Sport not only trains the body, but also relaxes the mind. At least if you do it right - an important tip: take it easy.
Munich (dpa / tmn) - jogging is good for the mind - especially if you are not too exhausted.
"The positive mental effects come mainly from moderate running - in the so-called aerobic area, where the muscles still have enough oxygen," says Daniela Dihsmaier, who works as a systemic coach and sports mental coach in Munich. Aerobic means: running at around 60 percent of maximum performance.
Most people are traveling too fast, however, observes Dihsmaier. "My advice is: If it feels strenuous, slow down a bit. Almost so that you feel a little under-challenged. This is the right area for aerobic training."
What happens in the body? "In the aerobic area we know that the cortisol level in the body is falling - the load is still within limits and pleasant, so that thoughts can wander. This reduces stress," explains Dihsmaier.
Increase the efficiency of the brain
According to the expert, running in the aerobic area also has positive effects on cognitive performance. "New nerve cells are formed, which is good for the ability to remember. In addition, the neural network is promoted, which among other things benefits the working memory." Running in this area also increases your metabolism. This is how you strengthen your immune system.
"In addition, the body releases happiness hormones. On a mental level, this creates a moment of pleasure. This is imprinted at some point and it is always easier to overcome the bastard before the jog," explains Dihsmaier.
Body under stress
And what happens when you push yourself to the limit? "In the so-called anaerobic area, for example during interval training, you have adrenaline in your blood, the cortisol level rises here - you put your body under stress in order to improve your performance," says Dihsmaier.
This stress can also bring joy: "If you are competition-oriented, want to get faster and compare yourself with others, training success can be an additional reward and motivation for you," explains Dihsmaier and adds at the same time: "But you have to have a certain resilience for this so that it doesn't knock you down when you compare yourself to other people. "
This leads to her final advice: Anyone who goes running to get a permanent low should not enter this competitive sport and anaerobic training too early. And for someone in a depressed phase, it is not advisable to get into pressure situations during sports - as they can create competitions.
In this case, it is better to set an individual goal only for yourself - to master a certain running distance, for example.
© dpa-infocom, dpa: 200818-99-214484 / 2
