Running has been considered an ideal form of exercise for many years. Running improves fitness and heart function, increases metabolism, and reduces weight. There are so many benefits, and besides preparing a pair of training shoes, there is no cost and you can practice anywhere. Running, a form of exercise that became popular in the 1970s, has become a panacea for many health problems.
Is running really as good as people say? There is a personal fitness trainer in London, Craig Brooks, who has many clients, ranging from celebrities to housewives. In his opinion, there are many problems related to running.
First, the heart. Brooks believes that running makes the heart smaller. "Small muscles consume less energy and are more efficient. The heart is a muscle. If you force it to work for a long time, it will shrink so that it can consume less energy and improve efficiency. If you want to enlarge the heart, you should Do strength training, not endurance training.”
Second, pain. Running can cause injuries due to repetitive motion, as evidenced by many people. As a result of running, many people’s knees and ankle joints cannot function as they should. "When running, the joints have to conduct a force equivalent to two and a half times the body weight. If this force repeatedly tortures the joints, over time the weakest joint in the body will be unable to function normally. Usually, the ankle or knee joints bear the brunt. This is because the core stability of the hip is poor. If you wear a knee brace or ankle brace, the old injury will be taken care of, but the new scapegoat will be other weak joints, and the problem will become worse. "< /p>
Third, metabolic function. Contrary to the popular belief that any exercise speeds up your metabolism, running not only doesn't speed up your metabolism, it actually does the opposite, Brooks says. Long-distance running depletes energy stores, and without energy you have to break down new muscle tissue for the body to use. "If you want the problem of wasting muscle to get worse, if you want to reduce your metabolic rate, then keep running."
Fourth, lose weight. Brooks also said that not only will running not make you slim, but it will make you gain fat. "Fat is one of the body's best sources of energy," Brooks says. "The more you run, the more your body prepares for the next run, so you store more fat." Another reason why running won't make you slimmer The reason is that the body is a magical machine and must adapt to any situation. "The more time you run, the better and more efficient you will be. That is,Your ability to consume energy becomes smaller and smaller, and you consume fewer and fewer calories. ”
Fifth, cellulite. Most people believe that without proper exercise, lymphatic and blood circulation will be poor, and lymphatic drainage will also be poor, resulting in cellulite appearing on the buttocks and thighs. However, according to Marco Mastroloco, the head coach and training center manager of a taekwondo training gym in West London, England, improper exercise, such as running, will increase the chance of cellulite appearing on the buttocks and legs. Cellulite is a sign of a breakdown in the circulatory system and drainage of subcutaneous tissue, Mastroloco says. If you exercise for too long and run frequently, you can produce free radicals that damage cells. Carol Caplin of Smart Living Health Club takes a similar view. She said: "Most people think that cellulite is something that can be gotten rid of. In fact, that is not the case. Exercise is a "good" stress on the human body. However, intense and effective exercise, such as running, will Complicating cellulite, lymphatic drainage has become a necessary consequence of increasing stress.
Sixth, heart disease. Of course, in addition to the above-mentioned problems, there are also heart discomfort and heart disease. The indisputable fact is that running is quite boring and time-consuming, and it has many disadvantages.
So we raised the question, what should we do. For Brooks, the answer is simple: intense training. Brooks said: "High-intensity training, such as cardiopulmonary strength training. Such training will burn more calories, make the heart and joints stronger, and increase the metabolic rate. The whole process only takes about ten minutes.
Brooks believes that high-intensity training brings more "metabolic disorders" to the body than running. In other words, although the calories burned are not as high as a long-distance run in the park, the calories burned in the next 24 hours are more than the latter. Not only that, high-intensity training also increases aerobic training capacity by continuously challenging the heart.
Brooks said: "There are many ways to train with high intensity. However, before exercising, warm up for five minutes, then run for 30 seconds, then jog or walk for 90 seconds. The intensity exercise can be repeated three to eight times, and then rowing Do the same exercises on a machine or treadmill.
❋ Tags: