In tribute to the late Professor Hiroaki Tanaka, an exercise physiologist and medical doctor who advocated slow jogging. I would also like to thank the viewers who commented on the video FastAfter50 (Fast even after 50!), which was the trigger for making this video. Therefore, the story revolves around FastAfter50, which was the trigger for making this video. [Paper by Dr. Enoksen et al.] The effects of high-intensity training in the aerobic range vs. the effects of low-intensity training (for serious middle-distance runners) https://journals.lww.com/nsca-jscr/Fu... *What I thought after actually reading this paper* To be honest, I didn't understand why Joe Friel was able to deny LSD to that extent based on this paper alone. I suspect that he probably read various papers and accumulated a base of knowledge that made it his "push." ​​To be honest, there are some points to point out about his statement, but I thought that in general terms it was "true." ★Original e-book (can be read on smartphones, tablets, and PCs)★ ↓[Purchasers only receive special benefits! ] Gekokujo Running! A dangerous strategy that breaks common sense ↓ https://www.amazon.co.jp/dp/B0CSS2ZQM2 ⇒ Why publish this book? This book is published for "those who cannot work from home for various reasons such as caregiving or illness." Sales will be returned to the contributors. ↓Running unraveled from the perspective of science in one step that will make you want to run more than anything else in the world↓ https://www.amazon.co.jp/dp/B0C3KSXLMG ⇒If you are a Kindle Unlimited member, you can read it for free [30-day free trial] Unlimited reading service Kindle Unlimited https://www.amazon.co.jp/kindle-dbs/h... === [Calculation formula for AeT (aerobic threshold) ④ step] Step 1 Measure your average heart rate in a 20-minute all-out time trial ↓Recommended products for measuring heart rate↓ GARMIN ForeAthlete55 https://amzn.to/3RBdjWL <Apple Watch> The best value watch for money that can be used for everyday life and exercise and can also be used as a "substitute for a luxury watch" ↓I use it myself↓ https://amzn.to/3HnRrvo Step 2: Calculate your LT heart rate Average heart rate from a 20-minute time trial - 5% = LT heart rate Step 3: Calculate AeT LT heart rate - 30 bpm = AeT Step 4: Calculate your AeT training zone AeT zone (training zone) AeT + 2 bpm = upper limit AeT - 5 bpm = lower limit For example, Step 1: Measure your average heart rate during a 20-minute time trial If your average heart rate is 185 bpm (beats per minute) Step 2: Calculate your LT heart rate 185 x 0.05 = 9.25 (5% value) 185 - 9.25 = 175.75 Therefore, your LT heart rate is [176 bpm] *Rounded up or down* Step 3: Calculate AeT 176 - 30 bpm = 146 bpm Therefore, your AeT is [146 bpm] Step 4: Calculate your AeT training zone 146 + 2 bpm = 148 bpm 146 - 5 bpm = 141 bpm Therefore, the AeT training zone is [141-148 bpm]. If you train in this heart rate zone, your light running speed will increase significantly. If you measure this regularly, it can also be used as a "ruler" for improving your physical fitness. ↓Specific ways to maintain mental health using heart rate↓ • [Smile experiment] Aerobic exercise and high heart rate training [Anxiety, depression, and low mood... ★Caution★ In current sports science, the "ruler" of heart rate is only a secondary measure. This is because the fluctuation range is too large and unreliable. Therefore, the main "ruler" is the power expressed in watts, lactate level, oxygen intake, etc. From the above, it is safer to think of the numbers measured using heart rate as very vague. Personally, I think it is not very good to be too obsessed with the number of heart rate, which is relatively unreliable. I think it is not a good idea to use it as a way to know your rough performance and there is no need to be too nervous about it! Also, if you only look at the numbers, the exercise itself will become less fun, so my conclusion is that it is better to use it only as a reference. === ↓List of videos related to slow running (slow jogging and LSD)↓ • Slow jogging will change your life • [Explained in 14 minutes] A book to read before you run Scientific training that gets results in the shortest time... • [Sub-three] If you run slowly, you can run a marathon in under three hours! 49-year-old man, 2... • [The father of jogging] Lydiard's running training [Running classics] • [The famous coach who popularized LSD] Running slowly makes you faster Secret marathon training • [The Pose Method] A running revolution How to run faster, longer, and without injury • [Does running slowly improve XX? ] Slow jogging that is good for work and trains your brain... === [Major references] ・Stay fast even after 50! FAST AFTER 50 by Joe Frielhttps://amzn.to/3CMuj5M This classic book on sports science was the catalyst that connected various pieces of knowledge, so I used this book as the basis for constructing the logic.・Slow jogging will change your life, by Tanaka Hiroaki https://amzn.to/3EXCCf4 ・Slow jogging is effective for work and trains your brain, by Kubota Kyo and Tanaka Hiroaki https://amzn.to/3ULbRRL ・A book to read before running ~Scientific training that produces results in the shortest time~ by Tanaka Hiroaki https://amzn.to/2Ur4SUO ・Fat-burning training - Empirical Maffetone theory, by Fujiwara Yuji https://amzn.to/3uv1Nls ・Run slower and you'll be faster: Secret marathon training, by Sasaki Isao https://amzn.to/3KlwcI9 ・You can run a marathon in under three hours if you run slowly! 49-year-old man's second marathon time is 2 hours 58 minutes 38 seconds, by Tanaka Takeo https://amzn.to/3E4VgRi ・Lydiard's running training, by Hashizume Shinya https://amzn.to/3t91ED2 ・Daniel's Running Formula by Jack Daniels https://amzn.to/3Pbu0Ht ・Road Bike Training of the World's Best Cyclists: The Science of the Tour de France by James Witz https://amzn.to/3Co8fNU ・THINK FAST Mental Toughness Training for Runners by Joe Henderson https://amzn.to/3AFGu48 ・ENDURE: What Determines Your Limits? The Science of Endurance for Endurance Athletes by Alex Hutchinsonhttps://amzn.to/3yai4NL [Free 30-day trial] Listen to books with your ears Audiblehttps://www.amazon.co.jp/b/ref=adbl_J... [Free 30-day trial] All-you-can-read service Kindle Unlimitedhttps://www.amazon.co.jp/kindle-dbs/h... [Recommended reading items] Kindle Kindle e-book readerhttps://amzn.to/30ROP5M === [Table of contents] 00:00 [Is there no point in running slowly?] A paper by Dr. Enochsen et al.01:17 Why? The mystery of why slow jogging improves running ability03:07 [Conclusion] Because LSD and slow jogging are essentially different things03:53 True aerobic exercise is AeT (AeT training)08:15 [What is slow running? ] Definition of slow running 09:14 [Specific example] How to calculate aerobic threshold (AeT) 13:36 [What is efficiency/EF? ] Another reason why AeT training is recommended 17:35 [Specific example] Predicting AeT training time from goal time 18:23 AeT can be reproduced even with slow jogging 19:31 [Hypothesis] Running ability improved with slow jogging because lactate concentration was raised to 2 mmol 20:25 Is the heart rate formula actually a trap? Fatal pitfalls common to slow jogging and Maffetone theory 22:42 Summary 24:42 [Important supplement] Beware of the disadvantages of sports science === [Revenue donation destination] ~ Nippon Foundation ~ Emergency support for the spread of COVID-19 https://www.nippon-foundation.or.jp/w... Corona donation platform https://www.furusato-tax.jp/covid19/ iPS cell research fund https://www.cira.kyoto-u.ac.jp/j/fund/ *Also used for book purchases* *Also distributed to editing collaborators* === [Video editing request] We would like to ask people who can only work from home for various reasons to edit videos. Target people (limited to those who can only work from home) ・People who want to leave the house but cannot (caregiving, etc.) ・People with social phobia ・People on long-term leave of absence or leave of absence due to illness, depression, adjustment disorder, etc. *This is not a side job introduction, so we will not accept anyone other than the above. Thank you for your understanding in advance. ↓My thoughts↓ https://note.com/ex_kitakubu/n/n50c76... ↓Please feel free to contact us↓ [email protected] === [About copyright and revenue] https://lots-of-views.xyz/about-copyr... === [Channel concept] Focusing on book commentary that hacks exercise with knowledge as power, we share information about "sports know-how" and "tips to raise motivation" that anyone from beginners with zero exercise experience can enjoy and become stronger! We also distribute actual race videos! Please take a look at the blog, which is transcribed if you like (※ Updated regularly) https://lots-of-views.xyz/ === [Self-introduction] Triathlon Japan representative (age: amateur division) Former member of the after-school club with almost no exercise experience, it took five years from his mid-20s to obtain the representative qualification. He does not belong to a school or team (or rather, he is not from the countryside), and he trains on his own while working as a member of society. Hobbies: Reading Motto: Making the impossible possible [Records] First marathon "10km 1 hour 15 minutes 11 seconds" → Nara Marathon "10km 36:15" First triathlon "3 hours 36 minutes 13 seconds" → Lake Biwa Triathlon in Omihachiman "2 hours 13 minutes 05 seconds" Completed Ironman (3.8km swim, 180km bike, 42.195km run, total 226km) #sportsscience #slowjogging #marathon #exercisephysiology #running