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Turns in Jogging Increase Energy Expenditure: Proposed Home Exercise for Sedentary People

Mayumi Araki, Yoichi Hatamoto, Rie Takae, Magdalena Jackowska and Hiroaki Tanaka

Introduction: We need to reevaluate exercise habits and exercise intensity in order to improve our health. We examined a new exercise pattern termed “slow jogging with turns”, which incorporates turns as an extra load in addition to jogging. This study aim to estimate Mets to create a home-exercise protocol.

Subjects and Methods: Ten participants performed slow jogging with turns and treadmill jogging in random order. Slow jogging with turns was performed in six stages at distances of 2.0 to 5.0 m, and treadmill jogging was performed at the same velocities as that for slow jogging with turns. We measured oxygen consumption, heart rate, and rating of perceived exertion.

Results: Mets data of slow jogging with turns and treadmill jogging were analyzed using repeated measurement ANOVA with p-value <0.01. Mets during slow jogging with turns were 6.5 ± 0.7 to 10.8 ± 0.9. Mets during slow jogging with turns were significantly higher than those during treadmill jogging at equivalent speeds (p<0.0001). Distance of slow jogging with turns corresponding to Mets was calculated as follows: SJT distance (m) = (target Mets-3.06)/1.5

Conclusion: Slow jogging with turns can increase exercise intensity effectively, and exercise intensity can be adjusted individually by changing jogging distance. This form of exercise can be performed, anytime, anywhere and when done at greater than moderate intensity, helps increase energy expenditure in daily life.