Exercising regularly has many positive effects on your health, fitness, and general well-being. But does that mean “a lot helps a lot”? FITBOOK asked the experts when it might be too good.
Sore muscles, sore joints and a really tired body: the phrase “sport is murder” comes to mind when you push your limits again. Is it really the case? FITBOOK spoke with an orthopedist, a nutritionist and fitness trainer, and a nutritionist. And so much in advance – expert answers won’t taste good at all!
Green light for daily sport!
As the orthopedist from Munich physician Dr. Martin Marianowicz ensures that daily training is not a problem. On the contrary: he describes it as the best thing you can do for yourself and your body. “Whoever trains half an hour every day lengthens his life by ten years”, is his daring thesis. But he has plenty of arguments for that too! Sport has positive effects on the circulatory system and the immune system, brain function, muscles and bones, in short: the whole organism. “The joints do not stabilize when sitting. We have a musculoskeletal system, not a ‘stationary system’”, says the expert.
Also interesting: these sports are the gentlest on the joints
Do you want to run every day? Let’s go!
According to Marianowicz, it’s even okay to put on your running shoes every day. “It is not said that joint pains or the like occur,” says the orthopedist. With the right running shoe, even jogging on asphalt isn’t bad for your joints. Someone whose knees or ankles hurt after the race should switch to another discipline. Then p. B. Swimming is very easy on the joints. “If the body doesn’t send any other signals, there’s no reason not to play a sport you enjoy every day,” says Marianowicz.
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That’s what the fitness advisor says.
Online health advisor Maren Naue also finds it positive to increase your heart rate every day to improve your condition, strengthen your body and do something for your immune system. “As long as you don’t always run a half marathon,” she adds. Unlike the doctor, she emphasizes the importance of variation; in her opinion, the most important thing for a balanced workout. “It’s ideal to train cardio one day, upper body muscles the next, and lower body the next.” In Naue’s experience, programs that are too one-sided may actually promote signs of burnout.
Breaks are also part of training…
The experts confirm the benefits of daily sport and also agree on another point: that the regeneration phases are part of the training. So if you don’t make it to the gym, don’t panic: you’ll also benefit from recovery periods. During rest, energy reserves are replenished and stress levels adapt. This means that the body can adapt to a higher level of training.
Also interesting: The correct regeneration after training.
…as well as diet
During sports, the body has an increased energy requirement due to muscular activity, explains nutritionist Sven-David Müller. If you train regularly, you should adjust your nutrient intake accordingly. Otherwise, in the long run, you will not only lose fat tissue, but also muscle mass.
“When you sweat, the body loses a lot of zinc and other water-soluble trace elements that are needed to form antioxidants,” explains medical journalist and author Müller (“Sports Nutrition: Need-Based Concepts for Endurance, strength and leisure sports”, double edition). Therefore, drinking a lot is particularly important to increase fluid balance. After all, mineral water is usually mixed with zinc, sodium, potassium, magnesium and other valuable ingredients.
Also interesting: You should eat this before and after exercising
According to Müller, training, although super healthy in the long term, is a situation of oxidative stress for the body in the short term. And the greater the physical effort, the more stress it places on our metabolism. This means: more and more antioxidant enzymes are lost. And in reality they would be responsible for protecting cells from aggressive oxygen compounds that are produced as intermediate products of metabolism (so-called “free radicals”). If free radicals are not captured, the risk of various diseases increases. “Skin changes such as impurities or hair loss can also be a consequence.”
Therefore, to build the body, the fundamental thing is a balanced diet rich in antioxidants before and after exercise. Antioxidants are found in vegetables and fruits of intense colors such as tomatoes, broccoli, peppers or blueberries, as well as as in as well as in various nut and vegetable oils. And don’t be afraid of carbs! “If this nutritional building block is missing, protein, which is highly praised in athlete circles, is excreted from the body unused. I recommend consuming carbohydrates an hour or two before exercise to protect muscles.”
There is no “correct” dose
Sport should challenge, but not overwhelm. Consequently, your own body is the best indicator of how much (daily) training is good for you. Do you feel weak and tired? Then take a day off from sports. It is indisputable that beginners should not overdo it. Daily sessions are also fine at the beginning of your sports career, but they should not last too long. If you want to increase your training, you should observe the following general rule: first train more often, then longer. Anyone who has already built strength and condition can slowly increase the intensity.