Sport is exhausting, many say. But that’s not true. You can also get fit in a relaxed way (e.g. by simply training less). Here is the proof
Short training brings more
That’s fabulous news for everyone who doesn’t know where to get the time to sweat an hour on the crosstrainer or ride a bike to get rid of stubborn pounds. Danish sports scientists at the University of Copenhagen have now shown in a study that it is better to lose weight by exercising 30 minutes a day instead of 60. What is the reason for this? According to the researchers, shorter training sessions gave the participants the energy and motivation for further exercise in everyday life (e.g. climbing stairs). Those who trained one hour a day felt too exhausted and burnt out after the workout to be able to exercise or eat healthy food beyond their sports programme.
Music is the fitness hit
If you find sport simply too exhausting, we assume that you have not heard any music yet. Please change immediately. Because a study by the Ruhr University in Bochum showed that music reduces the physical stress sensation during sport. The effect can be explained by the lack of acoustic feedback about the physical state of exhaustion. Or to put it simply: you can no longer hear your own panting.
You don’t get tired so quickly with coffee during a workout
Those who take two (strong) espressos before cycling or jogging will increase their endurance performance. This was discovered by scientists at the University of Guelph in Canada. Their explanation: caffeine increases blood adrenaline levels and anaerobic energy production.
We thought so. Now a survey conducted by the German Sports University in Cologne also provides the proof: Those who sport together with friends are more motivated, go to the gym more often and break off fitness courses less frequently. For us, this means not only packing leggings and towels for the Zumba course in the future, but also (still) packing the girlfriend.
It’s worth getting out in the morning
According to the British Journal of Nutrition Study, you can burn up to 20 percent more fat if you train before breakfast. Why is that? Blood sugar, insulin and glycogen levels are still below normal after waking up, so the body is more likely to go to fat reserves.
Drinking cocoa is good for the muscles
The right mixture in drinking chocolate of carbohydrates and proteins accelerates the replenishment of energy stores – and thus muscle regeneration. This is the result of a large comparative study conducted by Indiana University in Indianapolis. Pure protein or carbohydrate shakes are far less effective in this respect. How much cocoa you should drink depends on the intensity of your training. Nutritionists advise: 50 percent of the calories burned during training should be reabsorbed through chocolate milk.
Knee bends are so effective
Squats while lifting two one-kilo dumbbells consumes more calories than moving the same weight with the leg press. A study by Truman State University (USA) has shown why this is the case: more muscles have to be used for knee bends to prevent the dumbbells from wobbling when they are lifted.
This is how you defeat your inner pig.
Outside is the better inside
The treadmill can’t keep up with that: A study by the Peninsula College of Medicine and Dentistry in England showed that people who exercise outside not only enjoy training more, but also have a more positive attitude. The participants also reported that they found it easier to hold out and felt more satisfied after an outdoor workout than after an indoor session.
Fit in front of the TV: Workouts for at home
You were looking forward to a quiet evening at home in front of the television, but your bad (sports) conscience is bothering you? No problem! Simply combine a workout with the “crime scene”. Say goodbye to the Couch Potatoe and start with small steps into a more “moving” life. First stage: A ten-minute mini-workout.
Avoid a one-sided workout
The workout at home, for example, could consist of two exercises for each part of the body. Complete one pass of Exercise One, pause for a minute, and then start the second exercise. Then pause for another minute and then start again with the first exercise – repeat this procedure three times. In order to avoid one-sided training and postural damage, you should vary the exercises regularly.
Being-Fitness for the television evening
At home in front of the TV, thighs and buttocks are particularly easy to train. To do this, take the lateral lunge step. The thighs and lower legs of the leg form a right angle, while the other leg remains stretched laterally. Now press down firmly and straighten up again without any aids. After each erection, change sides and repeat the exercise ten times on each side.
An effective workout for the legs is also the squat jump. To do this, go into the knee bend, take the arms back to swing and then jump as high as you can – throw the arms upwards with a swing. Ten repetitions should be enough for the beginning.
Exercise abdomen and trunk
Ideal for the living room floor is the front support, with which you strengthen your back and torso muscles. To do this, go into the push-up position, but support yourself with your forearms instead of your hands. Now lift one leg and extend it backwards until you feel a slight pull. Put your leg down and, after a short break, alternate with the other.
You should do this short workout in bed every morning.
To train the lateral abdominal muscles, go to the lateral support position: lie on your side and cross your legs. Support your upper body with your forearm and then lift your hips. Legs and trunk should form a straight line. Hold this pose for ten seconds and change sides. You make the workout more difficult by tilting your hips slightly forward.
For more tension in the middle of the body, sit on the floor and lean your upper body back slightly. Place one leg angled on the floor and stretch the other leg straight forward. Then release the angled leg from the floor and slowly stretch both legs forward alternately in the air. To make the exercise easier at the beginning, you can support yourself on the ground with your arms.