He's careful to add, however, that in his opinion, an easy, low-intensity run can put less stress on the tendons than the high-intensity kind. Somerset also opines that while high-intensity training will burn more calories after the workout, you might burn more calories during a steady run because those kinds of workouts tend to last longer.
In his mind, the really notable benefit of high intensity exercise lies in the hormonal benefits. The first two hormones have a powerful effect on fat loss and muscle gain, which is a big reason why sprints win the body-composition game.
If you really prefer endurance-style exercise, you'll still achieve longer-term health benefits by relying on movement patterns that strengthen and protect the most vulnerable parts of your body. That's not running, says Boyce. It's lousy for joint health and lousy for strength gains—and remember, being more resistant to injury is a really important benefit of being strong, particularly as you age.
The upshot is that you'll gain better posture, a stronger core, and a healthier back. But If Running Is Life, then run. You'll burn more fat, improve your heart health, and have better mobility, balance, and flexibility all the way into old age.
Isn't that the point of exercise in the first place? Sign up for our newsletter to get the best of Tonic delivered to your inbox weekly. Sign In Create Account. If you want to be in shape, skip the 10K training and sprint—but don't jog—to the nearest weight room. November 17, , pm. Susan Rinkunas. Aleisha Fetters. Khemani points out. Ensuring adequate calcium and vitamin D intake when you undertake running as a form of exercise or even otherwise can help you a great deal.
Starting slow and building your bone strength with the help of resistance training can help as well. Pre-existing damage can be to blame for it Dr Khemani explains that pre-existing issues such as pelvic floor weakness or urinary incontinence can cause running to backfire and vice-versa.
The degree of damage depends on the structural damage to the pelvis and vaginal area during childbirth or after menopause. The size of your pelvis has a role to play Conventionally and biologically, most women have a bigger pelvic area and thus, wider hips and heavier thighs. Khemani warns. If running still gives you more pain and less pleasure, here are a few alternatives to it suggested by Dr. Swimming provides the same cardiovascular benefits as running does but minus the negative effects on the muscle and joint health due to its low-impact nature.
Doing so can improve muscle mass as well as bone density. The key to avoiding injury when running is to start with short distances and a slow pace. Then, you can build speed, duration, and distance gradually to prevent overdoing it. If you are unsure where to start, consult your doctor to come up with a training plan.
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Lex Harvey. While running can cause injuries like shin splints and stress fractures, that doesn't mean it's bad for you. The benefits of running, like improved cardiovascular health and strong bones, outweigh the risks.
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