How to Increase Your Fitness

Fitness is generally understood to be physical and often mental well-being. Fitness expresses the ability to be efficient in everyday life and to withstand strains.


5 Tip: How to Increase Your Fitness


Strength training is not a miracle cure but has more potential than many assume. It is the central success component in the training of fitness. The force is the basis for every movement. Our muscles are also subject to continuous deconstruction and build-up. The degradation is natural; the construction was previously ensured with the high loads in everyday life and can today, in most cases, only be compensated with targeted strength training. Only by the muscles’ fatigue, i.e. by qualitative muscle training in the right intensity, can protein synthesis be increased and muscle mass maintained or even increased.

Depending on the health conditions and training goal, the relevant muscle parts can be specifically trained and promoted. All those who fight ailments on the musculoskeletal system, reduce weight, shape the body or want to do something good in strength training find the best way to change something. If you do not exercise, you lose 1% of your muscle mass every year from 40.



Endurance training increases energy consumption, shortens recovery time, improves well-being, prevents cardiovascular and civilisational diseases, strengthens the immune system and makes it more powerful to list the most important benefits of regular endurance training. The type of movement is only of small importance when training the performance of the heart. The cardiovascular system must be strained until the attack. For example, endurance training on the bike, the elliptical cross trainer, the helix, the rowing machine, the treadmill, or an endurance course lesson leads to success, provided the body is subjected to maximum intensity. This form of training is colloquially called HIIT (highly intensive interval training).

In the muscles’ training in terms of endurance performance, the movement form, therefore, plays a bigger role. Only the muscles used during the movement will experience the adjustments. So choose the form of movement that involves the muscles they want to trigger the desired adjustment.



By training lengths using movements over the complete possible range of movement of the muscles, the body is set up, dissolves tension, makes it more mobile. Also, back problems can be reduced and prevented. This training component is in a strong state of upheaval, and the new form of mobility training is increasingly referred to as flexibility training. The classic stretching (staying in a stretching position for a long time) is therefore gradually replaced by movements over the joint under the load’s entire movement path—for example, strength training about the completely possible range of motion.



Coordination is the basis of every movement. For example, it coordinates the control of the muscles. In childhood (up to the age of 14), these skills should be acquired and especially promoted in many ways since they form the basis of any sporting activity. It is the basis of sporting talent. As we age, the goal should be to maintain coordination. Those who regularly exercise in a variety of sports activities often do not need any special additional training.



For some sections of society, this component is becoming more and more of a focus. Our everyday life demands and more and more is often hectic and leaves less and less time for rest. Relaxation is very individual and, therefore, cannot be prescribed. There are basically many ways to promote relaxation. Reading a book, enjoying a rest in a pleasant place, having a conversation with an important fellow human being, enjoying a warm bath or going to the cinema can therefore be one of the many “forms of relaxation”. Breaking through the usual day structures, e.B. active in sport therefore has a relaxing effect. It remains important even with a wide range of relaxation options to plan and live in everyday life.

  • Helping to cope with stress
  • Reduce the effect of stressors
  • Reduce the risk of disease


What training options are available to improve my fitness?

Before thinking about the effectiveness of the most diverse sports, it must be said that in this day and age, every form of movement makes sense and also brings benefits. The more time can be used for regular exercise or wants to be used, the less relevant the training content. If the lack of exercise in our everyday life is to be compensated as efficiently as possible, it is good to know with which training impulse the goals, with the least time effort, can best be achieved.

Fresh wine in old hoses

If you study the many trendy reports in magazines, new methods are constantly appearing, bringing better successes, more variety and fun in an even shorter time. Over the years, many trends have emerged in a similar form under a new name. For example, proprioceptive training, which mainly serves to promote coordination, became functional training. No proverb fits better here than “fresh wine in old bottles”. If renaming increases the motivation for training and leads it to more active time may make sense.

However, they cannot change the basic principle that training success means will, regularity and effort.

To make a statement about the effectiveness of a training session, it is therefore imperative to know the goal. Whether the body is to be shaped, weight reduced (reduce fat mass), trained to a competition or discomfort reduced, the different types of sport and movement bring very different chances of success.

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Dr. Med. Raoul Hasert is a specialist in dermatology and venereology. He is a senior physician in Praxisklinik Dr. Hasert.

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