What is fitness training?

Fitness training is a form of training that aims to train and improve general physical performance. In contrast to other forms of training, endurance training therefore deals with several different contents, and these contents are essential for successful endurance training. The condition is composed of strength, speed, endurance and mobility.

Conditioning training should therefore also address and improve all these skills. Variety is therefore of enormous importance in fitness training. The training program for fitness training should therefore be based on a wide variety of sports.

Combinations of fitness or strength training with team sports (soccer, handball, volleyball, field hockey, etc…) or endurance sports (jogging, swimming, cycling, etc…) are therefore very popular. The CORE training or training programs for the trunk are also popular for fitness training. In order not to neglect mobility, a stretching program and exercises for the fascia should not be missing.

Conditioning training ensures a fit body and a high general efficiency. Many vital values are optimized by fitness training and thus cardiovascular diseases can be prevented. Alternatib could also interest you in this topic: Endurance SportsTypical exercises for endurance training are for example Burpees, Mountain Climber and Mountain Run.

These exercises strengthen, are endurance, promote mobility and also train the speed of movement. Burpees are also suitable as warm-up exercises. The starting position is the hip-wide stance.

From this position you start with an extended jump with arms pointing upwards. Then you jump into the plank position. Now pull your legs jerkily to your hands and jump up for another stretching jump.

To start the jump you need 20 seconds and the highest possible number of repetitions. For mountain climbing you start in the plan position. Now alternately pull the left and right knee towards the chest.

These movements are executed with maximum speed. The entire upper body remains stable. Again, 20 seconds is recommended for the start.

The Mountain Run is divided into two phases. You will need two large weight plates, a stable box or a gym box. For one minute you run on the flat and therefore on the spot.

Now you go uphill for 30 seconds and you start to climb up the box alternately with your left and right leg and thus run up the mountain. When the 30 seconds have passed, one minute follows in the plane before going up the mountain again. This sequence is repeated ten times.

The first two exercises can be done in isolation one after the other, or alternately. One could start with 20 seconds of burpees, pause for ten seconds and then let 20 seconds of mountain climber follow. This sequence should be done three to four times, giving it all you’ve got and never losing body tension.

In order to really measure whether the whole training was worth it, you need a test for your fitness. A simple test can be done at home on your own stairs. You also need a stopwatch.

Now you start walking up and down the stairs for three minutes. Your arms should swing loosely alongside your body. After the three minutes the pulse is measured for one minute with the stopwatch.

Now you can see your condition. The lower the pulse is, the faster the body has recovered and the better the condition is. The higher the pulse, the worse the condition.

As a rough guide value can be used: If the pulse is higher than 130 beats, the condition is in a bad state. Between 130 and 115 beats, the condition is satisfactory. If the result is between 100 and 115 beats, the condition is good.

And all values below 100 beats are very good. The lactate level test is a stress test to examine the fitness state of an athlete in relation to his endurance.This step test is preferably performed on a bicycle or rower ergometer, with the resistance increasing every two minutes. The test person must always run/kick a constant frequency.

This test is carried out up to full capacity, i.e. until the test leader stops, or until the test person can no longer pedal the frequency. After each step, blood is taken from the subject’s earlobe or fingertip. The evaluation of the blood samples shows the lactate value, which in turn provides information about the areas of endurance in which the athlete may have weaknesses. In addition, the evaluation allows the optimal training range of the athlete to be determined in order to set up the most effective training program.

Endurance Diagnostics
Lactate Diagnostics
Lactate threshold
Lactate certificate