NEWS

Do you want to increase your level of fitness, then try slowly prolonging the duration of your training sessions. It’s safer to train longer as opposed to increasing intensity. By increasing intensity (for instance by increasing your running pace) you also increase the risk of injuries and overstraining, which is precisely what you want to avoid. How do you slowly prolong the duration of your training sessions? The tip below will help you on your way.

 

Tip: Are you currently going for a (maximum) 30minute run, cycle or swim, then add 5 minutes every 2 weeks so you’re able to take on a 45minute training after 6 weeks. Remember the general rule of thumb that allows you to prolong the duration of a training session by maximum 10% every week. So build it up slowly and listen to your body. If you are having a bit of an off-day, then don’t force anything.

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In order to improve your stamina, you will need to exercise more often and also be more specific about what your goals. Respect the FITT-principle which stands for Frequency, Intensity, Time and Type of training.

1.    Frequency: to improve your condition, you need to train at least twice a week. Ideal would be three times.

2.    Intensity: to book results, strive for a heart rate frequency that is between 60 and 80% of your MHR (maximal heart rate) while exercising. MHR = 220 - age

3.    Time: train at least 25 minutes per training session

4.    Type of training: choose cyclical activities that stimulate aerobe endurance such as walking, jogging, cycling, swimming, cross-training

 

Aside from these 4 rules it is crucial to take in enough REST. When an athlete doesn’t take enough time to recover, he will increase the risk for injuries. Any kind of physical exertion leads to fatigue from which the body needs to recuperate. Only when the body or muscle has sufficiently recovered is it ready for a new stimulus or training (= supercompensation fase). If this new stimulus is taken on too soon, the body simply isn’t ready to take on new strain. That is how overstraining and overtraining occur.

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So always listen to your body. Do you feel you’ve not fully recovered, then don’t make your next training too intensive, rather choose a more easy-going recovery training.

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We wish you lots of luck!