Routine in sporting activity helps you to stay in the flow.
Strength training is a form of endurance training that promotes vitality, growth hormones, and testosterone. It should supplement endurance training, not the other way around. It is advisable not to train if you feel unwell or have muscle pain.
It is a good idea to do strength training on the stepper before a session and a light jog in the open air to relax. Sport should primarily improve vitality and quality of life. Participating in competitions is exciting but not compulsory. Training can be part of a successful day. The self-determined intensity of the load is crucial here.
If you work out five days a week, the training sessions should not be too intensive and should only be increased moderately over weeks. Muscle building is still possible. Routine helps you to stay on track, which can also be transferred to other areas of life.
When the weight is adjusted during strength training, significantly fewer injuries occur. You can also moderately challenge your body.
Short training sessions require less effort and help you follow your planned exercise programme.
If you alternate between different muscle groups, your recovery time will be shorter. Five thirty- to forty-minute strength or intensive training sessions per week are enough to build muscle.
Listening to audio books during your workout can be inspiring. Moderate training during the week gives you the feeling of achieving a small daily goal. This increases self-confidence and motivation, which can be decisive impulses, especially in complicated phases of life.
A good philosophy is not to push yourself to the absolute limit. Please find out how long your training sessions can be so that you can continue training the next day without restrictions. You will understand how long you can keep it up relatively quickly. Training all year round without setbacks or injuries positively affects your health and performance. After a year of training, people who are less active and experienced in sports will hardly recognise themselves.
Example training structure:
- Monday: strength training for thirty to forty minutes and thirty minutes of relaxed cardio step at 130 bpm
- Tuesday: strength training for thirty to forty minutes and thirty minutes of relaxed cardio rowing at 130 bpm
- Wednesday: HIIT (high-intensity interval training) stepper for 30 minutes
- Thursday: rest day, swim
- Friday: strength training for thirty to forty minutes and thirty minutes of relaxed cardio step 130 pulse
- Saturday: Strength training for thirty to forty minutes and thirty minutes of HIIT stepper
- Sunday: rest day, walk
More intensive training sessions are more challenging to implement:
- Monday: ten minutes of jogging immediately after getting up, ten sets of ten push-ups spread throughout the day, and thirty minutes of jogging in the evening.
- Tuesday: ten minutes of jogging immediately after getting up, ten sets of ten push-ups spread throughout the day. One hour of intensive strength training with at least three sets per exercise, thirty minutes on the stepper, or thirty minutes jogging in the evening.
- Wednesday: ten minutes jogging immediately after getting up, thirty minutes intensive interval training on the stepper or thirty minutes jogging in the evening
- Thursday: ten minutes jogging immediately after getting up and a kilometre of relaxed swimming in the evening
- Friday: ten minutes jogging immediately after getting up, ten sets of ten press-ups spread throughout the day and thirty minutes jogging in the evening
- Saturday: Ten minutes of jogging immediately after getting up, ten sets of ten push-ups spread throughout the day. One hour of intensive weight training and thirty minutes of jogging or stepping in the evening.
- Sunday: Ten minutes of jogging immediately after getting up and at least thirty minutes of walking.