Light fitness exercises for home against the upcoming Christmas bacon

Fitness exercises for at home against obesity
Whether cookies, mulled wine or the feast on Christmas Eve: Feasting is at Christmas time just to. There are quickly a few grams more on the scales together, especially when the dark and cloudy weather cause the sports program is more often fails. In order to keep going, alternative fitness training in your own four walls is an option. In an interview with the news agency "dpa" experts explain what is important and what should be considered.
Sport often turns off in the dark season
The pre-Christmas period is a particularly enjoyable time for many people: colleagues bring home-baked cookies to the office, the Christmas market attracts with mulled wine and bratwurst and on the holidays comes the roast goose on the table. Frequently, during this time, the exercise program is a bit less than usual, because darkness and cold do not necessarily invite to jogging or going to the gym. No wonder, then, when the pointer on the scale slowly moves on to the right. But that does not have to be, because a small sports program can also be carried out well at home. The advantage: You do not need any special equipment or space or time, instead, the exercises can be easily integrated into everyday life.

Simple fitness exercises for the home.

Before the start of the training a good consultation is important
However, you should be well advised before work-out at home, recommends Carsten Müller from the Department of Performance and Training in Sport at the Institute of Sports Science of the University of Münster. For an expert recognizes potential weaknesses and can create a personal training plan. Who here, for example, To visit a physiotherapist, would cost for a 60-minute treatment cost of about 60 €, so, Michael Preibsch, who acts as Deputy Chairman of the German Association of Physiotherapy.

Losing weight is a long process of healthy eating and active exercise.

Instructions from the Internet should be avoided
Those who, on the other hand, fall into training on their own without prior consultation, must count on limited effectiveness and, in the worst case scenario, even on health damage, warns Müller in an interview with the "dpa". Because training plans or instructions from the Internet do not consider the requirements of the individual, but are created for the masses. Also Michael Preibsch was according to own data "no friend of fitness videos or picture instructions", since the amateur athlete runs the risk of not carrying out the exercises correctly or doing evasive movements. As a result, it could lead to stress, stresses the expert. If you still want to use sources from the internet, it is best to use videos in which possible errors in the exercises are discussed.

Do not expect miracles from the work-out
In general, it should be kept in mind that a well-directed work-out at home has a positive effect on fitness and figure - but of course no miracle in the sense of "10 kilos less in two months" can cause. Obesity develops over years and can not be dismantled within weeks, according to Müller. "Losing weight is not done with simple exercises. In addition, you have to change his diet and should put on endurance exercise, "says Preibsch. In this case - if the joints allow it - rope jumping could be considered, because normally this can also be done well at home.

Be sure to take physical warning signals seriously
It is also important, according to Fastner, to make sure that the body is not overwhelmed. After all, if you are tormented by the training and are completely exhausted afterwards, the motivation will probably subside quickly. Likewise, at the beginning should by no means be exaggerated. For those who are highly motivated, but physically not prepared accordingly, tends to continue to train for minor ailments. "This can lead to long-term injuries. A clear indicator of this is when it always tweaks after training. Especially those who train on their own should pay attention to such warning signals, "says Müller. Whether the complaints need to be treated, of course, depends on the individual case - with "one-time ailments", one would, however, according to the expert usually not to the doctor.

Expensive equipment is superfluous at the beginning
According to Preibsch, expensive equipment like other sports is unnecessary at the beginning. "You can work with your own body weight or against gravity in the first trimester," explains the expert. If something is to be purchased in support, devices are recommended, the inviting example. can be placed on the writing or living room table, so the author and state-certified gymnastics teacher Gabi Fastner, which also offers training videos on "Youtube".
The training should not last longer than 20 to a maximum of 30 minutes, so that not even in advance thoughts like "for the exercises I have no time today" to ensure that not even started, so Fastner. To get used to the body slowly to the new load, two training sessions per week are sufficient at the beginning. Later, however, the workload can be quietly increased, but a day should be paused between the units so that the body can regenerate properly, explains Müller. From an expert's point of view, stabilizing, coordinative exercises as well as deep muscle training are important, which can all be well implemented at home.

Have the training schedule checked regularly
According to Müllers, if you have a plan prepared by a physiotherapist, this usually involves four to six exercises. However, approximately every six weeks to three months, the plan should be checked for timeliness, e.g. if necessary to increase the intensity of the training. Because "the training must be varied in order to make progress," the expert continues.

All pictures: kreativloft GmbH - fotolia

Brushing your teeth on one leg promotes coordination
In order to train the muscles of the entire body and to stabilize the body center, according to Fastner, the so-called "elbow support" very well. Here, however, special attention should be paid to the position of the pelvis. Because this is kept too low, creates a hollow cross, which is permanently harmful to the back. Sit-ups or crunches are despite their reputation not always recommended, because "who sits a lot, often tends to hunch back anyway. This restraint is thereby reinforced, "says Müller. Here, instead, exercises are useful in which only arms and legs are moved while the trunk remains straight. If you want to improve your coordination, according to Fastner, also with squats on shaky ground well advised, for which a rolled towel could be used. Toothbrushing on one leg could improve the ability to coordinate. (No)