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Training
Physical activity is far more than just a means of losing weight or building muscle. An active lifestyle is the key to more energy, better health and quality of life. However, at a time when many people spend a large part of the day seated - whether in the office, in front of the TV or on their mobile phone - it is often difficult to integrate exercise into everyday life.
The good news: it's never too late to start exercising! No matter what age or fitness level you are, regular exercise can improve your health in many ways.
Why is regular exercise so important?
General fitness and muscle strengthening
Exercise builds muscle and improves your posture. Your body becomes more efficient and resilient in everyday life and your endurance increases.
Improve heart health
Regular exercise, especially endurance training, strengthens the heart, improves blood circulation and lowers blood pressure. All this reduces the risk of cardiovascular disease.
Weight control
Exercise helps you burn off excess calories. Strength training in particular is effective as it builds muscle mass, which burns more calories than fat (even at rest). This increases your basal metabolic rate.
Bone and joint health
Physical activity promotes bone density. This is particularly important in old age to prevent osteoporosis and fractures. Exercise also strengthens the joints, bones and tendons, which reduces injuries and discomfort.
Strengthening the immune system
Exercise strengthens the immune system and makes it more resistant to infections.
Mental health & stress reduction
Exercise promotes the release of endorphins, which boost your mood and reduce stress. Exercise also has a positive effect on sleep disorders.
How much exercise is necessary?
According to the World Health Organization (WHO), every adult should aim for at least 150 minutes of moderate physical activity (e.g. brisk walking, cycling) per week. This corresponds to 30 minutes of brisk walking 5 days a week, for example. Alternatively, you can also do at least 75 minutes of intensive exercise (e.g. interval training, team sports) per week. In addition, you should incorporate strength training at least twice a week to maintain and strengthen your muscles.
That sounds like a lot at first, but it doesn't always have to be an intensive training session. Even small changes in everyday life can make a big difference: Take a walk during your lunch break, take the stairs instead of the elevator or ride your bike to work. Any form of exercise counts. The important thing is to keep at it and be active regularly.
Tip: If you are just starting to train, start slowly and gradually increase the intensity.
What types of training are there?
- Endurance training (e.g. running, cycling, swimming): Promotes the cardiovascular system.
- Strength training (e.g. weight lifting, bodyweight exercises): Strengthens muscles and bones, improves posture.
- Flexibility training (e.g. yoga, Pilates): Improves mobility, reduces the risk of injury.
It is important to allow sufficient time for regeneration with each type of training to avoid overloading.
Food supplements and protein powder for your training
In addition to training, a balanced diet with the right nutrients is essential to increase physical performance or achieve a specific fitness goal. Long-term sporting success is only possible if both areas work together.
Food supplements can help to provide the body with nutrients that are needed more frequently during training or are difficult to obtain from the diet. The high protein content of our protein powders covers the increased protein requirement during strength training and contributes to an increase in muscle mass.