Due to the improvement of heart efficiency, you can complete specific tasks at a slower heart rate, which in turn reduces the burden on the heart and reduces the risk of accidents in the cardiopulmonary system.
Stronger endurance fatigue is considered to be the biggest obstacle for people to enjoy exercise.
With regular aerobic exercise, the number of mitochondria will also increase.
Developing whole-body intramuscular coordination is very important for running, so for some of my trainees, I would suggest that they do a cycle of strength training before starting a complete training program.
The increase of mitochondrial volume is related to endurance training, which means that there are more places to deal with energy, so as to improve the efficiency of exercise.
It is very important to adopt correct running posture, which can not only improve muscle function, but also prevent the body from being damaged by overuse.
In untrained individuals, regular running can develop lean muscle tissue, thereby increasing metabolic rate and improving the strength of body structure.
Outside the cellular level, there are positive structural changes throughout the body.
It is through these factors (also related to diet) that regular running has a positive and far-reaching effect on the whole body.
To increase the adaptability of the cardiovascular system, a long-distance runner needs to deliver oxygenated blood at a constant speed for a long time without Exhaustion – regular training increases the plasma volume and the total number of red blood cells – which improves the ability to deliver oxygen and makes the gas exchange in the lungs more efficient.
Regular aerobic exercise thickens articular cartilage and bones, improves the body’s ability to withstand load, makes the body move more efficiently and has less risk of injury.
In fact, with more exercise, we will become more efficient fat burners (of course, this efficiency improvement will take a long time).
Too many runners can’t continue to improve because they lack stability and strength from a muscle function point of view- .
If you have too much fat on your body, you may not be an efficient fat burner, but this will be improved with training, and your metabolic capacity will continue to increase, which will not only improve your performance, but also improve your health.
This is not only the key to transporting oxygen to all parts of the body, but also the key to transporting the waste generated by exercise to the lungs and kidneys for excretion.
Above this threshold, because too much energy is used in a short time, the rate of lactic acid production exceeds the rate of its pumping, which will affect your performance.
Through regular training, your body becomes more efficient and can use less glycogen to complete specific tasks.
Lower levels of harmful cholesterol usually lead to lower arterial blood pressure, which means a lower risk of thrombosis and other heart related complications.
The heart gets oxygen from the lungs and carries it through the blood through your arterial / capillary network to the muscles.
Keeping the intensity of exercise close to the lactate threshold helps to improve the efficiency of the body in removing this acid state, thus helping you maintain the intensity of exercise.
More efficient muscles no matter which exercise method is used, after a period of training, the efficiency of the exercise itself – reflected in the way the muscles work together – will improve.
This can be seen in the change of cell structure: running leads to an increase in the volume and density of mitochondria – mitochondria are the energy center of cells, and more in slow muscle fibers.
At the cellular level, the changes caused by long-distance running can enhance the utilization of energy.
This is not the only change that running brings to your body’s energy use; As your running intensity increases, your muscles will work harder and need to metabolize fat faster.
This phenomenon, known as glycogen saving, often causes a “platform” effect – people who exercise in a certain way will feel that they are no longer making progress, because the body has adapted and can complete the same exercise with less energy.
As the respiratory muscles become stronger, lung ventilation is improved, and the improved blood supply improves the lung’s ability to extract oxygen from the inhaled air.
Fatigue is usually a feeling of muscle burning caused by high-intensity exercise.
When the body crosses the so-called “lactic acid threshold”, lactic acid accumulation will occur.
Muscles that work harder the main fuel sources of your muscles are glycogen (carbohydrates) and fat, which break down into energy for work.
First of all, it is the most important muscle of all – your heart.
Regular running makes the heart muscle thicker and stronger, enhances its ability to pump blood throughout the body, and also improves the blood supply of the coronary artery (blood supply to the heart).
Running with a stronger heart will have a profound positive impact on your whole body.
Running (and any other regular, active aerobic exercise) can also improve heart health by improving blood cholesterol levels – increasing beneficial HDL levels and reducing harmful LDL levels.
The impact of running on our bodies can achieve unexpected results.
The benefits of regular running training are not only to improve our performance, but also to our health.
Fortunately, one of the benefits of regular training is to improve your ability to deal with lactic acid – thus increasing the body’s lactic acid threshold.
There are many other benefits of running that further improve the body’s ability to transport oxygen and remove waste.
This sensation is caused by the accumulation of lactic acid in the muscle – a by-product of the conversion of glycogen into energy.