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The Power of Aerobic Exercises

7 mins read

Walking, jogging and running. The 3 exercises that require the human body to be physically exerted(aerobically). Walking is a great form of exercise for any age group. Most often or not, it is the elderly that supplement walking over other forms, as it is a great form of exercise that is not thoroughly exertive on the body.

Jogging usually occurs at a much slower pace. Its pace is usually not more than 7 minutes/km and because of the much slower pace, your heart rate while jogging is of course much less than running.

For the strength athletes or those who love to exercise as a lifestyle (good for you!), walking and jogging are excellent ways to keep your cardiovascular and respiratory system healthy and increase your total daily energy expenditure(TDEE) in check.

Right here, we will give you the drop on the power of running.

Reduced Heart Rate/ Improved Cardiovascular System

People that exercise are more likely to have a lower heart rate between 50 to 60 BPM and it could even go lower than 50 – whilst at rest. While you exercise, your heart is exerted at a higher level.

According to research done by Wisløff et al. , quote” Subjects were enrolled in aerobic interval training (AIT), moderate continuous training (MCT) or a control group. The AIT group showed a 46% increase in peak VO2, which correlated with a 60% increase in the maximal rate of Ca2+ reuptake in the sarcoplasmic reticulum in the skeletal muscles.

Additionally, cardiac remodelling was evident in humans, much like the rat subjects in the previous study, as LV diameters declined and LV volumes increased in both the diastolic and systolic phases.”[1]

This goes to show that aerobic exercise in general (which includes running, jogging and walking) improves overall cardiovascular health. [2]

If you exercise consistently, you would realize that your body becomes more acclimatized to aerobic physical exertion. Your heart rate while running at a certain pace will drop, as you are acclimatized to that pace.

Increased Bone and Joint Strength

A common misconception is that running is damaging to the body as more stress tends to concentrate on the knees and other parts of the body as the foot strikes the ground. Thus people will lean towards exercises such as cycling or rowing. On the contrary, high-impact endurance activities increase bone density(bone formation markers) [3].

A study conducted by the University of Missouri said that the bones of the body that are exposed to the stresses during exercise will become stronger. The study also showed that runners tend to have greater bone density than those that cycle. [4]

People who play sports that are dynamic and have high-impact frequency like football(soccer) and basketball also tend to develop bone density. Of course, this comes with caution to never overexert yourself and have adequate recovery.

Makes You Feel Good

When you exercise, your body would release endorphins in the brain which is a hormone that is produced by the central nervous system and pituitary gland. It makes you feel more energetic and happier – which is sometimes called a happy drug.

This is why people usually like to start the day with exercise. Runners will usually have a goal like trying to hit a faster timing or clocking a certain distance and when their goal is achieved, this would usually give a runner a sense of achievement and happiness.

Though it may seem very minuscule and something a 7-year old kid would say, but for a runner who is training hard, it means a lot to them. Some use running as a way to lose weight. When those that set out on this goal and eventually get into the “shape” that they want to be, they become more body positive and it boosts their self-esteem.*
(Aktiv Intel believes does not categorize any weight class as the ideal shape)

Get In Shape

A great way to get in shape is to just start running. Besides running, there are other fat-burning exercises like cycling and swimming, however, running has been shown to burn more calories over a longer period. [5]

For beginners, 3x 30 minutes runs would be a great start. Keeping your cardio exercises to nothing more than 150 minutes a week is sufficient.

If you want to change things up, performing High-Intensity Interval Trainings (HIIT) would be challenging but it’s a high-calorie burning exercise.

Long-distance runs like 10km and above would also mean more calories burned and is great for training one’s endurance. Do watch on your recovery and joint health.

Most importantly, your diet should come first. Be it resistance training or aerobic exercises, your diet should come first, followed by exercise then recovery.

Conclusion

Running is painful for anyone at the start, and it could take you weeks before you get used to the vigour of exercise. Constant exercise is essential in building up the pace and resistance to the pains of running. Start your run now and within a week, you would feel the difference.

References

  1. (Harsh Patel, 2017)
  2. (J A Halbert, 1999)
  3. (Lee, 2019)
  4. (University of Missouri, 2009)
  5. (Shilling, 2016)

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