Would you like to build muscle in a targeted manner?
Then certain sports are more suitable than others.
Do you cycle, jog or hike a lot?
All sports that train endurance, heart and circulation.
Muscles are also used during these activities, but there are far more effective ways to build muscle mass in a targeted manner.
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Strength training with equipment is one of the sports that specifically build muscles.
© Imago
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Build healthy muscles
Strength training with equipment is probably the most well-known way to train strong upper arm muscles up to a six-pack.
But other types of sport also specifically strengthen your muscles.
In general, a mixture of strength and endurance sports promotes physical health - as long as you follow a few important rules:
If you have pre
-existing conditions such as high blood pressure, talk to the
doctor treating you.
They can recommend the sports that are right for you.
Don't overtax your body
: If you start a hike lasting several days without training, you risk injuries.
If you have been physically inactive for a long time or want to get back in shape after an illness, you should start with simple exercises and gradually increase them.
Fitness survey
Pay attention to your heart
rate: During training, this should not exceed your individual stress heart rate, also known as training heart rate.
On the pages of the practice for cardiology and prevention by Thomas Gamm and Dr.
Franziska Bruhn in Berlin-Zehlendorn called the rule of thumb for calculating the training heart rate, which can serve as a guide: 180 minus age.
Give yourself breaks
: If you don't give your body a break, you risk fatigue fractures.
After a long day of hiking or a long workout at the gym, give yourself at least a day of rest.
Sore muscles are also a sign that your body still needs to regenerate.
List of rubrics: © Imago