Running is the most basic, efficient and inexpensive way to get in shape. It can help you lose weight, increase skeletal strength and bone mass, boost your immune system, lower your blood pressure, improve your appearance and boost your self confidence. The best thing about it, almost anyone can do it. We all have our own unique way of putting one foot in front of the other and the ability to do this is all you need to start.
The Training Effect.
Running improvements your cardiovascular system through what is termed the training effect. When you exercise continuously for a period of time, your body fatigues. It then goes through the process of recovery and rebuilds itself in a way that ensures that it will be a little better prepared next time. Your cardiovascular system adapts itself to these demands by strengthening your heart and increases the size and elasticity of your blood vessels. This increases the circulation of blood and oxygen in the body, which will most likely make your next workout at the same intensity feel easier than the last one.
Weight Loss and Running
Running burns more calories than any other exercise, so it is a great way to fine-tune your weight control program. It will boost your mood, your metabolism and your results. Weight loss is not rocket science but a matter of simple arithmetic: if you burn more calories or units of energy than you take in, you will lose weight. Bear in mind that a beginning jogger can shed weight at the same rate as a veteran runner, since you will both burn approximately 100 calories per mile (1.6km) no matter what your pace. If you cover this distance in 15 minutes or four minutes you, if you are training at 60% your maximum heart rate (your maximum heart rate is approximately 220 – your age in years) the calories used are equal.