Outdoor Sports For Getting Into Shape

In summer we go out to play sports. But running or cycling isn’t everyone’s cup of tea. I’ll show you some other fitness favourites, away from jogging and biking. After all, a bit of variety is good, isn’t it?

Let’s start with a motivating message: During outdoor training you burn up to 30 percent more calories. Why? Quite simple: The body automatically exerts itself more – on the one hand through air resistance and on the other hand through uneven surfaces or hurdle-laden terrain. And: We fill up with plenty of natural vitamin D.

So much for the benefits – here are five cool alternatives to running and biking you should definitely try this summer:

Basketball
A complete sport that only requires a ball to play. You don’t need to be Michael Jordan or LeBron James to enjoy practicing this sport in the park. It will work most of your muscles, and will push your body more than most other sports, because you will be using most of your muscle groups. You’ll be working leg muscles, arm muscles, your shoulders, back and your abs. Talk about a complete workout!

Outdoor fitness studios
No, these are not converted playgrounds, but actually fitness equipment that can be used by everyone free of charge. In Austria, there are already many of these outdoor fitness studios, and also in Germany, the popularity is growing more and more! For example, you can find studios near you here on Google.

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Off to the park
Take a mat with you to the nearest park and do some relaxing exercises like stretching or planks. The good thing about it is that you can always lie down, rest and enjoy the sun!

Boarding
No, it’s not only for young people, because longboards or the good old skateboards are totally in again. And they are not without it: Because to be able to jet around with them, you need a lot of balance and body tension. ATTENTION: Please wear appropriate protective clothing at the beginning!

Hiking
Pack a snack and off to the mountains! Feel nature, spend time with your loved ones, switch off, turn off your mobile phone and enjoy the peace and quiet. What could be nicer? Um, maybe the simultaneous burning of calories and of course the exercise. Once at the top, the feeling of freedom is indescribably beautiful. Here you will find worldwide route suggestions in three different difficulty levels – the perfect hiking trail for every hiker!

Swimming
At hot temperatures it offers a pleasant cooling and makes really fit. In the water, almost all muscle groups are mobilized without overloading joints, ligaments and tendons. And: the burning of fat is also stimulated properly! Tip: Better stay longer in the water and swim slower, because only after about 30 minutes is the fat metabolism at full speed; in addition, the muscles are also beautifully defined.

Training Buddy
Yeah, I know, but you just can’t stress it enough: It’s much easier to train with a workout partner! You are motivated, you can give each other tips and you can enjoy success together. Sports enthusiasts can network on facebook or twitter!

The most important part is of course – having fun. So make sure you don’t take it as a chore. Enjoy it!

Nutrition Tips For Building Muscle

Nutrition plays a central role for people who want to build muscles. The most suitable foods for muscle building are those that are rich in proteins and micronutrients, such as vitamins and minerals. Proteins are the building blocks of the body. And to build muscles we need new building blocks. The more building blocks we consume, the easier it is to build muscles. Micronutrients also play a role in muscle building. Many vitamins, minerals and trace elements are important for processes in the body that are connected with the build-up of muscles. The last point is eating habits. Our eating habits have a decisive influence on how well we can build muscles. For example, the absorption of nutrients directly after training is increased because the body wants to initiate a regeneration process as quickly as possible.

Proteins – The building blocks of our body

Animal foods such as meat, fish, eggs and dairy products are particularly rich in proteins. Animal foods also have a decisive advantage over vegetable foods in terms of muscle building. Their biological value is higher. In relative terms, this means that the human body obtains a higher quantity of proteins from these foods. Vegetable foods have a lower biological value than animal foods. This means that even if a vegetable food has the same amount of protein as an animal food, the human body will still absorb more protein from the animal food.

If you want to eat meat, buy meat obtained as naturally as possible. This means meat from animals that have been reared outdoors under conditions that are as natural as possible. These animals are fed natural food without added hormones and medicines. Meat from naturally reared animals contains significantly more nutrients and less toxins than meat from animals reared in bulk. If you cannot afford to buy the usually more expensive natural meat, make sure that your meat is as low in fat as possible. Chicken or turkey meat is particularly suitable here. This contains a lot of protein and, unlike pork for example, is very low in fat.

Let us look at the top nutrition tips for building muscle:

1. prioritize fresh, natural foods.

Avoid finished products as much as possible.

2. plenty of fresh fruit and vegetables.

At least 60% of your food should consist of fruit or vegetables. Fruit and vegetables are more effective for athletes than most dietary supplements.

3. protein-rich nutrition.

Up to one third of your daily energy intake should consist of protein. This not only promotes muscle building, but also health.

4. fat-orientated nutrition.

At least one third of your daily energy intake should consist of fats. This supports a body composition with a lower percentage of body fat. The body composition is shifted in the direction of muscle mass.

5. prefer healthy fats.

Roughly speaking, these are vegetable fats and fatty fish. Healthy fats boost your fat metabolism, improve muscle building and regeneration, reduce the risk of muscular overtraining and have multiple positive effects on your health.

6. moderate carbohydrate intake.

A maximum of one third of your daily energy intake should consist of carbohydrates. These amounts are sufficient even for competitive athletes. Anything that goes beyond this does not have any additional positive effects. Moderate carbohydrate intake reduces the body fat percentage and often has a positive effect on health, without damaging the muscle structure.

7. prefer slow carbohydrates.

Slow carbohydrates can be found in fruit and vegetables, pulses and wholemeal products. A sugar alternative from slow carbohydrates is Agavandic juice.

8. group carbohydrates preferably around the workout.

The only time when the athlete actually needs larger amounts of carbohydrates is around the workout. For effective muscle building: before and after training. For effective fat reduction: Only after training.

9. eat a varied diet.

This ensures that your body receives all the nutrients it needs – nothing too much and nothing too little. In addition, variety is pleasant in taste and therefore motivating.

10. prefer foods that correspond to the natural nutrition of humans.

These would primarily be fruit and vegetables, meat, fish, eggs, nuts and seeds.

Further valuable suggestions for a balanced sports nutrition can be found in many other articles on the subject of nutrition here on thenpcstudy.com

What The Body Really Needs In Terms Of Nutrition

Your body is a complex system with numerous processes that require energy every day. How can proper nutrition support these processes and what does your body really need?

The 1-2-3 of healthy nutrition: what your body needs

Whether print media, Internet or television: Everywhere you come across advice on a healthy diet. But what does a proper diet actually mean and what does your body really need to be fit and efficient? Here are the answers.

It depends on the mix

Your body is a complex system. Every day numerous processes take place in it so that your heart beats and you can actively participate in life. To prevent deficiency symptoms and enable a smooth metabolism, the body needs protein, vitamins, carbohydrates, minerals, fats and trace elements. Water is also needed. Even this short list makes it clear: one-sided diets are not for a long period of time, as they can provoke deficiency symptoms. In order to provide the organism with this nutrient mix, you do not have to memorize the nutritional values of individual foods. A rule of thumb says: Bring a colourful mix of fruit and vegetables to the table. Dairy products, meat and fish donate protein and wheat products as well as potatoes are good carbohydrate sources.

How to keep your metabolism going

Our top trainers and nutrition specialists recommend eating five hands full of fruit and vegetables every day, as these are rich in vitamins, trace elements and minerals. To ensure that valuable nutrients such as potassium are not lost through food preparation, you should eat or steam the vegetables raw. You can add a little olive oil to the vegetables so that your body can optimally absorb fat-soluble vitamins. When it comes to fruit, it’s best to use seasonal varieties. Your body absorbs amino acids by eating beef, dairy products, tuna, eggs and nuts. They are the basis of all life processes, as they are directly involved in the metabolic process.

This gives you energy and fills you up.

Carbohydrates are excellent sources of energy and satiety. These nutrients are found in potatoes, noodles, rice, dumplings and couscous. In order to ensure the longest possible satiation, it is advisable to use whole grain products. They are also healthy for the intestines as they contain a high proportion of fibre. The dietary fibres get the intestinal tract going because they are an excellent food for the important intestinal bacteria.

Your muscles and bones need protein

Animal products such as milk, kefir, cheese, fish and meat are outstanding sources of protein. This nutrient in turn is essential for building and maintaining your muscles and bones. In addition, proteins can provide strength and have a positive effect on body training. If you want to eat strictly vegan food, you should make sure that you consume enough protein from vegetable sources. Otherwise, there is a risk of deficiency symptoms such as shallow breathing, weakness and immunodeficiency.

Do you drink enough?

The elementary nutritional tips include not only the targeted intake of the main nutrients from food, but also correct drinking behaviour. Adults should consume at least 1.5 litres of liquid per day in the form of unsweetened teas, healthy juice spritzers or water. This is important because a sufficient supply of fluids is essential for mucous membranes, kidneys, brain, skin, intervertebral discs and your body itself.

Your individual nutritional needs are critical

With all the nutritional tips, it should be remembered that the nutritional requirements can vary from person to person. The vitamin requirement during pregnancy, for example, is particularly high. Competitive athletes need recipes that are rich in carbohydrates and proteins. Plant substances such as carotene can promote health skillfully and situatively. Their best-known representative beta-carotene can have a positive effect on inflammatory processes. Depending on age, life situation, sex, weight and state of health, the nutritional requirements of each person are therefore slightly different.