The health consciousness of the German

The health consciousness of the people in Germany is growing and more and more people realize that you can increase your endurance, strength and power through sports and fitness, and so gets a better life.

Meanwhile train around eight million people in over 6,000 fitness and health clubs in this country alone. The biggest step in the right direction is the jump over his own shadow. If you are in his every day life, it is extremely hard to get back out because most lack the inner drive.

Should be to motivate yourself to set goals. It is important that the target is a serious and you can reach it in small steps. Sport, too, can not perform miracles. Are the first steps in the right direction done, of course, one must reward. Be it with a delicious meal, or a new piece of clothing ( perhaps even one size smaller ).

One should not be too hard on yourself, because in sports there are bad days. So do not be equal to hang the head when times no progress.

After reaching its final destination, it is important not to stop, but to put the same the next target.

Nutrition & Sports

Not only for losing weight but also for muscle building diet plays a major role. Who does not adjust his diet to his training, is significantly less success.

The most important role in strength training take a protein and carbohydrates. The protein daily requirement of a non- exercisers amounts to 0.8 g -1, 0g/kg body weight. This need increases to up to 2.5 g / kg body weight, when operating strength training. Speak with a 70kg person, the daily requirement increases from 56g to 175g. Protein can be obtained from many products : meat, fish, oatmeal, egg, cheese, cottage cheese and much more.

The drawback is that these products often contain cholesterol and fat, so you should also dietary supplements, such as protein shakes / bolt, fall back. The greatest need for protein, the muscles immediately after training while shouting begs. Thus, the protein is also used as a building material and not as energy, is also to ensure adequate carbohydrate and fat intake. In strength training, the body primarily uses carbs for energy supply.

The supply should be chosen increasingly long chain carbohydrates. These can be in pasta, potatoes, rice, whole grain products and more. Find. Short-chain carbohydrates (sugars ) only make sense immediately before training, and then only in small doses. The last meal before exercise should be taken 1-3 hours (depending on quantity ) before.

To advance to come effectively in training, so you should both pay attention to his daily protein requirements as well as enough energy, out in the form of carbohydrates and fats.

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Breathing as a pillar of our health

Breathing is something elemental to our body. Without the supply of oxygen is as good as nothing, neither a long-term energy, nor a thought process in the brain. A good example of this can be the feeling of fatigue that affects us when we work long hours in confined spaces and in which we do to fix it, open the windows or go for a walk. What we want to achieve?

Basically two things are thus addressed:

a) Normalization of the breathing sequence that is under tension during strenuous work and more and more flatten and

b ) A targeted improvement of oxygen supply, so that the ” head clearer again ” (maybe also run remedy headaches) and our thought processes better.

And precisely these processes also aims forest walk or Nordic walking tour. All the more it amazes me when I walk in the forest smoking people see. That’s what I see for me is always with the driver who give the gas the handbrake attracts.

The same can be perceived even when the rest breaks in the cottages. When you see which portions gets expected of so many hikers stomach, then you wonder highest that this stomach even still allows some breathing. So a belly but can not help but say “ouch” when still breathing additional pressure is applied to it.

And the reaction of the body who wants to avoid a disruption of its operations, is simply a shift to the chest breathing – a reduction in the pressure feeling in the stomach. Thank you, one can only say.

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