Now fit for winter: tips for effective training and nutrition

Now fit for winter: tips for effective training and nutrition

In autumn, the gyms fill up again, because many people want to get fit for winter. "Man is naturally comfortable," explains Andreas Leister, managing director of Gitti City in Stockerau. Many are afraid to take the effort that is necessary to remain efficient in winter. Regular endurance and strength training are decisive for health.

For sustainable fitness, both endurance training and strength training are important. Sports such as running, cycling or swimming are excellent opportunities to train endurance. Even if you train alone, that's still better than nothing, so Leister. But in order to exploit the full advantages of training, strength training should also be integrated into the routine. This is not only important for the muscles and joints, but also demonstrably has positive effects on the brain.

The meaning of the correct instructions

The selection of the fitness center plays a major role in the success of the training. There are many different studios: some only have simple devices and hardly any staff, while other comprehensive services offer, including qualified trainers and individual advice. Leister recommends people who are unsure or have little experience to go into professional studios: "Anyone who has no idea or fear of contact should go to such facilities." Individual advice is important here in order to set realistic goals and to consider health complaints.

A common obstacle for many during training is the concern to be able to fail or to have to compare themselves with fitter trainers. "These are fears that are unfounded," says Leister. The joy of training often comes with the first successes. Older people in particular benefit from strength training because strong muscles can protect against age problems and falls.

Another point of criticism is that many people try to use the devices in the gym without specialist knowledge or to imitate exercises from the Internet. Often not only the risk of injuries is increased, but the desired results are not achieved. "The right training is more than just movement," emphasizes Alexander Havlik, former power treasurer. You have to get into a state in which the body changes in the resting phase - only then one speaks of effective training.

The right nutrition to strengthen the immune system

With regard to the upcoming cold season, nutrition expert Sabine Taudes emphasizes the importance of a healthy diet. A strong immune system is crucial and the intestinal bacteria play a central role. "There are 80 percent of the immune cells in the intestine," she explains. A good diet that is rich in vitamins and minerals can help prevent colds. In particular, warm vegetable soups and spices such as ginger, chilli and turmeric have a positive effect.

Autumn is also ideal for energy -delivering dishes such as stews with potatoes, lentils and beans that can be cooked and taken away. However, you should be careful to reduce sugar, especially before the quick sugar consumption during Christmas. Nuts are a healthy addition and contain valuable unsaturated fatty acids. "Homemade whole grain bread is also a great choice," recommends Taudes.

For an effective fitness routine, the combination of targeted training and a balanced diet is the keys. The right training should be designed sustainably in order to achieve long -term success. Competent advice and the willingness to stick to a plan are essential. If you want to become active, you will find numerous options in the region to optimally prepare for the winter. In order to learn more about the importance of movement and nutrition, you can here inform.