Stay safe and healthy. God bless.
A recent research from Japan says that the best exercise for people with heart problems is to do 30 mins of 3 mins casual walking followed by 3 mins of fast walking followed by 3 mins slow walking and repeat.
Do like 3-4 times a week.
@@lllthinkvery interesting.
@@lllthink Yes. And for a fair bit over 40 adults ;P Interval walking. It's on my "to do" list :D
Hurrah yes so nice to hear a voice of reason. I started running again consistently at 63. Three years later I am struggling with aches and strains because I keep hearing how to improve my fitness, run faster and run further. I knew this was madness. I never was an athlete. So now I will slowdown and smell the flowers ❤
Yes, it is madness. So don't buy into it. :P However, there is a space for high intensity too, I'll be doing a video on it soon. But very little bit. We are talking tens of seconds. And the benefit you get from those short bursts of high intensity in terms of cardiovascular fitness, is apparently better than doing the opposite of DSY all the time. And another fun fact, I have not included in the video, but should make an update about it, is that slow jogging floods your body like no other activity with those feel good chemicals, while walking and running apparently give you none. Curious, huh?
Thank you so much for watching! Come back soon. About to post a flexibility video. :P
I love to exercise hard but I'm lazy so it's hard to be consistent. MAffetone method is where I heard benefits of slow jogging. Or monitor ur heart and don't let it get above for 180 minus age adjusted with a few other variables for up to 7 hours.
I’m 64 years old and always had problems with knee issues, lower back and so on. But I find myself still feeling young and accepting my age. I’m hoping this slow jogging journey will help my body, mental health, and overall health. Great advice ❤
@@nore8141 I feel you, as they say. I've had knee issues for decades and I still watch them closely with utmost suspicion and do what so can to strengthen them. Hope that slow jogging can help you. It definitely boosts the mood. Professor Tanaka wrote that it makes your body produce the feel good chemicals while walking and running fast give you none. Check in in a couple of weeks and tell us how's it going.
I hate running. But slow jogging I might try. Thanks!
I hated it too. Big time. It felt like a little death, but slow jogging is easy enough and with the do not s..train yourself rule to keep yourself in check it can be energising instead of exhausting.
I was a competitive Soccer player and slow jogging on grass was great for gradually getting in shape without injury. I have a bad back now but if i could I would do it.
We all have to work with/around our injuries. Hope you find something to help you with your back.
At 70 and just recently started jogging I’ve worked up to 5 hours per week over 4 outings. It’s great exercise and I highly recommend it. I’m constantly having to slow myself down because I tend to pick up the pace too much if not paying attention. Enjoyed the video.
Yes, slow down, mister :D 5 hours, wow. My hat's off to you. I think the niko niko pace is the way to go with the occasional intervals of higher intensity runs thrown in. And I mean short, like 20 seconds like in Tabata. But remember DSY!
How long have you been doing this? I’m 60 and thinking seriously about giving it a go
I've been doing this out of necessity because i need back surgery. I didn't know it had a name! I called it Wogging (walk\jogging). I'm very glad to hear about this.
@@gomcse wogging sounds vaguely Australian for some reason. Now you can proudly tell everyone you're slow jogging :)
@gomsce Wogging!! I was looking for a name what I have been doing, but this is so good 😂 thank you
I have been thinking of starting a running programme. I will follow this approach.
It just makes too much sense! Thank-you!
Wonderful! Check back in in a couple of weeks. Tell us how it works for you :)
I have been a runner 🏃♀️ and now I am a slow jogger 🏃♀️ the las 30 years combined. I don’t take any medication’s and the more important not injuries . The last 3 years my weight is ⬆️☹️ 15 pounds .
@@derbywinner6316 not having to take any meds is great 😃 as for the weight. If you run the same distance as before, you burn the same as before so something else is at play. And metabolism is a more complicated thing than anyone (except a few) is willing to admit. I'll be doing a video on it soon .
I did S**t myself, but it was from laughing, your sense of humour is awesome. That being said, at 58 I have been hard on myself due to not running as fast as I used to during Triathlons. Your video and approach is very encouraging to me, I feel like a weight has been lifted. Thanks.
@@user-uu4rd3mp4g Glad you found it useful! And you get the benefit of VO2 max improvement from slow jogging too. I bet that if you do slow jogging and do the triathlon speed once in a while and not all the time, you migh find that you actually can run as fast as before. This is my unqualified, uneducated guess. I'm just an anthropolgist! :P
Jogging or running aren’t necessarily bad for you. It’s all in moderation. Most times people who “run” are actually jogging anyway. At faster or slower paces. Most people ain’t full on sprinting 3 miles on their “runs” just listen to your body. If you can push yourself do it, if you can’t take it easy. Take rest days.
@@vapingfastbreak5629 true
@@sendykafitover40 Thanks. Not saying anything in your video is wrong. Just adding my two cents. People get confused easily. Lol
@@vapingfastbreak5629 I know. It's good if the things that are true are repeated. That's what helps it to sink in. So by all means share your two cents ;) 😁
@@sendykafitover40 right on brother 🙏🏿🙏🏿😆😆
YES! I'm a big fan of slow jogging... Always used this form of training as a former professional ice skater. Thank you for this informative AND entertaining video, Sendyka! You are looking great :)
@@alisondblake Ah, a professional ice skater, nice. Which kind? Speed skater? Like the original Tabata guinea pigs. And then you for the compliment. I'm getting some comments basically telling me to shut up about fitness because I don' have bulging muscles! 🤣 Comments like yours help to balance it out. Especially that you were a professional athlete!
And as such, maybe you have thoughts on something I was thinking about lately. That there is a certain advantage do discovering your body relatively late in life. The professional athletes experience the decline from the peak in their youth while the rest of us can actually feel beter and do more than we could in our 20s ;P I wonder how much likely a former professional athlete is likely to push themselves to and beyond the limit as opposed to a lay person.🧐
This is the best video I’ve listened to about slow jogging love it definitely going to go with this! Thank you. Mal from UK.
Wow thank you Mal! That's a big credit!
And I'm glad that you find it motivative. Can't wait to hear your thoughts and experience of trying it!
I like your video, your funny. I live in California, actually slow jogging is something I've been doing for a while now, it's fun. I walk at least a mile, then slow jog a quarter mile, then go back to walking for half a mile. I follow this protocol 2-times a week, mix in stair climbing and whole body weight training 2-3 times a week. I know it seems like lot, but it's very healthy and sustainable if you can get enough rest and proper recovery.
Thank you! Very smart. Mixing slow jogging with other exercises is great. Cross training is important to avoid injuries from any repetitive movement. You've got to have variation.That does sound like a lot. But if you don't mind the gym and maybe even can enjoy it, the more power to you. And yes. Rest and recovery is super important, as important as the exercise.
When exercising, I always felt that if you're not suffering a bit, it won't be effective. Good to have that corrected!
I am a new kind of Fitness Guru :D Lol... ehm... I'm only just an anthropologist, really, but I seek to bring end to all suffering. Or at least fitness related suffering. It's not only unnecessary, it could be deadly too.
@@sendykafitover40 Looking forward to the next episode! Keep them coming 🙂
It’s funny how the YT algorithm works - I had bought Dr Tanaka;s book Slow Jogging a few weeks ago and it was still sitting on my counter - never got around to start reading it - then your video pops 😂up
Or maybe that's surveillance capitalism at work for you :D But I'm happy it served you up my channel! Hope you're going to read that book now!
@@sendykafitover40 already ready first 2 chaps since watching your vid this evening. But is funny what you said about surveillance capitalism ( is that what’s its called ?) - makes you wonder .
@@Silkytoaster Yes, that's what it's called!
Thank you for this video. I live near a big flat oval and a very steep hill. I feel i can do both. A month of lots of slow then add in the hill runs body is able to recover from them easily.
@@nikitaw1982 I dunno about that hill. Sounds toe like you'll be playing a dangerous game. When I was a kid there was this alway repeated folk wisdom of "never run uphill" because of the strain on the heart. May the force (of DSY) be with you.
David Goggins has left the chat.
There should be Slow Gogging too :D
Goggins doesn't run fast. I don't think he really does snything that is incredibly straining per se. Just for a very long time.
@@TheDavveponken Thank you for pointing it out. I must admit my knowledge about Goggins is very perfunctory, except to know that he's an American icon and done some superhuman feats.
@@sendykafitover40 admittedly he literally shat himself during his first ultramarathon (he did on a whim more or less). He's a madman that's for sure.
Hahahahahhaha
First time I have smiled so much watching a fitness video! Subscribed!!!
The highest compliment there is! Thank you!
Thanks for this ❤. Spread the word! It’s a good one.
@@shyviolets42 Thank you! Why does it feel like it's a secret. I wished I learned about it a lot sooner 😆
Ok, so I watched the full video. Loved the outro - very funny. The problem that I see with this form of running for me is that it is too boring. No adrenaline, no excitement, no challenge, no stimulation. Hence I wouldn't be motivated to do it consistently. So it might technically have a lot of benefits, but if you don't do it, then the only benefits exist in academic papers and studies. I think many people must agree with me, because I don't see anyone doing this 'slow' jogging. I prefer running on trails with hills. If I want to have an easy day I'll run 1/3 of the tougher hills or maybe completely walk them. Easy or moderate hills are run. Makes the runs interesting, challenging, stimulating, with a sense of achievement after completing.
Well, there is a super hight potential for injury if you're doing trail running. And if you like it, the more power to you. I actually found slow jogging to be good. I kind of hate running. But the other thing to do is to sprinkle some high intensity into it. If you insert some Tabata-style sprints, even a seasoned runner like you will have his fill of exercise for the day, on days on which you don't have so much time.
@sendykafitover40 fair enough. We agree in that people should do the activity that they enjoy. Anything is better than rotting on the couch. I'm sure you will stay fit after 50, 60, 70 etc. Good luck fitness friend across the world.
Very motivating video. Thanks!
@@jserien08 Yey! Glad it worked as intended :D
You should be breathing through your stomach chest and exhale through your mouth. After jogging for a few minutes , i recommend sitting on the bench and do some breath work and meditate. It’s THE WAY TO really benefit not only to body. But mind and your spirit. That is your heart.
Good point, like z2 in cycling 👍🏻
@@albandb9366 Right on!
I definitely train hard as a competitive runner. But only 2 times a week and still it’s under control. I do easy jogs at a lower heart rate the other 5 days.
@@blastedpotato as long as you give yourself enough recovery time. "We are all an experiment of one". Thank you for sharing your experience. The next video to come is about my take on high intensity training.
I just discovered that I've been slow-jogging all my life. I just need to work on my posture. Don't look down! Thanks!
@@axis_8 😎
I laughed out loud with your Borg comment! Keep up the good work. Glad our AI overlords sent me your video!
@@EricsTableNapoleonicBattles Hahaha. Thank you for appreciating it!
I road bike a lot, but have started walking (4x10km a week, takes 1hr40 a time) as a form of load bearing exercise and recently got some ultralight(budget) camping gear with the intention of doing that with a 10-12kg pack maximum. I used to jog/run back in the 90's and gave up due to persistent, niggly injuries- all shoes were marketed for heel strikers yet the analysis of my worn shoes showed I was a forefoot striker(like sprinters). I tried jogging again last year and hated it! I'd rather fast pace walk, with a pack and up hills I can get into Z2 doing that without the injury risks. Started a calisthenics program recently too, that's better than going to a gym!
I'm with you on about the gym. Callesthenics, isometrics, that's what I'm into too!
Great video... slow jogging is so much more enjoyable than pushing your body to the limit.
Exactly. Even people who hate running can enjoy it (like me😄).
I feel like there is a tradeoff. For me, when I pushed hard, I was the fastest I've ever been, but then I sprained a knee ligament +LCL which has led to months of rehab and of course lost most of the fitness I had. Slow long running will give you slower results but long term you will be stronger, your ligaments will be better conditioned to handle more, but takes a long time, plus way less injuries.
Wouldn't you say that you if were slow running and didn't get the injury and kept running through your rehab time the results would have been about the same? Also, nothing is stopping to once in a while go and push yourself hard just to check once in a while if you may be getting faster in the background :D
@@sendykafitover40 Sure, but not my nature. Anyway, for a while forced to run slow to rehab , and it helped maintain my fitness. Learned my lesson... a little. I will probably go back to 80/20, then few months due 70/30… this time with more strength training and not increasing speeds or mileage to quickly.
@@qigong1001 Even a little is good. Some people don't learn at all 😆
@@sendykafitover40 Us humans are just weird… reality doesn’t make an impact until it actually makes an impact.
Love your sense of humor! Thanks for the info on slow jogging. I'll be sure not to strain 😉 myself. 😆
@@tkdshine yeah, runners end up with a lot of injuries. This is a way to minimise this risk.
Learnt a lot from your video. Thanks!
Thank you!
Do mini trampoline rebounding ! Best exercise ever a short 10 minutes does miracles
@@wendywertz8828 oh yeah, if you have it, it's great for the lymphatic system too, I hear!
Thanks for the video!! I have had knee and hip pain from fast running but typically can’t carry on a conversation so going to try a slower jog to see how it helps. Also will probably check out that book (Slow jogging by Dr. Tanaka). Thanks again and keep up the great work 👍🙌
@@adamgartner8527 Thank you. And it's a very cool book as far as books on running can be cool ;)
😂😂😂😂😂😂 you really made this enjoyable ❤ thank you 🙏🏽
@@aninditasarkar6403 Thank you!
thanks for the video sir, greetings from turkey. your body fat percentage seems great. you definitely are not overfat (like most runners are). i have run 5.15 km pace marathon myself but now I have ankilosing spondilitis and running is taxing on my body and plus I am overfat (22% body fat) so what you are saying resonates with me a lot. subbed and belled. cheers.
Thank you for the kind words and for watching. We all have to find physical stuff to do that we can actually enjoy. I disliked running all my life, but Tanaka's way seemed doable and even somewhat enjoyable. This is off topic a little but you might find this book I'm reading interesting: "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy" by Herman Pontzer. Kind of mind boggling but convincing. Exercise has many benefits, but losing fat may not be one of them... Anyhow. Thanks again for watching.
@@sendykafitover40 ty for the book recommendation. it was nice. could not afford it but asked chatgpt for its themes and makes sense. not being overfat might be among the purposes but not the sole purpose definitely.
Simple and practical... very doable
Yes. And you will not be in pain, if yo do it right :D
Did 10km slow jogging last week, felt amazing
@@westaycoolin9038 Thank you for sharing your experience. And yes, it feels great. It is great at producing the feel good chemicals in your body! Hope it keeps working for you. Check in again sometime 😉
What a nice, welcoming, informative video.
Thank you and well done!
So nice of you. Glad you found it helpful!
Runners Knee. The most hated injury in all forms of running!
@@roido6614 it wouldn't happen as often if more people chose to slow jog. I think that's our hunter gatherer ancestry. That's the design ;)
I've always been compelled to push my body to its limits when running, I'll slow it down from now on. Thanks for the thoroughly researched advice!
P.S. the meatheads don't care about being able to do chin-ups anyways, only care about the size of their muscles 🤣
Ha! Glad to be of service! Oh my, you are might be spot on with the muscle size. What was I thinking that what you actually can do with them might count for something!
Tell that to my knees.
@@seanl67 sorry seanl67's knees. Maybe it's not for you. I've had knee problems for decades. Hope you will also find a way to sort them out. I'm pain free now and slow jogging doesn't bother them. Hope you will figure out a way forward from your predicament.
Great video! Love your presenter style! 👍
Doing slow jogging myself.
Awesome! Thank you!
I will definitely give this a try, Thank you very much for this video !!! Just subscribed to your channel.
@@roberthertel5565 Thank you. Glad to have you here.
@@sendykafitover40 thanks 👍
thank you, this inspired me, a 57 yo guy.
Cool! Check back in to say how you're going!
Thanks for that video, it was really really helpful. Keep up the good work 👏
Thanks, will do!
I use a heart monitor and keep to zones using MAF training. Anything over 140 bpms I get told and slow down, speed up at 127 bpms and so on.
Sounds about right. That's probably 12-14 on the Borg scale, maybe a bit more, since we're not 20 :D
Very impressive indeed. Thank you 😊
I think you are the first person to call slow jogging impressive :D Thank you for watching!
I'm glad to have seen this! Thanks.
You're welcome! Come back again sometime :D
Thanks. Most helpful.
Glad that you find it helpful! I'd like to hear your thoughts and experience after trying it.😉
I discovered slow running by chance on yt. I’ve been jogging for several montths now and I like it, wich I thought it wouldn’t,t be possible. It’s gentle withe the muscles and if you are wise enough to adjust your diet it may help if you need to adjust your weight a little.
Exactly. There are techniques out there that we can use smartly to our advantage.
Thank you for the video is this in Kyoto? I think I recognize it we have been there on holiday and its beautifull!
Nope. It's not Kyoto :D But I love to go to Kyoto on holidays :D. Thank you for watching!
Slow/easy training has a lot of benefits, but v02 max (maximum volume of oxygen you can utilize per time unit) has been showed to be the best link to risk of all cause mortality with in the next 10 or 20 years. And the best way to increase v02 max is.. hard training(example 4x4 min all out running or bike or other activity that get your heart rate up) you can finds dr Peter Attia talk a lot about this.
Sure, VO2 max improvements are good. But, you have to know your fitness level and know the risk of dropping dead if you try to do too intense of an exercise too soon - and a lot of people don't. There are a lot of really fit people in the morgues everywhere and it's not something that is being talked about enough.
Sure, but at 70, there’s nothing I like better than passing people half my age during a race. For me, that buzz is worth the risk. Nose breathing is the best regulation method I have found to stay in the wasteland that is zone 2. Of course, something interesting to listen to, in order to keep the enervation at bay, is essential to distract from the boredom.
@@gloriab7801 I guess the kick you get out of it is worth it :D. Nose breathing is an interesting tip. Thank you. I'll be sure to pay attention to it next time I go slow jogging.
Never running a marathon don't want to kill myself trying 😂
Well, you can slow jog :D Athenians would have waited for the news a few more hours but Pheiddipides would have been alive (for a while), they were all ancient Greeks, they all died.
It got so funny after 13:14! You're gonna get in trouble with the meat heads mister.🤣
Bring them on! (I will hide behind my camera!)
Or maybe I can outrun them?
@@sendykafitover40 probably not if you're jogging 😂
Interesting video, thank you. But I am curious if you also know what you're VO2 max score is?
Since, this is indicative for your heath and usually trained with high intensity training, I wonder if it can also be raised with slow jogging. 😊
@@martjansen I have no idea. All I've been reading (and doing, like Tabata - video coming soon about my thoughts on high intensity) kind of makes me curious. But not curious enough to actually do something about it 😂 I have enough capacity for all the things I want to do ATM so I'm happy 😁.
The slow jogging can help with VO2 max since it employs big muscle groups that "load" the oxygen transport system. Experiments done by Tanaka showed that the Niko Niko pace which is about 50% VO2 max showed significant increases in the maximum oxygen uptake. He writes about it in his book. Now we are talking about aerobic capacity. Anaerobic is a different beast.
Thanks for the insights. Is there a heart rate zone one should target to ensure slow running?
Hey, well, professor Tanaka recommended the 2 methods I mentioned which is Borg exertion scale - subjective measure, or making sure you can carry on a conversation. He has the following to say about the heart rate in his book:
"Another popular way to estimate exercise intensity is by measuring heart rate. We don’t particularly recommend this method, due to big individual differences, but if you want to try, use the following formula: 138 - (your age divided by 2). If you are thirty, that would be 123 beats/minute, 118 beats minute for a forty-year-old, 113 beats/minute for a fifty-year-old,
and 108 beats/minute for a sixty-year-old. Again, though, it’s a formula for beginners, and there can be individual differences of up to 10 to 20 beats per minute. If you’re going to estimate niko niko pace by heart rate, bear all of this in mind, and if the formula gives you a target heart rate that feels harder than a light effort level, use a lower target heart rate.
No matter what method you choose to estimate it, your optimal pace can be kept with a smile. It’s the speed of walking and conversation; if you are out of breath and not able to have a conversation, you should slow. (If you’re running alone, you should be able to sing your favorite songs.) "
Hope this helps.
Love this, thank you
You are so welcome!
Boxers do this because you’re on the balls of your feet which is why i got into doing it. I think the army also do a form of it when tabbing over long distances with heavy packs.
This would makes sense from the injury-prevention point of view, especially given all that extra weight.
Also fast runners don’t run on their heels but use the mid foot instead when running with good technique. I don’t see much difference with slow or regular jogging. The strain you talk about is just about the amount of exercise and the length of the session. It is very different to run a 10k vs a full marathon when you do it regularly even for regular runners. I am 52 and have started running just a year ago. My pace could be faster than slow jogging but it could be considered slow jogging for a fast runner. I would say just learn how to read your body and follow your own pace. Regarding the studies about longevity, it is true that zone 2 running is ideal but it is also recommended to push it a bit at least once a week to get into that anaerobic zone . I run almost every day in zone 2 and do once a week the Norwegian 4x4. Cheers
Thank you for that. Doing a bit of high intensity once in a while is another topic, which I'll talk about at some point. I think the key here is, like you say to read your own body. People over 40 are not Olympic athletes so those "protocols" like Tabata and HIIT and others need to be adjusted in terms of duration and even more importantly - recovery times.
I jog slowly, but it's not a choice. 😁
@@interestedparty7523 and it's a great non-choice 😁
excellent advice and points! consistency beats intensity. 7 perfect form chinups is good! lol
Exactly!
Good info. Thanks.
Glad that you like it!
I personally love this "nico nico pace" so much as well. It made me start enjoying jogging for more than just it's physical benefits. Now slow jogging has truly become a part of my routine.🏃♂
I jog as slow as walking. Same distance at the same time; but I get tired, others not :) I believe It is beneficial though
And you burn a lot more calories and get to use different muscles. And it has more of cardiovascular benefit than walking.
Thanks for the great video. I am going to start slow jogging today! I need to get fit and I don't want to die yet! I am 63 and overall in a reasonable condition. I wonder where you live! I live in the Netherlands.
Greetzz! Joost
If you don't want to die, than watch where you slow jog :D The 104 year old Joe Rollino died not from the old age but from being hit by a mini van while on his morning run! So focus on your midfoot strike, your breath, and the cars and other hazards! But in the Netherlands you probably have lots of dedicated footpaths!
I exercise to improve my VO2 Max, as that is corrolated with longer life. thank you
Yeah. Gonna talk soon about VO2 max too.
Love it!
Thank you!
Light exercise is fine but not enough , I' ve been running for 30 years and I can tell you that interval training ( hard) has been very beneficial to me. Anyway you have to get to know your body instead of listening of these these theories that change every 3 years
@@sylvainhyais8166 yes, know your body, we are all an experiment of 1.
Try Dr Leonard Schwartz's "Heavyhands" method.
Looks interesting, but I have abandoned the use of weights. The method comes from the 80s when there were not many computers yet, and not many keyboards and not as many carpal tunnel syndrome type injuries. So the gripping part of the weights would seem to be a bit of aggravating. Also, I would be afraid of punching someone with a weight on my walk :D
@@sendykafitover40 I use the ones with a strap, so no squeezing necessary. Also, you can do it without weights, just higher arm movements. You can also do it with just 1-5 pound weights. It kind of goes along with slow jogging, in that you are not stressing joints, etc. Dr Schwartz also developed a way to calculate your workload (which can be used for slow jogging as well, I think). It uses more muscles more ways than just about anything else, and is easy to use for different levels of interval training. I might try mixing days with the slow jogging, just to see how that works. I just got Dr Tanaka's book to find out more about that. I don't think you can buy Dr Schwartz's books anymore, but I have a digital copy of his first one, and a hard copy of his second one. And there are videos on RUclips as well.
Very true i get overtaken by walkers
@@JyleVincentPielago 🤣 and don't let that discourage you!
In which city are you? Looks nice and perfect to jog!
@@nicholasboncardo This will be a big reveal in the season finale 😁 Stay tuned 😉
Good advice.....
@@paralegalronz2027 Thank you for watching.
Good message to health
Thank you. Please stop by again :D New stuff in the works.
Love this
@@seagypsiesbellydancers3047 Thank you!
Thank you 🌸🌸🌸
Thank you... for watching :D
Thanks for this video. Does slow jogging hurt your back in any way? I'm over 60 and have had back episodes in the past. I exercise daily (yoga, stretching and some weights), but would like to add some cardio. Hence, my question.
I'm just an anthropologist, so you should consult your physician. My unqualified thoughts are that it really depends on your back condition. If done right, and if one lands right, that is "midfoot strike" then the impact on the spine should be minimised. But minimised does not mean non-existent. You know your back best, you can be the judge try a small dose of few minutes one day and see what happens. You can also look into things that could help your back... like hanging? Please take care of yourself and stay safe. Err on the side of caution.
awesome video!
Thank you! More awesome stuff on its way :P
"You don't need the weatherman to know which way the wind blows." On the topic of "research shows..."
Thank you.
You're welcome!
Sorry, but strenuous energy makes you live longer. Both strenuous and intense exercise mixed together is ideal. In order to stave off your VO2Max dropping with age (and to prolong your life), you need to train it. You train hard…Hard. You training endurance easy enough to recover for your next HARD.
@@benfinesilver2250It does, except when it doesn't, but that's another topic. According to the experiments done by professor Tanaka, slow jogging, which is at about 50% VO2 max, nevertheless gets significant VO2 max increases. Not everyone can or should train hard. And especially not to begin with. I'll be posting a video about my thoughts and approach to high intensity, which I'm not saying you should never do, but rather that one should know the risks of overdoing it and do it right.
@@sendykafitover40 Agreed. Polarized training is optimum. Your easy should be easy and your hard, super hard. In older age, many athletes/fitness enthusiasts give up much of their intensity/interval training. If you prioritize VO2Max training twice a week and fit your easy endurance around it as recovery, then you won’t lose much fitness at all with age. You use it, you don’t lose it.
Long and steady exercise is your aerobic engine. It’s what every person should do to build their base before adding any anaerobic stimulus. A cyclist I once knew (he died very young) once told me as a kid: “You don’t put a turbo on a 1.2”. It takes about 10 years of consistent training to build optimal efficiency. Efficiency cones with long steady hours and building up total volume. The secret is to build your volume first over time. Many people do jump in with exercise that is too intense and burn out. There is very little physiological advantage of doing Z3 training over Z2 apart from burn out and not doing as much volume. For the recreational athlete, that’s the common zone that people work out in and it’s counterproductive; so I understand what you mean. Z1 and Z2 training should be the bulk of what you do.
On my part, I mean that by making sure you maintain doing high intensity exercise into old age, is a protective factor in diminishing what you lose most with age. Whatever you get worse at as you get older, you should keep doing, even if it is demotivating.
On a personal note, at 45 I’m fitter than ever, with a VO2 Max of about 71 -72. Train right and you can improve even as you age :)
Best of luck with your channel.
I agree. However, if we are to consistently consider fitness after 40, it looks like you have neglected the value of strength training (looking at the content of this channel ... and not only ;-)), which is more important than running and aerobic training. You realize this if you are up to date with research. isometric strength is not enough.
@@piotrtomasz221 Are you trying to shame me for the lack of bulging muscles, mister? 😂🤣 Enough for who or what?
Recovering from herniated disc, I use tread mill, now average 3 miles/hr. 10,000 steps I just started, outside. I learned I'm not ready for hills, so I'm happy to have access to a tread mill at home. I keep increasing the speed as I approach the front of the pad. I'm looking forward to slow running again, soon. I aspire to sprinting, as well. I want to be able to catch the bus! 🙂 🚎
@@stephanygates6491 it's good to have a safe environment at first. Yes, it's good to be able to catch a bus. That's the only purpose of sprinting in my opinion;)
How long should one slow jog on a daily basis? I wish that was covered in the video...
@@skiatauli I depends what you want from it and your fitness level. Professor Tanaka says in his book, have the shoes ready and go when you have time, even if it's on you lunch break and the short runs will add up during the day. My slow jogging duration depends on my mood and what else I'm doing that day. Sometimes I run as little as 10-15 minutes as a warmup before my other exercises, or go for a 50 minute run. Never ran for more than an hour yet.
For specific goals, check out the book. And I also posted a reply to one of the early comments on this video with professor Tanaka's words on slow running and weight loss goals.
@@sendykafitover40 Thank you for this beautiful answer. Totally get, depends on my mood that day, what all I am doing that particular day. Perfect....
@@skiatauli Have fun with it. It's not supposed to be another chore. Niko niko pace, run with a smile :P Check back in sometime and tell me how you're going with it.
But it eats away your muscles
@@thetribe2101 if exercise eats away your muscles, then you just can't win, can you? 😂
@@sendykafitover40 yes, I don't know what is your qualification in respect to exercise science but since it is a free world everyone has a right to spread his quackery.
there is a principle in exercise science S.A.I.D(specific adaptation to imposed demands). Low intensity steady state cardio only targets type 1 muscle fiber and if you do it for long time your body will adapt to it and neglect the type 2 muscle fiber.
For optimum health you need both kind of stimulation aerobic and anaerobic.
@@thetribe2101 I never said you should do slow running to the exclusion of all other exercise. And I don't think that sharing information about slow running based on Profesor Tanaka's book qualifies as quackery. But this is a free world and people can use all sorts of words in their comments.
And remember, don't shit yourself! 😂
Glad it resonated with you :D
Never get to jog, but cycling commute to work 20miles everyday on avg. i considered it an exercise. heart rate usually avg abt 130-140. So i'm not sure if it works the same way as a jogging.
Yes. It's exercise! In terms of the cardiovascular benefits it may be. If you are getting yourself to the same point on the Borg exertion scale.
But of course, different muscle groups are engaged.
It is funny how as a society we are brainwashed into not considering something that is done outside of the gym to be exercise. There was an interesting study done on hotel cleaning staff. One group was told that what they are doing as part of their daily job is exercise. The other group wasn’t. After 4 weeks, the “in the know” group showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. It sounds like I’m making it up, but I swear I don’t. Here is the link to the article:
pubmed.ncbi.nlm.nih.gov/17425538/
“These aren’t the droids that you’re looking for.”
“You are doing exercise.” [waving my hand] ;P
@@sendykafitover40 depends on mood sometimes I go easy, some days moderate then vigorous. Since i'm goin to work. Saved on transport cost at the same time working out thru cycling to my office. Mind feels fresh without feeling lethargic throughout the day. Enjoyed the scenery without having stuck in the jam.
Oh.... medium paced walking !!
@@plutoplatters 😂 You use your muscles differently and engage different muscle groups when walking and when slow jogging. Slow jogging gets more of them to do the work. It is energetically "more expensive".
thanks for sharing....dsy and #runforyourlives
Thank you for watching! And fun fact, slow jogging also helps our bodies produce a whole lot of feel good chemicals!
A+
Thank you so much. I hope I can keep this standard :P
I think you got the every wrong. When you run slow you burn twice as much per minute compared to walking. However per kilometer there is much smaller difference
I went back and double checked. In his book, professor Tanaka writes that the difference in energy expenditure between walking and slow jogging *per distance covered* is up to twice as much. I would imagine you burn much more per minute, if you cover more distance.
Page 48 of the 2016 edition of 2016 of Slow Jogging by Hiroaki Tanaka and Magdalena Jackowska:
"Running in slow jogging style is effective no matter how slow it
is. Running one mile you will burn the same number of calories
whether your speed is 2 miles per hour or 10 miles per hour.
That’s why, from the point of view of weight loss, slow jogging
pace is equally effective as more strenuous speed. Also, *no
matter how slow your jogging is, you can burn up to twice the
calories you burn walking the same distance.* " (emphasis added)
What about an occasional sprint session? Bad idea?
@@jasonmcghee1266 I think it is a good idea. Occasional being the key word. Variety is good. I'll be doing a video soon on high intensity. It just should be a spice, not a daily bread. Occasional sprinting session could also help to see the improvements once on a while.
@@sendykafitover40 great answer! Thank you.
@@jasonmcghee1266 hahaha. You knew it on your heart to be true. You were just checking if I'm not crazy, weren't you? 🤣
@@sendykafitover40 haha. Maybe so. However, you could have made an argument for why sprinting is never a good idea. There are people who are completely against raising one's heart rate above that achieved through walking. I am open to the idea sprinting is bad for a person: currently I sprint once a week. I do five or six 200 meter or 100 meter sprints with a 200 meter walk between each.
@@jasonmcghee1266 Omg. That sounds like a lot! However, maybe you find it fun, so then the more power to you. Obviously we are all an experiment of one. So what works for you may not work for others. I for one detest running but slow jogging has been a revelation to me. I hate to say things like "I believe" because ideally it should be all science (yet everyone is different, some people have extra electrical wiring in their hearts that causes their heart rates not wanting to come down to give just one extreme example), but "I believe" that short bursts of high intensity that last seconds or tens of seconds are better than some of these crazy long hauls you sometimes see. Sorry to have written you a book here instead of a response :) I am actually going to be releasing the next video about what the place of high intensity exercises should be in a personal routine. It will bore a lot of people and make a lot of others mad. 😂 Wonder in which category you will be. 😆
I m 95 kg waight 5 feet 11 inc , age 23 . I m quite fast food. I will jogg 2 km and increase 1ot 2 km every week. I will jogg 1 km in 8 min or 9 . So how many kgs will i loose in a month ?..? How much time it takes to become fit ? Plz answer
Just multiply your daily distance by your weigh in kilograms to find the calories burned for a 95 kg person, 4 kilometres of slow jogging means an expenditure of 380 calories (4x95). To lose 0.5 kg of fat you need to burn about 3500 kilocalories. So 4 kilometres of slow jogging every day will help you burn that first half kilogram after 10 days.
Remember, you can break it up into little parts and do smaller runs that add up to 4 kilometres.
For more, refer to Professor Tanaka's book Slow Jogging, Chapter 6 is about slow jogging and weight loss. He says for example that "For most of us, the waist is the most problematic area; that’s where vicious fat accumulates first and often to the greatest extent. Good news: With slow jogging, waist fat is easier to get rid of than you’d think. Looking at average changes in waistline and body weight, every pound lost with slow jogging results in almost one inch less around the waist."
And of course you can't eat more.
Hope this helps!
Slow jogging will not improve VO2 max much. Might as well just walk
@@Zoet50 it will improve it some. And it will engage more muscles and use more energy/burn more fat. And walking will not give you as many feel good chemicals, if any.
Great content. Thanks for the informative video! However, why use "pounds" as a weight measure?! Just a few people understand it! 😂
Just become an American already or divide by 2 ;P Seriously, Professor Tanaka published this book for Americans and so why recalculate everything? ;P
0:34 bit of a bold statement for someone who admits he doesn’t have any business giving advice on the topic
The devil is in the details, of course.
@@sendykafitover40 your video just randomly came up on my feed and I did watch it fully to give you the benefit of the doubt, but unfortunately your information is not nuanced and does not match what the literature actually shows on several of the points you covered in the video. So yeah, maybe you’re best off leaving sports science for sports scientists.
@@Seanonyoutube Clearly this channel is not for you 😂
@@sendykafitover40 yup, because unlike me, your audience are uninformed on the actual studies so you’re looking for an audience you can easily mislead with pseudoscience. Quite unfortunate but I’ve seen much worse. Take care.
Not really true. We need a higher vo2 max which we get from pushing ourselves
@@benwaddington3494 It all depends on how much pushing you do. Some people push themselves all the time and that's not the way to go.
@@sendykafitover40 It's not a binary choice
@@benwaddington3494 Exactly. Pick and choose or as Bruce Lee put it "Adopt what is useful, reject what is useless and add what is specifically your own."
@@sendykafitover40 well that's not what you said originally.
@@benwaddington3494 Originally I did say that. But you probably didn't watch that video. 😁