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Healthy exercise - What is the right amount of exercise?

Healthy exercise

Topic overview

  1. Disease patterns due to lack of exercise
  2. Disease patterns due to lack of exercise – Explanation
  3. Aerobic vs anaerobic metabolism
  4. Healthy exercise – What is the right amount of exercise?
  5. Lack of anaerobic exercise
  6. Excessive anaerobic training and its consequences
  7. Healthy exercise – implementation in everyday life
  8. Further articles on the topic of healthy exercise

1. Clinical pictures due to lack of exercise

1. Cardiovascular diseases

3. Mental illnesses

4. Obesity/overweight

5. Ventilation disorders

6. States of exhaustion

4. Obesity/overweight

6. States of exhaustion

3. Mental illnesses

4. Obesity/overweight

2. Clinical pictures due to lack of exercise – explanation

1. Cardiovascular diseases

One of the main causes of cardiovascular disease is a lack of exercise.

In particular, the fact that many people have not exercised in the maximum heart rate range for years leads to the heart muscle atrophying completely.

A lack of exercise also has fatal effects on the condition of the blood vessels.

2. Orthopaedic diseases

Lack of exercise leads to restricted movement in the joints.

Furthermore, the muscles of the human organism atrophy. A weakening of the musculature is followed by a shortening of the musculature, as the human organism desperately tries to establish stability.

These shortenings lead to compression in the joint space and the intervertebral spaces. This leads to osteoarthritis and herniated discs.

3. Mental illnesses

Lack of exercise is not one of the main causes of mental illness. Nevertheless, it is very important, as a recently published study shows. 

A lack of exercise is usually associated with less time spent outdoors and more screen time.

Too little exercise often also means little social contact and a reduced appreciation of nature.

This is a fatal vicious circle for both depression and burn-out syndrome.

4. Obesity/overweight

A lack of exercise is one of the reasons poor diet and hormone deficiency
is one of the main causes of obesity and overweight.

Devastatingly, hardly any other clinical picture brings with it so many other secondary diseases, so that at some point exercise itself becomes a major problem.

5. Ventilation disorders

As with the heart, a lack of exercise also leads directly to reduced lung function.

Furthermore, the cleaning mechanisms of the lungs are impaired.

As a result, ventilation disorders occur in the long term and even the susceptibility to infections increases significantly due to lack of exercise.

6. States of exhaustion

Lack of exercise leads to atrophy of the entire musculature in the human organism. On the other hand, natural adrenaline production is reduced and adrenoceptors cannot be sufficiently activated.

As a result, there is a downward spiral between
hypothyroidism
more and more sleep even less exercise and even more listlessness.

3. Aerobic vs anaerobic metabolism

Aerobic metabolism

– Burning carbohydrates, fat and oxygen to generate energy

– in a heart rate range below 80 % of the maximum heart rate

– Rough guide for amateur athletes: nasal breathing possible, intensive strength training and maximum strength training still anaerobic in principle

Advantages of aerobic metabolism

  • no lactate is produced
  • High load duration possible
  • Low energy consumption
  • high fat burning
  • Increase basic endurance

Disadvantages of aerobic metabolism

  • Intensive training of heart and lungs not possible
  • Training of sport-specific endurance not possible
  • No increase in strength, maximum strength, speed strength, speed and speed endurance
  • Hardly any increase in muscle mass

Anaerobic metabolism

– Fermentation of carbohydrates for energy production

– in a pulse range of over 80 % of the maximum heart rate

– Rough guide for wide-body athletes: nasal breathing not possible, intensive strength training and maximum strength training basically anaerobic anyway

Advantages of anaerobic metabolism

  • Intensive training of the heart and lungs
  • Training for sport-specific fitness
  • Increase in strength, maximum strength, speed, speed or speed endurance possible
  • greater increases in muscle mass

Disadvantages of anaerobic metabolism

  • lactate is always produced
  • No high load duration possible
  • High energy consumption
  • Hardly any fat burning
  • No improvement in basic endurance

4. What is the correct movement dimension?

A basic distinction should be made between competitive athletes, amateur athletes and non-athletes. For these three groups, I recommend the following ratio between aerobic and anaerobic exercise:

  • Non-athletes: 90 % aerobic, 10 % anaerobic
  • Amateur athletes: 80 aerobic, 20 % anaerobic
  • Competitive athletes: 70 aerobic, 30 % anaerobic

    You should cover a distance of three kilometers a day. For some, these are already part of everyday life. I recommend that older people and office workers take a 20-30 minute walk every day.

    Furthermore, everyone should spend fifteen minutes a week exercising in the anaerobic zone, i.e. at 80-100% of their maximum heart rate.

    5. Lack of anaerobic exercise

    With only 10% exercise in the anaerobic range for the non-athlete, you might think that you can simply leave it out. However, these 10 % are crucial for maintaining the health of the human organism.

    Here are some reasons why anaerobic exercise is recommended for non-athletes.

    • Cardiac muscle training
    • Improvement of blood circulation in the entire bloodstream
    • Maintaining lung function
    • Improved lymphatic system
    • Lowers pulse and blood pressure
    • Increasing physical and mental performance
    • Improvement of muscle and joint function
    • Improved energy supply by the mitochondria in the cell

    6. Excessive anaerobic training and its consequences

    If a lack of anaerobic exercise has health consequences, then an excess of anaerobic exercise naturally also has negative effects on the human organism.

    This phenomenon occurs very frequently, especially in amateur athletes, but occasionally also in competitive athletes. In addition to his often sedentary work, he trains twice a week at the limit, followed by a competition on Saturday. Due to exhaustion, the rest of the weekend is spent on the couch and there is hardly any aerobic exercise during the week either.

    If there are no misalignments in the musculoskeletal system, an excess of anaerobic exercise is one of the following poor diet hormonal deficiencies and environmental factors are the main causes of orthopaedic diseases.

    Further episodes:

    • Massive states of exhaustion
    • Acidification of the body and secondary diseases
    • No energy to promote holistic happiness in life
    • Burn out syndrome
    • Susceptibility to injury in sport increases massively
    • promotes the development of cancer
    • Reduction in physical and mental performance
    • Susceptibility to infection increases

    Recommendations for amateur and competitive athletes

    Central Europe Cycling Tour - 20 days - 2737km - 22334 Hhm

    Choose a steady pace, avoid unnecessary load peaks

    Picking mushrooms in the forest

    Very good aerobic exercise and the perfect balance to everyday working life

    Try out different types of sport

     

    …brings joy in movement, trains other muscle groups and coordination

    Pre-season preparation - 330 kg leg press

    Maximum strength training also makes sense for cyclists, footballers, handball players, etc., as the entire muscle is targeted.

    Half marathon from the cold?

    Do not imitate it under any circumstances, prepare/train for it for at least 4 weeks!

    Regeneration training after a competition

     

    approx. 30 minutes of lactate reduction at approx. 50-70 % of maximum heart rate

    7. Healthy exercise – implementation in everyday life

    It is important to integrate healthy exercise into everyday life in the best possible, effective, cost-saving and happiness-enhancing way. Furthermore, the correct ratio between aerobic and anaerobic exercise should be taken into account.

    Rules for implementation

    – Replace short distances by car with cycling or walking

    – once daily 4th/5th day Walking on the first floor instead of taking the elevator, at over 80% of your maximum heart rate, is already sufficient anaerobic training

    – Better implementation through complete daily planning

    – A 20-30 minute walk in the forest or by the sea is the perfect aerobic exercise

    – try out new sports that you’ve always wanted to do

    – Establish contacts with sporty and health-conscious friends