The old adage, "Slow and steady wins the race," appears to hold true for health benefits as well. Recent studies suggest that regular, low-intensity running may provide significant advantages over high-intensity workouts.
Research indicates that slow running can strengthen the heart, reduce the risk of type 2 diabetes, and boost the immune system. Similar benefits can be derived from other slower-paced cardiovascular exercises like swimming, rowing, and cycling. This trend has led to the emergence of running clubs specifically designed for those who prefer a leisurely pace.
Dan Gordon, an associate professor in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that slow running is becoming increasingly popular among recreational exercisers. While high-intensity interval training (HIIT) has gained attention in recent years, its challenging nature can lead to a high dropout rate. In contrast, slower, less strenuous exercise is more likely to be sustained.
Gordon emphasizes the proven physiological benefits of running at a moderate pace. A Danish study published in 2015 monitored 5,000 people for 12 years, categorizing them into four groups based on their jogging habits. The study found that slow and moderate-paced joggers had the lowest mortality rates, while strenuous runners had similar death rates to sedentary individuals.
One theory suggests that slow running's effectiveness stems from its ability to reduce resting blood pressure and strengthen the heart. Professor Gordon explains that slow running improves heart efficiency by increasing heart muscle size and chamber capacity, allowing for more blood to be pumped per beat. Additionally, slow running enhances endurance by increasing red blood cell production, leading to better oxygen delivery.
Interestingly, these adaptations to the heart muscle are not achieved through higher-intensity training. Another advantage of slow cardio, also known as "zone 2" cardio, is its ability to utilize stored fat as fuel instead of carbohydrates, which is typical of higher-intensity workouts. This fat metabolism is more efficient and beneficial for overall health, including improved blood glucose levels and reduced risk of type 2 diabetes.
Studies have also shown that incorporating more slow running into training programs can lead to slight improvements in VO2 max (oxygen capacity) and race-day speed.
In conclusion, the evidence suggests that slow and steady exercise, particularly running, can offer substantial health benefits. By strengthening the heart, reducing the risk of diabetes, and boosting the immune system, slow running provides a sustainable and effective approach to improving overall fitness.
0 Comments