Staying fit and in shape has been preferred no matter what era you talk about. In today’s world, there are fortunately a lot more ways and options not only in diets but in exercise as well which you have probably seen if you go to the gym.
There are now different programs which can help you reach any one of your fitness goals ranging from losing extra pounds to gaining lean muscle mass or just maintaining your weight.
Much more advanced techniques that are backed by scientific evidence can do wonders in no time.
However, the conventional exercise of running remains one of the top preferred ways to stay in shape and be healthy by the majority of the people as well as fitness bloggers. No doubt running and many variations of it are highly beneficial for people from all age groups.
How much do you need to run to get its health benefits?
This is one of the most common questions raised by people who are new to running or even the ones who just need to maintain their health status. 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 and there will also be many who prefer to run a much longer time comparatively but only for three-four days a week. Everyone’s running routines can greatly vary.
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 really need to run which is not as much as you think!
In accordance with 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 and not more, people with hectic lifestyles may find it hard to make put time aside for physical activity on a daily basis.
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 around five hundred runners to see their running routines and their effects on the health, particularly the harmful health conditions and cardiovascular diseases.
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 while the people who ran lower or not at all were at a much higher risk.
In addition, the people who did not run at all had a much bigger chance of having a stroke, blood pressure issues, some forms of cancer, cholesterol issues, arthritis, and stroke. Running is a natural preventive way for all of 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 is typically considered healthy, there is evidence that running too much can cause serious injuries and disabilities.
Secondly, you might end up increasing your chances of having cardiovascular issues by running too much than needed in accordance with 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 or any health professional before making any kind of sudden change in your running routine as 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 or even improper forms. 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 strengthening your body.
However, there are other techniques which can be much more beneficial as well as burn much more fat than running does. For the people who work out for being in shape and maintenance, exercises that include building lean muscle mass are highly recommended.
Building muscles while exercising has added benefits as the muscles do not just burn fat during the whole work out but throughout the day as well. This is also known as the afterburn effect.
In accordance with a study published in 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 and are 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 to be in your best shape, the first one being improving your diet and adding more nutritious food to your daily consumption.
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 but as explained before, too much exercise can have opposite effects.
If you are spending a lot of time in the gym or in doing any kind of physical activity while eating junk and processed foods, you might end up having many unwanted effects.
Instead, you can have healthy foods in your diet which includes proteins, healthy fats, vitamins, and all other nutrients essential for overall health. 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 your fitness 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, skipping meals, and smoking can affect your health greatly.
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 family or friends, or even just resting comfortably while reading a book can be highly effective. Controlling stress levels can help you achieve faster results and better health overall.
Another tip for staying motivated and relaxing properly is having a friend with you. There is plenty of evidence to support the claim that having someone by your side does help you stay focused on your routine as well as keep the stress levels low.
Make sure to not overdo the exercises and get plenty of rest. Following all of the mentioned tips, you will surely have better health in no time.