In order to avoid physical problems, former athletes should take it easy when returning to work after the winter break, even if they were also active in swimming or cross-country skiing in the winter. However, spring and summer sports put different strain on muscles and joints.
When it comes to exercise sports, you should first find out which sport is suitable. Running sports such as jogging or Nordic walking primarily train the cardiovascular system. In order to do something about back pain, you have to promote strength building. Training on the equipment makes the most sense for this. The important thing in all sports is that it is fun.
However, for newbies and returnees, start slowly, not too intensively, not too extensively, so that your motivation doesn’t drop and you don’t get injured. Many injuries in recreational sports are due to a lack of fitness and coordination skills. If possible, you should train in such a way that you can still have a conversation at the same time; Anyone who pants is too fast. When effort turns into agony, the likelihood of giving up increases. After a long break from sports, one of the sports that also allows for a slow pace is recommended. These include cycling, jogging, walking, hiking, inline skating and swimming. Only here can everyone move at their own pace and slowly increase their endurance.
However, the frequency and duration of training, as well as the pace of movement, should be continuously increased over weeks or even months. Take additional rest periods or training breaks at the start of training and choose a relatively short distance to start. Only long training sessions with medium stress are beneficial for health and the body. Regularly measuring your pulse on the inside of your wrist or on your carotid artery helps with self-control. An optimal pulse value at the beginning of the return to work is between 110 and 130 beats per minute. If your heart rate significantly exceeds the recommended number, you should slow down or take a break. Light endurance training, such as 30 minutes on the treadmill or stepper once or twice a week, is also ideal for an individual introduction. Only those who train correctly train the muscles and sports injuries can be avoided. Of course, warming up before and after training is very important.
If you train too long and too much at the beginning, there is a risk of incorrect and overuse injuries to the tendons, ligaments and joints. Because these structures, which do not have a blood supply, adapt to the unusual stresses much more slowly than the muscles or the circulatory system. It can take months for tendons to become thicker, more elastic and generally more resilient again. Regular training sessions not only strengthen your circulation, tendons and muscles, but also benefit your psyche and general well-being and ensure long-term balance.
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