Tips and tricks

Anybody who wants to train successfully needs to have precise targets and some motivation as well as the right clothing and the right equipment. The best exercises aren’t fun if your shoe is rubbing, your tracksuit top is too warm or the gear change doesn’t work on your mountain bike.

One of the decisive factors for successful training is a balanced nutrition. Somebody who has just eaten a five course meal is hardly going to break the distance record for the breast stroke. It is important to have relaxation after playing sport to avoid becoming overworked and to make training enjoyable.

Clothing

Train in breathable clothing

Modern sports clothing provides your body with the perfect climate. T-shirts, trousers or jackets as well as headgear and shoes are made of breathable materials, which let moisture out quickly while at the same time preventing it from getting in. Clothing sizes and the design should allow for sufficient mobility.

Find your favorite item of clothing

Anyone dressed in drab grey will soon lose interest in exercising. Sports clothes should not only be practical but also look attractive. Anybody who even looks forward to putting on their super new fitness shirt before training is guaranteed to enjoy exercising. Just a tip: Treat yourself to a special accessory every now and then.

Check your footwear

Good shoes are one of the most important pieces of ‘exercise equipment.’ Whether Nordic walking in the woods or playing squash in a hall – shoes should be suitable for every occasion and for your individual needs. Before buying a pair of shoes, you should check the cushioning, fit, stability and material. Performing a professional treadmill analysis at a sports store is the best way to find the perfect running shoe. Footwear also includes stockings and socks. They form the connection between the foot and the shoe. In order to avoid blisters, they should not slip or rub.

Equipment

Ask the experts

Does a specific bicycle tire offer enough support on uneven terrain? Can the straps of the Nordic walking poles be fully adjusted? Is it possible to maintain a good grip of a tennis racket even in exhausting matches? A practice test usually indicates the durability of sports equipment. For example, it is possible to get advice from experienced athletes, fitness or personal trainers as well as employees from specialized stores before buying equipment.

Look out for quality

A quality seal is a good indicator when buying sports equipment. The TÜV (Technical Monitoring Association) for example certifies products with the so-called TUVdotCOM seal. The GS mark (Tested Safety) guarantees the safety of fitness equipment. The German consumer organization “Stiftung Warentest” publishes independent test reports for selected equipment.

Nutrition

Balance your diet

Anyone who wants to train effectively should coordinate what they eat and how much they eat with their current exercise program. An athlete planning a relaxing run along the beach requires a different balance of nutrients than someone trying to build up muscle by weight training. When you eat is also crucial. Generally: Allow 90 to 120 minutes to pass between meal times and training and don’t train on a full stomach. For longer lasting sports activities, make sure you carry plenty of fluids and light snacks such as bananas. You can get tips on a balanced and varied diet on the internet site for the German Nutrition Society.

Drink plenty

The human body is more than 60 percent water. An athlete should drink plenty of fluids before, during and after training to balance out loss of fluids. Don’t just wait until you are thirsty. Mineral water and fruit juice are best suited to athletes.

Relaxation

Take a rest

Fitness does not end when you remove your trainers. Rest periods are important to avoid overstraining and make sure that sports remain enjoyable. Ideally it would result in a so-called “supercompensation”. This allows the body to recover effectively and the athlete performs better than before. Anybody who has little or no rest when exercising is in danger of overexertion both physically and mentally, which causes exhaustion, tiredness and weariness.