Training improves mental health
Selected fitness and strength exercises improve your mental health. Where does this claim come from? It’s not just a random idea—it’s backed by solid evidence. The proof of the link between strength training and mental health lies in the close connection between body and mind. A psyche weighed down by worries can weaken vital organs. This can, in turn, lead to illness and mood swings. Conversely, a strong, well-trained, powerful body also has the ability to strengthen mental health. It’s no coincidence there’s a saying: A strong mind lives in a strong body.
Contrary to what many assume, fitness training is by no means just cardio or lifting weights. The up-and-down movement, the strain of muscle contraction and the relaxation that follows strengthen neurons in the brain. This applies to physically demanding exercises too, such as pull-ups. Pull-ups are a challenging movement that trains focus and muscles at the same time. They also improve coordination. No one pulls themselves up on a pull-up bar if they lack the necessary physical strength and mental focus. The logical conclusion that pull-ups illustrate is this: our gym in Ebikon helps you strengthen your mental health alongside your physical fitness.
The unknown success formula of strength training
Strength training is a success formula for mental health. Why does physical activity boost mental health? It’s simple: strength training consists of repetition-based exercises that can be combined with other movements. A full training block is built around several rounds with different sets of reps. Some resemble an intense circuit workout. Even if this approach seems repetitive, monotonous and boring at first glance, it produces many effects that we place great value on at our gym in Ebikon. That’s because we focus on the lesser-known success formula of strength training: a workout at our gym in Ebikon can be varied without having to rely on chance or unpredictable factors.
This helps your brain focus on the exercises and gives you the feeling that you’re fully in control of your workout, which in turn supports your mental health. Fear of failure, which can sometimes arise in team sports, has no place in our gym in Ebikon. What’s more, you’re in regular dialogue with your own body as you perform the exercises, which supports your self-esteem and your mental health alongside your physical fitness.
The underestimated power of happiness hormones
During strength training at our gym in Ebikon, you release happiness hormones. Thanks to increased endorphin production, the release of the messenger substance dopamine is stimulated. Dopamine stands out for its antidepressant effect. If you’re not depressed—or less depressed—you naturally benefit from a healthier mind.
By coming to our gym in Ebikon two to three times a week, you develop a better feel for your body and strengthen your self-awareness. This not only improves your fitness, but also your self-confidence. The gym in Ebikon is therefore an underestimated hub for combating a lack of desire or drive.
What’s more, at our gym in Ebikon we make sure to show you the analogy between overcoming everyday challenges and performing strength exercises. When you train your body, you also strengthen your mind for the mental challenges waiting for you in your private and professional life. Anyone who really pushes themselves at the gym in Ebikon reacts more calmly to everyday stress and has their emotions much better under control when faced with external triggers. This is a little-known effect of a well-structured workout that’s repeated regularly.
The gym in Ebikon fights lack of motivation with real motivation
Do you want to reach your goal but need professional support? It’s always worth relying on a mentor—especially in fitness. At our state-of-the-art gym in Ebikon, you benefit from a range of advantages: a pleasant atmosphere with a friendly, familiar feel makes it easy to come back regularly. We create fitness and nutrition plans tailored to your individual needs. That means our plans are all-round programmes designed to bring your body and mind into balance.
Training and Infection – Don't Train with a Fever
Fever? So what – training at my gym in Ebikon must go on, and doing something for fitness can't hurt.
Caution: Training and exercise at the wrong time can have serious consequences. If you have an infection, you should know what you can handle – and in some cases, going to your fitness center in Ebikon is not one of them. We'll explain which cases those are and what sensible alternatives exist.
Exercise Is Off-Limits with a Feverish Infection
As much as you love your gym in Ebikon: If you have a feverish infection, you should not train for 14 days. With viral illnesses, especially the flu, myocarditis can occur – either acutely or as a late consequence that sometimes only becomes noticeable years later. Overexertion during illness can, in the worst case, even lead to death, and not just in older people. There are tragic examples like the story of former German figure skating star Heiko Fischer, who collapsed during a squash game in 1989 and died of viral myocarditis – at just 29 years old. The COVID-19 pandemic, in which several well-known athletes like soccer goalkeeper Rune Jarstein developed myocarditis, highlighted the dangers.
Illness and Exercise: Where Exactly Is the Problem?
Anyone who trains during a viral or bacterial infection puts their immune system under double stress: The body is already busy fighting off the pathogens and is additionally strained by the training effort. The consequence can be that the immune defense is weakened and the body is less able to defend itself against the unwanted invaders. The immune or inflammatory reactions can worsen – and viruses have the unpleasant habit of migrating and affecting other organs – like the heart. So anyone who overexerts themselves at their fitness center or in other ways despite a viral infection does their immune system a disservice instead of doing something for their fitness. Even if the elevated temperatures have been relieved by medication, you should definitely not train before fully recovering. When in doubt, it's better to skip the trip to the gym in Ebikon and recover well than to take a risk. Relaxation exercises can be a good alternative in this case, as they promote well-being and support the immune system. A leisurely walk in the fresh air can never hurt and helps you stay active.
Doing Something for Fitness Despite Illness – When It's Okay
With a common cold, sports enthusiasts don't need to worry too much: In this case, exercising is not a fundamental problem – at the latest when the symptoms have subsided. Overexertion should still be avoided; moderate training is the motto. When in doubt, the body sends the right signals. If you feel more run-down than fit, you should take it easier and plan to gradually increase the intensity. If the cold is accompanied by coughing and a sore throat, caution is also advisable. Anyone who behaves sensibly and recovers properly when necessary usually has nothing to fear and can soon work out to their heart's content again at their fitness center in Ebikon.
Getting Back into Exercise: What Your Fitness Center in Ebikon Offers You
Do you want advice on what you can do for your health despite an illness? A plan for getting back into training after recovery, preferably in a pleasant atmosphere at a gym in Ebikon? At our state-of-the-art gym in Ebikon, you benefit from various advantages. Our trained and experienced experts at our fitness center also offer training and nutrition plans that help you in all situations. We're happy to sit down with you, listen to your individual needs, and make you the appropriate offers. Feel free to talk to us about anything you have on your mind regarding fitness – your gym in Ebikon is here for you!
Fatigue – Exercise Can Help
There are many causes of fatigue. It's not always just a lack of sleep or vitamin and mineral deficiency that makes you constantly tired. Often it's simply due to a lack of physical activity and movement, as a US study found. Around 25% of the population is affected by "sluggishness." Accordingly, many people are probably familiar with the feeling of an inactive body, but may not know how to interpret it correctly. Because when circulation, blood flow, and metabolism are not stimulated and muscles are not challenged, many bodily functions slow down—in other words: metabolism falls asleep and the body's signals are unknowingly ignored or misinterpreted.
The result is that you feel tired and "sluggish." But why exactly? When you're inactive for a long time, your metabolism also slows down. Signs of this include feeling sluggish, lacking drive, tired and listless, but sleep disorders, concentration difficulties, and digestive problems can also be signs of a metabolism that's too slow. If your metabolism is too slow for too long, however, your calorie needs also change, because an inactive metabolism burns fewer calories. If you don't adjust accordingly, unwanted fat deposits quickly develop. But the more fat deposits form, the harder it becomes to motivate yourself to exercise. A vicious cycle...
The good news: There are fitness centers like our fitness center in Ebikon where people work who are familiar with exactly these problems. Wouldn't it be great to never be tired, sluggish, or inactive again? To be able to enjoy the feeling of an active lifestyle every day? Scientists at the University of Georgia demonstrated that participants' fatigue was reduced by 49% to 65% through fitness training after six weeks!
Movement Leads to Well-Being
Through regular training, you feel significantly more energetic—even without caffeine or energy drinks. Because every form of movement gets your circulation going and stimulates your metabolism and blood flow. Small activities can easily be integrated into everyday life. Taking the stairs instead of the elevator, cycling to work instead of driving, or taking a short walk instead of watching your daily afternoon TV program. Round it off with an effective workout at the gym in Ebikon to finally fight fatigue for good. In addition, movement releases hormones, enzymes, and other messenger substances. These include, for example: dopamine (happiness hormone), serotonin (feel-good hormone), endorphins (stress reduction), and testosterone.
Warning: Training on Your Own Carries Risks!
Anyone who wants to give it their all from scratch without prior knowledge can quickly harm themselves, because there are many things you can do wrong with fitness training. This includes not only incorrect exercise execution, which many people might think of in connection with sports. On the other hand, physical overexertion can also lead to exhaustion. Successful training therefore also includes recovery—the body's rest phase after training. This is because the body sets metabolic processes in motion during exercise and must repair injuries. For example, this includes small muscle tears that you notice as muscle soreness after a strenuous workout. In addition, muscles are built, fat is broken down, hormones are produced and begin their respective work. All of this demands a lot from the body. Excessive overexertion through fitness training eventually leads to the body becoming completely fatigued and you feeling drained and exhausted. That's why a recovery phase after your workout is essential so the body can recover.
Recovery Is the Secret to Success
To prevent physical overexertion from exercise, it's essential to get enough sleep. If you train, you need sleep. Enough sleep leads to good recovery. The better the recovery, the better the results in fitness training, and the sooner you can train again. Of course, sufficient and especially restful sleep also contributes to less fatigue. With all of this, you must not forget to pay attention to a good and balanced diet and provide your body with sufficient macro- and micronutrients.
How is all this supposed to work, you ask? How are you supposed to pay attention to all of that? How can you reach your goal best and fastest?
In our state-of-the-art fitness center in Ebikon, you have the opportunity to have our competent trainers create training and nutrition plans for you. This ensures you achieve results while also avoiding overexertion of the body through too much training. Feel free to talk to us—we're here for you! In addition, we offer you a pleasant training atmosphere in our gym where completing your workout is enjoyable and your motivation stays high.
We look forward to welcoming you to our gym in Ebikon and walking the path to success with you!
Train now – benefit later
Regular physical activity contributes significantly to maintaining healthy bone density. This holds true even if your training was a long time ago. A study by Indiana University in Indianapolis looked into this topic by examining baseball players. Even players who had not been active for a long time showed a comparatively high bone density. You can also benefit from this insight. We would be happy to explain exactly how this works and what you need to keep in mind in person at our Ebikon fitness center.
What is bone density?
Before we look at the positive effects of sports on bone health, it makes sense to explain the term above in more detail. Bone density refers to the ratio of mineralized bone mass to bone volume. In medical circles, this is known as BMD (Bone Mineral Density). The higher this value, the lower the risk of fractures. However, this is by no means a fixed value. BMD changes over the course of your life and can be influenced by various factors. One of these factors is physical activity, which you can pursue without limits at the Ebikon fitness center.
Bone metabolism at a glance
Bones are by no means dead structures, but living tissue that is constantly renewing itself. As old bone tissue breaks down, new tissue is produced. This process is known in professional circles as bone remodeling and is essential for the stability and strength of the skeleton. In this context, osteoblasts and osteoclasts play an important role. The former produce bone tissue, while the latter break it down. You can remember this interplay with a simple mnemonic: osteoblasts build, osteoclasts "steal." Until the age of 30, osteoblast activity predominates; between 30 and 40, the two cell types are balanced, until finally, after the age of 40, osteoclast activity takes over—unless you actively counteract it. If more bone mass is lost than built up over the long term, it is called osteoporosis, commonly known as bone loss.
How exactly does sport affect bone health?
Appropriate stress on the skeletal system stimulates osteoblasts, causing them to renew faster and more effectively. This means that movement is essential to stimulate the buildup of bone substance. It is important that the bones are exposed to direct force. It is similar to muscles: through targeted stimuli that can be set through the right training, both muscles and bone mass are built up.
In addition, regular fitness also has an indirect effect on bone health. Anyone who moves for at least 30 minutes a day promotes the body's metabolic activity. A smoothly functioning metabolism, in turn, contributes to maintaining a healthy bone structure. In the case of a lack of exercise, however, the bone's breakdown processes predominate.
In this respect, physical activity in your younger years—e.g., regular training at the Ebikon gym—can ensure that your bone health is maintained into old age. The more bone mass you build up during your active training time, the better you are protected against osteoporosis later on.
Which types of sports are suitable for bone building?
As already mentioned, the skeletal system must be exposed to active stress to stimulate the remodeling process in favor of osteoblasts in the long term. Jogging and trampoline jumping are particularly suitable, as running or jumping results in continuous stress on the skeleton. This external stimulus stimulates bone growth. If you need to protect your joints, Nordic walking is a gentle alternative. But weight machines or vibration training, e.g., at the Ebikon gym, also sustainably stimulate bone building. At our fitness center in Ebikon, we offer you the most modern equipment for your personal training success. Less effective are sports that you do while sitting or where there is little resistance, such as cycling or swimming.
Conclusion: Training at the Ebikon gym pays off
Basically, it is never too late to start exercising. However, if you were physically active at a young age, you can benefit from the health advantages well into old age.
Do you want to do something active for your bone health now and train in a relaxed atmosphere at the same time? In our state-of-the-art fitness center in Ebikon, we offer you individual training and nutrition plans for general fitness and also specifically to promote bone building. We take time for you and sit down with you at the Ebikon gym to discuss your personal goals. Feel free to talk to us about it!
Why use fitness tracking?
Fitness trackers have become established in everyday life: many people use these practical aids to monitor their habits and reach their goals faster. There is a wide variety of different devices and smartphone applications on the market designed to make tracking easier.
Making success visible
Keeping track of nutrition, exercise, and success during training can be a real challenge. It's not just the visible numbers that count, but also personal well-being and the motivation needed for long-term success. Fitness trackers have established themselves on the market as the ideal solution for these challenges.
What tracking options are available?
Fitness tracking comes in many different forms. Wearables, such as smartwatches and fitness wristbands that can be easily worn during sports, are particularly popular. These offer the advantage that data doesn't just have to be entered manually, but is also recorded by the device itself using various sensors. Many devices can measure heart rate, blood pressure, or even body temperature and analyze the data automatically. The number of steps taken is also measured and displayed by wearables, so you can check if you're meeting your movement goals. In addition, smartphone apps and journals are suitable for documenting progress. With all these applications, it is usually also possible to track nutrition and body weight through manual entries.
Who is fitness tracking suitable for?
Basically, fitness trackers are suitable for everyone who wants to record and monitor their goals in the areas of sports and nutrition. Therefore, trackers are primarily chosen by those who first need to change their habits to achieve their goals. Most users want to increase their physical activity and live a generally healthier life. Small habits, such as reaching a certain number of steps per day, can be implemented quickly and easily even for beginners and provide additional motivation. But trackers are also suitable for advanced athletes, for example, to measure heart rate during fitness training and to monitor nutrition in a targeted way during different phases of muscle building.
What can be tracked?
The possibilities for tracking are virtually limitless. In addition to sleep phases and eating habits, many trackers are primarily focused on recording fitness. Most devices offer various sport modes and can track countless types of sports in a targeted manner. Some devices are even waterproof and can be used to record various water sports. Wearables then also show training time, heart rate, and calories burned. This is not only helpful for monitoring but also serves as motivation. With wearables, the collected data can also be transferred to a smartphone. There, users can not only look at individual days and sporting activities but also recognize long-term trends.
Tracking in the gym
Fitness trackers are often used to track sports in the gym. In our gym in Ebikon, athletes use wearables to monitor their vital parameters during training. This allows for the greatest possible training success without overstraining the body. In addition, with regular training on cardio machines, which are also available in our modern fitness center in Ebikon, you can quickly determine if your physical performance has improved. To do this, the duration, heart rate, and calories burned during sessions are compared with each other to identify changes. If you're unsure exactly how this works, we'll be happy to advise you at our gym in Ebikon.
Fitness tracking in our fitness center in Ebikon
Do you also want to actively tackle your goals and change your habits and are looking for a gym in Ebikon? Training in the gym has many advantages and can be ideally monitored with the help of fitness tracking. Additionally, the team at the Ebikon fitness center helps you reach your goals even faster by designing training and nutrition plans with you. In our state-of-the-art fitness center in Ebikon, you will receive all-round advice and can train on advanced equipment. We are also happy to discuss how your fitness tracking can be optimized and what benefits tracking your fitness brings you in our gym in Ebikon.
Mental health – how training affects your mind
Annoyed by the long meeting at the office, disappointed about your friend cancelling, or worried about your upcoming dental surgery, you head to the gym. Sweaty and pleasantly tired, you notice after your workout: your mood has noticeably improved, and the inner tension has disappeared.
We all know that our bodies benefit from regular, well-balanced exercise. Health risks can be reduced, symptoms eased, and performance improved. These connections have been medically researched and proven. Many scientific studies now show that physical activity also has positive effects on mental health. Fitnessstudio Ebikon also wants to optimise your workout with your mental wellbeing in mind.
Strength training boosts your mood
Anaerobic exercises are especially good for getting into a better mood. They also reduce anxiety and stress. As various studies show, tailored strength training increases endorphin levels. Endorphins are the body’s own hormones that chase away the blues and noticeably lift your mood. In addition, anaerobic exercise lowers the acidity level in the blood, which has a positive effect on stress levels. Also good for your mind: strength training delivers visible results. If, after a while, you can switch to a heavier weight for an exercise, you’ll be happy to feel how much stronger you’ve become. When your muscles visibly change in the direction you want, it boosts your confidence. At Gym Ebikon, we support you in tailoring your training optimally and help you achieve results.
Endurance training makes you happy
Many runners talk about the runner’s high—an euphoric state their endurance training puts them in. This high is triggered by the release of endorphins. Exercise also increases the production of neurotransmitters such as serotonin and dopamine, which lift your mood. At the same time, exercise breaks down stress hormones like adrenaline and cortisol. The physiological processes triggered by physical activity strengthen mental health. With our state-of-the-art cardio machines at Fitnessstudio Ebikon, you can try out which type of aerobic training suits you.
Mindful training relieves stress
Practices focused on mindfulness, such as yoga or tai chi, create inner balance even better than anaerobic and aerobic training. The combination of movement and meditative elements is particularly well suited to improving mental health and resilience.
Strength or endurance training can also be combined with mental relaxation exercises. With meditative techniques—breathing consciously, letting distracting thoughts drift by like clouds—you can focus on the exercises and leave everyday life behind. At Gym Ebikon, we’re happy to give you tips on how to focus on your exercises so you can release tension and let go of stress.
How often and how much
According to current research, the best effect on mental health comes from 3 to 5 training sessions per week, each lasting 30 to 45 minutes. A moderate training intensity is ideal for your mood. Training that’s too light doesn’t stimulate the brain’s reward system enough; hardly any mood-boosting hormones and neurotransmitters are released. Overly demanding exercises, on the other hand, trigger a stress response and can even cause anxiety.
Our experienced trainers at Fitnessstudio Ebikon make sure you have a balanced training plan that neither under- nor over-challenges you, sustainably improving your mental wellbeing.
In the long run
The longer you train over time, the more sustainably your brain metabolism changes. Your mood remains stable even after exercise, and your susceptibility to stress decreases in the long term. We make sure you feel comfortable at Gym Ebikon, enjoy coming back, and make your workout a regular habit.
It’s in your hands
Change your life: make your body and mind strong. At Fitnessstudio Ebikon, we’ll help you do it. Our professional fitness trainers coach you and support you with your goals. With personalised training plans. With expert tips. With competence and friendliness. Take the first step and come in for a trial workout. We look forward to getting to know you and your goals.
Meltdown – Express Workout for Fat Loss
Want to lose weight quickly and easily? Long and complicated training sequences are too tedious for you and you want to invest your valuable time in your well-deserved free time? Then you're in the right place at the gym in Ebikon. The new "Meltdown" workout gets you to your dream weight with an effective training time of less than 20 minutes. Because anything else would be a waste of time. So why wait? It's time to choose yourself!
What is Meltdown?
The express training program at Gym Ebikon efficiently stimulates your fat loss through the use of various basic and compound exercises. These are performed as a full-body workout in circuits. At the gym in Ebikon, you have access to very high-quality and innovative training equipment to complete this program as comfortably as possible. Your success is guaranteed!
The intensity of the workout is high, as no breaks are taken between sets. A balance is created here by using approximately half of your maximum training weight to avoid overloading your body. After completing each circuit, there is a short rest period of 2 minutes. In consultation with our staff, you develop your own rhythm. With this training in combination with the advice of our team at Gym Ebikon, we help you put your plan into action in a short time.
How does the workout work?
The training consists of four basic exercises selected from the following: squats, deadlifts, rows, pull-ups, bench press, or dips. Our innovative equipment allows you to perform various exercise variations so you can find and execute the right exercise form for your body. If you have questions or need adjustments for any back or knee issues, our trainers at the gym in Ebikon are happy to help.
Meltdown is designed so that you complete 12 sets with two minutes of rest between circuits. This brings the net training time, to which warm-up and cool-down are added, to under 20 minutes. No training program has ever been this efficient and simple! You don't need to take the whole evening or afternoon off to spend it on tedious exercises. The repetition range varies between 8 and 10 repetitions per exercise with slow movement execution and 12-15 repetitions with fast movement execution. The trainers at the gym in Ebikon are happy to advise you to find your optimal number of repetitions so that your fat loss is stimulated as effectively as possible.
How intense is the training?
With Meltdown, you only train at an intensity of 50 to 60% of the maximum possible weight. You shouldn't be pushed to your absolute pain threshold. At the gym in Ebikon, it's important to us to create a pleasant atmosphere for you, which means not only a comfortable design of our studio but also of the training programs, as well as friendly and knowledgeable staff. The system relies on a workout with more frequent training sessions and tries to avoid overloading the central nervous system through lower intensity and optimize fat loss. Reaching your goal is no longer far away and you can feel comfortable and fit in your body again without immense effort!
If you still have questions about proper nutrition for weight loss, for example with supplements or nutrient distribution, feel free to ask our team. This way you can work toward your ideal weight even more efficiently.
If you want to dedicate yourself to your goals and your body with passion and energy, then come to us at the gym in Ebikon. It's time to do something good for yourself and believe in yourself. We already do! Everyone can achieve their goals! We help you reach your ideal weight for your body. And if you want to train in a pleasant atmosphere with extremely competent staff, then you're at exactly the right address with us! We're happy to advise you and help you put together training plans or individually adapt the workout to your needs.
It's never too late to make your dreams come true.
After the workout is before the next workout
To be fit again for your next training session at Ebikon gym, it's worth taking targeted measures that support regeneration. This way, you can get even more out of your training and observe faster progress and changes in your own body. With these tips, you'll know exactly what to look out for after a workout!
Cool Down - Active Regeneration
The cool-down is an important part of your athletic activity, and you should plan it after every session. It's comparable to a warm-up, which awakens your muscles and prepares them for exercise. The cool-down does the opposite. While the muscles are still engaged, they slowly come to rest.
The cool-down should last about 15 to 20 minutes. You should listen to yourself and your body's signals. If you've had a particularly demanding workout, you can shorten the cool-down a bit.
How should the cool-down be structured?
It's important that the cool-down consists of 2 parts: 10 to 15 minutes should be allocated for a cool-down run or cycle on a cardio machine. At our gym in Ebikon, you have many options for this. Do you like to run? Then our treadmills are perfect. Here, speed and incline can be adjusted individually. 5 minutes should be invested in extensive stretching. Stretching prevents wear and tear and injuries and regulates the cardiovascular system.
Relaxation – Passive Regeneration
After exercise, you should primarily allow your body one thing: rest. Only then can it recover from the exertion and use energy to build muscles. Passive regeneration measures like saunas or relaxation massages can further support the regenerative effect. They increase the activity of the parasympathetic nervous system, the part of the nervous system responsible for relaxation. At Gym Ebikon, you'll find several ways to relax after a workout. Try our sauna or treat yourself to a soothing massage.
Alternating Showers - A Challenge Worth Taking
Not quite as relaxing as a sauna session or a massage, but at least as effective, are alternating showers. This involves showering alternately with warm and cold water. This stimulates blood circulation and can strengthen the immune system in the long run. At first, it's a challenge to turn the water cold, but afterward, you feel relaxed and energized. When showering with warm water, blood vessels open. When you quickly switch to cold water, they contract reflexively. The alternation should be repeated several times. For this, it's best to use our in-house showers at Ebikon gym.
Good Sleep is Important
The best way to recover is still sufficient sleep. This is not only important for recovery after exercise. Sleep also influences emotions, motivation, and thus daily life. Generally, it is said that you should definitely sleep 6 to 8 hours per night. The body needs this time to go through all sleep phases and process the experiences of the past day. In addition, muscles relax. After restful and quiet sleep, you are immediately ready and motivated for the next training session.
Get Support at Gym Ebikon
Are you now also keen to integrate more sport and exercise into your daily life? Do you need help with a goal? Do you want to train in a gym with a pleasant atmosphere? At our state-of-the-art Ebikon gym, you benefit from various advantages. We offer modern fitness equipment, training and nutrition plans, and much more. We are happy to sit down with you and create individual plans that suit you and your goals. Feel free to contact us for advice on topics such as the right cool-down and an appropriate start to your fitness journey!
FIT IN 30 MINUTES – it's all about the mix
Variety in training is invaluable. In many different areas of life, a balanced mix is key, and the same applies to sports. Studies show that you don't always need long training sessions to achieve great results. Proper training is healthy, improves endurance, strength, and helps build social connections. Short, high-intensity workouts are therefore a proven method for boosting your fitness.
Especially the targeted combination of endurance and strength units with short breaks in between proves to be an effective method. A 30-minute intensive workout burns more calories than a leisurely hour-long jog. For even greater effectiveness, exercises can also be performed at high intensity. At Fitness Studio Ebikon, you have the best opportunity to complete a variety of exercises under professional supervision to train your body effectively.
The goal of these training sessions is to keep your heart rate at a high level. This allows you to burn many calories in a short time. The afterburn effect also plays a significant role in this type of training. To regenerate, your body continues to burn calories at rest, even hours after the session.
Workouts with short breaks
A mix of strength and endurance units constantly provides your body with new stimuli. This varied mix and the introduction of new stimuli are crucial for becoming more enduring and stronger. Monotonous training, on the other hand, will not yield the same results in the long run. At Fitness Studio Ebikon, these very opportunities are available to create the stimuli that will noticeably improve your physical fitness. Due to the high intensity and the associated strain on joints, tendons, and ligaments, a good warm-up program is essential. This can prevent injuries that lead to long-term setbacks.
5 Types of Training for Your Best Physical Condition
Below are 5 programs that combine strength and endurance, leading to a completely new sense of well-being for body and mind.
Tabata
This training method lasts only 4 minutes. Yes, you read that right. In these 4 minutes, you can and will push yourself to your limits. The principle of Tabata is incredibly simple: 20 seconds of high-intensity exertion alternate with a 10-second recovery period. After the 10 seconds of recovery, it's full throttle again. You should push yourself to your maximum performance to achieve the most effective results. Tabata is primarily performed as running training: 20 seconds of full sprint, followed by 10 seconds of light jogging. This repeats 8 times. At Gym Ebikon, with a little perseverance and ambition, you can become a true Tabata pro.
High-Intensity Training
Here too, the rule is: train short and sharp for the best possible results. Furthermore, a distinction must be made between high-intensity training (HIT) and high-intensity interval training (HIIT). HIT aims to build strength and muscle mass and is considered a form of strength training where one set per exercise is sufficient. Both HIT and HIIT are similar in that the body is heavily stressed by short, intense training. Fitness Studio Ebikon is also a top contact for these effective workouts.
Meltdown
The so-called Meltdown trains the entire body. The program consists of a circuit performed in 3 rounds. After completing a circuit, short breaks are taken. A circuit can, for example, consist of the following exercises: bench press, rowing, deadlifts, and squats.
High-Intensity Intervals
The so-called HIIT training method pushes the body to its limits. Strength or endurance exercises are performed with high intensity. A combination of both is also possible here. In HIIT, phases of very high and low intensity alternate. The great thing about it is that there are no limits to the possibilities. Depending on your form and personal condition, the high-intensity phases can be longer or shorter, as can the regenerative phases in between.
Circuit Training
Circuit training is performed on machines. Fitness Studio Ebikon offers a great opportunity for this, where you can train on state-of-the-art equipment. After one set, you immediately move to the next machine. To additionally improve endurance, endurance equipment can also be incorporated into the circuit training.
Contact Us
If you need help achieving a specific goal, you're in the best hands at Gym Ebikon. In a pleasant atmosphere, you benefit from on-site professionals who provide great support in the correct execution of exercises. The state-of-the-art equipment in the studio guarantees the improvement of your physical fitness. You also benefit from further advantages, as we, among other things, create tailored nutrition and training plans to suit your needs. Contact us! We would love to sit down with you and help you get to know your body in a whole new way or develop further. You get all of this with us at Gym Ebikon.
BODYWEIGHT TRAINING – Exercises Using Your Own Body Weight
Friedrich Ludwig Jahn and Joseph Pilates already knew how intense and effective training with your own body weight can be. The biggest advantage: you don't need any equipment. Whether at home, in the park, or at a gym like Fitness Studio Ebikon, you can perform these strength exercises virtually anywhere and stay fit. Here we introduce you to the benefits of bodyweight training and some of the most effective exercises that will perfectly complement your strength training at Gym Ebikon.
The Benefits of Bodyweight Exercises
Exercises using your own body weight can be performed anytime and anywhere you have a bit of space, because you simply don't need anything else. This can probably be considered the biggest advantage of bodyweight training. Beyond that, training your body with your own weight is healthy for your body. Regular movement increases mobility and stability, which in turn can lead to better results at the gym. You'll also be less likely to injure yourself because this type of exercise is gentler on your body. Another advantage of bodyweight training is efficiency: with the right technique, you can achieve a lot in a very short time and stay active even when you don't have time to go to Gym Ebikon.
Neck
Stand upright with feet hip-width apart, left hand resting loosely on your hip. Place your right hand with the palm against the side of your head. Press your hand against your head and your head against your hand simultaneously. Hold this position briefly. Then switch sides. Make sure your gaze is always directed straight ahead, your back is straight, and your head is in line with your spine.
Muscles involved: Sternocleidomastoid
Tricep Dips
You can also train your triceps outside of Fitness Studio Ebikon with the following exercise:
Support your arms on a chair. Your legs are stretched forward. Bend your arms at the elbow joint until your glutes almost touch the floor. Then extend the elbow joint to return to the starting position. Make sure your elbows remain slightly bent and keep your shoulders down.
Muscles involved: Triceps, deltoid
Glute Bridge
Lie on your back with your arms at your sides. Place your feet shoulder-width apart. Lift your pelvis until your upper body, pelvis, and thighs form a straight line. Make sure your core remains stable and straight. To increase intensity, you can lift your toes off the floor.
Muscles involved: Erector spinae, gluteus maximus, biceps femoris
Sit-Ups
Lie on your back with bent knees. Place your hands behind your head and engage your core as you lift your upper body. Your upper body should form a V with your thighs. Then return to the starting position and repeat the movement.
You can do this exercise anywhere you have enough space and ideally a mat on the floor. Some gyms, like Fitness Studio Ebikon, have equipment that supports you during sit-ups.
Muscles involved: Core muscles, abdominals
Burpees
Stand with your legs shoulder-width apart and squat down until your thighs are parallel to the floor. Go directly into a push-up position, push yourself up until your arms are fully extended, then push yourself back into the squat and do a jump. Repeat this sequence several times without a break and you'll notice that this exercise works your entire body while promoting endurance. Burpees also burn an extreme amount of calories.
Muscles involved: Full-body exercise
Do you want support in reaching your goals? Are you looking for a gym with a pleasant atmosphere where you feel truly comfortable? In our state-of-the-art Fitness Studio Ebikon, you'll find what you need for your individual success. We offer training and nutrition plans that perfectly complement your bodyweight training. Contact us at Fitness Studio Ebikon and we'll take the time to address your personal needs and guide you to your goal.
