As the adage suggests, slow and steady triumphs in the end, and this appears to hold true for the health advantages associated with physical activity as well.
Actually, the evidence is mounting that consistent, moderate-paced running might fortify your heart and lower your likelihood of developing type 2 diabetes. diabetes And bolster your immune system and general 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 casual jogs and slow-paced runners are now popping up.
'Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual workout enthusiasts,' he states.
Over the last ten years or so, we've experienced a surge in popularity for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding. This makes it tough to start if you aren’t already relatively fit.
He explains this indicates a significant attrition rate, as opposed to when individuals engage in more moderate, less intense physical activities, they 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 various 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 vigorous jogging activities.
The individuals who jogged at a slower and moderate pace had the lowest mortality rate from all causes, whereas those who ran strenuously showed a comparable death rate to the inactive group.
A hypothesis suggests that this could be attributed to how low-intensity runs decrease resting blood pressure and enhance cardiac function.
Professor Gordon clarifies: "Essentially, this enhances efficiency by enlarging the cardiac muscle. With a larger heart muscle, it has greater strength for contraction. Additionally, it expands the cavities inside the heart, enabling each pump to circulate a higher volume of blood."
Running slowly also enhances endurance because you're able to maintain a lower pace 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 amplified by exercising at greater intensities. Slow cardio—referred to as 'zone 2' cardio, which involves operating at 60-70 percent of your max heart rate—is another advantage. According to Dr. Lindsy Kass, an exercise physiologist from the University of Hertfordshire, this type of workout prompts the body to burn stored fats for energy instead of carbohydrates, unlike high-intensity exercises.
Converting fats into energy is more efficient and beneficial for your general 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 who incorporate additional slow running into their training programs can achieve approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day speed.'
This represents a considerable edge over competitors, and upon learning this, it becomes clear 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 despite their races lasting around six minutes, they engage in steady-paced rowing for one and a half hours three days per week," explains Dr. Kass. "It was during the first year they adopted this training regimen that they began claiming numerous medals.
One more rationale for top-tier athletes dedicating time to train at reduced intensity levels is to lessen bodily strain, which aids in preventing infections or injuries.
Professor Gordon states: "When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises enhances our 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 throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency of intense exercises without sufficient breaks can increase your susceptibility to illnesses and injuries due to lowered resistance. Thus, ensuring ample recovery time becomes crucial.
What does "slow running" entail then? According to experts, it’s more about the perceived exertion rather than pace. As Professor Gordon suggests, “While jogging, try to sing to yourself; if you manage without struggling for breath, you’re pacing yourself correctly.”
This principle also holds true for weight training when it comes to resistance exercises.
Reducing speed eliminates the momentum within an action, promoting proper technique and decreasing the chance of injuries.
Several research findings indicate that extending the duration of the lengthening 'eccentric' stage of an exercise (such as lowering yourself during a pull-up) to twice that 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 excessively slow] lowering phase and a rapid [as quick as feasible] lifting phase using moderately heavy weights for much of their strength training, reserving certain exercises aimed at enhancing power."
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