Holiday fitness: Get Fit, Keep Fit or Boost Your Fitness

By Marina Aagaard, MFE
Holiday fitness? A hot topic right now. So here are five fab methods for fitness and exercise on your holiday; for the super exerciser, the recreational exerciser or the (almost) physically inactive …

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Get fit on holiday

Not fit or healthy at all? Then this is for you:
You have to start somewhere / sometime and your holiday is as good as time as ever.
If you are used to doing nothing exercise-wise, then start with just a little bit every day:

1. Move a bit more; than you do during every day living, walk and stand more, take the stairs, not the elevator.

2. Add extra activity; use every excuse to move a bit further than normally (e.g. go to the ice cream store at the far end of the beach).

3. Go for walks: Take a lovely morning or evening walk and get some extra free sight-seeing at a time, when it is nice and quiet.

4. Try out exercise or sports activities: Use your holiday to try some brand new activities, not only for exercise, but for new experiences; e.g. aqua aerobics, hiking, badminton, zumbafitness, (water)bikes, canoeing, etc.

5. Eat healthier snacks. Holiday is holiday, but leave out or replace the most severe calorie-loaded temptations by other alternatives, so it is possible to keep your present weight on your holiday. Also it pays off to “neutralize” the side-effects of steaks, drinks and ice cream with exercise …

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Keep fit on your holiday

Are you used to being fairly healthy and doing some exercise, e.g. 3-4 times a week? Lucky you; you have many options for keeping your fitness level, while on holiday.

1. Maintain fitness with a single bout of high-intensity training: Have an all-out holiday – also from exercise – but with one workout in the middle of your holiday week, a workout with high intensity (heavy/fast) or maybe moderate intensity and long duration.

2. Train short and sweet (hard), time-efficient, with circuit training: Do 2-3 workouts on your holiday, with intense circuit training.

3. Train as usual, but with variation: Train as you are used to, 3-4 times, but with novel exercise variations in your usual program.

4. Train more, but in different ways: Be extra active all through your holiday, but with complete different activities; horseback (or camel) riding, water polo, beach volley, kayaking, hula hooping, rope jumping or lap swimming.

5. Eat strategically. Holiday is holiday, but should you choose to accept … a fattening snack, then combine with an intense workout on the same day (before or after) and be a little more healthy the next day.

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Boost you fitness on your holiday

You are used to working out, either very often og very intensely, and you want to improve your fitness? When away on holiday, locally or abroad, there are sometimes special opportunities, which you can take advantage of.

1. Increase difficulty (and/or intensity). If you are used to running, then run the same distances, but under more difficult conditions, in the sand on the beach or in rugged terrain (watch out for obstacles)

2. Increase intensity (or duration). If you are used to cycling, then cycle the same distance under more difficult conditions; harder terrain, e.g. in hills or mountains or go for extra long rides in new surroundings.

3. Train with other equipment, in different ways. If you are used to resistance training, then work out as hard as you can facilities allowing at your holiday hotel/resort; gyms with other equipment than you are used to, or old, worn facilities with only basic equipment, benches, bars and dumbbells etc. or outdoors with racks, bodyweight, logs or stones (e.g. try throwing exercises).

4. Give your body diverse challenges. Replace 1-2 regular workouts with parkour or obstacle course racing (on proper courses or at playgrounds): Overcome obstacles, do balancing and lift, push and pull yourself up and forward in different ways.

5. Give your body and your mind some variation. Push yourself with different activities involving other muscles than usual; open water swimming, sailing, SUP, inline skating, climbing, rappelling, table tennis, formal dance, soccer.

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Bonus tip
Exercise should be followed by quality sleep and adequate recovery; speed up recovery by having a massage, hammam, thermal bath, jacuzzi, sauna or other wellness activities.
Try it on your holiday; your body will love it (check out: Global Wellness Travel Guide).

Happy holiday!

Wellness Travel Around Cyprus: Sun, Sea and Some Serious Sightseeing

By Marina Aagaard, MFT. Photos: Henrik Elstrup and Marina Aagaard

A beautiful and interesting place for a holiday: Cyprus. Take a tour around the country, check out the coastline, walk, swim, dive or surf, hike or bike in the mountains. And of course visit Pafos, the former Roman capital, on the UNESCO World Culture Heritage List. Pafos, along with Aarhus, Denmark, is to be European Cultural Capital 2017.

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Cyprus

Cyprus, Kýpros, (Cyprium and Cuprum), meaning copper. It is the third-largest island in the Mediterranean in the north-east part near Turkey. The population is approx. 858.000 (2014). The currency is Euro and the official EU-language is greek.

The island is divided in two, a Greek and a Turkish part, which is seen in the capital Nicosia which has a barbed-wire-and-oil-barrel-lined border. It is possible for tourists to pass the border via a checkpoint.

Cyprus has had a turbulent history, which goes back to the antiquity. The area around Pafos, in the east of the island, is well-known for its sights related to the goddess of love, Aphrodite.

Cyprus used to belong to the Roman Empire and later on Italy and in present times, from 1878 to 1960 (Independence Day 1.10.) it was under British administration, which is still clear around the island, e.g. you drive in the left side of the road and the plugs are British standard (remember your adapter).

Weather

Cyprus has a subtropical Mediterranean climate with 340 days of sunshine per year and apparently the area around Pafos has the warmest climate.

Cyprus_Countryside_Henrik_Elstrup

Cyprus has some very nice beaches (with brownish sand); some of the most popular are found 6 miles north of Pafos in the Coral Bay area.

The middle of the country is dominated by mountains and leafy forests.

Cyprus_Kouklia_Cactus_Henrik_Elstrup

Pafos

Pafos city, approx. 32.754 inhabitants (2011), is a mix of ‘small tourist city’, with Pafos airport nearby and ‘cultural wonder’ with many archeological sites and mosaics, all of the city is on the UNESCO World Cultural Heritage List.

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Pafos, situated on a hill, has two parts:

Pano Pafos, the old or upper Pafos; the city centre, where the locals live, with many small shops and boutiques.

Kato Pafos, the new or lower Pafos, near the harbour, here are both historic sites and brand new tourist areas with hotels, shops and restaurants.

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The signs for the amazing sights are puzzling in places, but don’t give up. Keep looking.

You can easily get around in Pafos on foot. And taking a bus from the bus station to the surrounding cities is very easy. You can also take a taxi, but it is not all that cheap and you have to agree on the price in advance.

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By the harbour in Kato Pafos you find the entrance to a very large site; The archaeological site of Kato Pafos, with remnants from various time periods.

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Even if much has disintegrated, there is a beautiful amphi theatre and som impressive mosaic floors from e.g. Dionysos’ villa. The place is worth a visit.

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In the harbour area you also find Pafos Castle, a small fortress-like castle – and next to it a long beach promenade with modern benches.

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On your way out of the city a little over a mile to the north, you find Tombs of the Kings, (several from around 400 BC), another UNESCO World Cultural Heritage Site.

Fitness and wellness

For exercise lovers there are ample opportunities for walking, e.g. Avagas Gorge north of Pafos and Coral Bay, and running and cycling on the narrow mountain roads is also very popular. And Cyprus is a haven for diving, windsurfing, kite surfing and fishing.

Around Cyprus and in the hotels you will find small fitness centres and in and around the major hotels also pools and spa facilities.

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Aphrodite’s Rock

All of the area around Pafos has been a centre of the cult of the goddess Aphrodite, which is said to have been born by the sea.

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Close to Pafos is Petra tou Romiou (the rock of the Greek, above) called Aphrodite’s Rock, because it is considered the birthplace of Aphrodite.

A few miles to the north is Kouklia, where you find the Sanctuary of Aphrodite. A large archeological site and a small museum with selected findings.

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Nicosia
Nicosia is the capital of Cyprus. Nicosia, is the Greek name, Lefkosa or Lefkosia, is the Turkish name as seen on many road signs. Nicosia is over 4500 years old and has been the capital since the 10th century. It was divided into a Greek and a Turkish part in 1963.
There are approx. 286.257 inhabitants (2011)

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Limassol (Lemesos)
Limassol, Turkish name, or Lemesos, Greek name, is the second city of Cyprus with a population of approx. 101.000 (2011).

This city by the southern coast is a very important tourist city. It can be reached via Pafos or Larnaka airport.
It has a long impressive harbour promenade and behind this, there is a small city with pedestrian streets, shops, restaurants and coffee shops.

The port to the south of the city is one of the busiest in the Mediterranean area.

The Marina close to the city centre is under development and is super modern and elegant with brand new architecture and popular European fast-food restaurants such as Wagamama, Fridays, a.o.

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To the west of Limassol lies the Kolossi castle built in 1210. A very small fortress-like castle, but apparently a popular tourist site on the island.

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Larnaka 
Larnaka is a tourist city on the south-east coast and the third city of Cyprus with a population of approx. 84.591 (2011). It has the second-busiest port on Cyprus and is a popular windsurfer paradise during autumn.
Some popular sights are the Kamares Aqueduct, a fortress from the middle ages, the Saint Lazarus church and the Hala Sultan Tekke mosque.

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Agia Napa (Ayia Nappa)
A very popular tourist town by the coast in the eastern part of Cyprus; a city with lots of hotels, restaurants, bars and attractions. Beach and party are keywords around there.

Cape Greko 
A few miles outside of Agia Napa on the easternmost tip of the Greek part of Cyprus, there are some beautiful coastal areas and sea caves. If you can find them … the road signs are minimalistic, so keep a keen eye on the road side.

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A few miles to the north close to Lefkolla, you will find a nature-made bridge and a small church and a grotto (photo at the top of this post).

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Troodos Mountains

Troodos mountains is a beautiful area in the middle of the island. The highest point is Mount Olympus, 1.952 m.o.h. – a ski resort with four pistes only.

Do not go to the top, though, as it is occupied by a British radar surrounded by barbed wire. If you want to see the views, take one of the lower paths.

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From here you can walk, 30-45 minutes, to the water falls, Milomeris and Kaledonien.

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Kefelos bridge; a beautiful stone bridge, hiding behind the trees. Walk a 100 m from the parking lot along the gravel road to find it.

Cyprus is surrounded by water and has several rivers, still it is a dry country. So large dams and reservoirs have been built to provide water to the inhabitants (photo: Asprokremmos Reservoir and Dam).

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Kissonerga
A small town with several hotels to the coast, a rocky coast with dangerous waters, however, by each hotel there is a small cove, a private beach.

Here the coast by Queens Bay Hotel (base camp).

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Coral Bay
Coral Bay is a real tourist town with lots of hotels and restaurants catering to different tastes. Here andria restaurant for meat-lovers.

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A few miles to the north, there is a bay, where the water has carved grottos into the cliffs, sea caves. You can walk down to the rocky beach across from the sea caves, but beware and stay clear of the edges: Smaller and larger bits of rocks fall every day.

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If you continue north, you get to Polis, a small town with approx. 1300 inhabitants, in the western part of Cyprus, right north of Pafos, by the Chrysochou bay.

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From Polis you can go west to Cape Akamas, passing Latchi a popular small fishing town with several fish taverns and boat trips to the Akamas peninsula.

Baths of Aphrodite 

The main attraction on Akamas is the Baths of Aphrodite. The name refers to the entire area, so do not look for ‘the bath’ on the beach, because you will not find it.
From the parking lot go through the park about 300 feet. There, among the trees you find a small grotto with a tiny water wall. From here you can follow the natural paths to the beach and surrounding areas.

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On the beach you find a geology supersite: fantastic stones and rocks.

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If you have half a day or more, you can walk from here to the Fontana Amoroza, popular bay (diving) area. It does not take that long, but you have to include photo stops. Wear sensible, non-slip shoes.

You can also join a ½ times jeep ride from the parking lot to the Fontana Amoroza. Or:
You can drive on your own, but you need a true 4×4 WD vehicle and very good driving skills. The road is considered dangerous and is not for your average rental car. 

Pomos

From Polis you can also go to the east. Just before the small town Nea Dimmata there is a small, but spectacular lava beach with an amazing wave scenario.

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If you continue north, past the small town of Pomos, you get to another small town, to the very north of the Greek part of Cypus. In this town, Pachyammos, there is The Church of Saint Raphael. It is famous for its miracles and pilgrims come from all over Cyprus to pray in the hope of being cured.

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The church is rather small and from the outside it looks quite plain and modern; it was built in the late eighties replacing a tiny church a few feet away.

Inside the church is breathtaking. Dark and with phenomenal murals in traditional style with biblical stories on most of the ceiling and walls.
Truly a sight worth seeing, when you are in that part of Cyprus.

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There is an abundance of things to see and do in Cyprus …

Week Visit or Weekend Trip? Flensburg, Germany

By Marina Aagaard, MFE

Exercise should be followed by recovery and longer stints of exercise ought to be followed by longer periods of recovery e.g. in the form of a holiday … if there is no time for a real holiday, maybe a couple of intensive days off will do the job.
Luckily my parents invited my husband and me on a
weekend trip to Flensburg, Germany, just south of the border. A popular shopping destination for Danes in this part of the country.

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Flensburg is a nice and cozy city with reasonable prices. Compared to Scandinavian prices they are generally lower. Also the supermarkets have many specialities a.o. lots of organic food.

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Flensburg lies 7 km south of the Danish border by Flensburg Fjord in the state Schleswig-Holstein. There are approx. 83.971 inhabitants (2013), which apart from germans include the Danish minority with own churches, schools and libraries.

The city is a commercial town from around 1200 and has a city centre with a small harbour (and museum harbour) and an old part of town with well-preserved old buildings … and novel street art.

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Apart from art and architectural sightseeing, there are also several small museums, a.o. a rum museum, as well as theatres and libraries. In the summer there is a regatta and festivals and in December there is a Christmas market, so it is a good idea to do some research before heading for Flensburg.

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The town or small city is a university city as per 1994 and also boasts a Technical School and a Naval Academy at Mürvik for all German naval officers.

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Flensburg has a long pedestrian street – and smaller streets – with boutiques and shops and department stores. On Saturday mornings there is a fruit-vegetable-flower-and-more-market on one of the town squares, Südermarkt.

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Flensburg has many restaurants with hearty and tasty dishes. In that category e.g. Gnomenkeller (Porthouse in Gnomenkeller) – which from the outside is nothing but a door and a very touristy sign – but inside cosy and with special steak menus.

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Flensburg sightseeing
It is wonderful to get up early. Then you can enjoy a walk or a run, also in a new town. When it is very quit and with hardly any other people in sight, you spot interesting details, when you look up, down or around. Here are a couple of photos from an early Saturday morning walk in Flensburg.

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Flensburg wellness
Germany is well-known for its baths and spas and in the Flensburg area there are also ample opportunities for wellness, if you want even more relaxation.

Flensburg fitness
Germany is in the forefront of fitness exercise and has lots of fitness centres, you can check out fitnessstudios in Flensburg, if you are on the lookout for a workout.

Ski and Spa Holiday: Bad Gastein, Austria

By Marina Aagaard, MFE. Photos: Henrik Elstrup and Marina Aagaard

Skiing Holiday in Austria? There are pros and cons. My skiing holiday this year went to Bad Gastein in Austria, my second time there. It is a very special city with lots of spas and a beautiful skiing area.

One advantage of skiing in Austria is that the national parks and mountains are very beautiful and when the weather is good, the skiing is super nice.

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A special advantage of going on a skiing Holiday to Bad Gastein is, that the city occasionally is having skiing and snowboard events and every year in the beginning of february the city is hosting the Red Bull Playstreets, a freestyle skiing event (for pros) in which the city’s historic centre is the centre of skiing on narrow ramps through and over the city. There is a very special atmosphere and some impressive stunts to look at.

The downside of going skiing in Austria is, that the weather and snow is of mixed quality. If you are lucky the sun is shining and the snow is super, however, in latter years, there has been a lot of wind, fog and grey days. Also warmer weather and less snow has resulted in the base pistes being closed.

Skiing-in-Austria-recommendation:

1) Get ski fit – do ski specific fitness – before going; be ready (for slush or ice).

2) Buy a 5-days-within-7-days lift Card. If the weather gets bad and the lift stations close, you won’t have wasted 30-40 Euros that day. You can always buy extra lift days later if the sun keeps shining.

3) Have a plan for activities, if the weather is poor. Austria has a lot of great spas and public pools. In Bad Gastein there is a large spa; Felsentherme Gastein. Alternatively you can take a train trip to one of the cities close by.

Bad Gastein city
Bad Gastein, until 1996 Badgastein, is a historic old spa town, formerly a fashionable destination visited by royalty and celebrities from all over the World.

The city is known for its spa treatments and idyllic surroundings and there is a picturesque water fall in the middle of the city.

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The water in the springs in the Gasteiner valley contains Radon, gas, which is said to have a healing effect on the body; Radon is absorbed by the skin and by inhalation and boosts the immune system. Spa visits in general soothes several chronic diseases. Wellness and spa treatments are offered several Places in town a.o. 2 km inside an old mine; Gasteiner Heilstollen (healing tunnel).

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The city looks impressive from a distance with large majestic buildings from yesteryear. Unfortunately a lot of the buildings have been bought by foreign investors, who have left them to disintegrate, so now the city is a strange mix of beautiful, but worn out buildings and really ramschackle ditto, a ghost town look in places, and more modern, ugly buildings.

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Still the town is quite popular among tourists (especially skiers and spa enthusiasts). There are many large hotels with spas, e.g. the grand old Hotel Elisabeth Park, which boasts a pool, spa, beauty salon and a tiny fitness centre.

The city has several cozy and nice restaurants as well as bars, the famous Silver Bullet bar, coffee shops, discos and a casino. Furthermore there is a large super market and several shops.

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Recommended restaurants a.o.:
Wirtshaus Jägerhäusl, a very cozy restaurant with traditional Austrian food and a friendly staff in Tiroler clothes.
Prälatur in Hotel Elisabeth Park. A small à la carte restaurant with a nice atmosphere, they serve Austrian specialties as well as international dishes.
Restaurant Wildbad in Hotel Salzburger Hof, offering international dishes and fine wines and exquisite meat.

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Wildbad (above), stylish setting, very nice food and a gourmet buffet. A popular place, so you have to book in advance.

Location and journey
Bad Gastein lies in the Gasteinertal in the Salzburg region in the middle of Austria and in the Northern part of the Hohe Tauern National Park; a very beautiful mountain area.

You can fly to Salzburg or Innsbruck and take a bus or go by car.
In Europe you can go there by bus or by car, which is fairly easy.

Ski_and_mountains_Angertal_Henrik_Elstrup

Skiing
Bad Gastein is a part of the Ski Amadé area with  860 km pistes.
With the lift Card you have access to other skiing areas (you have to drive there) e.g. in St. Johann im Pongau, Wagrain and Flachau, Schladming and Maria Alm.

From Bad Gastein in Gasteinertal you have access to five Towns/skiing areas with 202 km pistes; Bad Gastein, Bad Hof Gastein, Dorfgastein, Grossarl and Sportgastein, the latter can be reached by bus or car (1600-2700 m a.s.l., open until late April).

It is a nice area for beginners and intermediate skiers, who wants long outings and there are 24 km Black pistes for advanced skiers.

By the lift station Stubnerkogel there are two popular attractions, a panorama point and a suspension bridge.

Panorama_View_Bad_Gastein_Henrik_ElstrupBad_Gastein_Suspension_Bridge_Henrik_Elstrup

Location: Bad Gastein is 1002 m a.s.l.
Highest skiing: 2686 m a.s.l.
Lowest skiing: 835 m a.s.l.
Lifts: 48
Cross county skiing tracks: 35 km
Number of pistes: ?
Piste kilometers: 202 km

Black:  24 km
Red:  118 km
Blue: 60 km
Green: 0 km

Ski rental: Yes
Ski school: Yes
Accomodation: Lots of hotels, hostels and Apartments.
Dining: Several restaurants.
After skiing: Yes. Many places.
Fitness: Yes. In hotels.
Wellness: Yes. Several places and thermal baths.
WIFI: Yes, most places
Facilities: Shopping/shops, bars, coffee shops, thermal baths, casino.
Activities: Skiing, snowpark, ice climbing, sled tours, ice skating, paragliding, golf, tennis, hiking, wellness.

Bad_Gastein_Stubnerkogel_Henrik_Elstrup

References

You can find more information:

Gastein Ski, Mountains & Spa – the Monte Carlo of the Alps

Gasteiner Heilstollen

Wikipedia.org: Bad Gastein

Super Shape in 7 Minutes: The New 7-Minute Workout

By Marina Aagaard, MFE

Time-efficient bodyweight circuit training? Here is the New 7-Minute Workout.
Some time ago the “The 7-Minute Workout” was making headlines in fitness media around the World. As circuit training is excellent for allround fitness, fatburning and weight loss and on the Top 20 Fitness trends 2015 list here is a new improved 7-Minute Workout for variety.

The original 7-Minute workout is in reality just one example of a circuit training workout and was provided by the authors of the ACSM article: High-Intensity Circuit Training Using Bodyweight about HICT, High-Intensity Circuit Training.

The 7-Minute Workout is an excellent way of exercising both at home, in the gym and on the road; travel fitness.

However, in fact this workout as well as similar circuit and interval programs are rather:
The 14 Minute Workout, The 21 Minute Workout (20 min. minimum recommended in the ACSM article) or The 28 Minute Workout, when you do a warm-up (which you should) and add extra rounds of the exercise series (which you normally do in circuit training). Even so circuit training is very time-efficient training.

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The HICT Circuit training concept is great, however, the original “7-Minute Workout” model as demonstrated in most media including the ACSM Journal could be better I think: The model has more isometric exercises, less functional exercises and a less than ideal sequence.

Recently I was asked to be the ‘workout expert’ on a 7-Minute Workout video, which I accepted as I was allowed to make a New Workout with some small adjustments:

  • To minimize premature fatigue; a slighty changed exercise order.
  • To preserve intensity and functionality; wall squat replaced by box squat.
  • To protect the shoulders and balance the workout; chair dips replaced by back extension (as there were 3 triceps exercises and 0 back exercises).
  • To avoid confusion; reverse plank instead of side plank (do you change side half way or do left side, round 1, and right side, round 2 (= 14 min. workout)?

To remain faithful to the original concept the structure, most original exercises including the isometric exercises are still in. Personally I would leave isometric core exercises for after a circuit workout, as I would like even more intensity, but maybe maybe next time.

Link to Danish video with the new 7-Minute workout. Exerciser: Coach Filip Hansen.

The New 7-Minute Workout

Every exercise is performed for 30 seconds; 12×30=6 min. + extra seconds for change.

  1. Jumping jacks
  2. Push-ups
  3. Squat
  4. Ab curl
  5. Step up (cardio version with leg change every step)
  6. Back extension
  7. Lunge
  8. T-push-up (push-up with turn right and left)
  9. Kneelift (jog on the spot, tempo with high kneelifts)
  10. Reverse plank
  11. Box squat (squat, buttocks touch (preferably low box) box lightly)
  12. Plank

The_New_7- Minute_Workout_Circuit_training_Marina_Aagaard

Training tips

  • Warm up for 7-10 minutes; easy jogging, low impact dancing or similar.
  • Repeat the sequence 2-3 times for extra effect.
  • Cool down for 3-5 minutes; walking or similar.
  • Safety: Use sturdy chair or box for stepping. Feet safely centered on the top.
  • Technique: Keep the correct posture and technique in spite of tempo and quick changes; Watch your knees, back and wrists; the workout should feel intense and challenging, not painful.

Happy workout.

References:

Aagaard (2014). Circuit training Programs and Posters.

ACSM: High-Intensity Circuit Training Using Bodyweight.

5 Tips for Smarter Workouts: Avoid Injuries Due To New Years Resolutions!

By Marina Aagaard, MFE

On the 1st of January you are full of good intentions and New Years resolutions, which often revolve around getting into better shape … however a 0-100 mph start after a relaxed Christmas (season) often results in physical and mental overload and injury come February. There are smarter ways to do it.

It is a classic mistake to do too much, when you start exercising. No matter if it is running, spinning, strength training or other forms, and whether you are a trained exerciser getting back after a holiday break og injury or you are a total beginner, who wants to get into shape right NOW e.g. because of New Years Resolutions.

Here is a handful of free personal training tips for 1) avoiding overdoing it and injuring yourself and 2) getting better and faster results.

Training_tips_for_a_better_safer_and_faster_workout

5 Tips for Better Workouts This Year

1. Start and increase effort gradually. Increase volume (weight, distance) by max. 2,5-10 % per week. Not a lot, but you have to give your body a chance to adapt.

2. Train regularly and stick to it – no matter what. If possible Work out 3-4 times (up to 6 times) per week. However, less is o.k. when starting out and 1-2 times a week is a lot better than nothing and fine for maintaining fitness, if you are pressed for time.
The most important thing is stick with your healthy and rewarding new habit.

3. Enjoy variety, mix and match cardio, strength, neuromotor and mobility exercises in your programme. It is more fun and an all-round good shape improves performance in all sports and function in everyday life.

4. Train smart; e.g. get help to design a time-efficient functional training program.
Far too many people Waste precious time with poor programs and exercises; avoid that and get better results faster.

5. Listen to your body; during the workout and afterwards. It is o.k. if it feels hard and challenging, but pain or irritation is a warning signal. Go for a feeling of ‘smiling’ and ‘ease of movements’, it is a better and more fun way of working out.

In the days after you should feel more energetic. If you feel tired and moody, it may be a sign of over-training and the training program should be re-designed.

Note: DOMS, delayed onset muscle soreness, which is often felt in your muscles 2-4 days after hard, different or eccentric training, is normal and only natural (a good sign of you body recovering after beneficial training).

Enjoy your workout – at home, at the gym or on the travel.

Happy New Year 2015 to You and Your Loved Ones

Dear fitness and wellness fellow fan, blog follower and reader,

Now, by the end of this year 2014, I am happy, that this is a fitness blog. Throughout the year there have been lots of positive news of even more good things, which exercise and healthy living does to your body and mind: Within the World of fitness and wellness (and food) there is almost always enlivening things to blog about.

For bloggers in other areas it must have been tough; this has been a year with far too many horrible disasters (by nature or man), more wars, episodes of violence and crisis of all kinds.
I wish more people would behave responsibly, respectfully and lovingly towards other human beings and our Nature … and I wish it will be a more peaceful 2015.

Strand_morgen_Henrik_Elstrup This year my hubby and I have taken up dedicated photography again. Here a shot of the local beach the other morning. An “okay” photo by my man, Henrik Elstrup.

To you and your loved ones from me and my loves ones: A Hearty Greeting for a Great New Years Eve and New Years Morning – and new year – filled with optimism and energy for the new year 2015.

Croatia_Zadar_fireworks

A Truly Healthy, Happy and Prosperous New Year 2015

Marina Aagaard