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In a world that celebrates movement and wellness, accessibility remains a cornerstone for ensuring that everyone can participate in and benefit from fitness activities. Regardless of physical ability or limitation, everyone deserves the opportunity to engage in exercises that promote health, strength, and overall well-being. The concept of accessible fitness transcends mere convenience—it embodies inclusivity, empowerment, and a fundamental right to holistic health practices. One of the primary challenges in fitness accessibility is the physical environment. Traditional fitness centers often present barriers to individuals with disabilities. However, an increasing number of facilities are recognizing the need for inclusive design, featuring accessible entrances, modified equipment, and dedicated spaces for various exercises. For instance, adjustable workout benches, ramps, and wide pathways enable individuals with mobility impairments to navigate and engage more freely. Moreover, t
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With the 10-week running plan you will get fit again

When there are only a few steps left between bed and office, fitness suffers—training for everyone who wants to get going again in the home office.

The gyms are closed, casual in clubs are not possible and there are only a few reasons to leave the house. For everyone who works in the home office, there is also no need to travel to work. From bed to the desk in the sunrise and to the chaise longue in the evening - range of motion: only a few meters. In addition, there may be an uncomfortable chair on which the working day is served. construction bolts 


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It is clear that little exercise is unhealthy. Martin Halle explains how much the Corona year actually harmed our body. He is the Medical Director of the Institute for Sports Medicine and Sports Cardiology at the Technical University of Munich and an expert on blood vessels, cardiovascular system and movement:

“Normally, even people who do not do sports stay at a certain level with everyday activities: going to the subway, climbing stairs, taking regular walks or cycling. But even these small activities have ceased to exist or become significantly fewer for many in the pandemic. "

For the body the basic stimulus is lost and the "internal programming", the desire for sport and exercise. Even carrying a briefcase on one side to the office trains the muscles of the spine .

"Between bed, breakfast table and workplace, the muscles are no longer challenged and break down - and that after three to six weeks," says Halle. The signs of wear and tear are manifold: the muscles, the blood vessels, the metabolism and consequently also the ability to react and coordination suffer.

 Start now, be fit in 10 weeks

In order to get moving again, Martin Halle has developed a simple, pandemic-compatible training course: "Lauf10". The training units take place at home or outdoors, without equipment.

The specific goal of the training: After ten weeks you can do a ten-kilometer run in two hours - alternating between walking and jogging.

But not only that. During this time, the body builds up muscles again , loses fat and becomes more resilient, promises Halle. The blood pressure settles at a healthy level and the precursors of diabetes can disappear.

"The training leads to an improvement in the health situation that makes you ten years younger," says Halle. "If you are unfit and stick to this 10-week plan, you will be able to double or quadruple your performance compared to the current level."

 That's what the abbreviations mean

The terms “walking” and “running” have been abbreviated to “w” and “l” in the training plan for better illustration. An example from week 8:

That means: You start with ten minutes of walking on this day. This is followed by three laps in which you run for four minutes and then walk for four minutes. Finally, walk for another six minutes. So in total you train for 40 minutes.

Here you can download the 10-week running plan for free

Gentle entry

Martin Halle recommends starting the training slowly. Instead of ambitious exercises that could put off sports amateurs directly, his first week of training therefore only includes ten minutes of walking - but every day.

“It's not about training the muscles and the cardiovascular system, but training the brain,” explains the expert. The plan is based on regularity: consciously take time every day for health, integrate training firmly into everyday life. Even relaxation times are therefore planned. For ten weeks there is a task to be done every day: be it brisk walking for ten minutes, easy walking for 70 minutes or even 20 minutes of conscious relaxation on the sofa.

 This is what you would know before you get started

Duration: All training units are given in minutes. So it is initially irrelevant how many kilometers or steps you cover in this time. Just look at the clock. The only exception: the final run. You want to cover ten kilometers here.

Strength training (green session): Do simple strength exercises that train your large muscle groups. For example: squats, jumping jacks or the “stool seat” on the wall. Do each implementation for 45 seconds, then rest for 15 seconds.

Running (red unit): Martin Halle recommends a slow tripp-trapp run on the ball of the feet as a running style. This preliminary stage of jogging is also used in marathon training to work on basic endurance.

Diet: A healthy diet should accompany the ten weeks. Make sure you  drink at least two liters a day and eat a variety of foods.

 

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