The benefits and harms of running for men: weighing the pros and cons

The benefits of running for men are invaluable, because, as you know, movement is life. This is an excellent cardio workout that allows you to keep your entire body in good shape. It increases physical strength, endurance, and helps with weight loss. We will look in detail at the benefits of running for men, and also indicate the possible harmful effects. You'll learn how to make your workouts more effective and how to get the most out of your workouts.

The benefits and harms of running for men will be brought to light! If you're ready, we're starting!

The benefits of jogging for men

The benefits of jogging for men are enormous, and this is not an exaggeration. On the other hand, many “male” sports cannot be called beneficial for the body. The same bodybuilding is rather dangerous, especially if there are problems with the spine and joints. But from this material you will learn how jogging is useful for the stronger sex. And why you should start doing it too, now!

The benefits of jogging for men are the following:

1. Jogging improves testosterone production and increases potency - by activating blood flow in the “love muscle”. And this is extremely important for modern men who lead a mostly sedentary lifestyle.
2. The work of the prostate gland and, in general, all male genital organs is activated.
3. Very effective for weight loss - it burns fat reserves and literally reveals muscle relief. Also promotes the growth of muscle tissue.
4. Reduces blood sugar levels. During running, the body also uses sugar from the blood to replenish lost energy.
5. Frees us from bad cholesterol. During running, excess cholesterol undergoes merciless oxidation.
6. Strengthens joints. Joints are another weak point in men. The muscle corset and cartilage tissue are responsible for their safety. During running, microelements more actively penetrate into the joints, strengthening them.
7. Develops the diaphragm, strengthening its muscles, increasing tone. This happens literally with every deep breath a runner takes.
8. Makes the immune system stronger. During running, the blood is saturated with oxygen. The amount of immunoglobulins increases. All this increases the body's resistance to viruses and dangerous microbes.
9. The functioning of the stomach, intestines, and other organs of the gastrointestinal tract is normalized.
10. The bronchi expand and the respiratory system strengthens. This again occurs due to the intense supply of oxygen. In this regard, the maximum benefits of morning running.
11. Problems with blood pressure go away. With cardio exercise, body weight decreases. All metabolic processes are activated. Due to this, pressure indicators are optimized.
12. Regular jogging in the morning fills you with excellent mood, vivacity, and energy for the whole day.
13. More endorphin, the famous hormone of happiness, enters the blood.
14. Metabolism is activated and congestion is eliminated.
15. The effect of stress on a person is weakened, the ability to concentrate increases, and memory improves.
16. Light jogging perfectly trains the heart muscle, thereby prolonging life. The myocardium works more intensively. This is especially true for men after 45 years of age.

Causes of impotence

Before you figure out how running affects potency, it’s worth remembering the causes of male sexual problems. As medical statistics show, only 20 percent of cases of potency disorders have a psychological basis.

Along with psychotherapeutic sessions, medications are usually prescribed to strengthen the immune system and correct hormonal levels.

In the remaining 80 percent, potency disorders lie in physiological disorders. That is, impotence is caused by malfunction and pathology of the genitourinary system. It turns out that in matters of potency, the body is still more important for men than the spirit.

Failure or decreased functionality of organs responsible for male potency is primarily due to circulatory disorders, which in turn can be caused by alcohol abuse, smoking, physical inactivity and aging of the body.

The functionality of the cardiovascular and endocrine systems is interdependent. A healthy heart and blood vessels ensure hormonal balance in the body, in turn, disruption of the organs that produce hormones can lead to arrhythmias and heart failure.

Statistics show that the process of treatment and recovery from sexually transmitted diseases and bacterial infections also directly depends on the blood supply to the pelvic organs. The better the cardiovascular system works, the faster and without complications the treatment takes place, and the lower the risk of “earning” impotence as a complication of inflammatory processes.

The process of restoring potency using medication and physiotherapeutic procedures will significantly improve due to a well-developed muscular system and the absence of fat deposits.

More about the positive aspects of such running

Extends life

Proof that running prolongs life comes not only from reviews of retired runners. A Hindu man named Fauja Singh runs every day at 104 years old! He even takes part in the annual marathon race held in Mumbai.

Isn't this proof of the benefits of running for all men?!

Strengthens character

By the way, not only doctors, but also psychologists talk about the advantages of this activity for men!

The benefit of jogging for men is that it builds character and trains endurance. And it also increases self-confidence!

After all, the very fact that a person practices every day is proof of his super will and strong character.

Are you still wondering whether you should start running? Or have you already decided what is necessary, finally and irrevocably? If it’s the second option, I suggest you read the recommendations for this activity. They will help you get the most out of your training.

A reminder for the runner

To ensure that the benefits of running for men are guaranteed, it is important to follow simple rules:

• You need to run at a comfortable (conversational) pace;
• The training plan is drawn up in accordance with the person’s level of athletic training. At the initial stages, 2-3 times/week for 20-30 minutes;
• Focus on your condition;
• Eat right + sleep at least 7-8 hours;
• Buy shoes with good cushioning + taking into account the characteristics of your foot;
• Choose a comfortable time for jogging: preferably in the morning;
• Sportswear should be comfortable: not too tight, not loose. On long runs, cover your nipples with adhesive tape to protect against chafing;
• Be sure to do a warm-up + cool-down;
• Follow the correct running technique;
• Combine running with strength training.

Jogging in the “male version” - important recommendations

Light running is accessible to everyone. It does not require consultations with trainers, expensive shoes, or special conditions. You can run in the yard, in the park, around your house, anywhere, in any weather!

The main thing is to follow the basic recommendations in order to get benefit rather than harm from it:

• don’t strive for sports records, don’t overload yourself, don’t make yourself short of breath, but just run for fun;
• if running in the morning doesn’t work, run in the evenings, the effect will be the same;
• start your running exercises with at least a short warm-up - tilting your head, swinging your arms and legs, bending your torso;
• watch your breathing - breathe evenly through your nose;
• increase the load carefully and gradually;
• run regularly, do not take long breaks;
• buy special running shoes, with fairly thick soles and good shock absorption;
• continue running even in autumn and winter, don’t give up because of rain and moderate frosts.

How to calculate your optimal heart rate? To do this, subtract your own age from 220. If you are 50, then your maximum heart rate for such a run is 170 beats per minute. The optimal heart rate is 60-80% of this maximum. Useful video about special jogging techniques:

Harm

Oddly enough, running can cause a lot of damage to yourself, especially if you do it incorrectly.

• Incorrect running technique leads to injuries, bruises, sprains;
• An incorrectly designed program, as well as inadequate loads, can cause the opposite effect and instead of benefiting you, you will harm yourself. You will undermine the health of the heart, joints, spine, respiratory system, etc.
• It is important to run in the absence of contraindications: heart disease, lung disease, conditions after surgery, complications of chronic diseases, radiation chemotherapy, and other conditions that are not comparable to physical activity.
• To minimize the risk of sprains or injuries, invest in comfortable running shoes and comfortable clothing.

Two words about contraindications

A few words about contraindications. Of course, jogging, like any other sports activity, has a number of contraindications. Therefore, study them so as not to harm yourself:

• hypertension;
• varicose veins at its late stage;
• heart disease, angina pectoris;
• problems with cerebral circulation.

This is the main list.

Therefore, if you have any serious health problems, it would be best to consult a doctor before starting training.

How to prepare for a run

The main effect and benefit of running lies in its regularity . If such exercises are carried out extremely rarely, then it is very stupid to hope for a positive effect, and the human body will experience constant stress if jogging is temporary. Regular exercise helps the human body adapt to the overall load, and only in this case can the desired effect be achieved.

You need to choose shoes for sports carefully. The main thing is to pay attention to comfort. Simple shoes are completely unsuitable for jogging; running should in no case cause discomfort or unpleasant sensations in the legs, so you need to use light shoes or special sneakers for jogging.

This also applies to the place for jogging. It is best for this to be a city park, away from roads and industrial buildings. If there is no such park nearby, then you need to choose a location based on several factors, including a flat road without any special rewards, which is located at a sufficient distance from the highway.

If we talk about running itself , then you should not start your first day of training with increased loads. There is very little benefit from this, but you can cause full harm to yourself. The load should increase over time. Before each workout there should be a thorough warm-up. If you suddenly feel bad while jogging, then you do not need to continue the activity. If you experience pain in the muscles, you need to reduce the speed and tempo of running over time; a sudden stop will have a negative impact on the body itself.

Thus, a man’s body will receive great benefits after jogging. You need to clearly decide on the location for the lesson, choose the optimal pace, and also try not to overdo it too much.

Life story

My neighbor Viktor Alekseevich started running when he was over 60 years old. Everyone dissuaded him - his wife, children and even neighbors. The man had a history of many different illnesses. But overall he was cheerful and cheerful. The attending physician gave the go-ahead, because there were no obvious contraindications to jogging. It all started with small runs around the house, literally ten minutes.

Then Viktor Alekseevich grew bolder and began running in a nearby park. As a result, he is now a famous runner in the area. Runs daily at the stadium. He flirts there with runners younger than himself. He feels great, has lost weight, and even looks younger. And he is the best proof that jogging is beneficial at any age!

Interesting video about jogging

That's all I wanted to tell you about the benefits of this type of running. If you have any questions, or have your own impressions and stories, be sure to leave comments. Subscribe to this blog if the article was interesting and useful to you. Good luck and health to you!

Which workout is healthier - morning or evening?

The best workout is the one you do. The training process is more important than subjective opinions about when you should train. In the end, everyone has their own biorhythms, their own work and family schedule - plan your workouts based on this, and be critical of controversial recommendations from coaches so as not to lose motivation and run with pleasure.

When running is more fun, when is the best time to train! But what about the notorious burning of fat in the morning on an empty stomach?

Yes, running on an empty stomach really promotes better fat burning and increased endurance, but not all people wake up so full that they are ready to have breakfast only after an hour and a half to two hours. If, after waking up, hunger hits you quickly enough, you don’t need to torment yourself with training on an empty stomach.

Of course, the physiology of men is such that testosterone levels in the morning reach a third higher than in the evening, but in contrast to this, the muscles gradually become more flexible throughout the day, and your anaerobic capacity is about 7% higher also during the day.

How long should you run and at what speed?

Exercises to increase potency in men

Before you start running to lose belly fat, you should decide where the classes will take place: outdoors or indoors. A treadmill at home gives you the advantage of exercising at any time, but running outside is more enjoyable and healthier. Regardless of the option, the right path to losing weight is through regularity.

Important! Does running reduce your stomach and sides? Yes, but for this you need to exercise at least 4-5 times a week, and preferably every day for at least 40-60 minutes. During this time, the body not only has time to “warm up”, but also begins to consume fats at the required intensity.

Undoubtedly, running burns belly fat, but the first results will appear only after 5-7 weeks with daily exercise for an hour. How can a man run to lose belly fat? Experts insist that the best workouts are interval training. That is, a man first jogs, then speeds up and starts jogging again, and so on in a circle. Acceleration can be different, the higher the speed, the greater the calorie consumption. Alternation of the load is necessary not only for beginner runners, but also for professionals: the body rebuilds the work of the heart and internal organs, using all reserves and normalizing vital processes.

Rules for those who don’t yet know how to run to lose belly fat:

1. Choose comfortable clothes that allow for perspiration, and shoes - they should be comfortable and cushion the foot from the surface of the track.
2. Choose a place to study. Parks, ponds, stadiums - good, highways, pedestrian paths - bad. You should not run outside in cold weather, heavy rain or heat.
3. Class times are selected individually. Jogging in the morning also helps you lose weight, as do evening exercises. In the morning, the body is charged with energy, but in the evening, running calms you down, relieves you of daytime problems, and allows you to relax.

If you choose to exercise in the morning, you can run no earlier than half an hour after sleep. This time is required to prepare the heart muscle for intense exercise.

1. Before running, you need to warm up: walk at a fast pace, turns, bends, squats - give the body an opportunity to put all cycles into action.
2. To burn fat, you need to increase your exercise time. Belly deposits are the most difficult to “melt”; during the first 15-20 minutes of running, the body uses up glycogen reserves, and only then uses subcutaneous and visceral fat as energy.
3. To burn deposits from the abdomen, sides, and waist faster, before classes you can wrap yourself in cling film - you are guaranteed the effect of a sauna.
4. Tensing the muscles in the abdominal area during movement will help you quickly lose weight in local areas.

Important! The first lesson should not last longer than 15-20 minutes. A minute of fast walking, 30 seconds of walking is the right regimen for all beginners who need to shape their stomach, hips, sides and waist.

If we talk about the intensity of training, then it all depends on the goal. Defined muscles appear from running at the limit of your capabilities, but over short distances. But you need to burn a large mass with a long and slow movement. Therefore, count on 1.5-2 hours of training at an average pace without stopping. Exercises on rough terrain allow you to quickly remove your sides: hills, ravines, obstacles - all this will help you get rid of excess weight much faster than jogging along flat park paths.

One-time events will not bring any benefit, as will exhausting daily activities. If you run for a long time and exhaustingly every day, the body will not have time to recover and excessive fatigue will force you to give up training. It all depends on the individual characteristics of the body. I don’t have the strength to run every day, you can do it every other day, but not less often.

It is very good to train to music, with a partner or a pet. The main thing is that the exercises are a joy, only then will running help, and not become another tedious exercise.

Exercises to increase testosterone production in men

The influence of biorhythms

The main purpose of the training regarding improving health, increasing endurance, and weight correction is observed in the morning and evening. All people can be conditionally divided according to the principle of the influence of biological ri, “larks” and “pigeons”. "Owls" feel good in the evening and night hours. "Larks" are active during the daytime. “Pigeons” are able to adapt to any rhythm, it all depends on the conditions of the task being performed.

Any time of day has its advantages and disadvantages for organizing running training. For night owls, early morning awakening is like death. “Larks” fall asleep on the go in the evening. The fundamental factor for successful and high-quality training is the physical and emotional state of the athlete. There is no need to suffer, nature cannot be deceived. The runner needs to choose his workout time based on his own activity periods.