MOVEMENT GUIDE / RUNNING SHOES
Easy aerobic jog
Keep an easy conversational rhythm for 15–35 minutes; mix walking as needed.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Keep an easy conversational rhythm for 15–35 minutes; mix walking as needed. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Raising pace to hit an arbitrary speed.
Alternative
LISS steady walk
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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