Staying fit and in shape has been preferred no matter what era you talk about. In today’s world, there are a lot more ways and options in diets due to many studies and research. There are also increased types of exercises a gym going person may have noticed.
There are now different programs which can help you reach any one of your fitness goals. You can join a specific plan for losing extra pounds as well as for gaining lean muscle mass.
Many places have even started offering plans for maintaining weight in a fun way.
Much more advanced techniques that are backed by scientific evidence are now introduced. These can help a person reach their fitness goal in no time!
However, the conventional exercise of running remains one of the top preferred exercises. Running helps to stay in shape and be healthy. It is also done by the majority of the people as well as fitness bloggers.
This is one of the most common questions raised by people who are new to running. Sometimes, even the everyday runners get confused on calculating appropriate time. Upon asking, you are bound to get different answers from everyone.
There will be some people who run every morning for a short and fixed time. There will also be many who prefer to run a much longer time in comparison with others. But they will only do it for three-four days a week. Everyone’s running routines can vary as not everyone has the same stamina and goals.
It is a common assumption that you need to run a lot to have health advantages. A new research conducted may change that view and even tell you how much do you need to run. Here’s a hint – it is not as much as you think you need to!
According to a new review of studies, a person who runs five or six miles per week can have visible health benefits. This means that you can have better health by running for just a mile every day of the week.
Although running a mile takes no time and running a mile every day is almost one hour per week, some may find this hard. This includes people with hectic lifestyles who have little to no time.
So, What Do You Do?
If you are in a similar situation, you do not need to worry. You can either run one mile every day or just go for two-three miles every other day. Scheduling running time like that will not reduce the advantages in any way.
The review published in PubMed in 2000 took into account the people who ran for five or six miles a week had a lower risk of obesity, cardiovascular conditions, and related health risks. while the people who ran lower or not at all were at a much higher risk
The conclusion was surprising for the researchers as well. The people who ran for five or six miles a week had a lower risk of obesity, cardiovascular conditions, and related health risks
The people who ran lower or not at all were at a much higher risk.
The people who did not run at all had a much bigger chance of having a stroke, blood pressure issues, and a stroke. They are also more prone to cholesterol issues, arthritis, and. Running is a natural preventive way for all these health conditions.
What about running much more than this?
There are many people who choose to run much more than six miles. While running a normal amount of time is healthy, one should be careful. There is evidence that running too much can cause serious injuries and disabilities.
You might even increase your chances of having cardiovascular issues by running too much than needed. This a claim by Ochsner Medical Center. Any form of exercise is not recommended for more than a certain amount of time.
This does not mean you should stop running immediately. Consult your trainer before making any kind of sudden change in your running. This is because you might have different needs and goals.
Just make sure to avoid any kind of injuries and overtraining. Iliotibial band syndrome is one of the most common injuries that result from too much training. Getting frequent injuries is the biggest sign of overtraining.
So, is running all you need?
Running might be one of the best exercises but it cannot give you the best benefits of working out. Running is great when it comes to burning fat and boosting the health of your heart as well as for strength.
There are other techniques which can be much more beneficial and burn much more fat than running. For the people who work out for being in shape, exercises for building lean muscle mass are better.
Building muscles while exercising has added benefits as the muscles burn fat during the whole work out and throughout the day as well. This is also known as the afterburn effect.
In accordance with a study published in the Journal of Exercise Science, this particular phenomenon happens due to a rise in metabolism because of the thermic effect of the workout. This can happen to anyone no matter what their fitness status is.
To get similar benefits, you can build your muscle mass by doing shorter and far more intense exercises. Burst training and HIIT workouts are great for this purpose. They are also recommended by the majority of the trainers for blasting body fat.
What else can you do?
If you are exercising with proper form for an appropriate amount of time, you only need two more changes. The first one is adding more nutritious food to your daily diet.
Do not believe in the myth of only needing exercise and no control over diet to have a good health. There are people who spend hours in the gym and eat whatever they want. This can also not have very beneficial effects. As explained before, too much exercise can have opposite effects.
If you are spending a lot of time in the gym or while eating junk foods, you might end up with unwanted effects.
Instead, you can have healthy foods in your diet. Foods that include proteins, healthy fats, vitamins, and all other nutrients are better. A proper diet is also required when you are building lean muscle mass.
The amount of calories you should eat depends on your current fitness status and goal. Ask your trainer whether you need to eat a stable amount of calories, restricted calories, or have a caloric surplus.
The second thing that can improve your health is leaving bad habits which can affect your fitness goals and stay more relaxed. Habits such as not getting enough sleep or going to bed right after having a meal can affect your health.
In addition, if you have a very hectic lifestyle, you might want to consider taking time out to indulge in any activity that can help you relax. This can be anything from joining a meditation class to going for a walk on the beach.
If you prefer staying home, having a laugh with friends or even resting while reading a book can help. Controlling stress levels can help you achieve faster results and better health.
How Do You Keep The Motivation Level Up?
Another tip for staying motivated and relaxing the proper way is having a friend with you. There is plenty of evidence to support the claim that having someone by your side helps focus. It keeps the stress levels low and boosts confidence and motivation.
Make sure to not overdo the exercises and get plenty of rest. Following all of the mentioned tips, you will have better health in no time.
Published at Tue, 11 Sep 2018 18:45:38 +0000