In the past few years, running has received bad reviews. The researchers vied with each other about excessive wear of the joints and harm to the load on the heart. Many fans of running were forced to abandon traditional jogging in favor of more gentle walking tours. However, much of what seeps into prints devoted to a healthy lifestyle, misleads readers.
Warnings had the effect of a bomb that exploded
According to statistics, the number of runners on the highway is steadily declining. For example, if in the United States of America in 2013, regular jogging involved over 19 million people, then last year from the fans of this type of physical activity there are less than 17 million. It seems that anti-advertising has had an effect. Many people actually believed that jogging can take their lives ahead of time.
The reciprocal move
In scientific judgments, it is impossible to draw unambiguous conclusions, unless they are confirmed by other similar studies. A small sample or subjectivity of the obtained data prevents the construction of a complete picture. That is why the survey works come to the fore, allowing to draw a conclusion on the basis of several experiments. One such study was conducted by staff of the University of Iowa, in conjunction with a cardiologist from New Orleans, Carl Lavie.
How to prevent cardiovascular disease?
The conclusions were very convincing. As it turned out, patients suffering from cardiovascular diseases, with the help of running, prolong their life. Annually about 17.5 million people are blown away from the heart and blood vessels. This indicator is the third part of all registered deaths. The heart is also a muscle, he needs regular training. We can not force the heart to effectively pump blood through the vessels, unless we raise the pulse to the required limits. For endurance training, these values range from 133 to 157 beats per minute, for fat burning, a load of 114-137 beats per minute is sufficient.
These conclusions do not contradict the previous results
Many of the evidence that have been considered by a group of scientists Karla Lavi accentuate the adherents of a healthy lifestyle at moderate physical exertion, which is considered optimal for training the heart. In other words, to be healthy, you have to walk daily enough. This is evidenced by a number of large-scale epidemiological studies.
Additional years of life
However, scientists have found some additional conclusions. It turns out that running has some advantages before walking. If you believe the calculations done according to the findings of several studies, intense physical load can add three years of life. Curiously, you can get these benefits even if you started to lead an active lifestyle late, already in adulthood.
There are other advantages
An additional three years is a tempting prospect, given that running is a pleasant experience. When a person at a run sates his body with oxygen, the brain is enriched with endorphins, hormones of happiness. And the stronger your load, the higher euphoria after jogging. The authors of the new study continued their calculations. If you are a dedicated race fan and spend on the highway an average of 2.5 hours per week, then after 50 years of active activity, you will spend your life only 74 percent. To be more precise, every hour of running gives you seven extra hours of life. You will be able to derive the ultimate benefit if you will systematically increase your mileage. If you overcome at least 100 kilometers each week, you do it because running gives you pleasure.
Depending on the factors
Let us briefly dwell on how the calculations were carried out. Scientists have studied the history of the disease and the way of life of 55 000 people, which can be attributed to the risk of premature death. They found out what would happen if all people simultaneously revised their views on life based on certain parameters. For example, if all smokers quit cigarettes at the same time, this could potentially prevent an early death rate of 11 percent. If all people with overweight were able to reduce the body mass index to 25 or less, this would prevent 8 percent of premature deaths. But the reduction of high blood pressure is vital for all hypertensives. If you keep the indicators on the scale of the tonometer in the normal way, you could prevent 15 percent of premature deaths from heart and vascular diseases.
For 16 percent it does not work
To be precise, cardiovascular diseases kill 31 percent of the world's inhabitants. This means that 16 percent of hypertensive patients will continue to be at risk, even if they lower their blood pressure to normal. But what happens if the indicators on the blood pressure monitor are not low enough? What if the heart needs regular training? The researchers then carried out a curious comparative analysis comparing the effectiveness of various forms of physical activity, breaking them into four groups.
What form of physical activity is better for heart health?
The first group included people who do not run and lead an inactive way of life. Their load on the body is measured by walking or household chores, which are spent less than 500 minutes per week (equivalent to 75 minutes of vigorous exercise). The second group included inactive runners. These people are busy at work and have other forms of physical activity, such as exercising in the gym (500 minutes a week). In the third group were physically active non-working people (also 500 minutes walking or physical education). The fourth group was formed by active runners, spending only on running 500 minutes weekly. In addition, they expose their body and other physical exertion.
Active runners came forward in comparison with the representatives of other groups, however, this is not surprising. Their chances of dying from any cause during the study fell by 43 percent. No one will be surprised that people leading a sedentary lifestyle voluntarily doomed themselves to premature death. However, the most interesting comparisons were made between two groups of active people (runners and non-runners). While walkers or fitness enthusiasts had a 12 percent gain, active runners got 30 percent at their disposal. In this particular comparison, running proved to be a more powerful indicator of health than other forms of exercise (even when the recommended minimum is exceeded).