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课程 7 · 年级 12+
Sport and health: recovery and injuries
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Muscles grow not during training but during sleep. Recovery: 7–9 hours of sleep is the mandatory "trainer", rest day between strength days, water and protein. Muskelkater (next-day soreness) is micro-damage to fibres: normal for beginners, but sharp joint pain means stop. For injury: the RICE rule (Rest/Ice/Compression/Elevation). See a doctor: sports physician or Hausarzt → referral to orthopaedics.
- ●Sleep under 6 hours makes training nearly pointless: recovery hormones work at night
- ●Joint pain is not Muskelkater: sharp pain means stop and see a doctor
- ●Unfallversicherung covers sport, but private training — ask first
❤️ "Sonntagsruhe" for the body too: German rest culture applies to sport — 1–2 full rest days a week is normal, not laziness.