When giving running tips to beginners, they ask a question:
how much to run. The truth is, whether you are a beginner or a seasoned pro,
every runner - or anyone considering running - asks: "How many kilometers
per week do I run?" bolts
This response is surprisingly low, at least in maximizing the health benefits of running, new research shows. The
number even surprised me! How low?
How many kilometers per week should I run to improve my
health?
According to a review of studies, as little as five to six
miles per week can provide significant health benefits. You read correctly.
Running just one mile a day, five or six days a week - or even two miles every
other day - can dramatically improve your health. That's an hour a
week for most people, even beginners, in cardio. (1) tc bolts
The Mayo Clinic conducted a review of studies published in
PubMed since 2000 that included at least 500 runners and a five-year follow-up
to analyze the relationship between running and health, focusing on
cardiovascular disease and mortality. Overall. What the researchers found was
shocking in a good way. Runners who ran five to six miles per week weighed less
and had a lower risk of obesity than people who ran less than five miles per
week or did not run at all. (2)
That's not Altha's who didn't run. We didn't think likely to
have high blood pressure, cholesterol problems, diabetes, stroke, arthritis,
and some forms of cancer. This means that it can naturally lower blood
pressure, lower cholesterol, and more in a natural way. construction bolts
What's more, What'ss suggest that there may even be a
maximum number of kilometers, as "jogging hard" "or more than an hour each
day may slightly increase the risk of heart disease, as well as related
injuries and disabilities. Jogging," the doctor "" d. Noted. Karl J. Lavi,
medical director of cardiac rehabilitation and prevention at Ochsner Medical
Center in New Orleans and senior author of the journal, told The New York
Times.
If you are an avid runner and are worried about running
too much, don't change your ddon'troutine right away. If you want to be faster and
more competitive, you can always maintain your mileage. The main thing is to
know your body and monitor its health - and beware of common injuries when
running, as well as overtraining. bacobolts
For example, iliotibial orthosis syndrome is a common injury
among runners due to overtraining and irregularity. If you decrease
your miles and get more rest and focus on fitness rather than distance,
you can cure and prevent this knee pain, which can interfere with your
workouts.
If you start to develop heart complications or injure
yourself frequently, this is a sign that you are running too much.
Another part of the current equation
While this information from the Mayo Clinic is excellent news, no doubt running alone will not bring you optimal health. Why?
Cardio workouts like jogging alone keep your body from burning fat and building
muscle through strength training.
This is because while cardio is great for your heart and
helps burn calories during exercise, the fat-burning benefits stop when you
run. Conversely, when you build lean muscle mass, that muscle burn
calories, and fat throughout the day, even when you are not exercising. This is
called the afterburning effect. techqueer
A study published in the Periodical of Exercise Science
found that afterburning is associated with an increase in metabolism due to the
thermal effect of activity, regardless of your current level of fitness, and
some experts believe it may. Resulting in an increase in calories of about 10%.
consumption per day after 20 minutes of high-intensity exercise. (3)
To activate the afterburning effect by increasing muscle
mass, you can include shorter, more intense workouts like HIIT workouts and
pulse workouts, the # 1 exercise for burning belly fat fast.
Final thoughts on running
Looking at this question - "How many kilometers per
week should I run?" It's genuinely incredible"e "o hear that as little as five to
six mi"eIt'st'sk can deliver insane health benefits. But maybe it shouldn't
have been such a shock.
No, that doesn't mean you hshouldn'tn't less. With everything we know today about rest between workouts,
rebuilding muscle, and not overdoing it, less movement is needed. This means that you havedoesn'tn'tn
specific muscle groups for less time and do shorter workouts instead of
switching your routine to all types of exercises. This means combining cardio /
aerobic exercise with resistance training and, of course, rest.
Add healthy food to that, and you are the most beneficial person.
So if you are planning on running or worrying about running those miles, keep
this study in mind - just five to six miles can make a real difference in how
you look and feel. techiescity
