Fitness

• Do I need exercise equipment?

No. You don't necessarily need any equipment to do your workouts with Gymondo.

All training equipment that you see in the videos can be replaced with common household items. Dumbbells, for example, can be replaced with filled water bottles. An old pair of nylons or a bungee cord make a great replacement for resistance bands.

Markus Lemke - 10 November 2021 17:16

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• The breaks are too short; what can I do?

The length of the breaks is chosen from a sports physiological point of view so that you can achieve your maximum training performance and thus achieve the fastest success. You should therefore try to stick to the length of the breaks as demonstrated.

But if you need a little breather, just click on the pause symbol in the lower left corner of the video and take a few deep breaths. This is okay, especially when you're just starting out on your path to better fitness. Your body has to get used to the new strain and that's only possible when you're really pushing yourself!

Markus Lemke - 20 August 2019 12:52

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• Can I fast forward the video?

Yes. In general, you have the option of switching between the individual exercise sections in a workout. However, we recommend that you do our videos in full in order to achieve your personal goals as quickly and effectively as possible.

Markus Lemke - 20 August 2019 12:52

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• Will there be more fitness videos?

We want to make sure you have a varied and exciting selection of workouts to choose from. That's why we're always looking for ideas for new, challenging fitness videos.

You can be certain that we will regularly provide you with new workouts and programs. There's no place for boredom here!

Markus Lemke - 20 August 2019 12:52

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• I feel like I've hit the wall and am not making any progress. What can I do?

From time to time, we all come to a point where there's no further progress to be made. The scale remains stuck at the same weight, our thighs are as large as always, and somehow it all begins to feel like a huge waste of time. Keep calm and carry on: you'll soon see new successes coming on the horizon. Discipline and perseverance will get you to your goal!

However, if you've been stuck for a while now, it may also be advisable to change something in your diet or your exercise routine. All athletes and bodybuilders have to adjust their training on a regular basis. A simple mnemonic: the word "FIT:" we can always change the frequency, the intensity, or the time (duration) of our workouts.

Markus Lemke - 16 May 2023 02:38

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• Should one lose weight or build muscle first?

There is no right or wrong answer. Both goals are worthwhile and will bring you to your destination. Many try a combination and don't really achieve success in either. Focus on just one because these two goals really need completely different nutrition plans.

Nevertheless, to give you a rough guideline, experts offer the following rule:

If your BMI is greater than 25 = lose weight first; if it's below 25, build muscle first.





Markus Lemke - 20 August 2019 12:51

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• Are additional exercise units useful and, if so, which ones?

Additional exercise units can be useful if they help you to achieve your goal better and possibly faster. A practical supplement would be flexibility training. Stretching promotes the regeneration of the muscles, reduces their shortening and stress, and provides a greater range of motion in your other exercises. Cardio training can also be a useful addition to a muscle building program.

What's important is that you always feel good and listen to your body. Doing a lot can help a lot, but not always!





Markus Lemke - 20 August 2019 12:51

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• How many times a week should I train?

It depends a lot on how fit you are, what kind of training you are doing, and what your goal is. As a rule, 2 to 3 units per week are sufficient. Pay attention to the quality rather than the quantity of training. Effective workouts that make you break out in sweat can do more than make three light cardio sessions.

You should also always make sure that you have a good balance of cardio and strength training. What this looks like varies from one goal to another. If you are not certain, just rely on our pre-set training days in the programs.

Markus Lemke - 20 August 2019 12:51

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• Should I exercise if my muscles are sore?

Soreness in your muscles occur when you have exposed your body to loads that it has never experienced or only a long time ago. It's not harmful, but it can be very unpleasant.

You can continue exercising even if your muscles are sore, but you should reduce the intensity with which you work the injured muscles.

Markus Lemke - 20 August 2019 12:52

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• Exercising with an injury: what can I do?

Even if we are expert doctors and sports scientists, we always urge you to seek your GP's okay first. Remote diagnoses rarely lead to the right result and should not serve as a basis for a recommendation.

Markus Lemke - 20 August 2019 12:51

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• Which program should I choose next?

A very important and legitimate question that we can only answer as follows:

 

• You have the option of choosing the program suggested to you both on the homepage and by email when you complete each program. As a rule, these programs usually have the same goals and differ only in difficulty.
• Also worthwhile is a new fitness test, the results of which will be used to suggest a new program to help you get fitter and healthier.
• Because fitness has no expiration date, the experts have developed the never-ending "My Goals" programs. Keep doing new workouts to reach your goal.
• Give it a try! Start different programs, maybe even with equipment, and see which you enjoy the most. Because you're only going to those workouts you enjoy and that deliver success, right?

Still not sure? Then ask the experts in the community.





Markus Lemke - 20 August 2019 12:51

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• Which weight should I choose for the dumbbells?

Some of our programs suggest that you get some dumbbells. Most are executable without dumbbells, of course, but they are more efficient with them. But what's the ideal weight for your needs and your level? The answer is pretty simple and straightforward: there isn't one!

Depending on the muscle group and fitness level, you're going to need different weights. Luckily, dumbbells are not very expensive because their primary job is to be heavy. So you have two options:

• Buy a set of dumbbells to which you can add different weights (ideal).
• For starters, most are well served with 2 kilo dumbbells. Many manufacturers also sell sets of 3 with 1, 2, and 4 kilo dumbbells.

Dumbbells are not for free, but certainly a good investment in your health.





Markus Lemke - 20 August 2019 12:51

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• Which is the right program for me?

That’s hard to say. Surely you have some part of your body you want to focus on. Our programs can be subdivided into 4 goals (losing weight, tightening, muscle building, and flexibility). All the programs listed also have a certain duration, difficulty, and different trainers.

If you're unsure about your current level of fitness, we recommend doing the fitness test. With results in just 5 minutes, we'll tell you which program would make the most sense for getting fitter in general.

A special feature includes the "My Goals" programs. These are open-ended and are recalibrated every week just for you. Because fitness is a lifestyle and not just a one-off. Still undecided? Then just listen to the trainers' preview videos and let them convince you!

Markus Lemke - 20 August 2019 12:51

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• Is it possible to do two programs at the same time?

Yes, you can do up to 2 programs at a time. More than two programs are currently not possible. But you can do any number of individual workouts at any time in addition to your current program.

So you can start a second Gymondo fitness program:

• Start the second program via www.gymondo.com/en: 
• Log in
• Go to "Programs" 
• Choose a program that you want to do in addition to your first program
• Click "Select program"
• Click "Add-on"
• Select the training days for the second program. You can also directly adjust the training days for the first program.
• Click "Start program"
• Launch the second program from your Apple or Android app: 
• Log in to your Gymondo app
• Go to "Programs" in the menu
• Choose a program that you want to do in addition to your first program
• Tap on "Add-on"
• Select the training days for the second program.
• Tap "Start now"

Markus Lemke - 10 September 2019 13:06

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• When should I exercise? (mornings, midday, or evenings)

There is no right answer to this question. Each training time has its advantages and disadvantages and each person is different.

What is certain: if you exercise in the morning, you should plan more time for the warm-up, since the muscles, tendons, and joints are not yet at operating temperature first thing in the morning.

The most important thing is to find the path that best suits your lifestyle. If the routine is to work out in the morning before work is comfortable, then stick to it!





Markus Lemke - 20 August 2019 12:50

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• Additional programs

Can I start a third program?

It's unfortunately not possible to start more than 2 programs at the same time. This is also not planned for the foreseeable future.

So how can I add more variety to my workouts?

Here's how you can add more variety to your workouts without the addition of a third program:

1. You can choose to do any number of individual workouts and they will be added to your progress. Simply go to the Workouts page > use the filters to select a workout you're in the mood for > press play and feel the burn!

2. Or why not start a Challenge? Challenges are like mini programs, and you can start any number of Challenges alongside your 2 active programs.

3. Start the Open Training program as your second program. Simply choose your goal, class length and fitness level, then decide how long you'd like the program to run for. We'll then add workouts that match your criteria for a totally personalized program.

4. Or create a (nearly) unending program of only your favorites! Save all workouts you love by tapping on the heart above them. Then start the My Favorites program which will then be made up of only your favorited workouts.

You'll find the Open Training and My Favorites programs at the very end of the Programs page.



Cheryl Joseph - 28 June 2022 15:56

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• Working out during pregnancy

Can I work out while pregnant?

The short answer is, yes! It's recommended and beneficial to exercise while you're pregnant. It must, however, be said that you need to check with your doctor before beginning any new workout program, especially if you're just starting out. 

So which workouts are safe to do?

Which workouts are best for you depend on your fitness level, and the advice of your doctor.

If you're a beginner, we recommend you stick to our Yoga programs and programs which only use your bodyweight for resistance. LaBrandt Fit is a great example. It was filmed while Savannah was pregnant, and it's done under the guidance of her personal trainer, Katie. Read Katie's advice on exercising while pregnant here.

If you're more advanced and were training often prior to pregnancy, then your doctor may okay continuing, or they may suggest you sub out certain exercises for less strenuous ones. All Gymondo workout videos contain a hard, intermediate and easy variation of the exercises.

Kegel exercises are fantastic at any level, and can be done both pre- and post-natally. Always listen to your doctor, and stop exercising if you feel any pain or feel dizzy.

What else should I keep in mind?

Getting enough sleep and eating a balanced diet which support both you and your baby are crucial, so catch up on some Zzzs and have a look through our recipes for appetizing and nutritious meals.

How does Gymondo Support me?

Pregnancy can be very stressful, so we're here to help you with any fitness or nutrition related questions you may have. Just send an email to our Support Team (service@gymondo.com) if you can't find any helpful info in our blog, and we'll ask one of our experts on your behalf.

We also have a wonderful Facebook community, who will support you as best they can. Feel free to post a question, or ask if anyone would like to start a group with you to provide mutual support and motivation (and maybe swap some baby advice 👶).

What if I can't work out?

We've got you covered! You can pause your subscription for up to 90 days per year if your doctor advises against working out for some time. Any paused time is then added to the end of your subscription, so you don't lose any time you've paid for.

Please note: this is only possible with subscriptions purchased directly from our website, not for purchases made through app stores such as Apple, Google Play or Amazon.

You've got this, mama!

Cheryl Joseph - 05 September 2022 11:56

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• Postpartum Workouts

How soon can I workout after giving birth?

There is no doubt that resuming a gentle workout routine after giving birth to your bundle of joy has extraordinary benefits, such as improving mood, energy levels and quality of sleep, as well as strengthening those abdominal muscles which have been working overtime lately, but this is a decision best made with your doctor. 

Some mums are able to resume exercise after just a few days, but your doctor may deem a longer break necessary depending on the circumstances of your pregnancy and the birth, e.g. someone's who's had a c-section may need to wait longer than someone who hasn't. 

I've got the go-ahead from my doc, which exercises are best?

Short, low-impact sessions lasting 15 to 20 minutes are best.

We suggest starting off with gentle exercises, such as Yoga. We have a ton of Yoga programs, but Yoga Basics will start you off with some foundational flows to stretch and strengthen your body. Pure Pilates is a good option if you were at a more intermediate level prior to giving birth, while walking is great at any level (and something you can do with your baby), so have a look at our Walk Fitness program.

You can judge your activity level after completing any of these programs, and choose the next one from there.

What if I have diastasis after pregnancy?

A little more care should be given in the case of diastasis recti (when the abdominal muscles separate during pregnancy). Diastasis recti can be closed with the appropriate exercise, but again, it's best to check with your doctor when you can start with this.

We have some great tips on what to do and what to avoid in this article, once your doctor approves it.

What else should I consider?

It's normal to want to snap back into shape after giving birth, but your body has been through a lot and just created a whole other human being! Be patient with yourself, and learn to love your post-pregnancy body by focusing on getting fit rather than losing weight. However, if that is your goal, it can also be done. Anastasia and Mandy are just 2 examples of busy mums who used Gymondo to help them reach their fitness goals.

Please send an email to our Support Team (service@gymondo.com) should you require more assistance or advice.

Cheryl Joseph - 06 September 2022 14:45

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• Workouts without jumps

How can I get workouts without jumps?

Plyometric (jumping) exercises burn calories, tone the entire body and boost your stamina and metabolism. But sometimes you just can't do them, like when you have issues with your knees, you're overweight, or you just don't want to disturb the neighbor who lives below you.

So we've added a handy 'Neighbor-Friendly' filter to exclude all workouts which contain jumps. Here's how you can use it:

On the website:

1. Click on Workouts.

2. Scroll down and click on See more.

3. Click on Filter.

4. Scroll down and toggle the Neighbor-Friendly bar.

5. Click on See XX Workouts.

You will then see all workouts which don't contain jumps. We recommend you pick a couple and save them as favorites by clicking on the heart in each workout, then go to the Programs page and start Favorites as an active program. You'll then have a program put together by you which doesn't contain jumps.

In the app:

1. Tap on Fitness.

2. Scroll down and tap on Explore more workouts (iOS) or Explore all workouts (Android).

3. Tap on Filters.

4. Toggle the Neighbor-Friendly bar.

5. Tap on Apply.

You can then favorite some of them and play them as a program called Favorites.

In case you want to continue with a program which does contain jumps, you can simply swap out these exercises for another one you can do which does not contain jumps.

Cheryl Joseph - 17 October 2022 11:52

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