München, 24. Mai 2018 - Immer auf Abrufbereitschaft, umgeben von ellenlangen To-Do-Listen und hunderten ungelesenen E-Mails. Dinge, die uns tagtäglich stressen, und das, laut einer aktuellen bundesweiten Studie des Fitness-Startups Freeletics, gehörig. Die Studie deckt auf, wie häufig wir uns gestresst fühlen, welche Coping-Strategien wir bei dem Gefühl von Überlastung anwenden und welche Möglichkeiten es gibt, um Stress abzubauen.
Wie gestresst ist Deutschland?
Nach eigener Einschätzung fühlt sich knapp über ein Drittel (34%) der 1024 befragten 18-50-jährigen Deutschen an 11 oder mehr Tagen eines Monats gestresst; bei circa jedem Fünften (21%) sind es sogar 15 oder mehr Tage. Hochgerechnet sind das über 6 Monate Stress im Jahr.
Doch wie reagieren wir, wenn wir uns gestresst fühlen? 63% der Befragten bestätigen, sich in stressigen Zeiten ungesünder zu ernähren und weniger Sport zu treiben. Darüber hinaus scheint unser Sozialleben unter Stress zu leiden: Über die Hälfte der Studienteilnehmer gibt an, sich am liebsten zu verkriechen und nach einem stressigen Tag nur noch ins Bett fallen zu wollen.
Fühlen wir uns dauerhaft gestresst, steigt gleichzeitig das Risiko für Burn-Out oder Depressionen. „Chronischer Stress ist ungesund, weil er dem Körper permanent signalisiert, dass er in ‘Alarmbereitschaft’ sein muss. Dieser Zustand kostet extrem viel Energie und erhöht die Wahrscheinlichkeit, dass wir ‘ausbrennen’, beziehungsweise krank werden. Stress ist wie ein Feuer, das in uns lodert: Wir können es sinnvoll nutzen, um besondere Leistungen zu bringen. Wenn wir diese Energie aber nicht lenken und kontrollieren, kann der Stress uns ‘die Bude abfackeln.’”, so Jacob Drachenberg, studierter Psychologe und Trainer für gesunde Stressbewältigung.
Wie kann man den negativen Auswirkungen vorbeugen und Stress verringern? Laut Studie eignet sich hierfür Sport. Durch Bewegung kriegen die meisten Befragten den Kopf frei, können besser abschalten und tun gleichzeitig ihrem Körper etwas Gutes. 64% der Studienteilnehmer fühlen sich nach einem Workout entspannt und ausgeglichen; lediglich 1% ist nach einer Trainingseinheit noch immer gestresst. Wer nur unregelmäßig Sport treibt, empfindet seinen Alltag eher als stressig, als eine sportlich aktive Person.
Für Freeletics Training Experte, John-Francis Kennedy, sind diese Zusammenhänge nicht überraschend: „Jegliche Form von körperlicher Aktivität hilft beim Abbau von Stress und Frustration. Durch einen erhöhten Ausstoß von Hormonen, Dopamin, Serotonin und Endorphinen werden Glücksgefühle in uns ausgelöst. Diese führen anschließend zum Abbau des Stresshormons Cortisol.“ Jacob Drachenberg – selbst ehemaliger Wasserball-Profi und U21 Nationalspieler - fügt hinzu: „Die ursprüngliche Funktion einer Stress-Reaktion ist ‘Kämpfen oder Flüchten’, also Bewegung anstelle kognitiver Arbeit vorm PC. Deshalb ist Stressabbau durch Sport heute so elementar: Der Körper setzt Stresshormone sinnvoll ein, baut damit Druck ab und nach dem Sport folgt die wichtige Entspannungsphase - eine perfekte Kombination.”
HIIT gegen Stress
Egal für welchen Sport man sich entscheidet, Bewegung hilft um das Gefühl von Stress loszuwerden. Gerade für besonders vollgepackte Tage eignet sich sogenanntes HIIT (High Intensity Interval Training) perfekt. Wenn man viel um die Ohren hat, lassen sich ausgiebige Sporteinheiten oft nicht mehr im Terminkalender integrieren. HIIT, auf welchem unter anderem das Konzept von Freeletics basiert, ist ein extrem effektives Trainingskonzept. Die Workouts bestehen aus kurzen und intensiven Intervall-Einheiten nur mit dem eigenen Körpergewicht - dabei zählt primär wie man trainiert und nicht wie lange. Durch eine Mischung aus Belastungs- und Erholungsphasen werden mit HIIT auch bei kurzer Trainingszeit gewünschte Resultate erzielt.
Studien aus Kanada belegen dieselbe Verbesserung von Ausdauer und Muskelapparat bei drei kurzen HIIT-Workouts, wie bei drei 60-minütigen Cardio-Einheiten pro Woche. Auch der Kalorienverbrauch ist vergleichbar. „Eine HIIT-Gruppe absolvierte drei Mal pro Woche ein 30-sekündiges HIIT-Training gefolgt von vier Minuten aktiver Pause mit insgesamt vier bis sechs Wiederholungen. Im Vergleich machte eine weitere Gruppe drei Mal wöchentlich 90-120 Minuten traditionelles Ausdauertraining. Das Ergebnis: Bei 6-9 Minuten intensiven Trainings wurde der gleiche Effekt hinsichtlich Kondition und Muskelapparat erzielt wie bei mehr als eineinhalb Stunden Ausdauertraining.” so Kennedy.
Abschließend lässt sich sagen: Wer regelmäßig Sport treibt, hält sich sowohl körperlich als auch mental gesund und kann Stress aktiv entgegenwirken. Wir selbst sind dafür verantwortlich auf uns zu achten. “Wir sollten für unsere Bedürfnisse beziehungsweise für unsere benötigte Erholung eintreten und gut für uns sorgen. ‘Self-Care’ ist gerade in stressigen Phasen sehr wichtig und das Fundament für Lebensfreude sowie körperliche und mentale Gesundheit.”, so Drachenberg. Mehr Bewegung bedeutet demnach ein entspannteres und gleichzeitig glücklicheres Leben.
München, 22. Mai 2018 - Wie sportlich ist Deutschland? Dieser Frage geht das Münchner Startup-Unternehmen Freeletics mit einer aktuellen, bundesweiten Umfrage auf den Grund. Der erfolgreiche Fitness-App-Anbieter deckt auf, wie viel Sport die Deutschen treiben, was sie zum Sport motiviert und welche Hürden sie davon abhalten.
Wie fit ist Deutschland?
Den Ergebnissen der Studie zufolge macht knapp über die Hälfte der 18-50-jährigen Deutschen häufiger als einmal pro Woche aktiv Sport. Gleichzeitig nehmen sich 69% der 1024 Befragten vor, sich noch mehr zu bewegen. Auf den ersten Blick positive Zahlen, allerdings zeigt ein Ländervergleich, dass durchaus Luft nach oben bleibt. Laut einer weiteren Studie von Freeletics in den USA treiben 82% der Amerikaner mindestens zweimal wöchentlich Sport. Nur 7% geben an, in der Regel kein einziges Workout pro Woche zu absolvieren.
In Deutschland hingegen macht knapp über ein Viertel der 18-50-Jährigen überhaupt keinen Sport aktiv. Diese Zahlen stimmen mit den Befunden des Eurobarometers aus dem Jahr 2018 überein. Besorgniserregend ist hierbei: Die Zahl der Personen, welche keinen Sport treiben, nimmt zu. Ein ernüchterndes Ergebnis. „Unser Ziel bei Freeletics ist es, das zu ändern.“, so Freeletics Training Specialist John-Francis Kennedy. „Bewegung ist essentiell für unsere Gesundheit - körperlich wie auch mental. Wir verhindern Herz-Kreislauf-Erkrankungen, haben mehr Energie auf der Arbeit und sind allgemein leistungsfähiger. Es sollte darum gehen, mehr Bewegung in den Alltag zu integrieren. Jeder Mensch hat seine eigenen Motive für Sport. Das Ziel eines jeden sollte es sein, die intrinsische - also persönliche innere Motivation - für sich zu identifizieren.”
Wenig überraschend war der häufigste Grund für Sport: die Verbesserung der allgemeinen Gesundheit. Als weiteres Argument für ein aktives Leben nennen 58% der Befragten den Wunsch, ihre mentale Gesundheit durch Sport zu verbessern. 48% geben an, sich zu bewegen, weil sie Spaß daran haben und knapp die Hälfte erhofft sich, dadurch besser auszusehen. Eine Taktik, die funktioniert: Wie die Analyse zeigt, fühlen sich Studienteilnehmer, welche aktiv Sport treiben, tendenziell wohler in ihrem Körper, als Personen, die sich nur selten bewegen.
Glücksrezept, aber nicht ohne Hürden
Wie die Ergebnisse der Studie zeigen, hat Sport ebenfalls eine positive Auswirkung auf die Psyche und bietet für viele einen Ausgleich zum stressigen Alltag: 44% der Befragten
geben an, Sport zu treiben um Stress abzubauen. Die Mehrheit der Studienteilnehmer fühlt sich nach einem Workout entspannt. 63% sind nach dem Sport glücklich und die Hälfte fühlt sich dadurch erfüllt.
Viele gute Gründe, um in Sachen Workout-Routine am Ball zu bleiben. Allerdings gibt es zahlreiche Hürden, die den persönlichen Fitness-Zielen oft im Weg stehen. In 61% der Fälle ist es der innere, schwer überwindbare Schweinehund, dicht gefolgt von fehlender Motivation (44%) und zu wenig Zeit (46%). Laut Umfrage treiben 63% der deutschen 18-50-Jährigen nach eigener Einschätzung in stressigen Zeiten weniger Sport und ernähren sich ungesünder. “Dabei gilt zu wenig Zeit nicht als Ausrede. Jeder von uns hat 24 Stunden am Tag. Wie wir sie nutzen liegt in unserer Hand. Keine Zeit sollte kein Grund sein. Im Gegenteil: Es ist wichtig, sich daran zu erinnern, dass mehr Bewegung langfristig mehr Lebensjahre und somit mehr Zeit gibt.”, so Kennedy.
Doch warum fallen ausgerechnet unsere Fitnesspläne einem übervollen Terminkalender zum Opfer? Eine mögliche Erklärung: Jeder Fünfte Befragte ist der Meinung, bis zu eineinhalb Stunden seien für ein effektives Training nötig. Weitere 37% gehen davon aus, sie müssten pro Sporteinheit zwischen 45 und 60 Minuten aufwenden, um fit zu bleiben. Verständlich, dass sich mehrere Stunden Sport pro Woche in stressigen Zeiten nur schwer unterbringen lassen.
Die gute Nachricht: Eine Sport-Session muss nicht mal über 30 Minuten gehen, um effizient zu sein. Wer HIIT (High Intensity Interval Training) in seine Routine einbaut, muss nicht viele Stunden im Fitnessstudio verbringen. Oft reichen 20 Minuten im eigenen Wohnzimmer - ganz ohne Geräte oder Gewichte. Praktisch für die 77% der 18-50-Jährigen, die keine Fitnessstudio-Mitgliedschaft haben, oder diejenigen, denen nur wenig Zeit für Sport bleibt.
HIIT ist ein extrem effektives Trainingskonzept, auf welchem unter anderem Freeletics-Workouts basieren. Sie sind aufgebaut auf kurzen und intensiven Intervall-Einheiten mit dem eigenen Körpergewicht - dabei zählt primär wie man trainiert und nicht wie lange. Durch eine Mischung aus Belastungs- und Erholungsphasen werden mit HIIT auch bei kurzer Trainingszeit gewünschte Resultate erzielt.
„Studien aus Kanada belegen dieselbe Verbesserung von Ausdauer und Muskelapparat bei drei kurzen HIIT-Workouts, wie bei drei 60-minütigen Cardio-Einheiten pro Woche. Auch der Kalorienverbrauch ist vergleichbar. Eine HIIT-Gruppe absolvierte drei Mal pro Woche ein 30-sekündiges HIIT-Training gefolgt von vier Minuten aktiver Pause mit insgesamt vier bis sechs Wiederholungen. Im Vergleich machte eine weitere Gruppe drei Mal wöchentlich 90-120 Minuten traditionelles Ausdauertraining. Das Ergebnis: Bei 6-9 Minuten intensiven Trainings wurde der gleiche Effekt hinsichtlich Kondition und Muskelapparat erzielt, als bei mehr als eineinhalb Stunden Ausdauertraining.”, so Kennedy.
Vorteile, die überzeugen, wie der Erfolg von Fitness-Apps wie Freeletics – mit inzwischen über 25 Millionen registrierten Usern – zeigt. HIIT-Programme werden den modernen
Bedürfnissen und Erwartungen an Sport gerecht und bilden einen Trend, der sich auch die nächsten Jahre über halten wird.
Zusammenfassend überwiegen in Deutschland Fitness-Fans über Couch Potatoes. Die meisten 18-50-jährigen Deutschen haben ihren Schweinehund ganz gut im Griff und mit dem richtigen Workout lassen sich auch für die letzten Sportmuffel keine Ausreden mehr finden. Hürden wie Zeit und Motivation sind keine Gründe mehr und einem bewussten und aktiven Leben steht damit nichts im Weg.
Munich, Febuary 13th, 2018 - Having a bad day? Brace yourself for quite a few more, because the average American experiences 60 bad days per year, a new study has revealed. Experiencing a bad day is also known to bring out bad habits which have a negative impact on our health and well-being. So what does this mean for us?
The survey of 2,000 working Americans, commissioned by fitness app Freeletics, examines how we deal with stress, what exactly a “bad day” consists of and what effect it has on us. Work was a common theme, as the results found the average respondent experiences nearly four stressful days at work per month.
Not getting enough sleep was the biggest contributing factor to a bad day (67%), according to the results. Feeling sick is also a big factor, as well as financial worry and work-related stress. Americans are able to quickly shrug off their favorite sports team losing a game, though, as only 8% listed it as a contributing factor to a bad day.
The mood of our days rest in a gentle balance, as one in four Americans said that not having any hot water in their shower has completely ruined their day on at least one occasion. 34% have had their days ruined by having some plans fall through, and 25% said a bad hair day became a full-fledged bad day.
Stress and bad days are bad for us, both mentally and physically. 50% of Americans reported that they are more likely to indulge in admittedly unhealthy foods after a bad day, and 34% are more likely to have an alcoholic drink.
But is that the most effective way to deal with stress? According to the results, a little “workout therapy” will go a longer way in helping with bad days. Survey respondents were split based on their frequency of exercising, with results showing how beneficial working out actually is – also mentally.
The more frequently somebody works out correlated with how likely they were to report that exercise helps them deal with stress. “These findings make a lot of sense, as working out after a tough day can be a very effective stress reliever, especially because it boosts those all-important endorphin levels,” says John-Francis Kennedy, Training Specialist at Freeletics.
Of the people who worked out 2-3 times per week, 46% claim it’s a good stress reliever. And for the people who worked out 4-5 times per week, that percentage jumped to an impressive 64%. The benefits of working out are clear in the results. Of those who exercise, an incredible 95% said working out after a bad day makes them feel better. Over half (51%) said working out makes them feel more energetic at work. 44% feel more motivated, and 43% feel more clear-headed.
This is no real surprise, considering the science: “Any form of exercise can help to relieve stress and frustration: it leads to an increased level of some hormones, dopamine, serotonin and endorphins in the body,” Kennedy explains. “These, in turn, contribute to the feeling of happiness and a reduced level of the stress hormone cortisol.”
But why is stress a bad thing? “Chronic stress hinders the body’s ability to regulate cortisol levels, which, in turn, influences metabolism, immunity, sleep rhythm and blood pressure. This will often lead to you feeling tired and run-down, plus you will also be more likely to gain weight and crave fatty and sugary foods.”
But according to the results, Americans seem to find exercising fairly inconvenient. Nearly 4 in 5 Americans do not have a gym membership, citing price as the biggest reason, as well as the simple fact that they just don’t like going. Surprisingly, many overestimated how long they should spend working out for their session to be effective. 27% cited a lengthy 46 - 60 minutes as the ideal workout duration, and 24% believe they need to exercise for 31 – 45 minutes. Often, according to the experts at Freeletics, if done the right way, just 15 to 20 minutes can be enough.
“It is clear that the right physical activity contributes to a healthy body and a healthy mind,” Freeletics CEO Daniel Sobhani explains. “So it’s vital that exercise be appealing and accessible to everyone. This was the exact reason our company was founded. Thanks to technology and fitness apps such as Freeletics, it is now possible to exercise effectively without a gym and at a much lower cost - even for free. People have the option to exercise anywhere and anytime - free from the usual hurdles they face. We know that a 20-minute bodyweight workout done at home can be just as effective as spending an evening in the gym, so there really are no more excuses not to work on a healthy body and a healthy mind.”
23/10/2017Training für alle in Berlin Mitte: Freeletics eröffnet ersten Fitnesspark
München, 23. Oktober 2017 – Freeletics hat am vergangenen Wochenende seinen ersten Fitnesspark eröffnet und somit ein neues Kapitel in der Unternehmensgeschichte aufgeschlagen. Das eigenfinanzierte Münchener Start-up ist für seine digitalen Fitness- Apps weltweit bekannt, die mittlerweile über 20 Millionen registrierte User nutzen. Nun hat das Unternehmen zum ersten Mal einen Fitnessparcours modernisiert und diesen am Freitag, den 20. Oktober, bei einer offiziellen Eröffnung an die Stadt Berlin übergeben. Somit ist der größte Outdoor-Trainingspark Berlins wieder für alle zugänglich.
Die Geräte des Fitnessparcours im Monbijoupark waren in den letzten Jahren unter den Berliner Freizeitsportlern so beliebt, dass sie stark abgenutzt waren und komplett erneuert werden mussten. In einer Bauzeit von nur sieben Wochen wurde die Fläche mit hochwertigen Edelstahlgeräten der Marke Turnbar und einem fugenlos vergossenen Fallschutzboden sowie einer 20 Meter langen Sprintstrecke ausgestattet. Als Sponsor hat Freeletics in Zusammenarbeit mit den örtlichen Behörden und dem Generalunternehmer Eiden & Wagner Metallbau einen sportlich vielseitig nutzbaren Treffpunkt im Herzen Berlins geschaffen.
Der fast 400qm große Park wurde von Freeletics entworfen, sodass er für alle Sportler bestens ausgerüstet ist. Bei der Konzeption wurde sehr variantenreich gearbeitet, um jedermann etwas zu bieten: unterschiedliche Barren-Höhen für u. a. Rollstuhlfahrer, diverse Umfänge, Höhen und Materialien der Klimmzugstangen für unterschiedliche Körpergrößen sowie ausreichend Freiflächen für Bodyweight-Workouts.
„Ich freue mich sehr, diesen modernisierten Park wieder an die Stadt Berlin übergeben zu dürfen und möchte mich herzlich bei der Stadt für das Vertrauen bedanken. Wir sind extrem stolz darauf, der Berliner Community ab sofort einen modernen, permanenten Trainingspark mitten in der Stadt zugänglich zu machen“, sagte Freeletics Geschäftsführer Daniel Sobhani bei der Eröffnung. „Dieser Schritt freut uns besonders, weil die Community seit Anfang an ein extrem wichtiges Thema für Freeletics ist. Vor vier Jahren hatte Freeletics und seine Community bereits angefangen, das Stadtbild mit Outdoor-Gruppentrainings zu verändern und die eingestaubte Fitnessbranche aufzumischen. Nun machen wir das auch auf eine permanente Art und Weise und geben unserer Community etwas zurück – einen Ort, an dem alle zentral, effektiv und gemeinsam trainieren können.“
Um diesen Anlass entsprechend zu feiern haben sich Freeletics Ambassadors aus Deutschland, Spanien, Frankreich und Italien in Berlin Mitte getroffen, um sich die offizielle Eröffnung durch Sobhani und das Freeletics Team mitzuerleben und als die ersten Athleten auf der neuen Fläche zu trainieren. Am Samstag, den 21. Oktober, fand eine Community-Veranstaltung statt, die ganztags für alle zugänglich war. Neben kleinen Trainingseinheiten und Verpflegungsständen stellte ein Gruppentraining den Höhepunkt des Tages dar, bei dem etwa 80 Hobbysportler teilnahmen.
Der „Freeletics Training Ground Berlin“ im Monbijoupark ist ab sofort für alle zugänglich. Bildmaterial vom Park, sowie von der Eröffnung steht unter diesem Link zur Verfügung. Weitere Informationen zu Freeletics gibt es unter www.freeletics.com.
26/09/2017National Fitness Day: Why it’s Easier than People in the UK Think to get Fit
Munich, 26th September 2017 – With National Fitness Day approaching and the worrying results of the most recent Health Survey for England (HSE), we are being reminded once again that exercise and a balanced diet are vital to our general health. With 41% of men and 31% of women in the UK overweight and a further 27% of adults obese, it is time that fitness and healthy eating started fitting into our 2017 lifestyles. As the risk of serious illness increases sharply with a person’s BMI, popular digital health and fitness company Freeletics carried out a UK survey to uncover the hurdles Britain faces when it comes to exercise and diet, revealing some surprising misconceptions and simple solutions.
77% believe they need to spend longer exercising than they actually do
One surprising outcome of the survey showed that most Brits overestimate how long they would have to exercise to get fit. A fifth (19%) believes that a workout needs to take a lengthy 41 to 60 minutes to be effective, while a further 50% think you need to exercise 21 to 40 minutes per session. Overall, 32% of respondents cited a lack of time as the most common reason they skip exercise, which is no surprise given this background. 28% also complained that their fitness routine takes too long, underlining the need for a more practical solution that fits into today’s schedules.
The good news? It takes a lot less time than many believe for a workout to really be effective. You can train anytime, anywhere for 15 to 20 minutes and still really burn off calories. “Despite common myths, you don’t need to do an hour-long workout for it to be effective. In fact, just a 15-minute workout can often lead to better results than a 90-minute one,” explains Ben Bulach, Training Specialist at Freeletics. “You don’t even have to go to a gym to get active - you can exercise just as efficiently at home or in a local park. Bodyweight training, especially high intensity training (HIT) workouts, are a great way of boosting your metabolism and burning lots of calories in a very short time without any equipment.”
While 28% of Brits run and 28% cycle to lose weight, both of which can be quite time- consuming, only 9% look to bodyweight-only training to get fit, despite all its benefits. Considering that people in the UK are under more and more time pressure, this is an ideal yet largely undiscovered solution for a flexible and effective exercise routine.
39% of Brits lack the motivation to exercise
Perhaps less surprising is the fact that many lack the motivation to go outside or to the gym to exercise. At 39%, this is the number one reason people in the UK skip their workouts. Interestingly, this is despite the fact that 51% of respondents claim they had lost weight with their current routine, indicating that there are other contributing factors, such as time and monotony, playing a role in the UK’s lack of motivation to exercise.
“Motivation can easily be dampened by just the thought of spending an hour exercising, especially if your training is repetitive. Make sure your routine doesn’t get boring – have a variety of different workouts and exercise plans. Training apps can help with this,” advises Bulach. “Also, by joining a community, you will find motivation in the form of others. A community, be it local or digital, can help you stay on track as you will see the progress of others and be motivated to share your own. Our app users love our interactive online community of over 20 million people, as it helps them stay on track and feel accountable.”
The other key factor: 31% of Brits choose an unsustainable dieting method
Exercise is just one factor when it comes to health. A balanced diet is just as, if not more important than exercise, especially for weight loss. But Freeletics also uncovered some misconceptions here as well. Although calorie counting is not sustainable nor particularly healthy, it is the top method (31%) for those trying to lose weight in the UK. In comparison, only half as many would choose to eat unprocessed, ‘clean’ foods instead, which could be due to the fact that 25% of people believe that healthy foods are too expensive.
“Calorie counting is a common weight loss method, but shouldn’t be the route to caloric deficit,” explains Katharina Kaiser, Nutrition Specialists at Freeletics. “Scientifically, it is inaccurate and can often lead to a yo-yo effect. But it can also cause psychological issues where people obsess over calories, making them fret about what they eat more and more, thus creating an unhealthy relationship with food.”
Another problem calorie counting poses is that it doesn’t give guidance on what is actually “healthy.” 27% of people in the UK believe that this weight loss method equates eating healthy food, which is unfortunately not always the case. “Not all calories are equal. If we compare 250g of crisps with 250g of avocado, we see that they have roughly the same number of calories. The crisps, however, are full of “empty calories” and harmful trans fatty acids, while the avocado is full of healthy omega 3, potassium and fibre.”
A more sustainable diet is the consumption of healthy, unprocessed foods only – known as “clean eating.” By integrating balanced eating principles into their daily routine, people can avoid the laborious activity of counting their calories and the classic yo-yo effect before and after such diet regimes. Enjoying high quality, natural foods provides a sustainable method for losing weight and staying healthy and energised. And eating healthily doesn’t have to be as expensive as 25% of the UK thinks: “Clean eating doesn’t have to cost a fortune. Many staple ingredients are simple, widely available and inexpensive, such as cottage cheese, oats, eggs, courgettes, lentils and brown rice. Buying your ingredients in bulk or frozen also helps to stock your kitchen for less money,” Kaiser recommends.
Further tips from the Freeletics experts to get more active during the day
• After getting up, plank for a few minutes – this can be done right next to your bed.
• Take your morning coffee for a walk: instead of sitting in the kitchen, take a stroll.
• Choose a parking space further away from the building so you take a short walk.
• Aim to stand up once an hour during the day (trackers can help), or even work while
standing for a period of time.
• Take calls outside: if you have a phone call coming up, take it outside for a quick stroll.
• Drink out of a glass instead of a bottle so that you have to get up to refill more often.
• Trade emails for conversations: instead of asking colleagues in the same office
questions via email or office apps like Slack, get up and visit them at their desk.
• Walk the extra mile: get off the bus or train one stop early and walk the last stretch.
• While brushing your teeth, try doing some squats at the same time.
• Have a pullup bar installed on a doorframe – each time you walk past, do one pullup.
• If you want to binge on your latest Netflix series all evening, try spending 10 minutes
doing some exercises such as squats, lunges, situps or jumping jacks while watching.
26/09/2017“Redefine Your Limits” – die neue Kampagne von Freeletics
München, 26. September 2017 – Freeletics hat diese Woche seine neue, globale “Redefine Your Limits” Kampagne enthüllt. Die inspirierende Storytelling-Kampagne basiert auf drei einzigartigen Videos, in denen vier außergewöhnliche Athleten und Freeletics Nutzer präsentiert werden. Dabei zeigt Freeletics, wie die Athleten trotz ihrer schwierigen Umstände, Herausforderungen und Selbstzweifel erfolgreich ihre selbst auferlegten Grenzen durchbrechen und neu definieren. So ermutigt die Kampagne auch andere Nutzer, ihr Potenzial zu entfesseln und ihre vermeintlichen Grenzen zu überdenken.
“Seit der Gründung von Freeletics ist es unsere Mission, andere dabei zu unterstützen, über körperliche Fitness, mentale Willensstärke und Selbstvertrauen ihr volles Potenzial zu entfalten”, sagt Daniel Sobhani, CEO von Freeletics. “Um noch mehr Menschen zu motivieren, ihre eigenen Grenzen zu überwinden, haben wir drei unserer inspirierendsten User-Stories besonders hervorgehoben. Wir sind sehr stolz, diese vier Athleten als Teil der Freeletics Familie zu haben,” so Sobhani.
Die Gesichter von „Redefine Your Limits“
Die neue Kampagne stellt persönliche Anekdoten von professionellen Athleten und Freeletics Usern wie der BMX-Meisterin Steffi Marth, dem MMA-Kämpfer Ashley Robinson sowie den Tennisspielern Max und Marcus Laudan vor. Jede Geschichte gewährt einen tiefen Einblick in die individuellen Hürden dieser Athleten und zeigt, wie sie ihre vermeintlichen Grenzen ignorierten, neu definierten und so ihre Ziele erreicht haben.
● Steffi Marth: Obwohl sie bereits zu den Besten der Besten gehört, hört die professionelle Mountainbikerin und BMX Fahrerin aus Plessa nie auf, sich immer höhere Ziele zu stecken. Statt sich von ihren Ängsten und Selbstzweifeln zurückhalten zu lassen, nutzt sie diese Hürden, um sich in einem männerdominierten Sport durchzusetzen.
● Ashley Robinson: Der professionelle MMA-Kämpfer und Kickboxer aus Südafrika weigert sich, sein Schicksal durch seine Herkunft oder externe Einflüsse bestimmen zu lassen. Ashleys Erfolg basiert auf seinem täglichen Kampf – innerhalb und außerhalb des Rings. Dem täglichen Kampf, Grenzen zu durchbrechen und zur besten Version seiner selbst zu werden.
● Max und Marcus Laudan: Die Berliner Zwillingsbrüder mischen die Tennis-Szene auf und behaupten sich in unter den Top 50 der Welt-Rangliste, während sie ihr Studium absolvieren. Klingt schon beeindruckend? Was wäre, wenn wir sagen würden, dass die beiden den Großteil ihres Lebens im Rollstuhl verbringen? Dieses Duo kennt keine Ausreden. Das nächste Ziel steht schon fest: die paralympischen Spielen 2020 in Tokio.
Die Kampagne ist jetzt auf allen Freeletics Social-Media-Kanälen online und jede der einzigartigen Geschichten kann in voller Länge auf YouTube und auf der Kampagnenseite angesehen werden. Freeletics User und Fans können alle drei Geschichten auf dem Freeletics Blog lesen und ihre eigenen inspirierenden Momente über den Hashtag #RedefineYourLimits mit Freeletics und Freunden via Facebook, Instagram und Twitter teilen.
Die Kampagne umfasst YouTube-Videos, Social-Media-, CRM- und In-App-Content sowie Blogartikel und, zeigt wie die letzten drei Kampagnen, echte Freeletics Nutzer. Sie wurde in- house konzipiert und vor Ort in Kapstadt, Plessa und Berlin produziert. Profile und Bildmaterial der gefeaturten Freeletics User können hier heruntergeladen werden.
13/07/2017Model-Free Fitness Campaigns: Fitness Company Freeletics Chooses Real Users Over Models for its Ad Campaigns
Munich, July 13th, 2017 – Disruption is nothing new for award-winning fitness startup Freeletics. After releasing one of the first apps for digital personal HIIT training back in 2013 and being one of the first fitness apps to offer a digital personal trainer powered by AI in 2017, the company is taking a new step along another less traveled path.
Since day one, the company’s mission has been to help everyone become the best version of themselves, both physically and mentally. This means that anyone can reach their goals with Freeletics, not just people living in favorable conditions. Which is why the company decided to focus on regular people in its new summer campaign. Not models, not professional athletes and not celebrities. So, for the second time this year, the fitness company shot an entire online campaign without a single model – opting for real app users instead. A big step in an industry otherwise dominated by slender bikini bodies and perfect abs. Instead, Freeletics shows teachers, policemen, developers, firefighters, students and more “real people” in their fitness ads.
Real people, real results
The international faces of the “Real People, Real Results” campaign were chosen from the company’s 17 million users. These four individuals - who all reached their fitness goals with the help of Freeletics - include students, a technician and a policeman. With over 5,200 workouts between them, it is clear that their hard work has paid off. “We don’t want to sell unrealistic expectations or unhealthy ideals. Instead, we want to convince people to live a sustainable, fit and healthy lifestyle. And we want to show them that the results are real and achievable for everyday people,” explains Michael Hubl, Vice President of Marketing at Freeletics.
This isn’t the first time Freeletics has chosen real users over models. Earlier this year, five other users were chosen to feature front and center in the online campaign for the company’s first AI app update. With over 1,600 hours of Freeletics training between them despite full-time jobs and families, they could at first glance be mistaken for models themselves. But their lifestyles couldn’t be more different. Instead, the campaign featured a teacher, a firefighter, a developer and a marketing manager. “Ordinary” people who achieve extraordinary things with Freeletics.
Authenticity above all else
“By using real users for these ad campaigns, we not only wanted to underline the authenticity that we as a company have valued since day one, but we also wanted to highlight the achievements of our users. Their strength and perseverance despite all life’s hurdles can and do inspire millions across the world. You can see how healthy, strong and confident they are, and that is the mission that has fueled Freeletics over the last four years” says CEO Daniel Sobhani. For Freeletics, fitness and working out have never been about becoming skinny or meeting the latest beauty ideal. It has been about the positive effects of living a healthy lifestyle – about becoming the greatest version of yourself, both mentally and physically.
“We have never been about a runway physique or unrealistic ideals. Which is why these campaigns aim to show what anyone and everyone can achieve. These are real people with real jobs, real lives and real problems. And yet they still manage to achieve their goals, proving that the results are real and there to be achieved by anyone. You don’t have to be a celebrity or a model to reach your goals. As a company, we are very proud to be going against the grain and doing something that is rarely, if ever, seen in our industry. By taking this step, we hope we can inspire even more people to reach their goals, both in fitness and in life. It is possible, you just have to believe in your potential, just like we do,” Sobhani concludes.
The “Real People, Real Results” campaign videos can be found on the Freeletics YouTube and Facebook channels, as can the “Freeletics 4.0” campaign. Imagery and profiles of the users featured can be downloaded here.
01/02/2017Personal Coaching Meets Machine Learning: Freeletics Bodyweight Gets Major Update
Munich, January 30th, 2017 – Since launching in 2013, Freeletics has created some of the world’s most popular fitness apps, setting itself apart through its highly personalised, effective and motivational training systems. Today, the flagship Freeletics Bodyweight app becomes better than ever with new exercises, hundreds of new workouts and in-built artificial intelligence (AI). The new features will also take previous time pressure away from users, whilst giving them 300% more variety in their training plans.
An improved digital Coach thanks to machine learning and AI
The Freeletics Bodyweight Coach has been given a major upgrade with new AI technology. Thanks to machine learning, the new Coach is more personal and intelligent than ever – now actively learning from all 14 million users’ performance and progressing with them over time. So, when more people train, the more the Coach will learn and the more every user will benefit. Thus, both beginners and experienced Athletes will always get the perfect training plan for their experience and fitness level.
The Coach can now also take dozens of variables into account and compare them with those of other users when assessing an individual’s performance and personalizing their training plan. Free Athletes will now receive one perfect plan from a pool of tens of thousands of possible combinations, enabling the Coach to guide every one of them to their own peak performance. The increased Coach intelligence also reduces the risk of overtraining and injury by better evaluating training volume and not assigning certain exercises to certain people, among other measures.
“This is the beginning of a new era of digital personal coaching in the fitness industry,” states Freeletics CEO Daniel Sobhani. “Having always been innovators in our field, we wanted to offer even more value and results to our users. So we combined cutting-edge technology with the latest research and insights on training and motivation, giving our users more of what they need to become the best version of themselves.”
A new training system for even more personalization
Until now, the Freeletics Bodyweight Coach would assign users a personal training plan, choosing from 29 different workouts and 40 exercises, all available in three difficulty levels and different volumes. With the update, all this has changed. In addition to the original training system, the app now also offers an interval training system, containing new, fully customizable interval workouts put together by the Coach. In the interval training system, there is an almost infinite number of exercise combinations within just one workout, and each new workout is designed specifically for every individual user. This allows the Coach to generate more flexible and precise training plans than ever before.
Another major difference between the two systems is that workouts in the first training system are always done as fast as possible, with users comparing their times and progress. The new system, however, does not record the time taken to train. Interval workouts should instead be performed at a specific pace set by the Coach itself: slow, moderate, fast or maximum. The pace is chosen to best achieve the desired training effect. This means users will experience a new type of training. No performing under time pressure, no PBs, no excuses - just good form and effective training. 100% personalised.
Workouts in this second training system belong to one of three categories: endurance, conditioning and strength. Endurance workouts are HIIT training, usually completed at an all-out pace to train endurance, while conditioning workouts target muscular endurance at a moderate pace. Strength workouts are usually slower, with the focus being on muscular strength and exercises which are hard for the user.
New exercises for better workouts
In response to feedback from the Freeletics community, the update also contains a number of highly anticipated new bodyweight exercises – a total of 120 will be integrated into the app over the coming weeks, which will help to build more new interval workouts.
“The new exercises include many variations of movements such as pullups, planks and squats, meaning more value for beginners and more challenges for experienced Athletes. No matter their fitness level, users will now always be progressing and learning new movements with their Coach,” explains Philipp Hagspiel, Head of Research & Development at Freeletics.
Thanks to the more intelligent Bodyweight Coach, the new exercises and workouts can target areas of the body more directly, so training plans can be better tailored to achieve specific results. As a result of the new exercises, workouts and Coach intelligence, users will also enjoy three times more variety in their training plans over time. The update also includes optimised exercise tutorial videos, with more camera angles and improved coaching cues to help users learn the proper movements more easily, keeping the risk of injury through bad technique to a minimum.
For the community, with the community
The Freeletics Bodyweight update was developed over many months and based on intense user testing to ensure the best possible results and maximum support for users. And the first impressions are very good: “The new Coach is by far the most adaptive and personalised plan I've ever seen,” claims long-term Freeletics user and brand Ambassador Michael Homann. Russ Shumaker from LA, who has been a Freeletics user for over three years, also tested the new app: “The update is much more responsive. It feels more personal and I think we’ll all see even better results thanks to the increased Coach intelligence.”
“We are very excited to be able to bring so much added value to our community with this update,” comments Daniel Sobhani. “Just as we tell our users to never settle, we are also continuously working to become better and offer the best possible products to our growing user base. We hope these new features help more people than ever to chase their goals and become the best person they can be.”
The new Freeletics Bodyweight app can now be downloaded for free in the App Store and Google Play Store. For more information about Freeletics, visit www.freeletics.com.
16/01/2017Britain’s Biggest Fitness Myths - 77% of People Believe they Need to Spend more Time Exercising than they Actually have to
London, 16th January 2017 – To uncover the biggest hurdles people in the UK face on the way to achieving their health and fitness goals, Freeletics, creator of some of the world’s most popular fitness apps, conducted a nationwide survey on the topic. The answers of the 1,508 participants uncovered some surprising misconceptions when it comes to exercise and weight loss. It was revealed that time is one of the biggest deterrents for working out, as people believe they need to spend much more time exercising to see results than they actually have to. Also, for 31% of those trying to lose weight, calorie counting is still the method of choice, despite the negative physical and psychological effects this method can have.
LACK OF MOTIVATION IS THE #1 WORKOUT-KILLER IN THE UK
Although more than half (51%) of respondents lost weight with their current routine, two fifths admitted that the main reason they skip their workout was a lack of motivation. This shows that motivation is not necessarily linked to results alone. “Motivation can easily be dampened by just the thought of spending an hour exercising, especially if your training is repetitive. Also, if you have to head back out and travel to the gym as soon as you get home after a long day, chances are you’ll end up staying on the sofa instead,” explains Philipp Hagspiel, Head of Research & Development at Freeletics. The results underline the importance of finding a type of training that isn’t only effective, but one which also offers variety and can be done without needing to travel anywhere.
How can you beat it?
“Firstly, make sure your routine doesn’t get boring – have a variety of different workouts and training plans. Training apps can help. By combining the Freeletics Bodyweight, Running and Gym apps for example, you can ensure you have a range of workouts full of variety to keep your motivation up. Secondly, you don’t have to go it alone. By joining a community, you will find motivation in the form of others. Freeletics users find motivation in our 13-million strong community, where users support, help and motivate each other every day. A community can help you stay on track as you will see the progress of others and be motivated to share your own,” recommends Philipp Hasgpiel.
AN EFFECTIVE WORKOUT DOESN’T HAVE TO BE A LONG WORKOUT
Following closely behind lack of motivation, a third (32%) of respondents cited a lack of time as their most common reason for missing a workout. This isn’t really surprising, considering that 28% feel their current fitness routine takes a lot of time. These findings show that not only are people following a fitness regime which is not time-efficient, but also that these regimes are impractical and hard to stick to. Fuelling these problems are the common misconceptions around what an effective routine actually is. While 19% of respondents think you need to exercise for a lengthy 41 to 60 minutes for a workout to be effective, 50% believe it takes 21 to 40 minutes. “Despite common myths, you don’t need to do an hour-long workout for it to be effective. In fact, just a 15-minute workout can often lead to better results than a 90-minute one,” says Philipp Hagspiel.
How can you get time on your side?
“While it is true that time is one of the biggest hurdles when it comes to exercise, you should consider what you have time for during the day and set a fixed time for training. Also, bodyweight workouts are a perfect solution if you’re pressed for time. You won’t have to travel to and from a gym, as they can be done without any equipment, anytime and anywhere – even in front of the TV or while you are waiting for something to cook in the oven. The workouts in the Freeletics Bodyweight app are just like this, and also incorporate some HIT (high intensity training), which is also a very efficient way to work out, as it doesn’t take much time at all and keeps your metabolism up even after you have finished your workout.”
COMMON MYTHS AROUND HOW TO LOSE WEIGHT
Among those trying to lose weight, only 9% do bodyweight exercises to achieve their weight loss goal. This is significantly lower than the most popular types or training – running and cycling (both 28%) – and indicates the widespread misunderstanding around the benefits of this type of training. Philipp Hagspiel sets the record straight: “Bodyweight training, especially high intensity training, is a great way of boosting your metabolism and burning lots of calories. And the one and only driver of weight loss is caloric deficit – burning more calories than you eat. This type of training accelerates your metabolism and keeps burning calories even after you’ve finished training.” A brief look at the thousands of Freeletics body transformations on the internet also highlight the effectiveness of bodyweight-only training.
When it comes to nutrition, calorie counting remains the top diet choice for those trying to lose weight, with 31% of respondents stating that they are most likely to follow this lifestyle, followed by those who control the macronutrients they eat (19%). Only half as many (15%) would choose to eat unprocessed, ‘clean’ foods (15%) instead of calorie counting. This could be partly due to the fact that 25% of respondents believe that eating healthy foods is too expensive or requires too much planning time (20%). But calorie counters are not necessarily eating healthy foods, and the diet method can often have a negative effect on your relationship with food, while also increasing cravings and leaving many people gaining weight once they stop counting calories. Katharina Kaiser, Nutrition Specialist at Freeletics, comments: “Calorie counting is a common method for trying to lose weight, but shouldn’t be the route to caloric deficit. Scientifically, counting calories is inaccurate and can largely fluctuate depending on how food is prepared, often leading to a yo-yo effect. On the psychological side, this method can also lead to an obsessive and negative relationship with food.”
How can you break out of the calorie prison?
Katharina has some useful tips: “A more sustainable nutrition plan to follow is the consumption of healthy, clean foods only. These foods are unprocessed and don’t contain added sugar, preservatives or additives. They are also high in essential vitamins, minerals, fibre and healthy omega-3 fatty acids.” Marina Rösser, Nutrition Specialist Meal Concept adds that “eating clean doesn’t necessarily mean spending a fortune on ingredients. For example, the staple ingredients in the Freeletics Nutrition app are simple, usually widely available and inexpensive, such as cottage cheese, oats, eggs, courgettes, lentils and brown rice. Buying your ingredients in bulk or frozen also means you can stock your kitchen for less money. More expensive ingredients such as chia seeds, quinoa and nuts have a long shelf-life and are usually only used in small quantities at a time, so will go a long way. Remember that buying healthy, wholesome foods is an investment in your body, health and wellbeing.”
05/01/2017Freeletics New Year Campaign: 2017 is the Year for Becoming your Best Version
Munich, January 5th, 2017 – “New year, new me.” It’s that time again. As everyone makes their pledges for the new year, getting fit and healthy is expected to top the resolutions list again in 2017. But for Freeletics, creator of some of the world’s most popular fitness apps, there is more to it than that. After the very honest and award-winning “The Truth About Greatness” campaign last January, Freeletics launched its 2017 New Year campaign “Become Your Best Version” this week. The campaign can be spotted on the fitness and lifestyle company’s social media channels, while TV ads will run in the US, UK, France and Germany.
The campaign sets Freeletics apart from many of its competitors who focus on more short-term goals, such as six-packs and flat abs. Instead, it positions Freeletics as a sustainable, healthy lifestyle – a way for everyone to unleash their own potential, no matter who they are or what their fitness level. It aims to motivate and inspire people to aim higher and become more than they thought they could be. “New Year’s resolutions always generate an important push for the fitness industry. People want to lose their winter weight and get in shape for summer. But we want them to think much bigger than that. Freeletics is about more than just getting a six-pack or being toned – it’s always been about becoming the best version of yourself. We want this to be people’s resolutions this year – to become the best and strongest person they can be – which is why we decided to make it the focus of our New Year campaign,” explains Pierre Dominique Ostrowski, Vice President of Marketing at Freeletics.
The campaign was produced in collaboration with the Berlin and LA-based production company It’s us Media. A core part of the production was the creation of media assets for targeted paid ads as well as social media channels. As the assets will be used intensively in the US market, the campaign was shot on location in Los Angeles. “With It’s us, we found a partner who perfectly understood our integrated creative and production approach. Together, we fulfilled our broad content needs, from TV and YouTube to in-app, owned channel and paid ad assets which we can later adapt, extending the campaign further into the future,” says Freeletics Head of Creative, Marco Obermann.
The YouTube video features its own custom-made soundtrack with up-and-coming duo Young Futura, featuring rapper Beau Young Prince from Los Angeles. The lyrics, which were specially written and performed for the campaign video, underline its message perfectly while also transporting it emotionally: “Go hard and push your limits, and you will feel alive – do that, and you can do anything in life.” And this is exactly the point. Freeletics believes that every person has the potential to do great things – they just have to realize it. And working on yourself is the first step. Taking on the challenge of getting into the shape of your life opens doors to all kinds of other challenges in life. And accepting them.
To support the visual campaign, Freeletics also launched a new social sharing tool this week, allowing people to make their own personalized pledges for 2017 and share them with friends on social media, or keep as a private reminder of their goals for the next 12 months. Why do this? Because those who have a clear goal are 10 times more likely to succeed than those who don’t. And Freeletics users know a thing or two about succeeding.
For more information about Freeletics, visit www.freeletics.com.
Pierre Dominique Ostrowski (Vice President of Marketing)
Marco Obermann (Head of Creative)
Andreas Laufenberg (Art Director)
Michael Hubl (Head of Online Marketing)
Credits It’s us Media:
Ben Föhr (Executive Producer)
Noël Dernesch (Director)
Friede Clausz (Director of Photography)
Jan-Fabian Klein (Editor)
16/11/2016UK Survey Confirms that Calorie Counting is not the Answer for Healthy and Sustainable Weight Loss
London, 16th November 2016 – The popular digital health and fitness brand Freeletics recently carried out a survey of 1036 people, looking into the diet habits of people across the UK. The findings did not only confirm that calorie counting does not work long-term for many people, but also showed that it has a detrimental effect on people’s relationship with food and their general wellbeing. Findings that affirm the company’s move to create a digital nutrition product which deliberately avoids dieting and counting calories.
Calorie counting has been seen as an effective weight loss method in the past, with more than three-quarters (77%) of calorie counters aiming to lose weight. This number is even higher amongst women, with 84% of female respondents identifying weight loss as their main goal when calorie counting. The method involves controlling and limiting one’s daily calorific intake and documenting everything which is eaten every day, so as not to exceed a certain – often low – limit. The survey revealed that, although calorie counting is usually done in order to lose weight, almost a fifth (19%) of participants actually gained weight once they started.
CALORIE COUNTING INCREASES CRAVINGS, STRESS AND DISSATISFACTION
Taking a closer look at people’s experience of calorie counting, it confirms that the dieting method is not an ideal way to achieve the desired results. On the contrary, it appears to encourage unhealthy eating habits: more than half (55%) of respondents said that calorie counting led to increases in their cravings and a further 10% admitted to binge eating when they tried calorie counting. This is the key problem when it comes to such diets – the more we restrict ourselves, the more we think about food, making us eat more.
In addition to this, over a third (36%) gained lost weight back as soon as they stopped counting calories. The average person gained 5.7kg (approx. 12.6lbs), with those in London seeing the biggest increase – 7.3kg (approx. 16.1lbs) – compared to other regions in the UK. Considering that calorie counting requires a lot of time, patience and work to be effective, this underlines the fact that it is not a practical or sustainable way to lose weight and lead a healthier life.
When calorie counting, many people feel as if they are trapped in a “calorie prison,” constantly obsessing over numbers and limits, afraid of food with too many calories and sometimes feeling guilty about eating. “Calorie counting in particular often leads to psychological issues where people obsess over calories, which makes them think about food more and more, thus creating an unhealthy relationship with food,” explains Katharina Kaiser, Nutrition Specialist at Freeletics. The experience left half (50%) of participants hungry and unsatisfied and over a third (36%) said it took the joy out of eating and left them feeling stressed. A further third (31%) found calorie counting exhausting and no longer want to quantify the food they eat.
WHY CALORIE COUNTING DOESN’T WORK
Over half (51%) of participants feel that calorie counting is not a long-term weight management solution, with a further 21% being unsure. One of the key problems restrictive diets such as calorie counting poses, is a lack of education - 27% believe that counting calories equates eating healthy food, which is just not the case. Foods and drinks low in calories can contain other, very unhealthy substances, so calories are not an indicator of how healthy foods are. Katharina Kaiser explains why: “For example, if we compare 250g of crisps with 250g of avocado we see that they have roughly the same amount of calories, but the crisps are full of “empty calories” and harmful trans fatty acids, while the avocado is full of healthy omega 3, potassium and fibre.”
It is important to realise that not all calories are equal. Whereas an avocado has a relatively high calorie density, it is still a very healthy food, and far healthier than crisps. Calories are not the foundation of a healthy diet and counting them does not offer any guidance on what is healthy and what isn’t. The body doesn’t just need calories – it need nutrients. This is why the key to sustainable weight loss lies with macronutrient composition rather than calorie value.
THE BEST DIET IS NO DIET
When asked what their preferred weight loss method was, 62% of respondents said eating healthy, balanced but tasty meals – the most popular option. Only 18% named calorie counting. “By integrating balanced eating principles into your daily routine, you can avoid the laborious activity of calorie counting or the classic yo-yo effect as you come on and off intense diet regimes. Enjoying high quality, natural and unprocessed foods offers flexibility to your diet and can be adapted for all dietary preferences. It also provides a long-term and sustainable method for achieving your weight loss goals and staying healthy and energised,” confirms Katharina Kaiser.
This is exactly why the Freeletics Nutrition app actively counteracts the calorie counting trend, instead bringing wholesome and healthy food into people’s kitchens and educating users about “clean eating” – eating wholesome, unprocessed foods rich in everything the body needs. This is not only a more natural approach to weight loss, but also helps to create a healthy and balanced life. And perhaps the most important detail: it is not a restrictive diet, but a sustainable, healthy lifestyle with various long-term benefits and many easy, delicious meals along the way.
04/11/2016Freeletics Bodyweight, One of the World’s most Popular Mobile Fitness Apps, now Available in Japanese
Munich, November 4th, 2016 – Based in Germany, Freeletics is the creator of some of the world’s most popular fitness apps – highly personalized, effective and motivational training systems directly on your smartphone. The Freeletics apps allow people of every age and fitness level to achieve their training goals anytime, anywhere. Building on its overall goal of helping every single person to unleash their physical and mental potential, Freeletics is now making its flagship Bodyweight app more accessible to more people than ever and, shortly after the release of the Turkish app, is pleased to now also announce a brand new version of the app in Japanese. This is the eight language the app has been released in (following English, German, French, Spanish, Portuguese, Italian and Turkish), with the launch coming just days after the company reached 12 million registered users worldwide. More users than the entire populations of Denmark and Singapore combined.
“Japan is a very exciting market with a lot of potential. For example, more and more people have been signing up to gyms and buying fitness wearables over the last years in Japan, showing that their interest in fitness is growing,” explains Freeletics CEO Daniel Sobhani. “And we are very happy to now help more people in Japan shape their lives according to their own personal goals, building their fitness, willpower and confidence along the way.” The Freeletics Bodyweight app is based on short and effective high intensity interval workouts which simply require your own bodyweight, nothing more. Just four square meters of space are all it takes to get real results with over 1,000 training variations directly on your smartphone. No equipment, no hours spent at the gym, just a way to train wherever and whenever you want, no matter your experience.
Free Athletes can further personalize their workouts with the Freeletics “Coach” subscription. Coach users receive weekly workout plans customized exactly to their goals, needs and experience. The Coach caters to everyone’s needs and is ideal for both beginners and pros. A personal fitness test allows the Coach to tailor workouts to every user’s current fitness level and goals. Video tutorials and training instructions demonstrate the various techniques to ensure precise execution. With each new week, users give the Coach valuable feedback, so workouts can be personalized even further to suit each Athlete’s progress. And now this personal trainer for your pocket, along with all other features, are also available in Japanese.
“Everyone can take control of their own health and fight to achieve their goals”, adds Sobhani. “This is what Freeletics stands for and we are passionate about helping people all over the world become the best version of themselves. Adding Japanese to our portfolio of languages is another important step along the journey.”
Freeletics Bodyweight is more than just a training program. At the heart of Freeletics is the community of over 12 million Free Athletes spread all over the globe. The app provides users with a unique social platform that allows Athletes to connect, motivate and inspire one another and achieve and share their progress and fitness goals. With over 12,000 new Free Athletes signing up daily, the community continues to grow and inspire others to become fitter, stronger and lead healthier lifestyles.
To offer more ways for people to become the greatest version of themselves, Freeletics launched three completely new training apps this year. All developed by sports scientists and athletes, they achieve fast, visible and long-lasting results through different training systems, all of which can be accessed with the Training Coach:
• Freeletics Gym guides users through effective barbell training in the gym, putting an end to hours spent on machines without results.
• Freeletics Running is based on incredibly effective interval-running, giving users a completely new and motivating running experience.
• Freeletics Nutrition, the newest Freeletics app, forms another vital pillar for a healthier and happier life. As a lifestyle and not a diet, the app helps people to eat healthily and to sustainably achieve their desired goals without counting calories and without the yo-yo effect of dieting.
For more information about Freeletics, visit www.Freeletics.jp. The Freeletics Bodyweight app can now be downloaded for free in Japanese. It can be found in the App Store and Google Play Store.
Based in Germany, Freeletics is the creator of some of the world’s most popular fitness apps – highly personalized, effective and motivational training systems directly on your smartphone. The Freeletics apps allow people of every age and fitness level to achieve their training goals anytime, anywhere. Building on its overall goal of helping every single person to unleash their physical and mental potential, Freeletics is now making its flagship Bodyweight app more accessible to more people than ever and is pleased to announce the release of the app in Turkish. This is the seventh language the app has been released in, following English, German, French, Spanish, Portuguese and Italian. And it will not be the last.
“Turkey is a very exciting market – it has been developing rapidly and is becoming one of the top fitness markets to watch, with a big potential for growth – bigger than some European markets even,” explains Freeletics CEO Daniel Sobhani. “And we are very happy that we are now helping more people in Turkey shape their lives according to their own personal goals, building their fitness, willpower and confidence along the way.” The Freeletics Bodyweight app is based on short and effective high intensity interval workouts which simply require your own bodyweight, nothing more. Just four square meters of space are all it takes to get real results with over 1,000 training variations directly on your smartphone. No equipment, no hours spent at the gym, just a way to train wherever and whenever you want, no matter your experience.
Free Athletes can further personalize their workouts with the Freeletics “Coach” subscription. Coach users receive weekly workout plans customized exactly to their goals, needs and experience. The Coach caters to everyone’s needs and is ideal for both beginners and pros. A personal fitness test allows the Coach to tailor workouts to every user’s current fitness level and goals. Video tutorials and training instructions demonstrate the various techniques to ensure precise execution. With each new week, users give the Coach valuable feedback, so workouts can be personalized even further to suit each Athlete’s progress. And now this personal trainer for your pocket, along with all other features, are also available in Turkish.
“It’s never too late to start,” adds Sobhani. “Everyone can take control of their own health and fight to achieve their goals. This is what Freeletics stands for and we are passionate about helping people all over the world become the best version of themselves. Adding Turkish to our portfolio of languages is another important step along the journey.”
Freeletics Bodyweight is more than just a training program. At the heart of Freeletics is the community of over 11 million Free Athletes spread all over the globe. The app provides users with a unique social platform that allows Athletes to connect, motivate and inspire one another and achieve and share their progress and fitness goals. With over 12,000 new Free Athletes signing up daily, the community continues to grow and inspire others to become fitter, stronger and lead healthier lifestyles.
To offer more ways for people to become the greatest version of themselves, Freeletics launched three completely new training apps this year. All developed by sports scientists and athletes, they achieve fast, visible and long-lasting results through different training systems, all of which can be accessed with the Training Coach:
• Freeletics Gym guides users through effective barbell training in the gym, putting an end to hours spent on machines without results.
• Freeletics Running is based on incredibly effective interval-running, giving users a completely new and motivating running experience.
• Freeletics Nutrition, the newest Freeletics app, forms another vital pillar for a healthier and happier life. As a lifestyle and not a diet, the app helps people to eat healthily and to sustainably achieve their desired goals without counting calories and without the yo-yo effect of dieting.
For more information about Freeletics, visit www.Freeletics.tr. The Freeletics Bodyweight app can now be downloaded for free in Turkish. It can be found in the App Store and Google Play Store.
31/05/2016A Nutritionist in your Pocket: Freeletics Launches Cutting-Edge Nutrition App
With a best-in-class app for bodyweight training, a revolutionary interval Coach for highly effective running sessions and a full-body barbell workout system for gym goers, Freeletics is a 21st century fitness pioneer. The singular goal of the rapidly growing company: to help you become the greatest version of yourself. This goal is now augmented by a 100% user-tailored clean eating app which marks the beginning of the complete Freeletics lifestyle, from movement to nutrition.
Munich, May 30, 2016 – Alongside regular exercise, nutrition plays a particularly important role in leading a healthy, fit and fulfilled life. For this reason Freeletics is now adding the key element of nutrition to its product portfolio with Freeletics Nutrition – a personal nutrition coach packaged in a beautifully designed smartphone app, providing users with tailored meal plans and easy to prepare recipes.
PERSONALISATION IS THE KEY TO SUCCESS
Freeletics Nutrition was developed by top nutritionists based on clean eating principles. It’s design avoids the pitfalls of classical diets by offering flexibility and catering to nearly all dietary preferences. But its greatest asset is a state-of-the-art algorithm that takes into account unique user parameters, from physique, behaviour, eating habits and even training routines. Whether weight loss, muscle gain or overall health improvement, this deep personalisation allows users to reach their goals in the most effective and sustainable way.
The Coach generates 100% tailored meal plans and nutritional advice each week. These meal plans contain recipes with optimal calorie quantities, macro-nutrient ratios and portion sizes which eliminates the need for laborious calorie counting or recipe hunting. The nutritional advice and motivational messages help users to adopt a clean eating lifestyle for the long-term and avoid the yo-yo effect of dieting.
A NUTRITIONIST IN YOUR POCKET
The Freeletics Nutrition app is just like having a nutritionist in your pocket, always ready to give you personalised support to help you eat clean and reach your goals. Like a real, live human being, the Freeletics Nutrition Coach listens and adapts to feedback. From suggestions to eat on the go or at the restaurant to dynamic meal plan adjustments when indicating a training session, the Freeletics Nutrition Coach offers the flexibility no diet ever could.
A LIFESTYLE, NOT A DIET
Freeletics Nutrition is an integrated lifestyle, not a diet. This lifestyle is inclusive and adapted to vegetarians, pescatarians and a large number of food intolerances. Calories count but people shouldn’t be counting calories. Freeletics Nutrition takes care of the guesswork and lets people enjoy high quality, natural and unprocessed foods. Freeletics Nutrition recipes are not only tailored to user preferences but easy to prepare. Ingredients are familiar, affordable and fit perfectly into the daily routine of even the busiest individuals.
Inspired by the passion of Free Athletes all over the world, developed by sports scientists and fitness experts, and made for ambitious athletes: Freeletics, the internationally successful digital fitness provider based in Munich, now presents MAX. PRFRMNCE, their first performance collection from the youthful athleisure brand Freeletics Wear, designed to provide maximum support for athletes during their training. Whether the training plan includes burpees, sprints or exercises with a barbell bar – MAX. PRFRMNCE lives up to the demands and individual requirements of athletes and their various training methods. Similar to Urban Grounds, the first collection by Freeletics Wear, MAX. PRFRMNCE is now also available from the Freeletics online shop.
HIGH-QUALITY FEATURES ENABLE NEW TOP PERFORMANCES
When developing the various models, close attention was paid to ensuring high quality to satisfy the varied requirements of different training conditions. That's why the new pieces are made of athletically cut and breathable fabrics with a performance-enhancing compression effect. And that's not all: The special Freeletics performance material Dry/Tex, for example, regulates the moisture on the skin and improves performance, while features such as Lightweight and AerFlow ensure freedom of movement and comfort during training. Flat seams also prevent unpleasant rubbing and skin irritation, which is particularly important for exercises with many repetitions or regular movement patterns, such as running or situps.
MORE THAN JUST STYLISH BLACK AND GREY TRAINING CLOTHES
The new models for men and women include ergonomically cut tights and shorts, as well as functional long-sleeves and tank tops. One additional model, the comfortable sports bra for women, fits like a second skin, and supports female athletes in achieving new personal bests. The robust training gloves, which grip a pull-up bar just as well as a smartphone, are a useful accessory that rounds off the new performance collection.
In just a few weeks there will be even more products added to the performance collection, also focused on optimally supporting athletic training performance with innovative technology. Freeletics Wear products are shipped to all European Union countries, as well as to Switzerland and Norway. Payment via credit card, PayPal or bank transfer. The price range for the new models is from 35 to 55 Euros (prices in the online shop, plus shipping costs).
With Freeletics Gym, the globally successful sports brand launches the world's very first digital and fully customized workout programme for barbell training in the gym. In doing so the young company is not only revolutionizing the entire gym market, but also taking a further major step towards fulfilling its vision: Freeletics aims to help everyone around the world to unleash their full physical and mental potential and become the strongest version of themselves.
Freeletics Gym lays the best foundations for doing just that: The training system, developed by professional athletes and sports scientists, embedded in an innovative, outstandingly designed app, suits all fitness levels. And on top of that, with Freeletics Gym athletes can enjoy comprehensive, highly effective workouts in the most simply-equipped gym using only a barbell with some additional weights.
TIME-EFFICIENT AND HIGHLY CUSTOMIZED IN TYPICAL FREELETICS STYLE
Adapted to their personal goals, the so-called Free Athletes (Freeletics users) can put together any individual training programme based on their goal, be it building muscle strength and size, losing fat and increasing muscular endurance, or both. All training sessions target a variety of muscles, allowing maximum training progress. So they specifically combine classic functional strength training exercises with high-intensity interval training using barbells or rowing machines. Overall, 37 different workouts push users to their limits each week and are - in true Freeletics style - named after Nordic gods. This makes Freeletics Gym not only unique and highly effective – it makes training at the gym a totally new experience.
GYM TRAINING REDEFINED
In the long run, properly executed training not only enables you to progress faster in weights, but it is essential for athletes' physical health. Freeletics is aware of this challenge and sees properly structured training as a core value for any Free Athlete. To support athletes in this respect, the digital Training Coach uses a detailed movement teaching system, as well as over 20 'how-to' videos, to slowly introduce athletes to the movements step by step. The more complex movements can also only be accessed by athletes with higher experience levels.
MORE THAN JUST AN APP WITH STRENGTH EXERCISES
The special warm-up system is designed to prepare the athlete's body for the challenges ahead. A built-in cool-down feature is used not only for relaxation and initiating the regeneration phase, but also specifically promotes the mobility required for Freeletics Gym exercises.
20/01/2016Freeletics Running at the Starting Line (ENG, DE)
Running is not just the oldest and most natural form of movement. Running is suitable for all people who have their own life goals and are ready to work hard in order to change their life. The world's fastest-growing digital sports brand is sets the stage for this perfectly with Freeletics Running. The novel training system embedded in an innovative app with an extraordinary design trains the physical and mental strength of the athlete and helps them achieve each individual goal quickly and effectively.
By expanding its product portfolio, Freeletics is making the next, decisive step towards its vision of enabling each and every person to unleash their full physical and mental potential and become the strongest version of themselves.
Freeletics Running sparks enthusiasm for running again
Freeletics Running is more than just an app for recording running sessions. Its training concept - developed by athletes and sports scientists - includes short, intensive interval runs, which produce fast results and stimulate maximum performance, as well as individual long-distance runs. Each week, a total of twelve different workouts push athletes to their absolute limits and - in typical Freeletics style - are named after the gods and beings of Egyptian mythology. This makes Freeletics Running not just unique and effective - it creates a whole new running experience.
An individual workout with exceptional user experience
Whether you are a beginner or an advanced athlete, whether you want to lose a couple of kilos or improve your stamina and speed: the digital Running Coach is suitable for every fitness level and creates training programs which are individually tailored to the training objective and personal feedback of the user. Practical audio prompts with detailed training instructions help the runner concentrate 100% on their performance – so having to look at your smartphone or running watch, which can be annoying, is now unnecessary. Due to the precise GPS function, which determines when an interval or pause is finished, running tracks or measured distances are not necessary, even for more complex interval runs. Making athletes completely independent of place and time - already a familiar and proven principle of Freeletics.
15/12/2015Freeletics, One of The World’s Most Popular Mobile Fitness Apps, Now Available in Italy (ENG, IT)
Freeletics, one of the world’s fastest growing fitness and lifestyle companies, is now available in Italy. Based in Germany, Freeletics is a highly efficient and motivational physical and mental training system with over 1,000 training variations on the mobile and web app utilizing one’s own bodyweight which allows people of every age and fitness level to achieve their training goals anytime, anywhere.
The short and effective high intensity interval workouts are designed by scientists and athletes to achieve fast, visible and longterm results. Freeletics focuses on the most important elements of physical fitness: strength and endurance, while also providing nutritional coaching.
“Each individual has what it takes to actively shape their life according to their personal goals,” said Daniel Sobhani, CEO of Freeletics. “We offer a training system that not only fits the free lifestyle of this generation, but also fosters self-confidence, physical fitness and willpower.”
Free Athletes can further personalize their workouts with Freeletics’ “Coach” subscription. Subscribers receive weekly workout plans customized to one’s goals, needs and fitness levels. The Coach caters to everyone- beginners and pros alike. A personal fitness test gauges the individual performance level of every new Freeletics user, allowing the Coach to tailor the workouts of every new user. Video tutorials and training instructions demonstrate the various techniques to ensure precise execution. With each new week, the Training Coach is sent feedback, and workouts are further personalized to suit each athlete’s progress.
“It’s never too late to start,” said “Sobhani. “Everyone can take control of their own health and fight to achieve their goals. This is what Freeletics stands for, and we are passionate about helping people all over the world become the best version of themselves.”
At the heart of Freeletics is the social network of over 7,000,000 Free Athletes. The mobile app provides users with a unique social media platform that allows Free Athletes to connect, motivate and inspire one another online to achieve and document their individual fitness goals.
With over 12,000 Free Athletes signing up for the program everyday, the community continues to grow and inspire one another to become fitter, stronger, and to lead healthier lifestyles. For more information on the Freeletics Program, visit www.Freeletics.it. To download the Freeletics Mobile App, visit the App Store or Google Play.
10/12/2015Freeletics Launches First Street Wear Collection (ENG, DE)
10th December 2015 – With Urban Grounds, Freeletics – provider of the internationally successful digital fitness program – is now providing a clothing range. The first street wear collection from the new Freeletics Wear brand is not just about a rough look which perfectly suits the needs of athletes and expresses the passion for Freeletics. Athletically cut and functional fabrics with high-quality features such as lightweight cotton, AerFlow and DryTex support an active lifestyle and make sporty as well as fashion statements.
But there is more to Freeletics Wear than high-quality sports fashion with stylish design. For the recently established Munich-based company, entering the textile industry is the decisive next step towards its vision of helping each individual to become the best possible version of themselves. Because Freeletics is convinced that pure willpower and determination are required for success in life – characteristics that are based on both physical and mental strength and that Freeletics demands like no other sport. As people today want to celebrate their success away from their training area, too, Free Athletes, and anyone else who wants to, can now do so in any area of life with Freeletics Wear.
Urban Grounds is now available in the new Freeletics online shop and comprises both a collection of sporty leisure fashion and a selection of accessories. As well as hoodies and sweatshirts for women and men, athletic-cut shirts, high-quality training mats and functional gym bags are among the variety of products available. Shipped to all European countries as well as Switzerland and Norway. Payment via credit card, PayPal or bank transfer.
9th December 2015 - Freeletics is among the best Android apps worldwide of 2015. Google Play has awarded Freeletics the prize primarily for its outstanding positive reviews (4.4 of 5 stars) and because the mobile app has seen the strongest sales growth this year in the Health & Fitness category.
From a rapidly growing fitness trend to one of the strongest digital sports brands in the world: the fact that Freeletics is one of the best apps in the Google Play Store reflects the most successful year the young company has had since its establishment in June 2013. Since January 2015 alone, the number of Freeletics users has more than tripled; in the meantime, more than seven million Free Athletes in over 160 countries meet for joint workouts - and every day there are over 12,000 new users.
Whether it's workouts designed for beginners and women, new features such as "2x2", which you can use to train even in the smallest of spaces, or the launch of the world's first Freeletics Wear collection, the extended user experience is the main reason for Freeletic's positive development in 2015, as are improvements in the training algorithm, the onboarding process and the user feedback function.
Freeletics is taking steps towards growth in 2016 as well: "Within two years, we have successfully defined a completely new fitness category with Freeletics and have set this up on one of the most successful segments in the market" says Daniel Sobhani, CEO of Freeletics. "What we have achieved up to now is, for us, only the first step towards our vision: we want to help everyone in the world become the best they can possibly be. That's why we are continuing to develop our products every day and will soon take the next significant steps".
11/08/2015Freeletics Launches New Workouts (ENG, DE)
Every Free athlete is aware of Aphrodite: For many, the Greek goddess represents the entry point into the Freeletics world - but not just that, it's also the name of the workout that made the fastest-growing sports and lifestyle company famous around the world. And as of right now, 10 more deities can be mastered on top of the original 19. The new training programs offer greater variation and range for training, and a lot more. They are especially aimed at easing people into a healthy, athletic lifestyle. Now with almost 1,000 different training plans, the Freeletics Training Coach is even better at meeting users' specific training needs, and is more specifically aimed at getting women and Freeletics newcomers on board.
DESIGNED TO MEET WOMENS' NEEDS
Fewer strength exercises for the upper body, instead more exercises for the stomach, legs and bottom as well as workouts with a cardio focus – this is what many Free female athletes are seeking. So a big focus of the thinking behind new workouts was to meet these women's individual requirements, and thus six training plans have been designed exactly with female biomechanics in mind. This means the following: more individual exercises such as stand-ups, sit-ups and climbers incorporated into a workout and fewer repetitions. But overall each plan contains more circuits. This really pushes your pulse rate up high and specifically shapes women's lower body.
ADAPTED TO FREELETICS NEWCOMERS
The expanded Freeletics plan portfolio attracts more newcomers because several workouts contain a comparably higher number of breaks and require fewer exercises and rep numbers. Thus also makes easier for less sporty or overweight people to get started with the Freeletics training plans. And because they don't need you to have equipment such as pull-up bars or great amounts of space for the distance exercises such as runs or sprints, the new plans provide the ideal training parameters for anybody who prefers to train at home.
NEW CHALLENGES FOR THE ADVANCED
There's also something in the new workout for experienced athletes: With training plans that push the mind as well as the body, the athletes can set themselves new challenges and take their performance to the next level.
09/06/2015Freeletics Launches Home Workouts "2x2" (ENG, DE)
Being a Free Athlete doesn’t just mean training without equipment and using your own body weight – it also means being able to train regardless of restrictions, like space and time. The Freeletics ‘2x2’ Home Workout option now provides even more flexibility: four square metres are all you need to do the new, highly efficient exercises properly. Whether travelling on business, staying home with the children or stuck inside on a rainy day, thanks to ‘2x2’, athletes can incorporate Freeletics into their everyday routines even more easily than before.
NO EXCUSES – WHEN A MOTTO BECOMES ROUTINE
‘2x2’ leaves no room for excuses: even when they don’t have enough room to do exercises such as sprints or runs, users can still benefit from a full workout programme. Poor weather or “it’s too dark outside” are both common excuses for preferring to stay indoors – but they are no longer good reasons to skip a workout.
If a Free Athlete only has limited space available on a training day, then the digital Training Coach will replace the upcoming workout with equivalent exercise alternatives adapted to the individual’s fitness level and goal. In this way, athletes will be physically challenged to the maximum as well as mentally stretched and encouraged, regardless of the weather conditions on the day they decide to train like a Greek god.
FEWER POINTS – BUT MORE FLEXIBILITY
Although a successfully completed ‘2x2’ workout rewards the user with fewer points, the training provides a comparable physiological effect. For an integrated training experience, Freeletics advises its users to keep to the regular training schedule as much as possible, which the Training Coach creates from over 700 different exercise combinations based on the individual’s current and desired fitness level. However, the distance-free alternatives now give athletes even more flexibility in designing their Freeletics training week and helping them to stay on the ball.
05/05/2015Women Love High Intensity Training (DE, ENG)
More and more women are using High Intensity Training (abbreviated to HIT) as the optimal sport to get in shape effectively, healthily, and to maintain it in the long term. This is also clear in the increasing proportion of female Free Athletes at Freeletics: 35%* of users to date are female and every day thousands of women sign up to High Intensity Training where they train using their own body weight. High Intensity Training means that the body will be taken up to its limit for a short period of time. This not only sets high training stimuli, but also fuels the body's fat burning engine properly. Although it's enormously difficult, it saves a lot of time and is suitable for everyday use in a way that differentiates it from every other sport.
Again and again, however, rumours circulate that HIT is not suitable for ladies: The training is too hard and confuses their hormonal balance, women would build up unbecoming muscles, and besides, long and moderate workouts are the best choice if the priority is to lose weight.
So, is HIT really the best choice for women? Freeletics answered this question with a resounding yes, and did away with the usual prejudices:
1. HIT melts fat
High Intensity Training in combination with endurance training stimulates metabolism and ensures a high afterburn. Meaning that nasty flab has no chance!
2. HIT tightens muscles
Many women want one thing above all: Tight muscles. In actual fact, muscles "tightening" from a purely training-physiological point of view does not occur. What people mean is the purely visual impression when muscles are easily visible under the skin. This effect comes into play via a reduction in body fat, not due to strengthening of the muscles. This means that training with Freeletics actually generates increased muscle tissue, but without the size of women's muscles increasingly significantly in volume. Although female muscles are capable of the above, which is known as hypertrophy, due to their lower testosterone levels, this does not occur to the same extent nor at the same rate as in male musculature. Moreover Freeletics covers all the major muscles to the same degree, resulting in a "streamlined" total body picture emerging.
3. HIT stimulates mobility
High Intensity Training, e.g. with Freeletics, falls into the category of functional training. That means: It does not focus on individual muscles or muscle groups, but rather lots of large muscle groups at a time, meaning that the training works on all manner of movements at a time. This results in better body awareness, a more upright posture and more confidence in body movements, which is advantageous overall.
4. HIT trains the mind
During high intensity exercise, our body releases endorphins and slightly limits the activity of certain brain regions, which acts as a sort of brain restart function. Perfect for unwinding and leaving everyday problems behind. In the short term and in the long term this leads to a more balanced sense of self and also trains the ability to focus on yourself, similar to meditating.
5. HIT strengthens the back
Many women have to contend with a rather weak back, back muscles, and related back pain. Exercises like push-ups, burpees and sit-ups, as feature in Freeletics workouts, strengthen the back and ensure a strong midsection.
6. HIT prevents weakness in old age
During menopause, women are particularly vulnerable to the risk of developing osteoporosis, due to decreases in oestrogen levels, and due to the direct connection with bone density and growth. Strong muscles are the best way to protect your bones. Whoever trains them continuously will benefit from this later.
7. HIT tightens connective tissue
Most women have weaker connective tissue than men due to lower testosterone levels. This manifests itself in cellulite. It is not a health risk, but many women do not feel comfortable with it. Sport contributes to strengthening the connective tissue and to tighter skin. There are several reasons for this: When the skin is moving, it is "trained at the same" and better supplied with blood. Testosterone is secreted primarily during intensive workouts and collagen is then transported to the skin cells. In addition, body fat percentage can be reduced through regular training with Freeletics, and this can help to reduce cellulite.
Useful tips on this topic and others related to women and High Intensity Training can be found in the Knowledge Centre including nutrition-specific features for HIT-enthusiastic women.
18/03/2015Freeletics Launches TV Ad in France (DE, ENG)
A new TV advert by the international sports and lifestyle company, Freeletics, will be featured on French television from 18th March 2015 on the TV station RMC Découvert. Up until now the company has mainly engaged in online and word of mouth marketing. But this will now be complemented by a TV advert that has already proven a success in Germany. The TV campaign is aimed at a wide audience given that Freeletics is suitable for all ages and fitness levels, not just trained athletes, and that it can empower and sustainably support people on their way to a healthy and happy life.
11/02/2015Freeletics is No.1 in the Apple Store Charts (DE, ENG)
February 11, 2015. From rapidly growing sport hype to market leader in fitness apps – Freeletics is a startup success ade in Germany: In the Apple Store more than 1.5 million users have joined Freeletics in the last year alone. Today, over 3 million Free Athletes from across the world meet up to work out together – and there are even more every day.
Freeletics is the number 1 fitness app across the whole of Germany. In January the mobile app occasionally reached first place for total downloads, even threatening to knock Whatsapp down from the top spot. The number of Freeletics fans increases every day, and not only in Germany. Freeletics is also number 1 in the Apple Store in both France and Spain. Even in South America, fans of these high intensity workouts are pushing themselves to peak performance with burpees, squats, pushups, and more. All this according to the Freeletics motto: