Fitness studios: closed. Sports halls: sealing. Sports facilities: as well. The time of the team sports is over. Everyone should be socially and reduce contacts as much as possible, in order to curb the spread of the Coronavirus.
But it would be unhealthy, all of a sudden completely with the Sport to quit.
Prof. Christoph Eifler, the German University for prevention and health management (DHfPG) explains in Saarbrücken, what everyone can do at home and what you should avoid.
Jogging: Run as long as it is possible
In Germany, there is as yet no complete curfew as in other European countries. (Status: 20.03.2020; At 16:45) The people in Germany can still just in front of the door.
“Running is still absolutely recommended,” says Eifler. “The risk of contagion is, for example, in a forest, running very low. As long as this possibility exists, is something useful.“
Running training is also good for team sport athlete such as a footballer: “he Who comes now in the sports hall or on the sport, for the Run is to obtain the basic endurance upright,” said the doctor.
Important is however: You should definitely go Jogging alone, in order to prevent infection.
“Running groups, I would advise against currently,“ said Eifler. “This can have the advantage that the group ceases to apply force.”
Strength training: Simple Exercises at home
The fitness Studio with its variety of machines is no longer available. But Training at home is possible – for example, Exercises with your own body weight.
The Classics: Push-UPS. “The training level in the level of difficulty will vary,” says Eifler.
Another example is the so-called Jumping Jacks, a jump exercise be. Both can even be combine – and is extremely diaphoretic.
The expert recommends: “Better to a few simple Exercises to focus” – i.e. just support or-knee deck to bow. That is to say in reverse: “no-one should now order sports equipment and Equipment, it has never used,” said Eifler.
“Better to stay with what can can.” So, for example, well-known Exercises from the sport lead course, of course, home.
Stay at your Level
“The skilled guide at the Moment,” stresses the physician. “Now, you tend to make yourself smart on the Internet. We live in the age of Youtube experts. And in fact, there are very good instructions.“
But there is also a lot of questionable illustrations. “And it Exercises that lead to imitation, but for Amateur athletes, are not suitable to circulate.”
An example of this are Exercises where people have to jump on boxes. “That may be effectively Trained to be a good one. But on such a high mechanical stress, you need to prepare.“
The same is true Eifler, for the home training with barbells and Kettlebells. “One has to learn under guidance, so you must be able to deal with it.”
Another example is Yoga. “I can’t teach myself via Youtube Tutorials, but I have to learn under professional guidance,” explains the expert.
Who mastered Yoga before, could do that of course on your own.
VonFitnessprogrammen via the App recommends you do not Eifler, per se: training App are often made quite well and showed reasonable Exercises and you motivated also. “But these programs are generally not for beginners, but for people with some training experience.”
Always a day break
“Who is so far gone twice a week to the gym, you can maintain this rhythm at home. However, there is nothing to make more units,“ says Eifler.
His recommendation: in Between each training day is always a Restday, if one is not trained well above average.
And what time is the best Sport in the own four walls? “This rhythm must each find for themselves. Some of the goings-on in the Early of their Sport, others prefer the evening,“ says Eifler.
This is highly individual. “Best to just try what makes the most fun and best for everyday life.”
In spite of corona crisis stay fit
In spite of the recommendation of the Federal government and leading experts, to stay as much as possible at home, do not want to dispense with modules many people are on your Sport.
To not endanger himself and other fellow human beings, are Home Workouts is a good Alternative. Inspiration there is on the YouTube channel, FIT FOR FUN of HIIT on motor sports to Yoga.
Deutsche Presse-Agentur (dpa)
*The post “expert tips: how to use the Training work at home in Corona-times” will be released by FitForFun. Contact with the executives here.