The researchers found 138 beginning runners to prepare for their first marathon, the London Marathon, according to a 16 week (4-month) training plan
. 
The day before yesterday sent this tweet: another sudden death of myocardial infarction! 25 years old! Heart health issues must be taken seriously, the message area of running friends are very worried about their own health
. 
But the amount of running up, but the heart is not comfortable
. 
But in fact, all the runners want to keep healthy
. 
If runners are worried about their heart problems during running, please do a plane exercise test in advance
. 
After 16 weeks of training, the first runner of the first horse can foresee that the “vascular age” is 4 years younger on average
. 
How much running can keep healthy? At present, most fitness experts and elite runners think that they should accumulate at least 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise every week
. 
A doctor at Mayo Medical Center in the United States has found that running for two and a half hours a week can significantly improve health
. 
Because like many runners, Dong Niu has been chasing after the amount of running recently
.
Although the increase and decrease of running time will not affect the health level
.
Although the growth of age, arteries will gradually harden, hinder the circulation of blood flow, but also increase the burden of the heart
.
The older you get, the more you get
.
After all, she was slack when she was cold at the beginning
.
Perhaps it has fulfilled the saying: “those who drown are those who know how to swim.”
.
The elasticity of blood vessels increased by 16% on average, and decreased hypertension by 3-4mmhg on average
.
2
.
Compared with non sports people, after tracking 442 endurance runners aged 50-75 in 2018, we found that the aorta of these runners was 20% – 25% larger than the upper limit of clinical normal
.
But there is also a view that the more exercise, the greater the health benefits
.
Because the heart of a runner is bigger than that of an ordinary person, and the aorta is bigger, which is the result of long-term exercise
.
This is called dose effect relationship
.
4
.
It’s hard to avoid that they sometimes over pursue the amount of running and set unrealistic goals for themselves However, compared with the probability of sudden cardiac death in the whole society, the probability of running is relatively low
.
It delays arteriosclerosis and does not give heart disease a chance
.
Then the runners were trained to run an average of three times a week, ranging from 10 to 21 kilometers
.
After 16 weeks of training, their weight, body fat rate and resting heart rate decreased, while their VO2max increased
.
Because old age means that your health is worse and the degree of aortic sclerosis is already very high, running can effectively reduce the arterial stiffness
.
Some people are diligent and their grades are improved quickly; some people’s level rises and falls even if they train in a planned way
.
For ordinary people, no one is born a great runner
.
But on the contrary, the vast majority of sudden deaths are people who have many horse racing experiences
.
Even if you don’t have to set aside too much exercise time, you can achieve this goal
.
Source: This is Gudong –
.
However, if the heart extends and recovers repeatedly, it may develop into chronic structural changes
.
3
.
Endurance running can significantly improve our quality of life, such as resistance, cardiopulmonary capacity But in fact, endurance exercise can not only keep healthy, but also assist in the treatment of diseases and promote the rehabilitation of diseases
.
Running is just a huge energy of the heart
.
However, if the aorta is too large, there will be the risk of vascular rupture, and the mortality rate is as high as 50%
.
Maybe the real reason is long-term excessive exercise, leading to their heart had no symptoms of adverse changes, and eventually at a certain time induced sudden death
.
Aerobic exercise makes the heart younger and the aorta more elastic
.
Benefit more from the older (over 37) and slower runners
.
Maybe I didn’t exercise before, I would drink occasionally, and my age also went up When you start running 1-2 hours a week, you can reduce your risk of cardiovascular disease to 45% – 70%
.
For example, the first reaction might be that people who have never run a marathon are more likely to die suddenly
.
Of course, the essence of running is a kind of high-intensity exercise, so running 75 minutes a week is enough
.
More and more research results show that short-term high-intensity endurance exercise and long-term high-intensity endurance exercise have adverse effects on the heart
.
Even if it’s not horse racing, too much running is bad for the heart
.
Two months before the start of training, the researchers measured their blood pressure, aortic stiffness, and vascular elasticity
.
Long term high-intensity endurance exercise can cause the expansion of right atrium and right ventricle, and the heart will return to its original size after exercise
.
I don’t know how persistent the runners who still insist on going out for sports are! But it’s comfortable to stay in the heating room with the hot air conditioner blowing all day Always feel vaguely uncomfortable in my heart
.
Keeping healthy is the key to running
.
So it’s never too late to start running at any time
.
Is the aorta enlargement caused by long-term aerobic exercise good or bad? A study in the Journal of the American Heart Association has the answer: platelets in runners’ arteries are more stable, that is, they are less likely to be destroyed, thereby blocking blood flow and causing heart attacks
.
I’ve been really cold recently
.
Xiaobian also consulted the doctor about the knowledge of heart, combined with our runners’ usual running, he said to everyone: “how much running is good for the heart?” The heart of endurance athletes is bigger than that of ordinary people
.
For runners who are keen on marathons, two and a half hours a week may not be worth mentioning
.