In fact, a large proportion of people who participate in marathon racing are forced to run due to poor physical indicators, and eventually become addicted to running. They get on the horse racing bandwagon and have since become the most staunch supporters of horse racing. These three types of running can control blood pressure and lowering blood lipids
However, the indicators that can be improved will vary depending on the intensity and amount of running exercise.
From the appearance, the body shapes of 100-meter runners and marathon runners are completely different.
The corresponding physical indicator characteristics are also completely different.
Taking the most common cardiopulmonary function as an example, the hearts of 100-meter runners and marathon runners are both very strong, but their internal structures are different. The heart of a 100-meter runner has a very developed myocardium and pumps blood forcefully each time; the heart of a marathon runner has a larger chamber and pumps a larger amount of blood each time.
These differences in heart characteristics will lead to completely different indicators of improvement with different exercises:
100-meter runners: higher HDL cholesterol ;
Marathon runners: lower LDL cholesterol .
Both are beneficial to vascular health, but obviously their emphasis is different.
Application: If your HDL cholesterol is low, running a marathon will lead to even lower HDL cholesterol. Once HDL cholesterol is below 1, it is an independent risk factor.
The same is true for hypertension, the causes of essential hypertension are very complex. Different types of exercise have different benefits, some exercises can strengthen the heart, and some exercises can unclog blood vessels.
If the physical indicators you are facing are different from the benefits of the exercise you choose, then it is troublesome and the exercise is in vain. On the contrary, it may be possible to completely solve the problem by exercising for 3 months.
Here are some typical running courses for you
1. Marathon
This is the most popular type of running at present. Marathon running is a typical aerobic exercise with moderate or medium-low intensity.
Question: Many friends expressed their incomprehension and believed that marathon running is a high-intensity sport.
Q&A: This is the most common question when determining exercise intensity. It confuses the definitions of exercise intensity and exercise volume. Marathon running has a lot of exercise volume, but the exercise intensity is not high. It can also be understood as the acceleration ability and endurance of a car. Some cars are very fuel-efficient (power-efficient), but their acceleration ability is not strong. The amount of exercise corresponds to the endurance, and the intensity of exercise corresponds to the acceleration ability.
Benefits of marathon running: weight loss and blood circulation.
Disadvantages of marathon: excessive weight loss will affect immunity, the amount of exercise is too much and takes up a lot of time, and the exercise cannot be stopped. Once stopped, the weight will rebound sharply.
Marathon can directly improve cardiovascular health, which can offset the highest incidence of cardiovascular diseases in China. Therefore, there is a magical thing about marathon: it is a sport where a very small number of middle-aged people have a higher level of exercise than young people. I guess a large proportion of these middle-aged uncles have encountered the problem of worsening indicators and have to choose exercise.
The uncle runs marathon to save his life, while the young man runs to achieve his PB. It is obvious that their motivations are different.
2. 400m run
The 400-meter run is a typical anaerobic exercise. Here we are referring to the intensity of the competition.
Anaerobic exercise refers to exercise that mainly relies on ATP and glycolysis for energy. The energy supply speed is extremely fast and the exercise intensity is extremely high.
The benefits of 400-meter running: Increase leg muscles to achieve body shaping effect, increase body testosterone, enhance the heart’s ability to pump blood and improve cardiopulmonary function.
Disadvantages of 400-meter running: Due to the high intensity of the exercise, the ankle and knee joints are very easy to be injured, and the related muscles are also easy to be strained. In addition, the ability to open blood vessels is weaker than aerobic exercise.
From this we can see that typical aerobic exercise and anaerobic exercise have obvious advantages and disadvantages. Can we summarize them?
3. 12-minute test run
This is a classic test item of ACSM. The energy supply of exercise is just between anaerobic energy supply and aerobic energy supply, and the exercise intensity is moderate or medium-high intensity. It requires running the longest distance with all your strength within 12 minutes.
Advantages: It can combine the benefits of anaerobic and aerobic exercise.
Disadvantages: The body shape cannot compare to the anaerobic body, and the blood vessels cannot compare to the anaerobic blood vessels, neither is good.
But we should not underestimate this 12-minute run. When the Chinese national football team was still a top-notch team in Asia, it was the 12-minute run that helped a lot.
The three running methods have their own advantages and disadvantages. There is no ceiling for any of them. Everyone can exercise according to their needs.
