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Strength training

The basic exercises of strength training deadlifts, squats, pull-ups, shoulder presses and bench presses are common terms for most visitors to a gym. But what does muscle building training mean and what positive effects does it have?

It includes any type of training that increases sports motor skill strength, resulting in muscle hypertrophy. This term refers to the increase in muscle cross-section, which means the thickening of the muscle.

To build muscle, training stimuli are applied that challenge the muscles beyond their usual level of performance through the intensity and repetition of the load.

Training strategies
Strength endurance training: here the focus is on the endurance capacity of the muscles, which helps as a fatigue resistance to prolonged stress.
Hypertrophy training: improvement of intramuscular coordination, i.e. more muscle fibers are active at the same time within a muscle and their interaction improves.
Maximum strength training (strength gain): is the training with very high weight and few repetitions to activate as many as possible of the gained muscle fibers to be able to use them.

You can do your strength training at Sportclub Grunewald both in the free weight area and on the hand-selected machines.

In addition to building muscle, the increased calorie consumption (and the afterburn effect after the workout) can also reduce fat in the long term.
Strength training and muscle building is not only effective for losing body fat, but also plays an important role in preventing injuries and back pain, for example.

Functional training

Functional training is a holistic training method in which several muscle groups are used simultaneously in free exercises.

Unlike strength training, the focus is not on muscle building, but on the targeted combination of mobility, strength and stability exercises. This strengthens several muscle groups, muscle attachments, tendons and also joints at the same time. This minimizes the risk of injury and strengthens the musculoskeletal system for intense athletic exertion.

Training structure

The functional training is designed on the one hand by core training (training of the body center / torso muscles) to improve body stability. On the other hand, through free exercises in which the dynamics of the movement sequences with jumping, mobility and strength elements are decisive.

In the cross-sport exercises, the most important basic sports motor skills: Strength, endurance, speed, agility and coordinative skills are integrated. A maximum training effect can be achieved by the whole body training with free weights, small devices and above all the body weight. This is because inter- and intramuscular coordination is stressed at the same time.

At Sportclub Grunewald you can design your individual functional training with kettlebells, ergometers, dumbbells and much more.

Cardio training

Endurance training, or cardio training, includes all sports that increase breathing and heart rate. In contrast to High Intense Interval Training (HIIT), in which short-term, load-intensive exercises are decisive, cardio training is based on similar, repetitive motion sequences that result in certain adaptation processes in the organism.

With cardio training, depending on the intensity and regularity, you can not only train your endurance, but also increase the respiratory volume of the lungs. The blood circulation of the organs and the brain is improved and the ability to concentrate is increased. In addition, the training will strengthen your immune system and reduce your body fat.

At Sportclub Grunewald you will find all the equipment you need to properly design your endurance training: from the classics such as treadmills, spinning bikes to cross trainers and Stairmasters, you can customize your workout.