Every second person has every reason to run away. Because 50 percent of Austrians suffer from too much stress in the workplace, as a recent study by the health agency Bad Aussee shows.
Today, people react to stress situations the same way they did in primitive times: hormones are released, blood pressure and blood sugar rise, the heart beats faster, and the tension in the muscles increases. The entire organism is put on alert to have enough energy available for a well-tried response pattern: fight or flight.
The heart has to do more while walking than at rest. But that’s what creates the basis for slowing down the rest of the time, but still pumping more blood through the body per shot. It works more economically. How is this possible? Assuming a man in his mid-40s, after years of abstinence from sports, he starts regular running training, which he gradually increases. After a few months, his average resting heart rate drops from initially 70 beats to 50 beats per minute – a sign of good fitness. This gives a minus of 20 beats per minute. 1200 strokes save the heart every hour, while in an average office day it is about 10,000 strokes less. So the heart works through the regular training of economic, and even in stressful situations. “With well-trained runners, we can see that their heart rate is lower, even in the hustle and bustle. That means they can handle the stress more relaxed, are calmer, do not get upset so easily. In this respect, one can justifiably claim that regular running also calms the nervous system, “says Dallamassl.
Running makes it easy. And it can lower the increased blood pressure of stressed people. “Regular running dilates the blood vessels, blood pressure drops,” Dr. Dallamassl. But that’s not all: running also helps in the fight against the secondary effects of hectic and stress. The Ausseer study has also shown that people who suffer from stress smoke more and drink alcohol than non-stressed people, especially in stressful situations. For example, the proportion of those who smoke up to 20 cigarettes a day is twice as high among those who are stressed as those who do not feel stressed. Anyone who is used to relieving their tension while running will seldom have to resort to glass or smoldering stalks.
That’s the way it works best
“If you want to reduce stress, then you should run at least every other day for 30 to 60 minutes. That’s a minimum of one and a half to two hours a week, “says Dallamassl. Important addition: “If you do it right, you should feel better after running than before.” This is best achieved when you are traveling at a comfortable pace. That’s a speed that makes it easy to talk to someone.
Who wants to substantiate this with numbers, should pay attention to his pulse: The optimal pace to reduce stress can be achieved with pulse rates between 65 and 75 percent of the maximum heart rate. The key data for this moderate pace is best determined in a sports medical examination. This recommends Dr. Dallamassl especially those who want to start running after a long sports abstinence. Even people who smoke, are overweight or have hypertension are well advised to have a thorough check-up before beginning exercise.
Exertion yes, exhaustion no!
Especially for beginners the sports physician recommends to control the pulse and to keep the respective values. Dr. Dallamassl: “Many beginners are too ambitious, they want to achieve too much in too short a time and are overburdened. This leads to great dissatisfaction because you are often exhausted after running. Excessive stress can also lead to pain in the musculoskeletal system. And last but not least: Those who are too ambitious to work, makes the ‘
anti- stress drug ‘ running another stress factor! ” Runners should not shy away, with a mix of slow running and
Start to go. From week to week, but the running phases should be more and longer, the walking breaks less and shorter.
Anyone who does that will feel the improvement in a short time. After a few weeks you should be able with this gentle increase to be able to run the required 30 to 60 minutes easily in one go – in slow well-being pace. “Of course you can also give a good throttle and let off steam when running, if you have annoyed about anything. But by and large, one should spend 70 to 80 percent of his weekly workload in the well-being area mentioned, “says the doctor.
What brings running: