The right amount of training

Endurance training

In addition to strength training, endurance training is an important foundation for good performance in every sport and also has many positive health-promoting effects. The better endurance is trained, the longer it is possible to achieve a certain achievement. The following sports are particularly good for year-round endurance training: running or treadmill training, Nordic walking, cycling, mountain biking or radiometer training or sport swimming. Winter endurance sports are for example cross-country skiing, snowboarding, snowboarding or snowshoeing.

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The right amount of training

Regular endurance training is part of physical activity recommendations. Regular training at the correct dosage is important to build your condition or improve your performance. Incorporate weekly training modules into your schedule. When you prioritize physical activity, your body will reward you. Not only will you feel fitter, but also more comfortable!

Notice
In order to avoid injuries or overload, warm-up and warm-up are important (e.g. five to ten minutes at low intensity at the beginning and end of training)


Frequency: Two to three times a week

Duration: at least 40 minutes

Intensity: Medium to moderate intensity

attention
If you have not been physically active for a long time or want to start training again, it is recommended to undergo a sports medical examination. It is also possible to determine your individual training pulse and create a training plan. The annual examination also determines whether you are healthy and therefore there is nothing against training.

This makes endurance training more fun

Give variety to your endurance training. So you can for example change the training route while running, running on hilly or flat terrain, running over hills and at night or on paths and roads.

Short intense loads (intervals or jogging) set new impulses and train speed
Low motivation? Music during endurance training can greatly inspire.

Together or alone? Endurance training for two or in a group is an additional motivational factor for many.

In endurance training, coordination and balance exercises can be built in, for example after a warm-up
After training, stretching helps maintain movement.

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