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Train smart: follow your capacity, not just the physical activity guidelines Train slim
13 July
Ana Rodrigues
We all know that exercise is healthy. But how much exercise is actually enough? And do you always have to give it your all during every workout? The Dutch Physical Activity Guidelines provide a good starting point for this. For adults, the advice is to to exercise moderately intensely for at least 150 minutes per week, and to perform muscle- and bone-strengthening exercises at least twice a week. to do and limit prolonged sitting as much as possible. It is important to know that this no targets , but the minimum amount of exercise which is necessary to stay healthy.
However, in practice, we see that many people unconsciously deal with this in two ways. They either do too little because work, family, or other obligations always take precedence, or they deliberately try to perform at their maximum during every training session, even on days when their body is actually not ready for it. Listen to your body
No two days are the same. One day you feel energetic and strong, while on another you may have slept less well, be under a lot of stress, or simply feel more tired. That is precisely why it is important not only to follow a training schedule, but also to listen to your load capacity to check. A simple way to do this is to ask yourself one question before every training:
"How strong do I feel today? "
Give yourself a score of 0 to 10. - 8 to 10: Do you feel fit and energetic? Then feel free to challenge yourself a little extra. - 5 to 7: Great energy? Follow your normal training schedule. - 0 to 4: Low energy? Scale back the training slightl...
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