Japan's "super slow running" is super popular! Low-impact aerobics star! Doctors call for more effects by combining different exercises

"Ultra-slow jogging" is popular in Japan and can be said to be the star of low-intensity aerobic exercise. Now it has also become popular in Taiwan! It makes people curious to ask: "Is ultra-slow jogging good?" Fang Qirong, an orthopedic surgeon at Annan Hospital, mentioned that ultra-slow jogging has become popular in Taiwan in recent years, and he himself has been asked this simple question by his patients. In response, he gave a relatively complex answer, "It's between good and bad." Many people must be curious, why is it so ambiguous if it is good or bad? Below, he briefly explains to the public what "ultra-slow jogging" is.

What are the benefits of ultra-slow jogging?

Ultra-slow jogging was first promoted through Japanese variety shows and gradually became popular on the Internet. As it replaced the relatively intense running sport, it became a popular low-intensity aerobic exercise. Dr. Fang Qirong explained that ultra-slow jogging is not only suitable for losing weight, building muscles and enhancing cardiopulmonary endurance, but is also known for its high efficiency and low intensity, making it very suitable for people with knee discomfort or the elderly.

Dr. Fang Qirong said, "Humans are animals, not plants. To be healthy, we must move." In recent years, appropriate exercise has been widely accepted by the public, and how to define "exercise" has become the next question. Generally speaking, if a person has no exercise habit, it is very appropriate to start with ultra-slow jogging to develop the habit. He can even use a metronome or other media such as music, movies and TV programs to achieve the habit of continuing exercise.

At the same time, ultra-slow jogging has many benefits, such as: it is not restricted by geographical location, you can exercise anytime and anywhere, whether at home or in the office, and the entry threshold is low. No special equipment is required. You can start ultra-slow jogging with just a pair of sports shoes or a yoga mat.

There are many benefits to ultra-slow jogging, such as: it is not restricted by geographical location, you can exercise anytime and anywhere, whether at home or in the office, and the entry threshold is low. No special equipment is required. You can start ultra-slow jogging with just a pair of sports shoes or a yoga mat.

However, Dr. Fang Qirong pointed out that how to achieve effective exercise and quality is also a very important issue. He added a few simple points, taking the "333" exercise principle advocated by the National Health Administration as an example: exercise three times a week, 30 minutes each time, and 130 heart beats per time; in addition, the World Health Organization has also recommended that the principle be upgraded to "533", which means five times a week or more than 150 minutes of exercise per week.

Dr. Fang Qirong emphasized that the most important part is "heartbeat", which is the key point of exercise quality. He shared that in the outpatient clinic, he often encounters elderly people who say that they have the habit of walking in the nearby parks, but this can actually only be called "activity" rather than "exercise". The body must become hot, sweat, or even slightly out of breath to be considered sufficient exercise.

Super slow running combined with different exercises doubles the effect

Finally, Dr. Fang Qirong suggested that for those who have not yet developed an exercise habit or are just starting to want to exercise, ultra-slow jogging can be used as an opportunity to develop an exercise habit, but it is not the ultimate goal. Try different types of exercise, such as cycling, swimming, weight training, Tai Chi or Qigong, and rotate them to promote physical health.

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