Hobby Athletes – Adhering to Gradual Progression

1. Gradual Progression With the arrival of spring, many people start to engage in active sports again, but it's important that the preparation is gradual. Due to inactivity or reduced movement during the winter months, the body needs time to adapt to the increased load.

• Training Intensity: Start with a lower intensity and gradually increase the load. Instead of long runs or intense workouts, it is advisable to begin with short, lighter activities like walking, jogging, or low-intensity cycling.
• Progressive Load: In accordance with the principle of gradual progression, add extra load to each workout, but only if the effects of the previous session have been adequately recovered.

2. Training Time and Intensity

• Training Frequency: In the first weeks, aim for 2-3 workouts per week, and then gradually increase the frequency.
• Duration: The first workouts should be short, around 20-30 minutes, and can gradually be extended. The training duration should not exceed 45-60 minutes, especially if the athlete has not been active for a long time.
• Intensity: Pay special attention to intensity, especially in the first months. Moderate intensity training that allows for conversation is recommended.

3. Nutrition The energy and nutrient content needed for spring workouts plays an essential role in improving performance and recovery.

• Carbohydrates: Consuming carbohydrates before and after training is important to maintain energy levels. Complex carbohydrates (e.g., whole grains, brown rice, quinoa) are a good choice as they are absorbed slowly, ensuring a steady energy supply.
• Proteins: Necessary for recovery and muscle building. After training, it is recommended to consume protein-rich foods (e.g., chicken, eggs, cottage cheese, legumes).
• Fats: Healthy fats, such as avocado, olive oil, or nuts, help maintain energy levels and support hormonal balance.
• Hydration: Proper hydration is crucial before, during, and after training. Fluid lost through sweating must be replenished.

4. Recovery Recovery is crucial to avoid injuries and promote muscle building.

• Rest Days: Include rest days after every workout to ensure proper muscle recovery.
• Sleep: Sleep is extremely important for recovery. Athletes should ensure 7-9 hours of sleep each night.
• Stretching and Mobility: It is advisable to stretch after workouts to reduce the risk of injury and improve range of motion.
• Massage and Baths: Deep recovery can be supported with massages or warm baths, which relieve muscle tension.

5. Warning Signs Hobby athletes need to be aware if they experience pain or discomfort, as excessive load can easily lead to injury.

• Injury Prevention: Incorrect technique, too rapid increases in load, and inadequate rest can all contribute to injuries.

• Pain Monitoring: If pain occurs, particularly in the joints, rest should be taken, and medical assistance should be sought if necessary.

  • Pain (Especially in Joints):

    • Why is it important? Pain is one of the most important warning signs that should not be ignored. If sharp or stabbing pain is felt, especially in the joints, it indicates that something is wrong and the workout has likely been too intense.
    • When to notice? If pain is felt during running or other sports in the knees, ankles, shoulders, or spine, it could mean that the workout was too intense or that improper technique was used. Pain that doesn’t subside with rest or increases during subsequent workouts could indicate serious problems.
    • What to do? Take rest if pain occurs. If the pain persists, medical help should be sought, and consulting a specialist (such as a physiotherapist or orthopedic doctor) is recommended.

  • Exhaustion and Excessive Fatigue:

    • Why is it important? Excessive fatigue and heightened exhaustion could indicate that the workout was too strenuous, or recovery was insufficient. An imbalance between training and rest can lead to overtraining.
    • When to notice? If the fatigue persists after a workout, and you find it difficult to get out of bed the next day, or if mental energy is depleted, it may indicate overtraining. Additionally, if extreme fatigue occurs after each workout, it is worth reducing training volume or intensity.
    • What to do? In such cases, it’s important to rest, sleep sufficiently, and focus on proper nutrition. If fatigue persists and lasts for an extended period, a medical examination may be necessary as it could indicate chronic overtraining syndrome.

  • Muscle Cramps:

    • Why is it important? Muscle cramps can indicate an imbalance in electrolytes or excessive strain on the muscles. Cramps often occur due to dehydration, low mineral levels (e.g., potassium, magnesium), or improper muscle preparation.
    • When to notice? If cramps occur during training, especially after long runs, cycling, or intense strength exercises, it may indicate that the body is unable to recover properly or there is a lack of fluid or minerals in the system.
    • What to do? To prevent cramps, ensure proper hydration and mineral replenishment. If cramps occur, take immediate rest and try to relax the affected muscles with stretching exercises. Electrolyte-enriched drinks can be consumed before long workouts.

  • Heart Palpitations, Breathing Difficulties:

    • Why is it important? Heart palpitations and breathing difficulties may indicate that the workout intensity is too high, and the cardiovascular system is unable to adapt properly.
    • When to notice? If your pulse rises significantly during a workout and doesn’t drop quickly after resting, or if you experience difficulty breathing, you may have exceeded optimal training intensity.
    • What to do? If heart palpitations or breathing problems persist after rest, medical consultation is required. Intensity should be reduced, and the athlete should gradually return to training.

  • Injury Signs:

    • Why is it important? Injuries such as strains, sprains, or joint pain often signal that the body is overloaded or that the workout was improperly executed.
    • When to notice? Injuries most often occur when training is increased too rapidly, improper technique is used, or insufficient rest is taken after a load. Signs of injury include swelling, pain in the affected area, restricted movement, or bruising.
    • What to do? In case of injury, rest the affected area, apply ice, and seek appropriate medical care. Intense training should be paused, and rehabilitation is needed for recovery.

  • Mental Fatigue, Lack of Motivation:

    • Why is it important? Mental fatigue, lack of motivation, or mood disturbances may also be warning signs of excessive load or improper scheduling of the training program.
    • When to notice? If during training, you feel that you no longer enjoy sports or have lost motivation, this could indicate that you are under too much pressure and no longer find enjoyment in the sport.
    • What to do? In such cases, it is important to focus on mental rest, restore the enjoyment of sports, and try a less strenuous sport if necessary. If motivational problems persist over the long term, psychological assistance may be needed.

  • Hot Flashes, Dizziness, Nausea:

    • Why is it important? Hot flashes, dizziness, and nausea may indicate overheating, dehydration, or overexertion. These signs suggest that the body is struggling to cope with the stress of the workout.
    • When to notice? If dizziness or nausea is felt suddenly during training, it may indicate improper hydration or excessive intensity over a prolonged period.
    • What to do? Rest and cool the body down. Proper hydration is important at this stage, and if symptoms persist, medical assistance is needed.

Recognizing warning signs is crucial for avoiding injuries and maintaining a healthy training program. If any of these signs appear, it’s important to respond appropriately with rest or medical assistance.

6. Mental Preparation Motivation is key when starting spring training. The workouts should be enjoyed, and excessive pressure should be avoided.

• Setting Goals: It’s helpful to set realistic goals, such as increasing weekly training time or gradually improving performance.

These fundamental aspects can help ensure that the spring training start is healthy and effective while avoiding injuries and continuously improving sports performance.