Training
Training is generally understood to mean practicing certain skills. This usually refers to physical abilities. We usually refer to the training of mental abilities as learning.
Physical activity and physical fitness are associated with a lower likelihood of falling ill and increase longevity. Increasing and training physical performance can reduce the likelihood of falling ill. But how does training work?
Our organism is obviously constructed in such a way that it reduces systems that it only needs a little. If you lie in bed for many weeks, the size of your heart, your stroke volume, your muscle mass and even your bone mass will decrease and atrophy. The body adapts its tools to its needs. Conversely, more exercise leads to an increase in stroke volume and the size of the heart, to an increase in muscle mass and strength. Even bone growth is stimulated in the areas that are particularly stressed – a “breathing system”.
So it is not surprising that someone who has been lying in bed inactive for weeks is not able to complete a 1000 meter run in a reasonable time. He needs to train his abilities again.
My negative experiences: Patients with incipient type II diabetes, for example, whom I had urgently advised to exercise more and who had visited a club or gym, usually returned frustrated after a few weeks. Most of them had overexerted themselves to such an extent that they had experienced more disadvantages than advantages from exercising.
When it comes to endurance training in particular, sensible instructions for those wanting to train are a prerequisite for success. And as is so often the case
It’s the dose that counts!
Oxygen is needed to provide energy during any physical exertion. Performance is primarily limited by the cardiac output, the blood flow to the muscles used, the ability of the muscle cells to absorb oxygen and the number and capacity of the mitochondria, the power plants of the cells. With increasing exertion, the more active muscle cells produce more lactic acid. It used to be assumed that the increased formation of lactate was merely the result of an increasing lack of oxygen, but in recent years there have been more and more arguments in favor of lactate being a messenger substance, a hormone that plays an important role in mediating the positive effects of sport on our health. With lactate accounting for only a few per mill of the energy supply for the stressed muscles (between the two lactate thresholds), it cannot be assumed that the additional energy requirement of the working muscles is the triggering factor. Rather, the increase in lactate tells the organism that it should adapt to an increased load (lactate as a messenger substance, hormone).
So – the more lactate is formed, the better?
Certainly not! With hormones, it depends on the right amount: too little hormone is associated with hypothyroidism, too much hormone is typical of hyperthyroidism – both are often not harmless conditions that should be avoided at all costs!
Hypothyroidism: hypothyroidism – hyperthyroidism
Hypofunction of the adrenal gland: Hypocortisolism – hyperfunction of the adrenal gland – hypercortisolism etc.
Both hypofunction and hyperfunction are associated with serious consequences!
If the strain placed on the muscles is too intense, they produce more lactic acid, which breaks down into lactate and H+ions, the organism becomes acidic and the pH value drops, with serious consequences. If the increased formation of lactic acid lasts longer, more muscle protein is also converted into glucose with the help of cortisone (gluconeogenesis). The formation of new glucose from muscle proteins is counterproductive in terms of training!
On the other hand, if the load is too low, the training effect will be minimal at best. A slight increase in lactate is important for mediating the effects of training; we are already talking about the “lactate hormone”.