Staying at home is currently the most effective way to slow the spread of the coronavirus. Public life was shut down almost completely. In addition to many other facilities, all gyms are closed until further notice. If you still don't want to do without your training, you will find many alternative solutions on the Internet. Fitness apps are also a good choice now. The RSG Group GmbH has switched the use of all virtual fitness courses of its subsidiary Cyberobics online and as an app to free of charge – worldwide. But what needs to be considered when working out at home? Rainer Schaller, CEO of the fitness and lifestyle company, gives answers in the interview.
Can training at home replace the gym?
Rainer Schaller: Digitization has been moving into all conceivable areas of life for years, including in the fitness industry. People want to train flexibly and individually. However, without instructions, it is difficult for many to motivate themselves or to put together suitable exercises that are effective and fun. This is exactly where Cyberobis comes in, because we are convinced that full training is possible without a gym. Since so many people are currently unable to go to their gym and we are very moved by the current situation, we have decided to make our entire range of courses available free of charge worldwide. We see it like this: "We are all in this together!"
What are the advantages of digital training?
Schaller: The clear advantages of digital training are that I can train at any time and in any place and that I am completely flexible. I can choose the workout that suits my training goal, my personal fitness level and my current preferences. Be it a challenging HIIT training, a beneficial yoga session or a dance workout that makes you forget the restricted everyday life. All of our 120 on-demand workouts were filmed in the original locations in the USA and allow everyone to immerse themselves in a different world for the moment during their training.
What should you pay attention to when training at home?
Schaller: When training at home, it is just as important to pay attention to the correct execution of the exercises as in the studio. For example, our trainers pay close attention to clean technology and provide all the necessary safety information. Each workout was also designed by a team of sports science specialists and the exercises are shown from different angles using several cameras in 4K technology. We also display the crucial security criteria as subtitles. So everyone can easily follow – from beginner to advanced.
How many workouts a week makes sense?
Schaller: Even one training session a week has many positive effects. In addition to building up physical fitness, this also demonstrably reduces the risk of depression, as a study by the University of New South Wales shows. The World Health Organization recommends 150 minutes of moderate training per week or 75 minutes of intensive sessions. So gladly two to three units a week.
How long should a training session be?
Schaller: How long you train depends entirely on your own fitness level and type of training. With an intensive HIIT workout, 20 to 30 minutes are enough, with a moderate workout 45 to 60 minutes.
Does it make sense to get aids such as dumbbells, tubes or the like?
Schaller: Even with your own body weight, you can complete good and effective training without any problems. Tubes, mini bands or dumbbells are a great add-on to create variety and create new attractions.
How can you motivate yourself to do sports at home?
Schaller: It works very well for me if I also set fixed appointments for my workout at home. For example, I plan: "Monday morning I start the day with a 'six-pack workout'". Routines can also be created in your own four walls. It is also a great motivation for me to know that other people are training with me at the same time. The courses at "Cyberobics Live Classes" are, for example, streamed in real time on the website and in the app and you can experience an authentic group feeling because you know that you are not alone. There are currently 100 "Live Classes" a week that we are filming in our studio – and we are constantly expanding our offer. They are currently running in German, English, Italian and Spanish.
Many are currently working in their home office, which exercises are particularly effective now?
Schaller: Many people may lack a back-friendly desk or chair at home. That is why it is important to strengthen your back and trunk muscles. Even slight stretching and mobility exercises can help to balance tension. Last but not least, you should integrate a few exercises that drive your pulse up. Burpees, squats or pushups can also be performed wonderfully in a small space.
What do you particularly advise older people who belong to the risk group?
Schaller: Older people also benefit from exercise and light training. You should only make sure that the stress does not become too great and you discuss with your doctor beforehand which type of sport is individually good and safe for you.
How does exercise affect our immune system? Can we strengthen our immune system in this way?
Schaller: Exercise – whether outside or inside – is demonstrably good for the immune system. On the one hand, this has to do with the fact that muscle activity in the body triggers various immune-protecting processes. On the other hand, sport and exercise also reduce the risk of internal inflammatory processes. That's why I encourage everyone to train even in difficult times. Of course, only if you are healthy and have no symptoms of illness. If the body is weakened, rest is the best option.