Exercising outdoors and alone is now the safest option. But how do we motivate ourselves in the cold, dark times?
For many, the second wave of pandemics feels a little different than the first. Some have given up their sport altogether since spring. Others lack the motivation because this time a dark, cold winter lies ahead of us. Right now we need exercise to reduce stress, strengthen the immune system and counteract the winter blues.
What did the first lockdown do to our body?
We know from spring: When it comes to exercise, people behaved very differently in the first phase. A meta-study by the University of Potsdam, which evaluated the sports behavior of almost 14,000 people in 18 countries during the lockdown in March to May, came to the result: Only 24 percent had reduced the training frequency due to corona. 44 percent stayed at the old level, 32 percent trained even more.
But: About one in three people reduced the intensity of sport and shortened the duration. So it's obviously easier to make an effort in a group. Another result of the study: "We have observed that a high level of sporting commitment leads to a better mood in everyday life," says the Potsdam sports scientist Prof. Dr. Ralf Brand. So it is more important than ever to be active in order to cope with the mental limitations.
How quickly will my fitness be lost?
The bad news: our body is very quick to deplete its resources. This is evolutionary and means: What is not needed can be removed. Experts estimate that around ten to 15 percent of endurance capacity has disappeared after two weeks. In sports that rely on strength, such as crossfit, circuit or equipment training in the gym, the loss can be even higher. Two things are decisive here: training experience and age.
And now comes the good news: "Once you have achieved a high level of strength, you will keep it. The body has saved this and can call it up again at any time," says training expert Dr. Heinz Kleinöder from the Sport University Cologne. "But anyone who has only been training for three months and then pauses for two weeks will notice that." Incidentally, the younger someone is, the less drastically a break in training is noticeable.
Mini strength circuit
Daniela Meiz, fitness trainer (shapingup.de)
That's how it's done: 5 sets of 5 repetitions, rest a minute in between, and as much weight as you can manage.
- 1. Squats: Bend and straighten legs with dumbbells on shoulders.
- 2. Hip Thruster: Place your feet on the sofa in the supine position, place the dumbbells across your hips and fix them with your hands. Slowly raise and lower your bottom.
- 3. Bent over row: With dumbbells or a water box in your hands, bend forward from your hips with your knees slightly bent. Pull the dumbbells towards your chest, 5 times, then straighten up again.
- 4. Planks: Hold in forearm support for at least 30 seconds, 5 laps.
Should you even train with others?
"Many people are now justifiably afraid and therefore do not go to training," says sports scientist Dr. Dr. Michael Despeghel. "Right now it is important to move, even if you observe the rules of distance." Corona meets a chronically sick world. "Type 2 diabetes and cardiovascular diseases are widespread. These can be responsible for severe Covid-19 courses. With an active lifestyle, however, you can fight the diseases well and strengthen your immune system."
Just jogging doesn't work, right?
"Running is great, but it is not enough on its own," says fitness professor Dr. Stephan Geisler from the IST University in Düsseldorf. "What we still need are strength and flexibility." If you can't take part in online workouts or live classes that many fitness and yoga studios currently offer their members, he recommends minimal strength training at home to maintain muscle mass. And for mobility every day: lean your forearms against the door frames and stretch your chest muscles, the child's yoga posture for the back, deep lunges for the hip flexors.
And how do I pull myself up alone?
Geisler's tip: make appointments with friends via Zoom or Skype. "Everyone thinks about several exercises, which are then done together for 30 to 60 seconds. It's more fun in a group, and you have a fixed appointment. That way you stick to it."
More running fun
Henning Heide, from the Hamburg running crew Tide Runners
It's all about variety: Whether in terms of distance, speed or load, it enormously promotes the motivation to vary, i.e. also to include flights of stairs or hill sprints, to try driving games or interval training.
Search challenges: A digital challenge with a competitive character like the monthly running challenge from "Runnersworld" is an incentive (every day in January). Or take part in virtual races, e.g. B. the "Dreams cannot be canceled Run" (30.12. – 2.1., dreamsrun.de). There are more runs under Virtualrunners.de.
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