Sports is healthy, but not always! People who exercise too much and too long can just be a lot less healthy than people who do not exercise. Moderate sports is the magic word. But what is healthy and when do you exercise too much? We explain it!
That too much and too long exercise is not so healthy for you, was shown by a study in the journal magazine Heart. In that study are their results of going to effect of activities on the health. Moderate sports was good, turned out - not too surprising.
In one of the studies is part of the follow-up of more than 52,000 people. They examined, among other things, the running of health. In general, runners were 20% less likely to run into young deaths than non-runners.
But: the positive effect of running on health fasting less if runners are more than thirty kilometers per week, of more than six days a week, of harder than 12.5 kilometers per hour. The entrepreneur also discovered what a healthy amount of running is: eight to thirty kilometers per week, at a speed of about 9 to 12 kilometers per hour, spread over three to four times a week. In runners who stick to health of great importance. They were not 25 percent less likely to die young.
Another 'problem' that can arise if you do a lot of sport, is attack on your heart. If you are intense sports, your body burns sugars and fats to supply your muscles with energy. Just like a burning fire, your body also produces 'smoke' in the form of free radicals. It can make a connection with cholesterol and can form a layer of stroke with your heart and blood vessels and damage your cells. Your body can prevent this process for an hour, but even if you are more intensely bent, your body will no longer be able to capture radically.
Of course it is not a good idea to hang your sportswear on the willows, sports want to stay healthy. Overturned, possible, too high, type 2 diabetes, Alzheimer's disease, dementia, overweight and you slow down the old age process. You become and stay stronger, your bones stay healthy and you get a good mood of sports. But you do not have to work fanatically for more than an hour in a row.
If you want to maximize the health effects of sports, then consider these tips:
If you like sports every day ...
... limit spicy endurance training than to one hour a day and listen to your body: if you hurt energy, consider a rest day and / or take a walk and stretch well.
If you like to sport more than an hour a day ...
... limited the intensive part of your training to 45 minutes to one hour. Continue with yoga exercises, strength training of a less heavy activity like swimming - at a leisurely pace.
If you train hard ...
If you are not too tall, you walk kilometers per week. But if you often get up with little energy, your fitness does not improve, your appetite goes down from when you see exercise as an assignment, then you have probably reached your own limit. Use your common sense and try to reduce. Just like your muscles, your heart can also use a rest day. You do not have to lie down, you can also take a walk, or do yoga instead of your cave training.
If you are looking for a workout that makes you healthier ...
... that then this: pull a sprint from 20 to 40 seconds and lower your heart rate to a normal level. Repeat this five to eight times. From research that intensive interval training improves your condition and shape quickly, without the validity.
In short: enjoy sports and do not get frustrated by the idea that you have to make hours per week of having to exercise very hard, so that does not really need to be done.
Change: following the reactions to this article, the term diabetes type 1 has been changed to type 2 diabetes.
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