{"id":630,"date":"2024-08-09T09:35:44","date_gmt":"2024-08-09T09:35:44","guid":{"rendered":"https:\/\/united-in-pace.com\/?p=630"},"modified":"2024-10-24T06:55:01","modified_gmt":"2024-10-24T06:55:01","slug":"training-beruf-und-alltag-14-losungen-um-alles-unter-einen-hut-zu-bringen","status":"publish","type":"post","link":"https:\/\/united-in-pace.com\/de\/training-beruf-und-alltag-14-losungen-um-alles-unter-einen-hut-zu-bringen\/","title":{"rendered":"14 zeitsparende L\u00f6sungen f\u00fcr 9-5 arbeitende Athleten"},"content":{"rendered":"<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"250\" src=\"https:\/\/i0.wp.com\/united-in-pace.com\/wp-content\/uploads\/2024\/08\/5-1.png?resize=250%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-643\" style=\"border-radius:20px;object-fit:cover;width:250px;height:250px\" srcset=\"https:\/\/i0.wp.com\/united-in-pace.com\/wp-content\/uploads\/2024\/08\/5-1.png?w=250&amp;ssl=1 250w, https:\/\/i0.wp.com\/united-in-pace.com\/wp-content\/uploads\/2024\/08\/5-1.png?resize=150%2C150&amp;ssl=1 150w\" sizes=\"auto, (max-width: 250px) 100vw, 250px\" \/><\/figure>\n\n\n\n<p>Viele Athleten und Athletinnen, mich eingeschlossen, haben ein arbeitsreiches Leben, in dem sie viele Aufgaben erf\u00fcllen m\u00fcssen - sei es mit der Familie, der Arbeit, Freunden, dem Training oder dem Wettkampf. <\/p>\n\n\n\n<p>Hier sind einige Tipps, die ich einbaue, um oft auf 8-10 Stunden Training pro Woche zu kommen:<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Trainiere in Innenr\u00e4umen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hometrainer:<\/strong> Spare Zeit, indem du zu Hause mit einem station\u00e4ren Fahrradtrainer (z. B. einem Wahoo Kickr) oder einem Laufband (z. B. f\u00fcr schlechtes Wetter) trainierst, das immer aufgebaut und einsatzbereit ist.<\/li>\n\n\n\n<li><strong>Stapelgewohnheiten\/Multitasking:<\/strong> Kombiniere Training mit Unterhaltung oder Arbeit. Sieh dir interessante Inhalte an oder h\u00f6re Podcasts und H\u00f6rb\u00fccher w\u00e4hrend deiner Trainingseinheiten. Ein Schreibtisch vor deinem Trainer erm\u00f6glicht es dir, w\u00e4hrend der Fahrt zu arbeiten.<\/li>\n\n\n\n<li><strong>Kopfh\u00f6rer mit Ger\u00e4uschunterdr\u00fcckung:<\/strong> Verwende die AirPods Pro oder \u00e4hnliche Ger\u00e4te, um Ablenkungen auszublenden und dich w\u00e4hrend deines Indoor-Trainings zu konzentrieren. Vor allem, wenn du einen lauten, l\u00e4rmenden Hometrainer hast.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Kombiniere Kraft und Kardio:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hybride Workouts:<\/strong> Maximiere deine Zeit, indem du Krafttraining und Ausdauertraining in einer einzigen Trainingseinheit im Fitnessstudio kombinierst. In den meisten F\u00e4llen mache ich zuerst eine Gymnastikeinheit und gehe dann auf das Laufband. Da dies meist l\u00e4nger als eine Stunde dauert, ist es ratsam, etwas zu essen.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Workouts am Morgen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fang fr\u00fch an:<\/strong> Du solltest dein Training vor der Arbeit absolvieren, um den Stress zu vermeiden, den du an einem anstrengenden Tag hast. Ein leichter Snack wie eine Banane oder eine Reiswaffel vor dem Training hilft mir meistens.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Nimm die Kinder mit:<\/strong><br>(ich habe zwar noch keine Kinder, aber ich w\u00fcrde die Gelegenheit nutzen, um die Kinder nach drau\u00dfen zu bringen)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Baby Jogger:<\/strong> Beziehe deine Kinder in dein Training mit ein, indem du einen Babyjogger benutzt, damit du Zeit mit ihnen verbringen kannst, w\u00e4hrend du deinen Lauf absolvierst.<\/li>\n\n\n\n<li><strong>Fahrradausflug<\/strong>: Wenn die Kinder bereits in der Lage sind, Fahrrad zu fahren.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Pendeln mit dem Fahrrad oder zu Fu\u00df:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aktiv pendeln:<\/strong> Verwandle deinen Arbeitsweg in ein Workout, indem du mit dem Fahrrad zur Arbeit f\u00e4hrst oder l\u00e4ufst. Das spart Zeit und sorgt daf\u00fcr, dass du dein Training absolvierst. Au\u00dferdem tust du etwas f\u00fcr deinen \u00f6kologischen Fu\u00dfabdruck. Eine Zeit lang hatte ich eine Wette mit zwei anderen Arbeitskollegen: Es ging darum, wer in einem Jahr am h\u00e4ufigsten mit dem Fahrrad zur Arbeit fahren w\u00fcrde. Das hat definitiv zur Motivation beigetragen.<\/li>\n\n\n\n<li><strong>Sei vorbereitet:<\/strong> Nimm das N\u00f6tigste am Arbeitsplatz mit, z. B. ein Handtuch, Duschzeug und Kleidung zum Wechseln, damit der \u00dcbergang vom Training zur Arbeit reibungslos verl\u00e4uft. Nimm gen\u00fcgend Lebensmittel wie ein gesundes Fr\u00fchst\u00fcck (z. B. Haferflocken) oder Snacks mit, damit du den ganzen Tag \u00fcber genug Energie hast. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Kombiniere Besuche mit Schulungen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Integriertes Reisen:<\/strong> Wenn du Freunde oder Familie besuchst, solltest du mit dem Fahrrad fahren. Ich wohne zum Beispiel 37 km von meinem Zuhause und meinen Eltern entfernt. Um sie zu besuchen, nehme ich gerne mein Fahrrad.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Halte eine Sporttasche bereit:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sei vorbereitet:<\/strong> Habe immer eine gepackte Sporttasche dabei. So kannst du jede unerwartete Gelegenheit f\u00fcr ein Training w\u00e4hrend des Tages nutzen.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. Mahlzeit vorbereiten:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Effizienz in der K\u00fcche:<\/strong> Bereite die Mahlzeiten im Voraus zu, um sicherzustellen, dass du deinen K\u00f6rper mit nahrhaften Lebensmitteln versorgst, ohne dass du jeden Tag zus\u00e4tzliche Zeit aufwenden musst. Ich koche mir abends immer ein Abendessen, das ich dann am n\u00e4chsten Tag mittags wieder esse. Das l\u00e4sst sich nat\u00fcrlich auch auf mehrere Tage ausdehnen.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>9. Energiemanagement:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Priorisiere die Erholung:<\/strong> Erkenne, wann der Stresspegel zu hoch ist. Es ist in Ordnung, ein Training ausfallen zu lassen, wenn du dadurch deine geistige und k\u00f6rperliche Gesundheit erh\u00e4ltst. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>10. Powernaps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Schnelles Aufladen:<\/strong> Baue kurze Nickerchen in deinen Tag ein, um deine Erholung zu f\u00f6rdern und dein Energieniveau zu erhalten.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>11. Flexibilit\u00e4t im Home Office:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spare Zeit beim Pendeln:<\/strong> Wenn m\u00f6glich, arbeite von zu Hause aus, um Zeit f\u00fcr das Training zu haben. Dann kannst du auch in deiner Mittagspause trainieren.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>12. Erw\u00e4ge eine Reduzierung der Arbeitszeiten:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Weniger arbeiten, trainieren und mehr genie\u00dfen:<\/strong> Wenn es finanziell machbar ist, solltest du deine Arbeitszeit reduzieren (z. B. von 40 auf 35 Stunden pro Woche), um mehr Zeit f\u00fcr Training und Erholung zu haben. Das ist etwas, das ich vorhabe zu tun. Nicht unbedingt, um mehr zu trainieren, sondern um mehr Zeit f\u00fcr andere wichtige Dinge zu haben. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>13. Beurteile deine Verpflichtungen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Konzentriere dich auf das, was z\u00e4hlt:<\/strong> \u00dcberpr\u00fcfe regelm\u00e4\u00dfig deine Priorit\u00e4ten, um sicherzustellen, dass du deine Zeit dem widmest, was dir am wichtigsten ist, sei es das Training, die Familie oder die pers\u00f6nliche Entwicklung. Du musst lernen, nein zu sagen zu Aktivit\u00e4ten, die dir nicht wichtig sind. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>14. Halte dich an einen Trainingsplan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bleib auf Kurs:<\/strong> Ein strukturierter Trainingsplan hilft dir, konzentriert zu bleiben und deine begrenzte Zeit optimal zu nutzen. Er hilft dir auch, selbst zu entscheiden, ob ein Training wichtig oder unwichtig ist.<\/li>\n\n\n\n<li><strong>Organisiert bleiben:<\/strong> Plane deine Trainingseinheiten f\u00fcr die Woche im Voraus. Das verringert die Entscheidungsm\u00fcdigkeit und hilft dir, deinen Trainingsplan einzuhalten.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Many athletes, myself included, live busy lives, juggling multiple roles &#8211; whether it\u2019s with family, work, friends, training, or racing. Here are some tips that I include to get to often to 8-10 hours of training every week: 1. Train Indoors: 2. Combine Strength and Cardio: 3. Morning Workouts: 4. Take the Kids Along:(don&#8217;t have [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-letters"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>14 Time-Saving Solutions for 9-5 Working Athletes | UNITED IN PACE<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/united-in-pace.com\/de\/training-beruf-und-alltag-14-losungen-um-alles-unter-einen-hut-zu-bringen\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"14 Time-Saving Solutions for 9-5 Working Athletes | UNITED IN PACE\" \/>\n<meta property=\"og:description\" content=\"Many athletes, myself included, live busy lives, juggling multiple roles &#8211; whether it\u2019s with family, work, friends, training, or racing. 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Here are some tips that I include to get to often to 8-10 hours of training every week: 1. Train Indoors: 2. Combine Strength and Cardio: 3. Morning Workouts: 4. 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