Actress Kim Hee-ae (58) continued her exercise routine even in winter.
On the 28th, Kim Hee-ae posted on her social media (SNS), "Running 7km while feeling the beach breeze~ After running, I feel fully recharged! Perfect finish with a sandwich."
In the accompanying photo, Kim Hee-ae posed with her arms wide open against the backdrop of Jeju's winter sea and sky. Dressed in light running gear and wearing gloves, a hat, and sunglasses to shield herself from the sea breeze and glare, Kim Hee-ae's toned figure stands out. Later, she had a meal consisting of a healthy sandwich, cherry tomatoes, and olives.
Kim Hee-ae maintains a height of 164cm and a weight of 49kg. The consistent management behind her nearly unchanged weight and body shape since her 20s is evident. Living between Seoul and Jeju, Kim Hee-ae has become deeply immersed in running over the past year, often sharing her running snapshots. Let's take another look at the benefits of running that can be enjoyed in spring, summer, fall, and winter.
The Weight Loss Benefits of Running
As a representative aerobic exercise, running is an effective means of weight loss that helps burn calories and reduce body fat, with noticeable weight changes appearing after 3-4 weeks of consistent practice. Running at a moderate intensity for 20-30 minutes, 3-4 times a week, shows improvements in breathing after 2 weeks and weight loss after 4 weeks, with effects maximized when combined with a proper diet. The calorie burn per hour is significant; for a 70kg adult, running can burn about 700kcal, which is higher than swimming (360-500kcal) or tennis (360-480kcal).
Especially for middle-aged individuals like Kim Hee-ae, running contributes to maintaining a stable weight through enhanced cardiovascular function and increased basal metabolic rate. Strengthening cardiovascular function allows the heart and lungs to work more efficiently, enabling one to run longer without fatigue. An increased basal metabolic rate helps the body burn fat more effectively even at rest, making it easier to maintain weight. Running provides these benefits, helping to keep a slim figure for a long time.
When running, body fat and carbohydrates are consumed, making it effective for weight control and blood sugar management. The muscles in the thighs and buttocks also develop. Consistent running improves blood cholesterol and triglyceride levels, leading to clearer blood vessels. It is also beneficial for mental health. Running releases endorphins, the happiness hormone, allowing one to forget complex thoughts and worries. This enhances concentration, reduces feelings of depression, and aids in achieving deep sleep.
Benefits of 7km Running
Running 7km over 30-50 minutes burns 400-500kcal, making it optimal for fat loss while strengthening cardiovascular endurance and lower body muscles such as the quadriceps and glutes. This distance transforms the challenging state of running into the 'runner's high' effect, providing a sense of energy recharge, contributing to longevity, and improving endurance while reducing the risk of injury. Consistent running, like Kim Hee-ae's 7km beach run, is ideal for maintaining a toned body without excess fat. Especially, running in nature helps relieve stress and is beneficial for mental health.
Strength Training After 50
For runners over 50, it is important to prevent muscle loss and injuries by combining running with strength training. Squats, lunges, planks, and deadlifts (with light weights, 2-3 times a week, 15-20 repetitions) are recommended. These exercises are effective for core stability and posture improvement. Balancing upper and lower body strength with leg curls and shoulder presses enhances running efficiency. Leg curls, performed while lying face down to bend the legs, strengthen the hamstring muscles, protecting the knees and hips during running. Shoulder presses, performed seated with dumbbells or machines, strengthen the shoulder and upper body muscles, stabilizing running posture.
