Beijing Daily Client | Reporter Wang Dan
According to media reports, Huawei's vice chairman Ding Yun html died of a sudden illness 3 days ago at the age of 53. Ding Yun often participates in long-distance running sports such as marathons, and also took employees to train in long-distance running during the National Day holiday, so many people believe that this accident is related to long-distance running.
Whether the death of the person involved is related to marathon running is still inconclusive, but this matter undoubtedly once again attracted public attention to the sport. In recent years, sudden death accidents caused by long-distance running have occurred frequently. Is the long-distance running, represented by marathons, pros and cons to health? How should we view this kind of fitness? Let’s talk about the famous popular science author Zhang Tiankan.
(1) The related mortality rate is not high but the injury is high
Whenever there is a sudden death incident related to running, some people's evaluation of marathons becomes extreme, believing that running marathons is not good for health. This statement is not completely unreasonable - running a marathon will indeed cause a great burden on the body without systematic training and weak physical conditions. This principle can be seen from the origin of the sport of marathon.
In 490 BC, Greek fought with Persian in a marathon, and Athenian soldiers defeated Persian . Fidipitz was sent to send the news of victory back to Athens City. He ran all the way from the marathon to the central square of Athens City, shouting "We have won", and then fell to the ground and died due to extreme fatigue. In 1896, the first modern Olympic Games established a marathon race event to commemorate Fidipitz, with a distance of 42.195 kilometers, which is the distance Fidipitz ran that year.
According to the statistics of the mortality rate caused by sudden death in marathons, marathon is not a high mortality sport, and the incidence of sudden death in marathons is 0.6-19/100,000. American Heart Association 2020 statistics show that in various exercises in a year, the probability of sudden death per 100,000 people is 0.31 to 2.1 people. In comparison, the mortality rate of marathon exercise is lower than the overall mortality rate of various sports, and is also lower than the overall (including non-sports) mortality rate (one person dies suddenly for different reasons for every 35,000 people).
Death is an extreme situation. Although the mortality rate caused by marathons is not high, this type of exercise can easily cause harm. The most extreme example is the Guangdong Qingyuan Marathon held in 2016, with 20,000 people participating. According to statistics from local health departments, as many as 12,208 participants were treated for the competition, including 39,838 muscle spasms, 1,743 sprains, 194 abrasions, 20 fainting, 107 abdominal pain, and 306 people were sent to the hospital for treatment, 17 people were critically ill, and 5 people were admitted to the intensive care unit. The causes of injuries vary, among which excessive exercise volume and running posture errors are the most common.
Therefore, before running a marathon, everyone needs to comprehensively examine their physical and mental conditions to see if it is really suitable for this exercise that tests physical strength and will.
(2) A niche sport that is not suitable for most people
marathon has a very famous name, but it is actually just a niche sport and is not suitable for most people.
Amid the craze of national fitness, marathons have emerged in China, and many cities in China regard holding marathons as one of the ways to enhance the city's influence. A road can meet the public's fitness and social needs, and can also create a business card for the host city, gaining high visibility and economic benefits.
2019 is the pinnacle of China's marathon. The "2019 China Marathon Big Data Analysis Report" released by of the China Track and Field Association shows that in 2019, a total of 1,828 marathon events were held nationwide, with an average of 4 games per day. In this environment, the "survivor effect" arises. Some people see people they know participate in half-marathons and full-marathons, and think that others can persist and they can do it, so they also devote themselves to the marathon, but they do not realize that there are a large number of unparticipants around them.
Beijing Marathon is the most telling.The Beijing Marathon is the highest-level marathon in China certified by the International Athletics Federation (IAAF). It has been held since 1981 and is once a year. By 2018, the number of participants in the Beijing Marathon reached 30,000, with the starting point being Tiananmen Square and the end point being Olympic Park Scenic Avenue, with a total journey of about 42 kilometers. In fact, in a megacity with a population of more than 20 million, only 30,000 people participated, which shows the "niche" attribute of the marathon.
In addition, according to the "2020 National Fitness Activity Survey Bulletin", my country defines the population who participates in activities of more than 3 times a week and has a moderate intensity of 30 minutes each time as the population who regularly participates in physical exercise, that is, the sports population. According to this calculation, the proportion of adult sports population is 30.3%. Among them, walking and jogging are one of the most involved sports for adults, with a running ratio of 19.8%. The number of runners participating in various competitions ranges from 4.75 million to 5 million, and the number of runners participating in full and half-marathon is about 2 million. In terms of China's 1.4 billion population, the sports population is 30.3%, and the sports population is 420 million. Marathon runners only account for 0.48% of the sports population, far less than running accounts for 19.8% of the sports population.
"Marathon fever" also reflects the celebrity effect. Some corporate executives and celebrities are running horses, which makes people easily associate their work achievements with horses, believing that this sport is one of the ways to test a person's will and improve their work ability; some companies also regard whether they can participate in marathons as corporate culture, which encourages many people who are not suitable for participation, but only you know whether the results are good or not.
(3) Whether you can "run a horse" or not, first, check for physical examination
It should be clear that people who have never participated in long-distance running competitions and rarely exercise in daily life should not easily join the marathon. If you really need it, at least you must first undergo a physical examination and medical evaluation to see if your physical condition allows it.
In 2020, the Journal of Circulation published an article by the American Heart Association, "Cardous vascular events caused by exercise and potential adverse adaptation to long-term exercise training", which pointed out that exercise may briefly increase the risk of sudden death and myocardial infarction because exercise is an important source of stress, and the risk of sudden death and myocardial infarction is most likely to occur in people who are not accustomed to exercise, and people who have regular exercise habits have a lower chance of such dangerous events than the former. This also shows that people who do not exercise frequently and have never participated in long-distance running should not "run horses".
participate in a marathon and have to undergo a physical examination first. People with congenital arrhythmia, hypertrophic heart disease, congenital coronary malformation and coronary stenosis , and even those with unstable plaques (atherosclerosis) on the inner lining of blood vessels are not recommended to participate. Because the possibility of vascular rupture under intense and high-intensity exercise stimulation will increase, it will rapidly develop into acute myocardial infarction .
Even people who have no problem with physical examination and often participate in exercise need to test which exercise amount is suitable for them, which mainly includes two aspects: understanding the amount of stimulating exercise in the corresponding age group (that is, 80% of the amount of extreme exercise ) and the amount of extreme exercise. This value can be professionally determined by the hospital's sports medicine doctor. Those who have been evaluated for marathons are recommended to go step by step, from running (800-1500 meters), long-distance running (3000-5000 meters) to mini horses (3000-10 kilometers), to half horses (21 kilometers) and full horses.
(4) You should choose the exercise method "tailored"
Marathon is actually a high-threshold exercise method. In addition, there are many exercise methods to choose from. Everyone should be "tailored" so that exercise can be beneficial to health, rather than harming health or even destroying health.
The key to scientific exercise is to choose the projects that suit you, how to know which sports are suitable for you, on the one hand, you need to try it yourself, and on the other hand, scientific research also provides help and guidance.
"Journal of the American Medical Association Online Open Access" compared 7 different types of common sports, including jogging or running, cycling, swimming, as well as other aerobic exercises (such as jumping or using other sports equipment), racket exercises (such as tennis, squash , etc.), golf , and walking. It was found that racket exercises are the most beneficial to health, and the risk of death in all causes can be significantly reduced by 16%. In addition, running can reduce the risk of all-cause death by 15%, and the risk of all-cause death by walking, other aerobic exercises, golf, swimming and cycling can reduce the risk of all-cause death by 9%, 7%, 7%, 5%, and 3%, respectively.
study also shows that these 7 exercises consume the most energy in swimming under the same exercise time, and the gentlest exercise is walking. A study of 272,550 participants found that walking exercise was the most common type of activity, with 78% choosing, followed by other aerobic exercises (30%), cycling (25%), golf (14%), swimming (10%), running (7%) and racket exercises (4%).
Theoretically, no matter what kind of exercise is, as long as you reach a certain amount of exercise, it can be beneficial to your health. For humans, there is no broader way of exercise than walking and running (non-marathon running).
(5) Is it useful to health for 10,000 steps a day?
WHO 2020 version of the exercise and sedentary behavior guide suggests that adults should perform at least 150-300 minutes of moderate-intensity aerobic exercise per week (quick walk, housework, walking dogs, dancing, carrying medium-weight items, etc.); or at least 75-150 minutes of high-intensity aerobic exercise (ball, running, mountain climbing, moving items over 20 kilometers, fast swimming, bicycles, etc.); or a combination of moderate-intensity and high-intensity exercise.
Recently, a study published in the journal Circulation by Harvard School of Public Health in the United States pointed out that 300-600 minutes of moderate-intensity exercise or 150-300 minutes of high-intensity exercise per week, or the equivalent combination of the two, has the lowest risk of death.
For the most extensive national movement, walking, two recent studies published in the sub-issue of the Journal of the American Medical Association provide guidance: walking 10,000 steps a day is the healthiest, but walking speed is equally important. 10,000 steps per day may reduce the risk of morbidity and death from multiple diseases, and faster walking speeds can bring additional benefits. This is a study of the correlation between step count data from 78,430 adults aged 40 to 79 years and health outcomes after 7 years, participants measured physical activity for 7 days by wearing wrist accelerometers.
The overall results of the two studies are as follows: walking more than 2,000 steps per day (up to 10,000 steps), the risk of premature death will be reduced by 8%-11%; walking 9,800 steps per day, the risk of dementia will be reduced by up to 50%, and walking 3,800 steps per day, the risk of dementia will be reduced by 25%; walking faster can reduce the risk of dementia, cardiovascular disease, cancer and death.
10,000 steps a day may not be able to do for some people. This is just the biggest goal, not the gold standard. It can be understood as follows: walking 2,000 steps a day is beneficial to health, and walking 3,800 steps a day can reduce the risk of dementia by 25%. Therefore, for people with limited mobility, the goal can be set to take 2,000-4,000 steps per day.
Another study of women in their 70s showed that the health benefits of walking stabilized within about 7500 steps, not 10,000 steps. Therefore, walking 2000-7500 steps a day, with a time of 20-60 minutes, is a way of exercise suitable for most people.
(Photo provided by: Visual China)
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