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author: Lori Zikuska | 16.10.2018 at 09:24 | 0 Comments

Top Tips for Outdoor Workouts in Autumn: Stay healthy and fit during dreary autumn weather

No more excuses! Exercising outdoors has many benefits and is good for your body and soul, especially in autumn. Don’t let anything stand in the way of your outdoor workout regimen with the right equipment and a few tips.

#1 Top Tips for Outdoor Workouts in Autumn: Special benefits of exercising outdoors in autumn

Taking your workout outside can be extra stimulating. Fresh air is a blessing for irritated respiratory tracts from overheated rooms. Just make sure to breathe in through your nose at the beginning of your workout so that the air is already warm when it reaches your bronchia.
When days are getting shorter, it is all the better to catch a few rays of sunshine. This will get you some extra vitamin D during your exercise. Training outdoors on a regular basis optimizes your body’s thermoregulation and makes it easier to resist temperature fluctuations. Aside from that, exercise gives you endorphins which will lighten your mood on cold, dark autumn days and keep away the winter blues.

#2 Top Tips for Outdoor Workouts in Autumn: These outdoor sports are perfect for autumn

Autumn is the season for outdoor sports like rugby or American football – but there are also other ways to exercise outdoors, whether it be alone or with a workout buddy.
Running is probably the most classic outdoor exercise. However, if you want to switch things up, you should try trail running. Quick changes of direction, little jumps and sidesteps on unpaved grounds are not only cardio training, but train strength and coordination as well. Most sports brands make waterproof shoes with soles specially designed for trail running or for running in autumn and winter.
Mountain biking is another sport that is a lot more fun when dirt is involved. Tires with small, high lugs and bigger spaces in between are perfect for mud and sludge. Inline skating, speed walking or calisthenics are a great ways to stay active out of doors in autumn as well.
Best outdoor sports and the right sports gear for autumn
#3 Top Tips for Outdoor Workouts in Autumn: Pro tips for workout gear and training in autumn

They say, “There is no such thing as bad weather, only the wrong clothes.” And there might be a lot of truth in that. Wear your training gear in layers for training outdoors. Three layers are best: Functional underwear absorbs sweat and carries moisture away from the skin, a second layer adds warmth, and water-resistant outerwear protects you from rain and wind. Also, covering your head makes sure that your body does not lose too much heat through your head. Last but not least, reflecting elements or even a headlamp make you visible for drivers which leads to fewer accidents.
Your warm up before exercising should last a little longer in colder weather because your muscles need longer to adapt to the temperatures. Aside from that, many people do not feel as thirsty when temperatures drop outside, even though the body’s requirement for liquids is just as high during the winter. So don’t forget to drink enough water!
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author: Lori Zikuska | 22.08.2018 at 09:14 | 0 Comments

Top Marathon Preparation Tips for Runners: Gear, nutrition and training to get you ready for the race

Although it seems like everyone and their dog is running a marathon these days – the ultimate runners’ event is still an incredible achievement, both physically and mentally. This, of course, requires the right preparation.

#1 Marathon Preparation Tips for Runners: The right mindset and attitude for training
You can’t run a marathon just as “a sideline” or because you lost a bet. It is a lot more fun as well if you voluntarily and deliberately decide to take on this athletic challenge. ;-) Aside from that, patience is of the essence. Beginners need, depending on the person and their fitness level, up to three years of consistent training. The right mindset is the key that leads to 42.195 kilometers and the right attitude is vital during both training and the race.

#2 Marathon Preparation Tips for Runners: The perfect shoe and the right running gear
Of course, one thing is essential for running: your shoes. It pays off to seek expert advice for your footwear. In specialized stores, your running form can be analyzed, and the right shoes can be chosen and adjusted. Your clothes should be breathable and have no rubbing seams. Specially geared running socks prevent blisters on your feet. If there is something chafing or pinching, rub a little Vaseline or special cream on the area in question. Last but not least, a heart rate monitor helps to better assess your own body during training.



#3 Marathon Preparation Tips for Runners: Health check and sports medical examination
Running a marathon is extreme sport. That is why aspiring marathon runners have to be physically fit and healthy. With a cardiac dysfunction, the race can become dangerous. Especially at-risk groups and people over 35 should undergo a sports medical examination before training for a marathon. Doctors will listen to your chest, do an exercise EKG test and check the function of knee joints, hips, and your spine. A blood exam can determine inflammatory sites.



#4 Marathon Preparation Tips for Runners: Phase of training for the race
Before a marathon, you should run about 26 miles or 42 kilometers – the race distance – every week for a year. Try several short runs during the week and then go for a long run on the weekend, which can be prolonged as the race approaches. Your training has to fit in with your daily routine, of course. Those who want to run a marathon have to take the time to exercise and train. Stretching should also be a part of your training because it is vital to prevent damage to tendons and ligaments.
#5 Marathon Preparation Tips for Runners: Nutrition during training and before the race
During training it is advisable to be on a low carb diet to train your body’s fat metabolism and eliminate energy slumps during long runs. However, many runners swear by pasta parties with loads of carbs before a long practice run. Three days before the marathon race, you can start loading up on carbohydrates. On the big day, make sure you have time for a small, easily digestible breakfast. Don’t eat anything two hours before the race. Drink half a liter of water with your breakfast and another half a liter before starting the run to stay hydrated.
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author: Lori Zikuska | 27.06.2018 at 12:04 | 0 Comments

Top 5 Fitness Tips: Exercises for everyday life

It’s not easy to reconcile work, family, friends, hobbies and going to the gym. The following 5 easy exercises will help you to bring more motion and health into your everyday life – without a gym.

#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.
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author: Lori Zikuska | 13.06.2018 at 09:47 | 0 Comments

Fit in everyday life: Regeneration through sports, food and sleep

Everyone needs regular recovery periods to calm down and gather energy. When you’re always on the run and rarely take breaks you soon realize: You’re doing your health no favour! The results are disturbances in sleep and concentration and a decrease of muscle strength. If you want to take better care of your body, read this article about how to integrate regeneration into your everyday life:

#1: Regeneration through sports

First of all, you need a structured workout routine. It’s important to work out regularly – otherwise your body cannot get used to the burden of exercising. Your basic endurance is significant for the frequency and the lengths of your workouts. The fitter you are, the less recovery time you need.  Apart from this, you should keep in mind that it is important to have at least one day off between your workout sessions.  
One day endurance training, another day strength training – your body needs variety! In addition, through alternating longer and shorter training modules you keep the burden at bay.
Frequently forgotten but more than important is warming-up your body before working out and cooling down afterwards. For example, stretching exercises and slowly phasing out after running or cycling for up to 10 minutes are active regeneration measures.

#2: Regeneration through food

20 - 22 hours between workouts are essential because during this time your body gets adjusted to your training level. Nutrition plays a big role during that time. Same here: Variety rules! In all circumstances your food plan should include proteins, carbs and vitamin C.
The first 45 minutes after your workout play a decisive role. Especially during this time it’s easy to affect your regeneration positively through food: Regulate your liquid and mineral intake and take care of the blood glucose balance. Moreover, your body needs proteins for replenishing the glycogen reserves. One more important rule: After sports, you should never consume alcohol, because it’s cytotoxin for your body and hinders the regeneration massively.



#3: Regeneration through sleep

Besides the two active regeneration measures of sports and food, sleep is meant to be a passive regeneration measure. Enough sleep is necessary to feel fit. If it’s not possible for you to sleep around 7 hours daily, you should ensure to take breaks at work, especially when you feel stressed. Also, sauna sessions, massage and heat and cold therapy (for example kneipp’sche applications) are really pleasant passive regeneration measures.
It really is that easy! Regeneration through sports, food and sleep. Three anchors you can orientate yourself on every day and especially when you feel stressed and tired in your daily life. We hope this article supplied some suggestions for a more relaxed lifestyle.
 
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author: Lori Zikuska | 08.05.2018 at 11:36 | 0 Comments

Food Tips: Vegetable vs. animal protein – what’s more healthy and effective for your body?

For reaching training goals fast and effective, athletes often consume a high-protein diet. But even without training intentions proteins play an important role for your body. What are proteins and why are they so essential? And what’s the difference between animal and vegetable proteins?

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!




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