Friday, June 12, 2020

10 Amazing Health Benefits of Running

Running or jogging are both forms of aerobic exercise and, as such, present the body with a number of surprising health benefits. The difference between jogging and running is basically the intensity and speed at which they are performed. 

Running also requires an individual at a higher level of physical fitness than the jogger and burns more calories than jogging. 

1. Running Can Help Improve Your Cardiovascular Health.

Running has proven to be an excellent means of keeping the cardiovascular system in good condition. As mentioned before, running is an aerobic exercise that uses dietary fatty acids and carbohydrates for the energy needed during activity. 

A typical runner generally has a slow resting pulse and conversely, a high maximum oxygen consumption. Heart studies have shown that people who run distance have thicker and more defined left ventricles compared to sedentary ones. Your heart pumps a greater volume of blood per heartbeat and is more efficient than a sedentary person's heart. Running also has progressive effects on a lot of coronary risk factors, which is a possible explanation of why chronic resistance exercise is generally related to lower rates of coronary death.

Conclusion: Running is a highly effective coronary exercise that helps to use fatty acids and carbohydrates. It generally promotes good cardiac health and prevents coronary death.

2. Running Can Help Improve Your Mood.

Those who have been running agree that running generally relieves their mood, regardless of how they feel before running. In fact, some people use running deliberately to improve their mood, and it's even recommended by some therapists. This is not just because of the common condition known as the "runner's high," which is caused by a torrent of good-feeling hormones called endocannabinoids. 

A study which was published in Medicine and Science in Sports and Exercise showed the researchers' results that even a single instance of simple exercise like walking on the treadmill for half an hour could instantly elevate a mood. individual suffering or a major depressive disorder.

Conclusion: Running helps improve an individual's mood regardless of the previous mood. Physical activity also helps improve an individual's mood by inducing the production of feel-good hormones, which cause the effect generally known as "runner rush."

3. Running Can Strengthen Joints.

Contrary to popular belief, a study in sports and exercise medicine and science found that running does not increase the risk of osteoarthritis, even for people who run very long distances. 

Surprisingly, the study showed that these people were 50% less likely to suffer from osteoarthritis of the knee compared to those who walked. Explained by an exercise physiologist, every time the foot lands on the ground when running, the bones and cartilage are stressed, as are the muscles. This causes them to become stronger, which is a benefit to the broker. Low impact exercises such as walking, elliptical exercises, or swimming do not provide the individual with this benefit.

Bottom Line: Running doesn't increase the risk of osteoarthritis as previously thought, one study showed that it actually halves the risk of osteoarthritis. It also helps strengthen bones and cartilage.

4. Running Burns Calories.

Running activity requires a lot of calories that act as fuel for the runner. Therefore, running burns a lot of calories. According to the American Council on Exercise, about 11.4 calories per minute can be burned by an average person weighing 54.5 kilos by just running a mile in 10 minutes on level ground and on a calm day. However, this number varies depending on the individual and a number of other factors such as body weight. This number can also be adjusted accordingly to run at a higher pace, run on rough terrain, or run against the wind, all of which increase the number of calories burned.

Bottom Line: Running helps burn calories at an average rate of 11.4 calories per minute under standard conditions for a person weighing 54.5 kg, running on flat ground, and on a calm day at a pace of one mile in 10 minutes.

5. Running Helps Promote Proper Leg Workouts.

Running mostly involves the legs and works all of these muscles, benefiting all of them. All muscles including the inner and outer thighs, the gluteus maximus at the rear, the quadriceps, hamstrings, and calves are worked on during the running process. Therefore, running is a great remedy for general leg muscle training.

Bottom Line: Most of the body's largest muscles are located in the legs and running works on all of them, making it an ideal leg training practice.

6. Running Helps Train the Core.

Running as exercise is important to train not only the abdominal known as rectus abdominals but also the muscles that are deeper in the nucleus such as the erector spinae, the obliques and the transverse abdominals, which are the muscles that perform the function of sucking the stomach, making the spine more stable and managing the transfer of energy between the swing of the arms and legs. 

Running, therefore, helps to work a large percentage of the muscles that are in the core and is therefore a good workout for the core. A study demonstrated through electronic imaging that the external obliques are the abdominal muscles that are primarily activated by running alongside the other stabilizing muscles of the trunk, located in the mid and lower back, as published in Applied Physiology, Nutrition, and Metabolism in 2009. Therefore, running can rightly be considered as an efficient general exercise with multiple benefits for the cardiovascular system and the trunk.

Bottom Line: Running helps exercise the heart and most of the muscles found in the trunk.

7. Running is Ideal For General Training.

Running is also good for training the body in general, because, as mentioned, it is a very intense aerobic activity that works many (if not all) the muscles of the body, in addition to being a promoter of good humor. Running can be adopted as a basic exercise routine and the results will be incredible. 

People who run a lot have healthier bodies and get all the benefits that come with exercise. It's also convenient, as it doesn't require you to be a gym member, spend a lot of time, or learn how to do it. Therefore, it fits easily into your schedule.

Conclusion: Running can be adopted as a general exercise routine since it gives the individual the possibility to get all the benefits of running and works many of the muscles of the body.

8. Running Can Help Promote Meditation.

When running, many people find the opportunity to concentrate and focus on themselves. They also come to think of situations that pose challenges to them and, therefore, come up with solutions for them. Along with the ability to induce hormone production to feel good. 

Furthermore, running helps us take some time out of our stressful activities, which is beneficial in managing depression as well. Recent studies show that meditation helps increase gray matter, fight depression and anxiety, and improve focus.

Conclusion: Running helps people focus on themselves and find solutions to the challenges they may have. It also helps to get time out of pressure situations and therefore offers some relief.

9. Running Can Help Promote Weight Loss.

Studies have shown that inactivity is an important factor contributing to obesity and weight gain. To understand how running contributes to weight loss, it is important to first appreciate the relationship between energy use in the body during exercise. 

Energy is used by the body through digestion of meals, exercise, and maintenance of bodily functions such as breathing and heartbeat. The metabolic rate decreases due to the reduction in calorie intake that one experiences when dieting. This decrease in metabolic rate decreases weight loss. Instead, running increases the metabolic rate and, therefore, burns more calories and helps the individual lose weight.

Bottom Line: Running increases metabolic rate and helps burn more calories, accelerating weight loss. Conversely, diet causes a decrease in metabolic rate caused by reduced calorie intake.

10. Running Helps Improve Bone and Muscle Health.

Another important benefit of running is the development and maintenance of strong bones and muscles. When this is combined with adequate protein intake, running can help build some muscles. 

Depending on the intensity, running can be quite a strenuous exercise, which can sometimes lead to serious injury and sometimes even disability. Some running physical exercise is good to avoid injury caused by exertion. Also to reduce the loss of muscle mass that results from aging. On top of that, running helps maintain a person's strength as he ages.

For young people, running increases bone density and also helps prevent diseases such as osteoporosis as age progresses, In fact, high impact exercises such as running, or even odd impact in sports such as soccer and basketball have been shown to promote more increase in bone density than sports such as cycling and swimming, which are considered low impact sports.

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