Running is a great exercise to incorporate into your routine. It’s fun, you can do it anywhere you happen to be, and most of the time you can do it outdoors.it is also one of the best aerobic exercise improve heart health, burn calories, keep you youngToday we are here to share the top 5 running habits that slow aging.
Most people want to stay healthy throughout their lives. As we age, lose muscle massdo nothing to maintain bone density, aerobic endurance, and anaerobic power.
if you are looking for slow down the aging process We recommend incorporating running into your fitness routine to improve your overall health. As with any routine, good habits also need to be maintained for the best results, so here are her five running habits to consider to slow down aging.
One form of training that has grown in popularity over the last few years is Zone 2 training. Hear the benefits and you’ll know why.Builds a foundation for aerobic exercise that can increase mitochondrial function and resting heart rate and lower blood pressure. 60-70% of maximum heart rateand it is important to stay within that range throughout your run.
If you want to improve your health and slow down the aging process, we recommend starting with Zone 2 sessions for 30-45 minutes 2-3 times a week.
Related: Best Fitness Habits To Slow Aging, Trainers Reveal
Next, it’s important to incorporate intervals into your routine. Interval running is a great way to burn more fat and improve anaerobic endurance and mitochondrial function. A good first interval consists of 60 seconds of jogging followed by 15-20 seconds of fast pace. We plan to repeat this for 5-8 rounds.
Related: Best cardio exercise to reduce visceral fat and slow aging, says trainer
If you want to slow down aging and improve your coordination, knee and foot health, I recommend doing some drills that change direction.
To begin your shuttle run, set two markers 5 to 20 yards apart. The plan is to go back and forth between them. You can run sideways for a short distance or run forward to one marker and return to your starting position. Let’s talk about the position!
One of the most difficult runs is climbing hills. Engages more muscles in the lower body and forces the incline to work harder. Can be run as a standalone workout or as a finisher after a steady state run.
Find a hill you can run up in your local community. You start at the base and sprint uphill as fast as you can until you reach the top. Get your heart rate down and catch your breath. Then repeat for 3-5 rounds.
While it’s true that you want to improve your performance, you should gradually increase both distance and intensity each week, especially if you’re a beginner.
Also, if you run regularly, it’s important to keep track of how many miles and how hard you run each week. Check your training schedule and make sure there are weeks where you lighten the load or run fewer miles to slow down your pace.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
