Exercise made easy in everyday life
We've all been there: the working day starts at the desk and often ends the same way - with hours of sitting in front of the screen. The result? Back pain, tension, lack of concentration and a general feeling of sluggishness. Our modern working day demands little from the body - but this is precisely what becomes a problem in the long term.
That's why we at TIMEHOUSE would like to give you some ideas. For more exercise, more well-being and an active lifestyle - even with a full agenda. In this blog post, you will find out why exercise is so essential for your health and how you can successfully start your fitness routine with a simple training plan - especially for beginners. Because it's often small steps that have a big impact.
Why sitting too much makes you ill: the consequences of a lack of exercise
Sitting has long since become an integral part of our everyday lives - whether in the office, in the car or at home in front of the TV. What many people underestimate: Prolonged sitting can have serious effects on your health. The human body is designed for movement - if these stimuli are missing over a long period of time, it loses its balance.
The most common consequences include tension in the neck and back area, reduced blood circulation, restricted mobility and increased pressure on the intervertebral discs. The metabolism also slows down - which, among other things, promotes weight gain. In addition, too little exercise can put a strain on the psyche: concentration problems, inner restlessness or listlessness are not uncommon.
The good thing is that you can actively counteract this - and it only takes a little time. In combination with targeted strengthening exercises and regular exercise in everyday life, you can effectively prevent complaints and improve your own well-being in the long term.
Integrating exercise into everyday life - despite a full working week
Many people think you have to train for hours every day to get fit. But even small changes in everyday life make a big difference - especially when time is short. For example, try to regularly take the stairs instead of the elevator, consciously stand up to stretch in between or plan short walks during your lunch break.
Mini-workouts can also be incorporated in the office - for example with simple mobilization exercises for the shoulders, neck and back. This will activate your circulation, increase your concentration and do something for your health at the same time.
If you would like to train specifically, you will find a partner studio with FitStar Munich Schwabing the ideal environment. Modern training equipment, flexible opening hours and a motivating environment provide the perfect setting.
Your training plan for more exercise - ideal for beginners
A clearly structured training plan will help you stay motivated and make your progress visible - especially if you are just starting out or want to get back into it after a long break. At our partner studio FitStar Munich Schwabing, you will find the perfect equipment and professional conditions to train safely and effectively.
Warm up: Start gently and develop a routine
Start every workout with a warm-up on the treadmill - ideally 20 minutes. As a beginner, it is best to start at a low speed and without an incline. This will get your circulation going and optimally prepare your muscles for the subsequent exercises.
Over time, you can gradually increase the resistance and speed - according to your individual progress. This not only provides variety, but also motivates you with tangible success.
Stretching: Preventing injuries and promoting mobility
Before you start strength training, we recommend a short stretching session - tailored to the muscle groups you are about to work. This will improve your flexibility and prevent typical sports injuries.
When training your legs, for example, you should specifically stretch your thighs, calves and hip muscles. Make sure you hold the stretching position for at least 20-30 seconds at a time and avoid jerky movements.
Important: Hygiene in the studio
Please clean the equipment with the towels provided before and after each exercise. Please also place your own towel on the seating or lying surface. This will contribute to the pleasant training atmosphere at FitStar.
Targeted strength training: focus on legs, back and biceps
1. strengthen legs
Strong legs are not only crucial for athletic performance, but also for your general stability in everyday life - be it when climbing stairs, walking or lifting. At FitStar Munich Schwabing, you can use modern equipment to train your leg muscles in a targeted and safe way.
Squats
- Beginners: inside: Start with the barbell without any additional weight. Make sure your back is straight and your stance is stable.
- Advanced: Increase the weight in a controlled manner as soon as you feel safe.
- Recommendation: 3 sets of 12-15 repetitions
This exercise strengthens the thigh and gluteal muscles in particular and improves your body tension at the same time.
Leg press - 1 device, 4 variants
The leg press is a versatile training device that you can use to strengthen your leg muscles in different ways - depending on how you position your feet on the platform. Here you will find four simple variations, with a detailed explanation of the foot position:
Variant 1: Quads (front thighs)
This is how you position your feet:
Place your feet about shoulder-width apart in the middle of the platform with your toes pointing slightly outwards. Make sure that your knees do not tilt inwards when pushing down on the platform.
Target: This classic version specifically trains the front of your thighs.
Variant 2: Abductors (outer thighs)
This is how you position your feet:
Place your feet slightly wider than shoulder-width apart on the platform - i.e. further out than usual. The tips of your toes point slightly outwards at an angle, your knees follow the line of your feet and also move slightly outwards as you bend.
Target: This variation targets the outer thigh muscles and strengthens the lateral leg movement.
Variation 3: Glutes & hamstrings (buttocks and rear thighs)
This is how you position your feet:
Position your feet further up on the platform - approximately in the upper third zone. The distance can again be about shoulder-width apart. Make sure that your heels are stable and that you are exerting pressure with your whole foot.
Target: The higher foot position means that more force is exerted via the buttocks and the back of the thighs.
Variant 4: Side quads (lateral thighs)
This is how it works:
Place your feet staggered on the platform - one foot a little higher and on the outside, the other a little lower and on the inside. Change sides after one set. This variation requires a little more balance, but it is very effective.
TipIf you are unsure, start with little weight and concentrate on the execution of the movement.
Target: This position specifically challenges the lateral thigh muscles and provides more stability for the entire leg.
Recommendation per variant:
3 sets of 12-15 repetitions, depending on your training level
Breaks: 30-60 seconds between sets
H2: Strengthen your back - targeted exercises to prevent intervertebral disc problems
Anyone who sits for many hours a day often feels tension in the neck and lumbar region - often the first warning sign that the back is not getting enough movement and stability. Targeted back training is therefore particularly important for people with an office job or one-sided strain. Just a few exercises can noticeably improve posture and back muscles - and thus prevent complaints in the long term.
Here are three simple but very effective exercises that you can easily integrate into your training plan:
2. healthy back
- Back stretcher on the machine
This is how it works:
Sit on the back extension machine in the FitStar and adjust the backrest so that it rests against your lower back. Hold the handles at your sides, lean forward slightly and stretch your back backwards with a controlled movement. Make sure you perform the movement slowly and without momentum.
Aim: Strengthening the lower back muscles, supporting the spine
- Plank (forearm support)
This is how it works:
Lie down on a mat, leaning on your forearms and the tips of your feet. Your body forms a straight line - no hollow back, no high bottom. Hold the position for 20-30 seconds at first. You can increase the duration over time.
Tip: consciously tense your stomach, buttocks and legs - this activates the deep muscles.
Aim: whole-body stabilization, core strength, posture improvement
- Bird-Dog (stretching on all fours in opposite directions)
This is how it works:
Get into a quadruped position. Now raise your right arm and left leg at the same time - stretch both out for a long time, hold for 2-3 seconds, then return to the center. Switch sides. Perform 10-12 repetitions on each side.
Aim: improving coordination and stability, targeted back strengthening in everyday life
3. train biceps specifically - with technique instead of momentum
Strong biceps are not only a visual classic, they also support you in many pulling movements in everyday life - for example when carrying bags or lifting objects. In order for your training to be really effective, it is particularly important to perform it correctly. The most common source of error: too much weight and too much momentum.
Here we show you three simple bicep exercises that you can do safely and effectively at FitStar Munich Schwabing:
- Bicep curls with dumbbells
This is how it works:
Take a dumbbell in each hand and stand upright. Start with your arms hanging loosely downwards, palms facing forward. Now bend the
Lower your arms slowly and in a controlled manner to about shoulder height - then lower them again just as slowly.
Tip: Keep your elbows close to your body and avoid jerky movements.
- Cable curls on the pulley
This is how it works:
Stand in front of the lower cable pulley, grasp the handle on both sides (e.g. SZ bar or rope) and pull it up towards your chest with a controlled movement. Then release slowly.
Advantage: The constant resistance makes this variant ideal for even muscle training - without momentum.
- Concentration curls (one-armed sitting)
This is how it works:
Sit on a bench, rest your elbow on the inside of your thigh and lift the dumbbell upwards with a controlled movement. The upper arm remains in a stable position throughout the exercise.
Aim: This exercise ensures particularly targeted muscle activation, as it isolates the movement and supports muscle sensation ("mind-muscle connection").
Training tips - a system for success
How often should I train?
For beginners, we recommend 2 to 3 training sessions per week. This gives your body enough time to regenerate - which is just as important for muscle building as the training itself. But once is better than never.
How many repetitions and sets make sense?
A proven way to start: 3 sets of 12-15 repetitions per exercise.
If you can perform an exercise for 15 repetitions without any problems, you can increase the weight slightly - but please always use a clean technique.
How long should the breaks be?
A break of 30 to 60 seconds is usually sufficient between each set, depending on the load and training goal. Listen to your body - slight exhaustion is okay, dizziness or pain is a sign to pause or reduce.
What should I look out for as a beginner?
- Start slowly: Start with light weights and increase gradually.
- Technique before weight: A clean execution protects against injuries and brings better results.
- Don't forget to drink: Keep your water bottle to hand and drink regularly - especially during strength training.
- Take rest periods seriously: Muscles grow during regeneration - give your body enough rest.
- Keep at it: progress often only becomes apparent after a few weeks - but it will come! Hang in there and enjoy every step towards health.
Too much sitting is bad for your back, circulation and concentration. Together with FitStar Munich Schwabing, we at TIMEHOUSE show you how you can easily integrate exercise into your everyday life - e.g. with a walk in the English Garden or a short workout in the studio.
Even small changes have a big impact: more energy, better posture and a clear head - even on stressful days.