What is the amazing super slow running slimming method

Ultra slow running is a form of fat loss exercise that involves continuous running at a very low pace, mainly by extending aerobic exercise time to improve fat metabolism efficiency. The core elements of the ultra slow running slimming method include pace control, duration, posture adjustment, heart rate monitoring, and dietary coordination.

1. Speed Control

Ultra slow jogging requires controlling the speed between walking and jogging, usually 4-6 kilometers per hour. At this speed, runners can maintain a normal conversational state and avoid anaerobic metabolism caused by excessive speed. Slow pace can affect exercise effectiveness, while high pace can easily switch to glycogen supply mode.

2. Duration

It is recommended to exercise for at least 45 minutes each time, and the proportion of fat energy supply will significantly increase after 30 minutes of exercise. The initial adaptation can start from 20 minutes and gradually extend to 60 minutes. Perform 3-5 times a week and maintain regularity to activate the body's fat metabolism memory effect.

3. Posture adjustment

adopts a small step high step frequency method, with a step frequency maintained at 170-190 steps per minute. Slightly lean forward to avoid landing the heel first and reduce knee joint impact. The natural swing range of the arm should not be too large, and maintaining moderate tension in the core muscle group can help with energy expenditure.

4. Heart rate monitoring

maintains the heart rate within the range of 60% -70% of the maximum heart rate, which is most conducive to fat oxidation. Real time monitoring can be achieved through a sports wristband to prevent excessive heart rate from turning into anaerobic state. Middle aged and elderly people or those with underlying diseases need to adjust their intensity under the guidance of a doctor.

5. Dietary coordination

Adequate supplementation of high-quality protein and compound carbohydrates before and after exercise to avoid high-fat diet offsetting exercise effects. The daily calorie deficit should be controlled at 300-500 calories, and the protein intake should reach 1.2-1.5 grams per kilogram of body weight to prevent muscle loss from affecting basal metabolic rate.

Ultra slow jogging is suitable for people with a large weight base, sensitive joints, or weak exercise foundation, and should be accompanied by warm-up before exercise and stretching after exercise. It is recommended to choose areas with good cushioning such as plastic tracks or grass, and wear professional shock-absorbing running shoes. Pay attention to replenishing electrolytes and water during exercise, and stop immediately if you experience discomfort such as dizziness. Long term persistence can improve insulin sensitivity, regulate blood lipid metabolism, and when combined with resistance training, can better maintain lean body mass. Special populations should develop personalized plans under the guidance of professional coaches to avoid excessive fatigue affecting their health.