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Here are my favorite quotes from Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka

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When I read Slow Jogging, Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka, there were some amazing quotes that I wrote down. Here are my favorites. How about you?

Here are my favorite quotes from Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka

Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka

Best one first:

“Run with Smile, Midfoot Strike.”

Quotes via Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka

The key to slow jogging is what we call niko niko pace. In Japanese, niko niko means “smile.” Unlike traditional training, which requires concentration and effort, slow jogging is more like taking a walk, at an intensity light enough to enjoy conversation or, if you’re by yourself, to just smile.

during very slow jogging the energy comes mainly from contractions of slow-twitch fibers and their number increases to maximum at niko niko pace.

Slow jogging at niko niko pace activates the greatest number of slow-twitch fibers, without activating the fast-twitch ones. That’s why it’s possible to continue exercising for a long time with no fatigue or running out of breath. We are slightly simplifying the process here, but thanks to regular, slow exercise, slow-twitch fibers work more effectively and part of them changes their nature, which results in lower lactate accumulation even for faster running.

if we intentionally switch to running (more specifically, very slow jogging), we are going to need more energy (and burn more calories) but will feel no more tired than when walking. To put it simply: when walking or jogging at the same, low speed, you’ll burn many more calories in the same amount of time if you jog.

because running speed and energy expenditure are in linear relation, the physiological efficiency of running is the same at every speed, from slow jogging to sprinting. The calories that you burn with every mile are exactly the same, whether it takes you thirty minutes or six minutes to cover a mile.

It’s highly possible that, if you begin your running program at the proper intensity, you will be overtaken by walkers. Don’t let this discourage you.

When landing on your forefoot, the Achilles tendon gives you natural elasticity that helps you to spring off your feet and jump higher.

Contrary to what you may have been told, the effects of interrupted exercise on our health and weight loss are just as promising as continuous exercise.

“Slow jogging” at niko niko pace, the training method we developed, was significantly lighter. Similarly designed to improve aerobic capacity and health but based on the intensity of just 50 percent of VO2 max, slow jogging means a very relaxed walking pace of 55 yards in 40 to 50 seconds or one mile in 21 to 26 minutes for the least fit runners.

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.

Buy Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka via Amazon.

Jul 01, 2021 01:50 PM | Comments (0)
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