Sport at health home: train smart at health home

April 13, 2020

Too much time to do too little. We show apps and sports with which you can get a decent workout at health home with little effort.

"A healthy mind lives in a healthy body" – what the Roman poet Juvenal wrote with a wink almost two millennia ago has long been scientifically proven. Exercise not only strengthens the muscles and prevents limb and back pain. The movement and the hormones and messenger substances it releases also work against depression and negative feelings.

So that you can defeat the inner bastard and at least find your way into sport in the current isolation, we present simple products that you can start with immediately. We try to start with as little equipment as possible. However, it doesn't hurt to have a couple of sensible sports and running shoes and clothing for training. These do not have to be high-end sports clothes, but they should sit comfortably and offer enough scope for yoga and the like.

Running and walking

At the time of going to press (March 31), the exit restrictions explicitly do not apply to people who want to go out for sports. A good thing, because a sports unit not only provides fresh air, but you get a good dose of vitamin D. Together with the exercise, this can help against depression and heavy thoughts – in other words, there are enough reasons to accept the exemption.

Running and walking are good sports for beginners. You need comparatively little material and you train the muscles that you use every day anyway. The important thing is that you don't overdo it, especially at the beginning. Nobody should go from zero to hundred, instead slowly push their limits. A heart rate monitoring is therefore a sensible additional investment to assess your own limits. For most beginners, fitness trackers are enough, their pulse measurement on the wrist is accurate enough when running.

The advantage of the devices is the relatively low entry price and the app connection. All training courses are saved and visually processed there. This not only gives accurate data on the run, but also motivates when you can track your improvement over a longer period of time. In our "Guide: Fitness tracker or sports watch" we present interesting products in more detail and explain who should pay attention to which features. More details and links to other tested products can be found in our "Best list: Top 5 fitness trackers for sport and everyday life". For anyone looking for sports headphones, we recommend a look at our "Guide: Headphones for joggers and athletes"

Below we show six apps that make it easier to get into training.

Samsung Health (free)

Samsung launched the fitness app in 2012 with the Galaxy S3 Samsung Health a, since 2015 it has been available for all Android devices in the Play Store. For the Koreans, the app has become the focus for sports and wearables. Devices such as Gear Fit 2 Pro (Review report) or Gear Sport (Review report) deliver the raw data, which Samsung processes further in the app. It is pleasant that you can create a Samsung account, but it is not absolutely necessary.

In the beginning, the app focused on pure running when training, now there are also bodyweight exercises that can be used to train muscles and reduce fat. These are quite demanding, so you should approach slowly. When running, a user can get to the marathon, although we advise beginners against such a rapid increase. But the simpler programs, for example, around a 5-kilometer run, are pretty good. Above all, the app annoys the user so often that you can't help but take a little time – if only so that the app is calm.

Not only is Samsung Health completely free, the app can also be easily installed on non-Samsung phones. A Samsung wearable is not absolutely necessary for pulse measurement. In the Review, we were able to easily pair a Polar H7 heart rate monitoring with the app and use it for heart rate measurement.

We would recommend the app to anyone looking for an easy start with a light training program. Samsung Health's plans are well structured and do not overwhelm the user.

Huawei Health (free)

The solution from Huawei is not only similar in name to the Samsung counterpart. If you compare the app with that from Samsung, you will encounter some parallels. This may be because this app is the linchpin for Huawei's fitness trackers. In case of doubt, however, it is better to copy well than to make it yourself.

The focus at Huawei Health is running training, there are programs from 5 kilometers to marathons. The app receives the fitness data either from a wearable such as the Huawei Band 2 Pro (Review report), the Huawei Watch GT 2 (Review report) or Bluetooth pulse monitors from third-party manufacturers. The Polar H7 pulse belt, the Suunto Smart Belt and the Jabra sports headphones with pulse measurement are explicitly supported. There were no problems with the Polar belt in the Review, the connection was stable and reliable.

We recommend the app to everyone who is more interested in running and maybe has a wearable from Huawei anyway. This application can also be installed free of charge on current Android phones.

Fitbit (Freemium)

Fitbit is not open to third-party Bluetooth heart rate belts. The app is primarily used for communication and configuration of your own wearables, such as the Fitbit Versa (Review report). New training sessions can be started directly on the wearables. In the app you can view the last training sessions and take part in virtual competitions. If you are looking for more instructions, Fitbit has it Coach on offer. This is a chargeable additional product that currently costs just under 44 euros per year.

Adidas Running by Runtastic (Freemium)

Runtastic was bought up by Adidas, but should still be one of the most popular running apps. This is partly because the app has been around since 2009, and partly because users like to update social media accounts with their “funky” runs. Either way, Runtastic has a very good reputation and the free version already offers easy coaching and recording of the runs.

Premium customers can subscribe to various plans and are slowly being introduced to longer and longer routes. The costs start in the annual package for 60 euros at the equivalent of 5 euros per month, alternatively you can pay monthly, then it becomes a little more expensive. External Bluetooth heart rate belts are no problem, the Polar H7 smart health connected easily in the Review. Runtastic is the only app that also shows the battery level of the belt, very practical.

All in all, we liked the app in the Review. The recording is clean, the data is nicely prepared.

Edmondo (Freemium)

The big competition with Runtastic is Endomondo. This has been available in the app stores since 2007 and is now part of the sportswear manufacturer Under Armor. Here too, the focus is on running, here too premium customers can create their own plan to suit their requirements. The training plan is adapted to the respective performance of the user and is therefore less rigid.

In the app, we liked the fact that you can create your own training routes and share them with the other Endomondo users. You can find a good running route so quickly, especially in a foreign city. Endomondo works with Bluetooth heart rate monitors, our Polar H7 smart health connected without any problems. It is interesting that Samsung Health can evaluate the data from Endomondo and integrate it into its own dashboard.

Freeletics Running & Bodyweight (Freemium)

If you have little to do with heart rate zones, you should take a look at them Running app throw from Freeletics. This relies on interval training instead of heart rate and does not require any external accessories

The various programs, named after gods and heroes of antiquity, follow a similar pattern: First you have to walk X meters, then you can trot Y minutes to relax. This is surprisingly motivating and pretty exhausting. However, interval training has the reputation that beginners like to take over.

In addition to running, Freeletics also has a Bodyweight program. The exercises do without additional training material such as dumbbells or similar tools. Nevertheless, the training sessions are surprisingly demanding, stretching or stretching your own body produces a lot of sweat. We liked the fact that you only need a maximum of one exercise mat for the exercises, so that you don't have an excuse on the go.

Freeletics offers a small part of its apps for free, if you want to unlock the full range of functions, you have to pay. The company offers an AI coach who then creates workouts and a nutrition plan. It costs about 45 euros for three months.

Data protection – chatty fitness apps?

When it comes to data protection, two apps have attracted negative attention in the past. Strava and Polar were too gossipy, the published training data made it possible to draw conclusions about military bases and the like. It went so far that the US Pentagon Has prohibited the use of apps with GPS for soldiers.

If you have a problem with this, you should take a close look at the various settings for data protection and switch off more than too little if in doubt. Our colleagues from heise online have in the heiseshow Back then, we discussed why we release so much data and what advantages and disadvantages this has for a fitness app.

(embed) https://www.youtube.com/watch?v=KSNaJkmdqn8 (/ embed)The colleagues at the heise Show talk about data protection for sports apps.

Bodyweight and yoga

If you only want to exercise at health home, you should take a look at yoga and bodyweight exercises. The advantage of these techniques is that you hardly need any sports equipment at all. Yoga has long since lost its cosmopolitan image and has arrived in the mainstream. However, you can quickly get lost in the different styles and types. If you want to work out more, you should look for Ashtanga, Hatha Yoga is probably more suitable for beginners.

Bodyweight exercises are also ideal for sports at health home. The term includes many exercises that can only be performed with the body. These include, for example, classic push-ups or sit-ups that have been used for generations of schoolchildren in sports. Nevertheless, with the right workout you can easily train the whole body.

For training, we recommend apps like Freeletics or online fitness studios like Gymondo. They lead through the units and ensure that all muscles come into play. Alternatively, there are numerous training sessions on YouTube. Numerous health insurance companies also offer their own exercises on their websites or cooperate with other providers for their members. So it is worth visiting the website of your own insurance company.

Equipment is just as economical as jogging: As already mentioned, you only need comfortable sports clothing. But we still recommend a fitness mat, just to make exercises on the floor a little more comfortable. Aspiring yogis may still want to invest in a yoga block, but a rolled-up towel also does.

Jumping rope

Hardly any sport looks so harmless and is as demanding as the good old jumping rope. There is a good reason that such a training session belongs to almost every boxing film. Anyone who has trained themselves can jump one second. And if you stick it out longer, you not only get a good sweat, but also improve your endurance and burn lots of calories.

If you really want to get started, you should leave the very cheap jump ropes, which really only consist of one cord, on the left. Instead, those with fixed handles are worthwhile, with which the length of the jump rope can be adjusted. If you want, you can take “smart” devices that count the jumps. But it is better if you hop in intervals. A good start comes from Fitness newspaper Men’s Healthwho recommends beginners to jump 10 x 1 minute interval training with one minute break each.

Treadmills, ergometers, roller trainers

If you don't want to or can't run outside, you have treadmills for your own apartment. However, there are a few things to consider here. As the TÜV Süd writes, the tapes should be at least 0.32 cm wide and about 1 m long. In fact, athletes recommend 60 cm wide and 1.5 m long treadmills. This is important so that the treadmill itself is big enough and you don't have to make a mistake to fit on the belt. The processing is essential, after all, the devices have to withstand some weight and vibration. The TÜV rather advises on electrically operated devices, these would come closer to the feeling of running in nature. However, the engine has to pack it too. After all, the carpet should run stable at speeds between 9 km / h and 18 km / h and long-term. Last but not least, one should think of the neighbors. Treadmills transmit the steps to the floor, so if you live in a noisy apartment you can let all the neighbors participate. Insulation mats, such as those used in washing machines, help.

If you prefer to ride a bike, you can take a closer look at the ergometer and bike trainer. The big difference: Ergometers are the classic training bikes that are also used in fitness studios. Roller trainers, on the other hand, allow you to install your own bike and simulate real exits using rollers and resistors. Both solutions make sense, it simply depends on what you want to do. Roller trainers are very good for fine-tuning your technique with your own bike. They are often cheaper than the ergometer, but of course you have to bring the bike with you. Disadvantage: The noise during operation is quite loud, even if you can use special tires to counteract it. Ergometers, on the other hand, are good for training general endurance. Especially the slightly higher quality devices are neatly processed and significantly quieter.

With both systems, however, you should consider how to distract yourself. If you cycle on the same spot for several hours, you will quickly get bored. The simplest solution is to set up a TV or tablet and stream series or films.

Expert opinion: Do apps really help?

At the beginning you shouldn't overwhelm yourself. Elmar Schumacher, founder of Aerobis fitness in Düsseldorf it looks like this: "For beginners: keep it simple." We can confirm this in our Review. However, it makes perfect sense to at least roughly stick to the limits of the apps when running, even if this seems too slow. The body has to adjust and one should under no circumstances exert excessive effort. Prof. Dr. Christine Graf, Vice President of the German Society for Sports Medicine and Prevention, advises trying out several training options. One cannot say in general whether interval or heart rate is the right method. It is a question of inclination, says Prof. Dr. Count

Both agree with the virtual coaches that one should not blindly trust the apps. Prof Dr Graf: “With the virtual trainers, those interested should pay attention to the scientific concept behind it. It should correspond to current recommendations for movement and should not produce any signs of overload. If in doubt, you should discuss the program with your family doctor. ” Elmar Schumacher sees it similarly: “Virtual coaches are one thing above all – virtual. Training plan or not, the trainee has to check his general condition and exercise intensively, preferably in a mirror. Often the execution looks very different than you assume. The body automatically adopts protective postures that you hardly notice yourself. The mental and physical condition must also be checked regularly. ”

Conclusion

Sport is an important balance, especially if you sit a lot. It strengthens muscles, prevents everyday diseases and also does something for the psyche. In the current crisis, you also have an excuse to just come out and let off steam – of course, taking into account the distance rules.

You don't need much equipment to start running, jumping rope, yoga and bodyweight are even easier for beginners. In addition, the latter sports can be performed comfortably at health home, so you don't even get to see other athletes in the studio or in the great outdoors. And yet you can really exhaust yourself here too. Numerous instructions and videos can be found on Youtube, in online gyms or on the websites of sports studios. It is important, however, not to overdo it. Better a little quieter, but regular. Warming up is just as important as the actual sports unit. Therefore: Just start relaxed. Now you have time.

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