{"id":1404,"date":"2026-02-18T14:13:24","date_gmt":"2026-02-18T13:13:24","guid":{"rendered":"https:\/\/theme-dev.cmsmasters.net\/church-main\/how-to-develop-a-habit-of-worship\/"},"modified":"2026-02-19T14:13:39","modified_gmt":"2026-02-19T13:13:39","slug":"what-to-eat-when-you-have-no-appetite-in-the-morning","status":"publish","type":"post","link":"https:\/\/holidiet.org.pl\/?p=1404","title":{"rendered":"Slow jogging w stylu Holi"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1404\" class=\"elementor elementor-1404\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d56660a e-flex e-con-boxed cmsmasters-block-default e-con e-parent\" data-id=\"d56660a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bbf5064 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"bbf5064\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Liczba bada\u0144 wskazuj\u0105cych korzy\u015bci aktywno\u015bci fizycznej jest osza\u0142amiaj\u0105ca. I to nie tylko w kwestii profilaktyki zdrowia, jak r\u00f3wnie\u017c leczenia ju\u017c istniej\u0105cych, a cz\u0119sto i zaawansowanych chor\u00f3b.<\/p><p>Osobi\u015bcie jestem wielk\u0105 fank\u0105 slow joggingu. Jak to zwykle u mnie bywa najpierw co\u015b praktykowa\u0142am, a wiele lat p\u00f3\u017aniej dowiadywa\u0142am si\u0119, \u017ce to ma w og\u00f3le jak\u0105\u015b nazw\u0119. Tym sposobem trafi\u0142am na wyk\u0142ad profesora <em>Hiroakima Tanaki<\/em> o wp\u0142ywie slow joggingu na zdrowie.<\/p><p>Przez 10 lat bada\u0142 on wp\u0142yw intensywno\u015bci ruchu na funkcjonowanie serca i chor\u00f3b uk\u0142adu kr\u0105\u017cenia. Dodatkowo taka aktywno\u015b\u0107 by\u0142a pomocna podczas rehabilitacji po zawale. W jego badaniach wielokrotnie udowodniono korzystny wp\u0142yw \u0107wicze\u0144 o niskiej intensywno\u015bci w wielu jednostkach chorobowych, m.in. nadci\u015bnieniu t\u0119tniczym, cukrzycy typu 2, hiperlipidemii. Ponadto badanie wykaza\u0142o, \u017ce osoby o wy\u017cszej sprawno\u015bci fizycznej by\u0142y mniej nara\u017cone na chorob\u0119 Alzheimera.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9381cc7 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-cmsmasters-animated-text\" data-id=\"9381cc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;select_effect_resource&quot;:&quot;resource_1&quot;,&quot;animation_effect&quot;:&quot;effect_6&quot;,&quot;animated_text_loop&quot;:&quot;yes&quot;,&quot;animated_scroll&quot;:&quot;yes&quot;,&quot;animated_distance&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:60,&quot;sizes&quot;:[]}}\" data-widget_type=\"cmsmasters-animated-text.default\">\n\t\t\t\t\t<div class=\"elementor-widget-cmsmasters-animated-text__animated-text-wrapper elementor-widget-cmsmasters-animated-text__scroll-animated\"> \r\n\t\t\t<h4 class=\"elementor-widget-cmsmasters-animated-text__animated-text\"><span class=\"elementor-widget-cmsmasters-animated-text__animated-text-single elementor-widget-cmsmasters-animated-text__effect effect_6\">\r\n\t\t\t<span>Sta\u0142o si\u0119 jasne, \u017ce 30 minut aktywno\u015bci fizycznej dziennie, na tyle lekkiej, aby uprawia\u0107 j\u0105 z u\u015bmiechem, mo\u017ce zdzia\u0142a\u0107 cuda*<\/span>\r\n\t\t<\/span><\/h4>\r\n\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a53a163 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"a53a163\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>R\u00f3wnie\u017c uwielbiam si\u0119 u\u015bmiecha\u0107 i naprawd\u0119 uwa\u017cam, \u017ce u\u015bmiech mo\u017ce zdzia\u0142a\u0107 cuda. Kocham slow jogging, kocham u\u015bmiecha\u0107 si\u0119 w trakcie biegu moim ulubionym tempem <em>niko niko<\/em> (niko z japo\u0144skiego znaczy u\u015bmiecha\u0107 si\u0119).<\/p><p>Tempo niko niko pozwala nie tylko si\u0119 u\u015bmiecha\u0107 w trakcie biegania, ale r\u00f3wnie\u017c prowadzi\u0107 rozmow\u0119 czy nawet \u015bpiewa\u0107.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e39e7a5 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"e39e7a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Slow jogging w stylu Holi :\n\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9c0d80 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"d9c0d80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Po pierwsze zwolnij. Nigdzie si\u0119 nie \u015bpieszymy. U\u015bmiechnij si\u0119.<\/li><li>Biegaj dla przyjemno\u015bci. Biegaj z rodzin\u0105. Biegaj z przyjaci\u00f3\u0142mi.<\/li><li>W ruchu musz\u0105 pozostawa\u0107 przede wszystkim kostki i biodra.<\/li><li>Zadbaj o swoje stopy. Biegaj w p\u0142askim obuwiu, dostosowanym do kszta\u0142tu stopy, gdy stoisz.<\/li><li>Uprawiaj\u0105c slowjogging, zawsze l\u0105duj na \u015brodkowej cz\u0119\u015bci stopy, czyli podbiciu.<\/li><li>Trzymaj pion od podbicia stopy a\u017c do g\u0142owy.<\/li><li>Krok po kroku (liczba krok\u00f3w na minut\u0119): dla pocz\u0105tkuj\u0105cych zazwyczaj jest to od 150 do 170 krok\u00f3w, ale idealna liczba to 180 krok\u00f3w na minut\u0119.<\/li><li>Oddychaj \u2014 zaufaj instynktowi. Twoje cia\u0142o najlepiej wie co robi\u0107<\/li><li>Odpoczywaj.<\/li><li>Obserwuj swoje cia\u0142o \u2013 co czujesz.<\/li><li>Obserwuj swoje my\u015bli \u2013 co czujesz.<\/li><\/ul><p>*Hiroaki Tanaka, Magdalena Jackowska, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running, Skyhorse Publishing, 2016.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div data-separate-animation-selector=\".elementor-widget-cmsmasters-gallery__item\" data-text-animation-class=\"sequental, random\" class=\"elementor-element elementor-element-84932f4 elementor-widget-mobile__width-inherit cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-cmsmasters-gallery\" data-id=\"84932f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;gallery_layout&quot;:&quot;masonry&quot;,&quot;columns&quot;:2,&quot;gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;link_to&quot;:&quot;file&quot;,&quot;columns_tablet&quot;:2,&quot;columns_mobile&quot;:1,&quot;gap_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;vertical_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;vertical_gap_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;vertical_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;vertical_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;lazyload&quot;:&quot;yes&quot;}\" data-widget_type=\"cmsmasters-gallery.default\">\n\t\t\t\t\t<div class=\"elementor-widget-cmsmasters-gallery__container\"><a class=\"e-gallery-item elementor-widget-cmsmasters-gallery__item\" alt=\"Gallery item image\" aria-label=\"Gallery item image\" data-elementor-lightbox-slideshow=\"84932f4\" href=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/jogging-shoes.jpg\"><div alt=\"Gallery item image\" class=\"e-gallery-image elementor-widget-cmsmasters-gallery__item-image\" data-thumbnail=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/jogging-shoes.jpg\" data-width=\"800\" data-height=\"420\"><\/div><\/a><a class=\"e-gallery-item elementor-widget-cmsmasters-gallery__item\" alt=\"Gallery item image\" aria-label=\"Gallery item image\" data-elementor-lightbox-slideshow=\"84932f4\" href=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/jogging-girls.jpg\"><div alt=\"Gallery item image\" class=\"e-gallery-image elementor-widget-cmsmasters-gallery__item-image\" data-thumbnail=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/jogging-girls.jpg\" data-width=\"800\" data-height=\"420\"><\/div><\/a><a class=\"e-gallery-item elementor-widget-cmsmasters-gallery__item\" alt=\"Gallery item image\" aria-label=\"Gallery item image\" data-elementor-lightbox-slideshow=\"84932f4\" href=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/barefoot.jpg\"><div alt=\"Gallery item image\" class=\"e-gallery-image elementor-widget-cmsmasters-gallery__item-image\" data-thumbnail=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/barefoot.jpg\" data-width=\"800\" data-height=\"530\"><\/div><\/a><a class=\"e-gallery-item elementor-widget-cmsmasters-gallery__item\" alt=\"Gallery item image\" aria-label=\"Gallery item image\" data-elementor-lightbox-slideshow=\"84932f4\" href=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/jogging-2.jpg\"><div alt=\"Gallery item image\" class=\"e-gallery-image elementor-widget-cmsmasters-gallery__item-image\" data-thumbnail=\"https:\/\/holidiet.org.pl\/wp-content\/uploads\/2026\/02\/jogging-2.jpg\" data-width=\"800\" data-height=\"530\"><\/div><\/a><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div data-separate-animation-selector=\".cmsmasters-testimonial__rating, .cmsmasters-testimonial__title, .cmsmasters-testimonial__text, .cmsmasters-testimonial__avatar, .cmsmasters-testimonial__author-info-outer\" data-text-animation-class=\"sequental, random\" class=\"elementor-element elementor-element-3f87c81 cmsmasters-testimonial-layout-bottom cmsmasters-testimonial-author-width-inline cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-cmsmasters-testimonial\" data-id=\"3f87c81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"cmsmasters-testimonial.default\">\n\t\t\t\t\t<div class=\"cmsmasters-testimonial\" itemscope itemtype=\"https:\/\/schema.org\/Review\"><div class=\"elementor-screen-only\" itemprop=\"itemReviewed\" itemscope itemtype=\"https:\/\/schema.org\/Organization\">\r\n\t\t\t\t<meta itemprop=\"name\" content=\"Holi Diet &amp; Body Care\">\r\n\t\t\t\t<meta itemprop=\"url\" content=\"https:\/\/holidiet.org.pl\" >\r\n\t\t\t<\/div><div class=\"cmsmasters-testimonial__inner\"><div class=\"cmsmasters-testimonial__main-area\"><div class=\"cmsmasters-testimonial__content\"><div class=\"cmsmasters-testimonial__content-outer\"><div class=\"cmsmasters-testimonial__content-inner\"><div class=\"cmsmasters-testimonial__text\" itemprop=\"reviewBody\"><p>A kiedy tylko mo\u017cesz i jest to bezpieczne, chod\u017a boso jak najcz\u0119\u015bciej, najlepiej na \u0142onie natury, na trawie czy w\u015br\u00f3d li\u015bci.<\/p><\/div><\/div><\/div><\/div><div class=\"cmsmasters-testimonial__author-info\"><div class=\"cmsmasters-testimonial__author-info-outer\"><div class=\"cmsmasters-testimonial__author-info-inner\"><div class=\"cmsmasters-testimonial__author-info-wrap\"><span class=\"cmsmasters-testimonial__author-name\"><span itemprop=\"author\">Aneta Jonkisz-Kozi\u0144ska<\/span><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Odkryj moc slow joggingu w tempie niko niko \u2013 aktywno\u015bci o niskiej intensywno\u015bci, kt\u00f3ra wspiera serce, chroni umys\u0142 i regeneruje organizm.<\/p>\n","protected":false},"author":1,"featured_media":42670,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"pmpro_default_level":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[46],"tags":[50,53,54],"top_category":[],"class_list":["post-1404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-foodblog","tag-foods","tag-health","pmpro-has-access"],"acf":[],"_links":{"self":[{"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/posts\/1404","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1404"}],"version-history":[{"count":38,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/posts\/1404\/revisions"}],"predecessor-version":[{"id":42765,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/posts\/1404\/revisions\/42765"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=\/wp\/v2\/media\/42670"}],"wp:attachment":[{"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1404"},{"taxonomy":"top_category","embeddable":true,"href":"https:\/\/holidiet.org.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftop_category&post=1404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}