Is jogging too much likely to injure muscles and cardiovascular systems? Doctor reveals training secret: use "1 formula" to calculate maximum heart rate in seconds
As sports become more and more popular, “running”, which has a relatively low threshold and does not require too much equipment, has become a favorite among many people. However, running does not mean that the farther and longer you run, the healthier you will be. Overtraining will have the opposite effect? Dr. Shi Yizhong, director of the Department of Cardiovascular Medicine at Lian On Clinic, said that if you want to know whether your training plan is up to standard, you can first understand the “maximum heart rate” value and then adjust accordingly.
Jogging does not mean that the farther or longer the better! Doctor: Running too much may increase the risk of sudden death
Dr. Shi Yizhong explained that from a theoretical point of view, exercise training can be roughly divided into three major types: stretching exercise, resistance exercise, and aerobic exercise: stretching exercise such as yoga and stretching; resistance exercise is weight training, which is used to increase and shape muscles. The main purpose is; aerobic exercise is to train the heart and lung function, maintain blood vessel elasticity, promote blood circulation and enhance metabolic function, etc. Jogging is an efficient aerobic exercise.
“Everyone’s exercise limits are different. For promoting health, challenging the peak is not the best!” Dr. Shi Yizhong pointed out that although challenging the exercise limits is very attractive, safety is still the basic principle of exercise. Accidents such as cardiac arrest of marathon runners and sudden death of basketball players are common. Therefore, a thorough understanding of the limits and risks of exercise can ensure the safety and health promotion of exercise at the same time.
How to know whether the jogging intensity meets the standard? Quickly use the “1 formula” to calculate the maximum heart rate value in seconds
Dr. Shi Yizhong said that regarding exercise intensity, the “maximum heart rate” can be calculated through a simple evaluation formula, which is “220-age”. For a 50-year-old adult, the maximum heart rate should be around 170; if the heart rate during exercise reaches 65-75% of the maximum heart rate, it represents the scope of moderate-intensity exercise; if it is 75-95%, it can be defined as High intensity exercise.
Dr. Shi Yizhong takes running as an example: If the maximum heart rate has reached 170 while running, it is already a huge burden on the body. It is recommended that you should not continue to speed up running to avoid causing vomiting, dizziness, or even sudden death. arrhythmias and other related cardiovascular conditions. If you experience obvious discomfort after running, it is recommended that you take an “advanced exercise electrocardiogram” test to understand the heart’s response during exercise.
Running training time should not exceed x hours? May cause excessive burden on muscles and cardiovascular system
“Advanced exercise electrocardiography” can detect changes in heart rate and whether there are certain arrhythmias caused by hyperactivity of sympathetic nerves, thereby assessing the appropriate intensity and sustainable duration of exercise to avoid exceeding the heart load limit and causing adverse effects. reaction. In addition, individualized physical fitness assessment is also crucial. For example, after running for 1-2 minutes, someone’s heart rate can rise to 85% of the maximum heart rate; there are also people who continue to run for more than 30 minutes, and the heart rate still remains at 75% of the maximum heart rate. Within %.
With the advancement of modern technology, there are currently many sports wearable devices with functions such as heart rhythm and heart rate monitoring, blood oxygen observation, etc., helping athletes to grasp data at any time and adjust exercise intensity in a timely manner. Dr. Shi Yizhong reminds that aerobic exercise for more than 30 minutes can help increase the body’s metabolic rate and increase calorie consumption; however, if the training exceeds 2 hours, excessive exercise may cause excessive burden on the muscles, joints and cardiovascular system.
It’s not difficult to start, but it’s difficult to keep running every day? 4 tips from medical experts to develop running habits
“For many people, it is not difficult to start running. What is difficult is persistence, that is, forming a habit!” Dr. Shi Yizhong, who has been running for nearly three years, said that he also encountered difficulties such as lack of time, easy boredom and burnout at the beginning. ; In this regard, Dr. Shi Yizhong shared the following practical methods accumulated through experience to gradually develop the habit of regular running:
Find exercise partners: Although running training can be completed independently, it is still easier to feel lonely and bored than ball sports. If you have friends or colleagues with similar interests or similar goals, encouraging and supervising each other will help increase your willingness to run, while also improving interpersonal interaction and providing positive psychological support.
Make use of fragmented time: Bad weather, busy family work, etc. may be the reasons for the termination of running training. People may wish to use the topography of their living environment and fragmented time during commuting to and from get off work to create an environment for practicing running. For example, if they encounter stairs when commuting to and from get off work, they can jog to their destination safely. In the morning before going to work and before 8 o’clock after get off work, the sympathetic nerve tension is slightly higher. Exercise at this time is also beneficial to the regulation of the autonomic nervous system.
Set the right goal: When the goal is too ambitious, you may feel helpless because it is difficult to achieve, leading to giving up halfway. You might as well start with simple exercises and perform them in small amounts. Even if the amount of exercise is not large, the accumulation of sand is still considerable. “For example, if you do 3 push-ups every day, even if you only think about it before going to bed, you can complete it in time. If you set 30 push-ups every day, even if you suddenly think about it, you will give up because you feel too tired. If you give up once, you may give up countless times!”
Collect positive feedback: Positive praise and feedback are not only obtained from others, but also through health examination reports to detect your own progress. Dr. Shi Yizhong said that after developing the habit of running for less than half a year, although there was no significant difference in weight, his wife reported that her body looked stronger and her mental condition was better than before. The most important thing was that she was found to have moderate fatty liver disease during the physical examination. it has been improved.
Finally, Dr. Shi Yizhong reminded the public that although running is an exercise that is easy to get started and can promote cardiopulmonary function, it is difficult to get started and even harder to persist. It is recommended to avoid aiming too high in the early stage and start with simpler ones first; Don’t “eat too much” and develop a unique training plan based on your maximum heart rate number to avoid failure in fitness and harming your body.
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