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Slow jogging - a multi-dimensional approach to physical activity in the health convention
Abstract
Aim. Presenting the benefits of easy and accessible slow jogging, low-intensity running, in reducing cardiovascular risk factors, preventing sarcopenia, improving aerobic fitness, but also improving athletes' performance. Materials and methods. The work is of review nature. A comparison has been summarised regarding a review of researchwas carried out, which justifies the benefits of using low- and moderate-intensity runs for some civilization diseases. The assumption is that slow jogging does not dictate a constant speed, but it is intuitive to switch from walking to running at an average speed of 6-7 km/h (preferred transition speed, PTS). In view of the-above, slow jogging was defined as a jog at a slower speed than PTS for amateurs (beginners) and running at a lower speed than at the lactate threshold in athletes. Results. The energy expenditure of the run is twice as high as the energy expenditure of walking at the same speed and the same degree of perceptible effort, making slow jogging one of the best and easily available methods for use in weight-loss programmes. Slow jogging at the lactate threshold level also reduces the risk of cardiovascular disease and improves overall physical fitness. For athletes, it can be a contactless method for regenerating the body after intense exercise and improving results due to fat loss and improving mitochondrial functions. During the weekly programme of health tourism, based on slow jogging training, a reduction in body fat by 3% of body mass was observed, and in athletes, 3% improvement was noted. Conclusions. Jogging has been a daily human activity since the dawn of time, until the development of motorisation meant that it ceased to be needed. In parallel, society began to gain weight and decline in health due to reduced physical activity and poor nutrition. Slow jogging can contribute to a renaissance of physical activity and a healthier society.
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Purpose:
We developed a short-interval, low-intensity, slow-jogging (SJ) program consisting of sets of 1 min of SJ at walking speed and 1 min of walking. We aimed to examine the effects of an easily performed SJ program on skeletal muscle, fat infiltration, and fitness in older adults.
Methods:
A total of 81 community-dwelling, independent, older adults (70.8 ± 4.0 years) were randomly assigned to the SJ or control group. The SJ group participants were encouraged to perform 90 min of SJ at their anaerobic threshold (AT) intensity and 90 min of walking intermittently per week. Aerobic capacity at the AT and sit-to-stand (STS) scores were measured. Intracellular water (ICW) in the legs was assessed by segmental multi-frequency bioelectrical impedance analysis. Subcutaneous (SAT) and intermuscular (IMAT) adipose tissue and muscle cross-sectional area (CSA) were measured at the mid-thigh using computed tomography.
Results:
A total of 75 participants (37 SJ group, 38 controls) completed the 12-week intervention. The AT and STS improved in the SJ group compared with the controls (AT 15.7 vs. 4.9 %, p < 0.01; STS 12.9 vs. 4.5 %, p < 0.05). ICW in the upper leg increased only in the SJ group (9.7 %, p < 0.05). SAT and IMAT were significantly decreased only in the SJ group (p < 0.01).
Conclusion:
The 12-week SJ program was easily performed by older adults with low skeletal muscle mass, improved aerobic capacity, muscle function, and muscle composition in older adults.
The effects of light intensity physical activity (LIPA) on cardiovascular disease (CVD) risk factors remain to be established. This review summarizes the effects of LIPA on CVD risk factors and CVD-related markers in adults. A systematic search of four electronic databases (PubMed, Academic Search Complete, SPORTDiscus, and CINAHL) examining LIPA and CVD risk factors (body composition, blood pressure, glucose, insulin, glycosylated hemoglobin, and lipid profile) and CVD-related markers (maximal oxygen uptake, heart rate, C-reactive protein, interleukin-6, tumor necrosis factor-alpha, and tumor necrosis factor receptors 1 and 2) published between 1970 and 2015 was performed on 15 March 2015. A total of 33 intervention studies examining the effect of LIPA on CVD risk factors and markers were included in this review. Results indicated that LIPA did not improve CVD risk factors and CVD-related markers in healthy individuals. LIPA was found to improve systolic and diastolic blood pressure in physically inactive populations with a medical condition. Reviewed studies show little support for the role of LIPA to reduce CVD risk factors. Many of the included studies were of low to fair study quality and used low doses of LIPA. Further studies are needed to establish the value of LIPA in reducing CVD risk.
Over the past 20 y, higher-protein diets have been touted as a successful strategy to prevent or treat obesity through improvements in body weight management. These improvements are thought to be due, in part, to modulations in energy metabolism, appetite, and energy intake. Recent evidence also supports higher-protein diets for improvements in cardiometabolic risk factors. This article provides an overview of the literature that explores the mechanisms of action after acute protein consumption and the clinical health outcomes after consumption of long-term, higher-protein diets. Several meta-analyses of shorter-term, tightly controlled feeding studies showed greater weight loss, fat mass loss, and preservation of lean mass after higher-protein energy-restriction diets than after lower-protein energy-restriction diets. Reductions in triglycerides, blood pressure, and waist circumference were also reported. In addition, a review of the acute feeding trials confirms a modest satiety effect, including greater perceived fullness and elevated satiety hormones after higher-protein meals but does not support an effect on energy intake at the next eating occasion. Although shorter-term, tightly controlled feeding studies consistently identified benefits with increased protein consumption, longer-term studies produced limited and conflicting findings; nevertheless, a recent meta-analysis showed persistent benefits of a higher-protein weight-loss diet on body weight and fat mass. Dietary compliance appears to be the primary contributor to the discrepant findings because improvements in weight management were detected in those who adhered to the prescribed higher-protein regimen, whereas those who did not adhere to the diet had no marked improvements. Collectively, these data suggest that higher-protein diets that contain between 1.2 and 1.6 g protein · kg(-1) · d(-1) and potentially include meal-specific protein quantities of at least ∼25-30 g protein/meal provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes; however, further strategies to increase dietary compliance with long-term dietary interventions are warranted.
© 2015 American Society for Nutrition.
Weight-classified athletes need an energy intake plan to accomplish target weight reduction. They have to consider body composition and energy metabolism during rapid weight loss followed by rapid weight regain to achieve their energy intake plan. We investigated the effects of rapid weight loss, followed by weight regain, on body composition and energy expenditure. Ten weight-classified athletes were instructed to reduce their body weight by 5% in 7 days. Following the weight loss, they were asked to try to regain all of their lost weight with an ad libitum diet for 12 h. Food intake was recorded during the baseline, weight loss, and regain periods. Fat mass, total body water, and fat-free dry solids were estimated by underwater weighing and stable isotope dilution methods. A three-component model was calculated using Siri's equation. Basal and sleeping metabolic rates were measured by indirect calorimetry. Body composition and energy expenditure were measured before and after weight loss and after weight regain. Body weight, total body water, and fat-free dry solids were decreased after the weight loss period but recovered after weight regain (p < 0.05). Basal metabolic rate did not change throughout the study. Sleeping metabolic rate decreased significantly during weight loss but recovered after weight regain. Changes in total body water greatly affect body weight during rapid weight loss and regain. In addition, rapid weight loss and regain did not greatly affect the basal metabolic rate in weight-classified athletes.
We investigated the relationship between age and muscle size in both the appendicular and trunk regions of 1507 Japanese men and women aged 20 to 95 years. Seven hundred twenty-two men (young [aged 20-39 years], n = 211; middle-aged [aged 40-59 years], n = 347; and old [aged 6095 years], n = 164) and 785 women (young, n = 207; middle-aged, n = 341; and old, n = 237) were recruited for this cross-sectional study. Muscle thickness (MTH) and subcutaneous fat thickness (FTH) were measured by ultrasound at 8 sites on the anterior and posterior aspects of the body. MTH was expressed in terms relative to limb length (MTH/L) or height (MTH/Ht). Percent body fat was estimated from FTH, and fat-free mass (FFM) was calculated. In men, a graded decrease in FFM was found in all age groups. In women, FFM was similar in the young and middle-aged groups, but was lower in the oldest group. Age was significantly and inversely correlated with FFM in men (r = -0.358, p < 0.01), but not in women (r = -0.08). On the other hand, age was strongly and inversely correlated with quadriceps MTH/L (men, r = -0.529; women, r = -0.489; both p < 0.001) and abdomen MTH/Ht (men, r = -0.464; women, r = -0.446; both p < 0.001) in both men and women, while there were only weak correlations between age and other lower limb and trunk sites. Our results indicated that sarcopenia is observed as a site-specific loss of skeletal muscle mass, especially for the quadriceps and abdominal muscles, in Japanese men and women aged 20 to 95 years.
Moderate-intensity exercise at the lactate threshold (LT) is considered to be a safe and effective training regimen for improving metabolic syndrome. The aim of the current study was to investigate the effects of moderate exercise performed at the LT on skeletal muscle gene expression. 6 healthy men participated in cycle ergometer training at LT, 60 min/d, 5 d/wk for 12 wks. Muscle samples were collected after 5 d of training, and then 2 d after training at wks 6 and 12. Quantitative real-time PCR analysis revealed that the expression of peroxisome proliferator activated receptor co-activated 1alpha was significantly increased at 1 h after the training session on day 5. Moreover, using serial analysis gene expression, we found that moderate training for 6 and 12 wks simultaneously induced the expression of a number of metabolic genes involved in the TCA cycle, beta-oxidation, and electron transport. Furthermore, several genes encoding antioxidant enzymes and contractile apparatus were induced. The expression levels of 233 novel transcripts were also altered in response to moderate exercise. Thus, moderate training at the LT is a sufficient stimulus to induce the expression of numerous genes implicated in the development of metabolic syndrome, transcripts involved in the contractile apparatus, and novel transcripts.
Cardio-respiratory responses of young and older subjects performing walking and running protocols at the walk–run transition speed (WRT) were compared. A total of 26 volunteers assigned to younger (YG, 24 ± 3 years) and older (OG, 64 ± 6 years) groups underwent a protocol to determine the WRT used in 6-min walking and running protocols. Oxygen uptake (VO2), ventilation (V
E), expired carbon dioxide (VCO2), heart rate (HR) and perceived exertion (RPE) were assessed. Oxygen pulse (O2 pulse) and respiratory exchange ratio (RER) were calculated. The WRT was not different between groups (OG: 6.84 ± 0.69 km h−1 vs. YG: 7.04 ± 0.77 km h−1, P = 0.62). No between-group differences were found within a given gait pattern for VO2 (P = 0.061) and VCO2 (P = 0.076). However, VO2 (P = 0.0022) and VCO2 (P = 0.0041) increased in OG when running, remaining stable in YG (VO2: P = 0.622; VCO2: P = 0.412). The VE was higher in OG compared to YG in walking (P = 0.030) and running (P = 0.004) protocols. No age-related (P = 0.180) or locomotion (P = 0.407) effects were found for RER. The HR increased in OG and between-group difference was detected while running (P = 0.003). No within- (P = 0.447) or between-group (P = 0.851) difference was found for O2 pulse. The net VO2 increased from walking to running in OG (P < 0.0001) but not in YG (P = 0.53), while RPE was lower in YG (P = 0.041) but stable in OG (P = 0.654). In conclusion, the WRT speed was similar across the age groups. However, the VO2 and VCO2 increase from walking to running was larger for OG than YG. The HR, VE and RPE were also higher when running in OG compared to YG. Therefore, the locomotion strategy had different impacts on the metabolic demand of older and younger subjects.
For examining the effects of moderate exercise training on peripheral glucose effectiveness (S(g)(2)*), insulin sensitivity (S(i)(2)*), and endogenous glucose production (EGP), seven men and one woman (24.8 +/- 1.8 years) participated in cycle ergometer training at lactate threshold intensity for 60 min/day, 5 days/week for 12 weeks. Stable-labeled frequently sampled intravenous glucose tolerance tests were performed before and 16 h and 1 week after the last training session. S(g)(2)* (pre 0.71 +/- 0.03 x 10(-2), 16 h 0.85 +/- 0.02 x 10(-2) dl. kg(-1). min(-1)) and S(i)(2)* (pre 12.6 +/- 2.6 x 10(-4), 16 h 19.7 +/- 3.3 x 10(-4) dl. kg(-1). min(-1). [ micro U/ml](-1)), analyzed using the two-compartment minimal model, were significantly elevated 16 h after the last training session. The elevated S(g)(2)* remained higher despite the cessation of exercise training for 1 week (1.00 +/- 0.03 x 10(-2) dl. kg(-1). min(-1)). EGP was suppressed within 20 min after glucose bolus, and the suppression of EGP was followed by their overshoot. The time course of EGP during the intravenous glucose tolerance test remained similar after the training period. In conclusion, moderate exercise training at lactate threshold improves not only peripheral insulin sensitivity but also peripheral glucose effectiveness with no change in the effect of glucose and/or insulin to suppress EGP in healthy humans.
EMGs were collected from 14 muscles with surface electrodes in 10 subjects walking 1.25-2.25 ms(-1) and running 1.25-4.5 ms(-1). The EMGs were rectified, interpolated in 100% of the stride, and averaged over all subjects to give an average profile. In running, these profiles could be decomposed into 10 basic patterns, 8 of which represented only a single burst. Muscles could be divided into a quadriceps, hamstrings, calf and gluteal group, the profiles of which were composed of the same basic patterns. The amplitude of some bursts was constant, but other ones varied with running speed. This speed dependency was generally different between muscles of the same group. Many muscles show a similar profile in running as in walking. The most notable exception is the calf group, which shows activation in early stance (86-125%), together with quadriceps, instead of in late stance (26-55%) as in walking. This is also visible in low-speed running, 'jogging', where stance extends to 46% or 57%, instead of 30-37% as in normal running. Jogging shows some additional differences with normal running, related to this prolonged stance phase.
Striding bipedalism is a key derived behaviour of hominids that possibly originated soon after the divergence of the chimpanzee and human lineages. Although bipedal gaits include walking and running, running is generally considered to have played no major role in human evolution because humans, like apes, are poor sprinters compared to most quadrupeds. Here we assess how well humans perform at sustained long-distance running, and review the physiological and anatomical bases of endurance running capabilities in humans and other mammals. Judged by several criteria, humans perform remarkably well at endurance running, thanks to a diverse array of features, many of which leave traces in the skeleton. The fossil evidence of these features suggests that endurance running is a derived capability of the genus Homo, originating about 2 million years ago, and may have been instrumental in the evolution of the human body form.
Objective
The notion that late evening meal promotes weight gain is popular, and it may also elicit postprandial hyperglycemia, since glucose tolerance decreases during midnight. Diabetic patients with night-eating symptoms, compared with patients without night-eating behaviors, are more likely to be obese and to have elevated A1c. However, epidemiological analysis adjusted for difference in total energy intake did not identify nighttime eating as the risk of obesity. The present study evaluated the effect of a single loading of late evening meal on diurnal variation of blood glucose and 24-h energy expenditure.
Methods
Ten young adults stayed twice in a room-size respiratory chamber for 24 h, in a randomized repeated-measures design. After the entrance to the chamber at 1700 h, the subjects took normal (1900 h) or late (2230 h) evening meal, breakfast and lunch, and remained in the chamber until 1700 h. Time course of blood glucose was measured by continuous glucose monitoring system.
Results
Late evening meal enhanced postprandial blood glucose response to the evening meal and the subsequent breakfast. Overall 24 h average blood glucose level was also elevated by late evening meal. Late evening meal shifted postprandial increase in energy expenditure toward late at night, but overall 24 h energy expenditure remained almost identical in the two dietary conditions.
Conclusions
The present study under controlled sedentary condition supports the notion that a single loading of late evening meal enhances average blood glucose over 24 h, but does not support that late evening meal reduces 24 h energy expenditure.
Inadequate physical activity is linked to many chronic diseases. But the mechanisms that tie muscle activity to health are unclear. The transcriptional coactivator PGC1 has recently been shown to regulate several exercise-associated aspects of muscle function. We propose that this protein controls muscle plasticity, suppresses a broad inflammatory response and mediates the beneficial effects of exercise.
Recent analytical methods such as real-time polymerase chain reaction (PCR) and Western blotting have now enabled us to analyze the gene and protein expression from small amounts of tissue. A fine needle muscle biopsy is thus expected to obtain a minimally sufficient amount of skeletal muscle to make a successful analysis. As a result, we used this fine needle muscle biopsy technique to obtain muscle tissue specimens from the vastus lateral muscle in 40 participants. The amount of tissue obtained by the fine needle was 5.2 +/- 3.2 mg (mean +/- standard deviation). The total RNA extracted was 3.0 +/- 1.4 microg and the total protein extracted was 2203 +/- 1541 microg. Furthermore, the skeletal muscle tissue specimens obtained by the regular needle technique and blood sample were used as the control. Those specimens were used to measure the gene expression of beta-myosin heavy chain slow (beta-MHC slow) by real-time PCR and the protein expression of monocalboxylate transporter 1 (MCT-1) by Western blotting. Beta-MHC slow gene expression was detected in both samples obtained by a fine and a regular needle biopsy, but not in a blood sample. Furthermore, the MCT-1 protein was detected in samples obtained by a fine needle muscle biopsy. These results indicated that the fine needle muscle biopsy is therefore a useful technique to obtain skeletal muscle specimens at least to analyze the gene and protein expression.
In ten patients with essential hypertension who were on a prescribed regimen of supervised mild exercise, we examined serum lipids, HDL cholesterol subfractions (HDL2 and HDL3), and apolipoproteins. The findings were compared with data on age- and sex-matched hypertensives not on this regimen of exercise. Blood samples were obtained from the auricle during the multistage exercise test, and changes in levels of lactate were measured. The exercise was done for 30 minutes three times weekly for 10 weeks. A significant reduction of both systolic and diastolic blood pressure was evident at 10 weeks. Serum concentrations of HDL2 cholesterol increased significantly at 10 weeks, but there were no changes in total and HDL3 cholesterol. No significant changes were observed in serum concentrations of total cholesterol, triglyceride, and apolipoproteins, (apo) A-I, apo A-II, apo B, apo C-II, apo C-III and apo E following 10 weeks of exercise therapy. In the hypertensive controls who were not on exercise therapy, blood pressure as well as all parameters related to lipoproteins remained unchanged. Thus, mild exercise lowers blood pressure and improves the lipoprotein profile.
Twelve patients with essential hypertension (WHO stages I-II) were subjected to mild aerobic exercise for 10 to 20 weeks. The time course of changes in the resting blood pressure and multiple hormonal responses (plasma catecholamines, prostaglandin E, renin-angiotensin system, kallikrein-bradykinin system) were monitored. Depressor response of both systolic and diastolic pressures was seen, and after 5 weeks of exercise blood pressure stabilized at a significantly lower level. Adjustment of work load in response to increased physical fitness at the 10th week produced further reduction of blood pressure especially in diastole. After exercise therapy we found significant reductions in plasma catecholamine levels, and increases in levels of plasma prostaglandin E and the urinary excretion of sodium. A reduction in systolic/diastolic (mean) pressures by more than 20/10 (13) mm Hg was seen in 50% of patients after 10 weeks and in 78% after 20 weeks of exercise. Those who achieved effective blood pressure fall after 10 weeks of training (n = 6) were compared with the rest (n = 6). This analysis revealed that the initial value of plasma renin activity of the former was significantly lower than that of the latter. Significant negative correlations (r = -0.78) also were observed between the blood pressure reduction and corresponding initial value of plasma renin activity. These results indicate that exercise therapy is a potent nonpharmacological tool for the treatment of essential hypertension, especially of the low renin type. Both diminished sympathoadrenergic activity and enhancement of prostaglandin mechanisms might be responsible for the falls in arterial pressure.
After a general clinical observation period of over 4 weeks, 20 essential hypertensive subjects (Japanese) were randomly divided into two groups. One group (n = 10; 4 men and 6 women; 51.4 +/- 2.8 years of age) agreed to physical training using bicycle ergometer exercise with the intensity at blood lactate threshold for 60 minutes three times a week for 10 weeks, while the other group (n = 10; 4 men and 6 women; 51.0 +/- 2.9 years of age) did no particular physical training and was followed once a week as the control. Changes in blood pressure, hemodynamics, and humoral factors of the exercised group were compared with values in the controls. The following significant changes were found only in the exercised group. Blood pressure was significantly (p less than 0.01) reduced. Whole blood and plasma volume indices were significantly reduced (p less than 0.05, p less than 0.01, respectively). The change in ratio of serum sodium to potassium positively correlated with the change in systolic blood pressure (r = 0.76, p less than 0.02). Plasma norepinephrine concentrations both at rest and at the workload of blood lactate threshold during graded exercise tests were significantly reduced (p less than 0.05, p less than 0.02 respectively) after 10 weeks of exercise training. The change in the resting level of plasma norepinephrine positively correlated with that in the mean blood pressure. No such changes were observed in the control group. In both groups, body weight and urinary sodium excretion showed no statistically significant changes.(ABSTRACT TRUNCATED AT 250 WORDS)
A widespread assumption of previous researchers is that the gait transition during human locomotion takes place at speeds that minimize metabolic energy consumption. The primary purpose of this investigation was to determine, by direct measurements, whether changing gaits is actually an energy saving mechanism. The secondary purpose of the experiment was determine whether the sense of effort, as measured by a Rating of Perceived Exertion (RPE), was greater for walking or running at the preferred transition speed (PTS). Twenty young, healthy adults (10 males, 10 females) walked on a treadmill at five speeds ranging from 70-110% of their individually measured PTS, and ran at five speeds ranging from 90-130% of their PTS while VO2 was monitored to determine each individual's energetically optimal transition speed (EOTS). Although the EOTS found during this study (2.24 m.s-1) was significantly greater than the PTS (2.06 m.s-1), RPE was significantly greater while walking at the PTS (13.5) than running at the PTS (10.0), suggesting that the gait transition during human locomotion does not take place in order to minimize metabolic energy consumption.
Aerobic exercise enhances endothelium-dependent vasodilation in hypertensive patients, patients with chronic heart failure, and healthy individuals. However, it is unclear how the intensity of exercise affects endothelial function in humans. The purpose of the present study was to determine the effects of different intensities of exercise on endothelium-dependent vasodilation in humans.
We evaluated the forearm blood flow responses to acetylcholine, an endothelium-dependent vasodilator, and isosorbide dinitrate, an endothelium-independent vasodilator, before and after different intensities of exercise (mild, 25% VO2max; moderate, 50% VO2max; and high, 75% VO2max; bicycle ergometers, 30 minutes, 5 to 7 times per week for 12 weeks) in 26 healthy young men. Forearm blood flow was measured using a mercury-filled Silastic strain-gauge plethysmograph. Twelve weeks of moderate-intensity exercise, but not mild- or high-intensity exercise, significantly augmented acetylcholine-induced vasodilation (7.5+/-2.4 to 11.4+/-5.8 mL/min per 100 mL tissue; P<0.05). No intensity of aerobic exercise altered isosorbide dinitrate-induced vasodilation. The administration of NG-monomethyl-L-arginine, a nitric oxide synthase inhibitor, abolished the moderate-intensity exercise-induced augmentation of the forearm blood flow response to acetylcholine. High-intensity exercise increases plasma concentrations of 8-hydroxy-2'-deoxyguanosine (from 6.7+/-1.1 to 9.2+/-2.3 ng/mL; P<0.05) and serum concentrations of malondialdehyde-modified low-density lipoprotein (from 69.0+/-19.5 to 82.4+/-21.5 U/L; P<0.05), whereas moderate exercise tended to decrease both indices of oxidative stress.
These findings suggest that moderate-intensity aerobic exercise augments endothelium-dependent vasodilation in humans through the increased production of nitric oxide and that high-intensity exercise possibly increases oxidative stress.
Indirect calorimetric measurements were made on two athletes running at different speeds up to 22 km/hr at grades from -20 to +15%; the function was found to be linearly related to speed. Within these limits, the net kilocalories per kilogram per kilometer values seem to be independent of speed and related only to the incline. These values are about 5–7% lower than those found in nonathletic subjects, which shows that training in atheletes does not lead to great improvement. A nomogram is given for easily calculating the energy expenditure in running when the speed and the incline are known. The energy cost per kilometer in horizontal run (1 kcal/kg) is about double that for walking at the most economical speed (4 km/ hr).
Submitted on July 31, 1962
This brief review examines the likelihood that a deterioration of aerobic fitness will lead to a loss of independence in old age. The rate of deterioration of maximal aerobic power observed in middle-aged adults continues unabated during the retirement years. Loss of independence seems likely if maximal oxygen intake falls below a threshold of 18 ml/[kg x min] in men and 15 ml/[kg x min] in women, reached at 80-85 years. A regular programme of aerobic exercise can slow or reverse the functional deterioration, reducing the individual's biological age by 10 or more years, and potentially prolonging independence by a similar amount. There remains a need to clarify the importance of decreasing aerobic fitness relative to other potential causes of dependency but, from the practical viewpoint, regular aerobic activity should be commended to elderly people since it can address many of the issues of both functional loss and chronic disease.
Similar perceived exertion during slow jogging at walking speed
- Y Kitajima
- Y Sasaki
- H Tanaka
Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running
- H Tanaka
- M Jackowska