Is it true that the more you run, the healthier you are?

In 2006, a study in the prestigious journal American Journal of Cardiology stated that epidemiological consensus found that vigorous physical activity reduced the risk of cardiovascular disease to a greater extent than moderate physical activity, and that vigorous exercise had greater improvements in diastolic blood pressure, glycemic control and aerobic capacity.

In 2008, a study published in the prestigious journal Medicine and Science in Sports randomized 61 healthy adults to either moderate intensity (50% of maximal oxygen uptake), high intensity (75%), near-maximal intensity (95%), or no exercise control groups, and at the end of the cycle, their maximal oxygen uptake increased by 3.4, 4.8, and 7.2 (mL/min/kg), respectively. This means that exercise with higher intensity has a better effect on improving maximal oxygen uptake.

So why not just use high-intensity cardio training? Perhaps the benefits of strength training would be greater. It is a well-known fact that endurance athletes commonly add strength training to their endurance training program to improve endurance performance. Exercise studies have shown that the improvement in oxygen uptake (maximal oxygen uptake/peak oxygen uptake) from regular aerobic exercise alone may not be sufficient, and that adding strength training may be more effective, and this is true even for patients with heart failure.

The heart beats an average of 100,000 times per day, doing the work equivalent to lifting a person weighing 60 kg 216 meters. Through 96,560 kilometers of blood vessels, almost 2.5 times the circumference around the Earth. 7,600 liters of blood are delivered, about 30,000 times the weight of the heart itself. While this may sound a bit shocking, heart disease is still the number one killer in modern society. Most people know that exercise can improve the health of the cardiovascular system. But did you know that when exercise is too intense, it is instead harmful to the cardiovascular.

A study followed 5,048 people (1,098 joggers and 3,950 non-joggers) from 2001. They found a U-shaped relationship between mortality and jogging dose. The following are the results of this study.

1. 1 to 2.4 hours of jogging per week is optimal for health compared to sedentary non-joggers. 2. optimal jogging frequency is 2 to 3 times per week.

3. the optimal jogging speed is 10 minutes per mile.

The study ultimately concluded that light and moderate joggers had a lower mortality rate than the sedentary office population, while the mortality rate of vigorous joggers was not statistically different from that of the sedentary population. In training, there is a minimum effective dose (minimum effective dose, or MED), the definition of which is simple: the smallest dose that will achieve an effect. If you add more firewood, the boiling point of the water will not increase. Desperately heating it up is just a futile waste of resources that could be used elsewhere. If you want a healthy bronze tan, you only need 15 minutes to achieve results. 15 minutes is the MED for tanning, exposing yourself to the sun for more than 15 minutes will not achieve better results, but will damage your skin.

More is not necessarily better, and your biggest challenge with something you love is to resist the temptation to do more. Like many things in life, not more is better and less is worse; moderation is best. When it comes to cardiovascular training, proper dosage is the best recipe for maintaining a long and healthy life.

October 13, 2022 marks the 73rd World Health Day, but many people still live with misconceptions about health, leading to deteriorating health.

A healthy body is not something that can be achieved overnight, but requires daily persistence. It takes daily self-discipline not to smoke, not to stay up late, to eat healthy, to keep a happy mood, and to build a virtuous cycle of body energy by starting with the little things that you do every day.