Fighting through the fitness jungle - these trends await you in 2023
A new year has begun again. But it's not just the date that's changing, the world of fitness is too. There are always new developments and ways to improve your own health. It's no wonder that at some point you can't see the forest for the trees.
Whether you want to achieve your new resolutions, have already started your sporting mission or are already fine-tuning: These 5 new training trends will support you on your expedition through the fitness jungle in 2023.
1. Go travelling
And that's meant literally! Combine your summer vacation this year with a packed sports program. Fitness trips are the absolute hit in 2023. Whether it's a club, package tour or fitness camp: together with other vacationers and trained trainers, your soul and body will benefit from a mixture of adrenaline, exercise, nutrition and fun. At the same time, you can discover the most beautiful places on earth and, of course, relaxation is also planned.
Some beautiful destinations for fitness camps are Portugal, Morocco, Thailand and Switzerland. But there are also many offers in Germany that will enrich your summer.
2. Pitch your tent
Well, not everyone can or wants to travel just to exercise. Or maybe you just prefer not to be watched when you work up a sweat. A good alternative is a home gym .
You're probably thinking of a large, well-equipped studio with a pool and sauna that only the super-rich can afford. But you actually don't need much to be able to train in your own four walls.
You can use the following in your own gym:
Dumbbells and kettlebells
You need weights to build muscle. Dumbbells protect your joints and allow you to train isolated muscles. The movements are also more natural and effective than on a machine. Training with dumbbells is for strength endurance, whereas kettlebells require grip strength. The training here is designed for the whole body. You improve your endurance, coordination and speed. A balanced combination of dumbbell training and kettlebells will help you to achieve a strong, healthy body.
Yoga mats
The philosophy, which originates from India, has been practiced for thousands of years and includes breathing techniques, meditation, concentration exercises and physical exercises. In yoga, mind, soul and body become one. Yoga uses the deep muscles. Through regular training, you can define your body and improve your flexibility. Ashtanga yoga is particularly suitable for building muscle.
To ensure you have a good grip and do not slip during the exercises, you should use a yoga mat. It is important that the yoga mat is not too thick and has a good grip.
Tip: Yoga can even help you prevent or relieve migraines. Find out how to do this and what else helps here.
hula hoop
What used to be just a toy is now a promising training device. With just 10 minutes a day, you can strengthen your core and back and boost fat burning. This way, you can not only stabilize your core, but also prevent back pain and burn calories at the same time. And the best part? It's a lot of fun!
Stepping boards
Imagine the step board as a mobile step. You can use it to increase your fitness and strength and also burn calories. A popular variant is step aerobics. Here, the leg and buttock muscles in particular are trained with the help of a choreography. There are plenty of videos with instructions on the Internet.
Tip: Music makes everything easier!
Fascia rolls
To relax your muscles after training and prevent pain, you can use a fascia roller. This allows you to specifically treat muscle hardening and also shortens your recovery time. There are many possible uses, a great end to your individual training
Other tools that can support you in your home gym:
- Pull-up bars
- Cross trainer
- Skipping ropes
- Dip bars
3. With mobility to the liana swing
If you want to swing from tree to tree like Tarzan in the fitness jungle, you need flexibility. If you feel a bit rusty, we recommend mobility exercises. These units will make you supple again and combat tension.
You can use the following tools for mobility training:
- Stretch bands: They are used for muscle length training to improve mobility. Your body learns to use the entire range of motion.
- Cups: The negative pressure stimulates blood circulation and relieves tension. You achieve greater performance and your connective tissue becomes more elastic. You can find out more about cupping here.
- Fascia rolls: They are not only used for relaxation, but also for mobility training. With individual exercises you can improve your mobility in the long term.
- Vibration massage: Massages also have a positive effect on mobility. Learn more about the topic and the different tools here.
Tip: You can also work on your mobility passively. A deep tissue massage loosens knots and improves blood circulation. This makes the muscles more elastic, which has a positive effect on mobility, range of motion and balance.
4. Biohacking for researchers
Anyone who has ever seen an Indiana Jones film knows that in every jungle there is a mysterious temple. But instead of the gold of the Mayas, you can find and develop your full potential here.
Biohacking sounds complicated, but it's easy to explain: It's about understanding your body's biology in order to improve your well-being using targeted methods. The goals of biohacking can be to improve sleep, reduce stress and boost your energy.
Examples of biohacks include cold showers, intermittent fasting, certain diets, meditation, blue light filter glasses and spending time in nature.
2023 is the year for biohacking. We recommend that you try different things to see what best supports your physical, mental and spiritual processes. It may take some time, but in the end the right mix will guide you through the temple.
Tip: Petting dogs is also part of it. Yes, hacking can be that easy!
5. Fearless mixing: fitness cocktails
Anyone who goes on an adventure also has to pay attention to their diet. Don't worry, we won't advise you to fish with a spear and crack open coconuts. But you don't have to forgo exotic food completely.
Fitness cocktails offer functional and health-promoting properties that your body can benefit from after a workout. The main ingredient in these drinks is fruit, but you can also add whey and protein powder. The proteins in the powder are important for building muscle, especially after training.
To help your muscles grow, your fitness shake should contain the following three components:
- Carbohydrates from e.g. oatmeal or carbohydrate-rich fruit (approx. 100 g)
- Proteins from e.g. curd and protein powder (approx. 150 g)
- Fats from e.g. nuts and linseed (approx. 2 tablespoons)
Fitness Shake Ingredients
You need:
- 300 ml whey
- 100 g low-fat curd cheese
- 2 tbsp almonds with shell
- 1 tbsp linseed oil
- 100g papaya
preparation
All ingredients are mixed together. This fitness drink not only tastes good, but also has an anti-inflammatory and antioxidant effect due to the papaya seeds.
Conclusion
There is no one way to get and stay fit. The important thing is that you find the right mix for you that is good for you and, of course, fun at the same time. We hope you were able to take a few ideas with you and wish you much success in your battle through the fitness jungle!