Which form of training is best for athletes depends on the respective training goal. Depending on the goal then the training plan is created. For what training is suitable and how to implement this best, we show you.
Regular exercise training strengthens the immune system, keeps the cardiovascular system fit and can prevent a variety of diseases. Sport is essential to a healthy lifestyle.
Which training methods are available and what do they do?
Strength training is the training that aims to increase muscle mass and maximum, rapid or reactive power. Exercises with weights either stress the entire body or individual muscles. Depending on the training goal, more intervals with less weight or fewer intervals with more weight lead to the dream body. But the stabilization of the spine or joints can be achieved by strength training.
In addition to strength training, endurance training is an essential prerequisite for good performance in sports. Endurance is the body’s ability to perform over a longer period of time. The better the endurance is trained, the longer a certain performance can be provided. Endurance training activates fat burning and strengthens the cardiovascular and immune systems.
The endurance training should last at least 30 minutes and can be done in various ways: running, cycling, mountain biking, Nordic walking, inline skating, rowing, swimming, cross-country skiing, snowshoeing, ice skating or ski touring. Depending on the respective training goal and health condition, sport, duration, intensity, and method should be individually adjusted.
The condition training is often equated with endurance training by mistake. Athletic fitness means power, endurance, speed and agility. Special condition training can increase the performance in these areas.
The training spectrum and the choice of sports can not be limited and so are available for each area a variety of training options – for example, jogging offers an ideal form of fitness training. Depending on your personal preferences, training goals and state of health, every athlete should choose the appropriate training.
Agility means the ability of the muscles to flex and stretch. Mobility training is the targeted increase in flexibility through exercises, stretching or activation exercises.
The mobility of muscles, ligaments and tendons can be influenced by different exercises:
static stretching: Hold the maximum stretch for a few seconds
dynamic stretching: swinging but controlled movement exercise:
proprioceptive neuromuscular facilitation: alternation of passive stretching and stretching in a stretched position
Coordination in sports is above all the ability to balance, rhythm and orientation. Particularly in ball games such as football, basketball and volleyball, coordination plays an important role and is thus trained. Coordination can be trained and improved through coordinated movements and new combinations.
For some types of training a gym or gym is needed. High-intensity interval training, for example, is not only possible in the fitness center but also hard at home . Or Freeletics – can be carried anywhere and with your own body weight . It is important that everyone finds his own training method that suits himself and his training goal.