Бег 1000 км

Заметки про jogging с сайта http://www.onlinejacc.org/content/65/5/411 (Журнал Американского колледжа кардиологии)

Jogging up to 2.5 h per week at a slow or average pace (8-9 км/ч) and a frequency of ≤3 times per week was associated with the lowest mortality.

Light joggers had a pace, approximately 5 miles per hour(8 km/h) (corresponding to 6 metabolic equivalents [METs]), and <2.5 h of jogging per week with a frequency of ≤3 times per week.

Moderate joggers had a slow or average pace, ≥2.5 h of jogging per week with a frequency of ≤3 times per week or fast pace, ≤4 h of jogging per week with a frequency of ≤3 times per week or slow or average pace with a frequency of >3 times per week or fast pace, <2.5 h of jogging per week with a frequency of >3 times per week.

Strenуuous joggers had a fast pace of more than 7 miles per hour (11 км/ч) (≥12 METs) and either >4 h of jogging per week or ≥2.5 h of jogging per week with a frequency of >3 times per week.

Jogging from 1 to 2.4 h per week was associated with the lowest mortality.

The optimal frequency of jogging was 2 to 3 times per week or ≤1 time per week. The risk estimates for jogging >3 times per week were not statistically different from those for the sedentary group.

Lower mortality rates were associated with a slow jogging pace (HR: 0.51; 95% CI: 0.24 to 1.10) and moderate jogging pace (HR: 0.38; 95% CI: 0.22 to 0.66). Notably, the group of fast-paced joggers had almost the same risk of mortality as the sedentary nonjoggers (HR: 0.94; 95% CI: 0.40 to 2.18).

Наименьшая смертность и заболеваемость отмечалась у медленных и средних бегунов (8 км/ч, 2-3 раза в неделю в сумме на 1-2.4 часа), смертность среди быстрых и часто бегающих (11 км/ч, более 3х раз в неделю) бегунов была такая же как и у людей с сидячим образом жизни.