and of your life even if you're sixty years old you can start because you probably have twenty years left and you have twenty years of training that in twenty years you can achieve a lot and you can get stronger you can do better you can get more healthy this is what is possible at any time of your life a viewer from brazil wants to know is it ok to do the warm up or is it necessary to do the warm up the full strength training of course is necessary as for your stats we need to warm up and to prepare our body for exercise on the first. raising the core body temperature the next step is to prepare the joints we're going to use during exercise and third is prepare the muscle you're gonna use this is we do this with lower weights and to do specific exercises to go on using a workout. this is a way to warm up and prepare your body properly i hope you find some time later in

the show to ask some more questions and if you want me to ask your questions to experts be sure to write me an email. on an upcoming show you will be talking about hygiene what can you do to protect yourself from dangerous just. a bit distracting be harmful if you have any questions on the topic write to us in good shape d.w. dot com. just hygiene in the subject line we look forward to hearing from you. reading glasses doing work out this annoying and could be dangerous because this could break if you could churches so maybe contact lenses could be a solution and this could work even thinking that one hundred. feet. is farsighted she's been wearing the. and she was five but they make it difficult

to do gymnastics so for a long time she stopped wearing her glasses when she trained until that became a problem. after the long training sessions of three hours i'd start to see double and i realized i went too long without my glasses. that wasn't very smart so. when paula turned eight her family went to an eye doctor to see if contact lenses were an option an examination showed that except for the far sightedness her eyes were healthy. finally the cornea where the contact lens is measured if the surface is an evenly shaped as unpolished case because astigmatism and vision is blurry or distorted what are called torak lenses can compensate for that . but for the first fitting i would generally try hard contact lenses which have a stable form because the chance of infection is much lower than with soft lenses

and vision is much better with hard lenses when we're dealing with an astigmatism. but there are cases when soft lenses a preferred for example when children need to wear them for sports because hard lenses can fall out. of the hot. polar is getting soft lenses that are exchanged every four weeks she puts them in herself and is very careful about hygiene to help avoid i and factions. well i always make sure that i have clean hands because of my hands get dirty i could get it in my eyes and that's not good unlike adult contact lens wear or ponder goes back to the eye doctor every six months to check for vision changes infections can also be detected and treated more quickly this way. to name the supply if the eyes are red or if you feel like there's something under the lens it

should be taken out and return to the eye if the problem persists then it's best to go to the i don't know or contact lens specialist that is off. because eyesight and children can change more rapidly than in adults but lenses have to be adjusted for that too. after training powerless swaps or lenses for her glasses that's important to let the eyes recover and to expose them to more oxygen . poena just can't imagine training by wearing glasses anymore thanks to the contact lenses she can now turn her full attention to her routine. overexertion all the information i can you tell me which is the largest in the body and conflict with the campaign. his left foot is broken the extra stress on the right one finally got to be too

much. to talk about in what we did hurt all the time i had to take painkillers any time i wanted to move and you can't just sit all the time going to be through that and. mark was spending loves to be active the forty five year old feels he sits too much so he runs to compensate but over the last six months something hasn't been quite right. the sink started to hurt when i was. sometimes more sometimes less the tendons were strained in the end my movement was so restricted that i couldn't go any more so i stopped not bothered me. for a stabbing pain either one can be a sign of an inflamed achilles tendon. when it comes to the feet most problems are caused by chronic overload. doesn't because when they develop so very long time it

can go on for years and sylvia killian's tendon thickens via movement as and some way to stir down this abnormality has to be identified and corrected so that the patient has little to no pain. the achilles is the strongest tendon in the body it's made of connective tissue it has few blood vessels and is surrounded by a sheath called the para ten on if it doesn't get enough nutrients or is overly stressed it will swell up become inflamed and cause pain. is consulting his orthopedist right away she diagnosed as a swelling in thickening of the tendon. yeah that's the spot right there on the inside. she takes an ultrasound scan which clearly shows inflammation of the tendon it's twice as thick as it should be and there's a lot of fluid. the doctor also checks the sixty year old posture

it's crooked that creates a big difference in the pressure and each foot evidence in the way his shoes have worn an evenly just put strain on the achilles tendon. orthopedic inserts that raise the heel could help alleviate some of the pressure a brace also helps to support the tendon. additionally it massages it to increase blood flow. to receive shock wave therapy. doctors believe the shock waves can stimulate the cells causing them to repair themselves and at the same time subduing the pain receptors. shockwave therapy doesn't work for everyone and we don't know beforehand if it will work we have to try it and then after three to

five sessions wait three months. then we can finally see if it's helped seventy percent of the patients find it beneficial. and shockwave therapy didn't help me as much as i'd hoped it would. what did help michelle with physio therapy. that also helped marcus spending through physical therapy he discovered how and even his posture was and how to correct it training the core muscles helps form. a good posture relieves the strain on the achilles tendon the physiotherapist also shows marcus spends an exercise he has to slowly raise and lower his heel it stretches the calf muscle relaxers the achilles. can now walk without his crutches and what's more he is free of pain. me.

it's great that we still have some time for one more remaining christian witness because this is a very personal question if i want to start strength training and i want to have some six per broad shoulders nice tax policy to take before i can see some stuff. isn't it takes about four to six weeks to see the first results but you have to make sure that your training is good and interesting as well but if you want to achieve your goal was the body of your dreams you have to consider that it takes one two or maybe three years to achieve this goal because all the new things are taking time and you don't give up just to go in to training was achieve what two or three years before i get the body of my dreams great things for this. as you say you so keep going but don't do it so hard in the beginning because there's a risk that you could injure yourself so try to stay healthy see you next week and

until then let's all try and get into good shape.