What is the speed for a 40 minute stationary ultra slow jog

The recommended speed for a 40 minute stationary ultra slow jog is 8-12 minutes per kilometer, which needs to be adjusted according to individual physical ability and exercise goals. Slow jogging in situ is a low-intensity aerobic exercise suitable for weight loss, rehabilitation training, or warm-up. The main influencing factors include basal metabolic rate, joint endurance, and heart rate range. The core of stationary ultra slow jogging is to maintain a sustained state of movement through extremely low speeds. Slow pace may lead to insufficient calorie consumption, while too fast pace may result in loss of low-intensity characteristics. Healthy individuals can control their heart rate within the range of 50% -60% of their maximum heart rate, which is a state of slight sweating but normal conversation. Individuals with a larger body weight should prioritize protecting their knee joints and maintain a walking frequency of 120-140 steps per minute to reduce impact force. It is recommended to wear shock-absorbing running shoes during exercise and do it on soft ground. Individuals with cardiovascular disease or joint injuries need to further reduce their intensity, and their pace can be extended to 12-15 minutes per kilometer. Diabetes patients should pay attention to avoid hypoglycemia and monitor the changes of blood sugar before and after exercise. Pregnant women should maintain body balance and speed within the limit of not causing uterine contractions when engaging in stationary jogging. Middle aged and elderly individuals should cooperate with heart rate monitoring devices to avoid sudden increases in blood pressure after exercise.

Long term adherence to in place ultra slow jogging can improve basal metabolic rate, and it is recommended to combine high protein diet and strength training to enhance the effect. Perform dynamic stretching before and after exercise, with a cumulative exercise time of no less than 150 minutes per week. Overweight individuals need to control their daily calorie intake and replenish electrolytes promptly after exercise. If discomfort symptoms such as dizziness and chest tightness occur, exercise should be stopped immediately and medical examination should be sought if necessary.