Slow jogging seen as effective for fat burn, heart health
IPB expert says working at 50% of aerobic capacity pushes the body to rely more on fat for energy.
Slow jogging, or easy running, is seen as effective for improving fitness, protecting heart health, and helping burn fat without placing excessive strain on the body. IPB University lecturer Putri Utami explained that the exercise is done at a relaxed tempo, or niko-niko pace, with intensity at about 50 percent of maximum aerobic capacity and a heart rate of 110-140 beats per minute. At that level, the body uses more fat as an energy source than muscle glycogen. Putri said the method is suitable for beginners because it is easier to sustain and carries a lower risk of injury, in part because of the midfoot strike technique. Separately, cardiologist at RS Sari Asih Sangiang Cut Arsy Rahmi also noted that exercise does not have to be high intensity, especially at age 40, and should be done gradually and in a measured way.