Build up condition

Generally speaking, fitness is built up when a certain type of sport is performed or has been performed regularly and over a certain period of time. Long-distance sports such as running, swimming, cross-country skiing, walking or inline skating are ideal for building up physical condition. Often the mistake is made in fitness training to look only at the endurance sport and to undergo training only in this area.

Condition training, however, also includes speed, strength and mobility. A good training to build up condition should contain all elements and be varied. The following example can serve as a training plan template.

WEEK 1: Loose running (approx. 25 minutes; 2.5-3 km; pulse 125), then a day of rest and two strength training sessions for trunk and legs (three series with 20 repetitions) on leg press, lat pull and chest press (approx. 45 minutes).

WEEK 2: Intensive interval training with four intervals, 1.5 minutes each at pulse 165 and three minutes each at pulse 125 (approx. 20 minutes). After a break day for unit two classical strength training (approx.

60). Another break day with a final long run (approx. 50 minutes) at pulse 140 and 6.5 km distance.

WEEK 3: Pulse 170 and 7 km distance (approx. 45 minutes) followed by a break day. Second unit with strength training of about one hour. After another day of breaks a relaxed run with approx.125 pulse and 3.5 km distance (about 30 minutes).

Improve condition

Since conditioning is a construct of four different skills, improving conditioning is somewhat more comprehensive than just endurance training. All four aspects of condition must be improved accordingly in order to increase them overall. A fitness training should therefore definitely include one: Variety.

For example, a mix of fitness or strength training, jogging, swimming, inline skating and piloxing or Bikram yoga is recommended to improve your condition. It is important that the training should be varied, so that the body always receives a new stimulus and “never rests”. The fitness training should also be variable in intensity.

Different intensities of stress train the body, especially in its ability to recover and ensure a healthy and fit cardiovascular system. Rest breaks are just as much a part of this as a balanced and healthy diet. Without sufficient energy and rest, the body will not be able to increase its performance level, or only slightly. After an appropriate period of habituation, the training can be intensified by adding extra weights to expose the body to a new, stronger stimulus.