Fitness training

In winter, cross-country skiing is a good way to train your fitness, as you can do interval training or driving games just like running. After a warm-up, there are different phases with different loads and recovery breaks. An additional effect of outdoor fitness training in winter is the strengthening of the immune system through the cool air.

A new trend in the fitness training industry is stand-up paddling. Here, you are standing on an oversized surfboard and can determine the intensity and speed yourself. This variant of locomotion over the water is an effective whole body training.

All major muscle groups are trained, which means that strength and speed are also included due to the movement of the sport. And because you do the training session on a rather shaky surfboard, your balance and equilibrium is trained as well. This also has an effect on the mobility when movements are to be balanced.

Those who prefer to train indoors or in a room can improve their condition with sports like Zumba, step aerobics, spinning or Thai Bo.Often the training is done in groups, which increases motivation and keeps the training fun. Especially Zumba is a good training possibility to improve or build up your fitness. The body is shaken to Latin American dance rhythms and combined with elements from aerobics.

What should you pay attention to during the advanced training?

When building up your fitness, it is better to train more often and for a shorter period of time than to insert too long intervals. You should also know your limits and set your goals realistically. Setting your goals too high can have a demotivating effect and lead to the cancellation of your training plan.

It is also important to alternate between the different conditional abilities. If you put more emphasis on endurance on one day, you can increase your strength, speed or flexibility in the next session. You should include recovery and breaks in your plan as well, otherwise you can quickly become overburdened and the whole training will not run efficiently.

Recovery is very important in order to achieve your goals. When planning your training plan, you should make sure that you don’t increase the intensity and duration too quickly, but that you first reach and consolidate the targeted level before you move on to the next level. Condition is often equated with the term endurance.

In fact, condition is the physical performance in various areas, including endurance, strength, speed and agility. In order to build up a condition for a particular sport, one should identify the individual elements of that sport and try to continuously challenge and improve in the required areas. Beginners should have a lot of patience to build up condition.

If you have no experience, you can also consult a qualified coach or sports therapist. In the gym, but also in other sports, the correct execution of movements and exercises from the very beginning is especially important. In this way the body learns movement sequences even under light load and forms a correct movement memory.

Weights, intensity or speeds should be increased slowly and continuously. If you overstrain yourself, you risk injuries as a beginner. Beginners are also often over-motivated at the beginning and do not see recovery breaks as necessary for their athletic development. In order to build up a good physical condition and to protect your health, you need patience, motivation, sufficient sleep, a healthy diet as well as passive and active recovery breaks. In addition, one should arrange a varied sports program and try to master new challenges in all areas of fitness.