Its referred to your prototype, some people of raring to go. First thing in the morning, others reach top form much later in the day. But do these different, it also influence performance. I can imagine a life without sports because it helps me stay balanced in everyday life. I enjoy it, and thats why i like to do it in train more than once a week. He prefers outdoor activities or marshall us like kicked off. Whats the best time for him to these tools . The folks who will this i wouldnt do kickboxing in the morning because im not quite in here yet. But relaxed Kayak Ride is a good morning activity. Whats the ideal time of day for warehouse . This student is interested to know when exercising is most effective. Professor honestly took, says, is looking into this question at the university of Barton Fabi on this one of his test subjects probably on the and gets up at around 7 am and goes to bed at about 11 pm in this regard. Hes a pretty normal guy in my to most people with a normal corner, biological passion, almost mentally fits between 10 am and noon, and also between 4 and 6 pm. What about our muscle . If i am at all, if we want to use the Endurance Study to find out where the performance varies, over the course of the day, we have various tests. We start at 7 am and then at 9 in the evening, we spread them out over the entire day for part to do this study and has to sweat it out on 6 different days at different times each day. Either in the morning at noon in the afternoon or later in the evening. Bush go, go, go. No harder to reset his record, his heart rate, Oxygen Saturation as the amount of lactic acid in his blood. In the next room, high food is looking into whether certain muscle groups are stronger at a specific time of the day. Saturday is one of his test subjects. I would consider, i prefer to train around 2 or 3 in the afternoon. Thats the ideal time for me, yet my performance is probably best number one and go all the way forward. Up until now, researchers have is that the average person, like she said, best, the foremans between 4 and 7 pm when Body Temperature is lucky, Increase And Metabolism is a maximum output. But this study came to another conclusion. People perform best at very different time for thursday. Its around 7 in the morning. Provide that that, that means that now we can actually assume that everyone has their own ideal time of the day when they should exercise on pocket and when theyll feel best. And he ends identity based in Food Service studies are now under way to see if the results can be replicated. And what about endurance . Do you our internal clocks also tick individually . Because i know there was one exception at time of day when old test subjects actually performed poorly, and that was at 1 pm. Maybe it has something to do with lunchtime. Right now we cant yet say exactly what causes it. The form is also goes down here for many after 10 pm. The cardiovascular system flows as the body prepared to rest. This is a problem, especially for top athletes, because many sporting events and competitions often take place late for the evening at prime time. But it looks as has found a means to be performance in the evening. Its what he calls a Light Shower or light treatment. The flower went on to meet our norbish, the blue mel, and not the light has an effect on the ganglion cells in the retina. And thats how it has an effect on certain parts of the brain, which is responsible for alertness and as weve examined, and also has an impact on Performance Guy in the past. Hes not actually in front of light with a high proportion of white normal Room Light and blue light each for 60 minutes. Then they had to ride a stationary bike for 12 minutes. After the blue light treatment, the athlete boasted a higher Performance Right . After break came down the numbers, the scientists concluded that the funding was significant was on the lease with 8 and a half seconds faster, which is really a lot when were talking about a time trial over 10 kilometers. And, but its important to be cautious too much blue light can mess with our internal clocks, andy, to sleeping disorders. Posada and amateur athletes. Light treatment of this kind is currently out of the question. For now, hell just keep choosing the time of day that feels best for him. Whos teaching no exercise could even extend your lifespan. H market with the ends of our dna strands called killer me, is show less Wear And Tear in physically active people. A number of studies have shown that those who get regular exercise have longer than expected kilometers to their age. Pounds that the motivation to get your work out case on professional athletes know what their body needs to complete her work house. But what should amateur sports enthusiasts know about nutrition . The internet is full of information, much of a contradictory. So lets ask an expert i compare it with the car. If you are driving the race car, of course you want to tend the best gas that you can find that if you are driving your common car, you know, go into tank water. You also want dash me, the high Octane Concentration is the same for someone participating at sports or so just exercising you want to have the right nutrition, not something just to feel you of the ball. Copper hydrate or a source of energy, complex carbohydrates and whole grains and vegetables release energy slowly. Whereas simple cobs from white Flour And Sugar into the blood quickly. Some of them are very highly concentrated. For example, ensure you have high concentration of carbohydrates, very small as partial the others, for example, in rise or renewals are not so concentrated back. You have other substances, there are other nutrients. For example, the to means or minerals already billed is made. Protein sources include major fish, dairy, and eggs. Some athletes can see in protein, right have to training, but its better Process Defamation throughout the day. To assume that if you eat more proteins you are going to build up more muscle is wrong. It depends only on exercising. If you exercise and eat enough for days, you are going to be enough muffled. If you do not exercise and you only eat proteins, nothings going to happen to want to build muscle often rely on amino acids and supplements. Circled surface periods a high on the list for many athletes. If you want to be a champion, everything must be perfect including nutrition. But if you are just exercising for your fitness, it is not necessary to eat super foods most important is to avoid garbage. 4th, which are going to reduce your physical of any t or your ability to exercise. What a fast aging before exercising. It depends on you. Some people can stop eating 5 minutes before a race and they have no problems and most need at least one hour between the last interest and the start of exercise. And otherwise they develop stomach problems or teachers. I recommend at least 60 minutes without ingestion, and after the run you can eat whatever you want and how long after exercising. Should you wait . Tate, after exercising. It depends on you. The idea is to feel against your research and you can use whatever you want. What they do, if its healthy, you can eat it. And of course, drink enough fluids, which are the best Drinking Exercise is important because you have to replace what you lose during spots. And that is principally water, some minerals and some bitterness. I didnt say alcohol, i didnt take better reaches, i said water, you know that minerals and determines you find them in most sport rings, and that is enough to follow these tips to achieve your goals. To healthy way, human body has over 650. 00 muscles, each of them with its own specific task, interacting with other muscles, tendons, and bones. But in day to day life, some muscles tend to get neglected. Which ones exactly . What can we do to train them up . The Sport Sport scientists. Of course i look at people a bit more closely revealing how they move on. Unfortunately, you know, they move less and less, sometimes wrongly symmetrically, unbalanced. How can you do it better . This is watch, definitely guys that teaches fitness students at the i s T University in door. It shows which muscles are neglected in everyday life and during sports at which exercises can be and to strengthen. Hes prepared some tips for us covering for important fossil groups from head to toe. Lets start at the, the. Well, i guess in the most muscles often forgotten are on the lower legs. The muscles which lift the foot in the front, the area of the shin. Busy which is also often weakened in older people. So this leads people to trip and fall. Similarly on the back of the Foot Extension muscles, thickness training. These muscles is actually very simple. It can be combined in one exercise, namely stand normally nice and upright. And then we go on Tip Toe as high as we can. And down again, im going to talk now the opposite and lift your toes. And here i stumble a bit, but it doesnt come in just re send 212 times. Greg work out a lower legs on the video and the next stuff, the core, the feeling that will lead to the training of the call most was a dreamy, important, for instance, when youre carrying shopping bags or you may only want one on one sided. Ill just come all of this can lead to imbalances and the problem in the Trunk And Spine on all fours. Now the risk roughly under the shoulder, the knees under the hip joined the tips of the feet slightly on the ground with long back pull your Belly Button and what slightly now lift your knees a centimeter from the little im centimeter on board not and dont forget the shoulders put in the muscles in the shoulders that are often neglected include the rotated coat which works very deep within the Shoulder Joint and the muscles between the shoulder blades. These are so important because we often have such a slightly forward Leaning Cost here in everyday life. E g, when were sitting at the computer or a simply not in a good mood computer, its what i want to compensate. So this again, compensate for the imbalances that arise there. There is a very nice exercise with the terra band. We simply pull out woods in the direction of the suns house. Sternum rises a little forward in the shells is drawn back and down on the shoulder blades approach each other. Maam, theres only relax again for that. And lastly, something for nick payne. Philip mentioned many people often have problems in the muscles in the neck area. It goes from the pectoral good up to the neck and you can easily counteract this with strengthening and stretching exercises came in. They will just take 2 water bottles here and let them hang down loosely. And now just showed up as much as we can, than the muscles, 10, so on systems and then dropped very low again 5 when you get a little bit of self awareness, whereas up level. Whereas down, when i say, when the muscles are relaxed, speaking of relaxing, professional athletes have to be, generate their strength as fast as possible between competition. To get back to peak performance. This week from china is using cold chamber Funds Acupuncturist to recuperate. But of all the different methods which ones work best, and is there anything that amateurs can learn from the pros, the mountain bike, Racing Required Skills strength and enduring me can aims, competes and races regularly. So she needs to train effectively and recover quickly after each re good. Shes taking part in this study, looking at various different methods of recovery. Im going to, im giving a test to find out what is the fastest and most effective way to recover after a hard Training Session or race. And if i have 2 races on the same weekend, how to make sure im feet on the 2nd day. Sports physicians, swindling 1st checks, kims blood, he text real levels, which can be raised after exercise, and creating ca, nays o. C k levels which indicate tiny injuries in the muscles caused by hard training. Kim, i guess i would talk, kim didnt do any Training Yesterday so she should be arrested. Final Muscles Wont have been worked particularly and she shouldnt have had a negative energy balance. So C K and urea levels should be lower this morning. Also giving a flat sample. She does a performance test. Chemist feeling good and powers away 5 minutes. Power. Ok. Mm. Then she hits the road can, does a typical Training Session on a Cross Country Track tuesday. So 20 minutes full power with a 5 Minute Break in between. The cattle is a keen Soccer Player and its doing similar tests. Sabrina kosky will take his blood in the same way, but 1st he has to answer questions on how that hes feeling. Today. The study is time consuming, but the 27 year old was keen to take part. As an amateur athlete, i want to know what my recovery time is like, and i am physically im. I was also told to rest before undergoing the test. Paper has to do 3 spreads to see how the t is. After all, Soccer Players need to be fun. In the news you can do better than you then begins a regular Training Session. 90 minutes of troubling and pasting all brief fast movements. Its quite a different form of exercise to start his ankle bust him back with you look at what happens during football. You can see there are a lot of fast sprints and stop that lead to inflammatory processes, which cause tiny injuries in the muscles and falls back on monday. And so well need to stimulate other processes to age recovery. And miss jones, thats athletes. Try out various Recovery Methods during the test. Mountain bike kims spends time peddling slow the after training. I mean, well jugs change the full 15 minutes of these cooling down myth is known to be beneficial, but could its tasha role, for example, be more effective on the 2nd day. Both athletes spend 20 minutes massaging their muscles after training emissions. So its a technique that i often use to help me recover after training. I like the black role and its been my daily companion for years with years from the down and talk take up later for ms. Kim is also used to doing Massage Training with a Fashion Role or black role. After a hard Training Session, its quite painful 1st. But if you do it a few days in a row, it gets better. But after the final training, they go for the 3rd method, an Ice Boss complex, the time its 28 degrees celsius, outside the water is just 12 degrees. Its the 1st time christine has tried this out. But with this thought, whether its not bad, its can this 1st time to the wow. Its called the cold water causes all the blood vessels to constrict and then lace again after with helping to repair tiny tears in the muscles more quickly. The next day, the packet, the result regardless of what type of would you do, it always varies from one individual to another as to which Recovery Method helps best. The results for him and christy and of similar peddling or judging, slowly proved to be the least effective. So weve got your results. So kim, all 3 recovery meant has helped you and you know the face, your role was most effective. The play crow, set the eyes, bob felt better. But the face here role would have been my 2nd favorite. Okay, just him, but yeah, christian, 2 of the methods worked on you. But the Ice Boss offered the best result in terms of your Bodys Recovery from for has no said, did you expect that with my impression to good christians, going to go out and purchase the Water Tub . Well kim can stick with a more convenient fashion. Well, water plays a hugely important role in regenerating the body and supporting vital functions. Ah, that drinking too much of it isnt good either. More than 3 liters of water a day while she is vital folds out of our body. In extreme cases, the medical profession talks of Water Poisoning a condition that can be fatal. What else should we know about our Water Intake . Drinking between one and a half and 2 leaders of liquid a day is ideal. The only question is, before a meal during the meal or spread out over the day that start in the morning. Many swear by a large glass of water before breakfast. Its supposed to get gesture going, doctors called the Gastro College reflects i think its a very natural reflex. You can do whatever you want with the jump started in the morning or not by drinking something new for hire. I know general recommendation because sooner or later the testing gets going by itself, even without a glass of water. But dont be dry out when we sleep and urgently need fluids in the morning when we wake up. In fact, our bodies, our masters, are conserving water. They can recycle fluids was sleeping, this works particularly well. The longer in deeper we sleep, researchers in the us have discovered because then our bodies for these hormones that help to recycle water. Thats why we dont usually have to be at night. If on the other hand, we sleep too little, for example, less than 6 hours, we dont really so many hormones and the Recycling Process doesnt work so well. Thats when you try out and feel down in the morning. Ah, why eyes, those who sleep too little at night to compensate straight away for the greater love the fluid on to be doing anyway, people should drink a Lunch Part of their daily requirement in the morning in order to prevent dehydration causing a headache or even a me grain because in it for 2 boys. And how about drinking while eating . Many believe we should do it. Because it Stomach Acid. In fact, there is no evidence that drinking is bad for digestion. It doesnt matter whether i drink something or not. Networks with Stomach Acid, i dont have to worry that Stomach Acid is somehow lucid when i drink something, not on the contrary. If Anything Digestion is stimulated along with onion, so theres absolutely nothing wrong with drinking while eating. However, a glass of water is not absolutely necessary for digestion, because here to our bodies use a recycling trick. Our intestines filter water out again at the bottom of the tracking at the end of digestion. Regardless of whether it comes from food or what weve dropped the fluid Interest System and can again for digestion in all our intestines, recycled 5 to 6 leaders this way every day. Even if we dont need it. Drinking water can be very helpful, especially today, so much obesity and dont feel food in this hot. So we recommend that you drink a glass of water with your main meals because it promotes the Citation Process and prevents the absorption of too much energy to feed. But no matter when we drink whatever we drink should have a little sugar as possible. Only then can i help with Weight Loss . Why do we have to worry about when to drink at all . Doesnt our sense of thirst tell us what to do by itself . Not necessarily say medical professionals because we dont always get the right signals at the right time given the, you know, bringing the sensory regions for Hunger And Thirst close together. Well, thats why its so difficult for us to clearly differentiate between hunger. He 1st Gun And Appetite in everyday life as a month. So if you think you have to eat a snack, you should 1st have a glass of water. Most of the time a snack is then unnecessary. How does this dungeon starting in our mid twenties . We very slowly lose our sense of thirst so much so that in old age we could no longer rely on instead of thirst. We then get a dry Mouth Headache for a difficulty concentrating. Thats why our regular drinking habits makes sense, whether after just waking up with meals or in between. The main thing is we get enough water regularly. That wraps up this addition of in good shape. Join us again next week until then its good bye and take care. The news. News. News. News. News. The nothing like a great to see to come the so ah, it is an island as copernicus and as germanys longest speech, some 1900 hours of sunshine a year the charm of a bygone era on the magical baltic Sea Island of louisa. Dont take it in 30 minutes on d. W. Oh, the the in december, 2019 and the European Councils new president show me shows embarked on a ground breaking mission. I had a clear job to make sure of the 1st time its its i dont see things on the planet by 2050 not all new member states supported and some persuasions require a surprising into the very heart of our hostess when the game diplomatic poker treat how were plays and the lines is behind the scenes of the film. It starts August 5th on d w. The news. Mm. Oh. Oh, i can because you isnt in this. Oh no. No. I the oh the news. This is data over the news lines from berlin wildfires. Rage across western canada. Rescue is search for missing in town for to evacuate. Lightening has several blazes, pills further by a record breaking a wife also coming up the last us and nato troops leave diagram at a project that leaves many afghans with dread as the