Exercising regularly has many positive effects on health, shape and general well-being. But does that mean “a lot helps a lot”? FITBOOK asked the experts when there might be too much of a good thing.
Muscle and joint aches and a really tired body – the phrase “sport is killing” comes to mind when you push your limits again. Is this really the case? FITBOOK talks to an orthopedist, nutritionist, fitness trainer, and nutritionist. And very upfront: an expert’s answers will never taste good!
The green light for daily exercise!
As an orthopedic surgeon in Munich Dr. Medical Martin Marjanovic confirms 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. “Anyone who trains for half an hour every day extends his life by ten years,” is his bold thesis. But he also has many arguments for that! Sport has positive effects on the circulatory system, 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 ‘static system’,” says the expert.
Also interesting: these sports are the most gentle on the joints
Want to run every day? so let’s go!
According to Marjanovic, it is acceptable to wear running shoes every day. “It’s not said that joint pain or something like that will happen,” says the orthopedist. With the right running shoes, even running on asphalt doesn’t hurt your joints. A person whose knee or ankle is injured after running should already transfer to another specialty. So for example b. Swimming is very easy on the joints. “If the body isn’t sending any other signals, there’s no reason not to do a sport that you enjoy every day,” Marjanovic says.
Also interesting: a scientifically proven trick that makes running easier
Here’s what a fitness advisor says
Online health coach Marine Now sees it as always positive to get your heart rate up every day in order 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 difference – in her opinion, it is everything and its end to balanced training. “It’s ideal to train the core one day, the upper body muscles the next, and the lower body the next.” According to Nao’s experience, very unilateral programs can enhance signs of wear and tear.
Rest periods are also part of the training…
Experts confirm the benefits of daily exercise and also agree on another point: the phases of regeneration are part of training. So if you don’t make it to the gym, don’t panic: You’ll also benefit from recovery periods. During rest, energy stores are replenished and stress levels are conditioned. 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 exercise, the body needs increased energy due to muscle activity, explains nutritionist Sven David Muller. If you train regularly, you should adjust the amount of nutrients accordingly. Otherwise, in the long run, you will not only lose fat tissue, but muscle mass as well.
“When you sweat, the body loses a lot of zinc and other water-soluble trace elements needed to make antioxidants” (“Sports Nutrition: Need-Based Concepts for Endurance, Strength, and Recreational Sports,” double ed.). So drinking plenty is especially important to increase fluid balance. After all, mineral water is usually mixed with zinc, sodium, potassium, magnesium and other valuable components.
Also interesting: You should eat this before and after your workout
According to Muller, training – albeit very healthy in the long run – is a state of oxidative stress for the body in the short term. And the more physical exertion, the greater the stress on our metabolism. This means: more and more antioxidant enzymes are lost. They will, in fact, be responsible for protecting cells from aggressive oxygen compounds that are produced as intermediate products of metabolism (the so-called “free radicals”). If free radicals are not captured, the risk of various diseases increases. “Skin changes such as blemishes or hair loss can also be a result of this.”
Accordingly, in order to arm the body, a balanced diet rich in antioxidants before and after exercise is the best and last resort. Antioxidants are found in intensely colored vegetables and fruits such as tomatoes, broccoli, peppers or blueberries, as well as in various nuts and vegetable oils. And don’t be afraid of carbohydrates! “If this nutritional building block is missing, protein, which is highly praised in athlete circles, is excreted from the body without use. I recommend eating carbohydrates about an hour or two before exercise to protect muscles.”
There is no “correct” dose.
Sports should challenge, but not overwhelm them. Accordingly, your body is the best indicator of how much (daily) training is right 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 good at the start of your athletic career, but they shouldn’t last long. If you want to increase your exercise, you should follow the following basic rule: first train more often, then longer. Anyone who has already gained strength and status can slowly increase the intensity.