Software developer should train heavily in the gym

Mobile & Apps

Yesterday we received a sad e-mail from our own provider, the confirmation can be found on the websites of all major fitness studio chains: Most fitness studios are closed from today due to a disaster (in Bavaria) or by order of the health authorities - until probably April 19th. But that doesn't have to mean that you now have an excuse to make yourself comfortable on the sofa and mourn your own miserable existence. The end of the quarantine and summer will definitely come, right now you can do something really good with the saved commuting times and gain a little more muscle or work off a little fat until the beginning of the bathing season. It should be noted beforehand that the following rule also applies now: You can train if you are 100 percent sure that you don't have a cold, flu or worse. Otherwise, you will have to postpone training until complete recovery.

Training at home naturally has a few limitations: You don't have as much space as in the gym, and you don't have equipment such as dumbbells, bars or even devices available in the gym. In many large city apartments there is an additional problem: even after the Corona closings, you want to be able to greet your neighbors from below without a remorse, so the training should be done without jumps if possible. But even with these limitations, there is still a huge selection of apps, videos and other offers that encourage more movement in your own four walls.

Use the digital offer of the fitness studio

Each provider regulates the closings differently, some offer a free month or additional services such as personal training. Two of the big chains we researched are offering their customers the option of switching to a digital gym. Fitness First, for example, offers its own subscribers free access to the My Fitness Video online platform. With the help of an app "New Moove App" you can put together personal training plans and train without equipment. Alternatively, Fitness First also points out the offers from Les Mill, but not all of them come without equipment.

McFit also offers a digital way out with the current closings. During this period, every customer receives one month of premium access to the Cyberobics app for free. In addition to the usual "out of the box" workouts, the app also offers live training sessions with real trainers, with the only difference: the trainer does not give instructions in person, but on an iPhone screen. The courses observe the working hours even in the home office: most of them take place after 5 p.m. This is how a digital gym can work!

Apart from the offers linked to the fitness studios, there are enough offers on the net with video instructions and / or apps that offer workouts at home. A large media library, for example, offers Gymondo, the service is then no longer free, prices start from just under 6 euros per month for a one-year subscription to just under 11 euros per month for a three-month subscription. After all, the studio offers its service for seven days free of charge.

Use apps for the Apple Watch and iPhone

Apart from the suggested ways out directly in the gym, there are still and further fitness apps in the App Store, for every taste and every level of training. For those who want to start slowly, there is an app that focuses in particular on back training, as back problems are almost an occupational disease of the average office worker.

Kaia against back pain is not based on recommendations from dubious YouTube gurus, but was developed in cooperation with the doctors at the Klinikum rechts der Isar in Munich. The trainings only work by subscription, the prices start from 35 euros (use for three months), for 250 euros you can order a personal coach yourself, of course digitally. Some insurance companies like Barmer give their customers a subscription to Kaia for a year. AOK worked with Kaia on a study, and the health insurance company now offers its own back training, which lasts around 15 weeks.

Asana Rebel was also briefly mentioned in the book "App Store Confidential": The makers from Berlin wanted to concentrate on the sports aspect of yoga, so the app not only offers classic yoga exercises, but strength training, classic fitness and much more. As with Kaia, you pay for access to the workouts on a subscription basis. Prices start at around 10 euros for Rebel Pro and go up to just under 90 euros for Asana Rebel Pro.

If you don't just want to stay a little fit in the home office, but also want to lose weight or build muscle mass right away, you should resort to Freelitics. Freelitics relies on high intensity interval training, that is to say, the exercises are really demanding, with short breaks. This is the right choice if you want to sweat properly and burn as many calories as possible in the shortest possible time. In addition, Freelitics promises personalized training plans, after a week of user feedback, the app adjusts the exercises as well as sets and repetitions of them. Like the other offers, the app is free per se, but access to the training courses can only be paid for by subscription, which starts at 35 euros for a three-month subscription.

If you don't want a subscription yet, you can buy a specific training as a video. In the iTunes Store you only have to search for "Sport", "Fitness" or "Workout" and then select "TV seasons" as the filter. The range is of course not as wide as on Youtube, but the videos are permanently stored in their own media library, there is no advertising and the trainers get straight to the point without wanting to give another ten-minute motivational speech.

If you want a little more fun, you can use "Shape'n'Dance" by Detlef Soost, the workouts by Jillian Michaels are a good tip for those who want to mix strength training with intensive training. You can easily underestimate that when you see three petite women jumping through the screen, but the first time you have to stop the training in the middle, it is so exhausting. Those who explicitly focus on bodybuilding will find a good one on Youtube with Bodybuilding.com Channel with ready-made workouts and guides.

motivation

You start into the home office with all sorts of good resolutions - read more, tidy up, etc. - but as always it can fail because of the execution. Fortunately, the Apple Watch has a feature that can provide more incentive. Since watchOS 5 there have been competitions with other Apple Watch users, if your own resolutions don't help, then at least envy of friends and colleagues. Fitbit also has something similar in that you can challenge your family and friends in the app. (Macworld)