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Slow Jogging: science-based natural running for weigh-loss, health & performance benefits
Youtube ^

Posted on 09/14/2018 5:54:47 PM PDT by RoosterRedux

Video Link

I've been doing this lately as part of my regular rowing, bike-trainer biking, and crossfit (sort of) regime.

Easy on the feet and legs but the heart gets a good workout (I wear a heart rate monitor and keep it above 140 bpm).

I am impressed with this style of running for cardio.


TOPICS: News/Current Events
KEYWORDS: health; running
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To: kaehurowing

Slow Jogging International website:

https://www.facebook.com/slowjogginginternational/


21 posted on 09/14/2018 6:41:14 PM PDT by kaehurowing
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To: Atlantan
I used to run the Peachtree Road Race regularly (I lived in Atlanta at the time). I used to run 5 miles a day during the week with an 8-10 mile run on Saturday and Sunday.

I have had tons of injuries over the years and even gave up running for cycling.

But now that cycling is too dangerous (I am in South GA after a career in NYC), I bike indoors on a trainer and row and do a crossfit regime.

But I missed running.

I have added this slow running to my workout and it reminds me how much I love running. Yet now I have no injuries.

Embarrassingly slow...but so much fun.

22 posted on 09/14/2018 6:45:25 PM PDT by RoosterRedux
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To: RoosterRedux

Great, keep it up!

For those who are thinking about starting slow running, read John Bingham’s book “No Need for Speed: A Beginner’s Guide to the Joy of Running”.


23 posted on 09/14/2018 6:58:20 PM PDT by Atlantan
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To: RoosterRedux

For later reference.


24 posted on 09/14/2018 7:03:12 PM PDT by matthew fuller (The left loves islam because they both hate the USA. Remember 91101 and 91112.)
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To: RoosterRedux

Power Walking, especially up inclines to me, can be even more demanding than jogging.


25 posted on 09/14/2018 7:04:26 PM PDT by dfwgator (Endut! Hoch Hech!)
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To: RoosterRedux

If you are in this for the weight loss, then using any exercise program, whether it’s aerobic or resistance, is only as good as your eating habits. Using up 1000 calories through exercise and the follow on metabolism work is not good if you eat 1050. You lost ground

I was a certified trainer from Cooper Institute years ago until my retirement. They push the Harris Benedict formula and it is a strongly used system by many of the weight loss professionals all the way to Nutrisystem who also use it but don’t say it.

Here it is:

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

BMR Formula (Imperial)

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Total Calorie Needs Example:

If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to lose weight subtracting no more than 500 calories from your daily intake as per the calculation.

This may seem like a lot of work, but this is the equation most of the diets use for controlled weight loss and it will change each time you step on the scale. My suggestion is to set up an excel equation to accomplish it faster and easier.

Good luck

rwood


26 posted on 09/14/2018 7:09:42 PM PDT by Redwood71
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To: RoosterRedux

Thanks for posting. Health/life BUMP!


27 posted on 09/14/2018 7:14:43 PM PDT by PGalt
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To: RoosterRedux
Hmmm. The guy in the video says that we should land on our forefeet. That's rough on the shins.

I'm a mid-foot striker and then roll forward.

28 posted on 09/14/2018 7:25:53 PM PDT by FreeReign (Rudy: Sessions is recused from everything)
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To: RoosterRedux

Absolute best exercise for cardio is “Heavyhands” (invented by MD Leonard Schwartz). Superior even to cross-country skiing. It was a fad for a while, and a lot of handweights were sold, but most folks didn’t do the exercise(s) correctly. But it sho nuff works.


29 posted on 09/14/2018 7:28:22 PM PDT by Wonder Warthog (The Hog of Steel and NRA Life Member)
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To: Redwood71
Bookmark😇
30 posted on 09/14/2018 7:36:02 PM PDT by thesearethetimes... (Had I brought Christ with me, the outcome would have been different. Dr.Eric Cunningham)
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To: RoosterRedux

I recommend two other books by John Bingham, “The Courage to Start: A Guide to Running for Your Life” and “Running for Mortals: A Commonsense Plan for Changing Your Life with Running”.


31 posted on 09/14/2018 7:50:17 PM PDT by Atlantan
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To: RoosterRedux

Wakarimashita!


32 posted on 09/14/2018 7:54:23 PM PDT by Theophilus (Repent)
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To: RoosterRedux

Thanks. I will check it out. I used to love to run, but it started hurting my back. This seems like it eliminates some of the pressures on joints and bones.


33 posted on 09/14/2018 8:14:33 PM PDT by Nevadan
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To: Redwood71

Bkmk


34 posted on 09/14/2018 8:31:31 PM PDT by EarlyBird (There's a whole lot of winning going on around here!)
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To: RoosterRedux

Which thin sole shoes do you wear?

Is there a specific brand (not just type/style) recommended by enthusiasts?


35 posted on 09/14/2018 8:36:01 PM PDT by Jane Long (Praise God, from whom ALL blessings flow.)
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To: RoosterRedux

What is your age that you can sustain 144...?


36 posted on 09/14/2018 9:12:41 PM PDT by Mariner (War Criminal #18)
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To: RoosterRedux

Personally I’d be bored to tears within 30 seconds if I tried that.

I’m 55 and have always worked out. I am fortunate to belong to a gym with an indoor 40 yard turf field. I found a weight sled up there recently and started pulling it with incremental weight increases.

It feels great in that I am building power and I’m burning calories like never before. And in a relative short period of time. There are lots of turf fields around these days. If I didn’t have this gym I would buy a sled and pull it at a local high school.


37 posted on 09/14/2018 9:15:09 PM PDT by bramps (It's the Islam, stupid!)
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To: Redwood71

The BMR Formula, up to 3 decimals (!) is numerology disguised as scientific reasoning.

Any nutrition hypothesis that takes into account calories burning as the sole output and not mentioning excreta quantities (which is highly dependent on the equilibrium point settled by your metabolism, a very stable and hard to change and not-to-be-disrupted-too-fast setpoint) is utter BS, literally. As a physicist, I am trained to account for ***everything*** in a balance sheet and I can see immediately the pseudo-scientists for what they are because they do it wrong while pretending for accuracy where there is none.

That why there are so many successive and false and nonsensical nutrition regimes, all claiming to be the best and all massively failing their followers.


38 posted on 09/15/2018 2:54:14 AM PDT by miniTAX
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To: Jane Long
Hi Jane:

I've been wearing Newton's. They are great, but they don't last last very long and they are expensive.

Will look for something cheaper next time.

39 posted on 09/15/2018 4:59:32 AM PDT by RoosterRedux
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To: Mariner
I just turned 70 back in August, but I can't really say that I have seen a change in my fitness metrics and ability.

That said, I do seem to need more stretching as I get older...to prevent lower back pain and the like.

I have always biked/run/rowed with my heart rate in the 140-160+- range (after warming up).

I also do a lot of workouts in the 120-140 range (like cutting brush and dragging it to the street for pick-up).

There is one change, however, that I have made now that I am getting older. I don't lift heavy any more. Don't want to risk joint injury. I also stopped doing bench presses and now only do push-ups.

40 posted on 09/15/2018 5:10:22 AM PDT by RoosterRedux
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