What's the best workout advice
Workout: Sports expert gives advice on the best workout at home
Fitness studios: closed. Sports halls: tight. Sports fields: also closed. The time of team sports is over. Everyone should reduce social contacts as much as possible in order to slow down the spread of the coronavirus. But people want to keep fit.
Prof. Christoph Eifler from the German University for Prevention and Health Management (DHfPG) in Saarbrücken explains what everyone can do at home - and what it is better to avoid.
Jogging: run as long as you can
In the meantime, contact bans and, in some cases, curfews have been issued nationwide. Since the rules are not uniform across the country, joggers should inquire about the currently valid regulations in their place of residence.
Because - if allowed - the following applies: “Jogging is still absolutely recommended”, says Eifler. “The risk of infection is very low, for example during a run in the woods. As long as this possibility exists, something like this makes sense. "
Running training is also good for team athletes such as soccer players: "If you no longer come to the sports hall or the sports field, you can run to maintain basic endurance," says the doctor.
However, one thing is important: you should definitely jog alone to prevent infection. “I would currently advise against running groups,” warns Eifler. "That can have the advantage anyway that peer pressure is no longer applicable."
Strength training: simple exercises at home
The gym with its multitude of machines is no longer available. But training is also possible at home - for example exercises with your own body weight. The classic: pushups. "The degree of difficulty can be varied depending on the level of training," explains Eifler. Another example are so-called jumping jacks, a jumping exercise. Both can even be combined - and it is extremely sweaty.
The expert advises: "Better to concentrate on a few simple exercises" - that is, push-ups or squats. Conversely, this means: “Nobody should order sports equipment and equipment that they have never used before,” warns Eifler. "It is better to stick to what can already do." For example, familiar exercises from the gymnastics course can of course be continued at home.
“There is no qualified instruction at the moment,” emphasizes the doctor. “Now there is a tendency to do research on the Internet. We live in the age of the YouTube experts. And indeed there are very good instructions. " But there are also many questionable representations. "And there are exercises around that encourage imitation, but are not suitable for amateur athletes." An example are exercises where people jump on boxes. “That may be effective for the well-trained. But you have to prepare for such a high mechanical load. "
According to Eifler, the same applies to home training with barbells and so-called kettlebells. "You have to learn it under supervision, you have to be able to deal with it." Another example is yoga. "I can't teach myself that using YouTube tutorials, I have to learn it under professional guidance," explains the expert. Anyone who has already mastered yoga can of course continue doing this on their own.
Eifler does not advise against fitness programs via app per se: Training apps are often well done and show sensible exercises - and they are also motivating. "But these programs are usually not for complete beginners, but for people with a certain amount of training experience."
Always take a day off
“Anyone who has gone to the gym twice a week can maintain this rhythm when training at home. But there is nothing wrong with doing more units, ”says Eifler. His recommendation: Always take a day's break between each training day if you are not trained above average.
And when is the best time to do sport in your own four walls? “Everyone has to find this rhythm for themselves. Some like to do their sport in the morning, others prefer to train in the evening, ”says Eifler. That is highly individual. "The best thing to do is to try out what is most fun and which goes best with everyday life."
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