Only 4540 women (13.3 percent) succeeded in the course of the study to increase less than 2.3 kg and thus keep their initial weight to a large extent. They held no diet, but were at least an hour each day at moderate intensity sports activities. Key to the long-term success, however, was started in what weight class the women in the study. During normal weight and lean women exists with an initial BMI (Body Mass Index) of more than 25 kg/m2 benefited from the sport, protect the training obese women with initial BMI values above 25 kg/m2 not against further weight gain.

Complete information on this website helps these girls to start their fitness program with comprehensive information on the program and the effectiveness of each exercise. Even though it is only exercise for fitness and health or intensive exercise to increase muscle mass, girls can find complete advice and tips on this website. It does not only give workout plans for these girls, this website also helps these girls to set healthy diet for their exercise. Protein is the best option for their diet. This website can give sample of diet program for their exercise. Complete guide on this website will help girl to take the right workout plan and create her diet program, so she can get her fit body without having injuries.

Consequently, osteoporosis patients benefit most from sports, to promote the coordination and in both muscle and endurance – walking, swimming and toning exercises such as back training. “Very well suitable for the elderly to encourage muscle coordination swimming or playing golf, says Frank. The risk of falling is the same as the stress on the joints is very low, while enhancing nearly all muscle groups. Even gymnastics at home is useful, as well as cycling. However applies: “Bicycle tours are recommended only if the parties are still in good shape otherwise. Anyone who is not so flexible, it should rather rely on the exercise bike. In any case, interested parties should seek advice from their doctor and a stress on security “carry with him, says the expert.

Who feels each muscle on the day after training, not only sufficiently in things put, but its body directly makes excessive demands of. Hard ones, hurting muscles are an indication of tiniest injuries of the muscle fibers. They develop, if muscle cells are overstrained by unusual load. They fatigue thereby and can cushion then above all fast deceleration movements no longer sufficiently – micro traumas develop.

With a surplus of lactic acid (Laktat) – as in former times accepted – muscular strain has to thus do nothing. Laktat actually forms in the muscles under effort. This is however within a few hours decomposed. The actual pain probably results from inflammation processes within the maltreated range. The rubble of the injured cells is dissolved and removed, which lets the muscle swell.

Muscular strain-troubled should not rain from there also against the pain, in order to reduce for instance alleged lactic acid. The thing aggravates only. Instead gentle movements, which promote the blood circulation and accelerate so the regeneration processes, as well as warmth from the sauna or bath tub help.

2. Stretching protects against muscular strain

The idea originates from the 60’s-years, when researchers still assumed, muscular strain would develop due to a cramped musculature. Meanwhile however microscopically small injuries of the muscle cells are certain as a cause for the pain after training. The theory, according to which Stretching prevents the muscular strain, is void thereby. Why should the clever fibers heal also better, if one pulls at them?

Rather still the opposite is the case. Scientist of the University of Sydney (1) to this topic gathered the lean data situation and evaluated ten studies, which examined the connection between Stretching and muscular strain. The result: Neither before nor after training extension exercises prevent a muscular strain.

Beyond that there is so far no scientific proof for the fact that Stretching protects against injuries. Nevertheless stretching the sense can make for muscles: Because who is rigid and immovable, injures itself rather. In addition comes: Movement develops in the interaction of two muscles, which appear as opponents – one stretches, the other one pulls together at the same time. Only if the muscle is sufficiently flexible, it can unfold full its Kraft.

3. Muscles need protein powders

Muscle mass consists particularly of protein (protein). Who wants to thus have more Muscles, therefore sufficiently building material needs – so far so good. Hope to bring however by industrious swallowing of protein preparations muscles to growing is however a fallacy: Only muscles, which also work, grow and prosper.

Protein powder or – drinks are not at all necessary for it. In meat and milk products, in addition, in certain vegetable places such as leguminous plants and Kohl already proteins are each quantity. 20 gram each protein are for example in 100 gram cockerel meat, 750 ml contained of butter milk or 200 gram of lenses. After indicating the German society for nutrition (DGE) we take daily 100 g protein up in the context of a normal mixture food more than enough for sport and structure of muscle.

The protein Powders is however not only unnecessary, but every now and then even dangerous: Too much protein can cause kidney problems. Also the quality of the products – at least the cheap – leaves to be desired frequently: Many preparations consist of collagen protein, which is won from cartilage and other battle wastes.

4. Fitness drinks make fit

Most Fitness drinks promises however still more: Power, energy and achievement. Added feeding salts are to replace the electrolytes separated by sweating, prevent magnesium cramps, increase caffeine the Performance and supplement sugar the energy reserves. Many the beige-mixed added are however completely redundant. Only sodium and coal hydrates can be meaningful – with longer perseverance sport -.

The Power Kick from the bottle is however counter productive for humans, who use training to the Slimming, expressed: Few sips are enough, and those after half hour sweating used energy is again replaced.

5. Nordic Walking is a sport for grannies

Admitted: Which many operate, which shuffle armed with sticks by the landscape, has to do with perseverance sport little. Completely differently the thing looks however, if Nordic Walking is operated correctly – thus using approximately 70 per cent of the entire musculature. Calorie consumption thereby is not completely as high as with the weld-rubbing Jogging, but nothing the despite considerable. The correct technology requires however some exercise. Finally Nordic Walking was originally developed for training by top-class sportsmen. The kind of sport assistance of a coach can best be learned, who corrects wrong courses of motion, before they become the habit.

6. Fat burn begins only after 30 minutes

According to a persistent myth the fat burn uses only 30 minutes after the beginning of training. In truth however the twill from the first step burns both glucose and fat.

A grain of truth is however nevertheless in the myth: Since the glucose memory in the training process becomes ever emptier, the fat burn on rises and after 20 to 30 minutes runs it to full speed as reconciliation.

7. Fat burn takes place only in the Fat Burner range

A further rumor: Who exerts too much with training, burns fewer fats than someone, which lets it concern loosely. The proportional fat burn is particularly high with easy perseverance training: Who trains aerobic within the range, 80 per cent, the remaining 20 per cent from coal hydrates gets itself the necessary energy from its fat reserves. That should be with a pulse rate of approximately 130 the case (“Fat Burner” – range), whereby there are however individual differences here.

If the load (and thus the pulse) is higher, this relationship changes: Then originate up to 80 per cent of the energy from burned coal hydrates and only 20 per cent from fat. Since however the higher load devours altogether more energy also very much, the total quantity at used up fat can be clearly higher finally nevertheless than with easy training in the Fat Burner range.

Who wants to decrease, for that the Fat Burner range is anyway secondary. Because it depends particularly on the negative balance of taken up and used up energy, i.e.: Thus tumble, the body must use the Pounds more calories than over the food to take up. For perseverance sportsmen such as marathoners however the Fat Burner range very probably plays a role: Only who trains its body to tap the fat reserves effectively holds on a marathon. In addition belongs however very many more training, than the usual leisure sportsman creates.

8. In the problem zones aimed fat can be burned

Particularly with women the so-called problem zone gymnastic for belly, legs and Po arrives good. Is correct: Taut one muscles in the critical places tighten also the figure – a muscular belly about sags less and is flatter from there. A purposeful fat dismantling in the problem zones can hardly be reached however also by certain exercises. Training can set the metabolism in motion at hip or belly. However not from the fat depots locally, but out memory gets itself the lion part of the necessary energy to muscles sitting there, where it is faster available actual that for example in the face and at the Decollete the case. To hips and thighs however fat adheres particularly persistent, why straight problem zones develop here only.

9. Force training makes fit

Who has many muscles, works fit. In such a way to some nevertheless strength-shows off fast the breath goes out. Because when lifting Hanteln & CO it depends on a large, but only short force employment. And this hardly demands the heart circulation system.

However force haven is an important addition of perseverance training. Aimed muscles are developed, which support for example the spinal column, which avoids wear-pregnant false attitudes.

10. Swim is good for the back

That is only partly correct: It swims strengthens the back musculature whereby painful spannings and false attitudes can be prevented. The water sport can however even harm humans, who have however already problems with the spinal column. Above all Inexperienced, which stretch the neck with the breaststroke swimming far, in order to hold mouth and nose over water, strain enormously their Cervical and – muscles. Cramping and spannings are the possible results.

For the back against it Crawl and back swimming are optimal: Correctly practiced the body lies horizontally thereby in the water.