Do you feel that way In our hectic times is hardly room for movement and the last visit to a gym or sports institute, you can only vaguely remember This means you are not alone, but most of us want to change that situation much too fast and almost overnight, to professional athletes. It must indeed not equal to a marathon, but even with little effort you can improve your strength and stamina and do this much for your health. One of the main principles of endurance in endurance sports is: Work out moderately but regularly. Since cardio training is a process of dynamic adjustment, are significant physical changes seen only after several weeks. They depend on the frequency and intensity of each workout. Experts are considered to be three to four per week to be optimal, but there will be less use of one entry already very good effects. According to the German sports scientist Professor Wildor Hollmann Untrained already benefit from10-minute units. Much more important is that you hang on – that is already mentioned at regularity. What should be noted at the proper entry into the Endurance in any case: First, the training frequency, then the extent and only recently increased the intensity. Nordic Walking Example: You start in the first two weeks twice each 15 minutes with 5 km / h. No. 3 from week three times walking. No. 6 from week to increase the level of 20 to 25 minutes – still three times a week. It was not until the tenth week, you increase your speed to 6 to 7 km / h. The following tips will help you make the climb easier to: Keep the overhead low by using the training exercise near your place of residence. Choose a sport that can be operated at any time of day and season and you are limited to disciplines with a low risk of injuries such as cycling, swimming or walking. In terms of bodybuilding bodybuilding it right there at the beginning of bad news: If our muscles are not required, they steadily dwindling – andalready from 25 Year of life. But to reassure all beginners to immediately follow the good news: The beginning is simple and timesaving. Thus, a short circular takes effect for all the big muscles just a few minutes and just very inexperienced brings good results. Start with one run each to 15 reps, and then pause until the next about a minute. Studies of the University of Bayreuth for a period of eight weeks have shown that a practice without passing brings Ausbelastung for beginners ausbelastendes similar effects as a multi-rate training for advanced students. Another study by the University of Wuppertal, over the same period shows the following: subjects who were surrounded by four weeks on an intensive training gentle, far outperformed the comparison group, which trained the entire period, gently. Hence, the experts conclude that a passage per exercise for untrained in the first weeks is ideal. Only at a higher rate dominates the multi-purpose training, although herethree passes are considered as ideal. Allow yourself and your body plenty of time and you focus on your individual training progress. And then to your health!