Leisure Sports and Competitive Sports
The origin of the word “sport” comes from an old term meaning “to amuse oneself” or “to enjoy.” From this, it is believed that sports were originally a form of leisure activity.
However, as sports gradually evolved into competitive activities where winning and losing became more important, they are now often classified into “leisure sports” and “competitive sports.”
Leisure sports promote both mental and physical health. Competitive sports, on the other hand, tend to strain them. Athletes wear down their minds through the unpredictable outcomes of winning and losing, and they train their bodies to gain an edge in competition, engaging in exhausting battles against opponents.
However, as the saying goes, “A good horse is one that stays sound”—even if slightly inferior in ability, a horse that runs without injury is considered a fine horse. In other words, if you get injured, everything is lost.
When it comes to training, the goal should be to find the optimal intensity and volume that maximize results without causing overtraining.
The Maffetone Theory
One answer to this problem is the “Maffetone Theory.” Developed by American physician Dr. Philip Maffetone, this theory was designed to balance athletic performance improvement with health preservation. It became widely known because triathlete Mark Allen, a six-time winner of the Ironman World Championship in Hawaii, used it in his training.
Based on the “180 Formula,” athletes determine their maximum and minimum heart rate and use this range for running. The goal is to train aerobic (slow-twitch) muscles and develop an aerobic base—a body that uses fat rather than carbohydrates as its primary energy source.
Building an aerobic base brings several benefits:
Since fat is a far more efficient energy source than carbohydrates, the body becomes more durable.
By preventing drops in blood sugar, it helps maintain calm, stable thinking, creating a stronger mind.
Because it avoids overusing anaerobic (fast-twitch) muscles, which recover slowly, it reduces the risk of injury.
Since aerobic muscles are responsible for posture and contain most capillaries, strengthening them leads to a body that is less prone to fatigue in daily life.
This approach has been praised as a groundbreaking theory because it clearly defines an upper limit for training load, essentially saying: “This is enough—going beyond this only increases injury risk and does not improve overall performance.”
Running Based on the 180 Formula
First, determine your maximum heart rate using the formula:
180 − age
Then adjust based on your physical condition:
A. Recovering from illness or just recovered: −10
B. Injured or feeling unwell: −5
C. Trained consistently without major issues for the past two years: ±0
D. Trained consistently without issues for over two years: +5
For example, a 20-year-old in category D would have a maximum heart rate of:
180 − 20 + 5 = 165 bpm
Next is pacing. During warm-up, gradually raise your heart rate from resting level to your maximum heart rate over 15 minutes. Do not increase suddenly; increase gradually.
After 15 minutes, maintain your heart rate within the maximum aerobic zone (maximum heart rate to maximum minus 10).
Finally, cool down gradually over 15 minutes until returning to resting heart rate.
The main training period within the aerobic zone can be set freely, but if the total running time is less than 30 minutes, you should move directly from warm-up into cool-down.
Heart rate can be measured using a heart rate monitor such as those made by Polar, or by checking your pulse at the neck or wrist while running or briefly stopping. Counting beats for 6 seconds and multiplying by 10, or counting for 12 seconds and multiplying by 5, gives beats per minute (bpm).
Immunity
For athletes who train daily, a decline in immune function is unavoidable. Compared to the general population, they are more susceptible to colds and flu, food poisoning (gastroenteritis), styes, and herpes (shingles).
Once health is compromised, recovery takes time, and during the season this can negatively affect not only the athlete but also the team’s performance.
To prevent this, it is necessary to take precautions assuming reduced immunity: washing hands, gargling, wearing masks in winter, and avoiding raw foods.
In addition, maintaining high-quality nutrition (including protein, vitamins, and mineral supplements) and good sleep is essential for supporting immune function.
One particularly effective method for boosting immunity is the “HSP bathing method.”
HSP Bathing Method
HSP stands for Heat Shock Protein, a special protein produced in response to heat stress.
By raising body temperature to 38°C through bathing, HSP production increases, improving immunity and physical performance.
Specifically, soak up to the neck in a 42°C bath for 10 minutes (15 minutes at 41°C, 20 minutes at 40°C), then keep warm for another 10 minutes in a heated room while dressed.
Be sure to hydrate well before bathing, and stop immediately if you feel unwell. To prevent accidents, inform family members before bathing.
The effects of HSP production last for about three days, so it is recommended to do this every 3–4 days.
Safe Exercise
There are also other types of exercise that support a safe athletic life. Relaxation-based exercises such as yoga, qigong, and “Yuru Taiso” help improve health.
Training-based methods such as Pilates, convict conditioning, “Beginning Movement Load Training” , and “Cellacise” can help improve athletic performance.
It is recommended to consult specialized instructors or books for proper guidance.
Taking Responsibility for Your Body
Even with preventive efforts, injuries and illnesses can still occur. In such cases, the first step is to consult a doctor and undergo necessary examinations.
What is important is to fully understand the diagnosis and treatment plan provided. If anything is unclear, you must ask questions until you understand.
You should not leave decisions about your own body entirely to others. You must understand your condition and agree with the treatment before proceeding.
If recovery does not occur under one doctor’s care, or if you are not satisfied with the treatment plan, it is ultimately your decision to choose another option.
Treatment and Recovery Options
For injuries, treatments at hospitals or orthopedic clinics are called physical therapy. These include manual massage, heat therapy, and electrical stimulation.
All of these aim to improve blood circulation in the affected area and speed up recovery. In addition, there are many effective alternative therapies such as chiropractic care, acupuncture, sports stretching, and hot spring therapy.
Choosing and combining different treatments according to your condition is also part of an athlete’s skill.
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