Is Execution Necessary To Improve Health | How much should you run in a day and when not to run
Exercise, as we all know, is the foundation of an active and healthy life. And running is one of the most accessible sports that can be played at any age and at any level. It benefits your body and overall well-being, from improving cardiovascular health to building muscle strength to losing weight. All you need to do is put on your running shoes and run for good health anytime, anywhere.Also Read – Health Tips: Ghee Vs Oil, Why Is Ghee Better Than Other Oils? Watch the video to find
But let’s see how running will help you:
- Improves heart health: Muscles get stronger as we exercise. The effort causes micro-tears in the muscles, which are repaired at rest, making them stronger. Your heart is a muscle too. Over time, with regular cardio training, blood flow to the heart improves. As the heart registers more blood volume, the left ventricle eventually adapts and enlarges. This larger cavity can hold more blood and ejects more blood per beat, even when at rest. This means that the heart now has to beat fewer times to supply the required blood. Less work on the core means greater longevity.
- Strengthens Bones: Running is a weight-bearing, high-impact exercise that strains the bones, making them stronger. Bones respond to stress by reforming to handle it better. The high impact applied to your body while running increases your bone mass as well as bone density by reshaping bone and mineral deposition.
- Changes Body Composition: Running is one of the best forms of exercise for losing and maintaining weight. It burns subcutaneous body fat and builds muscle. Running regularly, along with a balanced diet, can help you achieve these results by creating a calorie deficit. You can burn around 1 calorie / kg of body weight / km.
How often should you run?
Science suggests moderate-intensity aerobic exercise for 150 to 300 minutes per week for a healthy lifestyle. Here is how we can start: Also Read – Lean PCOS: How It Is Different From Regular PCOS, Its Causes And Treatment
- Running every other day three times a week is a good place to start. Each exercise can last 30 minutes, split between warm-up (5 minutes), run (20 minutes) and cool-down (5 minutes). The warm-up should be a brisk walk or an easy jog to increase heart rate and blood flow to the working muscles. The 20 minute main workout should look like (1R + 4W) x4. This means you run for 1 minute at a conversational pace, then walk for 4 minutes. Repeat 4 times.
- You should then aim to run for 30 minutes for 5 days for 6 weeks. Follow a 10% progression pattern each week to ensure the right adaptations and avoid injury.
- On the days between runs, do other forms of less intense exercise, which will aid in recovery and / or increase the strength of the supporting muscles. Weight training, walking, yoga, or swimming are recommended on non-running days.
- Even running three times a week, you need to take stock of fatigue and take a step back if there is a build-up of exhaustion and / or aches that don’t go away. Watch out for signs such as irregular sleep patterns, fatigue, and drowsiness. If you’re feeling overtrained, step back and find a duration and intensity that you can handle.
An example training program might look like this: Read also – Feelings versus emotions: what is the difference between them? Watch the video to find out
- On Monday: Rest
- Tuesday: Easy run (at a conversational pace) – 30 min; 5, 20, 5
- Wednesday: Weight training / yoga / walking / swimming – 30 minutes
- Thursday: Easy run – 30 minutes; 5, 20, 5
- Friday: Rest
- Saturday: Easy run – 30 minutes; 5, 20, 5
- Sunday: Weight training / yoga / walking / swimming – 30 minutes
(Contributions from Vikas Singh, Founder and CEO, Fitpage)