Right sport for every Type of Personadmin
Some people go to the gym for four weeks and already have a six-pack underneath their t-shirt. Others struggle for months and see no success. How is that possible? For a long time it was thought that there were people whose bodies didn’t respond to exercise, so they trained but didn’t get fitter. These so-called non-responders then had wonderful excuses as to why sport was useless.
Now you know: the right training is primarily a question of type. To refute the non-responder theory, a study by Queen’s University in Kingston, Canada, followed several groups with different workouts over a period of months. They had to do either cardio or interval training. After a break, the training plans were swapped. The result: Both workouts were equally efficient on average. However, the individual results showed a different picture: Those who did not notice any success in endurance sports did get fitter through interval training and vice versa. The conclusion of the scientists? The right training is a matter of type, and everyone can be trained.
Sports physician Robert Fritz also confirms this: “There are different muscle fiber types, and everyone has different talents in sports.” Some muscles are designed to gain size, while others tend to work faster. “From the basic requirement, women tend to have the genes for endurance sports. Why? Because we were hunters and gatherers thousands of years ago. The women had to be on the move for a very long time, but at a very low intensity. The men hunted and had to provide energy quickly and were the fighters. It’s all ages ago, but it’s in our genes”.
So how do we train properly?
From a medical point of view, we should always train endurance, strength, flexibility and coordination to keep the body healthy. According to the WHO, 150 minutes of endurance sports per week, spread over three training sessions, would be ideal. Robert Fritz: “It’s for staying healthy and not really training. It’s important to do as little exercise as possible. Running at home every time as a competition with yourself doesn’t do anyone any good.”
By the way, when we do our rounds is not so important. “Anyone who does sports on Saturday and Sunday has already completed two out of three endurance training sessions and doesn’t need to have a guilty conscience if they only do sports once during the week,” says Fritz. But be careful: A maximum of two training sessions should follow one another, three in a row is too much. The body also needs rest.
How do I find out what sport type I am?
Performance diagnostics can help to design individual training effectively and to identify talents. “We use the patient to measure where the talent lies, where they are already well trained and where maybe something is still missing. We then base the training on that.” According to the expert, you can achieve success faster this way, which is an important factor in training: “Success is fun, it motivates,” says Robert Fritz.
Is strength training important for women too?
“Definitely, yes. Women belong in the gym!”, says Fritz. “From the age of 27 we lose muscle mass every year, one percent per year. And you can see that in people. Suddenly your back hurts, you have no stability, the basal metabolic rate goes down and you gain weight, even though you are hasn’t changed anything.”
Women in particular then often think of a hormonal change. According to the expert, however, the dwindling muscle mass is the bigger problem: “For many women, the lower back causes problems because the core muscles are missing.” A strong musculature relieves tendons and joints. You don’t need to be afraid of muscle mountains. “Anyone who does strength training regularly becomes more defined, you can see muscles, but certainly no mountains of muscles.”