What you can do about stress

What you can do about stress

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The right skates for everyone

You can use different types of skates for inline skating. Beginners are usually best served with fitness skates. They are available with either soft or hard shoes — but in any case with good brakes. For skaters who want to go at a higher speed, the manufacturers offer speed skates. You have more roles and these are bigger too. You will look in vain for a brake with this variant. Skates of this type are definitely only suitable for skaters with some experience. This is especially true for so-called stunt skates. Your roles are small and wide and also suitable for daring jumps.

All runners who take part in competitions know that your own speed can only really be increased with systematic speed training. You will then run much faster and will enjoy regular training again.

Ten tips for preparing for a marathon.
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Speed ​​training on the track

Before runners can do any pace training, they must have some running experience and endurance. Such a training program is not suitable for occasional recreational runners. The principle of every speed training is to achieve a targeted increase in speed by alternating fast running in the form of sprints and slower units. The basic rule here is that the longer you run, the longer the intervals have to be.

For example, if you’re training for a marathon, the intervals shouldn’t be shorter than one to five kilometers. The length of the sections also determines the sprint speed: You cannot and should not run a marathon interval faster than the medium pace.

Speed ​​training as part of the training plan

If you are preparing for a larger competition, it is advisable to include speed training as an integral part of your preparation program. As a rule of thumb, you can estimate about a tenth of the weekly training time for these exercises.

It is important that you start training in good time. Experience has shown that it takes a few weeks for the first effects to appear. You should also keep in mind that the sprint units are strenuous. If you run longer competition distances, such as a marathon or half-marathon, you need every reserve of strength.

Therefore, you should avoid speed training in the week immediately before the competition. The risk is too great that you will otherwise use up valuable power reserves that you need for your big run.

If you want to become a good handball player, you should complete special conditioning training. With this you can achieve sensational success in a short time. The best thing to do for the first few times is to get a coach who will support you, the more specifically and quickly you will reach your limits.

Endurance sports and their calorie consumption
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Helps with training: fitness training 

Handball training has a lot to do with stamina. The players have to give everything in a short time. This means that a certain basic level of fitness must be given. In the beginning hardly anyone can do this, which is why special conditioning training is so important. A handball game lasts around 60 minutes.

Imagine having to jog for 90 minutes. That alone is a challenge that not everyone can master. Handball, on the other hand, is a lot more strenuous, because the interval load is important here. The heart rate has to be 100 in a short time, and then it is time to relax again, for example after throwing a goal. (Include jumps in training)

Fitness training definitely brings something

Regardless of whether you play in the professional league or just as a hobby, you should definitely do special running training.to kill a mockingbird essay pdf It will definitely bring you something, because toughness and discipline require even more endurance and strength. You will feel much more comfortable in everyday life. (Breathing while running: this is the right technique)

But you shouldn’t be rushing anything, be sure to start your training slowly and at first with small intervals. These can get a little longer after a while, until your endurance improves. Because the pulse usually goes up very quickly during intensive handball training, you will not reach your goal without endurance training. (Strength endurance training as the basis of many sports)

The right technique in inline skating will save you from falling and will simply give you more fun. Tip: Above all, practice correct braking before you set out on a longer distance.

Endurance sports and their calorie consumption
Photo series with 8 pictures

The technique of inline skating is learned quickly

Learning the technique of inline skating is actually very easy. There is not much to consider, and basically the whole art consists of just two elements: accelerate and brake. If you have ever been on regular roller skates or have skated, then inline skating will certainly be easy for you. When it comes to braking, however, there are some differences. Tip: Choose inline skates with a large brake block. Then you will come to a standstill quickly, even as a beginner.

How to really accelerate on inline skates

Only the first few meters are actually a little more demanding. As soon as you have momentum, you almost slide along on your own. Tilt your feet slightly and then push yourself off alternately with your left and right leg. A tip: once you have reached the desired speed, you hardly need to use any force. Even gliding movements are now sufficient. This saves energy and lets you get through longer tours without exhaustion.

Extremely important: the correct braking technology

Once you have mastered the technique of inline skating, you can quickly reach respectable speeds. It is of course extremely important that you come to a standstill quickly if necessary. After all, an unexpected obstacle can always arise. The simplest variant is braking with a block on the heel or on the tip of the skate. Just push the block down and you brake.

When it comes to walking as a sport, different types of walking are described. They all have one thing in common: athletes can only get one step closer to their goals through consistent training. No matter which type of walking athletes choose, all of them have a positive effect on health and help prevent serious heart diseases.

Endurance sports and their calorie consumption
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There are many types of walking

When it comes to walking, there are different ways of doing the training. Nordic walking is most effective when it comes to shedding pounds. Here it is the sticks that use almost all muscles and thus increase the consumption of calories by up to 46 percent. Some health insurance companies even pay subsidies when attending courses. If you want to improve your stamina and coordination, you should try Nordic jumping, which stimulates the entire metabolism.

trax.de: Nordic Walking: How to find the right shoes

It all depends on the training

Hill walking is all about the training itself. It is one of the types of walking for which a good physical condition should be given as a basic requirement. It is important here that those who are on the road for more than 20 minutes must drink at least 0.2 l, because this training is sweaty.

Nordic dogging and zen walking, on the other hand, are among the types of walking that are less widespread and are often offered in health resorts. In addition to the sport, this walking is about promoting the spirit and bringing it right. Special breathing exercises promote concentration and make it easier for athletes to relax later. Without an appropriate course instructor, however, laypeople can only learn these techniques with difficulty, but the adult education center often offers appropriate courses.

Sitting is the new smoking, warn health experts: Too little exercise and sitting for too long weaken the entire body. Read here what you can do about it and how you can help your health.

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Preventive back exercises, get fit, power napping, stress management in the office, focus on breathing

Those who sit for more than six hours a day can reduce their life expectancy by up to 20 percent. This is mainly due to secondary diseases such as diabetes, high blood pressure and cardiovascular diseases, according to a British study by the University of Leicester. To prevent this, you can use office gymnastics in the workplace to ensure better well-being, more fitness and health.

1. Preventive back exercises in the office

Almost every third adult in Germany often has back problems, as a study by TK-Krankenkasse revealed. The World Health Organization (WHO) therefore recommends a total of two and a half hours of moderate office workouts per week. In order to promote health in the long term, however, it is not enough to take the stairs instead of the elevator or to pace up and down the office while talking on the phone.

What you can do about stress
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What is all the more helpful are specific gymnastic exercises that primarily strengthen and relieve the muscles along the spine. Because it is primarily the core muscles that are the first to atrophy in many people due to a lack of exercise or sedentary activity. "Everyone should therefore be prepared to take care of their back health at work and in their free time", explains Ulrich Kuhnt, owner of the Hannover Back School.

The benefits will soon become apparent: preventive spinal exercises in the office corrects poor posture, relieves back pain, relieves tension and prevents degenerative changes such as pathological curvatures of the spine. In addition, the cardiovascular system is stimulated and thus ensures noticeably more well-being.

Fit in the office: These back exercises at the desk always work

Here we show you five short and effective training units that will keep you mentally and physically fit at work. Our tip: You should do this workout with as little strain as possible, in other words: don’t eat a large meal beforehand. Sitting on an exercise ball, you automatically train your lower back muscles. (Source: )

Sitting on an exercise ball, you automatically train the lower back muscles. When exercising, the angle between the thigh and lower leg should not be more than 110 degrees. During this training you have to keep your balance and therefore automatically do so-called balancing exercises.

In order to stay fit in the office, the upper body must also be trained. (Source: Thinkstock by Getty-Images) In order to stay fit in the office, the upper body must also be trained. To strengthen the chest muscles, do the following: turn your toes slightly outwards, open your feet about hip-width apart and fold your hands in front of your chest. Press the palms firmly against each other, hold this position for 20 seconds.

The shoulder and neck muscles should also be strengthened. (Source: Thinkstock by Getty Images) The shoulder and neck muscles should also be strengthened. When stretching the shoulder muscles, proceed as follows: Extend one arm in front of you and use the other hand to pull your upper arm towards your body. Maintain tension and repeat on the other side.

Stretching the shoulder and neck promotes health. (Source: Thinkstock by Getty Images) Stretching the shoulder and neck: Extend your arms away from your body and fix the back of the hand with the other hand. Bend your head forward until the stretch is clearly felt. Maintain tension, then switch sides.

When turning the torso, you strengthen the lateral back muscles. (Source: Thinkstock by Getty Images) When you turn your torso, you strengthen your lateral back muscles. Assume an upright sitting position and place your legs in a stable position about hip-width apart. Alternately turn backwards on both sides up to the longitudinal axis of the body. Place the arm at hip height and move it along with it. 

2. Integrate movement into everyday office life — set realistic goals

Getting enough exercise is generally the best panacea for stress. 30 minutes of exercise every day at work is enough to keep body and soul fit. When exercising, it is important to set realistic goals so that you stay motivated.

Our tip: jog or walk a little before starting work. This gets the circulation going and ensures inner balance. Happiness hormones are released and stress is reduced. So you appear in a good mood at work.

3. Eat yourself fit: healthy foods for more concentration

In the event of an excessive workload, there is a simple way to keep blood sugar stable: healthy snacks for in between. Happiness and healthy eating have always belonged together. Eating at work is therefore more than just eating.

A specific diet and a healthy lunch can stimulate the formation of three important neurotransmitters: serotonin, dopamine and acetylcholine. Their existence is significant for learning and memory processes in the brain.

"These neurotransmitters transmit information between nerve cells, a distinction being made between excitatory and inhibitory transmitters", explains Uli Müller, Professor of Zoology and Physiology at Saarland University. A stimulating messenger substance such as acetylcholine (ACh) activates the next nerve cell, while an inhibitory transmitter such as GABA downregulates the signal transmission.

Carbohydrates for stress

In general, the old saying applies: You are what you eat! That means: Whatever you ingest affects your emotional mood.