{"id":8344,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/gezondheid-fit-blijven-tijdens-een-pandemie\/"},"modified":"2026-03-30T23:04:18","modified_gmt":"2026-03-30T22:04:18","slug":"gezondheid-fit-blijven-tijdens-een-pandemie","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/nl\/blog\/gezondheid-fit-blijven-tijdens-een-pandemie\/","title":{"rendered":"Gezondheid: fit blijven tijdens een pandemie"},"content":{"rendered":"

De pandemie heeft ieders leven radicaal veranderd en sinds de sportscholen zijn gesloten, hebben we verschillende manieren gezocht om onze routinematige fitheid elders te krijgen. Hoewel velen van ons hebben gedaan wat we konden om fit en sterk te blijven tijdens de lockdown, zoals huiskamertrainingen, lichaamsgewichtoefeningen en hardlopen, is er voor sommige mensen geen echte vervanging voor de sportschool.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

Nu de beperkingen beginnen te versoepelen en de sportscholen weer opengaan, kunnen velen van ons niet wachten om weer aan de slag te gaan met reguliere lessen en krachtsessies, terwijl ze toegang hebben tot de beste apparatuur. Toch is het erg belangrijk om ervoor te zorgen dat je lichaam voorbereid en klaar is voor de eisen van de sportschool. Te veel aanvankelijke kracht en enthousiasme kunnen betekenen dat je te hard en te snel begint, wat kan leiden tot ernstige, langdurige blessures.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 zijn enkele eenvoudige tips voor een veilige en zachte terugkeer naar de sportschool:Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

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

Gemakkelijk doet het
\nWe kunnen het geen enkele sportschoolbezoeker kwalijk nemen die na een lange tijd vrij weer met veel enthousiasme weer ijzer wil gaan pompen, maar dit zal alleen maar tot potenti\u00eble problemen leiden; je zou uiteindelijk meer kwaad dan goed kunnen doen met een \u2018all guns laaiende\u2019 aanpak en dit is de meest zekere manier om letsel op te lopen. Voor krachttraining beperkt u zich tot drie dagen per week gedurende de eerste twee weken, zodat uw weefsels zich kunnen aanpassen aan de zwaardere belasting die u erop legt.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

Opwarmen is de sleutel
\nHet is een no-go om je warming-up te verwaarlozen, zodat je kunt doorgaan met de hoofdactiviteit die je al zo lang hebt gemist.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

Een warming-up is essentieel voor elke oefening, en dit is nog nooit zo belangrijk geweest voor uw lichaam na een lange periode van afwezigheid. Gebrek aan lichaamsbeweging betekent verlies van spiermassa, waardoor u vatbaarder wordt voor been- en rugblessures. Probeer kleine maar effectieve lichaamsgewichtoefeningen voordat u de vrije gewichten raakt; bewegingen zoals lunges, plankrotaties en hip raises zorgen ervoor dat synoviale vloeistof in de gewrichten stroomt en smeert de motor voordat je er volledig voor gaat.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

Houd het regelmatig
\nAls je hebt besloten om na een lange periode van inactiviteit weer aan een fitnessles of krachttraining te beginnen, probeer dan een regelmatig trainingsschema vast te houden.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

De beste manier om dit te garanderen, is door een trainingstijd te kiezen die bij u past. Dit is niet alleen effectief bij het opbouwen van een gewoonte, maar zal ook de prestaties bevorderen en de kans op blessures verkleinen.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

Om u te helpen een normale routine op gang te brengen, waarom vraagt \u200b\u200bu uw sportschool niet naar CicloX?To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

Dankzij de nieuw gelanceerde studiolessen van CicloZone kunnen sportscholen en fietsstudio’s hun leden alle voordelen van CicloZone aanbieden in een echte groepsomgeving. Studiolessen zijn 24:7 beschikbaar via CicloTV voor CicloX-sportschoolleden, terwijl door Ciclo goedgekeurde studio-instructeurs te zijner tijd ook hun eigen live, persoonlijke lessen kunnen geven.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

Bovendien worden uw gegevens gesynchroniseerd in uw app, of u nu fietst met uw eigen CicloZone-lidmaatschap of in een CicloX-studio, zodat u uw voortgang kunt volgen en uw gepersonaliseerde fietsreis kunt voortzetten, waar u ook bent.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

Geef uw training brandstof
\nHet is van cruciaal belang dat u voor, tijdens en na uw trainingssessie voldoende brandstof binnenkrijgt, vooral na een periode van inactiviteit. Een dosis eenvoudige koolhydraten, zoals een mueslireep of fruit vlak voordat u met krachttraining begint, samen met voldoende water, zorgt ervoor dat uw energievoorraad en hydratatieniveau op peil blijven. Probeer elektrolyten aan uw water toe te voegen om tijdens de training te nippen, zodat alles wat u door zweten verliest, wordt aangevuld, gevolgd door een eiwitrijk supplement direct daarna.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

Meng het
\nAfwisseling is de smaakmaker van het leven, zo zeggen ze, en deze filosofie kan ook in de sportschool worden toegepast. Het gevarieerd houden van trainingen betekent minder repetitieve belasting, een van de gemakkelijkste manieren om jezelf te blesseren en een groter gevaar als je een tijdje niet goed hebt getraind. Een balans tussen cardio- en krachttraining zorgt voor een mix van trainingen en houdt het gevarieerd. Hierdoor wordt ook de stress geminimaliseerd, waardoor uw lichaam beter reageert. Als je v\u00f3\u00f3r de lockdown bijvoorbeeld elke dag 45 minuten indoor cycling deed, probeer dan op te warmen met enkele rekoefeningen die goed zijn voor de mobiliteit, of concentreer je op oefeningen die je core helpen versterken.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

Een beetje R&R
\nLast but not least zijn rust en herstel een cruciaal onderdeel van elk fitnessregime, of je nu een topsporter bent of net uit de lockdown-winterslaap komt.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

Het is belangrijk dat iedereen zijn lichaam voldoende gelegenheid geeft voor regelmatige rust en herstel. Burn-out kan optreden op welk trainingsniveau u zich ook bevindt, vooral na een lange periode van inactiviteit. Slaap is, zoals we allemaal weten, het beste medicijn, dus probeer elke nacht zeven tot acht uur te slapen om het herstel te bevorderen. Vergeet je rustdagen niet. Dit zijn de momenten waarop je lichaam de winst haalt uit al je harde inspanningen.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

Elke CicloZone-training zorgt ervoor dat u met de juiste intensiteit werkt voor uw huidige fitnessniveau, zodat u de optimale hoeveelheid tijd krijgt om resultaten te behalen. Download de app in de App Store of Google Play.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":"

De pandemie heeft ieders leven radicaal veranderd en sinds de sportscholen zijn gesloten, hebben we verschillende manieren gezocht om onze routinematige fitheid elders te krijgen. Hoewel velen van…<\/p>\n","protected":false},"author":3,"featured_media":8345,"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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