Vigorous exercise has been well documented, and it’s clear from the American College of Sports Medicine Position Statement on Exercise that strenuous exercise is good for you. If you work out more or work more, you’ll get greater benefits. This is one of the most important aspects of our position statement.
However, this does not mean that moderate exercise should be ignored. Moderate exercise has several advantages, while strenuous activity appears to have even more benefits. To summarise, “moving from a sedentary condition to a minimal degree of physical activity provides numerous major health advantages; programs involving increasing intensities and greater frequency/durations provide additional benefits,” according to the ACSM report,
To be clear, the purpose of this argument is not to ignore modest physical activity. On the other hand, Vigorous exercise appears to have an even greater impact on your health than moderate exercise. Getting from a sedentary condition to even a minimum degree of physical activity can have considerable health benefits, says the ACSM paper. Still, programs incorporating higher intensities and greater frequency/duration can also have these advantages.
According to a people who run more than 50 miles a week have bigger increases in HDL cholesterol (the good fat) and greater decreases in triglyceride levels and the risk of coronary heart disease than people who run less than 10 miles a week study. High blood pressure was reduced by approximately 50 percent among the long-distance runners, as well as the usage of blood pressure and cholesterol medicines,” according to the researchers.
Running has a variety of health and fitness advantages.
Your heart and muscles can utilize oxygen more effectively, known as cardiorespiratory fitness (aerobic fitness or “cardio”). This is termed “stroke volume,” As you improve your aerobic fitness, your heart and muscles will pump out more blood and oxygen every beat.
Deconditioned muscles may only eat 30 or even less of the 100 oxygen molecules circulating in the bloodstream, while trained force consumes 75 molecules. On the other hand, Elite distance runners can require three times as much oxygen as sedentary people. Running increases the activity of enzymes and hormones that stimulate the muscles and the heart to operate more efficiently.
Are you running and losing weight?
I’ve been asked for years if running burns fatter than other forms of exercise. However, there was never any evidence to back up my belief. Swimming burns more calories than running, but when you compare the bodies of Olympic swimmers and professional long-distance runners, you notice a more defined, cut, and leaner body on the runner. This has always baffled me.
For some reason, I couldn’t figure out why swimmers and other endurance athletes weren’t quite as slender as runners.
A study that compared fat burning in running and uphill walking with cycling showed that fat burning was 28% higher in the running than in cycling. Weight-bearing exercises such as walking and running may increase fat burning because of their impact on the body, but the study’s authors don’t know why this is the case. On the other hand, Swimming does not affect the body. But additional research is needed to get to the bottom of these questions.