“The most important thing is to start slowly,” explains Thomas Haasmann, former judo professional and managing director of the Galaxy Fitness gym in Brunn am Gebirge. Haasmann emphasizes that there are three pillars that you should pay attention to: “Soul, nutrition and training. All three are equally important.” He recommends setting realistic goals: “If I say I want to lose 20 kilos in a month, that’s unrealistic. You have to set small goals and work on them consistently.”
Step by step into training
Karin Gerhartl, managing director of the Activity fitness and health studio in Wiener Neudorf, advises planning fixed training times to start: “Train twice a week and don’t go from 0 to 100. This keeps you motivated and allows you to continuously integrate sport into your everyday life. If you want more, it’s always possible to increase your workload.”
Nina Prenner, personal trainer from Hinterbrühl, adds that the body should be prepared for the stress slowly: “It is important to start slowly and to introduce the muscles, tendons and joints to the new challenges. Getting started too quickly can lead to injury.”
Pay attention to the correct technique
A common mistake made by many sports enthusiasts is to train without professional guidance. “Many people don’t get a trainer and then get started in the wrong way,” warns Haasmann. “For 40 years I have seen people training and sometimes doing basic exercises incorrectly.” He therefore recommends getting professional support, at least at the beginning. “If you do the basic exercises correctly, you have gained a lot.”
Gerhartl also emphasizes the importance of professional support: “It makes no sense to start in a state of euphoria without knowing how to carry out the exercises correctly.” She advises looking for a fitness studio with qualified support where individual training plans can be drawn up : “Everyone has different requirements, so the plan should be tailored to your own needs.”
Creating the perfect training plan for each person is also the goal of personal trainer Nina Prenner: “When I get to know each other, I look at certain movement sequences, ask about pain and ask what the goals are. Then I start training specifically.”
The mixture makes the difference
Strength training, endurance and flexibility – the right mix makes the difference. “Strength training is a miracle weapon that everyone has to do, whether they are 16 or 90 years old,” says Gerhartl. She recommends a varied program that also includes guided classes such as Pilates or Zumba.
Haasmann also recommends varied training: “A good balance between strength and endurance training is crucial. You should train for endurance once or twice a week and make sure to warm up before training and stretch after training.”
“Fitness has long been health care,” explains Gerhartl. “You quickly feel how your body becomes stronger and feels better.” Regular training strengthens the muscles, increases well-being and helps you get through the winter healthy.
Prenner emphasizes the importance of regeneration: “Building muscle and increasing strength happen during breaks. Sleep, recovery and a balanced diet play a central role.”
