Fitness training
When Exercising be recreational sporting activities referred to, which serve the physical performance ( fitness ) to improve and thus the health or obtain. Fitness training differs on the one hand from training for competitive sports or from training in ambitious recreational sports, where the focus is on achieving a sporting goal. On the other hand, it differs from physiotherapy and rehabilitation measures , which are aimed at restoring disturbed movement functions.
background
Starting point for a workout may be the realization that so-called lifestyle diseases to lack of exercise are due. Conversely, this means that many of these diseases can be avoided or at least delayed or alleviated through adequate exercise. Examples are cardiovascular diseases , diabetes mellitus , joint diseases , back pain , high blood pressure and obesity .
An extensive study from the USA in 1978 found that men between the ages of 35 and 74 are less likely to have a heart attack if they consume enough additional kilocalories (kcal) through physical exercise. According to this study, different types of exercise (climbing stairs, walking in the city, strenuous team sports, or a mix of different activities) are equally suitable for reducing the risk of heart attacks. In the group with less than 2000 kcal (= 8400 kJ) additional energy consumption per week, the risk of a heart attack was 64% higher than in the group with more than 2000 kcal. Further studies confirmed that an additional energy consumption of 2000 kcal per week should be aimed for in order to significantly reduce the risk of heart attack and achieve further health benefits.
preparation
The risk of injury should not be forgotten with every training session . Warm-up exercises prepare the muscles and the cardiovascular system for the upcoming stress.
Do not let yourself be guided by excessive ambition and train regularly, that is the better strategy in the long term. As an inexperienced person, you should ideally train with the help of a fitness trainer to avoid incorrect training or even injuries. People with health problems or the elderly should speak to their GP before starting any fitness training .
Training types
In principle, fitness can be trained individually or in a group. The current trend is for offers such as Nordic walking , aerobics , Pilates , back exercises , yoga , taijiquan , etc. In addition to the initial situation (e.g. overweight ) and the objective (e.g. losing weight), the decisive factor for the choice of training should also be Be fun factor.
Aerobic endurance training
According to popular belief, aerobic endurance training should be a focus of fitness training. It has a positive effect on the cardiovascular system, prevents or has a beneficial effect on diabetes and, together with proper nutrition, can reduce weight. All endurance sports come into consideration, for example cycling , running , swimming , walking , aerobics , etc. Depending on the sport, the continuous method, driving game and the extensive interval method are suitable training methods .
According to an investigation by the Hellersen Sports Clinic in Lüdenscheid , untrained men convert an average of 530 kcal / h when walking at a speed of 7 km / h, while women do an average of 461 kcal / h. The time required for an additional energy consumption of 2000 kcal per week is an average of 4 hours of walking for men and 4.5 hours of walking for women. With a slightly slower walking at 6 km / h, the time required to reach 2000 kcal is on average 5:07 hours for men and 6:21 hours for women. The training times should be spread over the week.
In order to stay in the aerobic range during exercise, the heart rate should remain between 60 and 75% of the maximum heart rate during exercise . The rule of thumb often mentioned for the maximum heart rate “220 minus age” has not been scientifically proven. If you want to know your maximum heart rate more precisely, you can have it determined by a doctor with an exercise ECG or determine it yourself using an exercise test. There is an interaction between endurance and strength training. Optimal endurance training is not possible without sufficiently strong muscles. This applies particularly to fitness training, as competitive athletes usually already have more relative strength. In addition to aerobic endurance, it is therefore advisable to train the muscular strength of the muscles that are particularly stressed during endurance training, i.e. usually the legs. Climbing stairs, squats, uphill runs, etc. are suitable for this.
Strength and flexibility training
Strength and flexibility training have a beneficial effect on back problems and the like and increase well-being. Strength is primarily trained through training on machines or free weights. Mobility can be improved through stretching exercises or appropriate mobilization exercises. Training methods such as yoga or pilates try to combine strength and flexibility.
Often one tries to pursue a certain goal through strength and flexibility training. This can either be the improvement of the health or the optical appearance. Strength training is very often used to compensate for muscular imbalances that have arisen due to lack of exercise or monotonous movement patterns. A constantly seated posture shortens the hip flexor, chest and back thigh muscles, among other things. Frequent running in heeled shoes can lead to problems in the calf muscles. These muscle groups should be lengthened through stretching exercises and the opponents (antagonists) strengthened through strength training. This is intended to compensate for irregular loads on the passive musculoskeletal system (bones, cartilage, ligaments).
Coordination training
Coordination training improves the interaction between the nervous system and muscles . In training theory, a distinction is made between two types of coordination. Intermuscular coordination describes the interaction between two muscles. Intramuscular coordination, on the other hand, describes the activation of a muscle by the nervous system. As a sporting ability, coordination can also be understood as a property for regulating and controlling muscle work in various situations. In training practice, there are many methods of training these types of coordination. In addition to the dance many sports games and improve combat sports or football , the coordination skills .
In addition, coordination training is essential to prevent injuries, as the nervous system is trained to act at lightning speed in the event of a potential injury situation. A balanced feeling of balance and the ability to orientate yourself support successful injury prevention.
EMS training with electrical stimulation
When EMS training using electrical stimulation (originally from the rehabilitation and sports medicine one is coming) without the traditional fitness equipment with or without the help of personal trainers trained. This gentle form of training is usually used as a supplement or when you have limited mobility or symptoms. Effective strength training with equipment can put a lot of strain on the joints, while electricity can also be used very intensively without putting additional strain on the joints.
This is also where the dangers of the method lie: While with conventional training methods the intensity is chosen by the user, with EMS training the intensity of the current determines the intensity. Since the trainee can only inadequately perceive this, there is a risk of overtraining with corresponding health consequences.
There are two different types of current that are used. Training with low-frequency electrical stimulation is the most common. This form of current only allows the stimulation of superficial motor nerves. This is quite effective, but also limited in its possibilities; especially because it is hardly possible to design the training in accordance with the training theory. For this reason, the so-called modulated medium frequency has also emerged more and more in recent years. At first this became increasingly popular in the field of electrotherapy (where it is known as MET), but now there are also the first training devices for EMS training that work with this type of current.
Virtual training
Virtual fitness is a new type of exercise in fitness training that is mainly used in the field of game consoles . The pioneer for this was the Nintendo Wii , which brought Wii Fit with the Wii Balance Board onto the market in April 2008 . PlayStation Move and Xbox Kinect have also been available since 2010 .
Fitness training and optimal fat burning
Contrary to the colloquial expression, muscles do not burn body fat. Burning fat and losing fat are two different things. When training to lose weight, the negative energy balance is crucial. This means that you only sustainably reduce “energy deposits” if more energy is “consumed” than is supplied. The type of training is rather irrelevant. However, it is useful to train both endurance and strength (to build muscle). The muscles are the largest organ that “consumes” energy (fat) even at rest. The training should take place in an optimal load range (below the anaerobic threshold ) and be as versatile as possible. The energy turnover of the muscle and the entire organism are very complex processes that take place simultaneously.
To put it simply, the body uses the so-called basal metabolic rate even in the resting state, which is of course higher in trained people than in untrained people (due to the higher muscle percentage). With increasing activity, the additional energy requirement is met first of all from glucose stores (in muscles, liver, blood), but overall it creates a negative energy balance. This means that the body “gets” the energy it has used up from the fat deposits during the recovery phase, if no more energy is supplied again. Nevertheless, a balanced diet (not a diet!) Should always be observed during physical activities.
Beginners in particular should seek advice from experts in order to avoid mistakes when performing fitness exercises. It is also important for healthy and successful fitness training that as many muscle groups as possible are trained evenly and that no imbalances arise.
Personal training
Personal training means personal support from a trainer. This intensive form of fitness training is often used by people who are very busy at work, who have little time to spend on training and who want to make the most of the time available through tailor-made exercise programs, or by celebrities who do not want to train in a gym. Often the personal trainers also offer further advice, e.g. B. Nutrition tips that support the training program in order to achieve the set goal. Today there are around 600 full-time personal trainers and several thousand trainers in Germany who offer personal training on a part-time basis. The price for a training hour with a professional personal trainer is between 80 and 150 €. The term personal trainer is not protected by law. You can call yourself a personal trainer even without any training. Commercial institutes offer in-house certificates and qualifications. People who want to be trained as a personal trainer and customers who want to hire a personal trainer should look for recognition from the Federal Association for Personal Training (BPT).
Online advice costs significantly less. Due to the health prevention in fitness training through endurance sports, the AOK had online training programs developed by the top marathon runner Herbert Steffny, the program Running in Form for endurance run and the Olympic participant and sports scientist Arnd Krüger the program Sattelfest for cycling . Both programs are supported by telephone and online advice.
Fitness trainer / fitness specialist / fitness supervisor
A fitness trainer professionally guides the person exercising during fitness training, helps with the operation of the equipment and corrects incorrect movement sequences in order to avoid incorrect training or even injuries. Fitness trainer is a training or further education that is carried out by private educational institutions. The training to become a fitness trainer is offered in various forms. There is classic full and part-time training as well as training to become a fitness specialist. But also modernized distance learning courses that offer training to become a certified fitness trainer both online and with face-to-face days. The state central office for distance learning (ZFU) examines such distance learning courses and issues certifications in order to be able to guarantee the consumer quality. In Austria, the profession of fitness trainer is excluded from the scope of the trade regulations according to § 2 GewO and therefore does not require a trade license. However, you can apply for the free trade for the "creation of training concepts for health-conscious people".
Career of the fitness trainer
With the introduction of DIN 33961-1, the German Institute for Standardization (DIN) has ensured that for the first time requirements are set for the staff in fitness studios. This is intended to ensure that fitness trainers in fitness studios can demonstrate appropriate qualifications, which was previously not a requirement. Means: A studio could provide unqualified personnel as surface trainers. As a budding fitness trainer, it makes sense to have a valid B license and, at best, an A license. There remains the choice of training or further education through private academies, sometimes with state examinations by the IHK (classroom teaching) or the ZFU (distance learning courses). State recognition is not required in order to be able to apply to a studio. However, it ensures that the course or the final examination has been checked accordingly. This training period varies depending on the type of training. The prospective trainer has access to quick training courses in just a few days or a degree over several years. A certificate which is "refined" by a third party (e.g. TÜV) is common. You can then apply with this.
See also
swell
- ↑ RS Paffenbarger, A. Wing, RT Hyde: Physical activity as an index of heart attack risk in college alumni . Am J Epidemiol 108 (1978), pp 161-175, abstract .
- ↑ Volker Höltke: Basics and principles of athletic training . Lüdenscheid-Hellersen, 2003, p. 28 f.
- ↑ Volker Höltke: Basics and principles of athletic training . Lüdenscheid-Hellersen, 2003, p. 30 f.
- ↑ Takana, H. et al .: Longitudinal modeling of the relationship between age and maximal heart rate. J Am Coll Cardiol , 37 (2001), pp. 153-156.
- ↑ Arnd Krüger : Strength and Endurance. In: competitive sports 2011, 3, 39.
- ↑ Muscle strength through EMS training: Dangerous electrical surges. In: spiegel-online.de. Retrieved December 20, 2015 .
- ↑ Micro-fitness studio: lifestyle trend in big cities. In: Berlin.de. Retrieved November 21, 2012 .
- ↑ Ina Brzoska: Electrical muscle stimulation: Give the bob current! In: Spiegel Online. September 28, 2012, accessed August 18, 2018 .
- ↑ Jutta Frenkel, Ulrich Knop, Joachim Winter (eds.): (R) evolution of electrotherapy - 10 years of MET research. In: elektro-medizin.de , Volume 1, on Google Books , ISBN 3-8311-4112-6
- ↑ Markus: EMS training: Training under power. September 20, 2019, accessed on September 23, 2019 (German).
- ↑ Live healthier with Wii Fit! nintendo.de, February 20, 2008.
- ↑ Big news for PlayStation 2010 and beyond. PlayStation Network , June 16, 2010; accessed March 14, 2012 .
- ↑ Xbox 360 UPDATE: Kinect release moved forward. Games Aktuell , August 17, 2010, accessed March 14, 2012 .
- ↑ "Fat Burning" in Sport: Myth and Truth. ( Memento of the original from February 2, 2010 in the Internet Archive ) Info: The archive link was automatically inserted and not yet checked. Please check the original and archive link according to the instructions and then remove this notice. In: dr-moosburger.at (PDF)
- ↑ Management Team No. 21/2007, pp. 31–33 (experience report in Dutch)
- ^ Federal Association for Personal Training
- ^ AOK - Always in shape
- ↑ Cycling trainer
- ↑ Fitness specialist (IHK). Retrieved March 8, 2017 .
- ↑ Training as a fitness trainer | dflv.de. Retrieved March 8, 2017 .
- ^ ZFU State Central Office for Distance Learning. Retrieved March 8, 2017 .
- ^ Federal standard list of free trades. (PDF) (No longer available online.) Federal Ministry of Science, Research and Economy, January 20, 2015, archived from the original on June 25, 2015 ; accessed on June 24, 2015 . Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice.
- ↑ Fitness studio - requirements for studio equipment and operation. DIN e. V.
