Water helps prevent illness
We’re your go-to for everything to do with your health, your training, and your sport. That’s why we want you to drink enough. Water has a major impact on our bodies. Even a slight deficiency can negatively affect your health, your training, or sport in general—and can also trigger illnesses that could be avoided. That’s why we’ve put together a few good reasons why you should drink enough.
1. Say goodbye to headaches
Everyone knows it: during the day you suddenly get a sharp headache. It helps to think about when you last had something to drink. Headaches are often not a sign that you’re getting sick. Your body is trying to show you that you’re low on water. When your body lacks water, your brain sends signals—in the form of headaches—that it’s time to drink again. When we’re dehydrated, our blood becomes thicker, so the vessels in the brain are no longer supplied properly. This can also cause your mental performance—especially your ability to concentrate—to drop significantly.
2. Finally lose weight
Do you often wake up in the morning feeling hungry? Most of the time, right after waking up it isn’t actually hunger—it’s your body telling you that you’re dehydrated after a long night. Instead of eating right away, try 2–3 glasses of water first. Drinking something before any meal helps fill your stomach a bit in advance, so you eat less. It also boosts your metabolism, so you burn more calories. This low-calorie drink is the perfect solution to feel fuller throughout the day and support your fitness goals.
3. Flush out toxins and harmful substances
Especially when we’re ill, it’s particularly important to drink water. But it also helps transport everyday harmful substances out of the body. That’s why water is always available to you in our Ebikon gym.
4. Take your sport, fitness, and training to the next level
At Sportstudio Ebikon, we know exactly what we’re talking about. For your sport, your body needs to perform. If you arrive at training already dehydrated, your performance won’t be as good as usual. Your muscles and your body need a good supply of water to transport the energy you need and important nutrients—such as proteins and vitamins—into your muscles and throughout your body. That’s why it’s important not only to drink plenty during your sessions, but also for recovery afterwards.
5. Stay young and fresh
Is it not only a great body that radiates fitness and shows no signs of illness that matters to you, but also clear, beautiful, firm skin? Then water is the answer. It’s not only 100% eco-friendly, it’s also really affordable compared to other products. Fine lines are smoothed as oxygen is transported through your body. And since we’re talking about affordable: filling a nice bottle with tap water costs you less than constantly buying mineral water or soft drinks. You also save packaging and help the environment, because you can use your own bottle as often as you like.
Do you need help losing weight, getting fitter, or simply want your current plan reviewed? Then sign up at our Ebikon gym and ask our qualified staff. In our state-of-the-art studio, you’ll benefit from many advantages, such as personalised fitness and nutrition plans that help you reach the fitness level you want and stay healthy throughout the day. We’re happy to sit down with you and build your individual plan. We look forward to seeing you! Your Sportstudio in Ebikon.
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!
Muscle relaxation – don’t give stress a chance
Rising performance pressure, more responsibility and longer working hours: more and more Swiss people are complaining about increasing stress. Only those who look after themselves and their bodies can really get ahead. The interplay between body and mind plays a key role in staying fit and healthy through life. That’s why it’s important to create the right balance. Fitness Ebikon stands for a holistic relaxation concept for body and soul.
Want to unwind? Easy with Jacobson
Back in the 20th century, the American physician Edmund Jacobson recognized that tension and stress trigger shortened muscle fibers, which in turn can lead to numerous physical and mental complaints. As a countermeasure to an overactive stress response, he developed what is known as “Progressive Muscle Relaxation” (PMR), focusing on relaxing and lengthening muscle tissue.
The world’s simplest relaxation method
With Jacobson’s Progressive Muscle Relaxation (PMR), you can deliberately bring about a state of relaxation. To this day, this relaxation technique is considered the best-known and most effective method for reducing stress. Its effects have been proven in numerous studies and are often noticeable after the very first session. PMR is simple and can be done anywhere, anytime, without any prior knowledge—you don’t need any equipment. At Fitness Ebikon, effective and easy-to-learn relaxation methods come first. PMR is a proven technique used in many ways to bring you and your body back into balance.
A break for body and mind at the gym in Ebikon
Individual muscles are deliberately tensed for a few seconds and then released again, which further enhances the feeling of relaxation. The focus is on switching between tension and relaxation and the sensations that come with it. This is meant to signal a conscious break for body and mind. The accompanying breathing technique—regular inhaling and exhaling during tension and relaxation—slows down a body that’s running at full speed in everyday life and reduces feelings of stress and overwhelm within the first few minutes.
PMR – the perfect companion
Relaxation music can help you focus more on the muscle groups and effectively reach a relaxed state. A full PMR session lasts between 30 and 40 minutes, but it can also be done quickly in everyday stressful situations. Since PMR also reduces excessive physical arousal such as sweating, trembling or a racing heart, it’s also ideal after a workout. This gently brings the previously strained, tense body back down and restores balance. After the exercise, muscles and blood vessels are relaxed, concentration improves, and you’re ready again for whatever everyday life brings. Gym Ebikon is happy to support you.
PMR has a positive impact on many areas of life
Progressive Muscle Relaxation improves overall wellbeing and boosts concentration and reaction time. It helps with sleep problems, nervousness and restlessness, as well as migraines and tinnitus. Even in psychotherapy, PMR has proven itself as a supportive treatment method for reducing anxiety and depressive moods. PMR can also reduce pain and strengthen the immune system. It improves body awareness, increases performance, and enhances focus. More than 75% of studies show an improvement in overall wellbeing and mental resilience. We at Gym Ebikon are also extremely enthusiastic about PMR as a supportive lifestyle concept.
Bring out the best in you – with fitness in Ebikon
Looking for total relaxation? Want to finally unlock your full fitness potential and feel more at ease in everyday life? Want to build muscle effectively for the long term? At our gym in Ebikon, we’ll be happy to advise you on Progressive Muscle Relaxation and optimize your fitness plan. Maximize your power with Fitness Ebikon!
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!
Massages – Relaxed through the colder season
Massage is an ancient and proven method to release tension and enhance well-being. During a massage at Gym Ebikon, the skin and muscles are stimulated through stroking, kneading, tapping, and rubbing. This stimulates blood circulation and relaxes the muscles. Mental relaxation is also achieved through this treatment by focusing on your feelings and body. This bodywork is a way to recover during the colder season and strengthen body and mind. Pure wellness at Fitness Studio Ebikon.
Abhyanga Massage
Abhyanga is an Ayurvedic full-body massage that focuses on oil. Warm oil is used to intensify relaxation and soothe the body and senses. Abhyanga helps relieve muscle tension and stress, and can also contribute to improving metabolism and strengthening the immune system. It can also help improve skin appearance and detoxify the body. In this treatment method, the oil is gently massaged into the skin to stimulate blood circulation and create a deep sense of relaxation. The wellness massage should last 20 to 30 minutes and can be repeated more frequently as needed.
Sound Massages
Sound massages are an ancient technique that has been practiced for many years by various cultures in different parts of the world. During such a sound massage, a singing bowl is placed on the body and struck to amplify the effect of the sound. The sound is then perceived in the ear and throughout the body. This sound can help relax muscles and harmonize energy. The sound of the bowl is also said to help reduce stress and release emotional blockages. You should try to breathe in and out calmly to maximize the effect of the singing bowl. This healing method can help relax the body and harmonize energy.
Foot Reflexology Massage
Foot reflexology massage is a gentle massage technique where the reflex points on the sole of the foot are worked on by gentle pressing and rubbing using fingers or a special tool. It is based on the idea that every body part is represented by a specific point on the sole of the foot. By massaging the reflex points, blockages and tension can be released, and the body can relax again. A foot reflexology massage can help relax the body, relieve pain and stress, and improve concentration. It can also be helpful for certain health problems, such as back pain, migraines, digestive problems, and much more. Wellness in its purest form.
Shiatsu
Shiatsu is a traditional healing method originating from Japan, based on the principles of traditional Chinese medicine. This massage consists of gentle pressure and strokes along the body's energy pathways. It can help release stress and tension, alleviate pain, and promote balance between body and mind. Shiatsu can also help strengthen the immune system and energize the body. It is often described as a soothing experience that calms the mind and relaxes the body.
Thai Massage
Thai massage is an ancient tradition from Thailand, practiced for over 2,500 years. It is a special bodywork aimed at strengthening the energy flow in the body and releasing blockages. This is achieved through gentle pressure point massage, stretching movements, and joint mobilization. Targeted stretching positions and practicing specific breathing techniques activate the self-healing powers. This can restore physical and emotional balance. In Thai massage, the entire body is treated, with the healing method tailored to the individual.
Exclusive with us: The classic back massage
The classic back massage is a massage technique typically performed on the client's back to relieve muscle tension and stimulate blood circulation. Generally, we use deep, gliding strokes and friction in a classic back massage. These techniques help release pressure points and relax the skin and underlying tissue. A back massage can also help alleviate pain and stiffness in the muscles and improve mobility.
That's why the back massage is a must-have at our Gym in Ebikon. You can easily book it online via our website and pay directly. Buy now and enjoy the moment of well-being!
Healthy through autumn
The shift from summer to the colder season can really take a toll on our bodies. The days get shorter, there are fewer hours of sunshine, and temperatures drop – all of this can put a strain on our health. Our mental wellbeing also suffers as the days get shorter, because vitamin D, which is responsible for producing the “feel-good hormones” serotonin and dopamine, can only be produced under the skin with the help of sunlight in our latitudes from March to October. That’s why a strong, well-functioning immune system is essential for our health. Luckily, it’s also up to you to counteract this and prepare your body and mind for the increased demands. Strengthening your immune system is the key to success.
What is the immune system?
In short, our immune system is a collection of many different cells, produced mainly in the bone marrow and lymphatic organs, that work in a wide range of organs throughout the body to keep us healthy.
How can you strengthen your immune system?
A healthy lifestyle, in particular, makes a crucial contribution to keeping your body healthy and fit. Most of our immune cells – around 80% – are located in the gut, so it’s especially important to focus on a balanced diet and a healthy gut flora. That’s where seasonal autumn fruit and vegetables come in perfectly: apples, pears, pumpkin, peppers, mushrooms, carrots, beets and cabbage are real vitamin powerhouses and ideal for a wide variety of dishes. They also contain plenty of fibre, helping you take in large amounts of immune-supporting nutrients and making them true strength boosters. They also provide important minerals such as iron, potassium, zinc, selenium and magnesium. These are involved in numerous metabolic processes and provide essential building blocks that the body urgently needs in large quantities.
In general, you should avoid harmful substances such as alcohol and nicotine as much as possible. Too much stress can cause heart and circulatory damage through the release of cortisol. Getting enough sleep helps your immune cells recover. Alternating hot and cold showers, sauna sessions and Kneipp treatments support and improve blood vessel function and therefore overall circulation. Supplying our cells with enough water, vitamins, nutrients and minerals is also crucial for a well-functioning immune system.
Physical activity plays a particularly important role in strengthening your immune system. After exercise, you sleep better and feel less stressed. The endorphins released – the body’s feel-good hormones – noticeably lift your mood, help relieve tension more easily, and according to the German Cancer Aid, exercise may even offer a certain level of protection against cancer. It’s also important to remember that physical strain stimulates bone-building and bone-remodelling processes, helping to prevent bone loss such as osteoporosis.
We can actively support you in Ebikon on your journey towards a healthy lifestyle. You can train your immune system with sport and exercise just like you train your muscles. The WHO recommends that adults aged 18 to 64 get at least 150 to 300 minutes of physical activity per week at moderate to vigorous intensity.
Benefits of sport and exercise for your health
Without having to do competitive sport, regular exercise already helps you avoid excess weight and strengthens your cardiovascular system. High blood pressure and other lifestyle-related conditions can be effectively prevented or improved. With the classes at our gym in Ebikon, you can significantly reduce stress and take preventive action. Or simply relax in the sauna after a tough workout.
Have we sparked your interest in our gym in Ebikon? Do you feel like reaching your fitness and health goals with us this autumn? At our state-of-the-art fitness centre in Ebikon, we offer training in a pleasant atmosphere and support you personally on your journey. If you love a challenge too, then challenge us! We’ll be happy to sit down with you and create individual training and nutrition plans tailored to your goals. Get in touch – we’re looking forward to seeing you.
Why Healthy Sleep is So Important
A restful night ensures we start the new day feeling rested, relaxed, and fit. It also positively impacts our health and overall well-being. This nightly rest should – and this is scientifically proven – ideally last between seven and eight hours.
Nighttime Regeneration and Health
While we slumber, our body regenerates. The immune system neutralizes dangerous invaders, and metabolism works at full speed. In addition, the memory units in our brain are cleared for the next day as we process the day's experiences in our subconscious. This prepares it for the new day.
Why Lack of Sleep Negatively Affects Our Health
Given all that happens during our nightly rest, it's no surprise that a lack of sleep directly impacts our health. Wound healing is promoted, and cell damage in the skin and tissue is repaired. Additionally, our heart beats slower, and our blood pressure decreases. However, frequent waking causes it to rise and can lead to high blood pressure if sleep disturbances persist. It's no coincidence that our body demands rest when we are sick, for example.
Sleep, therefore, serves for recovery and regeneration, and the rule is: if there's chaos in your head, it also affects your well-being. Those who brood over problems before falling asleep or worry about checking off their to-do list will sleep significantly worse than someone who simply uses the time to consciously switch off. Therefore, negative thoughts and worries should have no place in the bedroom.
Optimal Conditions for a Regenerative and Restful Night
Since we spend a third of the day in our bedroom or in bed, create a pleasant sleep environment. Darken your bedroom, keep the temperature below 20 degrees Celsius, ensure fresh air, and switch off all electronic devices half an hour before going to bed. No TV, no streaming, no cell phone. The blue light from electronic devices suppresses the production of the hormone melatonin, which your body needs; it signals to the body that it's time to sleep and makes you tired. That's why it's also called the sleep hormone. Ideally, all electronic devices should be outside the bedroom. Instead, read a book (but it shouldn't be too exciting), meditate, or go on a fantasy or dream journey. Then you'll have ideal conditions for a restful night with optimal regeneration.
What other things positively affect our sleep behavior and how these topics relate to our fitness center and gym in Ebikon? Just keep reading.
In addition to all these things, it is, of course, also important to spend enough time outdoors, get enough exercise, and adjust your diet if necessary. Who hasn't experienced it? We spend a rainy Sunday on the couch watching TV, perhaps even dozing off repeatedly. In the evening, when we want to go to bed, we are tired because our body has been running on low power, but we can't fall asleep and are restless all night. In contrast, on a beautiful sunny Sunday, which we spend outdoors in the fresh air and then go to the Ebikon gym in the evening, we lie down in bed and fall asleep quite quickly.
As just mentioned, your physical fitness, exercise, and diet also affect your nighttime regeneration. Do you finally want to sleep better and feel healthier and fitter at the same time? Then come by or register at one of our contact points, at the Fitness Center Ebikon. We are happy to support you by putting together optimally tailored nutrition and fitness plans. We are also happy to assist you if you have fundamental questions on this topic. We will show you how you can optimize your nightly rest and what matters most.
The Ebikon gym is at your disposal. We are happy to advise you and look forward to seeing you!
