Create training plan

This example shows how varied a training plan for a fitness training can look like. In addition, there are training units with coordination exercises and mobility training, as well as sprints and circuit training. If the exemplary three-week plan is extended with this, you can develop a solid foundation for your fitness within two months.

The type of training and training plan naturally also depends on the time frame. If you have more time, you can also train more or invest more time in your training plan and thus create more variety. Important for building up a good physical condition is a varied training plan that takes into account the various basic physical characteristics of strength, speed, flexibility and aerobic endurance.

In addition to these factors, nutrition and the subject of sleep and recovery naturally also play an important role. Endurance is the ability to withstand a load for as long as possible and to delay the fatigue-related reduction in performance, which occurs in any case, as long as possible. Furthermore, a quick ability to regenerate is part of endurance.

Aerobic endurance is used for general health training, fitness training, fat burning, compensatory weight training, and in sports. Even high-performance sprinters train in the basic endurance area at the beginning of their training phase in order to be able to regenerate the high loads in specific running training more effectively. A good endurance capability also allows for more intensive training in the weight room.

Further detailed information on this topic:

Endurance
Endurance Training
Endurance sports and fat burning
Endurance Performance Diagnostics
Marathon
Triathlon

Force is the ability to overcome, hold or give way to external resistance through the interaction of muscles and nervous system. Preferably, strength is trained by dumbbell training in the gym. However, strength training does not necessarily mean muscle building.

Muscle build-up training is only one form of strength training. The maximum strength is the basis for all other strength skills. More detailed information on this topic:

Strength training
Maximum Strength Training
Functional strength training
Strength training and fat burning
Strength training and nutrition
Strength training in childhood
Strength training at an advanced age
Strength training for women
Bodybuilding
Muscle building
Fitness

Speed is the conditional ability to react as quickly as possible to a stimulus from the environment and to convert it into physical movement.

In sport, a distinction is made between elementary and complex forms of speed. In most sports, good speed is a prerequisite for athletic performance. Further detailed information on this topic:

Speed

In terms of conditional abilities, mobility often falls in the shadow of endurance, strength and speed.Recent scientific research has shown that the effects of a stretching program, before and after exercise, did not achieve the hoped-for or expected results. More detailed information on this topic:

Stretching
Stretching exercises