How many days off between training are recommended?
Ideally, there should be one to two days’ break between two training sessions. The body needs this time to regenerate and replenish its energy reserves. Those who take this time between two training units will show faster progress than with daily training.
On the one hand, the muscles need rest time to build up, on the other hand too frequent training protects against overstraining joints and ligaments. Especially when jogging, untrained people can suffer injuries such as meniscus damage and even stress fractures (e.g. on the foot) due to excessive and unaccustomed strain. The result is a longer injury-related forced break, which can set the person back during training.
What results can be expected?
The positive effect of endurance sports on the cardiovascular system has been proven in many studies and is considered undisputed. Already after a few weeks, a reduction of the blood pressure can be noticed at rest with consistent training. This can lead to a reduction in the dosage of blood pressure medication.
In early stages, physical exercise can lower blood pressure to such an extent that medication can be dispensed with altogether. The ejection performance of the heart muscle can also be increased by consistent training. In addition, regular physical exercise reduces the risk of developing diabetes mellitus. High blood pressure and diabetes mellitus are the main risk factors for the development of cardiovascular diseases.These include serious illnesses such as heart attacks and strokes, which are the main cause of death in industrialized nations such as Germany. Endurance training can therefore be recommended both to healthy people “prophylactically” and to patients who already suffer from high blood pressure, as a support to therapy.
Alone or in community?
Most endurance sports can be practiced well both alone and in groups. What a person is better at is therefore a matter of type. As an individual, you are more spontaneous and not bound to fixed dates.
However, the fixed agreement of training times helps many people to motivate each other. If you train alone, however, the duration and intensity of the training can be adapted to your own load. However, group training is often less monotonous and more stimulating.
