Why regular physical exercise is so effective for our health, what beginners should bear in mind, what he thinks of trend sports such as HIIT – Prof. Jürgen Scharhag, Medical Director of the Austrian Institute for Sports Medicine (ÖISM) and the Department of Sports Medicine, Performance Physiology and Prevention at the Institute for Sports and Movement Science at the University of Vienna, reveals this and more in the podcast “An der Quelle” (At the Source) – the podcast in the science magazine Rudolphina. Have a listen.
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➔ To the podcast (52 min)
Overview – what can you expect from the podcast?
The sports physician and sports cardiologist explains why even moderate exercise such as regular brisk walking or climbing stairs has proven positive effects on the cardiovascular system, metabolism, and immune system. He warns beginners and people who have been inactive for a long time not to try to do too much too quickly. A slow start and a gradual increase in exertion are the better way to improve (heart) health, physical fitness, and quality of life. “We recommend that recreational athletes increase their exercise volume and intensity slowly,” says Prof. Scharhag. A simple rule of thumb is: “Run without panting.”
Trendy sports such as high-intensity interval training (HIIT) are also critically examined: the cardiologist advises amateur athletes who are only moderately trained to avoid this type of exercise, as it can easily lead to overexertion.
The interview also provides insights into performance diagnostics at the ÖISM in Vienna.
“Reducing the risk of numerous diseases”
Most people sit too much. Regular physical activity is becoming increasingly important as a health factor. Prof. Scharhag emphasizes: “The human body is not designed for hours of sitting and inactivity.”
Exercise plays a key role in cardiovascular health, the prevention of metabolic diseases such as diabetes mellitus, and the strengthening of the immune system: “An active lifestyle can help you maintain your health and quality of life, slow down the aging process, reduce your risk of numerous diseases, and contribute to the successful treatment of existing diseases,” says the physician.
The “right” dose of exercise
"Moderate physical activity for a total of 150 minutes per week, spread over, for example, 30 minutes on five days per week – this is the right dose for healthy adults. This has been proven by large scientific studies. If 30 minutes is too long for you, you can train for shorter periods but more intensively, spread throughout the day. Every session lasting ten minutes or more counts," emphasizes Prof. Scharhag.
