Exercise And Exercise Healthily

Exercise and exercise healthily

Training is physical activity aimed at improving or maintaining the performance of the body or individual organs. Exercise includes any form of targeted exercise and not just sports. In health-oriented training, the focus is on health benefits and well-being. This is reflected in an improvement in organ functions, physical performance and metabolism. But health risk factors such as blood pressure, body fat or bone density are also positively influenced.

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• Consume calories, improve fitness
• What is important in training
• The type of movement
• The dose of exercise

Health- oriented training can be based on the Austrian recommendations for health-effective exercise. During athletic training, it's all about the success in a competition to create, for example, a running track in a certain time. Certain skills are trained, e.g. special endurance, strength and technique in a sport.

Tip For information on how to avoid injuries during training, see Sports injuries.

Consume calories, improve fitness

Exercise has two major health effects:

• Every movement consumes energy or calories.
• Exhausting movement improves or maintains performance.

Even to a small extent, exercise has a positive effect on health. Because physical activity - in addition to nutrition - makes a decisive contribution to ensuring that the energy balance remains or is balanced. Every physical activity consumes energy in addition to the basal metabolic rate.

Exercise has a more positive effect on health if it is strenuous to a certain extent. You can only maintain or improve your performance through physical exertion. You will achieve the best effect with targeted, regular training that corresponds to your physical condition.

What is important in training

In order for physical activity to work properly and in a targeted manner, factors that determine the effect must be determined and biological or physiological principles must be observed. These regularities are also known as training principles. They are the basis for effective training. Optimal training follows an individual training plan that takes personal performance and health into account.

Whether and how (health-oriented) training works is influenced by the type of exercise and exercise dose.

The type of movement

By combining different types of movement, motor skills can be improved or maintained. This is important, for example, for mobility in old age.

• Endurance exercise: A physical activity in which large muscle groups in the body (at least 30 percent of the skeletal muscles) are rhythmically stressed affects the endurance capacity of the entire body. Endurance exercise is, for example, Nordic walking, hiking, running, cycling, rowing, cross-country skiing, swimming, but also sports games with permanent stress.
• Force loads: They mainly affect the performance of the stressed muscles and increase bone density. Strength training can resolve muscular inequalities and thus counteract poor posture and excessive joint wear. For strengthening exercises, exercises with your own body weight (e.g. push-ups, pull-ups), training on machines or with free weights or exercises with the Thera-Band are suitable.
• Bone- strengthening movement: Muscle movements, such as those performed during strength training, can exert stress on the bones, so that bone mass and bone density are built up. Exercise that strengthens the bones can be partially covered by strength training. With certain forms of movement, even stronger incentives are triggered for bone growth, e.g. jumping on a string, climbing (down) stairs, hiking / mountain hiking, ball sports, tennis, badminton, dancing or running.
• Coordination exercises : The interaction between nerves and muscles is trained. Good coordination skills enable, among other things, safe motor reactions and good balance. The exercises include, for example, standing on one leg, balancing on tree trunks or reaction games.
• Mobility exercises : Serve to maintain or improve the range of motion in a joint. Flexibility training includes, for example, "stretching".

The dose of exercise

The dose of exercise is determined by:

• the degree of exertion (intensity of workload or degree of workload, shown as a percentage of the individual maximum performance);
• the duration of a particular physical activity in endurance training (usually in minutes and hours) or the number of repetitions of an exercise in strength training;
• the frequency of load (the number of activities per week);
• the weekly scope (the sum of the activity times per week).