Fighting through the fitness jungle - these are the trends you can expect

Another new year has begun. But it's not just the date that changes; the fitness world is constantly evolving. There are always new developments and opportunities to improve one's health. No wonder it's easy to get overwhelmed and lose sight of the big picture.

Whether you want to achieve your New Year's resolutions, have already started your sporting mission, or are already fine-tuning your routine: These 5 new training trends will support you on your expedition through the fitness jungle in 2023.

1. Go on a trip

And that's meant literally! This year, combine your summer vacation with a packed sports program. Fitness holidays are the absolute hit of 2023. Whether it's a club, a package holiday, or a fitness camp: together with other vacationers and certified trainers, your mind and body will benefit from a mix 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 included.

Some beautiful destinations for fitness camps include Portugal, Morocco, Thailand, and Switzerland. However, Germany also offers many options that will enrich your summer.

2. Pitch your tent

Well, not everyone can or wants to travel specifically to exercise. Or perhaps you simply prefer to be unobserved while you work up a sweat. A good alternative is therefore a home gym .

You're probably picturing a large, fully equipped gym with a pool and sauna, something only the super-rich can afford. But actually, you only need a few things to work out in the comfort of your own home.

The following are available in your own gym:

dumbbells and kettlebells

You need weights to build muscle. Dumbbells are gentler on your joints and allow you to isolate and train specific muscles. Furthermore, the movements are more natural and effective than on a machine. Training with dumbbells builds muscular endurance, while kettlebells require grip strength. Kettlebell training is designed to work the entire body, improving your stamina, coordination, and speed. A balanced combination of dumbbell and kettlebell training will help you achieve a stronger, healthier body.

Yoga mats

Originating in India, yoga has been practiced for thousands of years and includes breathing techniques, meditation, concentration exercises, and physical postures. In yoga, mind, body, and spirit become one. Yoga engages the deep muscles. Through regular practice, you can define your physique and improve your flexibility. Ashtanga yoga, in particular, is well-suited for building muscle.

To ensure good grip and prevent slipping during exercises, you should use a yoga mat. It's important that a yoga mat isn't too thick and has good grip.

Tip: Yoga can even help prevent or alleviate migraines. Find out how and what else can help here.

Hula hoop

What was once just a toy is now a promising training tool. With just 10 minutes a day, you can strengthen your core and back while boosting fat burning. This allows you to not only stabilize your torso but also prevent back pain and burn calories. And the best part? It's incredibly fun!

Stepping boards

Think of the step platform as a portable step. It allows you to improve your fitness and strength while also burning calories. A popular variation is step aerobics, which specifically targets the leg and gluteal muscles through choreographed routines. There are plenty of instructional videos available online.

Tip: Music makes everything easier!

Fascia rollers

To relax your muscles and prevent pain after training, you can use a fascia roller. This allows you to specifically treat muscle tension and also shortens your recovery time. Its uses are varied – a great way to end your individual workout.

Other tools that can support you in your home gym:

• pull-up bars
• Cross trainer
• Jump ropes
• Dip bars

3. From Mobility to Vine Swinger

Anyone who wants to swing from tree to tree like Tarzan in the fitness jungle needs flexibility. If you're feeling a bit stiff, we recommend mobility exercises. These sessions will make you supple again and combat tension.

For mobility training, you can use the following tools:

• Stretch bands: They are used for muscle lengthening training to improve flexibility. Your body learns to utilize the full range of motion.
• Cups: The negative pressure stimulates blood circulation and releases tension. You achieve greater performance and your connective tissue becomes more elastic. Learn more about cupping here.
• Foam rollers: They're not just for relaxation, but also for mobility training. With individual exercises, you can improve your flexibility in the long term.
• Vibration massage: Massages can also have a positive effect on mobility. Learn more about this topic and the various tools here.

Tip: You can also work on your mobility passively. A deep tissue massage releases knots and improves blood circulation. This makes the muscles more elastic, which has a positive effect on flexibility, range of motion, and balance.

4. Biohacking for Researchers

Anyone who's ever seen an Indiana Jones movie knows: there's a mysterious temple in every jungle. But instead of Mayan gold, here you can find and unlock your full potential.

Biohacking sounds complicated, but it's easy to explain: It's about understanding your body's biology in order to improve your well-being through targeted methods. Goals of biohacking can include improving sleep, reducing stress, and boosting 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 trying different things to see what best supports your physical, mental, and spiritual processes. It might take some time, but in the end, the right mix will guide you through the temple.

5. Fearless Mixing: Fitness Cocktails

Those embarking on adventures must also pay attention to their diet. Don't worry, we won't suggest you go spear fishing and crack open coconuts. But you don't have to completely forgo exotic flavors either.

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 particularly important for muscle growth after training.

To help your muscles grow, your fitness shake should contain the following three components:

1. Carbohydrates from, for example, oatmeal or carbohydrate-rich fruit (approx. 100 g)
2. Proteins from, for example, quark and protein powder (approx. 150 g)
3. Fats from, for example, nuts and flaxseeds (approx. 2 tablespoons)

Fitness shake ingredients

You will need:

• 300 ml whey
• 100g low-fat quark
• 2 tbsp almonds with skin
• 1 tbsp linseed oil
• 100g papaya

preparation

All ingredients are mixed together. This fitness drink not only tastes good, but also has anti-inflammatory and antioxidant effects due to the papaya seeds.

Conclusion

There's no single way to get and stay fit. The important thing is to find the right mix for you – something that works for you and is also fun. We hope you've picked up a few ideas and wish you the best of luck navigating the fitness jungle!