Regularly move

In Guide by Océane Weber Views: 1

General

Stay on the move!

It has been proven that it can slow down the natural aging process through sport. Also unnecessary pounds melt. Because sport promotes fat burning and helps to prevent the natural breakdown of muscle mass.

A muscular body burns more fat, even at rest. Also, the skin over the strong muscles is firmer and smoother. Regular physical activity appropriate to the performance level and age has positive effects on the whole body, for example:

• The heart muscle is trained; the heart is thus more efficient and is better circulation. This affects positively the metabolism.
• To improve the coordination ability and responsiveness.
• Physical movement can improve also the mental efficiency.
• Through sport you can prevent various diseases, which often go hand in hand with lack of exercise, such as diabetes mellitus, obesity, high blood pressure (hypertension) or hardening of the arteries (atherosclerosis). It is already ill physical activity can often ease the complaints.
• Who is moving much, strengthens bones, lungs and the body’s own defence.
• Gymnastic exercises or light strength training benefit bones: the skeleton is stabilized and the bones are strengthened. Therefore, you can prevent osteoporosis (bone loss).

Who has fun in the activity and his body is doing something good, spoiled at the same time his soul: Sport makes confident, happy and balanced. Regular exercise reduces the production of stress hormones. Instead, our brains pour out the more hormones (endorphins).

Many reasons so that we move more!

Begin to slowly!

In the past, were you never or only little sporty active? No problem, if you are healthy and are under 35. But slowly start off with your sports program and expect no maximum performance at the beginning.

Are you older than 35 years? Then, you have a health check-up at the doctor’s Office before you start with a moderate exercise program. A regular check is important for men and women from the age of 35. completed anyway. In the check-up paid by the cash register, the doctors measure every two years, such as blood pressure, cholesterol and blood sugar. So, risk factors for heart and circulation can be detected in a timely manner.

Your doctor has nothing against a sporty fitness program to use? Then, start slowly and not too much. Otherwise you will lose the joy quickly to the movement. In particular, the correct preparation and follow-up is important.

Start your workout with a little warm up. Cold muscles provoke injuries such as strains and muscle tears. If you warm up five to ten minutes easy walking or walking, the muscles are good circulation. Tendons and ligaments are elastic, and the joints are prepared for the load. After training, five to ten minutes relaxed walk help your cardio vascular system to commute back to the normal state. If you suddenly cancel the stress, your body can get overwhelmed–dizziness, muscle cramps or nausea are possible consequences. Connect a few stretching exercises to slow going. Thus, you prevent that the muscles shorten.

Appropriate sports for all ages

There are many sports that are suitable for every age and every fitness level. Are especially recommended for beginners to, for example, hiking, walking, Nordic walking, cross-country skiing, swimming, or biking. This endurance sports are easy on the joints and no great demands on coordination. If you prefer trained indoors, finds appropriate cardiovascular equipment in well equipped gyms.

Hiking

Hiking belongs to the gentlest endurance sports and can be operated at any age. Even for people who are not restricted or suffer heart cardiovascular ailments may be suitable for hiking as a lighter Ausgleichssport. The load is relatively low. In contrast to jogging, hiking is also very easy on the joints. Hiking is good not only the body, but also the soul. While hiking in the fresh air, you can experience nature alone, in pairs and in the group. This relaxes and creates a good balance to the stressful everyday life!

Nordic walking and Nordic walking

Walking, fast walking with conscious use of the arm, is suitable for all age and ability groups. Also overweight, older people and returnees can easily operate this sport. Because of the step frequency, the load can be portioned well and individually. Train on the soft forest floor where possible and avoid paved roads.

As whale king variant Nordic takes hold increasingly walking with special walking sticks. The Poles make walking even joint-friendly. In addition, the entire upper body muscles is claimed through the use of stock. And that goes along with a calorie consumption increased in comparison to the normal walking.

Cross-country skiing

Cross-country skiing is fun and keep fit!

In winter, cross-country ski training in the trail is an excellent alternative to walking & co. Gently sliding movement protects back and joints and is therefore also for overweight people, as well as back and joint complaints. Classical skiing technique is best for beginners. The ski will be doing in prepared cross-country. Arms and legs move diagonally just as walking or running.

Cycling

Soft start: the wheel.

Cycling provides a gentle introduction to the heart cardiovascular training. By the seated position, the legs relieved of body weight and spared so the joints. Sitting on the saddle nature can also enjoy. And the movement of fresh air is good for body and soul. Neck, back and shoulder problems if you would like a straight posture on the bike. How about once again with a bicycle tour?

Swim

Swimming is suitable especially for overweight people.

Swimming is an especially joint-gentle endurance sports because of the buoyancy in the water reduces body weight to one-tenth. So spine and joints are relieved – a decisive advantage for all heavily overweight. At the same time, you can train your physical condition and the entire body’s muscles while swimming. In addition, swimming is a sport for every season. Summer outdoor pools and lakes shared for this offer.

Cardiovascular equipment

In the gym, you can train your cardio vascular system, for example, with stepper, elliptical trainer or stationary bicycle. The load can be controlled well on the programmes of the devices. The sender attached to the respective device and a chest strap, check your pulse. To avoid a high or even transferring. The trainers in the Studio can assist you in determining your optimal heart rate.

More information

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