New research estimates indicate the effects on the heart, bone and on the line. Calculate the distance that separates us from the real benefits.
Running for less than 15 miles a week, is wasted effort: physical activity is too bland to activate mechanisms of protection against atherosclerosis and other heart diseases. However, if the distance doubles - to be clear: if there is a commitment to run for one hour, three times a week - in the blood start a small revolution: the "bad" cholesterol decreases in favor of the good, the blood pressure goes down (after a few weeks of practical courses on a regular basis, the pressure is reduced about 10 millimeters of mercury), also decreases blood glucose and, most importantly, the accumulation of fat in the arteries stops. In practice, atherosclerosis and risk of heart attack is reduced. And if the effort increases and the distance becomes about 75 miles a week - that is, about an hour run every day - the risk of heart disease and circulatory has actually halved. These conclusions have come to recent studies, conducted by the Center for Healh Promotion and Education Atlanta. And these data, suitably cross with those of previous studies, would lead, according to some researchers, for further calculations rather unique: every minute of my life spent running it would add three more to the time left to live. Equally interesting are the results of overseas studies that indicate how the race could effectively prevent and fight osteoporosis, degenerative disease that primarily affects women after menopause, making their bones weaker and therefore more prone fractures. Well, the bone strength of women who is always being compared to that of sedentary women, greater than forty percent. A real value considerable. In fact, most women with mild to moderate osteoporosis, it would be healthier if life had always practiced in the race. Then, with the arrival of summer, would do well at all - after consulting with your doctor to rule out contraindications special - wear comfortable shoes and clothing, to move a few steps more.
But the race is also used to lose weight? Yes, provided you know the pounds lost running can be of three types: real, fake and, unfortunately, even dangerous. Reality, the most difficult to eliminate, are the only ones which are the excess fat. In every mile will burn about 70 calories. Considering that each gram of fat equals 9 calories, the actual loss of weight for every mile is only 7.7 grams. Not much, really. Why, then, after an hour of running, especially if the temperature is high, the pounds can be lost even two or three? This is false pounds, derived from the water lost through sweat and burning a few hundred grams of carbohydrates in the muscles as glycogen. In all, about 8 ounces, which are recovered immediately with plenty drunk and often with an irresistible (and inappropriate) appetite. Fortunately, if the race is conducted on a regular basis - say for an hour three times a week - after just one month, the body weight decreases, maintaining the trend. The desired objective is, in fact, achieved thanks to the intervention of the brain that regulates the centers of satiety and by increasing the metabolic reactions whose purpose, at least in appearance, to burn fat. We come finally to pounds dangerous: those who have already lost by excessively lean and is forced then, to be able to run, you burn muscle proteins. A risk which should pay particular attention to the athletes.
effects on the body on the brain, heart, blood vessels, digestive system and bones
BRAIN - The race in the brain promotes the production of endorphins, substances that, with similar feelings those induced by morphine, cause an increase in pain threshold, reduce the negative effects of nervous tension and, consequently, improve the mood
HEART - The ride improves the efficiency of circulation and heart. During exercise, in fact, enter the bloodstream of substances which have a dilation of blood vessels, such as adrenaline and noradrenaline. Consequently reduces the resistance encountered in the blood vessels, resulting in a fall in blood pressure
DIGESTIVE - Running will regularize the functions of the digestive system, because with regular exercise the brain's center Hunger tends to balance, with the consequent demand for better quality of food at the expense of its greater quantity
BONES-Running regularly has proved a useful exercise to counteract the reduction of bone mineral with the resulting weakness, a phenomenon that begins to occur, especially in women, between 35 and 40 years and reaches the peak during menopause
BLOOD VESSELS - To meet the increased oxygen demand required by the muscles, blood vessels, especially peripheral widen and develop, giving rise to new networks. By improving the circulation race is also the enemy of cellulite
Source: Articles of the Courier Evening of April 2006
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