The Benefits Of Endurance Exercise:
1) Increases your heart rate (HR).
HR increases with each beat of your heart. This increase in HR is known as Cardiorespiratory Fitness or simply fitness. A higher HR means you are able to perform better at any physical activity such as running, swimming, cycling etc.
2) Decreases your resting heart rate (HRR).
Resting HR decreases with each beat of your heart. This decrease in HR is known as Cardiometabolic Health or simply health. Lower resting HR means lower risk of developing many diseases like high blood pressure, diabetes, obesity etc.
3) Improves your cardiovascular system function and reduces the risk of heart attack and stroke.
This improvement in cardiovascular system function may reduce the chance of having a heart attack or stroke significantly.
4) Reduces your risk of developing certain cancers.
These include colon cancer, prostate cancer, lung cancer and some forms of leukemia.
5) Improves your mental health.
Studies have shown that regular aerobic exercise improves mood and reduces depression. It helps prevent depression in older adults especially those over 65 years old. Regular aerobic exercise also lowers the risk of dementia later in life.
6) It helps you stay young.
Several genes are directly involved in the aging process. Certain genes determine how quickly you age. You can improve these genes with regular aerobic exercise.
7) It helps you live longer.
Doing aerobic exercise regularly gives you a longer life span than people who do not exercise at all or not regularly in old age.
8) It improves your quality of life.
Exercise improves the energy you have throughout the day. It also gives you more motivation to do daily activities and tasks.
9) It improves your appearance.
With aerobic exercise you will look better with defined muscles in your arms, legs, and abs. You will also have a “glow” to your skin as well as less wrinkles.
10) It trains your body to use oxygen more efficiently.
Adapted and excerpted from the book by J.J. Minor, “The Endurance Handbook: Essential Advice For Running, Cycling And Triathlons,” published by Skyhorse Publishing, January 2017.
Sources & references used in this article:
Endurance training guided individually by daily heart rate variability measurements by AM Kiviniemi, AJ Hautala, H Kinnunen… – European journal of …, 2007 – Springer
Mitochondrial function and antioxidative defence in human muscle: effects of endurance training and oxidative stress by M Tonkonogi, B Walsh, M Svensson… – The Journal of …, 2000 – Wiley Online Library
Long-term clinical consequences of intense, uninterrupted endurance training in Olympic athletes by A Pelliccia, N Kinoshita, C Pisicchio… – Journal of the …, 2010 – onlinejacc.org
Strenuous endurance training in humans reduces oxidative stress following exhausting exercise by H Miyazaki, S Oh-ishi, T Ookawara, T Kizaki… – European journal of …, 2001 – Springer
Improved cardiopulmonary status after a two-month program of graded arm exercise in a patient with C6 quadriplegia: a case report by SE DiCARLO – Physical therapy, 1982 – academic.oup.com
Effects of strength and endurance training on brain-derived neurotrophic factor and insulin-like growth factor 1 in humans by T Schiffer, S Schulte, W Hollmann… – Hormone and …, 2009 – researchgate.net
Cardiorespiratory fitness and training in quadriplegics and paraplegics by MD Hoffman – Sports Medicine, 1986 – Springer