The mitochondria is the powerhouse of the cell and is responsible for converting things like protein, fats, and carbohydrates into ENERGY! Energy that is stored in your body can't not be used unless it is oxidized, converted into ATP (the energy currency of the cell) and converted into energy. The mitochondria is where the energy is produced. Mitochondria produces about 95% of our body's energy. Our ability to live, breathe, move, and be energetic would be severely compromised without healthy, efficient mitochondria.
How do you increase of the number of mitochondria and there efficiency? Through exercise and nutrition! We can increase the number of mitochondria in the muscle cells. Total energy production in the muscle is increased. The quality of mitochondria is also very important to our health and wellbeing. You can increase your mitochondria quality by eating vegetables. Individuals will live longer, perform better athletically, and feel more energetic when they can a higher mitochondrial efficiency.
For running (exercise in general), the best way to improve mitochondria in the muscle cell is through base building, easy running. This intensity is 65-79% off of your maximal heart rate. For most individuals, this is 45-60 seconds off of their marathon pace or 1.5-2 minutes slower than their 5K pace. Base building "easy running" (low intensity exercise) increases the number, size, and distribution of mitochondria. This is where aerobic metabolism (oxygen is present in the cell) occurs in the muscle cells. As your body becomes more efficient at receiving and processing oxygen, your cells can metabolize fat for energy in the mitochondria more efficiently and store glycogen (stored carbohydrate fuel) in your body. Lower intensity exercise allows your body to bring in more oxygen during exercise. As your body adapts, you only get that much more efficient at higher level of fitness. You burn more energy (calories) from fat! You need fat to burn fat to lose fat. This will help you change your body composition for the better!
Overall, you just have more ENERGY! You look good and feel good because you are exercising and eating healthy. Our exercise and nutrition affects every cell in the human body. So take care of yourself! Everyone wants to live longer, perform better, and have more energy!
If you have any questions or comments, feel free to post or email!
Happy Mitochondria for Happy Running & You :)
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