Today we will start with all the cardiovascular benefits of running. Regular training helps strengthen the muscles, but above all helps strengthen the heart. Did you know that even a beginner can reduce their heart rate by approximately 10 beats per minute by just training for a few weeks? Our expert knows well why you should cane your heart a few times a week!
Running you will love it
Running is the easiest and most effective way of training. You just have to think about human evolution to realize: the movements needed to run have been perfected through millions of years of human evolution. “Our bodies are prepared for this type of exercise, which may explain why running is an exercise that never goes out of style,” says Sascha. Running is still a very popular sport. Young and old, beginners and professionals, clerks or politicians, people love this activity and anyone can benefit from its many advantages. “A professional athlete who is trying to improve his stamina relies on running stimuli in the same way as an amateur athlete. By the way, running is the best way to improve endurance. ” This basic resistance is, as its name suggests, the basis of every form of athletic performance.
Running is good for the heart
If you love running you can take advantage of the many benefits of this type of sport. “These benefits protect our body from the famous ‘effects of civilization’, while strengthening the whole body,” says Sascha. The positive effects of our favorite sports activity are reflected in our blood:
- Blood fat levels drop while HDL (good) cholesterol increases
- Running regularly reduces the risk of arteriosclerosis
- The production of stress hormones, such as adrenaline and cortisol, is reduced
- Blood circulation improves
- The risk of thrombosis is reduced
- The volume of blood in the body increases
- Those who are already accustomed to exercising know that the heart begins to beat faster in response to the effort.
- Some endurance sports such as running can be really effective if we want to strengthen the heart. Sascha Wingenfeld explains the benefits of running for the heart.
Resting heart rate and exercise come down with regular training
The maximum oxygen input capacity increases
Efficiency when doing cardio improves
Having a healthy heart makes the heart have to make less efforts, both at rest and when exercising
Running makes you live longer
The most important effect of running is the impact it has on cardiac work. The improvement in performance can be seen after four to six weeks of training regularly (3 × 30 minutes per week). Even a beginner can reduce the resting heart rate by about 10 beats per minute.
Take a look at Sascha’s example:
Physical activity increases your heart rate more than if you are sitting on the couch. For example, if you are going to run for 30 minutes 3 times a week with a heart rate of around 150 beats per minute, you will get:
75 additional beats per minute compared to resting heart rate
2,250 additional beats for each 30-minute run
6,750 additional beats per week
351,000 additional beats per year
On the other hand, if you run three times a week for 30 minutes you can reduce the heart rate from 75 to 65 beats per minute since your body adapts to physical exertion. With what you will add:
10 beats per minute
600 beats per hour
14,400 beats per day
5,256,000 beats per year
Now count and subtract the additional beats that come from exerting the beats that save you from reducing the heart rate.
You get about 5 million fewer beats every year!
“Running not only enchant us, it also improves our well-being and makes us free. In addition, it really works better than any form of medication or therapy, “explains our expert. “Do not pay attention to your vague side. Just go for a run! “