How can people watch sports all day?

Can you actually train too often?

By Laura Pomer | January 14, 2020, 4:54 p.m.

Exercising regularly has plenty of positive effects on health, figure and general wellbeing. But does that mean that “a lot helps a lot” also applies? FITBOOK asked experts how much exercise might be too much.

Sore muscles, aching joints and a really tired body - the phrase "sport is murder" literally comes to mind when you have pushed your limits again. Is that really the case? FITBOOK spoke to an orthopedic surgeon, personal trainer and nutritionist. And so much in advance: Your weaker self will not like the expert answers at all!

Green light for daily sport!

As the Munich orthopedist Dr. med. Martin Marianowicz assures, daily training is NOT a cause for concern. On the contrary: He describes it as the best that you can do for yourself and your body. "If you train for half an hour every day, you extend your life by ten years," is his steep thesis. But he also has many arguments for that! Sport has positive effects on the circulatory system and the immune system, brain function, muscles and bones, in short: the entire organism. “The joints are not stabilized while sitting. We have a musculoskeletal system, not a 'standstill' apparatus ", says the expert.

Do you want to jog every day? Let's go!

According to Marianowicz, it's okay to slip into your running shoes every day. “It has not been said that joint pain or the like will occur,” the orthopedist knows. With the right running shoes, even jogging on asphalt is not harmful to the joints. Someone whose knees or ankles hurt after the run should actually switch to another discipline. Swimming, for example, is very easy on the joints. Marianowicz: "If the body does not send any other signals, there is no reason to do a sport that is fun, Not to follow up on a daily basis. "

Also interesting: Why indoor cycling is perfect cardiovascular training

That's what the personal trainer says

Ex-Olympic swimmer and personal trainer Micha Østergaard also sees it as consistently positive to get your pulse racing every day in order to improve your stamina, strengthen your body and do something for your immune system. “As long as you don't always do a half marathon,” she adds. Unlike the doctor, she emphasizes the importance of variation - in her opinion, the be-all and end-all for a balanced training. “It is ideal to train cardio one day, the upper body muscles the next and the lower body the next.” Østergaard's experience shows that programs that are too one-sided could actually promote signs of wear and tear.

Rest periods are also part of the training ...

The experts confirm the advantages of daily sport and also agree on another point: that regeneration phases are part of training. So if you don't make it to the gym, don't panic: you will also benefit from the recovery phases. When you are at rest, energy stores are replenished and stress levels are adapted. This means that the body can adapt to an increased level of training.

... as well as nutrition

During sport, the body has an increased energy requirement due to muscle activity, explains nutritionist Sven-David Müller. Those who exercise regularly should adjust their nutrient intake accordingly. Otherwise you will not only lose fat tissue in the long run, but also lose muscle mass.

"When you sweat, the body loses a lot of zinc and other water-soluble trace elements that are needed for the formation of antioxidants," explains medical journalist and author Müller ("Sports nutrition: needs-based concepts for endurance, strength and leisure sports", dual edition). Drinking a lot is therefore particularly important in order to top up the fluid balance. After all, mineral water usually contains zinc, sodium, potassium, magnesium and other valuable ingredients.

According to Müller, training - albeit super healthy in the long term - is an oxidative stress situation for the body in the short term. And the greater the physical strain, the more stress it means for our metabolism. In other words: more and more antioxidant enzymes go flute. And they would actually be responsible for protecting the cells from aggressive oxygen compounds that arise as intermediate products of the metabolism (the so-called "free radicals"). If free radicals are not captured, the risk of a variety of diseases increases. "Skin changes such as impurities or hair loss can also be a result."

Also interesting: you should eat this before and after exercise

Accordingly, in order to arm the body, a balanced diet rich in antioxidants is essential before and after exercise. Antioxidants are found in intensely colored vegetables and fruits such as tomatoes, broccoli, peppers or blueberries, as well as in various nuts and vegetable oils. And don't be afraid of carbohydrates! “If this nutritional component is missing, the protein, which is highly praised in sports circles, is excreted from the body unused. I recommend consuming carbohydrates about an hour or two before exercise to protect the muscles. "

There is no such thing as the “right” dose

Sport should be demanding, but not overwhelming. Accordingly, your own body is primarily the best indicator of how much (daily) training is good for you. Do you feel tired and tired? Then it's better to take a day's sports break. It is undisputed that beginners shouldn't overdo it. Even at the beginning of a sports career, daily units are fine, but they shouldn't be too long. If you want to increase your workout, you should observe the following rule of thumb: first train more often, then longer. Those who have already built up strength and stamina can slowly increase the intensity.

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