Once it starts getting warmer outside, there is no excuse for avoiding sports. Whilst you can put it off due to the cold, rain or snow in the winter, it is nearly always beautiful outside in the spring and summer. Along with a training partner and a little self-discipline, sports that feel more like fun than physical activity will help outwit your inner couch potato.
#1 - The best sports for summer 2019: Golf
Most people don’t view golf as cool, but as a sport for posh people and posers. But viewing golf as a stuffy sport does it an injustice. You can start playing golf at any time, and you do not need any prior knowledge.
If you don’t spend your time driving around the golf course on a golf cart, you will get quite a lot of exercise and, in an 18-hole game, cover around ten kilometres. This in turn benefits the cardiovascular system and burns calories. Swinging to hit the golf ball uses the muscles in the arms, shoulders and torso in particular, and in addition teaches coordination. Those who prefer things a little more unconventional should try the summer sport of CrossGolf. You do not play golf on a set course, but anywhere where a game is theoretically possible - in the town, on industrial sites or in parks, for example.
#2 - The best sports for summer 2019: Stand Up Paddling
Visiting lakes is often the best thing to do in summer. But lying around on a towel all day can be boring. Therefore: try Stand Up Paddling now and again. A sport that does not feel like sport at all. Perfect for anyone who wants to combine sport and fun. Nowadays you can hire boards at almost every major lake. With stand up paddling you use all the muscles in your body, because you need to keep your balance constantly to prevent yourself ending up in the water (which, however, is a great for cooling off from time to time!). The day after taking part in Stand Up Paddling, your muscles may ache in places they have never ached before. Don’t worry about it, the experience makes it worthwhile!
#3 - The best sports for summer 2019: Crossminton
Crossminton is like badminton, only faster! Added to this there are influences from tennis and squash. What you definitely need: Crossminton rackets and someone to play with. On the other hand, you do not need a net. The ball is played low over a long distance, which means that speeds of as much as almost 300 km/h can be achieved. The perfect summer sport for those who like it fast!
As a reader of our article “What are the best 3 sports for summer 2019? Top Sport and Fitness Tips”, you might also be interested in the following articles in the amino4u Fitness Blog:
- TOP TRAINING AND DIET TIPS FOR BUILDING MUSCLE: GROW MORE MUSCLE WITH WORKING OUT AND EATING RIGHT
- WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
- TOP 3 SPORTS, TIPS AND IDEAS FOR OVER-40’S: STAY HEALTHY AND FIT AS YOU AGE
- TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
- TOP 5 MARATHON RECOVERY TIPS: HOW TO PERFORM BETTER AND RECOVER QUICKER
#1 Top 3 Sports, Tips and Ideas for Over-40’s: What are the advantages of working out after the age of 40?
Once you turn 30, your body’s endurance will decrease every year up to 15%, and until the age of 70, you may lose up to 40% of your muscle mass. However, this can be prevented with training on a regular basis! After all, there are a lot of professional athletes who only started working out at at the age of 40 or 50 and still outrace the youngsters: 82-year-old bodybuilder Ernestine Shepherd is an example, as well as 81-year-old runner Klemens Wittig.
Not only are you staying in great physical shape when you eat healthy and stay active in everyday life or do sports. This lifestyle also rejuvenates your brain. Dementia can be held up or even avoided altogether. Regular exercise can also counteract many other illnesses that often occur with age, like cardiovascular or metabolic diseases, bone problems or diabetes. Biological aging processes can be slowed down by leading a healthy, athletic life, and your life expectancy may even increase.
#2 Top 3 Sports, Tips and Ideas for Over-40’s: Which sports are best suited?
Endurance sports like walking, running, cycling or swimming are great first steps into the fitness lifestyle. You can also bring along a colleague or friend. Chat during your bike ride or arrange a weekly Nordic Walking meetup. Because the most important thing with any type of sport is having fun. This way, you’ll remain motivated and eager to continue.
Nevertheless, in the long run, you shouldn’t focus on endurance training only. Strength and flexibility play a key role in everyday activities like carrying groceries home from the store. To maintain the physical fitness for this, a couple of 15-minute workouts per week at the gym or flexibility exercises at home will suffice.
#3 Top 3 Sports, Tips and Ideas for Over-40’s: What do you have to keep in mind when exercising after the age of 40?
A little precaution should be taken in certain situations, for example when temperatures drop really low in the winter. This may affect your cardiovascular health. A general rule: Go for a checkup at the doctor’s before you start a too strict exercise regimen. Your doctor will be able to tell you where your cardiovascular limits are and how much you can ask from your body when it comes to joint and muscle health. After that, there is nothing standing in the way of your new athletic lifestyle. Soon, you’ll be as fit as never before!
Since you read our article “Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
#1 Fit and healthy after 40: I’m not that old?!
Between the age of 40 and 65, we don’t need as much protein as in younger years or later in life. However, certain mechanisms in our body change already when we hit 40 which leads to slower metabolization of proteins or amino acids. While it is crucial at every stage of life, you should have an eye on your amino acid intake when hitting the milestone. At this age, amino acids are playing a very important role and can even aid natural anti aging processes!
With age, many people experience reduced toxic excretion from the kidneys. As a result, amino acids can’t be processed as easily as before and our bodies have a harder time building proteins. In order to maintain protein levels to ensure all body systems are up and running, our body starts to use its own protein from muscles. This leads to muscle loss and therefore to decreased strength, aching sinews and ligaments, a higher body fat percentage and saggy skin.
#3 Fit and healthy after 40: Adequate supplies of amino acids for anti-aging
With enough protein available, our body is in the ideal state to regenerate cells, tighten the skin and keep the immune system up and running. Typical aging processes can be delayed, making for fresh skin, thick hair and healthy joints – natural anti aging!
Various foods such as meats, fish, dairy and eggs are rich in protein, as well as legumes like soy, lentils or peas. A balanced diet provides enough amino acids for our body to build sufficient levels of protein.
Amino4u comes in handy to support your body in the process of building proteins. It contains exactly the eight essential amino acids that the human body needs. They are available in the ideal ratio for us to process and to receive the best components for all body systems. On top of this, amino acids in amino4u can be very easily processed due to only 1% of nitrogenous waste. Less detoxification is necessary which relieves stress from liver and kidneys and allows the body to focus on more important things like anti-aging!
#1: Fitness Tips: Little routines in the morning
Even when you are in hurry in the morning, it’s possible to integrate little exercises into your morning routine. Before you get up stretch yourself extensively for kick-start your circulation. While brushing your teeth or combing your hair you can stand on one leg - this is a good training for your abdominal muscles as well as your balance. For strengthening your calves you can stand on your heels for three seconds, then on your tip-toes. Repeat the exercise ten times.
#2: Fitness Tips: Stairs instead of elevator
It’s a real classic: Don’t take the elevator, climb stairs – it strengthens the muscles and jump-starts the circulation. Also keep in mind: Better take the longer than the comfortable way. If it’s possible, take a bike or go on foot to work. Otherwise get off the bus one station earlier or park a ways away from your office so that that you get that extra physical activity in.
#3: Fitness Tips: Exercises at work
You can stay fit even if you have an office job. It’s irrelevant if you sit or stand: clench your butt several times in a row. Occasionally, you can stretch your arms out – that’s good for your chest and arms. Little exercises like those are more fun together with colleagues: Put your hands on your seat and raise your arms and legs alternately. That’s an easy training for your back and balance. If possible, go for a walk on your lunch break because movement and fresh oxygen encourage your concentration.
#4: Fitness Tips: Muscle training while grocery shopping
Grocery shopping often steals a lot of time of everyday life. Why not combining some exercises with grocery shopping? At the supermarket, press your hands left and right against the grip of the shopping cart and hold for 20 seconds. Do squats when you want to reach a product in the lowest shelf – the other way around, you can train your calves by standing on your tip-toes when you want to reach a product on the top shelf. On your way home you can carry your bags close to your body, abdominal muscles strained and the shoulders away from your ears. The inner side of your elbows are turned forwards.
#5:Fitness Tips: Muscle training while watching TV
You don’t want to miss your evening downtime in front of the TV? Sit on the carpet while watching your favourite show! Do squats when you stand up or sit down. Through tightening your abs while sitting on the carpet you stabilise your back and keep a straight body posture. Change your position often to give your body the needed variety.
For example: You’re located on your back, one leg is stretched out and the other pulled up to your chest. While you’re on the carpet you can also train your abdominal muscles. Come to the quadruped stand and push your knees back, away from the body’s core. Keep the shoulders over your hands, your fingers forward. Now imagine you have to close a full suitcase. If you feel your abs, you’re doing right. Turn your elbows forward and lift your knees from the ground for making the exercise harder.
We finally resume: Regular exercises in low intensity suffice for feeling healthy and fit. Above all, you don’t have to make time compromises, because you can integrate the exercises into your everyday life.
Proteins are primarily construction materials for vital organs, blood and the muscular system. They consist of different small components called amino acids and each amino acid fulfils a particular function. The body is able to synthesize 12 amino acids, called essential acids, the other 8 non-essential amino acids the body receives via food. A healthy human needs around 0,8 grams of proteins per kilogram of body weight.
#1: Food Tips: Vegetable vs. animal protein - Check the biological quality
Dietary proteins consist of different amino acids, which vary in their type and quality.
The more similar the amino acid structure of a food item is to the structure of the amino acids in our bodies, the easier it is to extract and process the proteins from our diet, leading to a higher biological quality of the food items. Because animal proteins are more similar to the endogenous proteins regarding their composition, they are initially more valuable for us. A chicken egg, for example, has a biological quality of 100 and pork of 85, whereas beans have a value of 72 and potatoes 76.
Although meat and eggs have a high biological quality, it is not recommended to cover the protein requirement solely through them. Animal food products contain high quantities of cholesterol and fat, so that long-time consumption can lead to cardiovascular diseases, gouty arthritis and arterial calcification. Through combining foods in a clever way it is possible to raise the biological quality and simultaneously obtain a balanced nutrition.
#2: Food Tips: Vegetable vs. animal proteins - Proteins and muscle development
It would be wrong to think that an increase of proteins automatically leads to muscle mass growth. Therefore, indulging in protein shakes and steaks alternately does not benefit us. It is a healthy combination of vegetable and animal food items that is the key to success. While the biological quality stays nearly the same, the body can process an evenly balanced diet much easier. Even though animal protein was regarded for many years as much more qualitative, we should not neglect the risks and side effects and put our focus on vegetable alternatives.
#3: Food Tips: Vegetable vs. animal protein: Proteins and age
A low-protein diet is especially beneficiary for middle-aged people (40 and up). However, after reaching the age of around 65, it is advisable to return to a high-protein nutrition, especially if you tend to be underweight. It is however not irrelevant what kind of proteins you consume. At old age, there is a crucial difference between the intake of animal proteins versus vegetable ones. Study results show, that an animal protein based diet can increase the risk of cancerous tumors and even mortality. At this point it is a good idea to switch to vegetable proteins which are also able to cover the body’s protein requirement and help you enjoy a long and healthy life.
#4: Food Tips: Vegetable vs. animal protein - Vegetable protein powder
Even though it is not difficult to consume the daily recommended amount of proteins, it is almost impossible to take in all the eight amino acids exclusively through food. At this point, vegetable protein powders come into play:
So what are the benefits of such powders?
The multifunctional vegetable protein powder is suitable for a wide range of people. Besides athletes and higher-aged people, also patients after an injury, physically hard working people, vegetarians, vegans as well as people who want to reduce their body fat can benefit from the additional protein consumption. The powder is the only dietary protein that offers a solution to protein requirements and nitrogen catabolites. Also, it helps you cover the essential amino acid requirements without overburdening your body through detoxifying nitrogen catabolites. On top of that, vegetable protein powders such as amino4u are hypoallergenic and offer performance optimization and reinforcement of the immune system. Within 23 minutes after consumption, the amino acids are available to the body. The powder is almost free from calories and presents no burden for the digestive tract. And of course it’s 100% plant-based.
We finally resume: The mixture of vegetable and animal proteins is the essence!