🎯Slow Jogging 180 BPM 30-Minute Aerobic Workout.
🏃Slow Jogging Posture:
1. Keep your knees slightly bent and your back upright.
2. Bend your elbows at approximately 90 degrees and let them swing naturally.
3. Lift your knees naturally (avoid lifting too high).
4. Land on the forefoot first, then the heel.
5. Look straight ahead, avoid looking down.
📊Slow Jogging Method:
1. Start Slow Jogging: Choose a suitable running location and start jogging at a slower pace. This speed should be one that allows you to maintain steady breathing without difficulty.
2. Maintain a comfortable breathing rhythm: Pay attention to deep and steady breathing during slow jogging. Inhale through the nose and exhale through the mouth and nose, allowing your breathing to flow naturally.
3. Extend the duration: The key to slow jogging is the duration, not the speed. Gradually increase the duration of each run, from a few minutes to 30 minutes or longer.
4. Stay relaxed: It is essential to keep your body relaxed during slow jogging. Avoid excessive effort and maintain a natural posture and stride.
5. Gradually increase difficulty: Once you can comfortably complete a duration of slow jogging, you can gradually increase the speed or duration of the jogging to achieve better results.
💖Slow Jogging Heart Rate:
Monitor your heart rate using a pulse monitor or watch. The target heart rate for slow jogging is usually at least 60% of your "maximum heart rate" (maximum heart rate = 220 - your age). This helps you train within the aerobic heart rate zone. For example, for a 50-year-old, the maximum heart rate would be 220 - 50 = 170. This means that during slow jogging, the heart rate should not exceed 170 beats per minute. Therefore, 170 x 60% = 102, indicating that during slow jogging, the heart rate should be at least 102 beats per minute to achieve the desired exercise effect. Thus, the slow jogging heart rate zone for a 50-year-old would be "102-170."
🚗Slow Jogging Speed:
There is no fixed number for slow jogging speed as it depends on individual fitness levels and "maximum heart rate." Generally, slow jogging is slower than normal running speed, allowing you to maintain comfortable breathing and a relaxed state. For example, for a 50-year-old, if the heart rate measured after running at 180 BPM for 30 minutes is 95 beats per minute, it indicates that the exercise intensity is not enough, and the speed needs to be increased. If the heart rate measured is 105 beats per minute and feels comfortable without being breathless, already exceeding 60% of the "maximum heart rate," then increasing the speed can achieve better exercise results.
🎁Benefits of Slow Jogging:
1. Aerobic Health: Slow jogging at a lower heart rate helps develop endurance and improve cardiovascular health. It can enhance cardiopulmonary function, improve the heart's oxygen supply capacity, and promote blood circulation.
2. Reduced Risk of Injury: Slow jogging at a slower pace reduces the risk of injury. Compared to high-intensity running training, slow jogging imposes less impact on joints, muscles, and ligaments, reducing the burden on the body.
3. Fat Burning: During low-intensity exercise, the body primarily relies on fat as an energy source. Slow jogging effectively burns fat and helps reduce body fat percentage.
4. Relaxation and Mental Health: Slow jogging at an extremely slow pace can help relax the mind and body, reducing stress and anxiety. This running style allows you to connect with nature, uplift your mood and emotions, and promote overall well-being.
5. Suitable for Beginners and Recovery: Slow jogging is an exercise method suitable for beginners and individuals in the recovery phase. It provides a gentle starting point for the body to adapt to exercise loads and gradually build endurance and strength.
6. Improved Endurance and Basic Running Ability: Through slow jogging, you can gradually increase the duration and distance of your runs, cultivating endurance and basic running abilities. This is beneficial for participating in long-distance races or other endurance sports.
😍Weight Loss with Slow Jogging:
1. Fat Burning: Slow jogging performed at low intensity primarily relies on fat as an energy source. During low-intensity exercise, the body taps into fat reserves, promoting fat burning. This is beneficial for reducing body fat percentage and weight control.
2. Long Duration Aerobic Exercise: Slow jogging is a form of prolonged aerobic exercise, meaning you engage in exercise for a relatively longer period. Long-duration aerobic exercise burns more calories, promotes fat metabolism, and aids in weight loss.
🎞️Slow Jogging Videos:
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3 окт 2024
