Training areas: stay fit in everyday life with GA1, GA2 and Co.

Psst! Do you already know the secret of the fitness pros ? GA1, GA2, E and S are not unusual supplements or sports equipment. They are specific training zones that are described by the intensity with which you train. Whether you're an early riser or a night owl, an office worker or a globetrotter - with the right strategies and the right training zones, you'll always find time for your training and stay motivated and efficient all year round . In this blog post, we'll show you how you can effectively integrate the different training zones into your everyday life to take your fitness to the next level and never lose the fun.

Basic endurance to peak level: What are training zones good for?

Training zones are like your personal fitness GPS - they show you exactly where you are and where you are going. They are defined by different intensity levels based on your heart rate and metabolism . The training zones range from regeneration to basic endurance (GA1 and GA2) to the peak range (S). Although they were originally designed for competitive athletes , they also offer numerous advantages to recreational athletes:

• More efficient training through targeted load control
• Avoiding overtraining
• Better regeneration
• Continuous performance improvement
• Increased fat burning in the right area

By understanding your heart rate and applying the training zones, you can structure your workout , improve your basic endurance 1 and 2, and reach your fitness goals more easily . Let's dive deeper into each zone and discover how you can best integrate them into your daily routine.

The regeneration and compensation area – active recovery

The 5 development areas, also known as heart rate zones, start off relaxed with your personal resting point , because without regenerative phases you will not achieve good long-term performance. Mental and physical regeneration begins when your heart rate is below 60% of your maximum performance . This is about consciously slowing down : perfect regeneration training includes, for example, light stretching , gentle yoga , short walks in nature or meditative forms of movement such as Tai Chi . This zone helps you to reduce stress, relax muscles and optimise your ability to regenerate .

GA1: A foundation for sustainable fitness

Basic endurance 1 (GA1) forms the basis of your training . With a heart rate of 60-75% of your maximum heart rate, GA1 improves your aerobic endurance and optimizes fat burning. This range is ideal for beginners and for long, easy sessions that keep you fit in the long term . GA1 doesn't just have to take place in the gym - it can be easily integrated into your everyday life . Here are some creative ways you can stay active and flexible in the GA1 range:

• Climb the stairs instead of using the elevator: every step counts and strengthens your cardiovascular system.
• Bicycle instead of car for short distances: Enjoy the fresh air and improve your basic endurance at the same time.
• Take a walk during your lunch break: A short break outside can work wonders.
• Gardening: A relaxing way to exercise while doing something good for your garden.
• 10 minutes of yoga in the morning: start the day relaxed and active.

GA2 – boost your metabolism

Basic endurance 2 (GA2) is at 75-85% of your maximum heart rate and increases your aerobic performance and lactate tolerance . This area is therefore ideal for effective short units that boost your metabolism and further advance your fitness. Even with a busy schedule, you can find time for the GA2 area. Here are some short and intensive units that can be perfectly integrated into your everyday life:

• 15 minutes of rope skipping: A powerful start to the day or a good balance in between.
• Swimming after work: gentle on the joints and effective for increasing basic endurance 2.
• Hula Hoop: Not only strengthens the core, but is also an effective cardio workout.
• Brisk Nordic walking on the weekend: versatile and easy on the joints, also perfect as a longer activity.
• Dancing to your favorite music: fun and fitness in one – the perfect combination for your GA2

E – effective intervals for busy people

The development zone (E) is at 85-95% of your maximum heart rate and increases your anaerobic endurance . This zone is ideal for short, intensive workouts . You can incorporate these workouts even if you have little time and continuously increase your fitness.

• Planks with variations: Hold different plank positions for 30 seconds each.
• HIIT workout during your lunch break: Quick and effective to boost your metabolism. Only recommended if you can shower afterwards.
• Strength circuit with short breaks: A combination of strength and endurance for a comprehensive fitness boost.
• Burpee challenge with friends: achieve fun and fitness together.
• Intensive kickboxing session on the punching bag: combine strength and endurance for a holistic workout.
• 4x4 intervals: 4 minutes of intensity, 3 minutes of rest. 4 repetitions ensure an effective workout – for example when jogging/sprinting.

Peak range – push boundaries and achieve maximum performance

The peak zone (SB) above 95% of the maximum heart rate trains your maximum performance. Whether running , swimming or cycling - it offers you the opportunity to put yourself to the ultimate test and beat your personal best . However, when training in this zone, make sure to warm up thoroughly, keep intervals short and recover well in between. This zone is important for recreational athletes to expand personal limits and achieve maximum fitness.

• Maximum repetitions in push-ups or pull-ups: Combine strength and endurance for optimal results.
• Short, steep hill sprints: ideal for more strength and the cardiovascular system.
• Explosive strength exercises such as medicine ball throws: Promote explosive strength and coordination skills.
• Maximum speed on the ergometer: effective endurance training for maximum performance.

Combine cleverly: Weekly plan example with all training areas

A structured weekly plan will help you cover all heart rate zones and optimize your training. Here is an example of how you can harmoniously integrate the different areas into your week:

1. Monday: 30 min GA1 Hula Hoop – a playful start to the week.
2. Tuesday: 20 min GA2 Indoor Climbing – strength and endurance combined.
3. Wednesday: 15 min E-area Tabata – short, intensive unit for anaerobic endurance.
4. Thursday: Rest day – treat yourself to some active relaxation with light stretching.
5. Friday: 10 min S Burpee-Sprint combination – maximum power output for the weekend.
6. Saturday: 45 min GA1 table tennis – playful endurance with friends.
7. Sunday: Active regeneration – gentle yoga or a relaxing walk.

Customize the plan to your favorite activities , individual needs, and personal lifestyle to get the most out of every workout.

Motivation and Focus: Your Training Tips for Every Season

Motivation is the key to long-term training success . Without it, even the best training program can stall. Here are strategies to help you keep your motivation high and stay focused:

• Block fixed appointments in your calendar: This way, training remains a fixed part of your day.
• Find a training partner: It's more fun together and you motivate each other.
• Document progress: Visible successes keep motivation high.
• Introduce a reward system: Small rewards for achieved goals increase motivation.
• Try new routes and exercises: variety prevents boredom and keeps training exciting.
• Use music or podcasts while training: Entertainment promotes endurance and makes training more enjoyable.
• Set small, realistic goals: Short-term successes motivate in the long term.
• Use positive affirmations: Positive thoughts strengthen the will and self-motivation.
• Use visualization techniques: Imagining success motivates you to act.
• Remember the good feelings after training: These positive emotions will motivate you to continue.

When it's raining outside or the days get shorter and greyer in winter , motivation and energy can suffer. To stay fit in the cold season , it's important to pay attention to regeneration and nutrition . Sufficient sleep, warm meals and drinks with important nutrients such as vitamin D and omega-3 fatty acids will help you through these times. Dextro Energy* supports and accompanies you before, during and after every fitness session with important nutrients , vitamins, minerals and more.

Your Fitness, Your Rules: The Path to Sustainable Training

Sounds ambitious? Don't be intimidated! Even the pros start small , sometimes they don't have any energy or just don't have any. The key is not in perfect plans , but in your willingness to try new things and challenge yourself . Every day is a chance to make a small change - be it through a new training session , an unfamiliar form of exercise or simply by deciding to do more for yourself today. Stay curious , stay brave and above all: stay true to yourself .

* contains carbohydrates

° at Immune Fit: Vitamins B6, B12, C and folate each contribute to the normal functioning of the immune system.

° for Recovery Drink: Proteins contribute to the increase and maintenance of muscle mass.

° at Long Distance Gel: Magnesium helps reduce tiredness and fatigue.

° at Creakick: With a daily intake of 3g of creatine, physical performance during explosive strength training as part of short-term, intense physical activity is increased.

A varied, balanced diet and a healthy lifestyle are important.

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