All posts filed under: Training

Tips for training and your fitness workouts – StepsApp Pedometer App – Crossfit, Flat Belly, Perfect Butt, Core Training, Muscles body workout, Fit in 15 minutes – Fitness App – Sleep better, perform better, 5 tips for 10,000 steps per day, because every step counts – Drink enough water in summer! – Activity import from Apple Watch and Workouts with Apple Watch

Spinal Twist – Mobility Workout

Improve your mobility with the Spinal Twist. Also good for cool down after a hard training session. Give your muscles the mobility of an advanced athlete. With the Spinal Twist you will get stronger and more flexible. Improve your hip mobility with this easy experience. Hip mobility is fundamental for being injury-free and feeling overall well. Whether you want to prevent low back or hip pain, this exercise is perfect for you. Watch our video on YouTube for a perfect Spinal Twist Mobility Workout! Starting Position: Spinal Twist – Lie on your back, with both knees bent and you feet on the floor. Stretch your arms out in line with your shoulders, palms down. Drop your knees to one side and turn your head in the opposite direction. Breathe deeply. And change to the other side. Tips for the perfect Spinal Twist:  Drop knees to the floor Turn head in opposite direction Both shoulders on the floor Move as far as you can without pain Important Always ask a doctor for advice if you’ve had any …

Crossfit WOD StepsApp Blog

Five Workout of the Day (CrossFit WOD)

Workout of the Day is a daily workout, done in a certain amount of time, or complete a circuit as fast as possible. Here are the five best WOD´s for you. For Pros and Beginners!  1. Gym hammer training The workout with the gym hammer is very popular and trains the whole body. It is best to “work” a large tire with a hammer. It is a whole body training for tough athletes! Simply hit the tires with a hammer in both hands and a wide position. Warning: Always make sure that the exercises are carried out in a clean and controlled manner. Start with a stable footing and warm yourself up enough to avoid injury. 2. Forward Lunge with weights Walking with weights is the perfect training for legs and buttocks, as well as upper body and good stability. Take a few steps with the weight in front of your body and then take a lunge backwards. You can then either turn the weight plate to the right and left or lift it up. …

Snowshoe Hiking

Snowshoe Hiking – Wonderful Winter Activity

Snowshoe hiking is very popular. It is a great experience to walk through the snow-covered winter landscape and to enjoy the beautiful nature off the beaten track. Snowshoe hiking is a perfect endurance training and the routes can be adapted to the respective fitness level. Thus snowshoe hiking is suitable for beginners as well as advanced. How to do Snowshoe Hiking? The basic technique is to put one foot in front of the other by putting the end of the rear snowshoe next to the tip of the front snowshoe. You move forward in parallel and the movement is supported by sticks. Uphill, you take shorter steps, the steeper the terrain. Downhill mostly takes place in the direct path with a light supine position. Tips No special footwear necessary Warm clothing, functional and waterproof Backpack with meals Route should be determined beforehand Caution in avalanche areas, take appropriate equipment with you And the number of steps. With a 3h hike you can reach the 10,000 steps. * StepsApp Pedometer App – Step Counter and Walking Tracker …

HIT StepsApp Blog

Did you already try High Intensity Training (HIT)?

High Intensity Training (HIT) – It is a training method from the fitness and weight training and has the advantage that the training sessions are made particularly short and intense. In HIT, the muscles are stressed to the point of exhaustion. This leads to a more effective workout, more muscle growth while reducing body fat, as the pulse is extremely high. That is already the key point. Due to the intensity of the training is only suitable for absolutely fit and healthy athletes. Shortfacts about HIT: Short and intensive training (30 – 45 min)High load intensityEffective and efficient trainingPerfect for body fat reductionLonger regeneration than with conventional training Your High Intensity Training Unit: 250 steps 3 floors 5 jumping jack jumps -> 2 minutes break, to go down the floors again 250 steps 3 floors 5 jumping jack jumps Important Always ask a doctor for advice if you’ve had any related injuries to prevent strain. * StepsApp Pedometer App – Step Counter and Walking Tracker * StepsApp turns your phone into a simple and beautiful step …

Barbell Ab Rollout StepsApp Blog

Barbell Ab Rollout On Knees – Effective Training

It is very effective to do new exercises in training. Then your muscles are again challenged and existing movement patterns are broken. As a result, the muscles become stronger. The exercises with the barbell is especially effective to train the functional strength. Barbell roll for a strong belly Place the barbell on the floor in front of you so that you are on all your hands and knees. Start with stretched arms on the barbell. Now you slowly roll forward with the barbell. The movement is from the shoulder joint and you try to roll forward as far as possible and then roll back to the starting position. Try to keep tension in the belly. Tips – If you have shoulder problems, then you should not roll too far forward, as this can lead to injuries.– Important in the exercise is that you have tense your abdominals and buttocks and keep the upper body straight and tense.– Always perform the movement smoothly and without momentum.– It is for advanced level athletes only. Important Always ask …

Self Massage StepsApp Blog

Self Massage Techniques and Tips

Using self massage techniques is the best way to give yourself an effective massage to get rid of muscle tightness and pain on your body. If you suffer from frequent headaches or pain in your back, then self massage is perfect for you. The most techniques  can be done with your fingers or elbows, while others require for example a tennis balls. How to? You only need to do it short for a few moments (10-20sec) Do it a least twice a day. Find the area where you feel pain and massage there. Don´t massage too hard. Stretch the are after the self massage. Let´s do it! For the Head: Use your fingers to circular on your temples and mike soft circles. For the Neck: Place your fingertips on the back of your neck and start the massage by rolling your shoulders back and forward slowly. Lower Back: Stand close to the wall with a tennis ball between your lower back and the wall. Now search by moving for the painful point on your back …

Sport in the cold StepsApp Blog

Sport in the cold – healthy or not?

To do sport in the cold air, is that healthy? It is said that cold air is damaging the lungs, but is that why you have to give up sport in winter? Cold air irritates the bronchi, mucous membranes and pulmonary vessels more, that’s right. These can contract so much that it comes to cramps. However, this means that you don’t have to quit your training automatically. A scarf in front of the mouth and nose warms the air from inhalation and prevents the cold air from coming directly to the bronchi. The temperature perception is, of course, different for everyone. A warning sign is pain in the lungs However, if you already feel pain while exercising, then it can be a mild inflammatory stimulus. Here only helps to reduce the intensity to relieve the lungs again. From about 15 degrees below zero, it is questionable. From minus 20 then should be really renounced to sport. The cold air removes moisture from the mucous membranes and irritates the bronchi and the pulmonary vessels so much that …

Training wenn man krank ist? StepsApp Blog

Training when you are sick?

Winter is the time to get sick easily! But should you refrain from training when you have a cold? Listen to your body Even if you are used as an athlete to go to your limits, be careful. In case of a cold or a sore throat, it is advisable to take a break. Sore throat is usually a sign of inflammation in the throat, which comes in connection with a viral or bacterial infection. Coughing, fever and a strange taste in the mouth can be accompanying symptoms. If you do sports in this time, then the organism can be additionally weakened and this has a negativ affect on your general health. Practical tips for your training Even light training can lead to an overload of the body during this period. The training effect is very low anyway during this time. Various tea blends help to get fit quickly. They have partially anti-inflammatory and germ-inhibiting and analgesic effect. The growth of bacteria is thereby prevented. As a preventive measure, after training you should always warm …