Strength training in combination with endurance training | Strength training for women

Strength training in combination with endurance training

Anyone who wants to achieve optimal training success, and this applies to women as well as men, should find a healthy balance between endurance and strength. If the daily schedule allows it, endurance and strength should always be split.Otherwise, the following always applies: strength training before endurance training. Running is and always will be the best and most effective way to achieve success in endurance training, but if running is done with complete reluctance, you have to switch to another sport.

Cycling, Nordic walking, inline skating, mountain climbing and numerous courses are just a few of many. Swimming should definitely be learned professionally. Mistakes in swimming technique lead to long-term complaints, especially when breaststroke.

Training recommendations

Strength training should be done in addition to endurance training. The load in strength training should be chosen so high that between 15 and 25 repetitions per set are completed. See Health-Oriented Strength Training This type of training increases muscle mass, even though others say otherwise.

However, never to such an extent that you worry about too much muscle. Method of medium strength training with medium number of repetitions Repetitions: approx. 15 Intensity: medium Speed: slow Pause: 1-2 min Scope: 3-4 sets per machineTo build up muscle mass, hypertrophy training must be done.

Here the same conditions apply to women and men, even though men usually achieve results faster due to the higher testosterone level. Hypertrophy training is done with weights that can be moved cleanly in 8-12 repetitions. The weight should never be increased at the expense of the correct technique, but the weight should be so demanding that in the first set perhaps 12 repetitions can be performed in the last but only 8 cleanly.

The muscle should be exhausted. During hypertrophy training, long breaks are observed (2-3 min) and 3-4 sets are performed. If it is about endurance training, which is about maintaining muscle strength, blood circulation and coordination, 20-30 repetitions of an exercise in 3-4 sets are performed with a moderate to light weight.

The breaks are short (30 sec). The choice of weight is of great importance for the training, but it must be chosen individually for the user so that the correct load is achieved. Never choose weights where it is no longer possible to perform the exercise properly.

Regular training is necessary to achieve an optimal training result. However, the training plan can be adapted to a certain extent to the woman’s everyday life and time schedule. Strength training can be done in the form of a so-called split plan.

In this plan, one training session is determined for each muscle group. If you have a little more time, you can split the strength training into 3 days (e.g. legs and abdomen, shoulders and back, chest and arms). The advantage of a split plan is that the muscle groups are challenged intensively but with sufficient recovery time.

On 2-3 days, e.g. after an intensive strength training session, preferably between the strength days, endurance or strength training should be done. Under these conditions you would have 3-6 training days with usually no more than 1 hour of training. If this is not possible, the strength training can be shortened to 2 split days (upper body, lower body and trunk) or a full body workout can be done 2 times a week.

Endurance training can then be performed 2-3 times, depending on the time schedule. 3-4 times per week should be trained to achieve a training result.