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Health
13. Januar 2021
Pain from sitting all day? These 5 stretching exercises will help you
Viele Berufe finden vorwiegend sitzend statt. Gerade in diesem speziellen Jahr haben zusätzlich auch viele Firmen zumindest anteilsmäßig auf Home Office umgestellt wegen der Corona-Krise. Das bedeutet für viele, dass sie nun nicht mal mehr aufstehen müssen, um in die Arbeit zu kommen, sie sitzen sohin insgesamt noch länger.
Lifestyle
05. Januar 2021
Sporty New Year Resolutions? This is how you will get there
Das Jahr 2020 war schon eine eigenartige Angelegenheit. Gezeichnet von der Corona-Pandemie, dem Reizwort Lockdown und einem oft ganz neuen Alltag haben die Umstellungen dieses Jahr manche dazu motiviert, sportlicher zu werden, andere haben ganz schön an Gewicht zugelegt.
Training
24. September 2020
5 reasons why you don't build up enough muscles
For many athletes, muscle building is the decisive reason for regular training sessions and a consistently healthy diet. Nevertheless, over time many athletes reach a point where they build up no or very little muscle.
Training
09. September 2020
How to hack your Fitness-Mindset
Sooner or later there are phases in which we lack the necessary motivation for our workout. For whatever reason you lack discipline: The good news is that there is a solution to this problem.
Local Content
29. Juni 2020
The best Calisthenics Parks in Berlin
Calisthenics is a trend in the street-workout scene that has been going on for years and became known in the USA in the early 2000s. Similar to Freelatics, the sport does not require dumbbells - you train solely with your own body weight. However, you won't find fast cardio units and High Intensity Interval Training (HIIT) here. Instead, the movement sequences are performed calmly and with concentration. Calisthenics exercises are a whole-body workout that trains strength, stability and body control. For the basic exercises such as pull-ups, push-ups, tricep-dips, squats and leg raises only a few pieces of equipment are necessary. We will explain which equipment is useful for the beginning and present the best parks in Berlin. So soon nothing will stand in the way of your workout!
Local Content
15. Juni 2020
The most beautiful running tracks in Düsseldorf
Discover the city from a new side, off the beaten track: Düsseldorf offers a range of attractive running tracks for every fitness level - beginners, ambitious runners, long-distance joggers or friends of short power sprints. They combine your training with magical views and new discoveries in your city. Whether you're looking for new routes for your city runs or want to enjoy the peace and quiet in forests and castle parks - the state capital is a true paradise for joggers. Are you looking for inspiration for new routes? We introduce you to the ten most beautiful running routes in Düsseldorf.
Local Content
09. Juni 2020
The most beautiful running tracks in Berlin
Running is the perfect way to leave the stress of everyday life behind and clear your head after work. At the same time running has many positive effects on physical and mental health. It strengthens the cardiovascular system, burns fat, optimises stamina and simply makes you happy all round. We have looked around the city of Berlin and have put together the ten most beautiful running routes in Berlin for you
Local Content
25. Mai 2020
The best running tracks in Hamburg
Take a break from everyday life and work on your fitness - and maybe even train for the half-marathon. Running is healthy, fun and can also have the nice side effect that you get to know your own city better. These ten most beautiful running tracks in Hamburg make it possible. They all have different lengths and degrees of difficulty. But they all have one thing in common: they all combine training with a great view of beautiful places in Hamburg while running.
Training
18. Mai 2020
How can unilateral training help you in your routine?
Never heard of unilateral training? Here’s why you should’ve heard about it by now and why this type of training will improve your physical condition.
Training
12. Mai 2020
Functional shoulder exercises to improve mobility
Ever tried to get a particularly tight jumper off and felt a twinge in your shoulder? Functional shoulder exercises can help you with that.
Lifestyle
06. April 2020
4 Ways Natural Movement is More Challenging than Machine Repetitions
Step outside your comfort zone: here are the 4 core reasons why you’ll get more out of natural movement workouts than machine repetitions.
Weight Loss
06. Januar 2020
Can functional training help promote weight loss?
You don't need to train for hours on cardio machines! You can also use a functional workout to burn calories quickly and effectively.
Training
23. Dezember 2019
Tutorial: push-up on knees
Tutorial: how to perform a push-up on knees | EVO Fitness
Lifestyle
11. Dezember 2019
Fitness Christmas gifts your gym-obsessed friends will love
We all have friends more interested in fitness than fudge during this season. Here are the Fitness Christmas gifts your gym-obsessed friends will love.
Training
19. September 2019
3 benefits of the Woodway treadmill
The Woodway treadmill has replaced the traditional machine as a high-performance alternative. Find out what the 3 main benefits of running on a Woodway are.
Training
23. Juli 2019
4 animal-inspired exercises | EVO Fitness
Ultimate inspiration from the animal world
Lifestyle
07. März 2019
The ultimate list of tech fitness gifts to offer this Christmas
With the right fitness tech, you can give your friends and family a greater chance of success in the New Year and beyond. Whether it’s to provide motivation to workout, improve performance, or help promote an overall better quality of life, these top pieces of fitness tech are sure to guarantee lots of Christmas cheer. Fitbit Versa With a punchy, bright screen, sleek design and impressive range of fitness-focused features, the Fitbit Versa is one of the best smartwatches available. Not only will it sync with your phone to receive text messages and alert you of any calls, but you can choose from over 15 exercises, monitor your heart rate, sleep patterns and access all the stat-tracking tools you’ve come to expect from the company who kickstarted the wearable technology craze back in 2013. Apple Watch Series 4 If you own an iPhone (and quite a few of you do) the Apple Watch Series 4 is an attractive and effective fitness tracker. It also boasts a number of exclusive features that you’ll only find with Apple Health. The Series 4 builds upon the successful foundations of the Series 3, adding swim-tracking into the mix, along with improved battery life and unique heart rate notifications that can alert you if there’s anything cardio-related that needs your Attention. Nokia Body+ Stepping on the scales just got a whole lot more informative thanks to the Nokia Body+. These wonderful weighing scales assess your weight, BMI, total body fat and water percentage, as well as bone and muscle mass. If you’re looking to pinpoint where your efforts are going in the gym, the Nokia Body+ will let you know. It can also display the daily weather forecast, meaning you’ll never get caught in the rain if you decide to go for a run. Samsung IconX wireless earbuds Nothing helps motivate you more mid-run than your favourite playlist. But imagine if your headphones could detect your workout, track your calories and deliver banging tunes at the same time? Say hello to the Samsung IconX earbuds. These nifty little cans are controlled with simple taps and swipes without having to take out your phone. They’re also completely wireless, so you won’t have to worry about any wires getting in the way of your Workout. A perfect present If you’d like to give the gift of analysing workout data, monitoring sleep patterns or simply breathing new life into tried-and-tested exercise regimes, these top bits of tech can help any lucky recipient power past their previous best.
Training
16. Januar 2019
Ski Fitness: 6 exercises you can do at home
Die Ski-Saison beginnt…aber bist du bereit dafür? Bevor du dich ins Fitnessstudio schleppst, probiere diese sechs Übungen, die du zu Hause machen kannst und die dich im Nu fit für die Abfahrt machen.
Training
07. Dezember 2018
Losing motivation? Here are six tips for training in winter
Six tips for training in winter Staying healthy in winter is a challenge even for the most disciplined athletes. There’s less sunlight, we sleep for longer and often enjoy much more carb-centric diets. As a result, it’s both much easier to pack on the pounds and much harder to motivate yourself to move. So what can you do to make sure you don’t lose your fitness mojo? Here’s our advice. Take your workout indoors The frosty breeze and ice-coated pavements of winter can make exercising outdoors much more difficult than usual. That’s where your local EVO club can come in (even more) handy. Sign up and avoid bracing the bitter weather - and sometimes dangerous conditions - of the coldest season. With our range of equipment, classes, facilities and expert personal trainers, we’ve got everything you need to excel in functional fitness, all year round. Embrace the environment Extreme sports are winter’s frosty forte - so if you’ve got a penchant for thrills, try taking to the mountains for some skiing or snowboarding. You’ll learn new skills, have loads of fun and keep fit (the perfect trio). For a more accessible winter sport that’s likely closer to home - pop on your skates and head to your local ice rink, where you can tone up your leg muscles and improve your balance throughout the season. Make yourself accountable When you’ve only got yourself to answer for, keeping to a schedule can be tough. That’s why it’s a great idea to make an external commitment to someone or something else. Book a weekly exercise class or ask your friend or partner to get involved in your workouts: you’ll be far more likely to stick to the plans you make and will probably end up having more fun getting fit, too. Invest in winter activewear Chilly outside? No problem. Wrap up warm and revamp your winter wardrobe with some specially designed activewear. Many personal trainers recommend that you wear at least three layers of clothing: a shirt, something that’ll keep you warm (such as a fleece or woolly jumper) and a waterproof jacket. Also, make sure to protect your hands and toes with thick socks and gloves, as a lot of your body heat escapes from these areas. Embrace the lighter parts of the day If you suffer from seasonal affective disorder (SAD) - where you experience low moods in darker conditions - consider shaking up your exercise plan. Working out earlier (such as during lunchtime or in the early afternoon) will help make the most of the sun and stay on top of your health. There’s an extra plus to doing this, too: research shows that working out helps people with depression, anxiety and even those who specifically suffer from SAD feel better, as it releases endorphins which make you happier. Set a goal It’s always easier to workout when you’re working towards something, don’t you think? Sign up to an event such as a marathon or triathlon (something that’ll require lots of prep beforehand), so that you’re obliged to push through your winter funk. You could even incentivise yourself further by adding a charitable twist, getting others to sponsor you so that you’re even more inspired to give your fitness efforts your all. Feeling inspired by these training tips? There’s a lot more where that came from over on our official fitness blog.
Training
08. November 2018
Tabata vs HIIT - what are the main differences between them?
What is HIIT training? HIIT (pronounced ‘hit’) involves quick bursts of intense activity followed by short periods of rest. By pushing yourself as hard as you can - and we mean as hard you can - your body is forced to adapt to the vigorous stop-start demands that interval training provides. Most HIIT program tend to follow a 1:1 ratio of 30 seconds of exercise, 30 seconds of rest, but they can be adjusted however you deem necessary. Whatever you choose to do, though, HIIT will likely leave you panting for breath, soaked in sweat and praying for just one more second of rest. And that’s because interval training can often burn up to 30% more calories than resistance training or when running on a treadmill, making it a viable option for those looking to gain impressive results without sacrificing a huge chunk of time. What is Tabata Training? Tabata training is a form of HIIT named after the Japanese scientist Dr. Izumi Tabata, and is supposed to last for only four minutes. Before you scoff in disbelief, know that, when done correctly, you’ll be wishing Dr. Tabata’s method was only half as long. Dr. Tabata discovered the following: A group of athletes who participated in shorter, high intensity workouts over a six week period achieved great aerobic and anaerobic Endurance. Much greater than a second group of athletes, who took part in far longer workouts at a moderate intensity. Each Tabata training interval involves 20 seconds of extremely intense exercise, then 10 seconds of blissful rest. This is then repeated eight times until you begin to see stars. Which means if you’re not gasping for air and cursing under your breath during each rest period, then you’re simply not doing it right. So… what’s the difference? The main difference between Tabata training vs HIIT boils down to the time allotted for the workout and subsequent rest periods. With HIIT, you can be more flexible and inventive with your routines, adding longer workout times. Also different rest periods and more extravagant exercises that may require more time to perform. Tabata training, meanwhile, relies on the strict four-minute rule. It therefore lends itself better to exercises that are easier to perform in quick succession: E.g. press-ups, squats or kettlebell exercises. Push it to the max Whichever training method you prefer, both HIIT and Tabata training are short but punishingly hardcore workouts with proven results. Are you looking to save serious time in the gym while seriously improving your fitness at the same time? Then you’ll be hard-pressed to find a more efficient and effective way of burning fat than a heart-pounding session of HIIT or Tabata training. Like our tips? Check out the EVO blog for more.