Stay active even without a gym

As a protective measure against the spread of the corona virus, fitness studios and swimming pools are to be closed for the time being. Club training is prohibited. How do I stay fit? A sports expert knows what to do

Training with your own body weight: Experts advise against expensive purchases such as cross trainers or treadmills

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Training in a club? Not possible anymore. Gyms and Swimming Pools? Tight. The restrictions to contain the corona pandemic, which are to apply from November 2nd until the end of the month, are also hit hard by recreational athletes.

But they can take countermeasures without much effort, explains sports scientist Ingo Froböse. And they should definitely stay active - otherwise there is a risk of withdrawal symptoms.

You can do sports, for example, within your own four walls. Training at home doesn't take much more than a little space. "I advise using your own body as a training device, ie training with your body weight and using the large muscle groups," says the professor from the German Sport University.

He recommends the following exercises: stand up on the calves, squats for the thighs and buttocks, torso bends and back extensors for the abdominal and back and push-ups for the upper arms and shoulders. "In my opinion that is the best combination. You can do these exercises until your muscles are exhausted."

Consider buying dumbbells and exercise bikes

And dumbbells? "Always a bad choice for me," says the expert, "because you can usually only train small muscle groups such as biceps and triceps with them." You don't have to buy dumbbells.

Recreational athletes should also think twice about purchasing an exercise bike such as a stationary bike, rowing machine or cross trainer. After the initial enthusiasm, many people lack the motivation for the new device at some point, says Froböse. In contrast to a gym, they have no appointment, no training incentive and no like-minded people. The respective device is then often just standing around useless - and the expensive purchase hardly pays off.

Such devices are particularly suitable for endurance training. Training lazy people can outsmart their bastard by putting their device in front of the television. Doing sports while watching TV, you won't get bored.

Don't risk withdrawal symptoms

It doesn't matter whether you're doing push-ups, getting on the home trainer or jogging outside. Anything is better than completely pausing for the period of restrictions. "Reducing the workload is one thing, but a complete reduction to zero is the other," says Froböse. "The body cannot bear the latter. For people who are used to training, it is like a withdrawal that can manifest itself in restlessness, sleep disorders and other consequences."

In addition, performance dwindles when you take a long break from training, especially with highly trained athletes - muscle strength in particular is lost quickly, and endurance does not go quite as quickly, explains the expert. "That's why you shouldn't go down to zero when the gym closes or club training is no longer possible."

Endurance sports - it doesn't matter in which form

What if the usual fitness course is canceled for the time being due to a pandemic and you want to keep your training quota at the same level? At least when it comes to endurance sports, there is good news: it doesn't really matter how. Froböse says: "The cardiovascular system doesn't know whether I'm walking, cycling, swimming or jogging. It only knows: 'My owner is on the way.'"

You can compensate for an endurance sport with any other endurance sport, but you might have to adjust the length, says the sports scientist. "An example, from a caloric point of view: I use 600 to 800 calories in an intensive one-hour spinning class in the gym. Alternatively, I would have to run for around 60 to 75 minutes at five to six minutes per kilometer - relatively quickly - for roughly the same amount of calories to burn."