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No experiments: This is how home training works in corona times


              Gyms: closed. Sports halls: tight. Sports fields: also too. The time of team sport is over. Everyone should reduce social contacts as much as possible to further slow the spread of the coronavirus. But people want to keep fit.
              Prof. Christoph Eifler from the German University for Prevention and Health Management (DHfPG) in Saarbrücken explains what everyone can do at home – and what better to avoid. Jogging: Running as long as possible In Germany there is no total curfew as in other European countries. So people in Germany can still step outside the door one by one. "Jogging is still highly recommended," says Eifler. "The risk of infection is very low, for example, when running in a forest. As long as this is possible, something like that makes sense." Running training is also good for team athletes such as footballers: "If you no longer come to the sports hall or the sports field, running is a good way to maintain your basic endurance," says the doctor. However, one thing is important: you should be alone jog to prevent infection. "I would currently advise against running groups," warns Eifler. "This can have the advantage of eliminating the pressure of groups anyway." Strength training: simple exercises at homeThe gym with its large number of machines is no longer available. But training is also possible at home – for example, exercises with your own body weight. The classic: pushups. "Depending on the level of training, the level of difficulty can vary," explains Eifler. Another example are so-called jumping jacks. The two can even be combined – and is extremely sweaty. The expert advises: "Better concentrate on a few simple exercises" – ie pushups or squats. Conversely, this means: "Nobody should now order sports equipment and equipment that they have never used," warns Eifler. "It is better to stick to what you can already do." For example, well-known exercises from the gymnastics course can, of course, be continued at home. "The qualified instructions are currently lacking," emphasizes the doctor. "Now you tend to be smart on the Internet. We live in the age of YouTube experts. And there are indeed very good instructions." But there are also many questionable accounts. "And there are exercises that lead to imitation, but are not suitable for amateur athletes." An example is exercises where people jump on boxes. "That may be effective for well-trained people. But you have to prepare for such a high mechanical load." According to Eifler, the same applies to home training with barbells and so-called kettlebells. "You have to learn that under supervision, you have to be able to handle it." Another example is yoga. "I can't teach myself this using YouTube tutorials, I have to learn it under professional guidance," explains the specialist. If you already master yoga, you can of course continue on your own. Eifler does not advise against fitness programs per app: Training apps are often well done and showed reasonable exercises – and they also motivated. "But these programs are usually not for bloody beginners, but for people with a certain training experience." Always take a day off. "So far, those who have gone to the gym twice a week can maintain this rhythm when training at home. But it speaks don't mind making more units, "says Eifler. His recommendation: Always take a day off between each training day if you are not well trained, and when is it best to do sports in your own four walls? "Everyone has to find this rhythm for themselves. Some like to do their sport in the morning, others prefer to train in the evening," says Eifler. That is highly individual. "It is best to simply try out what is most fun and best suited to everyday life."

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