The best sport for your health
The best sport for your health riding a bike, jogging, swimming and Nordic Walking in the comparison
The people should and must move. This holds him healthy. However, from which transaction type our health profits mostly? We have compared four popular leisure sports with each other, to a gratifying result …
The person is a movement bull, his body for a life in movement made. Once no miracle, because, finally, was vital it for our forefathers to be well on foot. Only so they could go hunting successfully or flee with danger before enemies. „Like no other mammal the person is able to go for hours. We are virtually born to the running“, says Dr. Joachim Latsch, sports doctor in the institute of circulatory research and sports medicine of the German sports college in Cologne. However, nowadays this evolutionary heir we maintain less and less. Food we get at the supermarket, we earn money mostly in the seat, heavy physical work has become the exception. An employee in the inside service puts back per day just between 500 and 800 metres. Who does not provide there in his spare time for sporty balance, has in the long term a health problem.„ Our organism still needs the movement, needs the energy consumption. But he begins like at that time fatty tissue for bad times, diminishes faster and becomes more susceptible for illnesses“, explains Nordic fuller's expert Latsch. Our society knows the results of lacking movement long ago: Almost every second adult is overweight. 30 million Germans suffer from back pains, more than 20 millions in joint discomfort. Beside wrong food lack of exercise is also a frequent cause for civilisation illnesses like heart circulation illnesses, high blood pressure or diabetes. „Regular sport helps to bend forward such illnesses or to delay her forming“, so Pasting.
In the best perseverance sport movement is important for the preservation of our health. But which sport receives them mostly? „Best of all one moderate perseverance training is suited for a sport oriented to health, supplemental by a light weight training“, recommends the expert. „The perseverance sport affects especially favourably the heart circulation system, the respiration and the lung.“ Besides, the training in aeroben, area rich in oxygen brings the fat combustion at full speed. Excessive pounds melt away faster than possibly with pure weight training. In the leisure area riding a bike, jogging and swimming is particularly liked perseverance sport, hence, to all at the head of three "classical" perseverance sports. Nordic Walking as a comparatively young discipline ranks, at least, already on place four of the popularity scale as a survey of the magazine "Stern" proved.„ These perseverance sports are suited basically everybody to receive the physical efficiency and to bend forward health problems“, says Pasting. „These are careful sports whose load level lies rather in the low area and well can be adapted to the individual needs.“ Also in her positive basic effect on the organism four disciplines are similar. Each of these sports still owns her specific training profile. In different measure they improve possibly condition, muscular strength, mobility and coordination. Also in the load of the supporting apparatus and movement apparatus differ Ride a bike, jogging, swimming and Nordic Walking partly decisively of each other. Which advantages and disadvantages arise from it, a comparison of four perseverance sports should point:
To two pedals for more fitness of riding a bike is the most popular sport of the Germans. Since a bicycle also offers in the everyday life a miraculous possibility to get going the body. „Already the early morning journey to the baker starts the metabolism“, says the sports doctor. Who would like to strengthen his perseverance, however, must step longer in the pedals: “Three times a week least one hour with low - intensive load or twice the week two hours these should already be““, so Pasting. Who swings himself regularly on the wheel, his fitness increases, strengthens heart and circulation and cycles to the stress of it. An advantage of the bicycle driving is that it hardly loads the joints.„ A large part of the body weight are carried by saddle, driver and pedals.„ For overweight is, hence, Ride a bike especially carefully“ says Pasting. Besides, the uniform movements strengthen the joint cartilage. If the seat position is right, the back also has to fear a little. „His muscles are even cocoached in low measure“, according to the expert. „However, it should be driven in comfortable position, with well fitted with springs saddle. The stooped seat position on a racing wheel can lead to back problems. „In addition, constant raising of the stooped head braces the cervical musculature, just with long tours. Grit runways and long gradients should be also avoided, because they overtax the backbone jerkily. Strongest quick thrashing about the leg musculature claims. It is coached well-arranged, the upper part of the body is strengthened for it, however, hardly.„ Who drives only wheel, gets fast in a Disbalance. Hence, the upper part of the body needs an additional training, possibly by tonic gymnastics“, recommends the sports doctor. And where less muscle groups are used, the energy consumption is also lower: With moderate tempo these are while riding a bike only about 300 calories per hour.
In the run in the form of running is an excellent fitness training which shows actual effect already with middle time involved. Regular jogging strengthens the heart circulation system, improves sugar metabolism and fat metabolism and increases the respiratory volume. Released luck hormones lift the mood, stress is diminished. „A healthy runner needs to fear no health defects. Provided, technology and footwear are right“, says Pasting. Who is on the move of wrong shoe or step, however, risks joint discomfort. Since with every run jump joints, knee joints and hip joints must cushion a multiple of the body weight. „With overweight or joint wear is suited, hence, Jog a little“, believes the expert. Also the backbone suffers with wrong technology. On hard grounds or with strong slope high Stauchbelastungen can originate. The running claims, primarily, the leg musculature.„ The whole lower muscle rope is strengthened, the Beckenbeuger, in low measure the belly and back musculature“, explained Pasting. If the arms resonate actively, the upper extremities also profit. „About 70 percent of the skeletal musculature are moved, quite clear more than while riding a bike“, according to the sports doctor. However: An actual upper part of the body training does not take place.
Weightless water training of gentle as riding a bike or running coaches swimming the condition. Since the impetus of the water reduces the gravitation. This provides for a discharge of joints, backbone and tapes, ideally with overweight. Besides, the opposition of the water slows down the movements. „Acute injuries and chronic overloadings are thereby faded out actually“, says Pasting. Nevertheless, the skeletal musculature is strengthened with the swimming effectively and well-balanced, from head to foot. Metabolisms and oxygen care improve the taut road activation the heart circulation system. The deliberate Luftholen strengthens the breath auxiliary musculature, the stay in chill Wet the immune system. How much the back profits from the swimming, depends on the preferential style.„ With the backstroke and crawl the backbone lies just in the water. The impetus of the water relieves them, and the muscles are coached around actually“, so Pasting. Also breast stroke can strengthen the back with right technology. „However, many make the mistake to swim with upraised head instead of with water respiration. Cervical vertebras, breast whirls and lumbar vertebrae are thereby overtaxed. Spannings and back pains can be the result“, warns the sports doctor. Also problematically: The leg scissors typical with the breast stroke can lead by wrong implementation to knee pains.
Gentle Nordic Walking As well Nordic Walking of the health acts, you have already felt certainly yourselves. The restful rounds in the nature coach softly heart and circulation, adjust sugar metabolism and fat metabolism, stimulate the defences and bring fat depots to the glaze. 400 calories per hour are burnt with sporty tempo. Nevertheless, an essential plus of the northern walking is his careful joint load, above all in comparison to the running.„ With the Nordic Walking the flight phase is absent. A leg is always on the ground. The joints must thereby cushion less weight. This makes this sport basically for each suitable“, says Pasting. At the same time Nordic Walking coaches the body better-balanced and more actually than jogging or riding a bike. Thanks to the floor application there are about 90 percent of the body musculature in application. Beside the legs the upper body musculature is also strengthened and supplied with blood increasingly. This solves spannings, bends forward back pains and helps to relieve them“, thus the expert The right technology presumed, is strengthened the hold apparatus with the Nordic drumming even more than with the swimming. In addition, the floors offer more security on smooth and slippery subsoil. Beginners just as older people estimate this. For these reasons the sports doctor holds quick "tripping" for a special ideal health training:„ With Nordic Walking maximum training effects are achievable with moderate load and extremely low injury risk, and for the whole body“, means Pasting. What he likes in this sport, besides, is his sociable mark: „Many people set out in twos or in the group. This provides for more motivation and fun. Joggers find more difficultly a common tempo.“ Therefore: Should runners or cyclists squint to you smiling on the floors – smile self-confidently back! With Nordic Walking you hold your body and your health optimally in swing – more softly and more actually it hardly goes.
Fit become with system
To have aims already feels well. To realise also much better, nevertheless, they. If `goes see around own fitness, is often difficult. With a few tricks you make it lighter. If one year says goodbye and knocks new at the door, she has come once more – the time of the good intentions. The smoking give up, become more sparing be more nicely to the colleagues ….All these sublime aims you can wonderfully aim in the middle of winter. But: If it is about your fitness, the early summer is the best time put into action good intentions. Finally, it falls much lighter to set out with the floors if the sun tickles the nose. And to begin the incentive, with the longest planned diet, is bigger if lure scanty top. All the same whether you liked to become quicker or stronger or whether simply a few pounds should fall – start now. With the following strategies it certainly works.
1. Stinker becomes soft animal
Was in general under the concept „internal stinker“ is known, it is called in the psychology much more positively than „emotional intelligence“. Our brain connects every situation with certain feelings, with positive and negative ones. If you had, for example, with the first Nordic Walking attempt just back pains or had to sound a stupid saying, your brain registers the northern walking coupled with a negative feeling. The other way round: Food is stored away as a rule with pleasure and pleasant emotions. This is why diets are so difficult to keep, even if one must not starve, besides. To do something what is connected with a bad feeling, generates to aversion, the „internal stinker“ announces himself. Just it is if you left something what is provided in the brain with a plus sign. The trick: Couple simply new feelings to your fitness plan. For every kept diet week you allow yourselves a visit to the cinema or something else beauty. After the vast dominical NW tour you let a comfortable reading afternoon follow. In this manner you educate your „internal stinker“ around, and he will not soon announce himself any more.
2. Realistic aims
Of taking you to yourselves several aims all at once before, and you pay never attention to the fact that your fitness plan can be also realised. Who knows from the start that he does not come anyway to run four spots in the week, this aim should also not sit down. But the disappointment is already preprogrammed. Sketch best of all one written fitness plan in which you stick quite realistically, when you want to do what and are able.
3. The right time
Begin your fitness project always at one time at which it particularly is easy for you. Run programmes are better in spring and summer, for example to hold out than in the cold season. Pay attention also to the fact that you feel fine by the start of your fitness programme, do not have too much stress in the occupation or serious private problems. Who begins in already difficult times with new projects, is fast demanded too much.
4. Own head cinema
Many fitness intentions fail only because of the conviction. „This does not clap anyhow“ or „This I do not hold out again“, and similar pessimistic settings stand to you from the outset in the way. Say goodbye to these prophecies, so that they do not come true by itself. Instead, you paint yourselves certainly what you want to reach and how great it will be if you have created it. Let your quite personal fitness film in your head cinema pass yourselves. Exaggerate, besides, quietly a little, come along to the star. Well: Select to yourselves a smell which you like, and inhale him, whenever you intensely think of your aim. After a certain time only this smell will let arise presently the positive picture which you have sketched from themselves before your internal eye.
5. Are generous
Grimness is a bad counsellor. Of course you should keep to your fitness plan, because only the regularity brings results. But: Make to yourselves no reproaches if you "skip" your training one day or eat, nevertheless, sometimes a piece of cakes. So what? This is not the end of your programme, and, therefore, you are also no rivets. They have interrupted short, now you continue your plan. Never handle with themselves too strictly. Can you remember that you had as a child always in the least desire to the things which your parents with severity have demanded of you? So!
6. Always in small steps
There is days in which you are simply rottenly on it. In the Nordic Walking training appears, for example, by the fact that you do not come to the right run rhythm, the floors over and over again jump away and the condition leaves much to be desired. This irritates and makes bad mood. Do not take amiss yourselves of your rotten mood, and do not demand too much of yourselves. Everybody has a bad day sometimes. If it does not run in such a way, more often make sometimes a break, look what it round you beauty gives to see, and relax. Remember always: A little more than nothing at all brings. There is no bad weather … Thus you defuse your excuses.
Excuse No. 1: „I have for sport not enough time“! “! A short training is better than even nothing!
Excuse No. 2: „I never become a good sportsman!“ Is not valid! They should have fun in the training and bring no top achievements. Finally, it is not about fitness, about Olympic games. ExcuseNo. 3: „Today the weather is too bad!“ So what? Then you dress just simply accordingly!
Excuse No. 4: „To Me goes well `see, actually, also without sport completely!“ Nice! But would how much better it only go for you when you went in for sports? They can ascertain this only if you start with the training.
Excuse No. 5: „My partner is sour if I go constantly to the sport!“ Then you take him, nevertheless, simply sometimes!
Excuse No. 6: „I am already too old to start still!“ Nonsense! Provided that you are healthy and feel fine, you can begin with gentle sports like Nordic Walking at every age.
Excuse No. 7: „I am too exhausted after the work!“ Certainly, but on a NW tour you can wonderfully diminish stress.
In this word, i hope you stay healthly and sporty ;-) yours colour-crash
