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내용필수	웹에디터 시작 > > > <p>Going on a simple run is a good way to get in your cardio exercise. But can adding weights turn your run into a strength workout as well? The answer is mixed. But it’s not the most effective way to build muscle mass. So, what does "stronger" mean to you? Running with weights may make you a stronger runner, meaning it will improve your speed, endurance, and strengthen your joints, making you less prone to impact injuries. But weight training, or resistance training, would likely be a better method for building lean mass. Running with weights means you’re increasing the difficulty of your cardio workout by adding more resistance. Guidelines published by the American Council on Exercise (ACE) say that running with one- to three-pound weights on your arms or legs can be great for aerobic fitness, but won’t necessarily help you build much muscle mass or weightlifting capability. Running with added weight means your body needs to exert more energy than normal to cover the same ground distance at the same speed.</p><br/><br/><span style="display:block;text-align:center;clear:both"><iframe width="640" height="360" src="https://www.youtube.com/embed/lGQaGzsK7tE?rel=0&showinfo=0&controls=2" frameborder="0" allowfullscreen title="Kling #20. A growing family! Happy (much belated) Thanksgiving! #ai #musclegrowth muscle growth (c) by Muscle Growth Komiks"></iframe></span><p>That means you’ll burn more calories. Moving your body weight across a certain distance at a certain speed takes a certain amount of energy expenditure. When you add weight onto that amount, the energy required goes up. According to ACE, doing aerobic activity while using one- to three-pound arm or hand weights will make you burn about 5 to 15 percent more calories. Running with weights can help you build more strength than regular running in someways, but not all. One study looked at young men who wore weighted vests of 5 to 10 percent of their body weight during everyday activities. Researchers found that wearing a weighted vest during aerobic training sessions can measurably improve speed and agility. Strength and power, however, weren’t meaningfully affected. Another study found improvement in postmenopausal women’s isokinetic strength after 12 weeks of running with weighted vests. In a 2012 study on adults with overweight and obesity, aerobic training was less effective at increasing lean muscle than some aerobic training combined with some targeted resistance training.</p><a href="https://en.wikipedia.org/wiki/Prevention"><img src="https://jitc.bmj.com/content/jitc/7/1/189/F6.large.jpg"></a><br/><br/><p>Different kinds of training will benefit different types of muscle fibers. Steady-state endurance training, like moderate-intensity running with low or no added weights, may help improve slow-twitch muscle fibers. These are the kind most important to sustained running. Running with weights isn’t necessarily a good way to improve your fast-twitch muscle fibers, which are the kind of muscles associated with explosive power or Prime Boosts Male Enhancement higher-intensity force. More research is needed in order to know exactly how much functional strength and muscle mass running with weights is likely to increase. There aren’t currently any comprehensive studies on humans that measure meaningful differ > > 웹 에디터 끝
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