How do I get fit and strong

Fitness for beginners: this is how you will be in top shape in four weeks

No desire, no time, too tired - there are countless reasons not to do sports. But there are just as many arguments in favor of it. Most importantly, it's easier than you think - and you can get fit in no time. With our four-week program for beginners, the first changes can be felt after just eight days. After four weeks at the latest, you will feel significantly fitter.

In small steps to the big goal

It is important for beginners not to overwhelm themselves. Anyone who sprints full of motivation and later lies on the sofa with sore muscles is doing themselves no favors. In addition, the fun disappears quickly if the sport is perceived as exhausting and exhausting. It is better to start with small exercise units and keep them up on a regular basis. The four-week program begins in the first week with three ten-minute sports units. It doesn't matter whether you jog, walk or play soccer - the main thing is that you work up a sweat without overwhelming yourself. In addition, there are two units of "everyday exercise" per week such as walking, leisurely cycling or gardening.

Step 1: Sweat three times for ten minutes

Spread the three workouts evenly over the week so that you have at least a day off each time. If you already feel fitter, start with 20-minute units. Plan 30 minutes of daily exercise on at least two "break" days. If you don't have much time, the best way to do this is to commute to work: whether you park further away, get off the bus one station earlier or take your bike right away - the main thing is that you are on the move for 30 minutes without sweating. Important: The first week is not about top performance, but about planning the exercise in the weekly routine and keeping it up.

Step 2: Increase slowly

If the first week has been successful, you can slowly increase your sports units. Do this carefully. For beginners, 15 minutes are enough in the second week, which is enough for the body. The 30-minute daily exercise remains the same as in the first week. Important for the second week: the body should get used to the movement. The metabolism changes after one to two weeks. Ideally, at the beginning of the second week you will find the exhaustion after every exercise session pleasant. You will also gradually feel that your training is easier.

Step 3: bring variety to your training

In the first two weeks you mainly trained your endurance. You should continue to do this with two 20-minute sessions. To do this, you should bring some variety to your training - for example with a 20-minute unit of gymnastics or strength training. If you don't like that, you can use the third sport unit to get to know a new sport. For example, rowing or tennis also strengthen the muscles and are also lots of fun. But don't forget to warm up beforehand and stretch after your workout. This will avoid injuries.

Step 4: the challenge

In the fourth week it is time to challenge the body more. Increase your exercise units to 30 minutes each. Choose a pace that you can keep going. So it's better to run slowly and manage for 30 minutes at a time than sprint and give up after 15 minutes with a stitch in your side. After the first four weeks, it's time to take stock: Do you feel more alert and fitter? Do you enjoy the sport? Did you feel that you were overwhelmed or under-challenged? Learn to listen to your body and adapt your training accordingly. Sometimes a new sport brings new motivation. Otherwise it means: stay on the ball and set new goals for this. Running a five or ten kilometer competition, for example, spurs you on and motivates you to exercise. If you are not a competitive type, it may make sense to train with like-minded people. That also keeps you in line.

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