| Interventions |
Group 1: HIT + HIRT: high-intensity strength / endurance training for 12 weeks; HIT: high-intensity endurance training (walking), 3x / week 35min each: 5min warm-up, 10x1min strong exertion, alternating 10x1min break, 10min cool-down; Instructions via smartphone application HIRT: high-intensity strength training (own weight, whole body training), 2x / week 30min each: 2 training cycles of 30s intervals. Change of exercise after 4 weeks to avoid monotony. Instructions via smartphone application Group 2: Entspannung + WHO Empfehlungen: Relaxation: Progressive Muscle Relaxation, 2x / week for 20 minutes each, instruction via smartphone application WHO recommendations: Reference to the WHO recommendation of> 150 minutes of physical activity / week |