Start endurance training slowly is more effective

The beginning of an endurance training should begin slowly

29.03.2013

At the beginning there is the will to exercise and sport. But most sports beginners do it wrong. Instead of a slow start for endurance training, many go into the full and train equal to the highest performance level. Especially after a long winter break, a slow start to physical well-being is important.

Numerous studies prove that endurance training strengthens the cardiovascular system, prevents diseases such as heart attacks or diabetes and reduces the risk of suffering from mental illness. But many people start the training completely wrong and do more harm to their body than to do something good with it. Endurance training like jogging involves slowly increasing performance, good warm-up training, adequate recovery periods and a healthy, varied diet.

Sabine Kind from the German University for Prevention and Health Management in Saarbrücken emphasized in an interview with the „Berlin newspaper“, that training „should start with a slow start after a winter break“. Important is one „individually adjusted intensity when reentering“. In addition, too intense endurance training with insufficient recovery periods can weaken the immune system and increase the susceptibility to infection“, so child.

In order to start the endurance training sensibly and for the sake of health, the sports expert recommends the following guidelines:

Reasonable intensity
The intensity of the stresses should be closely monitored. To check the heart rate is a heart rate monitor. At the beginning 10 to 15 minutes are enough. In this case, walking and walking should alternate with each other every two minutes. The limit is then set higher every week. In order to have fun even months later, the load limit should be increased only slowly.

No training without warm-up
The body should never be stressed without warm-up training. If the body is not burdened with previous moderate exercises, the performance suffers and the organism takes longer to recover. The load should be 50 to 60 percent of the maximum heart rate.

Important, especially when exercising in the fresh air, is the right sportswear. To prevent colds or flu, it is advisable to wear clothing that is breathable and protects against cooling. Has proven particularly useful the so-called „onion principle“. Athletes wear several thin garments on top of each other.

Right nutrition
The body needs a lot of high performance and above all high quality energy. Therefore, a balanced diet with good carbohydrates and proteins such as soy, turkey, fruits and vegetables is important. The food should be drunk enough because the organism loses a lot of fluid through sweating. To prevent the body from drying out, the rule of thumb is: one hour of sport equals 800 to 1000 ml of fluid. Good are unsweetened spritzers or just water. (Sb)

Also read:
Why does sports help with diabetes?
With sports against burnout
Too much sport is unhealthy
Even children show heart attack warnings

Picture: Picture: Berlin-Pics