{"id":8646,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/gesundheit-fit-bleiben-in-einer-pandemie\/"},"modified":"2026-03-30T23:05:46","modified_gmt":"2026-03-30T22:05:46","slug":"gesundheit-fit-bleiben-in-einer-pandemie","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/de\/blog\/gesundheit-fit-bleiben-in-einer-pandemie\/","title":{"rendered":"Gesundheit: Fit bleiben in einer Pandemie"},"content":{"rendered":"

Die Pandemie hat das Leben aller Menschen radikal ver\u00e4ndert, und seit die Fitnessstudios geschlossen wurden, haben wir nach anderen Wegen gesucht, um anderswo unsere routinem\u00e4\u00dfige Fitness zu erreichen. W\u00e4hrend viele von uns getan haben, was sie konnten, um w\u00e4hrend des Lockdowns fit und stark zu bleiben, wie zum Beispiel Wohnzimmertraining, K\u00f6rpergewichts\u00fcbungen und Laufen, gibt es f\u00fcr manche Menschen keinen wirklichen Ersatz f\u00fcr das Fitnessstudio.The pandemic has radically changed everyone\u2019s lives and since gyms shut down, we have sought different ways of trying to get our routine fix of fitness elsewhere. While many of us have been doing what we can to stay fit and strong during lockdown, such as living room workouts, body weight exercises and running, for some people, there\u2019s no real substitute for the gym. <\/span><\/p>\n

Da die Beschr\u00e4nkungen allm\u00e4hlich gelockert werden und die Fitnessstudios wieder \u00f6ffnen, k\u00f6nnen es viele von uns kaum erwarten, mit regelm\u00e4\u00dfigen Kursen und Krafttrainingseinheiten wieder in Schwung zu kommen und gleichzeitig Zugang zu erstklassiger Ausr\u00fcstung zu haben. Dennoch ist es wirklich wichtig, sicherzustellen, dass Ihr K\u00f6rper auf die Anforderungen im Fitnessstudio vorbereitet und bereit ist. Zu viel anf\u00e4nglicher Elan und Enthusiasmus k\u00f6nnen dazu f\u00fchren, dass man zu hart und zu schnell anf\u00e4ngt, was zu schweren, langanhaltenden Verletzungen f\u00fchren kann.As restrictions start to ease and gyms re-open, many of us can\u2019t wait to get back into the swing of things with regular classes and weight sessions, while having access to top spec equipment. Yet it\u2019s really important to ensure your body is prepared and ready for the demands of the gym. Too much initial vigour and enthusiasm can mean starting off too hard, too quickly, which could lead to serious, long-lasting injuries. <\/span><\/p>\n

Hier sind einige einfache Tipps f\u00fcr eine sichere und sanfte R\u00fcckkehr ins Fitnessstudio:Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

Easy does it<\/strong><\/span><\/h3>\n

Einfach geht das
\nWir k\u00f6nnen es keinem Fitnessstudio-Besucher ver\u00fcbeln, der nach einer langen Pause wieder voller Elan mit dem Training beginnen m\u00f6chte, aber das wird nur zu potenziellen Problemen f\u00fchren; Wenn Sie mit voller Kraft vorgehen, k\u00f6nnen Sie am Ende mehr schaden als n\u00fctzen, denn das ist der sicherste Weg, sich zu verletzen. Beschr\u00e4nken Sie sich beim Krafttraining in den ersten zwei Wochen auf drei Tage pro Woche, damit sich Ihr Gewebe an die \u00fcberdurchschnittliche Belastung, die Sie ihm auferlegen, anpassen kann.We can\u2019t blame any gym goer who wants to get back into pumping iron with great gusto after a long time off, but this is only going to lead to potential trouble; you could end up doing more harm than good with an \u2018all guns blazing\u2019 approach and is the most sure-fire way to injury. For weight training, limit yourself to three days a week for the first two weeks so your tissues can adapt to the higher-than-normal load you\u2019re putting on them.<\/span><\/p>\n

Warm-up is key<\/strong><\/span><\/h3>\n

Aufw\u00e4rmen ist der Schl\u00fcssel
\nDas Aufw\u00e4rmen zu vernachl\u00e4ssigen, um mit der Hauptaktivit\u00e4t fortzufahren, die Sie so lange verpasst haben, ist ein Tabu.Neglecting your warm-up so you can skip to the main activity you\u2019ve missed for so long is a no-no. <\/span><\/p>\n

Ein Aufw\u00e4rmen ist bei jeder \u00dcbung unerl\u00e4sslich und noch nie war es f\u00fcr Ihren K\u00f6rper nach einer langen Abwesenheit so wichtig. Bewegungsmangel f\u00fchrt zum Verlust von Muskelmasse, wodurch Sie anf\u00e4lliger f\u00fcr Bein- und R\u00fcckenverletzungen werden. Probieren Sie kleine, aber effektive K\u00f6rpergewichts\u00fcbungen aus, bevor Sie sich an die freien Gewichte wagen. Bewegungen wie Ausfallschritte, Plank-Rotationen und H\u00fcftheben sorgen daf\u00fcr, dass die Gelenkfl\u00fcssigkeit in den Gelenken flie\u00dft und den Motor schmiert, bevor Sie sich voll und ganz darauf einlassen.A warm-up is essential for any exercise, and this has never been more vital to your body after a long period away. Lack of exercise means loss of muscle mass, which leaves you more susceptible to leg and back injuries. Try small but effective body weight exercises before you hit the free weights; moves such as lunges, plank rotations and hip raises will get that synovial fluid flowing in the joints and lubricate the engine before you fully go for it. <\/span><\/p>\n

Keep it regular <\/strong><\/span><\/h3>\n

Halten Sie es regelm\u00e4\u00dfig
\nWenn Sie sich nach einer langen Zeit der Inaktivit\u00e4t dazu entschlossen haben, wieder einen Fitnesskurs oder ein Krafttraining zu absolvieren, versuchen Sie, einen regelm\u00e4\u00dfigen Trainingsplan einzuhalten.If you\u2019ve decided to get back into a fitness class or weight training after a long period of inactivity, try committing and sticking to a regular workout schedule. <\/span><\/p>\n

Der beste Weg, dies sicherzustellen, besteht darin, eine Trainingszeit zu w\u00e4hlen, die zu Ihnen passt. Dies ist nicht nur effektiv beim Aufbau einer Gewohnheit, sondern steigert auch die Leistung und verringert das Verletzungsrisiko.The best way to ensure this is to pick a workout time that suits you. This is not only effective for building a habit, but will also aid performance and reduce the chance of injuries. <\/span><\/p>\n

Um Ihnen den Einstieg in eine regelm\u00e4\u00dfige Routine zu erleichtern, fragen Sie Ihr Fitnessstudio nach CicloX.To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

Die neu eingef\u00fchrten Studiokurse von CicloZone erm\u00f6glichen es Fitnessstudios und Radsportstudios, ihren Mitgliedern alle Vorteile von CicloZone in einer realen Gruppenumgebung anzubieten. Studio-Kurse stehen CicloX-Fitnessstudio-Mitgliedern rund um die Uhr \u00fcber CicloTV zur Verf\u00fcgung, w\u00e4hrend von Ciclo zugelassene Studio-Lehrer zu gegebener Zeit auch ihre eigenen Live-Kurse vor Ort abhalten k\u00f6nnen.CicloZone\u2019s newly-launched studio-based classes allow gyms and cycling studios to offer their members all the benefits of CicloZone in a real-life group setting. Studio classes are available 24:7 via CicloTV to CicloX gym members, while Ciclo-approved studio instructors will also be able to deliver their own live, in-person classes in due course. <\/span><\/p>\n

Dar\u00fcber hinaus werden Ihre Daten unabh\u00e4ngig davon, ob Sie mit Ihrer eigenen CicloZone-Mitgliedschaft oder in einem CicloX-Studio fahren, in Ihrer App synchronisiert, sodass Sie Ihren Fortschritt verfolgen und Ihre personalisierte Radreise \u00fcberall fortsetzen k\u00f6nnen.What\u2019s more, whether you ride on your own CicloZone membership or in a CicloX studio, your data will be synchronised in your app, allowing you to track your progress and continue your personalised cycling journey wherever you are.<\/span><\/p>\n

Fuel your workout <\/strong><\/span><\/h3>\n

Tanken Sie Energie f\u00fcr Ihr Training
\nVor, w\u00e4hrend und nach dem Training ist es wichtig, ausreichend Energie zu tanken, insbesondere nach einer Zeit der Inaktivit\u00e4t. Eine Dosis einfacher Kohlenhydrate wie ein M\u00fcsliriegel oder Obst kurz vor Beginn Ihrer Gewichtseinheit zusammen mit reichlich Wasser sorgen daf\u00fcr, dass Ihre Energiespeicher und Ihr Fl\u00fcssigkeitshaushalt aufgef\u00fcllt bleiben. Versuchen Sie, Ihrem Wasser Elektrolyte zuzusetzen, die Sie w\u00e4hrend des Trainings nippen k\u00f6nnen, um alles wieder aufzuf\u00fcllen, was Sie durch das Schwitzen verloren haben, und nehmen Sie direkt danach ein proteinreiches Nahrungserg\u00e4nzungsmittel ein.Being properly fuelled before, during and after your training session is imperative, especially after a period of inactivity. A dose of simple carbohydrates such as a cereal bar or fruit just before starting your weight session, alongside plenty of water, will keep your energy stores and hydration levels topped up. Try added electrolytes to your water to sip throughout the workout which will replenish anything you lose through sweating, followed by a high-protein supplement right after. <\/span><\/p>\n

Mix it up<\/strong><\/span><\/h3>\n

Mischen Sie es
\nAbwechslung ist die W\u00fcrze des Lebens, hei\u00dft es, und diese Philosophie l\u00e4sst sich auch im Fitnessstudio anwenden. Ein abwechslungsreiches Training bedeutet weniger Wiederholungsbelastungen, eine der einfachsten M\u00f6glichkeiten, sich zu verletzen, und eine gr\u00f6\u00dfere Gefahr, wenn man eine Zeit lang nicht richtig trainiert hat. Ein ausgewogenes Verh\u00e4ltnis von Cardio- und Krafttraining sorgt f\u00fcr Abwechslung beim Training und sorgt f\u00fcr Abwechslung. Dadurch wird auch Stress minimiert, sodass Ihr K\u00f6rper besser reagiert. Wenn Sie beispielsweise vor dem Lockdown jeden Tag 45 Minuten Indoor-Cycling gefahren sind, versuchen Sie, sich mit einigen Dehn\u00fcbungen aufzuw\u00e4rmen, die sich positiv auf Ihre Beweglichkeit auswirken, oder konzentrieren Sie sich auf \u00dcbungen, die zur St\u00e4rkung Ihres Rumpfes beitragen.Variety is the spice of life, so they say, and this philosophy can also be applied in the gym. Keeping workouts varied means less repetitive load, one of the easiest ways to injure yourself and more of a danger if you\u2019ve not worked out properly for a while. A balance of cardio and weight training will mix up workouts and keep things varied. This also minimises stress so your body responds better. For example, if you used to do 45 minutes of indoor cycling every day pre-lockdown, try warming up with some stretches that are good for mobility, or focus on exercises that help strengthen your core. <\/span><\/p>\n

A little R&R<\/strong><\/span><\/h3>\n

Ein bisschen R&R
\nNicht zuletzt sind Ruhe und Erholung ein entscheidender Bestandteil jedes Fitnessprogramms, egal ob Sie ein Leistungssportler sind oder gerade aus dem Winterschlaf erwachen.Last but not least, r<\/strong>est and recovery is a crucial part of any fitness regime, whether you\u2019re a performance athlete or are just emerging from lockdown hibernation. <\/span><\/p>\n

Es ist wichtig, dass jeder seinem K\u00f6rper ausreichend Gelegenheit f\u00fcr regelm\u00e4\u00dfige Ruhe und Erholung gibt. Burnout kann unabh\u00e4ngig von Ihrem Trainingsniveau auftreten, insbesondere nach einer langen Zeit der Inaktivit\u00e4t. Wie wir alle wissen, ist Schlaf die beste Medizin. Versuchen Sie also, jede Nacht 7 bis 8 Stunden Schlaf anzustreben, um die Genesung zu unterst\u00fctzen, und vergessen Sie nicht Ihre Ruhetage \u2013 an diesen Tagen erwirtschaftet Ihr K\u00f6rper die Vorteile all Ihrer harten Anstrengungen.It\u2019s important that everyone gives their bodies plenty of opportunity for regular rest and recovery. Burnout can happen whatever training level you\u2019re at, especially after a long period of inactivity. Sleep as we all know is the best medicine, so try aiming for 7-8 hours\u2019 sleep every night to aid recovery and don\u2019t forget your rest days – they\u2019re when your body generates the gains from all your hard efforts.<\/span><\/p>\n

Bei jedem CicloZone-Training stellen Sie sicher, dass Sie mit der richtigen Intensit\u00e4t f\u00fcr Ihr aktuelles Fitnessniveau trainieren und so optimale Ergebnisse erzielen. Laden Sie die App im App Store oder bei Google Play herunter.Every CicloZone workout makes sure you work at the right intensity for your current fitness level for the optimum amount of time to deliver results. Download the app at the App Store<\/span><\/a>\u00a0or\u00a0Google Play.<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Die Pandemie hat das Leben aller Menschen radikal ver\u00e4ndert, und seit die Fitnessstudios geschlossen wurden, haben wir nach anderen Wegen gesucht, um anderswo unsere routinem\u00e4\u00dfige Fitness zu…<\/p>\n","protected":false},"author":3,"featured_media":8647,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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