Movements
Movements make your life easier
In the early days man as hunters and gatherers walked daily for up to 30 kilometers. 100 years ago, it was 19 kilometers. Today, man only walk up to 700 meters on foot. Does the human body need regular exercise? Man since ancient times is set to motion. This has also over many millennia not changed. What happens without movement? Without movments the body deceases first his muscles. The work of the heart and lungs deteriorate. The body becomes more susceptible to injuries. The joints are stiff. If enough food is available man gains weight.
Why Movement:
▪ With regular exercise body fat will be reduced. At the same time muscle mass increase. Even when the body sleeps, it still builds from fat.
▪ Regular exercise promotes intelligence and prevent the early onset of Alzheimer’s.
▪ Regular exercise, set the happiness hormone “serotonin” free and increases the feeling of wellbeing.
▪ Regular exercise is for a better immune system and balance
▪ Regular exercise keeps the people aged more independently
▪ Regular exercise makes people more creative and help to solve problems.
If the people don´t move or the movements are not sufficiently, the body reduced every ten years, the muscular power of humans to 10 to 15 percent. The risk of heart disease, hypertension, cancer, diabetes, cancer and osteoporosis increases. Regular exercise does not depend on age. The circulatory system and the muscles are trainable at any age. Even in retirement can a regular exercise program be started. Elderly and chronically ill people should consult before a doctor and discuss with him their planned exercise program . An additional consumption from 800 to 1,000 kilo calories per week can be very beneficial to health. For the start or even return to physical activity it should not be immediately a full sports program. The body should be guided more slowly to his performance. To train body and health successfully, the sports program has to be carried out two to three times a week. Stretching at the end of a training unit helps to prevent injuries.
What is meant by the term “fitness”?
Fitness will be arranged in 4 parts.
Endurance: Sport pressure can be kept up for a longer time. Sports: hiking, walking, running, swimming, cycling..
Physical strength: How much muscle strength is necessary to lift weight. Light dumbbell training strengthens muscles in the abdomen and arms.
Mobility: The mobility depends on the joints and muscles of the elongation of each people. Stretching muscles to make them smooth and promote mobility.
Coordination: Coordination is the interaction between muscles and body parts. Good exercises include skipping, or balancing on one leg stand.
Tips for the beginning:
▪ Find a sport that you enjoy.
▪ figure out, if this kind of new sport program fits to you.
▪ Use appropriate for your sport and good shoes. Advices can be found in any good sports shop.
▪ Use a pulse watch. So you have your heart always in view and overwhelm your cardiovascular system.
▪ Performance, goal and desire at a sports event depends by the individual person. What fun you have, can not everybody else. Do not draw comparisons with other people.
▪ So start slowly and increase your performance over time.
▪ Warm up always before the start of your training and make stretching at the end of your sports program.
▪ First successes are only seen after a few weeks or months.
▪ Plan solid sports days in your schedule
▪ Learn more about the offerings of the sports club or gym near you. Together with other movement makes more fun.
▪ Remember, any physical activity burns calories and improves your health.
Movements
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Increased feeling
Increased feeling of your life through proper nutrition
The consumer today has an incredibly wide selection of foods. And the industry is still doing everything to increase the selection. For consumers, it will be only harder to understand the labeling on their foods. What does this mark exactly? But how much the human body really needs daily in fiber, vitamins, carbohydrates or fats? Is the human diet really healthy? Healthy eating is a very controversial issue, because even nutritionists have to admit that they have nothing or very little knowledge. Moreover confuse new horror news of pesticides, false, one-sided diet and obesity are increasingly common. It is clear that our food should cover the basic needs of the body. Without proteins, certain fats, vitamins and minerals, trace elements and adequate energy intake, man has problems with his health fitness. Everyone remembers that diet affects the performance. A balanced diet can be varied selection and reasonable quantities are achieved and so contribute to the well-being.
Proper nutrition
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Fit in winter
Fit in winter with snow and ice
Now begin the cold and uncomfortable season! To colds do not pay to be health-conscious and health fitness should strengthen the immune system. It is particularly important nutrition. A balanced diet with vitamins, minerals and carbohydrates should be in winter. Special consideration can be found on the menu. Here is homely vegetables such as cabbage different places, leeks, broccoli, celery and carrots to. The daily diet should come with potatoes and whole grain products are rounded. Homely winter vegetables covers not only the need for adequate vitamin C, but contains many minerals such as calcium, folate, potassium, iron and cancer adrenostatic substances. Can be effectively supported the menu with homemade fresh juices from fruit and vegetables. With these delicious juices, they can strengthen their defenses. A balanced and vitamin-rich diet is, however, still unable to cope with winter colds in relation to diseases a “bargain” to beat.
By moving to strengthen the immune system
Moving in the fresh air should not be missed. It ensures that the body is better flow and important immune cells into the tissue to be transported. Moreover, increases movement in the fresh air feeling lucky. The body uses the happiness hormone serotonin release, which is responsible for the mood is. Sufficient sunlight on the skin provides an increased formation of vitamin D. Particularly suitable in this seasons are long walks, walking or Nordic walking. This will strengthen the immune system and diseases and colds have no chance!
Immune system
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About new start after winter
New start after winter
Nature and your body reawake after along winter. First delicate buds bloom in the bushes. Our native wildlife now wakes from its winter sleep. Instead also from his “hibernation” to wake up, the people are invaded by the phenomenon “spring fatigue”. Unilateral nutrition, long winter evenings and permanently heated rooms contribute significantly to the fact that the human organism is sluggish. In addition, the body in the winter months misses the natural light. Even the transition to longer days and shorter sleep stages burdened the people.
What to do against the spring fatigue?
▪ With a light and vitamin-rich diet the body is set with energy metabolism and to the new season. In the spring are important vitamins B and C. Vitamin B is located mainly in meat, legumes, potatoes, milk and dairy products, fish, eggs, leafy vegetables, bananas. Several, on the day distributed small meals are more useful than three large meals, the body does not unnecessarily burdened.
▪ Natural, bright light in the dark winter months scarce. Begin with the spring promotes a lot of movements and the own body start with the production of vitamin D. The body produce vitamin D in the skin itself with the help of UV-B radiation from sunlight. Therefore, walks in the countryside helping the wintry mood to sell.
▪ In the spring the daily routine should begin after the sun are aligned. That is, up early, and in the evening you go to bed also early. In winter, the body release through the darker season more “sleep hormone” melatonin. This can only be done under natural daylight dismantled. At the same time the “good mood-hormone” serotonin is released.
To do the soul something good, you should do the following things:
▪ Clothes should be combine in bright spring colors
▪ The body should relaxe and being allowed to take a fell good bath. (Example: Limonoil spoon and some whey powder in the bath; this gives a good smelling oil bath milk).
▪ Good friends, read a book, listen good music or watching a nice movie.
