"Super slow jogging" that does not hurt your knees, helps you lose weight easily and reduce the three highs! Remember the 4 action points

Easy "ultra-slow jogging" will never hurt your knees, increase your metabolism, and improve your sleep quality! "Rhythm ultra-slow jogging" is an extremely gentle way of jogging. You only need a metronome and you can lose weight and reduce the three highs while watching TV series. Rhythm ultra-slow jogging for 15 to 20 minutes within 1 hour after a meal can also help lower blood sugar!

In addition to core muscle strength training, "rhythm ultra-slow jogging" is also a sport that I am committed to promoting. At the beginning, I referred to the concept of "snail-speed running" by Japanese jogging expert Kuniko Umekata. "Small steps, slow running" makes running an aerobic exercise that is beneficial to physical health, can activate the brain and reduce weight, and can make people who don't like sports fall in love with running. Later, I added a metronome to assist the running frequency, making jogging effortless.

I also read the book "Running, How to Run?" co-authored by Dr. Nicholas Romanov and John Robertson from Russia. : Understanding the perfect running technique, the concept, theory and mentality of running posture" (2018, published by Facebook), the book goes into more depth about the impact of running posture on the body, how to reduce the burden and avoid physical injuries. At the same time, we also refer to relevant research on top marathon runners, which shows that the stride frequency of marathon runners is 170 to 190 steps per minute, which is the most energy-saving running speed. This stride frequency is the optimal speed for them to participate in marathon sports without exceeding the load on their heart while having a high degree of tolerance.

Based on my previous practical experience in training soldiers and reading a lot of research books, I have set four key points for "tempo super slow jogging":

1. The forefoot lands first, then the heel

2. Bend your knees and keep them flexible

3. Energy saving and carbon reduction, lightweight landing

4. Small steps, high frequency (180 steps/minute)

When the forefoot of a person's foot lands on the ground, the knee will naturally bend. Once the knee bends, it can maintain elasticity, which naturally reduces the impact force on the foot and knee. The step frequency is set to 180 steps per minute because small steps will reduce more resistance than large steps, will not increase the burden on the knees and ankles, and can also reduce the up and down shaking of the body. The less the ups and downs of the body, the lighter the landing resistance will be, and it will not increase the burden on the heart. If you land hard, your heart rate will speed up, which will also increase the burden on the human body.

Many people who get injured while running often take too big a step and their core muscles cannot keep up, which may cause knee injuries. "Ultra-slow jogging" is not only safe, but also allows you to run for a long time while being physically fit. The body is less likely to reject running. In order to help you remember it better, there are four simple tips: "no soreness, no pain, no stiffness, no breathlessness". The most important thing is to keep your body comfortable and keep "listening to your body's feedback". If you feel sore or out of breath, shorten your stride (slow down) and don't try to be strong and hurt your body.

This article is from Jinghao Publishing's "Core Anti-Aging Rhythm Ultra-Slow Running: Slowly build up muscle strength with bare hands, help you get rid of fat belly, relieve pain, reduce the three highs, increase bone density and metabolism, fight aging and get rid of sarcopenia! 》