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Training and Nutrition When Building Muscle: You Have To Consider This

Weight training has many positive effects on the body. With the right diet, you can quickly see changes in your body and muscles. But you should note a few things.

Avoid the 8 biggest mistakes when weight training

#1 Training without a plan

Your training should be structured through. A training plan can help. Because strength training is only about fun, mainly about building muscle. A training plan will help you to train all muscle groups with different, varying exercises.

If you do the exercises from the stomach, they will always be the same ones that are easy for you. In order to achieve results, however, some effort and, above all, variety are required. You can have a training plan drawn up in your gym.

#2 No warm up

Do you shy away from warming up because it’s warm outside anyway or don’t have time? You should change that. With a warm-up, the body pumps more blood through the circulatory system and your muscles, tendons, ligaments and joints are prepared for the effort to come.

This also makes you less prone to injury and more enduring. So use a cardio machine of your choice for eight to ten minutes before every strength training session and cycle, step or run at a moderate pace.

#3 Quantity instead of quality

Only if you pay attention to the technique during training will you also use your target muscles and consequently grow faster. Even if you might be able to lift a few kilos less as a result.

Improper exercise also increases the risk of injury. So always pay attention and ask a trainer if you are unsure.

#4 Wrong training weight

Nobody needs show-offs in the gym. Therefore: only take as much weight as you can really handle and not as much as your neighbor can lift. Excessive training weight can lead to overload or even injuries. Your exercise execution suffers as well.

How do I know my training weight? Legs can move more weight than shoulders. The last reps of a set should be difficult for you. If you can’t do your exercise correctly, the weight is too heavy. If you can move the weight with ease, it’s too light.

#5 No rest between sets

Taking a break between each set is important, even if you feel pressed for time. Because during this break, your muscles fill up their energy stores. This allows you to last longer. But if the breaks are too long, your body cools down again.

#6 No increase in load

Your muscles build up with the training and get used to the strain. So that your progress does not stagnate, you should regularly look for new challenges and set new stimuli.

That doesn’t necessarily mean you need to increase the weights. You can also do more reps per set, switch to free exercises, or add additional exercises.

#7 No cool down

Cool down is the opposite of warm up. They show the body that the stress phase is over and that it can cool down. The heart and breathing rate can be easily regulated during a leisurely ride on the bicycle ergometer or when rolling out on the foam roller.

#8 No recovery period

More is not necessarily more! Give your body a break between workouts to recover. If you train too often, there is not only a higher risk of injury, you also train less effectively and persistently, which in the long run leads to stagnation of your muscle growth.

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Lifestyle

Sport in Winter: That’s Why Training in The Cold is Good – You Have to Keep That in Mind

Sport in winter is not just about skiing or tobogganing. Jogging, walking or cycling can also be fun in winter – of course only if it’s not slippery. Anyone who moves outside in the cold is doing something for their health, because sport in winter strengthens the immune system.

Sports in winter: Wrap up warm and slowly adjust to the temperatures

Unlike heat, the body can prepare itself for cold temperatures. Proper clothing and proper preparation for outdoor training is crucial. But up to what temperatures can you train?

According to the expert, the temperature up to which training outdoors still makes sense depends on the state of fitness and health. The lower the temperature, the harder the sport is for the body. For older and unfit people, Matzarakis recommends avoiding exercise in sub-zero temperatures.

Training in winter: how cold is too cold?

Because the following also applies to physically fit athletes: If the temperature is below minus 20 degrees Celsius, jogging and playing football outside should be a thing of the past.

According to the rules of the International Biathlon Union (IBU), which also apply to other sports, competitions may not be started. If it is colder than minus 15 degrees, wind chill and humidity must be taken into account.

When the air is still, caused by high humidity and fog, pollutants such as dust particles, nitrogen oxides or sulfur can accumulate on the ground. These can lead to additional strain on the respiratory tract. “If you’re not fit, you should leave the sport outside,” continues Matzarakis. This is especially true for asthmatics and people with poor health.

Strong Immune System: Hardening up is good for fitness

Sauna, foot baths or walks in the fresh air: from the point of view of the medical meteorologist, hardening is important for fitness. Sport should be done in the sun during the day if possible in winter. Sport should be avoided when the temperature is too low, the wind is too strong and the humidity is too high.

As long as it’s not snowing excessively or dangerously slippery, exercising in freezing temperatures can strengthen both body and mind. For example, the immune system can be strengthened and physical well-being can also increase.

Especially in times of the corona pandemic, outdoor sports can help to increase physical activity – and also lead to a better mood.

Reduce the risk of catching a cold and improve your mood

Cold viruses have a harder time spreading. Because: The cold air when running moistens the mucous membranes of the respiratory tract. In addition, the immune system is stimulated by movement and changing temperatures.

In winter, many people suffer from winter depression or at least a low mood due to the cold and gloomy season. Exercise can play an important role in fighting depression, the Journal of Sports Medicine points out.
The movement creates positive feelings and a better mood.

Prevent venous insufficiency and strengthen bones

Heating air and tight boots can congest blood in the veins in winter, which is why doctors recommend exercise in the fresh air during the cold months. Above all, running is healthy: Sport activates blood flow in the legs and prevents swelling and tingling.

You can also fill up on vitamin D when exercising in daylight. This is especially important in the dark winter months. This can supplement the storage that healthy people have built up in summer with the help of the sun’s UV light. In general, sports like running, where the body supports its own weight, are good for the bones.

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Lifestyle

Hiit Workout For Beginners: This is How Intensive Training Works

The hiit workout is becoming increasingly popular. Especially as a beginner you should pay attention to a few things during the training.

The hiit workout for beginners: definition and process

The abbreviation “Hiit” stands for High Intensity Interval Training. Translated, this means something like high-intensity interval training and thus already fundamentally defines what it is actually about. You can choose between two forms: One possibility is to switch between exercises that are highly intensive and exercises that are more relaxed. Alternatively, intensive training intervals can be interrupted with short breaks.

Before training begins, it makes sense to do a quick warm-up. This does not have to be a long process: it is enough if the muscles are warmed up for about five to ten minutes with easy exercises. This way you can avoid injuries and start the exercises optimally.

Basically, the Hiit workout is suitable for everyone. The training goal can be set individually and the training success can be achieved through the right motivation. Especially at the beginning, the workout is particularly strenuous for the body; However, if you stay on the ball, the body will adjust to it after a certain time.

Inspiration: This is what a hiit workout could look like

The hiit workout can be designed as you wish. Ideally, you can choose the sports that you also enjoy: In this way, the highly intensive training also has a fun factor. Suitable sports include cycling, running, jumping rope, weightlifting or classic circuit training with exercises such as squats or burpees.

As a beginner, the duration of a training session should be around 20 minutes. Depending on the training progress and resilience, the duration can be slightly increased on a weekly basis so that you can achieve maximum effects. The number of repetitions per interval can also be varied according to the level of training.

For example, an idea for a beginner hiit workout at home would be 20 seconds of hard work followed by 30 seconds of rest. For example, you can choose jumping jacks, push-ups, crunches, squats, burpees and planks as exercises. You can then repeat this in four intervals to fill the 20-minute training time.

Equipment needed for a hiit workout

When it comes to efficient training, many people initially think of classic training with fitness equipment. However, hiit training follows a different concept, making it highly attractive to a large audience.

Most of the exercises amount to training with your own body weight. Equipment is therefore not necessarily required: You can carry out the workout whenever and wherever you want. Duration, time and location can be determined by yourself: Training outdoors is also possible. The training also collects a plus point because it is so inexpensive.

If you still want to train with training equipment, this is also compatible with the Hiit workout. Depending on which exercises you want to do, a sports mat*, resistance bands, kettlebells* can be used as equipment.

What does the hiit workout bring?

Compared to typical cardio endurance training, hiit training should be able to boost fat burning even more effectively. This is achieved by stimulating the metabolism: a plus point for anyone who wants to achieve rapid training success.

The metabolism should be boosted so much by the strong stress phases that a so-called “afterburn effect” occurs. This means that fat and calorie burning continues the day after your workout

Muscle building can also be achieved through exercises that require heavy muscle strain. Hiit training can therefore increase endurance and stimulate the build-up of muscle mass.

Possible mistakes in the hiit workout: You should pay attention to this

In order for the Hiit workout to be able to produce maximum success, it is important to give the body time to regenerate. Ideally, the regeneration phase should last at least one day so that the body can be fully loaded again during the next training session. It is recommended to do the training about twice a week at the beginning. Advanced users can also increase the training to three or even four units.

The training itself should not be underestimated: the body is repeatedly subjected to maximum stress. Especially as a beginner, you should be careful not to overdo it right away, but to start with fewer repetitions and gradually challenge yourself more. To avoid injuries, you should make sure you do the exercises correctly. It is also important to always repeat the exercises on both sides of the body: This way you avoid one-sided training.

If you want to achieve your goals, you should not only pay attention to the training itself, but also to your diet. Even if the metabolism is stimulated by physical activity, the basis for success is a balanced and healthy diet.

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Lifestyle

Jogging in Winter: Tips and Tricks – This is How Your Training Will Be a Success

Wrap up warm and run? For many, running in the winter season can be the perfect balance to a cozy evening on the couch. In order to prepare the body for the icy temperatures and to be able to take advantage of winter sports, however, a few aspects should be considered.

Jogging in winter: Is it actually healthy to go running in cold temperatures?

In principle, outdoor sports are possible, dressed warmly – as long as it is not snowing excessively or is dangerously slippery. The dangers of the icy cold, pollutants in the air and your own physical limits should not be neglected.

However, regular jogging in the fresh air that is not too cold also has advantages. Sport in winter keeps you fit and healthy: According to the expert, hardening through exercise in the open air should be good for your fitness. In addition, the immune system can be strengthened through sport in cold temperatures and well-being can be increased.

You should keep this in mind when jogging in winter

Regular running can also be the ideal balance to the stressful everyday life in winter. Exercise in the fresh air is good and if you then choose a route that is not totally overcrowded, then you can also relax wonderfully while working out. We have tips for you on what is most important when exercising outside.

You should consider the following aspects if you want to be optimally prepared for running in winter:
Warm up well. In cold temperatures, your muscles take longer to work well. So warm up extensively.
Even in winter, drink enough water. In the cold, we usually feel less thirsty and the body does not have to be cooled down as much when moving. Despite this, moisture evaporates – this should not be neglected.
Wear the right running clothes. The layers of clothing and wearing functional materials are the be-all and end-all of winter sports. Layered clothing keeps you adequately warm and insulated, while functional clothing ensures optimal moisture management. Since a lot of body temperature is lost through your head, you should also wear a hat or headband.
Wear the right running shoes. It is best to get models that are suitable for smooth surfaces when jogging in mud and snow. Running shoes should also keep your feet warm.
Adjust step technique: In winter, the ground can be a bit slippery. That’s why it helps to take smaller, flatter, and more sensitive steps. This reduces the risk of slipping.
Start slow and stop slow. A light jog at the beginning and end of the jogging session helps to warm up and cool down the body. Incidentally, this not only helps the circulatory system in winter.

Then you should avoid running in the cold outdoors

If the outside temperature is too cold, outdoor sports should be avoided. According to expert Andreas Matzarakis, the temperature at which you should stop jogging depends on your fitness and health. For older and untrained people, he recommends avoiding sports at temperatures below zero degrees Celsius. And the following also applies to physically very fit people: You should stop jogging when the outside temperature is below minus 20 degrees Celsius.

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Lifestyle

Professional Training at a Glance

There are a variety of training opportunities available today. But which professional development is the right one for me? Or how can I combine distance learning with my everyday life? There are many questions on the subject. We will help you to get an initial overview of the most common opportunities for further training.

Anyone who thinks of further training usually associates courses lasting several weeks at an adult education center, from a private provider, or further training organized by the company. Either way, the majority think first of the costs and the time that you have to invest – rightly so! In fact, further training is an investment that only pays off afterward.

What further training opportunities are there?

If you have the desire to advance in your professional activity or it is time for a career change, you have various further training options to choose from. Depending on your own situation and motivation, different forms of professional development can be considered and strengthen your self-confidence.

To make your decision easier, we have created an overview for you. You don’t need a car, a ticket, or a particularly large amount of time in a row to get to a certain point in time. A computer with internet access is often sufficient for further training from home! This opens up new opportunities for working people and/or parents.

1) With further training for professional advancement

If you are satisfied with your job and company but would like to advance professionally, further training may be just the right thing for you. You can often take advantage of publicly available educational measures and learn new skills that you need for your job. The focus here is on meeting the ever-growing demands of the job and expanding one’s own skills if necessary. These usually take place over a short period of time.

2) With professional training to success

You can also learn new skills with further training. However, these do not have to be directly related to your current job. By completing further vocational training, you can improve your chances on the job market. A professional reorientation is also possible. There are not only face-to-face training courses but also training opportunities that are characterized by digital learning. Because the necessary presence time is often reduced to a minimum, sometimes even to zero. Also, read helpful tips on finding work and jobs on the internet.

3) Various types of further training at a glance

You can either opt for face-to-face professional training or digitally from home. It is crucial how you can organize your everyday life well and what specific goals you have. As a small overview, we have different forms of further education. It is best to find out which offers are available in your region or online.

4) Find a suitable distance learning course

Distance learning proves that digital further education is possible from home. Because with distance learning, you can acquire a complete bachelor’s or master’s degree from home. And usually, only a few face-to-face appointments are necessary. Due to the digital design, you can learn online with others and participate in lectures. Exams may have to be completed as face-to-face appointments. But some universities are already conducting online exams. And some universities, such as FernUni Hagen, offer exams or presentations thanks to several branch offices in various large cities. So you don’t have to drive that far for a successful further education. If re-learning scares you, read useful tips for effective learning with self-organization.

5) Further training after maternity

Maternity is over and you want to get back to work? Or have you been employed as a housewife for years and now the children are out of the house? In all cases, returning to work without further training can be difficult – the longer ago the professional practice, the more likely it is. Of course, you can also earn money on the Internet, but if you want to get back to work, various funding for further education can be helpful.

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Lifestyle

Dog Training with Recall of Puppies & Dogs

A reliable recall is one of the supreme disciplines in dog training for puppies. If I later want my dog ​​to come back under any distraction, I have to teach the puppy what I want from him and that this command is not a request but a clear statement. The little puppy comes into the house and over time you want him to be reliable in following certain commands. Among other things, he should turn around and come immediately when we call him back.

Recall in puppies

After getting a dog, it is trained. In order to show the little one what we want from him, you have to combine a word of your choice with coming back. To do this, you first draw the puppy’s attention to you, for example by his name or noise. If he doesn’t react at all, quickly run away in the other direction and he’ll definitely come. If he is then on his way to us, you say the previously chosen command. When he gets to you, he will initially receive a reward. Treats are best here. Always remember to wait until the puppy is actually on its way to you. This is the only way he can combine the command with running back.

The process of dog training for puppies

In the beginning, you only practice in a low-distraction environment. Once you’re sure he’s connected the word correctly, you can start calling the pup’s name, followed immediately by the recall command. If he comes back, he gets another reward. Do this exercise with little distraction at the beginning. If the puppy is distracted by anything, turn around and run away quickly.

Increase distraction

If all this works without external stimuli, you can start increasing the distraction. In the beginning, if possible, only call when the little one is in your sphere of influence. If he doesn’t come when you call, you must intervene immediately. Now it depends on the type of dog and how to intervene.

For some, a strict word is enough, for others, you should throw the leash in the dog’s direction. If the puppy now looks in your direction, say the recall command again in a friendly but firm manner. For example, if the dog sniffs something and doesn’t come, you can go over there, nudge it, go back and call again.

Praise dog

Don’t praise your dog for being way too late. Then leash him and walk on without comment. If everything goes well, you should slowly reduce the treats. Also, learn how to housetrain your puppy and how praise will help.

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Lifestyle

Potty Training and Diaper Weaning in Young Children

Finally, become diaper-free. We’ll tell you when potty training can begin and how to wean yourself off the nappy step by step. Because there are various ways to make it easier for your children to get clean or dry.

When to start potty training?

Potty training is a big topic and you should bring some patience with you. But when is the child ready for the potty? You can usually tell that your child is ready when it has stayed dry for several hours. You should also see if he notices when he needs to go to the bathroom. In addition, the following characteristics indicate that your child is ready for potty training:

  • Your child can sit and walk independently.
  • It begins to understand simple instructions.
  • An increased interest in the toilet.
  • When the upcoming business is announced with words.

Tips on becoming diaper free

We have collected a few tips to ensure that toilet training is stress-free. So you can calmly get your child used to using the potty and soon the topic of diapers and swaddling will be over:

1) Start toilet training slowly

Children react very differently to being dry. Some are interested while others reject the potty. So be patient and start slowly. So introduce your child to the potty, and explain what it is for and how to use it. Then you can put it on with a diaper later without putting it on. You can also take your child’s business to the toilet and show again what it is for.

2) Getting dry with music

If you and your child are struggling with potty training, some music can also help. Because the music can encourage your child to use the potty or the toilet. In addition, you should always show and encourage your child to use the restroom. Then interest grows and steps by step your child becomes diaper-free. Also, read tips on preventing constipation in toddlers.

3) Diaper weaning with the egg timer

Practicing the toilet drain can help with diaper weaning. And with an egg timer. Accordingly, after each large meal, put your child on the potty with an egg timer for about 10 minutes. Then the body should quickly get used to this rhythm. It is helpful to work with a reward: your child can collect points for every poop or pee on the potty. The big deal is worth 3 points, the small deal is worth 1 point and after a certain amount, there is a reward. This makes potty training child’s play. Also, note clever tips for brushing milk teeth and how to wash children’s hair without stress.

Find the right potty

You can buy a suitable potty so that your child enjoys using the potty. Because there is a large selection of toilets for small children on the Internet. These have unusual designs and some also play music.

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health

7 Tips for Training Problem Zones

The female body is different from woman to woman and that makes each one interesting. But most women have places on their bodies that they personally don’t like. Then they want to work out those problem areas and get rid of lifebelts. A bikini figure can be achieved with various abdominal, leg, and butt exercises.

Thick calves, unsightly lifebuoys, waving arms, or the swollen moon face are considered classic problem areas. Women often just want to lose a few pounds or define specific body regions. Various training methods will help you with this.

Get rid of problem areas and lifebuoys in a healthy way

Who does not know it, in stressful everyday life there is often little time for sport? Most of the day you sit at your desk and work or look after the children. And then there are the problem areas. While some people tend to gain weight around their stomach, for others it’s their bottom or legs. Since the human body is very different, so are the problem areas. And the causes of the various problem areas are manifold. Lack of exercise, hormones, stress, or the wrong diet can be responsible for the fact that you gain weight faster in certain areas than in others. But what to do against lifebelts and the like? We have collected tips for training problem areas and getting rid of lifebuoys for you.

1) Find the right training opportunity

You can achieve good success with various options and achieve a bikini figure. However, not everyone has to have model measurements and there is no magic formula for every woman. Therefore, you have to find out for yourself which training option you enjoy and is compatible with your everyday life. Some women prefer to train under supervision in a sports club, while others would like to organize their training times themselves or even do their gymnastics exercises in front of the television. But success in improving problem areas only comes if you find the right method for you that doesn’t feel forced. Have you ever tried yoga at home?

2) Train problem zones in a sports club

Fitness centers or sports clubs with different departments are everywhere. And there, membership is usually inexpensive and you can try out the various sports in a trial lesson. You will come into contact with like-minded people and thus you will combine training with good company and fun. Since the practice sessions take place at fixed dates and times, excuses no longer count and it is easier to overcome your weaker self. In addition, regular problem area training can boost your self-confidence.

3) Abs Legs Butt Exercise with a trainer

Likewise, a trained trainer in the gym or sports club can explain the correct execution of the exercises to you in order to work carefully on your bikini figure. Because you often worry about whether you are doing the exercises correctly. With a helping person, you can do your abs, legs, and buttocks exercises effectively. If you want, you can also have other exercises shown to you and, if you have the opportunity, train your problem areas at home. Also, note other useful tips for losing weight with sport and fitness.

4) Work out problem areas at home or outdoors

If you prefer to train at your own pace, then exercise on machines or at home might be more for you. Therefore, think about which sport you enjoy and schedule time for training regularly. You can do gymnastic exercises to effectively train problem zones, depending on your personal taste with your favorite music or in front of the TV during your favorite show. If you like being in nature, try jogging or walking. In some modern parks, you will find sports equipment on which you can also do a few exercises. Swimming and inline skating are also good sports options. For this, also read the article tips on sport in winter and sport in summer despite the heat.

5) More exercise and fitness in everyday life

But staying fit in everyday life can also help to get rid of lifebuoys. Because the fixed training times do not always fit into everyday life. Consequently, it makes sense to plan movement or exercises into everyday routines. You don’t have to perform at your best in sports. Even small changes in your habits can improve your well-being and train problem areas. So bring more movement into your everyday life and burn more calories with the following changes:

  • Get off the bus one stop earlier and walk a bit.
  • Do light shopping by bike or on foot.
  • Use short waiting times for a walk.
  • Avoid elevators and climb stairs.
  • Leave the car at home more often.

6) Diet for the stomach, legs, and bottom

In addition to your physical activity, you should rethink your diet. Because in order to counteract the problem areas, you need a healthy diet and healthy sleep. You should not forbid any food but fall back on lower-calorie alternatives. Also, note tips for looking slimmer and psychological tricks for healthy weight loss.

  • Vegetables with dip replace the chips in front of the TV.
  • More often tomato sauce with the pasta instead of cream sauce.
  • Drink water with a dash of fruit juice instead of soda.
  • Rely on low-fat meat.

7) Drink more for a bikini figure

After you have already brought more exercise into your everyday life and paid attention to a balanced diet, you have already achieved a lot. Another valuable tip on the way to a bikini figure is to drink a lot of water. Because the body needs water for digestion and important metabolic processes. These are also important for getting rid of lifebuoys. So think about your daily 1.5 – 3 liters of water. Various types of tea are also good or drink a homemade smoothie that provides you with many valuable nutrients.

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