Challenging Olympic workouts that you can also complete in our clubs

Posted on fitness

Athletes today seem to have superhuman powers. In childhood, people admired the superheroes from the movies and wondered what it would be like to have such superpowers. But it's not magic at all. Just a lot of training.

With the 2016 Olympic Games in Rio de Janeiro in mind, we have developed our own workout: Olympic style. And you don't have to travel all the way to South America for that, because it takes place right here, in the gym.

Here are a few of the activities you can do to feel as fit as the athletes taking part in Brazil this year.

1. Run

Olympic sprint is an explosive and anaerobic sport. The all-important 100m run is preceded by years of training. Sprinters focus primarily on endurance and strength training, with running, of course, making up the majority of the workout.

The biggest advantage of treadmills is that you can control the speed. This allows you to alternate between a moderate pace and short sprints. Most devices have saved interval workouts that you can try out — these programs help you run longer and faster and strengthen muscles (and burn belly fat).

2. rowing

The Olympic teams are rowing for their respective country this year, while you are rowing for the “Ich” team. A rowing machine workout is ideal for improving health and as it mimics the movement of a boat in water, it is also a workout for the whole body.

The rowing machine is easy to use and suitable for all those who have joint problems, as the gentle movements only put minimal stress on the knees. If you are unsure, a trainer will be happy to show you the correct rowing technique.

3. weightlifting

You don't have to lift twice your body weight when doing a bench press to build up strength like at the Olympics. Combine free weight (such as squats, deadlifts, bench dips, and weight training) with equipment training (which helps you perform correctly) for a powerful, lean body.

The goal should not be to balance 100 kg dumbbells on the first day, but to get the muscles used to basic exercises. The progress comes with training (you usually see results very quickly when lifting weights!).

4. Swim

If you want to swim like an Olympian, you should start slowly and build up your stamina gradually. Start with 50 meters at a brisk pace and increase to 100, 150 and 200 meters. Take a break of half a minute between each distance. Then start at 200 meters and gradually reduce the distance to 50 meters again.

Alternatively, you can also try interval training: sprint up the track and swim back down the track in a relaxed manner. No matter what style you prefer, swimming is the perfect aerobic workout for the entire body without straining your joints.

5. boxes

Boxing is one of the purest “man-against-man” (and, of course, “woman-against-woman”) sports. It demands strength, skill, endurance, speed and the brain.

Don't be fooled by stereotypes: Boxing is a long way from the Rocky style on concrete courts that you know from the movies. In fact, women in Rio 2016 represent three categories in boxing.

If you're ready to melt calories, reduce stress, strengthen your heart, improve flexibility and work out your whole body, grab the gloves and find the next boxing class.

6. Cycling

Olympic cycling is not a sport for the faint hearted — with a top speed of up to 80 km/h. Fortunately, you can build up speed in the gym without risking accidents.

Working out on a spinning bike burns more than 300 calories in 30 minutes. Imagine what that means in structured endurance training — just ask a trainer about the appropriate training plan.

Posted on fitness