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Feb 13

Run to reduce long term fat gain – Runner’s World UK

Long Term Weight Loss Comments Off on Run to reduce long term fat gain – Runner’s World UK

Perhaps you set yourself the New Years resolution to

This research, published in Frontiers in Sports and Active Living, has shown that people who continue to run are more likely to keep off the weight in later life. It compared the lean mass and fat mass of males aged 20-39 and 70-89, who were then further grouped as sprinters, endurance runners, strength athletes or fit, athletic individuals who did not necessary take part in competitive sports.

The results demonstrated that fat mass was significantly lower in sprint and endurance athletes compared to strength athletes across both age groups. In other words, consistent running helps to prevent weight or fat gain in subsequent years so, if you havent done so already, theres no better time to weave regular running into your routine.

'Our data clearly shows that lifelong running exercise, be it long distance or repeated short distance sprinting, maintains lower fat mass levels than a typical physically active lifestyle and also more than participating in competitive strength sports,' says Dr Simon Walker, a Docent in Exercise Physiology at the University of Jyvskyl who co-led the research. 'Absolutely, this result motivates me to continue running. I'd certainly be happy with a fat percentage of 16-18% when I'm in my 70s and 80s.'

On the flip side and perhaps unsurprisingly the same study found that the participants who engaged in long term strength training preserved more muscle mass than their sprinting or long distance-running counterparts. In fact, of those studied, weight-wielders in the older group even had a similar amount of muscle mass as the younger strength trainers.

As such, for maximum long term physical benefit, Walker suggests supplementing running activities with plenty of strength training sessions. 'In terms of enhancing body composition through both heightened muscle mass and maintenance of a non-health affecting fat mass, it seems that a combined approach is recommendable,' he says.

Whether you prefer to do bodyweight exercises at home or strength-based work at the gym, regular resistance training of this kind can greatly improve both your current running performance and the overall shape and wellness of your body in later years.

While this new study considered only males, Walker believes that similar results would be shown for females, too, especially considering age-related effects such as the menopause. He believes that the most important finding from this research is that exercising now will do wonders for your future self, no matter what your gender.

'The key is perhaps to prevent a rise in fat mass or loss in muscle mass in the first place and maintain exercise throughout the lifespan,' he says. 'Thus, lifelong engagement in regular exercise does help to maintain a healthy body composition. That is no myth.'

If you want to lose a bit of weight or simply safeguard a lean, strong body, you can be assured that running will stimulate good health for the long haul. As per the findings of this study, running is as beneficial for your future physiological state as it is for your present one so keep going.

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Run to reduce long term fat gain - Runner's World UK

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