Helga’s Spring Workout “Endurance Training” . by Augarten Hotel Neustift:

Running training . Jogging . Endurance workout for spring …

As soon as the first warm rays of sunshine bring the surrounding nature to life, many of us are motivated to start our outdoor workouts again. Hotel manager Helga from our Berg Genuss Hotel Neustift would therefore like to introduce you to simple fitness exercises for your effective workout in the course of an article series.
In this series we will present you with exercises related to endurance sports, muscle building and back exercises.

In this article, our sports enthusiast Helga focuses on the topic of endurance sports:

 

Endurance Sports:

Some people are somewhat put off by the term “endurance sports” because it is often equated with competitive sports. But this is absolutely not the case!
The various sports that are suitable for endurance sports can be slowly built up without problems and effort, even for those who are currently untrained. In addition, you can incorporate them very easily and effectively into everyday life and train your body very well indoors, even in bad weather.

 

 

Running or jogging:

Jogging is probably one of the classics in endurance sports and is very suitable for everyone who does not suffer from ligament or joint problems (in this case, cycling would certainly be the better choice). Running strengthens not only the legs, but also the muscles of the upper body.
If you are beginners, you should start slowly and preferably work with a heart rate monitor. This way you won’t overexert yourself and can always work within the recommended heart rate range.
According to Helga, you should start with interval training and not run the entire distance.

 

Interval Training:

Start with a 5 minute running interval where you run comfortably at a comfortable pace. Then follow up with a 3 minute interval where you walk briskly, then transition back into the running interval. So do these intervals alternately and make sure that the pulse is not too high and so the heart is not overworked (On the subject of training pulse you will find a little further down a few tips).

It doesn’t matter if you start with interval training or are already practiced and run the whole distance. It is important that you run for 30 – 40 min continuously or, in the case of interval training, alternate running and walking for half an hour continuously.
It is important that you run regularly. Increase frequency from 2 to a maximum of 4 times per week. You can also extend the running time with time to 60 min or more. Afterwards you can increase your running speed.

 

Treadmill workout in bad weather:

If the weather is bad or too cold, you can alternatively train on a treadmill. Health benefits, such as getting fresh air and sunlight, as well as enjoying the surrounding nature, are unfortunately neglected during an indoor workout.
However, in order to achieve an optimal training effect and to ensure the regularity of the running workout, the treadmill is still an acceptable alternative.

The treadmill speed and inclines can be regulated individually on a treadmill and the training pulse can be tracked very easily and uncomplicated.
However, treadmill running, unlike running in nature, requires more concentration and effort because the chosen pace is followed through from start to finish and you have to concentrate on every single step.

 

The optimal training pulse:

It is very important to know your optimal training pulse. This varies depending on the level of training, age and gender. The optimal training pulse lies between the resting pulse and the maximum pulse and can be calculated very easily with the following formula:
180 beats per minute MINUS age = the optimum training pulse rate

This formula usually applies more to untrained people. However, since the optimal training pulse should also take into account the level of training, we recommend discussing this with your doctor. If you like, you can also consult this training pulse calculator:
https://www.infomedizin.de/service-tools/tools/trainingspuls-berechnen/

 

“I would be very happy if I could encourage you to walk and jog a little bit! So during your next stay we can train together at the weekly morning run and explore the surroundings of Neustift! I’m really looking forward to seeing you again!”

See you soon in the AUGARTEN . Hotel Neustift!”

Helga Schöpf from AUGARTEN . Mountain Pleasure Hotel Neustift