Is “slow jogging in place” an effective weight loss method?
Expert: The idea of “efficient low-intensity” exercise is misleading, but it can serve as a daily fat-reducing routine.
Weight loss never seems to go out of style. Recently, a new exercise trend called “slow jogging in place” has gained popularity as a potentially effective low-intensity fat-burning workout. It offers simplicity, flexibility, and requires no special equipment, making it accessible and relatively safe. Many individuals on social media have reported losing weight through this method. However, Liu Haosheng, an exercise prescription specialist at Nanjing Sports Hospital, cautions that any exercise involving a lifting motion may not be suitable for individuals with a higher weight. Moreover, achieving actual fat-burning results requires some level of exercise intensity.
As the name suggests, slow jogging in place is performed while staying stationary, at a much slower pace than traditional running. This allows individuals to engage in the activity within limited spaces like their homes or offices, leading to a surge in its popularity.
However, Liu points out that this exercise does not significantly differ from regular slow jogging. Any running movement includes a moment of lifting off the ground, which can impact the knees, particularly for those who are overweight. He recommends heavier individuals start with brisk walking, swimming, or cycling instead.
“To effectively lose weight, one should aim for a heart rate between 60% to 80% of their maximum,” Liu explains. “Achieving this heart rate means there isn’t truly a low-intensity option. While slow jogging in place may be more acceptable in terms of stride and rhythm for some, exercise intensity does not directly correlate with weight loss. It’s essential to choose activities according to one’s physical condition and to monitor exercise intensity appropriately.”
Despite this, slow jogging in place can be a highly convenient exercise for older adults, sedentary office workers, anxious individuals, and those recovering postpartum. Liu recommends engaging in this activity for 35-45 minutes per session, 3-4 times a week, gradually increasing to 4-5 times as fitness levels improve. “Don’t forget to warm up beforehand with gentle stretches and joint movements to prepare for the workout,” he adds.
Additionally, slow jogging in place can be augmented with 10 to 15 minutes of strength training to enhance overall effectiveness. Liu emphasizes that the notion of “efficient and low-intensity” is incorrect. Weight loss requires a sustained commitment to exercise and balanced nutrition, making it a long-term endeavor. For most individuals dealing with overweight and mild obesity, a realistic goal is to reduce their weight by 5% to 15% over the course of 3 to 6 months, without rushing the process.
