yeah but at the back of the. songs to sing along to download it is to come from soup and. to be able to mix with. varied courses put it into active exercises are thinking about that d w dot com a slash documented on facebook in the app store. german for free with the devil you. know. you're watching in good shape they help show on d w posted by dr costin that could. hello welcome to in good shape. what does it actually mean to be fixed. surely comes from feeling like my shirt i fit like

a glove. but the origin of the word still remains unclear interests believe that it may be coming from your word for. it may also be that it comes from the elite in the. fight. anyhow let's take a look what a famous search engine shows when i enter the word fit. oh i see a lot of young girls and lean. it seems that fitness is just something for young people isn't it. introducing the seniors that this team of 9 older people is going to get down and dirty for in good shape. they're going to tackle a 5 kilometer obstacle course involving hurdles and muck soaked mayhem. it's known

as tough mudder and like the navy says it's not for the squeamish but for. now they're getting their 1st taste right now watching how does doing the course actually i think you know exactly a lot of fun. and they're up for the challenge. oh yeah instructor ellie is here to prepare the contestants with some intensive training on obstacles similar to those in the competitive event. it's why movies are always 2 ways of getting over a hurdle with power or technique you guys ready. to jump up elbow down and then bring this leg up just fine you. simply enough in theory at least. but will always seem years manage the 5 k. slog through mud and over the hurdles are they in shape for the challenge.

i will share the results of this experiment with you in just a moment but 1st i will have a nice talk with the fitness pro dr fernando de mi or here at the center for sports medicine in berlin. do you want to know how you can stay 40 years long 40 years old i am paid you right now. there are more than 650 skeletal muscles in your body and when we move come into action i quote me smile we need 17 of them and frowning uses over 40 different muscles are important strength is important no matter how old we are. this gym caters to very

specifically entail people like darby who's been doing weight training for 20 years in the course of the new and what training is important to get you through the day better. and sometimes you can show off a bit what your strengths to the customer not one of the. sports scientists enjoy is closer has developed a program for the elderly so how does it differ from normal weight training. and there's not that much difference between a 30 year old any 80 year old it's more to do with less movement in exertion once you're past 50 systems contravene faster and will deteriorate if we don't counteract that with a certain amount of intensive exercise but the training methods themselves are virtually identical well into old age and. to understand why weight training is especially important for older people we need to look at our muscle

structure. skeletal muscles consist of red fibers high in stamina but low on strength and white fibers which is strong but are not as good for insurance. the white fibers tend to atrophy from about the age of 30 but they're the very ones needed to keep a stable on our feet falls are one of the most frequent causes of injury in old age . have a must or ever done via the force of more force a couple of years when you stumble on the stairs forces equivalent to 9 times your body weight come into play as you age and muscles weaken without enough exercise you can't muster the same strength as we used to think it was about aging now we know it's a process that people simply move less generally as they age and they also don't do enough intensive exercise. or in hidden on our modern thanks to her weight

training gabby is fit and independent at 78. is a good this. is how well it works in summer 2002 i did some gardening and in the evening i had back pain and then in summer 2003 after 6 months exercising hair i did the same work again and i thought hey my back spine no no. studies do indeed show that weight training. it's especially beneficial for the elderly when it comes to building and maintaining. and it works best when they push themselves to their limits even with preexisting condition so high blood pressure or joint problems don't necessarily disqualify. as you get older the temptation is always to find out how far can still go but you have to clear that with the doctors you can't just go at it like crazy without

checking you over. anyone with circulate joint problems should consult a doctor about possible restrictions not training can benefit everyone at any age. i know that dr fernando de meo he's a sports doctor here. seen in berlin which insulates into center for sports medicine hi nice to meet you today and what does fitness actually mean many people associate fitness with strength they have large muscles the body be lost but indeed fitness is a composite of 5 different abilities there is strength in durance flexibility coordination and speed all 5 are related to feet and if you lack one of them you cannot consider yourself quite fit ok do understand this about strength and endurance because this is classical fitness but why is cutting nations so important

well consider a person who want to dance even they are strong and they are very resistant they come down for hours but it's not going to be fun it's not going to be graceful it's not all not going to be nice for the partner you need all 5 abilities if you are not coordinated while driving a bike for example or if you are not flexible enough you are going to find it out and you're going to see that you have a lack of ability in this area i myself am a runner and i think i've got very good durance and i'm not very flexible so do you think i should work on my flexibility to consider myself being fit if you observe body builder for example is there really large person with a huge muscle mass but something falls behind or under the bed and he has to reach to find it well he is going to see that these huge muscles in this strength is not enough for daily activities which are out of their important well people do have

different levels of fitness some people run a marathon and others are just bystanders and a lot of breath is the kind of predisposition. of course the huge part of it is inherited and we are born with different abilities but we all share one. ability is the ability to improve our physical performance if we work out we adapt to exercise we adapt to physical ability and this is common for everybody hence if you say i am not very fit i was not born there if it where you can get fitter if you exercise. even why growing older or is it normal that the fitness level decreases over age 9 what we observe is that people in their seventy's school who are very active and keep exercising in the last 20 years they are 50 or than people in their fifty's who do not and therefore the question is rather than just one person wrote all

their and losses physical ability or just they move less they are a list active with time and therefore they lose their physical activity is around i realize that getting slower while i'm aging right now do you just have to accept my loss of fitness do you have to accept it no you do not how you can but if you do not accept it you can be active and actively working against that by means of exercise so it is useful to fight to keep your level of fitness or to even increase it while aging if you do not use a certain ability you are going to lose it and that applies to your ability to exercise to ability to play piano to your ability to speak a different language if you stop played piano for 10 years you lose the ability if you stop using your muscles for 10 years you lose the ability and how can you keep

the loss of your fitness to minimum the biz that you can do is move to a jungle where you have to climb the trees and run away from the lion and look for fruits to keep yourself alive but right now these activities are not necessary anymore and therefore we do not use the functions we need to keep ourselves a life therefore what you can do is to replace these movements you can be more active you can for example go for a walk or walk up stairs not using the elevators and riding your bike use the of your car but that is going to be enough to keep your. well everybody talks. to. the lower legs of track runners have about 30 percent more than normal the upper arm of a tennis player up to 40 percent more. athletes like volleyball players have the

strongest bones as they jump and. can even athletes train their own bones into better shape. and bone specialist dr how that works. throughout our lives bones continue to be remodeled and renewed in response to the stress on them. right into old age there's plenty of activity going on. that's because the muscles attached to our bones pull and exert forces on them. doesn't move it will fracture over time however that elasticities decreases. that's where the team of renovators come in cells known as osteoclasts blast and. the osteoclasts. breaking down going to issue that has become too weak. then come the blasts they were missing bone material. for the

sites. there were 4 men who oversee the entire operation but this otherwise well organized team has a weak link by the time we reach 40. start slacking off when it comes to delivering construction material. this can result in a loss of. osteoporosis. but people can help themselves through physical activity survey a cone most nose a range of simple exercises for giving your bones a workout. out in the shopping mall she soon finds passers by eager to join in. on. this and belly on the bull with your feet providing support at the back and then from a rounded position you straighten your back and body with you alms forming

a you and them back down again. 2 sessions of 10 repetitions help to bolster all the back muscles which call on your spine. that instructs the body to send fresh bone mass to every vertebra. don't feel like you do something for al as for that area if the next exercise is on force. the hand isn't under your hands need to be directly beneath your shoulders and your knees and your hip joints you then stretch out your right tom and your left leg and then drew in your right elbow to meet your left knee in the middle. and then stretch out again very get good. exercises like this are called functional training as long as you don't have osteoporosis you can practice at home on your own as a preventative measure. if you do have osteoporosis you should ask your doctor to

prescribe sessions with a physio therapist either alone or in a group. the final exercise is for beefing up. your training equipment here consists of 2 bottles of water. carrying their weight via your back and you move forward one. but of time using your knees as bringing. it up it's the spring enos that matters not how low you get what you should do this for one or 2 minutes at a time i'm still doing. any exercise also means a workout for a sense of balance and helping to keep us on our feet and avoid nasty bombs more good news for those good old vote. groups. which deficit's said to be sensitive about well it is something you can count on you are going to lose physical ability if you do not exercise and it is the same

person asking how many crushes sure should i support before you're driving your car how many crashes should i have before i sign insurance police well you are doing before it because you know it's something that can't happen you do not expect it to have and you don't want it to happen but it can be therefore it's better to prevent and to start exercising at the right time and not to wait until you realize that you are not fit enough but how do we counteract them or avoid them can you give us some practical advice you have 2 possibilities if you have an active lifestyle if you walk a lot if you use the steer since this is of the elevator you are going to keep your physical ability your performance for a longer time that if you want to increase it for example after i.p.c.s. or after the winter you move less during the winter well in this case you need more

activity and you need an exercise program you have several possibilities you can work out in a facility or you can work together with a trainer or you have many resources in the internet different training programs for different this is it or different goals and any specific activities you would advise to your patients the. best is always the combination of different for example if you run a lot you are not working with your upper body muscles if you swim you are not working on your flexibility therefore the best solution is to combine different sports what i usually find very difficult is to find the road for sports and exercise and we do have other things to do not live the recommendation of the american college of sports medicine also of the do it a few minutes in is at least 5 are worse per week and that can seem a lot but most people spend 5 hours on on sunday watching t.v.

and doing nothing therefore it's not too much and i personally would say at least daily 3040 minutes even more when you can rise your heart beat and that is going to be enough so this is not about competitive sports it's more of. being active it's not all about competitive sport it's about exercise of out moving the chimpanzees are not competing with each other they are just trying to keep themselves fit a life and healthy and that should be also the goal to keep on moving to exercise to have a more productive life to feel better and not to win something that is still an ideal kind of sport for everyone the best exercise routine the best sport for you is the one you like the most because the most important part of the training program for an exercise program is too near to stick to it and if you don't like

what you are doing you are going to find some excuses to avoid it but if you really like it if you if you are looking forward for your hour they were you exercise well you are going to keep on it well back in the olden days everything was much more difficult if you want to eat something new had to go out into the forest and hunt deer and bring it back home and cook indeed it and today you just go to the fridge and pop anything into the microwave but i think today it's the same with sports and exercise modern life makes it much easier like an e m s. is pumping iron for hours on end really necessary or is there an alternative instead of working out how about electro my as stimulation or e.m.'s. thomas and ideal for comparison tests because they're identical twins. told mats on the left will be

doing classic weight training will try out the m.x. they'll be put through their paces by hines klein he's a leading expert on electric muscle stimulation. the 1st step is for both brothers to take to the scales before taking to the weight for a muscle strength in valuation. our. own stuff. overall you had very similar results. in some areas your stats were practically identical the few differences are very limited. messiest is trying out c.m.'s for the 1st time it's like a natural muscle contraction which also involves current running across the brain. with natural muscle contractions the brain dispatches an electrical impulse that travels along your old pathways at its target the relevant muscle fiber that

impulse eventually reaches the protein filaments. this causes them to overlap and slide past each other. the muscle contracts and releases its power. with electric stimulation you bypass the brain by attaching electrodes directly onto the muscle. now the current flows through the skin and straight to the nerve endings on the muscle from where the command again reaches the protein strands if the subject now consciously tenses their muscles the 2 come oms from the e.m.'s cuff and the brain and. fights have the. darky the special full body contains a range of electrodes to ensure that pull the vital muscle groups can become fit.

the electrodes. in the hip to all. just stand there you start getting a feel for it and i could get rid of my ts hold several different poses for 20 minutes each the electrical current increases the muscle tension. thomas meanwhile will be working out with weights for the next 6 weeks and it's tough going isn't it that's the intensity depends on the number of repetitions. which i determine 151210 c. . or 6 weeks later it's time to review the results. come come come come come come come come come come come come come. come come come

come come come come come come come come come come come come on. has that muscle strength increased and if so by how much remember that they started out in pretty much the same shape. as my tears after m.s. your stats have increased not massively between one in 10 percent with a few staying the same. classical training using the pyramid system and have increases of between 10 and 25 percent this was a full 20 percent so your rates of improvement are a lot higher. but that's also because of the initial evaluation which did use weights so the classical training program was more similar to the test than e.m.'s which takes a holistic approach without the use of weight. but basically both training methods worked both improved. no electrical stimulation does work although you still have to sweat for it's. got to be what's your take on this

training when people ask me that i ask them if i can offer you a pill where you have all the nutrients that you need you don't have to eat any more would you take it of course you save a lot of time but you are not going to be more you are not going to enjoy the smell and the days of the food you are not talking with friends while you cook or while you eat that means exercise is not only pumping with your muscles it's much more than that this enjoying the nature of moving yourself meeting new people and if you are only using synthetic exercice metal you are going to loose the whole rest thank you so much for this very interesting talk and now let's have a look on our senior citizens the training goes and what the results are. seen here contestants have been training hard for the 5 k. obstacle course through them. and because.

he was. only. the moment of truth will be oldsters make it through the mud and will they training help them hold their own against the younger participants. but. it's good to have good luck. you are right it's so liberating and at my age. the entire

team osted the tough mudder course congratulations well there's no folks like an old folks so there's hope for me to see you again next week in the winter then let's all try to stay in good shape. it.

is going to. be. the 1st. this garbage well what do you say small means. most likely the company in uganda is making a protective shield from bust equates to nationalist from talk of plastics come back explicitly join the pandemic. it's good for talk to send nurses and look for the environment eco africa. 30 minutes on the.

border. how does the virus spread. why do we panic and when we'll all be. just 3 of the topics covered in the weekly radio show is called spectrum if you would like and the information on the cloning virus or any other science topic you should really check out our podcast so you can get your podcast you can also find us at the. science. i'm going crazy thing in full time. how to handle on the lives in times of the corona pandemic d.w. reporter keep your job just like everyone else and she's looking for answers

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