Sweating is when muscles cry... so there's nothing broken .....

Sweating is when muscles cry... so there's nothing broken..... Does training have to be painful? Keep going until you can't go any further, and then add another kilometer? Only when the muscles burn like fire, then and only then have you trained properly. Pain is weakness leaving the body after all... This was the theory in physical education class when I was in school. How often have you heard such macho sayings and laughed about them? Laughed because you know better. But what about gullible, inexperienced athletes who are actually impressed by it? Why not ask your fellow human beings how muscle soreness occurs, and you will hear the most interesting theories. Probably in first place is: "Muscle soreness occurs when the muscle becomes too acidic." Indeed, this was the prevailing theory in sports science for decades. Today, this thesis has been refuted. Often, muscle soreness is caused by intense strength training rather than by sports that generate high lactate concentrations (e.g. 800m sprint). Furthermore, the lactic acid level is metabolized relatively quickly, but the muscle pain usually occurs only after hours or the next day. Nowadays, science assumes that muscle soreness occurs due to high mechanical stress (eccentric strength training) or prolonged exertion (marathon), resulting in tiny tears in the muscle tissue. These so-called microtraumas lead to minimal inflammations and swelling of the muscle. Since muscle cells themselves do not have pain receptors, the pain does not appear immediately. It is only when the breakdown products of inflammation come into contact with nerve cells that muscle soreness begins. There is certainly nothing wrong from a psychological perspective with occasionally engaging in intense training to "push oneself to the limit" - the subsequent muscle soreness is well deserved. After regeneration, the muscle tissue even shows itself to be quite resilient, ultimately representing an adaptation to training. Trained individuals are not immune to muscle soreness compared to untrained individuals, only that the necessary training stimuli must be higher. If you want to train successfully in the long term, you should avoid the "sledgehammer" method and instead tailor your training to your personal performance level. The optimal stress ranges vary individually for each person. This depends, among other things, on gender, age, and general health condition. Modern fitness checks enable the quick and reliable design of perfect training plans. Those who achieve their goal in this way can rightfully be proud and happy! Therefore, have yourself tested and advised by a certified trainer-coach or doctor. The basis for high endurance performance is good oxygen supply to the muscles and a fat metabolism that functions at a high level, even under high loads. By maintaining a consistently high fat burn, the limited carbohydrate stores are preserved during low-intensity exercises and depleted less rapidly during high-intensity efforts. As a result, performances can be sustained over longer periods and distances can be covered faster. Additionally, a well-developed fat metabolism allows for quicker and better recovery between intense training sessions or hard workdays. To cope with higher intensities, a rapid adaptation of the cardiovascular system and getting the muscles accustomed to corresponding loads are also necessary. Therefore, for performance enhancement with a training volume of three endurance training sessions per week, a combination of extensive endurance training in the basic range (GA 1 conversational pace), intensive training in the development range (GA 2 quite strenuous), and interval training in the competition and peak range (very strenuous) is recommended. Ideally, you should have two training sessions per week in the form of a long ride or continuous exercise on the stationary bike, Nordic walking, inline skating, rowing, running, etc., for at least 20 minutes in GA 1. This foundational session contributes to increasing the fat metabolism rate in the muscles and improving oxygen transport. If you add a third session, it can be conducted as an intensive training session, provided the body is healthy. Otherwise, this should be discussed with your doctor before your next visit. An intensive continuous session in the performance range GA 1-2 or an intense interval training with varying loads in the form of sprint intervals can be completed with a duration of up to 20 minutes. This session contributes to optimizing cardiac work and improving the transition between fat and carbohydrate metabolism. The third session for muscle adaptation consists of strength endurance training with alternations between short high-intensity efforts and rewarding breaks of 2-3 minutes. Due to the more intense stress, this session should not exceed 20 minutes (in addition to warm-up and cool-down). After intense training phases or longer rides, regeneration sessions at low intensity and low heart rate can also be included. HIIT: High-Intensity Interval Training lives up to its name. Studies repeatedly show the benefits of such training, despite its short duration. Moreover, they are also fun. Various programs can be found on the internet or in the app store. Do not do them too frequently: a 1:3 ratio is ideal (2 basic training sessions relaxed, 1 HIIT session). Stationary Bike: Whether at home, in the gym, or in a cycling class - interval training or basic training on a stationary bike is effective and requires neither much time nor much equipment. Give it your all for 10 to 30 seconds during interval training! Then, pedal slowly for 60 to 120 seconds. Repeat this 5 to 15 times. Make sure to warm up properly before and cool down after. During basic training, maintain a continuous load in the low range. Personal Training or Gym: The newcomer or the classic? If you take your sports gear to work and head straight to the gym afterward, that's a good way to not give in to laziness. However, if you tend to skip workouts, it's better to schedule a fixed appointment with a personal trainer. Cancelling should not be an option! Regularly Train Your Strength: Our muscle mass decreases from the age of 30 onwards. Therefore, it is important to build it up through strength training. Seek professional support for this. You can also do your strength training at home with push-ups, pull-ups, etc. Move: To melt away excess fat, sufficient movement is necessary. Every day, you should engage in at least half an hour of continuous activity or three times ten minutes. Or, if you have a pedometer, aim for the magical 10,000 steps. Additionally, two to three more intense training sessions per week - longer than 30 minutes with a targeted heart rate - are ideal. Train the Fast Fibers: Muscles consist of red (slow) and white (fast) fibers. To fully activate muscles, high loads and intensities are necessary during strength training. So, don't just train in a "low gear," challenge your body. Increase Mitochondria: The cell powerhouses can only be increased through targeted aerobic endurance training. Remember: the longer you train, the better! And most importantly, always ensure adequate oxygen supply. Build Muscle Mass: The muscles are your largest metabolic organ, so you must train them specifically. Build muscles so that the turbo can be ignited. It's like comparing a race car to a Fiat 500. The race car goes fast but requires a lot of fuel. 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