"My marathon is not a healthy exercise at any time", but I think it is very beneficial to my health if I run moderately, and I have accepted many runners.
Running with this comfort is like playing tricks. No leg lifts, no kicking, no jogging.
So, what kind of moderate operation will bring health? At that time, I vaguely thought it was "degree, don't get tired, the next day", which didn't mean there was a scientific basis, but it would be good, because it achieved the function of the body and left no harm. Many judges say so. So, if you don't leave fatigue, you should exercise as much as possible? Won't light exercise have an effect? I'll hear doubt.
I'm not saying that even a small exercise has no effect, just that it can only have a slight effect. Only certain effects can be maintained? I was thinking. Similarly, I think a person doesn't run around 10 km for five days (because it's too long to write here, there is also a reason in your "5 to 10km" map). This idea was changed by "Try Guteng" broadcast by NHK. Because this is a very interesting content, I decided to sum up the effectiveness of the operation and introduce my experience of the content.
The amazing speed of "easy jogging"
In this scheme, the running mode of the running club based on Fukuoka City, a unique running mode, is introduced. Professor Yuji Tanaka, Department of Physical Education, Fukuoka University. Many books also often appear in magazines. Anyway, it runs very slowly. Running slowly "jogging step by step" has a narrow stride. Because its speed is as high as 4 to 5 km/h, it is almost an ordinary walking speed. It's the speed pulled by a fast walker. At this speed, even beginners can easily run 5 kilometers, 10 kilometers.
I will try my best to keep the runner's goal and finish the race in about 4 hours. Stuck evidence shows that the body is adapted to long-distance travel. It is said that even ultra-jogging training can cut for 4 hours.
Nothing can run 5km for people who don't exercise, but I think it usually takes more than a month, that is, ultra-jogging, and they can run about 5km immediately.
Even at the same speed, the energy consumption is 1.6 times.
Frankly speaking, if "the speed of walking is the same as walking, even walking will not change", but the stimulation to muscles varies according to walking or running. It is said that energy consumption is 3.7 kilocalories, walking speed is 4 kilometers, and jogging is 5.9 kilocalories. In fact, the consumption difference is 1.6 times. In short, slow exercise is not very effective for physical exercise, so I think it will be a kind of exercise. Let me introduce it again, but it has different effects on the brain. Of course, even people who are unfamiliar with walking can walk 10 to about 20 kilometers. But when it comes to jogging, the speed is slow, and it is difficult for beginners to stick to 1020 km (that is, my understanding is that the whole marathon can last for more than three months).
Why can I jog forever?
The secret is "because I don't use certain muscles", which is a mystery in the program. A muscle is a "fast muscle". Also known as white muscle. It is a muscle used for hypoxia exercise. One of the main reasons why it is difficult to continue running is to produce lactic acid, but aerobic exercise can reduce the production of lactic acid. The point where aerobic exercise suddenly turns into anaerobic exercise is called the maximum oxygen uptake threshold. It is said that this is about what you said while running. When the speed becomes higher, the speed of lactic acid suddenly increases. In order to train the effect, the exercise intensity of this maximum oxygen threshold boundary is the most effective. However, even at the level that beginners can manage, it has high obstacles. When it reaches that area, it won't do much exercise. It seems that the resistance to lactic acid has not been determined.
So running super slowly makes the level lower. Exercise intensity is the strength that you can run when you talk easily. At this speed, almost no lactic acid is produced. So beginners can run for a long time.
Lactic acid will not appear in super-throwing.
In the experiment of this project, three students without any practice ran the 400-meter track first. Everyone is running in good condition. This is a form commonly known as "running". However, at this time, the lactic acid value increased by 2 to 3 times of the normal time. Everyone is amazing. The next lap was very slow. This time, as in the normal state, the lactic acid value has hardly increased. It does not use anoxic fast muscles, because it works with slow aerobic and does not produce lactic acid. This is a secret that can be passed down forever.
"If you run slowly, that's why."
Although the lactic acid value does not increase, it is a kind of exercise, and the utilization of energy and body composition change with time. As far as the subjects in the program are concerned, I was very surprised to find that the peripheral capillaries increased by 23% in a month or so. Here, I'd like to introduce to you Sasha Climate, the track and field coach of Nihondenkihomuerekutoronikusu. He died and fell ill, and wrote "If Hahill becomes faster slowly" (athlete, 1986 company), which is a book with charming phrase titles in any runner-up. This is a book that likes LSD (long and slow distance) utility program, but there is a chapter at the beginning of this book called "Awakening Sleep Blood Vessels". For "the blood vessel itself passes through the muscle, and the blood is not smooth." We can say that the peripheral capillaries in sleep. Well, if you supply blood in blood vessels, there will be living blood vessels. I won't. In order to develop the surrounding capillaries, if you live a normal life, it will not develop, but even if you just say it, it will not produce strong stimulation. "It can only be weakly stimulated for a long time, and the peripheral capillaries with slow sleep and less blood will continue to be fed, and will soon become fleshy blood vessels and live into peripheral capillaries." I wrote it.
The video of the program really represents this. Peripheral capillaries enter the muscle finely, conveying a lot of nutrients and oxygen and carrying waste. This is in line with the idea of "qi, blood and water" in traditional Chinese medicine, making blood circulation an important part of life activities.
When the "blood" flow improves, the physical condition will also improve.
Because of good blood circulation, smooth body function, normal blood pressure, decreased uric acid level, improved communication ability and improved brain function. A runner reported that the dry skin had healed during the operation, but this may be due to the improvement of blood circulation. I don't produce lactic acid, blood flows everywhere, and my endurance increases.