According to Winston Churchill, "no sports" was the secret recipe for his long life despite his intensive cigar and whiskey consumption. Others claim that an hour of jogging extends life by seven hours. So who is right? Can I run my way to immortality? Or is the saying "sport is murder" true after all? Let's get to the bottom of this question:
In short: Of course, sport is healthier than the next series marathon on the couch. However, it's not about being like a top athlete; everyone should exercise within their own capabilities.
Cardio, i.e. endurance training, and strength training: According to the recommendations of the World Health Organization (WHO), everyone should do this regularly in order to maintain or regain health in the long term. The WHO defines "regular" as around 3 hours of moderate endurance exercise per week for an adult. Strength training is also recommended two days per week. These recommendations apply to people with a varied activity pattern in their everyday lives. If long periods of sitting cannot be avoided, this must be compensated for with additional training. (To the source)
It is often a challenge to integrate training into everyday life. We lack the time and, to be honest, often the motivation. When we are on vacation, we are more likely to be able to overcome our laziness, which can serve as a "kick-off" for the time after the vacation. We have compiled a list of sports for which the Ammergau Alps Nature Park offers the perfect conditions. For each sport, we briefly summarize the health effects and give a suitable activity tip in the nature park.
jogging
The classic in endurance training: running. Endurance exercises strengthen the heart muscles, so that the heart can pump more blood into the body with each beat. In combination with strengthening the respiratory muscles, this supplies the cells with more oxygen. Resting heart rate and blood pressure therefore decrease with regular training, which reduces the risk of heart disease. The strain also puts strain on the arteries, which are thus trained and kept young. The natural process of hardening and stiffening of the arteries is thus slowed down. Cardio training therefore keeps us young. (To the source)
Our tip for your jogging route: Run the route of the summer edition of the King Ludwig Run. This is available in the 21 km, 10 km and 6 km versions. If you are in the Ammergau Alps Nature Park in September, it is of course a good idea to take part in this special sporting event. You can find all information about the run and the routes on the Website of the King Ludwig Run.
A flat and extendable running route in beautiful nature is the circuit around Lake Soier. One lap is around 1,8 km long, to reach the marathon distance you only need to do 23 laps. Have fun!
Hiking and mountaineering
Hiking trains endurance and strengthens the leg muscles. This relieves the strain on the knee and hip joints and improves posture through strengthened postural muscles. When hiking on flat ground, the leg muscles are mainly stressed concentrically. This means that the muscle fibers contract during the stress, i.e. when pushing off from the ground.
Mountain hiking supplements this form of strain with eccentric strain. This occurs far less in everyday life and should therefore be trained in a more targeted manner. While the leg muscles are almost exclusively strained concentrically when walking uphill, the strain on the way back down into the valley is eccentric in nature. The muscle fibers are therefore lengthened or stretched. Many people are not used to these movements. They are advised not to underestimate the descent from the mountain and to get to know their personal limits with a shorter tour.
Another advantage of mountain hiking compared to hiking on flat terrain is the much more intensive training of coordination skills and balance. (To the source)
Hiking tips for the Ammergau Alps Nature Park:
along the Meditation path Ammergau Alps There are many stages that are also suitable for day hikes or walks. Natural and cultural monuments in a varied landscape characterize this route.
As an introduction to mountaineering, the Hörnle in Bad Kohlgrub and the fountain head, both of which offer breathtaking panoramic views and, of course, the well-deserved summit refreshment. If you need a few more meters of altitude, the Lab your summit goal in the Ammergau Alps. If the weather is good, you will be rewarded with a view of the Zugspitze.
Nordic walking
Nordic walking is one of the gentle, joint-friendly endurance sports and is therefore ideal for many people, especially beginners. In addition to the already mentioned effects of endurance training, such as lowering blood pressure and improving lung function, this special form of hiking is characterized by the following: Nordic walking places a lot of strain on the upper body. Leg, buttock and back muscles are trained intensively. So Nordic walking not only gives you strength and endurance training outdoors, but also burns an above-average number of calories.
In the Ammergau Alps Nature Park we have some perfect Nordic walking trails such as the Rantscher-Weiher Trail in Bad Kohlgrub or the Haselbachrunde in Bad Bayersoien As the movement pattern in Nordic Walking is not entirely self-explanatory and getting used to a wrong movement should be avoided, we recommend instruction and a joint hike with our certified Nordic Walking guides. The hike can be booked through our Experience shop. (To the source)
Cycling
Anyone who has ever had a knee injury will know that the first sport prescribed in physiotherapy to rebuild lost muscles is cycling. There are good reasons for this: up to 80% of the body weight rests on the saddle, meaning the knee joints are subjected to far less strain than in other sports, but the leg muscles are still heavily used. But the upper arm and abdominal muscles also do not remain relaxed when cycling and get their workout.
The cyclical leg movement also ensures an optimal oxygen supply to the joint cartilage.
If you want to get on your bike in the Ammergau Alps Nature Park, you will find our Komoot Collection definitely the right tour. (To the source)
Cross-country Skiing
Let's end this article with one of the healthiest and most holistic sports: cross-country skiing. Arms, shoulders, torso, legs: there is hardly a muscle that is not used when cross-country skiing. Cross-country skiing is a full-body workout in which the calorie consumption is higher than anywhere else at medium intensity. The intensity of the load can be easily controlled using the legs, arms and running speed, which is a great advantage, especially for those who are less experienced. Cross-country skiing also involves only minimal shock loads, meaning that only minimal forces act on the joints. (To the source)
Up to 180km includes the diverse network of cross-country ski trails in the Ammergau Alps Nature Park. From the Geizenmoos between Bad Bayersoien and Bad Kohlgrub, to the Buchwaldrunde near Unternogg, to the route of the largest cross-country race in Germany, the King Ludwig Lauf The cross-country ski trails lead to Ettal and Oberammergau. There is guaranteed to be something for everyone.
Conclusion
Every sport has its own advantages. But we have completely left out one aspect: the fun of exercise. If you don't enjoy sport and find it pure torture, you will never stick to doing it regularly. And that is the only way it will bring lasting benefits. So the motto is: get out there and have fun. And if your inner demons try to hold you back again and make you think of Winston Churchill, consider the following: the authenticity of the "No Sports" statement is doubtful. It was probably wrongly attributed to him. On the contrary, he was a huge fan of swimming and horse riding, which he enjoyed even well into his 70s.
So no excuses: let’s go!