Numerous studies have shown that running can lower the levels of bad cholesterol, sugar and triglycerides in your body. Also running can decrease the risk from cardiovascular diseases.
All you need for your run are a strong will and a pair of sneakers. Remember that every beginning is hard and that the body needs a few weeks to adapt.
Besides the body, running has an beneficial effect on the mind. it decreases the risk of depression, lowers the levels of stress and anxiety and improves your mood. This activity stimulates the secretion of the hormones of happiness (endorphin, dopamine and serotonin).
So let’s see what is happening in your body during a run of 30 minutes:
In the first few seconds – muscles begin to use adenosine triphosphate, which is the main source of energy inside cells. Cells can function normally only when they have enough adenosine triphosphate.
In the first 90 seconds – in order to produce more adenosine triphosphate, cells begin to use glucose; that’s why exercise, including running, lowers blood sugar levels. The body starts to use more glucose, while the muscles starts producing lactic acid, which sends signals to the brain that you are in a state of physical stress.
The next 5 minutes – the heart begins to quickly “pump” the blood that is directed to the muscles. Significantly less blood is sent to the body parts that are not needed during running (digestive organs for example). To make better use of glucose, muscles need increased levels of oxygen, which causes rapid and labored breathing.
The next 8 minutes – running triggers the largest muscle in the body, gluteus maximus (buttocks). The legs and abdomen muscles are activated to help you have an upright posture and control your movements. You begin to burn calories and fat from the “warehouse” in the body. Spending glycogen and increased intake of oxygen raise body temperature. To cool off, the body sends blood to the skin, and your skin becomes red. After that starts the sweating, which effectively cools the body.
The next 10 minutes – if you’re in decent shape, muscle supply of adenosine triphosphate is sufficient to continue running. The body consumes fat and sugar. If you have a bad physical condition, the supply of adenosine triphosphate is not sufficient for the proper functioning of muscles. The muscles can not get enough oxygen quickly and lactic acid increases.
After 30 minutes – start walking. Your breathing gradually becomes normal. You will probably feel great – brain begins to secrete dopamine. It is likely that you will want to eat something sweet. Do not worry because glycogen “eats” glucose molecule, so the entered calories will not turn to fat, but in energy.