Sport - Fit for the start?

Most people have a healthy sense of fitness and fitness. Of course, you already notice this in everyday situations: If you get out of breath quite early when climbing stairs, you should do something for your fitness just like someone who, after a long walk, feels exhausted and in need of rest rather than active and active. If you are unclear about your physical condition, you should not blindly engage in sports activities.

seal of quality

A good place to start is then a sports club with well-trained coaches. Through a survey on the current "sports career" and any existing physical impairments they can clarify which sport is eligible, and set up an appropriate training plan. Especially recommended are offers in sports clubs, which are certified with the quality seal SPORT PRO HEALTH. This has been awarded since 2000 by the German (Olympic) Sports Federation in cooperation with the German Medical Association for particularly qualified health sports (sportpro).

Well suited are fitness studios. With their varied offer, they ensure that everyone finds the right exercise. Many offer an initial exam to test stamina, strength and agility among the new members. This includes a medical risk questionnaire with body data (height, age, weight, body mass index, blood pressure and resting heart rate). For the field of fitness existed a quality seal SPORT PRO FITNESS (

What do I want to achieve?

Before you decide on a sporting activity, you should clarify various points for yourself:

  • Do I feel fit and healthy?
  • Do I need a sports medical examination (eg due to existing medical conditions)?
  • Why do I want to be athletic, what goals do I want to achieve (strengthen endurance, build muscle, improve mobility, tighten certain regions, lose weight ...)?
  • How much time do I want to invest?
  • Am I looking for a sport where I am flexible in terms of time or am willing to engage in fixed training times, eg. B. in the club? Would I like to participate in club activities and sports competitions on the weekend?
  • How much money am I willing to pay for my sport and equipment?
  • Can I motivate myself or should I activate partners or friends?

Certainly safe - when to (sports) doctor?

To a medical examination is then to guess if you already known pre-existing diseases - whether they affect the musculoskeletal system or internal organs. In principle, it is recommended against periodic physical activity in persons over 35 years of age who have not exercised for a long time, or in individuals with one or more risk factors such as:

  • Smoke
  • elevated cholesterol levels
  • lack of exercise
  • high blood pressure
  • overweight
  • Blood sugar disease (diabetes mellitus)
  • Heart disease in the family
  • Coagulation disorders of the blood
  • Smoking in combination with pill (for younger women)

The doctor's check-up usually involves a detailed history-taking interview and physical examination. Usually the doctor will do a blood pressure measurement and write an ECG. For special questions may be added to further investigations, z. B. Laboratory tests or a stress ECG.

Also helpful is the questionnaire of the Canadian Society of Sports Medicine. If you answer yes to at least one of the seven questions, a medical check-up is indicated.

  • Has your doctor ever said that you have problems with your heart and warned you to only do physical activity recommended by a doctor?
  • Do you often have chest pains during exercise?
  • Did you have any chest pain anytime last month, even without any physical activity?
  • Do you have problems with balance, do you suffer from vertigo attacks or do you at times faint?
  • Do you have problems with your bones or joints that could get worse through physical activity?
  • Has your doctor recently prescribed you heart or blood pressure medicines?
  • Do you know any other reason that could speak against your physical activity?

(PAR-Q - Canadian Society of Sports Medicine)

Just no boredom

Basically, the training program should be varied and varied. Fortunately, 70% of athletic training comes from the area of ​​endurance, 20% should be strength exercises and 10% exercises to improve mobility. For endurance sports such as jogging, walking, cycling, swimming, cross-country skiing, inline skating, aqua fitness are particularly suitable. But downhill skiing, ball games (foot and handball, tennis, squash) and sports dancing are also suitable if the intensity is high enough.

Lead a busy life

Make your life more active in general: these may be trivialities such as climbing stairs instead of elevator driving, the walk to the baker, which is done on foot rather than by car, getting off at one stop too early, so you have to walk the rest of the way. And a short evening walk is always a better sleep aid than many a long television evening. If you love animals, why not consider the purchase of a dog - by living with an animal companion you will find your way back to a more agile life.

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