Source: Some great books for slow jogging, slow running, and heart rate aerobic training

In this episode, we explore the philosophy of slow jogging and its connection to overall fitness. We'll cover insights from Hiroaki Tanaka's Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running as well as related training strategies like MAF (Maximum Aerobic Function) training. Join us as we dive into how slow jogging can be seamlessly integrated with other exercises like rowing, the importance of pacing, and how slowing down can lead to improved health, mental well-being, and long-term endurance.

• Introduction: What is slow jogging, and why is it gaining attention in the fitness world?


• Defining the “niko niko” pace—how running while smiling can be the key to a healthier lifestyle​


• The science behind slow-twitch muscle fibers and how they enhance endurance without causing fatigue​


• How slow jogging compares to walking for calorie burn and weight loss


• Combining slow jogging with other fitness routines, like slow rowing or treadmill walking


• Incorporating high-intensity intervals, such as power-10 pieces, to boost performance in slow exercises


• The benefits of MAF training in combination with slow jogging, focusing on heart rate and endurance​


• Reflections on how slow jogging can transform your fitness journey, whether you're a beginner or a seasoned athlete

1. What is slow jogging?

   
   
   
   
   • Slow jogging is a low-intensity form of exercise that involves running at a pace where you can smile or carry on a conversation. It’s a comfortable, enjoyable way to engage in cardiovascular activity​
   
   
   
   



2. What is the “niko niko” pace?

   
   
   
   
   • "Niko niko" is Japanese for "smile," and refers to a pace that is slow enough to maintain a smile or talk without breathlessness​
   
   
   
   



3. How does slow jogging compare to walking for calorie burning?

   
   
   
   
   • Even at the same pace as walking, slow jogging burns more calories and engages more muscle fibers, making it more efficient for weight loss
   
   
   
   



4. Can slow jogging be combined with other exercises?

   
   
   
   
   • Yes! Slow jogging can be integrated with other exercises like rowing, walking on a treadmill, or even strength training for a well-rounded fitness routine​
   
   
   
   



5. What are power-10s, and how do they fit into slow jogging?

   
   
   
   
   • Power-10s are short bursts of high-intensity exercise, often used in rowing, that can be added to slow jogging sessions to enhance performance and cardiovascular adaptation​
   
   
   
   



6. What is MAF training, and how is it connected to slow jogging?

   
   
   
   
   • MAF training focuses on maintaining aerobic exercise within a specific heart rate zone, which is similar to the principles of slow jogging. Both prioritize endurance and long-term health over speed​
   
   
   
   

• Niko Niko Pace: A slow jogging pace light enough to smile, promoting relaxation during the exercise​

  
  



• Slow-Twitch Muscle Fibers: Muscle fibers used for endurance activities like slow jogging, which do not fatigue as quickly as fast-twitch fibers​

  
  



• Power-10: A term from rowing, referring to ten powerful strokes or strides taken to increase intensity​

  
  



• MAF Training: Maximum Aerobic Function (MAF) training focuses on maintaining a low heart rate while exercising to improve aerobic capacity​

  
  



• Heart Rate Zones: Specific ranges of heartbeats per minute that guide the intensity of aerobic exercise, central to both MAF training and slow jogging

  
  

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