The Life Saver Workout
Most fitness professionals recommend a minimum training volume that burns at least 1000 calories per week. Studies have shown that this amount of training will result in a 20% to 50% reduction of premature death. Use this simple training schedule to burn the minimum suggested 1000 weekly calories. Perform each workout at an easy to moderate pace. In order to obtain the desired result you must burn at least 1000 calories per week on a consistent basis for the rest of your life.
Monday – 1 mile
Tuesday – 2 miles
Wednesday – Off
Thursday – 2 miles
Friday – Off
Saturday – 2 miles
Sunday – 3 miles
Showing posts with label extending lifespan through running. Show all posts
Showing posts with label extending lifespan through running. Show all posts
Saturday, June 16, 2012
Friday, June 15, 2012
National Runner's Health Study: Part VIII
Run On
There is not a doubt in the world that habitual, consistent runners live longer, healthier and happier lives. Running helps prevent, manage and reduce cardiovascular disease, diabetes, arthritis, osteoporosis, cancer and other diseases. It keeps your weight at a healthy level, lowers your blood pressure, reduces bad cholesterol, increases good cholesterol, builds your strength and improves your cardiac function. Running also reduces your stress level, anxiety and depression.
Runners that already have heart disease are slightly more at risk of sudden death during exercise than when they are at rest, but without exercise their risk of sudden death is greater at all times. If you currently have, or have a family history of, cardiovascular disease, high blood pressure, high cholesterol, if you are a smoker or if you are over 50 you should be screened by your doctor before you begin or continue running.
Running is good for you and data shows that it will add years to your life. So run on. Runners do live longer.
There is not a doubt in the world that habitual, consistent runners live longer, healthier and happier lives. Running helps prevent, manage and reduce cardiovascular disease, diabetes, arthritis, osteoporosis, cancer and other diseases. It keeps your weight at a healthy level, lowers your blood pressure, reduces bad cholesterol, increases good cholesterol, builds your strength and improves your cardiac function. Running also reduces your stress level, anxiety and depression.
Runners that already have heart disease are slightly more at risk of sudden death during exercise than when they are at rest, but without exercise their risk of sudden death is greater at all times. If you currently have, or have a family history of, cardiovascular disease, high blood pressure, high cholesterol, if you are a smoker or if you are over 50 you should be screened by your doctor before you begin or continue running.
Running is good for you and data shows that it will add years to your life. So run on. Runners do live longer.
Wednesday, June 13, 2012
National Runner's Health Study: Part V
Running Is a Bone Builder
Many critics of running will tell you that you should avoid it because it is a high impact activity. They will suggest that you should perform low-impact activities such as stationary bicycling or elliptical machines to minimize stress on your bones and joints. They are partly right but mostly wrong. They are correct that running is a high-impact activity. You are placing stress on your bones with each stride you take. They are wrong in suggesting that you should avoid all high impact exercise. Impact exercise is necessary in order to reduce the occurrence of osteoporosis. This was proven by a recent investigation that showed athletes who participate in high impact sports have higher bone density when compared to athletes who engage in low impact sports.
Your bones are similar to your muscles in the fact that a lack of stress will result in weakness. If you do not exercise your muscles they will atrophy or get smaller and weaker. The same principle applies to your bones. If your bones are not consistently stressed, they will become weak and brittle. If you consistently stress them through high impact activities such as running or strength training, they will respond by growing stronger. Warburton and associates found that running 15 to 20 miles per week is associated with maintaining or building bone density. Another study conducted in the year 2000 showed that intense physical activity led to a reduced incidence of hip fractures in the men studied.
Exercise also helps decrease the severity of existing osteoporosis. In a 6 month study, 98 older women with osteoporosis participated in high impact exercise training. The exercise improved their bone densities by .5% to 1.4%.
Many critics of running will tell you that you should avoid it because it is a high impact activity. They will suggest that you should perform low-impact activities such as stationary bicycling or elliptical machines to minimize stress on your bones and joints. They are partly right but mostly wrong. They are correct that running is a high-impact activity. You are placing stress on your bones with each stride you take. They are wrong in suggesting that you should avoid all high impact exercise. Impact exercise is necessary in order to reduce the occurrence of osteoporosis. This was proven by a recent investigation that showed athletes who participate in high impact sports have higher bone density when compared to athletes who engage in low impact sports.
Your bones are similar to your muscles in the fact that a lack of stress will result in weakness. If you do not exercise your muscles they will atrophy or get smaller and weaker. The same principle applies to your bones. If your bones are not consistently stressed, they will become weak and brittle. If you consistently stress them through high impact activities such as running or strength training, they will respond by growing stronger. Warburton and associates found that running 15 to 20 miles per week is associated with maintaining or building bone density. Another study conducted in the year 2000 showed that intense physical activity led to a reduced incidence of hip fractures in the men studied.
Exercise also helps decrease the severity of existing osteoporosis. In a 6 month study, 98 older women with osteoporosis participated in high impact exercise training. The exercise improved their bone densities by .5% to 1.4%.
National Runner's Health Study: Part IV
Running – The Cancer Killer
There have been several studies that show that physical activity can help prevent many types of cancers, particularly colon and breast cancer. Walburton and fellow researchers reviewed over 100 studies and found that higher, more intense levels of physical activity such as running were more effective in protecting against cancer than lower level activities. They revealed that physically active men and women were 30% to 40% less likely to develop colon cancer and physically active women were at 20% to 30% less risk of developing breast cancer than their less active counterparts.
Current cancer patients can also benefit from running. One study investigated by Walburton and associates indicated that the most physically active breast cancer patients reduced their risk of cancer related death and recurrence of breast cancer by 26% to 40%.
There have been several studies that show that physical activity can help prevent many types of cancers, particularly colon and breast cancer. Walburton and fellow researchers reviewed over 100 studies and found that higher, more intense levels of physical activity such as running were more effective in protecting against cancer than lower level activities. They revealed that physically active men and women were 30% to 40% less likely to develop colon cancer and physically active women were at 20% to 30% less risk of developing breast cancer than their less active counterparts.
Current cancer patients can also benefit from running. One study investigated by Walburton and associates indicated that the most physically active breast cancer patients reduced their risk of cancer related death and recurrence of breast cancer by 26% to 40%.
Tuesday, June 12, 2012
National Runner's Health Study: Part III
Running is a Diabetes Buster
Insulin is a hormone that your body uses to covert sugar and other foods into energy. Diabetes is a disease in which your body does not properly produce or use insulin, which can result in a dangerously high level of glucose in your blood. The most common types of diabetes are type 1 and type 2. Type 1 diabetes is a condition in which your body fails to produce insulin. Without insulin, glucose cannot enter your cells to provide energy. Type 2 diabetes is a disease in which your body produces insulin, but you develop an insulin resistance. Your body does not properly use the insulin that is available. Most individuals diagnosed with diabetes today have type 2.
Running will help prevent the development of diabetes and also help manage existing cases. Warburton and associates found that an increase in exercise of just 500 calories per week (about 5 miles of running) will decrease the occurrence of type 2 diabetes. The study also determined physically inactive men with type 2 diabetes were 1.7 times more likely to die prematurely than physically active men with type 2 diabetes.
Insulin is a hormone that your body uses to covert sugar and other foods into energy. Diabetes is a disease in which your body does not properly produce or use insulin, which can result in a dangerously high level of glucose in your blood. The most common types of diabetes are type 1 and type 2. Type 1 diabetes is a condition in which your body fails to produce insulin. Without insulin, glucose cannot enter your cells to provide energy. Type 2 diabetes is a disease in which your body produces insulin, but you develop an insulin resistance. Your body does not properly use the insulin that is available. Most individuals diagnosed with diabetes today have type 2.
Running will help prevent the development of diabetes and also help manage existing cases. Warburton and associates found that an increase in exercise of just 500 calories per week (about 5 miles of running) will decrease the occurrence of type 2 diabetes. The study also determined physically inactive men with type 2 diabetes were 1.7 times more likely to die prematurely than physically active men with type 2 diabetes.
Monday, June 11, 2012
National Runner's Health Study: Part II
Two Miles a Day Keeps the Grim Reaper Away
There is no question that running and other forms of physical exercise improve your health. What are the health benefits of running and how does it extend your life? Funny you should ask! Researchers at the University of British Columbia investigated that very topic in March of this year. In that study Warburton and associates found that recent research shows that sedentary individuals can reduce their risk of premature death between 20% and 50% by simply becoming more active. Even moderate amounts of running will decrease your levels of LDL (bad cholesterol), increase your HDL (good cholesterol), lower your blood pressure and improve your cardiac function. The researchers also found that if you increase the amount of calories you burn through physical exercise by 1000 calories or about 10 miles of running per week, you can reduce your risk of premature death by another 20%.
That’s great news for people who are healthy and do not currently have cardiovascular disease. What about those whom are already at risk? Good news! The benefits of running also apply to individuals that already have cardiovascular disease. The researchers determined that burning around 1600 calories or 16 miles of running per week may stop the advancement of cardiovascular disease and 2200 calories or 22 miles of running per week could actually reverse the disease.
Sunday, June 10, 2012
National Runner's Health Study: Part I
Imagine pulling up to the drive up window of your local drug store. You hand the pharmacist your prescription. In just a few minutes a fork lift shows up and plops a treadmill on top of your car! That’s right – your doctor prescribed a treadmill to improve your health and cure your illness!
OK – Maybe I am exaggerating just a bit. You probably won’t be picking up a treadmill at your neighborhood pharmacy, but more and more doctors are prescribing running and other forms of exercise to their patients. These doctors are learning what coaches, personal trainers and runners have known for years. Running is good for your physical and mental health.
If you are currently a runner you probably already knew that. One of the reasons you run is for the health benefits. If you are a new runner or are thinking about starting, you assume that running will improve your health and extend your life. Your assumption is correct. If you run consistently over your lifetime, a longer lifespan is the very probable outcome. A study completed last year in Rotterdam confirmed that. The researchers in Rotterdam concluded that people who run about 30 minutes per day - five days per week extended their lives by 3.5 to 3.7 years.
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