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Running faster benefits and risks "The running longer, or traditional method, is about slogging through miles at a slower pace," Dr. Todd McGrath, a sports medicine physician at the Hospital for ...
But he says that few aerobic exercises provide as many all-around benefits as running – with one of its top advantages being that it can help melt away excess fat. ... Good to know: Any ...
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous ...
A typical 5k runner might consider 8 to 10 miles (13 to 16 km) of LSD, while a marathoner might run 20 miles (32 km) or more. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness.
However, beyond a certain point, negative consequences might occur. Older male runners (45-55) who run more than 40 miles (64 kilometers) per week face reduced testosterone levels, although they are still in the normal range. [34] Running a marathon lowers testosterone levels by 50% in men and more than doubles cortisol levels for 24 hours. [35]
In overweight individuals, 7–9 months of low-intensity exercise (walking ~19 km per week at 40–55% VO2peak) significantly increased cardiorespiratory fitness compared to sedentary individuals. Together these data indicate that exercise interventions decrease the risk or severity of CVD in subjects who are lean, obese, or have type 2 diabetes.
A study finds that people who engage in just 30 minutes of exercise per week see modest improvements in body weight and body fat but for clinically significant improvements they need a higher average.
It can be difficult to start running again (or for the first time) after 40. Here's a running plan programmed by a trainer to help you hit your goals.
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