★ KBS's "Secret of Birth, Aging, Illness, and Death" Hot Topic Exercise Method ★
★ A compilation of running research from the creator of slow jogging ★
★ Highly recommended by Professor Jeong Hee-won, a preacher of 'slow aging' ★

“If you have failed at every exercise so far,
The answer is slow jogging!”

From dieting to anti-aging and lifestyle disease management
The ultimate exercise solution that finally gets your body responding

The era of 10 million running people.
Everyone has thought at least once, 'Should I try running?', but actually getting started is not easy.
Knee strain, lack of time, and vagueness are holding me back.
So, many people choose to walk, but walking alone has limitations in reducing body fat or improving metabolism.
The effect is disappointing, and running is burdensome.


A new exercise method called 'slow jogging' is gaining attention as it promises to alleviate all these worries.
Slow jogging at a walking pace is effective for burning fat, strengthening cardiopulmonary function, maintaining muscle mass, and improving metabolic function.
Significant changes, such as reduction in body fat, improvement in blood pressure and blood sugar levels, and increased endurance, were repeatedly observed in programs targeting various target groups, including the elderly, hypertensive patients, and middle-aged people who had stopped exercising. These effects were also introduced in international academic journals and broadcast documentaries.

"Slow Jogging Revolution" is a compilation of 47 years of research and practical examples from Professor Hiroaki Tanaka, the creator of slow jogging.
It is structured so that it can be used according to the exercise level and purpose, including step-by-step content from the basic theory of slow jogging to practical running techniques such as 'narrow stride' and 'toe landing', and even marathon challenges.
This book provides the ultimate exercise solution for everyone: middle-aged people who want to age healthily, beginners who are just starting to exercise, and the general public who need to improve their lifestyle habits.

Slow jogging starts with running slowly at a pace similar to walking.
It's not difficult at all because it's a speed at which you can run while laughing and chatting.
At the same time, you can easily lose weight and naturally improve your physical strength by consuming energy similar to that of running at a fast pace.
If you keep jogging slowly without overdoing it, your speed will gradually increase and you will be able to enjoy running.

--- From the "User's Manual for This Book"

If you are a beginner, you can find out the right pace for you by looking at your heart rate.
First, determine the level at which your subjective exercise intensity (see Table 2-1) is 10 to 12, run at that speed for 3 to 4 minutes, and then check your heart rate.
At this time, the heart rate per minute will be close to the number calculated as '138 ? (age ÷ 2)'.
When running with a goal of '138 ? (age ÷ 2)', there are some people whose subjective exercise intensity exceeds 13. In that case, the goal is the number derived by multiplying '128 ? (age ÷ 2)'.
Conversely, if the subjective exercise intensity is 9 or higher when running at a speed of '138 ? (age ÷ 2)', run with the number obtained by multiplying '148 ? (age ÷ 2)' as your target (Figure 2-2).
--- From "Chapter 2 Slow Jogging, How to Run"

The energy expenditure of walking is approximately 0.5 calories per kilogram of body weight per kilometer (see Figure 1-3).
For example, if a person weighing 70 kilograms walks 5 kilometers, he or she will have consumed approximately 175 calories of energy.
However, as seen in Figure 1-3, the energy consumption of running is approximately 1 calorie per kilogram of body weight per kilometer, regardless of speed.
This means that if you run the same 5 kilometers at a slow jog instead of walking, you can burn a whopping 350 calories, which is twice as much as walking.
If you introduce slow jogging to someone who hates running and explain that it can burn about twice as much energy as walking, most people will undoubtedly start to like running.
Because running at a walking pace for the same distance consumes more energy and is not even more difficult than walking.
If you don't have time to exercise properly, it's okay to break up your time into small runs.
Running a total of 3 to 5 kilometers a day is sufficient.
Slow jogging is a much better exercise than walking, even if you do it for the same amount of time.
--- From "Chapter 3: The Most Realistic Way to Lose Weight Without Stress"

As exercise intensity increases, there is a point at which lactic acid increases rapidly. This rate is called the lactic acid threshold.
Looking at the picture, you can see that at this speed, the percentage of fat used as an energy source decreases, and instead, the percentage of sugar used as energy begins to increase.
Lactate threshold speed is roughly the speed at which you can run comfortably while smiling, i.e., your single-smile pace.
Running at this pace allows your body to use fat most efficiently, conserving glycogen while still running as fast as possible.
Just as hybrid cars use electricity and fuel appropriately to achieve the best fuel economy, our bodies can use energy most efficiently by maintaining a single-speed pace.
--- From "Chapter 4: The Science of Running: Building a Body That Never Gets Tired"

To conclude that single-faced exercise lowers blood pressure, we would have to use a 'random assignment' method to divide hypertensive patients into exercise and non-exercise groups and demonstrate a difference in the blood pressure-reducing effect.
As expected, the study found that the group that ran at a brisk pace experienced a reduction in blood pressure.
Also, when comparing the blood pressure reduction effect at the single-bungle pace and the faster, intense pace, interestingly, blood pressure was lowered at the single-bungle pace, but no blood pressure reduction effect was observed at the intense pace.
Based on these research results, in 1991, the global hypertension treatment guidelines included the single-faced exercise as an effective treatment.

--- From "Chapter 7: Running Habits that Revive My Body"