Should I see a doctor before I start endurance sports?
Young, fit people without any complaints do not necessarily have to see a doctor before they start endurance sports. For people over 40 years of age, on the other hand, a short check with a doctor is recommended, especially if no sport has been done for years before. Even if an elevated blood pressure is already known or if symptoms such as shortness of breath, heart stabbing or dizziness occur at times, a medical examination should be carried out beforehand. The first point of contact can be the family doctor, who can give an initial assessment by means of a physical examination and blood pressure measurement. If there are any abnormal findings, a referral to a specialist (cardiologist, sports physician) can be made.
Slow increase of the training
Many beginners initially make the mistake of completely overloading themselves with the training at the beginning. The consequences are unhealthy blood pressure increases and a rapid loss of motivation. Especially if no sport has been done for years, it is therefore recommended to start slowly with endurance training.
For untrained persons it may even be advisable to start with only 5 minutes of jogging in one go, alternating with repeated walking breaks. Fast walking can also be completely sufficient at the beginning. How quickly the duration and intensity of the exercise can be increased depends on the individual training condition of the person concerned. The most important thing here is to listen to the signals of your own body such as breathing, pulse and muscle fatigue. A rule of thumb when jogging, for example, says that the load should be chosen in such a way that it is possible to hold a conversation at the same time.
How long should I strengthen my cardiovascular system?
Optimally, the endurance training should be done about three times a week for about 30 to 60 minutes each time. But also shorter and less frequent activities can have a positive effect on the cardiovascular system, endurance sports are always “worth it”. It is essential, however, that the training is carried out regularly and, above all, on a long-term basis.
Only by continuing the activity can a permanent protective effect on the cardiovascular system be achieved. In the best case, therefore, the sport should be continued for a lifetime. At an advanced age and in the case of certain underlying diseases, it is of course advisable to switch to appropriate sports such as swimming, hiking or special cardiac sports groups for patients with heart disease.
The load should therefore be adapted to the physical condition, but in the best case it should be done at any age to achieve a lasting effect. Is it allowed to do sports for cardiac arrhythmias? Is it allowed to do sports with cardiac dysrhythmia?
