Training implementation | Endurance sports and fat burning

Training implementation

Overcoming teething troubles To avoid possible risks, you should have a medical examination before starting an endurance training program. Please also note our topic Performance Diagnostics and Endurance Performance DiagnosticsPerformance diagnostics can also prove the training effect in improving your endurance values. – Do not train until you are physically exhausted.

  • Set yourself realistic goals. – Run/jog slower and shorter than you intended. – Choose flat terrain and avoid steep climbs.
  • Look for like-minded people who are at a similar level of performance as you are. – Set special times where and when you do endurance sports. – Do not find excuses against the sport, but reasons for motivation
  • If boredom arises during training, they should make the training more versatile.

Change the type of sport or the route. – If you have no more performance increase despite training, then you should change your training plan. If you have mainly run long distances with low intensity, you should choose shorter distances with higher intensity. – If training is nothing more than torture for you, then choose the sport you can best cope with and reduce the intensity.

Endurance sports for high blood pressure

Sport can also have a positive effect on high blood pressure. If high blood pressure is still in its early stages, it can even be reduced to normal levels. Thus, medication can be partially or even completely dispensed with.

In this sense, sport does not only affect high-performance sports, but even the change of the movement pattern and sporting activities can have a positive effect on high blood pressure and health. Especially good for the cardiovascular system are sports with a moderate endurance load, such as jogging, swimming, cycling and cross-country skiing. Sports such as tennis and ball sports can also be practiced outside of competition conditions, as long as no extreme peaks of stress occur.

Endurance training can lower the blood level of stress hormones (especially cortisone), which can be responsible for high blood pressure. In addition, the stroke volume of the heart is increased, oxygen consumption is optimised, heart blood flow increases, cholesterol levels in the blood can be lowered and heart rate and blood pressure can also be reduced. The effects of endurance training, which takes place three times a week and lasts about 45 minutes, are a reduction in blood pressure by up to 20 mmHg, a reduction in exercise heart rate by 20 percent and an increase in heart performance.

The training should therefore always be carried out and continuously adjusted. The effects of sport on the body are also noticeable in the burning of fat. The metabolism is stimulated and fat burning is increased.

Thus fat burning can make a good contribution to weight reduction. A cold, i.e. an infection of the respiratory tract, which is usually caused by viruses, can be of varying severity and usually heals spontaneously after one to two weeks. Since a cold can develop differently from person to person and depending on the virus, those affected can also feel differently stricken or fit.

In any case, it is important to give your body some rest at the beginning so that the immune system can react appropriately to the infection and the cold is gone as quickly as possible. This is because the immune system is already busy with the cold anyway and may be weakened by it. Endurance sports, as a further stress factor for the body and the immune system, would impair the immune defence against the cold, which is actually important at that moment.

If fever occurs as a reaction to the virus infection, one should not do sport in any case, as the immune system cannot fight back the virus and it can spread further in the body. In the worst case, heart muscle inflammation can be the result. It is generally recommended that you refrain from endurance sports, especially in the first week after the onset of the illness, and only start again gradually when you feel really fit again.

In case of doubt, it is better to refrain from endurance sports once too often, as the body could possibly use up important energy reserves to fight the cold. Then it could happen that the duration of the cold is somewhat prolonged. However, it is not the case that sport is absolutely forbidden for a cold with mild symptoms.

It can be practiced without harming the body. However, you must try to estimate the state of health of your body and the resilience of your body. In addition, the physical strain during sport always depends on the type of sport, the exercise and one’s own fitness and therefore one cannot generally make the same decision for all types of sport.

However, the following things have to be considered: Since the respiratory tract is stressed during sports due to increased breathing, a cold can cause breathing problems and increased symptoms, such as increased secretion or swelling, when the mucous membranes are already swollen and mucous. In addition, you may feel more exhausted after exercise than usual. For this reason, you should not be completely exhausted when you have a cold. However, very light sport can also strengthen the immune system and prevent colds if one is regularly active in a healthy state.