As the age-old adage suggests, slow and steady triumphs in the end – this wisdom appears to extend even to the health advantages derived from physical activity.
Actually, the evidence is mounting that consistent, moderate-paced running might fortify your heart and lower your chance of developing type 2 diabetes. diabetes And bolster your immune system along with overall fitness much more effectively than pushing yourself to run at maximum speed.
This applies equally to other forms of cardio exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups specifically designed for those who prefer slow jogging or casual pacing are now popping up.
'Dan Gordon, who is an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging at a slower pace has become more prevalent among casual athletes,' he states.
Over the last ten years or so, we've experienced a frenzy for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, a drawback is that it can be quite demanding, making it tough to start if you aren’t already in good shape.
He points out this indicates a high attrition rate; however, when the exercises are performed at a more moderate pace without excessive strain, individuals tend to be less inclined to quit.
He mentions that there are also 'verified physical advantages associated with running at this intensity'.
This was demonstrated in a Danish study from 2015, where 5,000 individuals were tracked over a period of 12 years. These participants were divided into different groups as part of the study.
Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or intense jogging sessions.
The individuals who jogged at a slow and moderate pace had the lowest mortality rate from all causes, whereas those who ran strenuously showed a similar death rate to the inactive group.
A hypothesis suggests that this could be attributed to how low-intensity jogging decreases baseline blood pressure and enhances cardiac function.
Professor Gordon clarifies: "Essentially, this enhances efficiency by enlarging the heart muscle. With a larger heart muscle, it has greater force when squeezing. Additionally, it expands the chambers inside the heart, enabling each pump to circulate more blood."
Running slowly also enhances stamina since you can maintain a gentle speed for an extended period—this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.
These changes in the heart muscle do not get enhanced by exercising at greater intensities through training. Slow cardio, often referred to as 'zone 2' cardio where you operate within 60-70 percent of your maximal heart rate, offers another advantage: It prompts the body to utilize stored fats for energy instead of carbohydrates, explains Dr. Lindsy Kass, an exercise physiologist from the University of Hertfordshire. This contrasts with high-intensity workouts which typically burn more carbs.
Converting fats into energy is both more efficient and beneficial for your overall well-being, notes Professor Gordon. This process is linked to improved blood sugar levels and decreases the likelihood of developing type 2 diabetes.
'Research indicates that athletes incorporating increased amounts of easy jogging into their training routines can expect approximately a 1 percent improvement in both VO2 max [oxygen uptake] and race-day speed.'
This represents a considerable edge over competitors, and upon learning about it, one can easily understand why top-tier athletes often dedicate up to 80 percent of their training regimen to activities within zone 2.
I previously worked with British rowing, where even though their races last around six minutes, they engage in slow rowing for one and a half hours three times per week," explains Dr. Kass. "It was during the first year they adopted this training regimen that they began winning all the medals.
A key rationale for top athletes dedicating practice sessions to low-intensity workouts is to lessen bodily strain, which aids in preventing infections and injuries.
Professor Gordon states: "When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises helps us build a stronger immune system and decreases our likelihood of falling ill."
However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and during this rest phase, our immunity takes a hit. Consequently, the greater frequency with which you undertake intense exercises without sufficient breaks can increase your vulnerability to illnesses and infections, along with raising the risk of injuries.
What does "slow running" entail? According to experts, it’s more about the perceived exertion than actual pace. As Professor Gordon suggests, ‘if you can sing to yourself during your jog without getting winded, then you’re likely at the right intensity.’
This principle also holds true for weight training aimed at building resistance.
Reducing speed eliminates the inertia within an action, promoting proper technique and decreasing the chance of injuries.
Several research findings indicate that extending the duration of the elongating 'eccentric' stage of an exercise (such as lowering yourself during a pull-up) to twice the length of the shortening 'concentric' stage (executing the actual pull-up) may enhance muscular development.
However, don’t move too slowly—you’ll tire more quickly and won’t be able to lift the necessary weight for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.
He states: "Most individuals would benefit more from performing a 'controlled' [but not extremely slow] eccentric movement followed by an explosive [as rapid as feasible] concentric action using moderately heavy weights throughout their strength-training routines, reserving certain exercises specifically for enhancing power."
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