Strength training is another form of stress training and additionally promotes the important vitality and growth hormones as well as testosterone. I see my strength training as a supplement to cardio training and not vice versa. If I don’t feel well or have little muscle soreness, I do no strength training. Cardio training is my top priority – almost every day.

I always do the strength training first and use the subsequent unit on the stepper for regeneration or, recently, go into nature to jog. I do sports to improve my quality of life. It is not my goal to take part in competitions. Of course I want to improve my appearance with strength training, but above all and very clearly the vitality.

My training is part of a successful day. In order for this to remain the case, the intensity of the stress is crucial. Over time, you develop a good feeling for a personal burden of seventy to eighty percent.

So the recovery should be short-term to master a sports load five days a week. And my experience shows: after a short time (about six months) the level was multiplied. And yes, it is possible to build muscle on five to eight machines at two sets per unit, four times a week. Admittedly, it is not as fast as with two to three intensive strength training sessions per week, but I think the following advantages clearly outweigh:

  • The routine keeps me in flow all week. This is also transferred to other areas of life.
  • Less injuries because the weights don’t push you to the limit. Which does not mean that you cannot challenge yourself.
  • The short training takes less effort. Especially at the beginning, much less training is skipped because it is easier to go through the program.
  • Two or three different routines, in which different muscle groups are alternately involved, also give them enough recovery time. With five times thirty to forty minutes of strength or intensive training a week, you get at least one hundred and fifty minutes, which is enough for building muscle.
  • The personal extra time is valuable. Inspirational audiobooks, which I like to listen to during training, can give the day a completely different quality.
  • You have the feeling that you have completed something every day. Confidence increases and, especially in complicated phases of life, the almost daily boosters can be decisive kicks.

I succeed with the philosophy of never going to the absolute limit. „How much can I expect to continue training the next day without restrictions?“ The feeling for it develops quickly. So I always have the regeneration in mind. Staying consistent; So training all year round without failure or injuries has extremely positive effects on health and performance. People who are less active in sport but also those who are more experienced in sport hardly recognize themselves after one year with the training described above.

If interested, updates to my current fitness and routine can be followed on this blog.

During the first two years of training, my program was structured as follows:

Monday: strength training 30 – 40 min. And 30 min. Loose cardio step 130 pulse

Tuesday: strength training 30 – 40 min. And 30 min. Loose cardio rowing machine 130 pulse

Wednesday: HIIT (high intensity interval training) Stepper 30 min.

Thursday: day of rest, swimming

Friday: strength training 30 – 40 min. And 30 min. Loose cardio step 130 pulse

Saturday: strength training 30 – 40 min. And 30 min. HIIT stepper

Sunday: day of rest, walk

The strategy has changed a bit recently. I do two more intensive trainings a week. This strategy is more difficult to implement. It takes practice and experience to skip training if possible.

Current program:

Monday: 10 minutes of jogging immediately after getting up, 10 times 10 push-ups spread over the morning and 30 minutes of jogging in the evening in the nature

Tuesday: 10 minutes of jogging immediately after getting up, 10 times 10 pushups spread over the morning, 1.5 hours of intensive strength training with at least three sets per exercise and 30 minutes of step or 30 minutes of jogging

Wednesday: 10 minutes of jogging right after getting up, intensive interval training on a step machine or outside for about 30 minutes

Thursday: 10 minutes jogging right after getting up and 750 m relaxed swimming in the evening

Friday: 10 minutes jogging right after getting up, 10 times 10 push-ups spread over the morning and jogging 30 minutes in the evening

Saturday: 10 minutes of jogging right after getting up, 10 times 10 push-ups spread over the morning, 1.5 hours of intensive strength training and 30 minutes of jogging or stepping

Sunday: 10 minutes jogging right after getting up and walking for at least 30 minutes.


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