Key Benefits of Running - (resilience)
Both running and jogging are forms of aerobic exercise which are a type of cardiovascular conditioning. It can include activities like swimming, running, or cycling. You probably know it as "cardio", but in reality our body has aerobic and anaerobic (without oxygen) energy systems, and we use both during exercise. By definition, aerobic exercise means "with oxygen." , and that means that the energy required to keep us running is mostly provided by our lungs.
It is now generally accepted that regular physical activity can increase the concentration of endorphins and certain neurotransmitters in the brain, such as serotonin and dopamine. Serotonin can positively impact mood and dopamine can reduce symptoms of depression. Regular physical activity can lower cortisol production, often associated with chronic stress. Over time, high levels of cortisol can impact our ability to learn, form new memories and regulate the stress response itself. Undertaking regular aerobic exercise oxygenates the brain, enhancing the production of proteins which help to develop new connections and repair brain cells. Physical activity not only supports a general level of physical fitness, it helps regulate mood and supports 'mental' fitness, too
When we keep on running for a relatively long distance ,say 3-5Km, our body need to become resilient and our liver play a key role to turn stores of glycogen (aka carbs), fat, and even protein into usable ATP.
ATP is the source of energy that is used to power the movement of contraction in working muscles is adenosine triphosphate (ATP) – the body's biochemical way to store and transport energy. However, ATP is not stored to a great extent in cells, So once muscle contraction starts, the body need to create more ATP quickly. This is done through oxygen and sugar (glucose), or by converting fats and glycogen into ATP.
So, resilience stimulate the liver, which in turn helps detoxify the body through the kidneys and the lungs.
On a basic level, your body runs on adenosine triphosphate (ATP). Every move you make requires tapping this organic chemical for its ready-to-use energy. For quick bursts of activity like that dash upstairs, you need ATP pronto, so your body has to use whatever stores it has available since there's no time for creating more with the help of oxygen.
With no warm-up, the body doesn't have time to prepare ATP and therefore relies on functioning anaerobically regardless of how fit you are-hence you get winded. And what about that drained feeling in our legs? It's caused by the rapid spike in lactic acid production. That happens when the oxygen provided by our lungs is not enough and the body tries to get energy through the anaerobic system.
Lactic acid, or lactate, is a chemical byproduct of anaerobic respiration — the process by which cells produce energy without oxygen around. Bacteria produce it in yogurt and our guts. Lactic acid is also in our blood, where it's deposited by muscle and red blood cells. [3]
When oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown, and thus energy production to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate may accumulate to high levels and create muscle cramps.
A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites. The same metabolic pathways that permit the breakdown of glucose to energy perform poorly in this acidic environment. On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body's recovery from the strenuous event.
To summarize, regular running or jogging offers many health benefits:
As mentioned before, the difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.
There is no strict standard for when runners become joggers, although some sources say that if you jogging begins at a 10-minute per mile pace or 6 mph.
Scientific evidence shows that physical exercise benefits cognition (thinking) with regard to planning, decision-making, attention, inhibition and memory. [1]
Exercise in midlife has been shown to decrease the rate of developing dementia and Alzheimer's disease. [2]
[1] C. Cotman and N. Berchtold, "Exercise: a behavioral intervention to enhance brain health and
plasticity," Trends in neurosciences, vol. 25, no. 6, pp. 295–301, 2002
[2] R. Andel, T. Hughes, and M. Crowe, "Strategies to reduce the risk of cognitive decline and
dementia," vol. 1, no. 1, pp. 107–116, 2005.
[3] https://www.shape.com/fitness/tips/how-train-aerobic-anaerobic-energy-systems
[4] https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
It is now generally accepted that regular physical activity can increase the concentration of endorphins and certain neurotransmitters in the brain, such as serotonin and dopamine. Serotonin can positively impact mood and dopamine can reduce symptoms of depression. Regular physical activity can lower cortisol production, often associated with chronic stress. Over time, high levels of cortisol can impact our ability to learn, form new memories and regulate the stress response itself. Undertaking regular aerobic exercise oxygenates the brain, enhancing the production of proteins which help to develop new connections and repair brain cells. Physical activity not only supports a general level of physical fitness, it helps regulate mood and supports 'mental' fitness, too
When we keep on running for a relatively long distance ,say 3-5Km, our body need to become resilient and our liver play a key role to turn stores of glycogen (aka carbs), fat, and even protein into usable ATP.
ATP is the source of energy that is used to power the movement of contraction in working muscles is adenosine triphosphate (ATP) – the body's biochemical way to store and transport energy. However, ATP is not stored to a great extent in cells, So once muscle contraction starts, the body need to create more ATP quickly. This is done through oxygen and sugar (glucose), or by converting fats and glycogen into ATP.
So, resilience stimulate the liver, which in turn helps detoxify the body through the kidneys and the lungs.
On a basic level, your body runs on adenosine triphosphate (ATP). Every move you make requires tapping this organic chemical for its ready-to-use energy. For quick bursts of activity like that dash upstairs, you need ATP pronto, so your body has to use whatever stores it has available since there's no time for creating more with the help of oxygen.
With no warm-up, the body doesn't have time to prepare ATP and therefore relies on functioning anaerobically regardless of how fit you are-hence you get winded. And what about that drained feeling in our legs? It's caused by the rapid spike in lactic acid production. That happens when the oxygen provided by our lungs is not enough and the body tries to get energy through the anaerobic system.
Lactic acid, or lactate, is a chemical byproduct of anaerobic respiration — the process by which cells produce energy without oxygen around. Bacteria produce it in yogurt and our guts. Lactic acid is also in our blood, where it's deposited by muscle and red blood cells. [3]
When oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown, and thus energy production to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate may accumulate to high levels and create muscle cramps.
A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites. The same metabolic pathways that permit the breakdown of glucose to energy perform poorly in this acidic environment. On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body's recovery from the strenuous event.
To summarize, regular running or jogging offers many health benefits:
- help to build strong bones, as it is a weight bearing exercise
- strengthen muscles
- improve cardiovascular fitness
- burn plenty of kilojoules
- help maintain a healthy weight (BMI) [4]
As mentioned before, the difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.
There is no strict standard for when runners become joggers, although some sources say that if you jogging begins at a 10-minute per mile pace or 6 mph.
Scientific evidence shows that physical exercise benefits cognition (thinking) with regard to planning, decision-making, attention, inhibition and memory. [1]
Exercise in midlife has been shown to decrease the rate of developing dementia and Alzheimer's disease. [2]
[1] C. Cotman and N. Berchtold, "Exercise: a behavioral intervention to enhance brain health and
plasticity," Trends in neurosciences, vol. 25, no. 6, pp. 295–301, 2002
[2] R. Andel, T. Hughes, and M. Crowe, "Strategies to reduce the risk of cognitive decline and
dementia," vol. 1, no. 1, pp. 107–116, 2005.
[3] https://www.shape.com/fitness/tips/how-train-aerobic-anaerobic-energy-systems
[4] https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
