Strength training is mandatory: No more excuses - 6 willing helpers

Cardio alone is no longer enough

Today, science agrees that strength training is part of the basis of a healthy life. This was not always the case. For decades, endurance training in particular was celebrated. Ever since the "keep fit" movement of the 1970s, cardio was seen as the ideal way to get fit. The motto was: "A smart one trims the endurance."

The term "cardio" is derived from the Greek cardia ab - heart. This refers to classic cardiovascular training: running, cycling, swimming. It strengthens the heart, improves endurance and boosts fat burning. All true. But only half the truth.

Without strength, the body degenerates

More recent findings paint a clearer picture. Whether leading sports scientists, international health physicians or even politicians such as Federal Minister of Health Dr Karl Lauterbach - the tenor is clear: without strength training, the body breaks down.

We sit too much. In the office, in the car, in meetings. Then we freeze in front of our smartphone or laptop. Lack of exercise has reached historic proportions.

The WWF (World Wildlife Fund) also points out that children's radius of movement has shrunk massively in recent decades. Where previous generations still roamed the neighbourhood unsupervised, today the radius of action often ends at the front door. More traffic, greater anxiety, more screen time.

The consequences of inertia

Studies show: More than a quarter of all adults worldwide do not get enough exercise. According to health insurance companies, the proportion in Germany is even around 42 per cent - almost one in two.

The consequences are serious: cardiovascular diseases such as heart attacks and strokes, high blood pressure, type 2 diabetes, obesity, muscle atrophy. This results in poor posture, back pain, joint problems and osteoporosis. The risk of certain types of cancer, depression and reduced cognitive performance also increases.

In short: never before in human history have we been so comfortable - and so endangered.

> Fitness trainer Mark Lauren explains why strength training is so important

> Would you like more? The favourite exercises of bike pros Elias and Daniel Ruso

> Fitness professor Dr Froböse: it gets critical from 55!

The good news: it takes less than you think

Just a few minutes of strength training a day can counteract this - at any age. The key is not time, but consistency. You simply have to do it.

Here are six fitness helpers that will make it easier for you to get started - and ensure that excuses take a break in future.

1 mini bar

This is the luxury version of push-up bars. Made from fine beech wood in Austria, in a clever double design for two heights. This is easy on the wrists, creates a good grip and enables many exercises such as dips, L-sits, push-ups etc. The so-called "Parallettes" are also suitable as handstand trainers - yes, sir! Price: 109 Euro

2 Wobble bar

What a brilliant idea! Doing push-ups with the Propilot also trains muscle coordination and reaction speed. Exactly what we bikers need after drop landings or in root fields. The block can be mounted in three stages, from wobbly to super wobbly. Incidentally, it can be used not only for push-ups, but also for a variety of exercises. Price: Block without handlebars from 60 euros, as a set 120 euros

3 Pulse drivers

Calves, thighs, buttocks, shoulders, arms - jumping rope is an effective full-body workout. It also speeds up the cardiovascular system and improves coordination. Ten minutes of jumping rope is comparable to 30 minutes of jogging. Rope skipping works particularly well with professional wire ropes. Price. e.g. for 49.90 euros

4 Foam carpet

Confucius says: you don't need it! But not everyone has ascetic knees. We effete Westerners want an exercise mat. We have tried many mats - this one is the best. Expensive but top! By the way: a mat helps you to create a ritual to overcome your inner weaker self: roll it out and off you go! Price: 85 euros >> available here.

5 Power ball

We are kettlebell fans! The power ball replaces an entire gym. Swinging, lifting, pulling, snatching - it's almost unbelievable what you can do with the ball weight. Some say it originated in Russia in the 18th century, others in ancient times - in any case: tried and tested. Our tip: not too light. Newcomers to strength training should use 10-12 kg. Those who already have a bit of muscle on their bones should use 16 or 20 kg. Price: approx. 60 euros >> available here.

6 Kraft melon

Hated by many at school: the medicine ball. Now it's experiencing a revival. Especially as a beautiful vintage version made of cowhide with a great feel. Check out YouTube to see what you can do with the ball. Lunches, good mornings, Russian twists etc. The ball is the ideal additional weight. We recommend at least 3 kilos. Price: from 89.95 euros

Tip for purists

Fitness expert Mark Lauren trained the US military's special forces. He says that the body is enough to train. That's all you need. In this book, he presents the best exercises. We have tried them out and can only agree with Mark. The book helps to establish a training routine in everyday life. Because 10 minutes a day is enough to give your body a huge fitness boost. We guarantee it. Our book tip! Price: 18 euros >> available here.