Variety and relaxation during training

Variety and recovery in training

Many people tend to train too much without giving the body the chance to recover sufficiently. Someone who spends 45 minutes on the treadmill 7 times a week, for example, has a clear goal in mind that they want to reach as quickly as possible. However, it is more than likely that this person will lose motivation after a short time and then miss the goal.

Here is an example of a training plan that is varied and at the same time leaves enough time for recovery.

Monday
We start the week with an intense run at around 70% of maximum heart rate for 45 – 60 minutes

Tuesday
today we get on the bike for 45 minutes with alternating speeds and resistance levels

Wednesday
Today HIIT (High Intensity Interval Training) is on the programme. You start with brisk walking to warm up. This is followed by 5 minutes of running just below your maximum heart rate. This sequence is repeated several times depending on the intensity of your training.

Thursday
After yesterday's intense training, you've earned a little relaxation today.

Friday
Today we jog at a relaxed pace for 35 – 50 minutes

Saturday
Find an activity you particularly enjoy. That could be cycling, skiing or another sport of your choice.

Sunday
Today is family day. Training takes a break.

Always remember that nutrition plays an important role. Eat a balanced and varied diet and drink enough water.

Strength training should also be part of your plan for building muscle.