Endurance sports at home


Endurance sports are one of the most popular sports in Germany. People of all ages go running, walking, swimming, cycling or inline skating, or do cross-country skiing, hiking and climbing. Endurance sport has always been a sport that is mainly practiced in the fresh air, or at least in halls and rooms provided for this purpose. The endurance sports area of ​​the fitness industry usually takes place in the fitness studios, where you can find steppers, treadmill, bicycle and rowing ergometers. Additional offers such as spinning and special endurance training concepts complete the offer of the fitness studios.

Also read this article: Endurance training at home - this is how it works

Advantages of endurance sports

But Why we are actually drifting Endurance sports? Endurance sports are good for our health, there the risk of many diseases can be reduced through endurance sports. Especially with the Cardiovascular diseases the risk can be reduced enormously. Through sport, the Life expectancy can be increased and the blood pressure drops. Of the Sugar metabolism can clearly improved and thereby also the Diabetes. One of the most important points is next to the physical developments the mental well-being. Those who do sport feel better and healthier.

Requirements for good training at home

There are no fixed guidelines for the frequency of endurance training at home. Previous experience with endurance sports is an important point that determines the frequency and intensity. From a medical point of view, you should be physically active for at least half an hour four to five times a week.
Two to three hours of endurance sports a week are sufficient.

For experienced and trained endurance athletes, the weekly training effort is significantly higher, since otherwise no further progress would be possible. The most important point is that you take a little time for endurance sports, even if you don't have a lot of free time overall.

Even when doing endurance sports at home, you should consult a doctor beforehand and get a check-up in order to rule out any risk factors. In the case of pre-existing illnesses and complaints, the training should definitely be determined together with a doctor in order to reduce risks and get maximum benefit from the training.

Read more about this at: Endurance training

Not everyone wants to leave their house or apartment to play sports. The trend towards doing sports at home is developing more and more and declaring war on the studios.

Sport at home is only for nerds, has long been considered out of date, as today's daily routine often no longer offers enough time to go to a studio or a club to do sport.

The time saved and the feeling of wellbeing in their own four walls motivate many people to do sports at home. This applies above all to strength training, as you only need a few aids that you can even replace with budget funds.

When it comes to endurance sports, it is primarily the seasonal change in climate that leads many people to do endurance sports at home instead of running outside in the fresh, cold air. Especially in winter, the rate of “nice weather athletes” who move their work to their own four walls increases.

Exercise equipment for the home

For endurance sports in your own four walls you need certain aids that are not always cheap and often require a lot of space. The various ergometers (bicycle, treadmill or rowing machine) are very expensive and take up a lot of space. Those who cannot or do not want to afford these devices for reasons of space or money can fall back on cheaper and, above all, space-saving aids. A skipping rope is a good solution because it is cheap and does not take up much space. In addition, you can use it very well and train your endurance. Duration and intensity are determined by the athlete themselves and can be increased over the course of the training phases. Variations in training can be achieved by changing the pace, doing different exercises and training alternately. The professional boxers in particular train a large part of their time with skipping ropes to improve their endurance.

If you want to get along completely without aids, you can do endurance training on the spot. You walk in one place and save a lot of space. In addition, you can watch TV or listen to music on the side. This variant is particularly suitable for beginners who are not yet able to complete ten to 20 km at a time and are just starting out with endurance training.

Another alternative is walking upstairs. As a rule, everyone has a few steps in their house or apartment that they can use for endurance training. Running upstairs is an effective exercise for endurance training and also has positive effects from strength training. One level is enough to train endurance. You can use this step like a stepper and take one step up and then down again.

Anyone who decides to buy a training device for at home should inform themselves about a few things in advance. Basically, several devices should be compared before deciding on a purchase. There are, for example, mechanically braked trainers and devices that do not have this function. The mechanical brake allows you to get out of your rhythm faster, which many people find uncomfortable. The trainers who do not have a mechanical brake mostly work with magnetic or eddy current braking systems. This ensures a more even process and the training is much more fun. For such an exercise bike you have to plan between 150 and 200 euros.

The already mentioned bicycle ergometers are to be preferred over the exercise bikes, which indicate the performance in watts and you can achieve your training goals very precisely. This function is particularly advantageous for patients, as the patient can precisely maintain the performance specified by the doctor. This can minimize the risk of overloading the cardiovascular system. Bicycle ergometers cost between 350 and 3500 euros, although you do not necessarily need all the additional functions that are offered, so you do not have to buy a bicycle ergometer for 3500 euros. Rather, the choice of device should be based on your needs.

Another variant of training equipment for at home are the so-called elliptical or cross trainers. These are trainers who simulate normal walking and not only stress the lower extremities, but also the upper body and shoulder girdle. With this device, like in cross-country skiing, the hands grip two vertical bars. A disadvantage of this device is the high level of movement complexity, which older people can no longer easily perform. Coordination plays an important role and can be a problem for older people who want to exercise on such a trainer. The cross and elliptical trainers unfortunately only show a wattage on the more expensive devices, according to which you can control your training. The prices for such a trainer fluctuate between 300 and 3500 euros, similar to the ergometers.

There is a tendency, of course, to look at all the equipment (including treadmills and rowing ergometers) and compare them before deciding to buy. Above all, you should carefully consider whether a device with a watt display is an option or not. This variant has the advantage that you can control your training very precisely and thus make the greatest progress.

Also read: Endurance training

The latest trends

The latest trends in endurance sports at home are trampoline swinging and trampoline jogging. This new one sport is very gentle on the joints and relative to the usual home exercise equipment Cheap and space saving. All you need is one Mini trampoline with a bar to hold on to and a suitable exercise program. Training programs on the mini trampoline are gentle on the joints, effective and varied, because you can perform and combine many different exercises.

Endurance sports at home without major investments

Who his perseverance without large investments If you want to train, you can use endurance exercises without equipment. These exercises include, among others Jog on the spot, Marching, Knee lift, Step-touch and Biceps curls. The exercises are carried out in the form of a series of exercises and are partly based on one another.

Starting position is a relaxed position with your feet next to each other. Well will be first the right foot set diagonally forward and then also the left one. Then with the right foot back to the starting position and then with the left Foot. The foot movement is now made by angling the poor added. If the right foot goes forward, the right one swings forearm outward. The left arm follows the left foot and swings outwards. Then the arms are bent back to the feet. These processes are carried out for a minute before moving on to the next level. Now follows the marching the one on the spot with powerful Arm insert is marched. Also this exercise will a minute carried out. At the Knee lift based on marching, the Knees pulled higher and moved to the opposite elbow. After a minute Practice time changes the exercise then again and you put yourself in a relaxed position with your feet next to each other. First is with right a large step to the side and then with the left foot to the right foot employed. Now the left foot is put to the side and turned on with the right foot. After a minute follows the transition to the Biceps curls. With the step-touch movement, the poor before the body bent and stretched again.

And finally..

There are several options for endurance training in your own four walls from exercises without equipment to skipping ropes to expensive and large ergometer trainers. Everyone has to for himself decide for yourselfwhich variant suits him best and whether a purchase is worthwhile. The positive effects of endurance training, including at home, should motivation be enough to get up from your sofa and start a little endurance workout. For beginners it applies that one first Consulted a doctor should be around to have any risks or diseases clarified. Then you should find out about equipment, possibilities and training exercises. And that should be a Endurance training even on rainy autumn days or on cold winter weekends are no longer a problem, as you can train in the warm at home.