There is no doubt that sedentary lifestyle is a major risk factor for cardiovascular disease (CVD) and early death. But according to a new study, it is easy to conclude that those who run too fast and too much will have the same consequences. The reason is worthy of further discussion.
Background Information
Regular exercise can prevent CVD and improve other CVD related risk factors, including hypertension, blood lipid levels, insulin resistance and obesity. Exercise is also important for patients with CVD, including those suffering from hypertension, stable angina, heart attack, peripheral vascular disease, heart failure or recovering from cardiovascular disease.
Although the benefits of exercise are innumerable, there have been people who died from running too much or too far in history. The most famous case is that in 490 BC, a courier named Philip Piedes ran from a marathon to Athens, Greece, about 25 miles away, in order to bring the news of the victory of Asians over Persians. But when he arrived at the Athens market, he shouted “Nike!” (“Victory”), then fell down and died.
The Copenhagen City Heart Study is one of the most famous studies on the effects of exercise and jogging on heart health. The study was conducted in a random sample of 1878 joggers, with a follow-up period of 35 years. Compared with 16827 non joggers, the increase in the survival time of joggers was 6.2 years in men and 5.6 years in women. The analysis also showed that the frequency of jogging 2.5 hours per week at a slow or average pace, ≤ 3 times per week, was directly related to the lowest mortality rate. Those who jogged more than 4 hours a week, walked at a fast pace, and jogged more than 3 times a week had less benefit from longevity than those who jogged less. This finding is not surprising. Some other studies have also found that excessive exercise is harmful to the heart.
New Information
To better assess the suitable quantity of running to extend life, the scientists examined various establish of information from the Copenhagen Metropolitan Heart Examine, which utilized information from 1098 healthy and balanced joggers and 3950 healthy and balanced non-joggers tracked since 2001. The research study is to examine the connection between running and long-lasting all-cause death by concentrating on the effect of running rate, amount, and regularity.
Jokers are split into moderate, modest, and serious joggers. Moderate joggers are sluggish or typical rate, regarding 5 miles each hr, jogging<2.5 hrs each week, ≤ 3 times each week. Modest joggers are sluggish or typical rate. The regular running time is ≥ 2.5 hrs, the regularity is ≤ 3 times/week or quick, the regular running time is ≤ 4 hrs, the regularity is ≤ 3 times/week, or the regularity of sluggish or typical rate is>3 times/week or quick, the regular running time is<2.5 hrs, and the regular regularity is>3 times. Hefty joggers run much faster compared to 7 miles each hr, 4 hrs each week, or greater than 2.5 hrs each week, and the regularity is greater than 3 times each week.
Running for 1 to 2.4 hrs each week was connected with the most affordable death (71% reduced danger) compared to inactive non-joggers. The very best regularity of running is 2 to 3 times a week (danger decrease of 68%) or much less compared to 1 time a week (danger decrease of 71%). The very best rate is a sluggish rate (danger decrease of 49%) or a typical rate (danger decrease of 62%).
The examination discovered that moderate joggers (78%) had one of the most decreased dangers of fatality, complied with modest joggers (34%). Nevertheless, there was no considerable distinction in the fatality danger price between hefty joggers and inactive non-joggers.
Evaluation
Although some people are very energetic and believe in the value of sports, this kind of research based on appearances seems to be the opposite. However, in these studies, there are more content worthy of further exploration. What is the real value of sports that we know? In fact, regular exercise does have obvious benefits, but excessive exercise is indeed harmful, as the study suggests.
First, higher exercise intensity and volume are associated with many health benefits, including improved cardiovascular and respiratory function, reduced body fat percentage, especially abdominal obesity (abdominal fat), improved blood glucose control, and improved cholesterol levels. Exercise intensity can also improve mood, sleep and self-esteem in a volume dependent manner. Therefore, this study cannot fully represent the final result of the impact of exercise on longevity.
Other studies have also proposed this U-shaped curve, which shows that too little or too much exercise has the same risk of early death. In terms of running, some people believe that when people run more than 35 miles a week or walk more than 46 miles a week, their health benefits begin to diminish.
Before evaluating this study, I must admit that I am not a runner. But I spent quite a lot of time on elliptical and stair climbing machines, and kept my heart rate at about 70-80% for 45 minutes to 1 hour, at least three times a week. I occasionally run 1 or 2 miles on the treadmill at an average speed (6-7 mph). But because of the research mentioned above, I need to doubt whether I am over exercising? Of course, I’m not worried about all this for many reasons. In fact, I believe that my exercise frequency, duration and intensity are appropriate, and it is very beneficial to my heart and body.
Let me explain. The harmful effects of excessive exercise are believed to be due to the fact that exercise promotes inflammation and oxidative damage. Indeed, this is related to atherosclerosis (atherosclerosis). However, a small amount of exercise can stimulate the body to produce anti-inflammatory and antioxidant substances. This is a very useful thing, but excessive exercise may lead to heart and blood vessel damage, accelerate heart disease and arteriosclerosis. Based on everything I have done, including my lifestyle, diet and dietary supplements used to prevent atherosclerosis, I am not worried that I will reach the level of overexertion. In essence, my body is full of protective factors, such as adequate sleep; Relax yourself through meditation and prayer; Eat foods that are good for the heart, such as rich fruits and vegetables, nuts and seeds, cocoa polyphenols and beneficial oils such as olive oil; In addition, I also took enough protective dietary supplements, such as fish oil, curcumin, and various flavonoids rich extracts.
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Thanks for reading!
