The Science and Joy of Slow Jogging: Insights from Hiroaki Tanaka via Google NotebookLM

The Chris Abraham Show

Source: Here are my favorite quotes from Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running by Hiroaki Tanaka

In this episode, we explore the revolutionary concept of "Slow Jogging" as presented in Hiroaki Tanaka's book, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running. We dive into the benefits of the "niko niko pace," the role of slow-twitch muscle fibers, and how running slowly can be more effective for weight loss and endurance than traditional approaches. This episode breaks down the science behind why slower is better for long-term health and fitness.

• Introduction to the philosophy of Slow Jogging by Hiroaki Tanaka.
• Explanation of "niko niko pace" and how it allows for smiling and conversation while jogging.
• The science behind slow-twitch muscle fibers and how they aid in endurance without fatigue.
• Comparison between slow jogging and walking in terms of calorie burn.
• How running at any speed burns the same number of calories per mile.
• The benefits of interrupted exercise and its role in overall health and weight loss.
• Practical advice for beginners: How to start slow jogging, even if you're not fit.
• Encouraging thoughts for those who might feel discouraged when overtaken by walkers.

1. What is "Slow Jogging"?

   • Slow jogging is a form of running that emphasizes a relaxed pace, focusing on endurance, health, and enjoyment rather than speed.

2. What is "niko niko pace"?

   • "Niko niko" translates to "smile" in Japanese. It refers to a pace slow enough that you can smile or carry on a conversation while jogging.

3. Does slow jogging burn fewer calories than running fast?

   • No, you burn the same number of calories per mile regardless of how fast you run. However, slow jogging makes it easier to cover longer distances without fatigue.

4. What are the health benefits of slow jogging?

   • Slow jogging engages slow-twitch muscle fibers, which allow for prolonged exercise with minimal fatigue. It also reduces lactate accumulation, improving endurance.

5. Can interrupted exercise still offer benefits?

   • Yes, interrupted exercise is just as effective as continuous exercise for improving health and aiding in weight loss.

6. Is slow jogging suitable for beginners?

   • Absolutely. Beginners can start at a pace as slow as walking, covering a mile in 21-26 minutes, making it an accessible exercise for all fitness levels.

• Niko Niko Pace: A jogging intensity light enough to smile or enjoy conversation, representing a more relaxed, enjoyable form of running.

• Slow-Twitch Muscle Fibers: Muscle fibers used for endurance activities like slow jogging, which do not fatigue as quickly as fast-twitch fibers.

• Fast-Twitch Muscle Fibers: Muscle fibers used for short bursts of intense activity, such as sprinting.

• VO2 Max: A measure of the maximum oxygen one can use during exercise. It’s an indicator of cardiovascular fitness.

• Achilles Tendon: A tendon at the back of the ankle that helps store and release energy during running, especially when landing on the forefoot.

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