People are mistaking how running works.
Recent research indicates that running contributes to weight loss, although its effectiveness may plateau after a certain point. However, the study offers encouraging news: regular running can act as a safeguard against fat accumulation or weight regain over time.
Conducted by researchers from the University of Jyväskylä in Finland, the study’s findings, published in the journal Frontiers, shed light on the role of running in maintaining healthy fat levels. Yet, the study underscores the importance of a balanced exercise regimen, incorporating both endurance activities like running and strength or resistance training.
Simon Walker, an academy research fellow at the university and lead study author, advocates for a comprehensive approach to fitness. He suggests that a combination of two to three weekly sessions of both endurance and resistance training yields optimal results for the general population. Walker emphasizes the significance of consistent exercise, advocating for four to six sessions per week over sporadic, intensive workouts.
Analyzing data from larger cohort studies encompassing physically active men across different age groups and athletic backgrounds, the researchers discovered notable patterns. While endurance athletes typically displayed low body fat levels and adequate muscle mass, the study highlighted the unexpected retention of muscle mass, especially among older endurance athletes. This suggests that distance running may effectively preserve muscle mass and prevent age-related muscle loss, known as sarcopenia.
Despite the health benefits associated with running, Walker stresses the importance of balance. He notes that excessive running, particularly at high volumes or intensities, can hinder muscle growth. However, for most individuals engaging in moderate jogging routines, this interference effect is negligible.
Walker’s insights align with the consensus that a well-rounded exercise routine comprising both endurance and strength training is crucial for overall health. Dr. Tracy Zaslow, a primary care sports medicine specialist, emphasizes the significance of adequate calorie intake to support physical activity and muscle maintenance.
To optimize fitness outcomes, Zaslow recommends adhering to the U.S. Centers for Disease Control and Prevention (CDC) guidelines, which advocate for 150 minutes of moderate-intensity exercise per week. She suggests dividing this time between three days of endurance training and two days of strength training.
In addition to adhering to established guidelines, Walker emphasizes the Sport Training Principles, including overload, reversibility, progression, individualization, periodization, and specificity. These principles underscore the importance of consistent exercise habits tailored to individual goals and preferences.
In essence, the study underscores the importance of incorporating both running and strength training into a balanced exercise regimen to achieve optimal health outcomes and maintain muscle mass effectively over time.
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