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Training: When too much exercise becomes a risk
It is healthy to exercise regularly, but it depends on the right dosage. If you train too much, you overload yourself quickly and increase your risk of injury. In addition, people who do a lot of sport can become addicted.
Regular exercise is healthy
Experts agree that sport is good for health. Adequate physical exercise has been shown to have a preventive effect on obesity, cardiovascular diseases such as high blood pressure, hardening of the arteries and numerous other diseases, not least because sporting activities also strengthen the immune system. However, as in many areas of life, the right amount is important. Too much exercise can harm health.
Training programs that are tailored to competitive athletes
But for some recreational athletes it can't go fast enough. They pounce on extreme trend sports or training programs from the Internet, which are actually tailored to competitive athletes or experienced athletes. The training will soon become an overload. The risk of injury also increases
Prof. Dr. Daniel Kaptain, fitness expert at the German University for Prevention and Health Management DhfPG, said in a message from the dpa news agency: “Signs of overtraining are reduced performance, tiredness and irritability. In extreme cases, tension and injuries also occur. "
Muscle building takes place during breaks
Training is the stimulus trigger. The actual strength or muscle building takes place in the phases between the training units. That is why it is not only the duration of these phases that is important, but especially the quality.
“This includes the duration and depth of sleep, balanced and qualitative nutrition and the lowest possible stress level. If these factors are optimized, it is easier to compensate for more intensive stress, ”says Prof. Kaptain. The body also needs training experience. The organism is more resilient the longer this experience is.
It is best not only to adapt the training programs to the training level, but also to the general resilience or the ability to regenerate. According to the expert, both exercise selection and duration and intensity should be taken into account. If the program is balanced, the performance limit will not be exceeded as quickly.
“In order to optimally design an individual training, an experienced trainer is helpful who realistically defines the goals. In doing so, he should not only test the current level of performance, but also include lifestyle, ”explained the fitness expert.
Sport can make you addicted
In addition to the health risks, excessive training also harbors the risk of addiction, because sport can also become a dangerous addiction. According to health experts, you may be affected if you do not count sports like cycling at all, register in several gyms to be able to exercise at any time, or neglect your social environment for sports.
The same applies if you get withdrawal symptoms just because you can't train or don't tell your surroundings that you do so much sport. Ignoring warning signs of the body such as pain, exhaustion or headache is also a sign of addiction. Alarm signals should always be taken seriously. Those affected should seek support - in many cases, psychotherapy helps. (ad)