Fit over 40 with Rene Murmann

Fit over 40 with Rene Murmann I empower ambitious men & women over 40 to age dynamically, smart and pain free by combining fitness and adventure while creating unforgettable memories

After winning his own 5 year battle with low back and neck pain, caused by a sedentary lifestyle, Rene took his experience as a former top cross-country skier and created his own fitness program. Specifically designed for ambitious and driven prime time men and women to age dynamically, smart and pain free. You don't enjoy the gym, neither do I? Join me in the journey of combining fitness, fun, adventure and lasting memories. I will show you how to get fit through experienced based activities.

Roller skiing around the local airport in Bern/Belp in fantastic fall weather. Today I skied my longest roller ski worko...
11/10/2022

Roller skiing around the local airport in Bern/Belp in fantastic fall weather.

Today I skied my longest roller ski workout since May - 62.5 km (about 40 miles) by just double poling.

Have you started roller skiing to get ready for the winter?

I ended the day with an hour of rowing. Tomorrow, it's back to running with poles, called ski bounding and a strength wo...
28/11/2018

I ended the day with an hour of rowing. Tomorrow, it's back to running with poles, called ski bounding and a strength workout. 🚣‍♂️🚣‍♂️🚣‍♂️🚣‍♂️✌✌✌✌
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I'm getting ready for some ski marathons. Have you ever done a cross-country ski race in the Euro- or Worldloppet series? They are lots of fun to do...
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The afternoon ski training session is over. It's time to go for a short run afterwards. 15 - 20 minutes at a very easy p...
15/11/2018

The afternoon ski training session is over. It's time to go for a short run afterwards. 15 - 20 minutes at a very easy pace is enough. The purpose to run for a few minutes is to release some of your muscle tension, especially in your upper body.
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All professional nordic skiers run for a few minutes after skiing. I ran just for 20 minutes and then did some stretching after that. You just get a lot easier out of bed the next morning.
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Strength training between the bed and the couch in my hotel room. Cross-country skiing can be so intense, even if you sk...
07/11/2018

Strength training between the bed and the couch in my hotel room. Cross-country skiing can be so intense, even if you ski very slow. My pulse rate was too high this morning and zi devided

That's why skiers are a lot more alert about their heart rate indication than runners.

It's winter magic in Switzerland. It looks almost like the northern lights, doesn't it!I did a strength workout on Satur...
05/03/2018

It's winter magic in Switzerland. It looks almost like the northern lights, doesn't it!
I did a strength workout on Saturday morning. It didn't take long to feel the soreness in my muscles. Especially my buttocks and triceps.
So that called to go dancing on Saturday night.
Doing that will help you on the recovery for next day's run or whatever exercise you are planning to do. Sitting on the couch would have made my Sunday afternoon run a lot more painful.

It was snowing and in the late afternoon even raining. That made it a perfect day to do a strength workout at home. I wo...
03/03/2018

It was snowing and in the late afternoon even raining. That made it a perfect day to do a strength workout at home.
I worked on all the major musclegroups. My muscles are tired and sore.
Running can wait until tomorrow.

After cold temperatures for the last few days, we got some snow. 🏃🏃🏃🏃🏃Running in the snow is certainly more comfortable ...
01/03/2018

After cold temperatures for the last few days, we got some snow. 🏃🏃🏃🏃🏃
Running in the snow is certainly more comfortable than in cold temperatures...

Eating nutrious food and lots of resting is just as important as training hard.
28/02/2018

Eating nutrious food and lots of resting is just as important as training hard.

This photo was taken on a tain ride through the Swiss mountains. Once at home, a short but intense strength workout was ...
12/02/2018

This photo was taken on a tain ride through the Swiss mountains.
Once at home, a short but intense strength workout was waiting.
Tomorrow, a bit of running is on my training's plan. I am still pushing myself, but am not as ambitious as I used too be.

I start the week off with a . Tomorrow will be , but without the snow.
05/02/2018

I start the week off with a . Tomorrow will be , but without the snow.

28/12/2017

This morning, a workout was on my schedule. It started with 15 minutes warm-up and ended with15 minutes cool down.

The actual session lasted just over 40 minutes.

15 × 30 seconds on (work)
15 x 60 seconds off (recovery)
10 x 1 minute on (work)
10 x 1 minute off (recovery)


* * * * * * * * circuittraining * * * * * * * * * * * * *

06/12/2017

In this exercise, you combine a front plank with a reverse plank. Unless in a static plank where you hold your position for a minute or two, you are constently moving.

It not only works your core section, but also your shoulders, wrists and legs. Try it and let me know!

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