A valid form of exercise. Find out all that im more on this episode of the in good shape. Welcome to the show. The whats the best way to get access to ice yoga Strength Training, swimming and how much physical activity is really good for you to do and just to repeat the sun salutations. First 3 reps and the set or 15. And how long should you exercise . That all depends on what your goals are. Trying to build strength then aim for only a few repetitions. Building muscle requires more and building and tear and some particular types consistent training. But does smoking 10000 steps a day . Really have Health Benefits some people track the number of steps they take every day 210000 in 10000 steps every day. This is certainly wouldnt hurt. 10000. 00 steps. How far is that . Assuming a stride is 60 to 70 centimeters in length, then 10000 steps is between 6 and 7 kilometers. For many 10000 steps or a benchmark guess . Yesterday i did 12168. Now how does that . Its still early, but ive done 2000 so far. But who came up with a 10000 step room . Martin honda is an authority on the topic by the video is this your exercise is great and the more the better. But there is no scientific basis for 10000. 00 steps of the i think its just a marketing gimmick. Piece right. During the 1964 summer olympics in japan, there was an exercise grades. Soon afterwards, the mazda accompanied launched the 1st wearable pedometer. It was called um 4 months. Okay maam, is 10000 quote means step. K is counter data. So the name was to walk 10000. 00 steps a day or allow for the mechanical month. Ok could only count to 10000. 00 to get to fit the miles the hopes so that you might have muscle in everyday life. I dont exercise that much just so i tried to walk as much as i can. I count my steps and lately ive done 86, sometimes 10000. I make sure i always manage about 10000 steps a day. Marina does a health check to see how fits. She is, as all about walking, made a difference as an 18000. 00 descriptive walking. 10000. 00 steps is a great basic work out any of that coming up with that as a basis. You can tell that someone does a sufficient amount of move money to all size and i live in this and that. But when it comes to training that also stimulates the metabolism and keeps the heart and blood vessels healthy dining because into Training Like that, it has to be of a certain intensity and minus most degrees. The intensity is um the load test reveals how intense exercise should be for moving a miser. Like many people who have just started exercising, jogging cycling quickly, tend swimming cause pulse and Blood Pressure to rise significantly. For lot take levels also rose too quickly during the test, and thats a sign that while shes starting out, she needs to try and differently at a greater intensity. But for shorter duration is not the as a stop to with my advice to her would be to do structured workouts been slowly increase the duration get 5 minutes, 10 minutes, 15 minutes that will lead to better fitness and overall, Better Health counseling. As it says, loads outdoor training, the expert on diabetes has read many positive studies on walking. However, from a scientific standpoint, theyre often and conclusive. And lots of ation of studies dont allow us to do a causal conclusions. So an extensive study from sweden and 2020 provided some Robust Research results. Thats publishing and the, the patients who walk 4500 steps or more daily had a 50 percent lower risk of diabetes. Then study participants who are less active, tiny matters to give you feedback. Recently another study showed that people who walk regularly even live longer one man knows firsthand how crucial exercise can be and the case of illness. Just last summer thought done today for us was 20 kilos heavier. He was also constantly thirsty and exhausted due to his extremely high blood sugar levels and severe diabetes. Then he had a major physical crisis. So emotions, goals, because we rushed to the hospital and i went to the emergency room and you say, immediately said i had to stay there. His proper sugar levels were determined and the clinic. Now he inject insulin 3 times a day, counting steps helped bog down, get started in his new life, and hes much more active just box and meet. Yes, it was pretty much a must for me because im still young and i have a family at home. I have 2 small children, and i have my whole life ahead of me leaving from you. Hes begun to move a lot more and has checkups regularly. The gospel dissolving with the test results show that youve actually managed to make your sugar metabolism disorder completely disappear, even before or done to the post, no longer needs injections, and hes completely healthy again the theres a huge range of youtube videos showing high intensity training souls and very intense workout sessions have long been preferred by body builders will Strength Training the work out so short but push the muscles to the limits and the number of repetitions is low. Sounds like a good way to save time. The exercise is great for your health, but many people are put off by the amount of time they believe it will take up. Thats the problem. The exercise about 5 hours a week, twice, 2 hours a day. 20 minutes, half an hour, a day per week. The World Health Organization recommends a 150 to 300 minutes of moderate exercise for 75 to a 150 minutes of intense exercise. But a new study from australia that analyzed 70000 people over a period of 6 years showed that just 15 to 20 minutes of exercise a week can significantly increase your Life Expectancy. The discovery caused something of a sensation in Sports Medicine at the time. Even then all study participants were fitted with an accelerometer. The speed sensor, the tracks movement, and records, the effort involved to stomach and z. And researchers discovered that for the subject is just 15 to 20 minutes of intense exercise. A will lead to a 20 to 40 percent decrease in instances of cardiovascular disease and cancer and sunset. The surface puts intervening of time. So 20 minutes of exercise a week or just under 3 minutes a day is enough to significantly reduce the risk of heart attack stroke. And even cancer helena by law has worked out regularly for years because its good for her. Because i tried to come here a few times a week, so make up for all the time. Im sitting down at my office, just kind of knew what she combines, endurance training and muscle building exercises for 3 hours a week and moderate effort. But according to the australian study, she could also benefit from additional short intensive workouts assess fund is the exciting thing is that both those who are completely inactive and there is no exercise casually benefit in science, they say thats been corrected for moderate activity. The motor hot depend no matter how much moderate exercise you do, not you benefit from the short, intense session quotes and collectively attends even mind. If you already exercise, you can simply add some short demanding sessions. But you dont even have to go to the gym to increase your Life Expectancy. Its enough to just avoid elevators and climb 4 flights of stairs twice a day. Even less so the effort doesnt have to be so intense that you work hard for 5 or 10 minutes like, you know, hard work out for example, until you cant do it anymore. I honestly just the key is repeatedly exerting the muscles for a short period of time and everyday life without getting really tired of doing a couple of days in doom on the final dash 5 peddling hard on a slight incline on and by its good or turning off the motor on an e bike or running to the bus stop. Thats 200 meters away and thats by enough me to im a client on low find it. Its important to remember that to improve performance long term. The heart has to be really stimulated, challenged briefly, but intensely one dies and response, blood flow to the muscles improve these. Whats good to the hearts blood flow can also improve and the focus on short, intense repetitions can help increase Life Expectancy when during straining his worth while at any age. Rejuvenates yourselves and turns back your biological clock. Research has it done on university in germany, provided evidence for this back in 2018. The scientist looked at red blood cells, especially the chromosomes they contain their genetic information. Or at the end of the dna strands that make up chromosomes or what are called tell them years like the caps to the end of a shoelace. Telling me heres protected dna from frank and deteriorating, which is the normal part of the aging process. The each time cells divide the protective, tell them heres shorten, allowing the natural aging of the cell to progress. And within our biological age the german researchers were able to show that exercising can slow down this process. Especially in durance training. Did rejuvenate this else. Besides, that means we can delay the aging of ourselves, our muscles in our bone and send our blood vessels to them. So actually a combination of endurance increasing the physical activity and intense short work hours is the best thing we can do, especially. But the good thing is that you dont have to do everything at once. Anyone who manages to push themselves twice a day for 2 minutes and incorporate proper exercise into the daily routine can significantly reduce their risk of dying prematurely. Learning to will is a difficult and time consuming in depth even though practice session starts with kicks in the room. It takes most ladies about a year to be able to work on their own. So its no surprise that advancing to high jogging and running marisol. This takes much longer, some people even prefer to run like this. Its hard work to do it effortlessly and skillfully running backwards in real life. Lots of different matter altogether. A 100 kilometer run is a challenge and what most people cant manage normally. Marcus, the organs from one start runs backwards slash its helpful to look backwards because then you can see what youve already accomplished. You always have that when youre running backwards. Backward running has become an established sport. And it goes up to rec, was introduced to the discipline by her coach, oscars and stuff. And so its not so hard onto joins and you can lessen the impact more easily. Im kind of your best off field, very pleasant. In any case, im running backwards is considered particularly healthy. Its said to train the muscles in the back of the body. Sports scientists and ask lead to kind of tongue has taken a special interest in it by looking at flow from m v a and roots and what were running backwards. We have increased activity in muscles that we tend to neglect, to not use and everyday life. Thats who can beyond that to theres less impact on all the joints you use for these movement to somebody on site home phones. And last but not least of these. And they can help limit other injuries that can take place in the musculature. When we run normally on it, all sorts of people who sit at a desk a lot like law student konica, put extreme amounts of stress on just the front of the body that can cause back shoulder and neck problems. Nothing up right . And backwards of is if im pulling you up my, the pony tail. So you with these issues in mind, i know tongue developed a training program, many exercises target the bodies and neglected regions. Thumbs out, then you have the full range of motion. Another focus of his concept is exploiting the full range of motion, martial artist, athletes, and Office Workers all benefit equally from the approach. As always, when i push off with my legs and then extend my hips as if i were jumping backward. Many exercises from the sessions train the Posterior Chain muscles, which helps maintain fitness, by account directing strain from every day work and sports activities on those at the german sports university. Colognes institute for movement and neuro science researches underway to explore how sports and regular exercise affect the brain and memory deal and physical effects. The condition of man we studied people on the verge of dementia to find out if a regular exercise and sport regimen can slow or even prevent the progression of dementia. As what else i can do. In the bank support group of projects, elderly people who had not previously exercised trains 2 to 3 times a week for a year. One group worked on coordination and strength. Another trained endurance of the control group didnt exercise at all. Memory tests after 12 months showed a significant improvement in memory and the exercises and their perceived quality of life also increased. So to sum it up, backward running and training, the posterior muscle chain actually makes sense for the body. For the brain, the type of exercise doesnt matter. The most important thing is to do it regularly. What should you eat before or off to exercise . Its a question that has a multitude of ounces, and those offices are as varied as we are. Experts say theres no dietary concept that works for everyone, but they all agree on one thing, protein is very important. What do you know protein is . Are there to help muscles grow the food i thats most good bucks and can get us canada. Yeah, i know that from springs training, especially, which is about Building Muscle was thats where most people use in that its funding mice and im given the test would clear markets i used to doing role x when i did Competitive Swimming and i always drink them right after we train direct us, well, i told them please stand by doesnt slip down, roll eggs after he works out. But he does consume a lot of protein to the 42 year old personal trainer from the stuttgart works out almost daily and pays particular attention to building up his muscles. Proteins are actually very important for our muscles and our body. How come proteins provide Building Material for organs and blood and for enzymes and hormones as well. They play a key role in your immune defenses. The protein is made up of different amino acids in order for the body to produce its own tight teens. It needs 20 different protein building blocks. However, they cant make 9 so called essential amino acids on its on the body cant store proteins either. Thats why we have to consume them continuously with our food. Essentially for muscle Building Muscles consist mainly of proteins. When we exercise our muscles are subjected to stress. This can cause tiny tears which are the source of muscle soreness, but its not harmful. Our bodies encourage to build up new tissue in the process. The rebuilding of muscles is known as muscle, protein synthesis, and actually lead protein in order for it to work to get as much protein as possible from his food tuesday on board. Its very protein which meals 3. 00 to 4. 00 times a day. Model stuff is mice. Whos in the morning . I usually start with 3 to 4 a semester. Id like to add mushrooms and usually half an hour. Cato skips at lunch time. I have some kind of meet so much now im meeting the phone and green beans. My students not in the evening, usually right after i train, i have a shake and then a light fish like this. Pollock for late together with the source of carbs and vegetables, at least 5, like i have here. And uh, i know i can use excel in boxes. You got it, ill have it. Pc on bon weighs, 80 kilograms and consumes a total of almost a 140 grams of protein every day. Thats just under 1. 8 grams of protein per kilogram of body weight. To get the most of his protein from animal bases. Since me provides me a protein and vegetables. For example, the state contains an average of 23 grams of protein per 100 grams. Properly on the other hand, contains only 2. 8 grams the but it is possible to also obtain protein from plant based sources like lentils, and not the German Nutrition Society which promotes evaluate and publishes nutritional research. Recommend point 8 grams of protein per kilogram of body weight per day for adults. For those who exercise more than 5 hours a week, a protein intake of 1. 2 to 2 grams per kilogram of body weight is recommended. At the generally, the more intense the training, the more protein is necessary. Therefore, protein intake should be adjusted for high performing athletes. According to the German Nutrition Society, more than 2 grams is not recommended. The, its also important for people who already have pre existing kidney diseases, to avoid excessive protein intake which is nearly 2 grams of protein per kilo per day. Christie on bomb is that the upper limit of the recommended amount of protein for athletes. In addition to the amount, the timing of his protein intake is very important to him. He insist on heating a lot of protein directly after training. But does that really work . We ask food chemist, doctor hans pounds from the Cologne Sports University or he knows what influence nutrition has on our bodies and how to consume proteins sensibly for amateur athletes. He says the timing isnt all that important. If you have a dish dime for you, i would recommend a very diet for amateur. It always was they have to make sure they get enough protein from plant and animal sources, which it also doesnt really matter, is proteins consumes right after a workout or an hour or 2 later at dinner. As long as the amount is right opposite on the opportunity to make a student, its similar for competitive athlete. Its only that they require greater amounts of on theres widespread consensus among scientists that a balanced diet for at least provides the best protein intake. That means from both animal and Plant Protein sources for the toyota show for the info and other animal Protein Sources, like from Dairy Products as me, are somewhat closer to the human protein and human amino acid patterns. Its less than they are. And thats why theyre usually considered higher quality. Id be up to the english tools. Still, he said it is possible to achieve theres a pattern with with vegetable Protein Sources through inappropriate combination. I think on this on a mistake by the time its important for vegetarians and deacons to consume different Protein Sources and mix them with syria on all the good reasons why you can sort of products and so on. And so we up with them in order to achieve the pattern that humans need still to senior inductive inch when we take so a balance and very diet can easily cover protein requirements for the average person. Christy on ball doesnt need a protein shake after training. But for him, its part of the routine natural work out. It makes him feel good, and thats what counts in their active well, many of us struggle to find a reservation to work house. A lot of us simply dont have the time. But there are also other factors that keep us from exercising. We also thomas, the case for tips to help people become more active. Exercising is actually quite simple. As quick as the exercise is good for balance. And it can be done anywhere in the hallway or in any room and put one foot in front of the other and keel in front of the big total if you walk 3 or 4 meters forward. And most importantly, back again, please give me the look that this is a light, but effective exercise. Even if many people think it doesnt look like much of a workout. Because ardens while many people think exercise have to be uncomfortable, painful now and exhausting. And im just, i dont want the coach is a sports scientist for his exercises. First and foremost about moving he recommend starting easy dont you dont put in all this exercises for the upper back and guns. You take an ordinary dish towel hung to look like the backs of the hands backward siphoned and grasped the towel and hip with my 2 arms this dread. Right. And now you pull the shoulder blades together at the back door, the blankets and will release them. Redone. If you repeat this 20 times a day, your pastor will improve. The exercise is especially good for the spine showing god ill look straight ahead. The cop without rotating the head, turned the upper body calmly, not forcibly over but with gently guided movement on these on the fields of the vehicle when you can do it the standing or sitting whatever you prefer to my home. So if you avoid a simple exercise but it makes a difference the back and bottom are also easy to train. Looking a certain the back is stretched forward nicely. Now we lift and stretch the left leg backwards thing in slowly lower and again, sparse scientist has chosen these exercises because theyre easy and suitable for beginners from nice. Now mind for most people have a false perspective. I know they have this idea in their heads, that exercise has to be 5 kilometers of jogging or playing in the Regional Soccer League or something else. And look guys, you know, thats not what its about. I was on some of us. Dont get to a gone. Instead, its important to exercise regularly and ideally to even have fun doing it too much. Cash has another to been perfect and still get a good start. I would recommend picking a day of the week and marking it on your calendar. These days always the same day, always the same time i can talk and just get started. When i have a higher well see the best way is to apply to fix date with others. But what if you dont have any extra time for exercising diets is always guns. It helps a lot to incorporate sports or exercise more into daily life interval. For example, you could leave your car and ride your bike, take the stairs instead of the elevator, and get off to a few stops early on the way home and walk the rest of the way. And thats what piece of my fuel. If you do this for 4 weeks, i mean once a week, consistently, then youll notice that it does you good. And above all, youll have fun. Heres a summary of to start with easy movements to schedule a weekly exercise session and integrate exercise into your daily life. So now you know everything you need to know to be more active. Best of luck on you for this journey. So your next on, on in good shape by the, the shadow side is going green kobolds, premises, clean mobility. But mining instance does see this critical rule material is used in factories for electric cars mines mainly in the congo under terrible in humane condition. So both rush and look into the of this in 15 minutes or on d. W. A pulse the beginning of a story that takes us along for the ride. Its about the perspectives culture information. This is the the news w. Mines the national. I love nursery. Ive loved her since the beginning because of her character because of her courage and how she thinks. Ready this reading suit today for nearly 4 decades, shes for peace. The need for brings of freedom 0 home, then they run in spite of bump, very government reprisals. An income if you look into how nice the 3 dots july 29th on d w side. It says stop to move on to the basic goals facing the country guessing push back even from their own families. I can be this weekend to use it a lot more now i will actually on the on the on the slicing social loans seeking their self determined life. Lets go from treasury and abuse, stuff oldest is or on the d w the. This is dw news live from the in protest as take to the streets of israel after a bit. Lee contest a judicial reform bill becomes a Little Police and opponents of the bill clash inside of a asked to Israels Parliament passed the legislation the vote followed months of post