慢跑，為了健康!

獻慶之前為了健康，進行了體重管理，從飲食控制開始做起，確實也成功地瘦了下來。

為了讓身體狀況更好，解決掉久坐不動，沒有精神的問題。獻慶決定開始去慢跑(2月9日開始)。剛好最近辦了智慧型手機，有紀錄跑步的APP，讓慢跑這件事情，變得有趣多了，不知不覺也累積了100公里的里程! ^_^

最近人也變更有精神!

從2月9日到3月11日，共累積總里程112公里，58次路跑。

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另外，獻慶最近看到一篇關於慢跑的文獻，內容指出，不必跑馬拉松，也可讓自己的心臟健康。輕度及中度慢跑是被認為比處於非活動狀態或進行劇烈跑步更有益。建議的理想的速度跑步為約每小時8公里(原文是寫每小時5英里)，一周不超過三次或2.5小時。

希望能給沒有慢跑習慣的朋友們，一些想去慢跑的動力。 給有慢跑習慣的朋友們，一個速度上的建議。

原文摘要: (原文就不翻譯了，有興趣的可以看紅字的重點部分，或者點DOI連結進去期刊的官網看)

BACKGROUND 

People who are physically active have at least a 30% lower risk of death during follow-up compared with those who are inactive. However, the ideal dose of exercise for improving longevity is uncertain. 

OBJECTIVES 

The aim of this study was to investigate the association between jogging and long-term, all-cause mortality by focusing specifically on the effects of pace, quantity, and frequency of jogging. 

METHODS 

As part of the Copenhagen City Heart Study, 1,098 healthy joggers and 3,950 healthy nonjoggers have been prospectively followed up since 2001. Cox proportional hazards regression analysis was performed with age as the underlying time scale and delayed entry. 

RESULTS 

Compared with sedentary nonjoggers, 1 to 2.4 h of jogging per week was associated with the lowest mortality (multivariable hazard ratio [HR]: 0.29; 95% confidence interval [CI]: 0.11 to 0.80). The optimal frequency of jogging was 2 to 3 times per week (HR: 0.32; 95% CI: 0.15 to 0.69) or ≤1 time per week (HR: 0.29; 95% CI: 0.12 to 0.72). The optimal pace was slow (HR: 0.51; 95% CI: 0.24 to 1.10) or average (HR: 0.38; 95% CI: 0.22 to 0.66). The joggers were divided into light, moderate, and strenuous joggers. The lowest HR for mortality was found in light joggers (HR: 0.22; 95% CI: 0.10 to 0.47), followed by moderate joggers (HR: 0.66; 95% CI: 0.32 to 1.38) and strenuous joggers (HR: 1.97; 95% CI: 0.48 to 8.14). 

CONCLUSIONS 

The findings suggest a U-shaped association between all-cause mortality and dose of jogging as calibrated by pace, quantity, and frequency of jogging. Light and moderate joggers have lower mortality than sedentary nonjoggers, whereas strenuous joggers have a mortality rate not statistically different from that of the sedentary group. 

In page 413: Light joggers had a slow or average pace, approximately 5 miles per hour (corresponding to 6 metabolic equivalents [METs]), and <2.5 h of jogging per week with a frequency

of ≤3 times per week.

Title: Dose of Jogging and Long-Term Mortality: The Copenhagen City Heart Study
J. Am. Coll. Cardiol. 65 (2015) 411, P. Schnohr et. al. 
DOI: doi:10.1016/j.jacc.2014.11.023
5-Year Impact Factor: 14.669


(FB link: https://www.facebook.com/hsienching.chung/posts/946137188732584?pnref=story)

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有特別的再用FB去PO文，會持續更新!





2015-02-25大東夜市
晚上在大東夜市跑步，當晚明明都沒有擺攤，但每一攤的攤位在賣什麼跟那種人潮感，卻浮現了出來。人類的記憶真是奇妙!


[2015-02-19] 大年初一 回憶台中市 晨跑




平常往成功大學的路線
(FB link: Jogging 2015-02-10)

(FB link: Jogging 2015-02-09)