8 key ways running can transform your body and brain
Running for 5 minutes a day can add years to your life.
Studies found that people who run at least 40 miles per week have healthier hearts than those who run 13 miles a week, indicating that ultramarathons do not stress or scar the heart.
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It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.
Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reliever and will improve your health overall.
HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minutes) with periods of rest or lower-intensity exercise.
...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise.
It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.
VO2 max is one of the best predictors of overall health.
People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But this doesn't mean that calorie burn translates into weight loss.
This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.
You can benefit from just 30 minutes of running, 3 times a week.
Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current level of training. Don't be afraid to take walking breaks when needed.
Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.
A sports watch and heart-rate monitor are nice to have.
Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.
Once a week, run a faster speed to increase your fitness level.