Fitness training

definition

The endurance performance of the body is usually referred to as condition, which actually refers to the overall condition and performance. The condition is made up of endurance performance, strength, speed and flexibility. Classical conditioning training includes improvement in each of these sporting areas. That is why numerous types of sport benefit from targeted fitness training. Often, however, conditioning training also only refers to intensive endurance training.

Which sports benefit from fitness training?

Since endurance training in the original sense not only strengthens endurance, there is hardly a sport that does not benefit from endurance training. Depending on which sport is practiced, the conditioning training can also intensify in one direction. Strength athletes benefit above all from the strengthening exercises in endurance training. Core stabilizing exercises are also recommended for health athletes and can improve posture. People who want to prevent cardiovascular diseases or who are already affected to a minor extent benefit from endurance training units. Speed ​​is of great importance for a variety of ball sports and mobility can be an important focus for ambitious yoga-goers but also for tense people. Fitness training benefits people who want to lose weight, as well as professional athletes or people who want to take care of their health and body in general. It is important to set personal goals and to design the fitness training in this direction.
Learn more about: Speed ​​in sports

What forms of fitness training are there?

Endurance training in the original sense also improves strength, flexibility and speed of the body. Accordingly, there are a variety of exercises that focus on one of these areas. Depending on your personal preference, you can put together a mixed training plan or specifically improve one of the areas. Endurance training can be designed in different ways, for example units on the bicycle or rowing ergometer or through running training. Strength training increases the strength of the trained muscle groups and leads to an increase in the size of the muscle, i.e. hypertrophy. The exercises to increase mobility consist of intensive warming up and down and can reduce the risk of injury. Exercises that improve speed are generally very intense and demanding for the cardiovascular system.
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How quickly can I improve my endurance?

Colloquially, the word condition is often used for the endurance of the body, i.e. for the ability to maintain a higher load over a long period of time. Those who want to gain endurance and possibly start from scratch; requires persistence and patience here too. In addition to intensive training phases and increasing training intensity, regeneration is an important component in achieving endurance. It is particularly useful for untrained people to slowly increase their training. All in all, training several times a week is definitely more effective than overexertion once. A well thought-out training plan is particularly important when preparing for marathons or other competitions that require good endurance. Over a long period of time (several weeks), regular training units and, above all, rest days should be included, which continue to increase in scope and intensity. Interval units, i.e. alternating fast and slow loads, are very effective. Muscles and tendons must, however, slowly get used to the strain, otherwise serious injuries can occur.
Read more about training principles:

• Effective load principle
• Training principle load and relaxation
• Principle of periodization

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What are the risks of fitness training?

A doctor should be consulted before a new person is admitted or if the musculoskeletal or cardiovascular system is diseased or if the patient is very overweight. Inexperienced people should get advice from experienced personal trainers and show them how to perform the exercises correctly. Improper training or overtraining can lead to injuries such as severe muscle soreness, strains, tendinitis or joint problems. In general, sport, for example in the form of fitness training, is part of a healthy lifestyle and, if done correctly, supports health and wellbeing.

Side effects of conditioning training

Fitness training has positive effects not only on fitness, but also on strength, speed and flexibility. It supports physical health and mental well-being. With simultaneous nutritional control, conditioning, like any additional movement, can support weight loss. However, training can also be harmful if, for example, the exercises are performed incorrectly and tendons and muscles are overloaded. Even bad posture and malpositions can be trained. It is therefore important to find out how to perform the individual exercises correctly or to seek advice from a trainer. A doctor should give the okay to exercise if you have previous illnesses or are very overweight.
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Typical exercises for conditioning training

All sports that rely on long-term, medium-intensity exercise are suitable for improving endurance. This includes running, cycling, swimming or rowing on the rowing machine. In addition to a constant intensity, intervals can also be built in, which additionally stimulates the cardiovascular system. Speed ​​can also be trained in this way. Sprint training is also used to improve endurance and speed. The ability to coordinate can be improved through various exercises. These include those that rely on opposing movements of the limbs, such as opposing arm circling or one-legged stance with arm movements. You can make these exercises more effective by closing your eyes. The trainee should maintain balance and alignment in space without difficulty. You can also playfully improve coordination through dance training.Strength is trained in classic isolated strength exercises in the gym, but you can also train through functional training such as crossfit or body weight exercises. A varied training plan with exercises for endurance, speed, coordination and strength can be a good basis for any sport and physical health.

Find out more about: The best exercises in strength training or endurance sports at home

Lactate level test

The lactate level test is used to assess endurance performance and is often used by professional athletes to assess training success and condition. During prolonged exercise, for example on a bicycle or rowing ergometer, the lactate content in the blood is determined in order to determine the athlete's anaerobic threshold. The success of endurance training can be tracked measurably through regular implementation. Even amateur athletes can have the test carried out in various centers. Successful training can, however, be determined by how the sports units change. A continuous increase in intensity without major difficulty or a higher average speed with the same training distances can also be rated as a success of the training.

You can find out more about lactate in the body in the following articles:

• Lactate test
• Lactate
• Lactate threshold
• Lactate performance diagnostics

Fitness training especially for soccer

Footballers not only benefit from good endurance, but also depend on speed and strength. When designing your training plan, you should primarily include exercises that support these skills. A certain amount of mobility is also required to prevent injuries. Fitness training can form a good training basis for footballers.