Successful fitness training: 10 rules you need to know

Do you want your training to be successful in the long term? Then stick to a few simple basic rules! We have put together ten of the most important do's and don'ts for you. These recommendations are suitable for both beginners and advanced fitness athletes and are equally relevant for endurance and strength training. Whether you're just starting out or want to optimise your training routine, these tips will help you achieve your fitness goals and stay motivated in the long term.

Set yourself clear goals, but don't expect great progress immediately. Patience is key: small successes that you achieve over time are the key. Your body needs time to adapt to the strain and become stronger.

Recovery is just as important as the training itself. Plan two to three rest days per week to give your body and mind time to recover. These breaks not only increase your physical regeneration, but also your motivation for the next training session.

A short warm-up programme of five minutes reduces the risk of injury and increases your performance. Warming up increases your heart rate and prepares your muscles and joints for exercise.

After training, light stretching exercises help your body to recover and restore your muscles to the correct length. This promotes flexibility and prevents tension.

Whether you're a beginner or an advanced athlete, a training diary motivates you and gives you an overview of your progress. Record your goals, document your achievements and recognise how your continuous training has a positive effect on your fitness.

Excessive training, whether due to excessive weights, too long sessions or too frequent sessions, can have negative consequences: permanent exhaustion, increased risk of infection and reduced performance. Instead of training more intensively, it is often better to reduce the pace and take sufficient breaks until you feel recovered again.

A monotonous training programme can be ineffective and boring. To stay motivated and fit, incorporate a mixture of strength and endurance exercises. Variety not only makes training more enjoyable, but also improves your overall fitness. If necessary, ask your trainer for new training impulses.

If you have cold symptoms such as a cough, hoarseness or aching limbs, you should avoid training at all costs. Spread illnesses can be dangerous. Give your body time to fully recover and then start again slowly.

Pain is a warning signal from your body. If you ignore them, you risk serious injury. Minor aches and pains can often be alleviated with a massage or a day or two's rest. If the pain persists, a visit to the doctor is advisable. This will keep you healthier and fitter in the long term.

The myth that training on an empty stomach boosts fat burning is a persistent one - but it's wrong. A protein-rich meal before training is more effective and ensures that you have enough energy. Otherwise, you risk your body breaking down muscle to gain energy, which will impair your performance.