Running is an amazing exercise to incorporate into your routine. It’s fun, you can do it anywhere, and most of the time you can do it outside. It’s also one of the best aerobic exercises you can do to improve your heart health, burn calories, and stay young. I’m here today to share the top five running habits that slow aging, so listen up and get those sneakers on.
Most people want to stay physically fit for life, and it’s common to start thinking about it as they get older. This is something to seriously consider because as you get older you start to lose muscle mass, bone density, aerobic endurance and anaerobic power if you don’t do anything about it. maintain.
If you’re looking to slow down the aging process and improve your overall health, I recommend incorporating running into your fitness routine. As with every routine, you want to make sure that you also maintain good habits in order to get the best results. Here are five running habits that slow aging to consider.
One form of training that has grown in popularity over the past few years is Zone 2 training, and when you hear the benefits, you’ll understand why. You can build an aerobic base, improve your mitochondrial function and resting heart rate, and also lower your blood pressure. Zone 2 training is between 60 and 70 percent of your maximum heart rate, and it’s important to stay in that range all the time during your runs.
If you’re looking to improve your health and slow aging, I recommend starting with two or three Zone 2 sessions per week for 30 to 45 minutes.
Related: The Best Fitness Habits That Slow Aging, Trainer Reveals
Next, it’s important to mix up intervals in your routine. Interval runs are a great way to burn more fat and improve your anaerobic endurance and mitochondrial function. To perform intervals, start with a low-intensity run, then alternate with a faster run. A good interval to start with is a 60 second jog, followed by a faster pace of 15 to 20 seconds. Plan to repeat this for 5-8 rounds.
Related: The Best Cardio Exercises to Lose Visceral Fat and Slow Aging, Trainer Says
If you want to slow aging and improve your coordination, knee health, and foot health, it’s a great idea to perform a few exercises where you change direction. You can accomplish this by sprinkling some shuttles.
To start with the shuttles, place two markers, 5 to 20 meters apart. The plan is to go back and forth between them. You can either run sideways for a shorter distance or run towards a marker and then return to your starting position. Ready, ready, go!
One of the hardest ways to run is to climb hills. It recruits more muscles in your lower body and forces you to work harder due to the incline. You can either do them as a standalone workout or as a finisher after a steady-state run.
Find a hill in your local community that you can climb. You’ll start at the base and sprint as fast as you can until you reach the top. Once you’re at the very top, turn around and descend slowly and steadily back to where you started. Reduce your heart rate and catch your breath. Then repeat for 3-5 rounds.
Although you want to improve your performance each week, especially if you’re new to it, you need to gradually increase both your distance and your intensity. When in doubt, try to only increase either by 10% each week.
And if you run regularly, it’s important to keep track of how many miles you run and at what intensity each week. Look at your training schedule and make sure you have a week where you unload or run fewer miles and the pace is slower.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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