Tag

Endurance Training

All articles tagged with #endurance training

health1 month ago•51 min saved

Zone 2 cardio: the sustainable fat-burn pace experts favor over HIIT

Experts are embracing Zone 2 training—maintaining roughly 60-70% of your maximum heart rate (max HR is commonly estimated as 220 minus your age)—as a sustainable path to fat loss and heart health. Zone 2 workouts like brisk walking, steady cycling, swimming, or easy jogging stay oxygen-rich and promote fat as fuel longer than high-intensity efforts. While HIIT can yield faster VO2 max gains, meta-analyses show similar or variable effects on body fat when comparing HIIT and steady aerobic training. Athletes often mix intensities, commonly with an 80/20 split favoring Zone 2 most of the time, and overreliance on Zone 2 alone may limit improvements. A smartwatch or fitness tracker can help you stay in the right zone.

via Daily Mail|

#endurance-training #fat-burning #health

health2 months ago•14 min saved

Marathons and the Heart: Doctors Outline Benefits, Risks, and Safe Training

Running is generally heart‑healthy and linked to longevity, but high‑volume endurance can transiently elevate cardiac biomarkers and, rarely, trigger emergencies—especially in people with undiagnosed heart conditions. Safety hinges on medical screening, symptom awareness, and individualized plans: watch for chest pain or fainting, consider baseline tests and anemia checks for women. A balanced training approach (roughly four cardio days and two strength days) with proper recovery and Mediterranean-style nutrition supports heart health. While atrial fibrillation and other rare issues can occur, the overall message is that marathons are not inherently dangerous when risk is understood and training is smart.

via Women's Health|

#atrial-fibrillation #cardiology #endurance-training

health-and-science4 months ago•2 min saved

Decade-long marathon study finds heart remains resilient in recreational runners

A 10-year study of 152 recreational male marathon runners found that marathon-induced troponin T release after races was not linked to long-term changes in right ventricular function; left-ventricle changes occurred but stayed within normal limits, suggesting endurance training does not cause lasting right-heart damage in most recreational athletes, though the sample is small and one should consult a doctor if concerned.

via Runner's World|

#endurance-training #health-and-science #heart-health

health4 months ago•11 min saved

VO2 Max Demystified: The Oxygen Uptake Metric Linked to Longevity

VO2 max is the maximum rate at which your body uses oxygen during peak exercise, a strong predictor of cardiorespiratory health and longevity. While lab testing with a mask on a treadmill is most accurate, field tests and wearables can provide useful estimates; day-to-day factors and test conditions matter, so view VO2 max as a context-dependent snapshot to monitor over time. Regular aerobic training—especially with intervals—and weight management can boost VO2 max, but there’s no single number that fully defines fitness.

via WIRED|

#cardiorespiratory-fitness #endurance-training #health

health4 months ago•5 min saved

Winded by Stairs? How to Tell Normal Breathlessness From a Health Red Flag

Feeling winded after climbing stairs can be a normal physiological response because stairs demand more oxygen and energy, but new or prolonged breathlessness warrants medical evaluation to rule out underlying conditions such as heart failure, obesity, COPD, or anemia. If recovery is quick, it’s usually not concerning; if breathing stays elevated for more than about three minutes or is accompanied by chest pain, headaches, or vision changes, consult a doctor. To improve stair endurance, gradually train and strengthen the muscles involved while addressing any medical issues first.

via HuffPost|

#breathlessness #copd #endurance-training

health-and-fitness7 months ago•8 min saved

New Heart Metric Reveals How Exercise Extends Lifespan

Australian researchers propose a new metric called 'heartbeat consumption,' which counts daily heartbeats like calories, to better monitor training and health. The study found athletes have lower daily heartbeats due to lower resting heart rates, but elite cyclists may consume more heartbeats during intense races, highlighting the potential for this metric to optimize training and prevent overexertion. However, further validation and research are needed before it becomes a standard feature on smartwatches.

via Study Finds|

#athletes #endurance-training #health-and-fitness

health-and-fitness2 years ago•4 min saved

"Reshaping Minds: The Brain Benefits of Triathlon Training"

Endurance training, particularly in triathletes, has been found to reshape the brain, leading to both macrostructural and microstructural differences. Young endurance athletes showed less gray matter volume but higher myelination in certain tracts, suggesting faster processing speed, while older endurance athletes exhibited greater cortical thickness and higher myelination in specific tracts related to motor control and coordination. These changes may indicate improved brain function and processing speeds, highlighting the brain's adaptation to endurance training similar to the body.

via Triathlete|

#brain-health #endurance-training #health-and-fitness

health-and-fitness3 years ago•5 min saved

"Muscle Growth Possible for Slow-Twitchers Too"

A new study in the Journal of Physiology found that muscle fiber type doesn't impact how much muscle size or strength increases from strength training. Both slow-twitch and fast-twitch muscle fibers saw similar gains in muscle size and strength after a ten-week strength training program. However, slow-twitchers needed to do more reps than fast-twitchers to get a comparable stimulus. Three workouts a week were better for muscle size than two, but training frequency didn't have a significant effect on strength.

via Outside|

#endurance-training #fiber-type #health-and-fitness