Poor condition does not only apply to beginners. People who regularly practice sports can also struggle with this problem. If you're feeling out of breath or your muscles are trembling while exercising, it's time to focus on getting fit. What is a concert really? What are some ways to quickly get fit?

Physical conditionis the current physiological state of the body. Endurance depends primarily on whether we are in good or bad condition. It is the ability to perform a given physical activity for a certain period of time, despite feeling tired. Condition largely depends on our genetics. However, unlike your build or weight, your condition can be improved considerably. The effects of working on fitness are visible much faster.

Aerobic and anaerobic endurance

There are two types of endurance:

  • aerobic endurance(applies to long, low-intensity exercise)
  • ianaerobic endurance(tolerance of short, high-intensity exercise).

To improve your condition, you should focus on two types of endurance.

Improving endurance consists in repeatedly bringing the body to the appropriate state of fatigue. The consequence of fatigue is the phenomenon of supercompensation, thanks to which endurance is increased.

To improve aerobic endurance , cardio workouts are great. For example, it can be cycling (both in the open air and spinning).

Run-walks will also work great. It's a combination of running and walking training, so it's not as intense as running or sprinting.

Training intensity should be increased gradually. It's a good idea to start with 20-minute exercises 3-4 times a week and extend it over time.

You can start exercising anaerobic endurance only after you improve your aerobic endurance . In order to improve anaerobic endurance, it is worth focusing on strength training, interval training or crossfit training.

These types of exercises will allow the body to get used to significant energy expenditure in the shortest possible time.

How to improve the condition? Tips for beginners

For a beginner to implement even a small onea dose of exercise may already help to improve your condition. However, what beginners should start working on isaerobic endurance . Beginners should train with low intensity.

Sample training for beginners:

  • running,
  • swimming,
  • cycling,
  • marszobiegi,
  • fitness classes,
  • step,
  • home cardio workouts of low to medium intensity and even pace.

The heart rate during aerobic training for beginners should be in the range of 130-160, in some places 170.

Initially, you should do 3-4 workouts a week. As fatigue is noticeably reduced, increase exercise frequency and intensity.

How to improve the condition? Advice for advanced users

People who have been exercising for a while and would like to improve their fitness should focus on both aerobic and anaerobic endurance. Workouts should not be uniform, but more varied, because the body has already got used to the previous effort.

Examples of advanced training:

  • crossfit,
  • tabata,
  • running,
  • walk-run,
  • circuit training,
  • cycling,
  • exercise on an elliptical cross trainer,
  • intervals,
  • fitness,
  • home workouts with increased physical exertion.

Advanced workouts should be performed with greater intensity or on time.

Average heart rate should be in the range 145-190. At the beginning, it is also recommended to perform up to 3 workouts a week and gradually increase their number after about 2 weeks.

  • Aerobic or Anaerobic training - which one to choose?
  • INSANITY - exemplary exercises for improving the condition and strengthening the muscles

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ABC of exercises