How to improve your fitness, i.e. working on your body's efficiency

Fitness, or more specifically, a lack thereof or the desire to improve performance, is a common topic not only among those just starting out in sports but also among those who train regularly. What does this term mean, and what are some ways to improve your fitness?

What is fitness?

Human fitness, by definition, is the body's current state—its ability to perform physical exercise for a prolonged period of time, despite perceived fatigue. Therefore, it doesn't mean not getting tired during prolonged running or resistance training, but exercising despite it. Physical fitness is variable—regular training helps improve and maintain it, but a lack of it causes it to deteriorate.

Lack of fitness symptoms

When it comes to lack of fitness, the symptoms are certainly familiar to everyone – after all, few people in the world can boast of consistently working out without any breaks from childhood. When you're struggling with a lack of fitness, the symptoms will become apparent during any activity in your daily life – whether it's running to catch the bus or digging in the garden beds.

The following will appear:

• shortness of breath (difficulty calming your breathing)

• muscle tremors or stiffness

• muscle pain.

In other words, a lack of fitness causes you to tire quickly and lose the will to continue exercising. Fortunately, poor fitness is often a matter of just a few workouts and can be easily improved.

Aerobic and anaerobic endurance

In the context of fitness, we also talk about aerobic and anaerobic endurance. Anaerobic endurance is the ability to perform short, high-intensity exercises. In this case, the energy for exercise is generated without the use of oxygen, as it cannot reach the cells in time. Instead, it uses the energy stored in the muscles. Aerobic endurance is similarly the ability to perform long-term, moderate- or low-intensity physical activity while constantly consuming oxygen for energy production. How can you improve your aerobic endurance? Interval training (alternating short, high-intensity and longer, moderate-intensity sessions) is helpful. Another good way to improve endurance is to regularly run three times a week for 30 minutes at a moderate pace, approximately 85% of your VO2 max. How can you increase your fitness? First, by getting started!

Ways to improve your fitness - how to improve your fitness?

Before you start achieving your dream exercise results, consider how to improve your physical fitness. You need to overcome fatigue to enjoy exercising and raise the bar in the future. How can you improve your fitness at home? Working out on an elliptical trainer or exercise bike while watching TV series is a good idea, as are simple exercises like aerobics or functional exercises. How can you build your fitness from scratch? We've got you covered!

How to improve your performance before you start exercising?

Many people wonder how to quickly improve their fitness. This may be necessary before a planned climbing or skiing vacation, or before the arrival of spring, when some plan to take up running seriously. First and foremost, start with long, brisk walks daily, and then add intervals on the treadmill or bike, for example.

Fitness and overweight

Building fitness also means controlling your weight. Excess weight has a huge impact on our fitness and our willingness to be more active. If you're struggling with extra weight and want to start an active lifestyle with good health, be sure to implement a supportive diet and supplementation. for weight loss .

Breathing exercises

It takes a lot of effort to improve your health, but it will be worth it. One way to improve your performance is to implement simple breathing exercises. For example, take a long breath in through your nose (5 seconds), hold it in your lungs for 3 seconds, and exhale slowly for about 7 seconds. Slowly, evenly blowing into a straw placed in a bottle half-filled with water also engages your respiratory muscles and helps improve your performance. You can also use a breathing trainer, starting at the lowest setting.

More daily activities

To improve your fitness, it's important to adopt certain healthy daily habits. Instead of taking the elevator, take the stairs instead. Ride your bike to work instead of driving. Stack your groceries evenly in sturdy bags and carry them to your car instead of lugging them in a shopping cart to the parking lot.

Active forms of relaxation

Make sure your free time is quality. Instead of spending it scrolling through your smartphone, take a short but intense walk. Take the kids to the playground and play actively with them, or take care of your garden yourself, doing things like mowing the lawn or digging the flower beds. Such small habits have a huge impact on long-term results!

Beginner training

It's crucial not to jump right into complicated, long workouts, which can only discourage you. Suitable fitness exercises for beginners should include the simplest and most familiar ones. However, it's crucial to focus on technique – proper posture, inclination, etc. Classic fitness exercises include squats, burpees, push-ups, and hula-hooping. It's worth considering Tabata. Tabata is a short, high-intensity interval training session lasting several minutes. It involves performing a series of vigorous exercises for about 30 seconds, followed by a 10-second rest. You can even do these fitness exercises at home every day, as they're easy to fit into your regular routine. Fitness training should start with simple exercises, gradually increasing not only the intensity but also the duration of the sets, adapting them to your current abilities.

Fitness Supplements – What Are Worth Using?

If you want to support your body's performance, you can reach for fitness and strengthening supplements. These include various products containing ingredients with energizing properties, such as caffeine or ginseng, as well as endurance-boosting ingredients, such as beta-alanine, creatine, and L-carnitine. They are a safe support for beginner athletes, as long as they are taken according to the manufacturer's recommendations. It's also worth ensuring proper vitamins and minerals to improve overall well-being.

How to improve your fitness - summary

Is it worth exercising regularly? Absolutely, as it has a significant impact on your figure and well-being. Start by improving your fitness with endurance exercises like walking, running, or swimming. Over time, as your body adapts to physical activity, you'll be able to increase the intensity of your workouts without getting out of breath and pursue your fitness goals. Take care of your diet and dietary supplements. supporting the body throughout this process.