The Endocannabinoid System (ECS) is like a silent conductor in the background—it regulates mood, pain, stress, sleep, appetite, and the body's overall balance. Modern neuroscience considers it one of the most fundamental discoveries of recent decades.
Runner's High: Endocannabinoids vs. Endorphins
For decades we believed endorphins were responsible for the positive feelings after running. Current research debunks this theory. Endocannabinoids, unlike endorphins, easily cross the blood-brain barrier and can directly influence the brain.
Aerobic Exercise—Confirmed Effects
Optimal intensity: 70-80% of maximum heart rate. Duration: 30-90 minutes of moderate-intensity exercise. Most effective activities: running, brisk walking, cycling.
Strength Training—Surprising Findings
Strength training brings surprising findings in the endocannabinoid system. Both anandamide and related molecules like PEA and OEA increase, while 2-AG levels usually remain unchanged.
Practical Recommendations
Aerobic training: 3-5x per week, 70-80% max HR, 30-60 minutes. Strength training: 2-3x per week with at least 48 hours rest between sessions. Recovery: Yoga, tai chi, light walking in nature, 7-9 hours of sleep.
Jiří Stabla. Photo: Adobe Stock