In the dark season, it is difficult for many to exercise regularly, we have ideas for a nice workout at home.
The wet and cold weather outside is the quickest way to get to your cozy sofa? Are you lacking the right motivation to get moving? Then let yourself be inspired by our training tips for autumn. Because … it depends on the right exercises!
Since we like to make ourselves comfortable in the cold season, our physical fitness is definitely neglected. The seasonal transitions in particular demand a lot from our immune system. In order to stay healthy, fit and happy during this time, it is important to support our defenses with targeted training. In addition to a balanced diet and adequate sleep, it is also recommended to exercise regularly.
Three reasons to train in autumn:
In order to stay healthy, fit and in a good mood during this time, it is important to support our defenses with targeted training. In addition to a balanced diet and adequate sleep, it is also recommended to exercise regularly.
Endurance sports, for example, stimulate your circulation, which increases blood flow to the whole body enormously, which in turn drives your immune system. Thus, colds occur less and you feel happier and more powerful.
Furthermore, your regular workout ensures a good mood. Especially if it’s gray outside, it doesn’t have to look exactly the same inside. When you move, your body forms the hormone serotonin, which along with its colleagues dopamine and adrenaline has a mood-enhancing effect. Rhythmic and constant movements when jumping rope or trampoline, for example, also ensure an increased sense of well-being.
In addition to the mood-enhancing effect, your muscles will also be happy if you continue to train them over the colder season and thus get them. You may have already experienced how difficult it can be to restore lost muscle mass.
Reason enough to look for a place at home for your daily workout.
7 ideas for a workout at home
Below we’ve put together some ideas for home workouts. We also shared our ideas with Ottoversand Magazin , where you can find many other exciting workout ideas for the home of other fitness bloggers.
jump rope – what jump rope
As already mentioned, it is very important to train endurance in the colder seasons, which
you still do not have to do without.
Well-tried rope jumping, for example, is a nice indoor workout.
Endurance / strength / coordination
Balance / sense of direction / responsiveness / adaptation
Replacement for running outdoors – 10 minutes of jumping rope, replacing 30 minutes of running training, with less strain on the knees. Up to 120 calories are burned
Horse jump – one foot at a time jump over the rope
Final jump – both feet jump with jumps at the same time
Final jump without jumps
Increased by pulling the knees up and up
Click here for our article Jump rope
Trampoline jumping – a joint-friendly workout that is fun
A very effective and healthy workout that is great fun.
Cardiovascular system, endurance
Especially leg and gluteal muscles / trunk
Strength endurance – with the effect that the muscles fatigue less quickly
Positive effect on bone stability – preventive and also for reconstruction
Increased formation of synovial fluid – cartilage, intervertebral discs, tendons, ligaments remain
Hop on both feet
Jump faster / higher
Install rotary movements
10-minute training daily for 3 weeks improves endurance. Then like to intensify training.
Half an hour of trampoline jumping consumes about 300 kilocalories.
Step aerobics (If no step board at hand: stable small table / stool)
Step aerobics – intensive leg and butt training with this variant of aerobics training.
Endurance / strength / coordination
Especially leg and buttock muscles
Fat burning is boosted enormously
Arm, shoulder, back and abdominal muscles with special exercises
Marching in place
Climbing stairs – one foot climbs the stepper, the other follows
Increase through the knee lift – a foot rises to the stepper, the knee of the other leg
Click here for our step aerobics article for more endurance
Dancing (guided by DVD)
Zumba / salsa / aerobics without step! Pick your favorite style!
Aerobics – dance yourself fit.
Endurance / coordination / strength / proprioception
All muscles of the body, including those on the inside
Smoothness of the joints: Good 3-D training around the joints
It also lifts the mood tremendously, is a lot of fun and you like to stay with it! It’s
also fun for two.
Proprioceptive training – e.g. with the therapy top.
Muscles and joints are better protected
Fall and injury prevention
Generally a training that you can incorporate wonderfully into your everyday life and between other
training units. It improves the interplay between your receptors
(occurring in ligaments, muscles, tendons and joints), nerves and muscles.
So your body learns to “anticipate” catching movements.
Rolled up towel = balance on it
On balance pad – both feet on it and balance
Balance with one leg
Knee lift of one leg forward-up
Combine exercises with arm movements
On a thicker exercise mat – floor scale
Other aids are: therapeutic spinning top / Bosu Ball
Click here for our article Proprioceptive Training
Pilates exercises – systematic, gentle whole body training
Deep muscles, but also outer layers
Respiratory muscles – diaphragm / rib muscles
Especially the core muscles – deep abdominal muscles / pelvic floor / lumbar muscles (lower
Full breathing – “stretching” the trunk and centering or strengthening. Side effect =
relaxation of the vegetative nervous system
Posture – body awareness for a healthy handling of the body
Generally whole body – you get to know your body relationships (one muscle engages in
the other = muscle chains)
Entry exercises from the supine position:
Supine position – half up and rolling of the upper body
Assisted roll up and down
Single leg lifting and lowering (90 ° bent in the knee)
Sitting or standing – Spine Twist (spine screw connection)
Prone position – Swan dive – thoracic spine rolls up and down
Aids if at hand, but not absolutely necessary: blanket or
exercise mat / weight cuffs / Pilates softball / scarf or Pilates band.
For beginners and professionals. As a very good additional training for endurance athletes. Gentle
entry training, but also extremely demanding. Executable depending on your fitness level. Of particular
note: stretching and strengthening in equal measure !!
Click here for our article Pilates exercises
Yoga exercises for beginners.
All the muscles of the body
Flexibility of the spine and all joints
Back strength and agility
Suppleness of tendons, ligaments and connective tissue
To be improved: Relaxation of the mind and thus also the muscles
Entry exercises, typically in this order:
Relaxed supine position – “Savasana” (eyes closed, breathe calmly and relax)
Cross-legged – Alternating nasal breathing
Sun salutation to warm up the muscles and joints
Various “asanas” (body poses) – eg “tree” / “warrior” / “triangle” / “downward-
looking dog” / “cobra” / “fish” / “forward lean”
Final meditation or final relaxation in the supine position (Savasana)
If you not only want to strengthen your muscles, but also
come down after your workday and relax, yoga is highly recommended. As a beginner, “hatha yoga” is very
practical. It includes relaxation and meditation units as well as strength and flexibility exercises
In yoga, you do your exercises with a certain posture. Every exercise has a
certain effect on your mind and vice versa. For example, if you practice the “fish” (“Matsyasana”), you
harmonize your thyroid and relax your back and shoulder muscles. In a
figurative sense, you open your heart and breathe life in with joy. The hardness of
life turns into softness and warmth of the heart.
By the way: “In Sanskrit, Matsya means fish. In this position, people can drift in the water like a fish for a long time without having to swim ”. (from “Hatha Yoga” by Swami Sivananda).