How can you do endurance sports without straining your legs?
The classic image of endurance sports is running or cycling, but there are also a variety of ways to do endurance sports without putting strain on the legs. For example, there are hand ergometers that can be placed on a table and are driven by the movement of the arms. Swimming can also be done without using the legs, using Pulbouys.
There are also some upper body strength and endurance workouts that can be done on a stool, for example, and can even be done at home. Boxing exercises demand many muscle groups of the upper body and drive up the pulse. By slightly varying the exercises, they can be performed sitting or standing but without placing great demands on the legs.
Endurance sports during pregnancy
Especially at the beginning of pregnancy, endurance sports are not a problem during pregnancy and can even have a positive influence on the pregnancy. However, a few things should be considered in order to create optimal conditions for mother and child. Fast and jerky movements or contact sports should be avoided during pregnancy, even if you train your endurance performance, because of the increased risk of injury.
The pregnant woman should only train as long and as intensively as she feels comfortable. In order to ensure an adequate energy supply for mother and child, a carbohydrate-rich diet should be followed, especially before training during prolonged endurance training. Training in water or cycling is particularly suitable during pregnancy, as there is no impact on the body like when running.
Endurance sports against depression
It is proven that serotonin is released during endurance sports. Serotonin is a hormone that is reduced in depression. An increase in serotonin levels is also the starting point for many antidepressant drugs.
Endurance sports can therefore have a positive influence on depression. Not only through hormone release but also through improved self-esteem and inhibition of the release of stress hormones. Nevertheless, endurance sports should not be seen as a full therapy or therapy replacement. A depression can be positively supported by endurance sports, but a medicinal and/or psychotherapeutic treatment should be carried out in any case!
Endurance sports in old age – what should be considered?
Endurance sports in old age is a good way to counteract the consequences of the aging process. The positive effects on the entire body (see above) can prevent cardio-vascular as well as psychological diseases. Especially people who have already done endurance sports all their lives can continue to do so in old age.
If people want to start endurance sports in old age, they should observe their body well, especially at the beginning. Overloading should be avoided, and even sports that put a lot of strain on the joints are not ideal in old age. It is important that the cardiovascular system changes with age.
The pulse is slower overall and should be brought into high ranges even for a short period of time. The lung function gets worse with age, so that shortness of breath can occur more quickly. The influence of medication should also be discussed. It is important to stop training immediately and consult a doctor if you experience any symptoms such as chest pain, tightness, dizziness or other signs of overexertion. In general, it is useful to determine the individual performance level by means of a stress ECG, so that the stress limits can be maintained during training.
