GET FIT WITH ENDURANCE SPORTS AND THE TRAINING COMPANION
It is a well-known fact that regular physical exercise is good for your health and helps to reduce risk factors. Some experts even say, exercise can prolong your life. However, the question is: how much exercise is actually good for your health? Too much sport is damaging, whereas too little exercise does not achieve the desired results.
Studies in the fields of sports medicine and sports science have shown that only an optimal training with an individual training heart rate leads to the desired training effects. Training should take place on a regular and optimal basis and apart from that it should be fun. To ensure that your exercise will not become an ordeal it is important not to place unnecessary strain on your heart and body. So, if you follow some simple rules you can easily reach your training goals.
The choice of sports
The sport you have chosen for your training with the moveguard training companion should be easy to handle. Endurance sports include walking/Nordic walking, running, swimming, aquajogging, and cycling/mountain biking. Endurance sports keep you fit, influence your metabolism and strengthen muscles, respiratory system and heart.
The optimal intensity zone
Your optimal intensity zone is calculated by using your heart rate at rest and under strain. The resting pulse of a healthy person (measured in the morning in bed before getting up) should be between 60 and 80 beats per minute. For a trained endurance athlete it should be between 40 and 60 beats per minute and for a very well trained endurance athlete below 40 beats per minute. If your resting pulse is higher than 80 beats per minute, you should consult your physician.
A decreasing resting heart rate is an excellent indicator for an effective training. In order to achieve positive results, it is important to train regularly with your individual training heart rate. Therefore, the experts of moveguard have developed a formula for the calculation of your individual training heart rate. The formula is based on numerous scientific studies in the fields of sports medicine and sports science and on 5.000 performance diagnostics before and after a personal training at the German Sport University Cologne that lasted for six months.
Even elite sportsmen and women – including men’s and women’s national football team players – use heart rate measurements during training. By using a chest strap, your heart rate is transferred to a heart rate monitor or – as with the moveguard training app – directly to a smartphone. In this way your training sessions are monitored and recorded on your phone.
The correct training structure
Please note that a correct training always begins with a warm-up and a cool-down. So, start your training slowly with a warm-up of at least ten minutes and increase the intensity step-by-step. You should end your training with a ten minute cool-down. Decrease the intensity gradually until you finish your training.
Our recommendations at a glance
- train regularly
- start slowly (warm up)
- end your training slowly (cool down)
- train in your personal intensity zone
- exercise with an endurance sport that is fun and easy to do
- set yourself an achievable target