Healthy at home
The Tilburg University Sports Center has put on this page all kinds of possibilities to exercise at home. You will also find tips on staying healthy at the bottom of the page.
This page will be updated with new information, so take a look on a regular basis.
Online lessons
ClubJoy at Home
We already introduced you to sporting from home during the coronavirus period. The good news is that you can keep doing this.
ClubJoy at Home is an online video platform accessible via your laptop, PC, tablet, smartphone, and TV (via Chromecast). This platform has a wide variety of short workouts for everyone. It also features educational videos on training, lifestyle & nutrition. There are over 500 videos on the platform, and they are added to very regularly.
If you want to use ClubJoy at Home, first request the club code by sending an e-mail to: sport@tilburguniversity.edu.
Next, create a ClubJoy at Home account at www.clubjoyathome.tv. You will need to register with your own e-mail address and choose your own password.
Do you already have a FitSnacks.TV account?
Do you already have a user account on the FitSnacks.TV platform? Then we have good news. Your user account has been transferred to the new video platform ClubJoy at Home. You can log in at www.clubjoyathome.tv with the login details from your FitSnacks.TV account. All you still need to do is enter the new club code once to access all video content.
Online lessons on our You Tube channel
On our YouTube channel there are a number of videos on how you can do exercises at home to stay in shape.
Three short workouts: From sit-ups and crunches to push-ups and lunges.
Challenge #1: “Ab”normal
100 sit-ups* in 5 minutes
*Too heavy? Start with crunches.
Challenge #2: Upper/Lower Challenge
1 squat, 1 push-up*
2 squats, 2 push-ups
3 squats, 3 push-ups
Etc.
Till 10 squats, 10 push-ups
Keep going with squats, while lowering push ups:
11 squats, 9 push-ups
12 squats, 8 push-ups
13 squats, 7 push-ups
Etc. till:
19 squats, 1 push-up
20 squats, Finished.
Feeling up for it? Do it again!
*Are push ups too heavy?
Make a push up from knee position.
Make a push up leaning on a table or wall.
Challenge #3: “Legs”ercise
Time frame: 10 to 20 minutes, depending on your strength and stamina. Every minute on the minute. How does it work?
Start time and begin doing lunges.
After 1 minute: interrupt lunges and do 15 crunches.
Continue doing lunges again, while the clock keeps ticking.
When the minute has passed: interrupt your lunges and do 15 crunches.
Keep on doing this routine until you finish the time frame you have set yourself.
Home workout warming up and full body
A nice training schedule for four weeks. Good luck!
Running
It's spring so why don't you start running? This will make you active and make you feel fit. This is an individual running training, so don't run in groups.
Step-to-get-fit
Exercise more; start with a first step! Walking is an easy way to boost your health, energy, and mood. The benefits of walking are endless; it improves your immune system, reduces stress, and is fun to do together, but you can also go out on your own. To give you, as an employee, more guidance on how you can incorporate walking into your daily life, some suggestions/ideas (Dutch only):
Ommetje - Make walking more fun with this app - Hersenstichting
Erik Scherder | Why is walking good for your brain? - YouTube
Cup of coffee or tea as a stopover? Go to GROTTO in the Warande forest.