often go straight to the will when the game of diplomatic poker use military power plays and alliances behind the scenes. the climate summit stores on the w me ah, this is d w. news. and these are our top stories. more than 170 wildfires, or threatening towns in western canada, thousands have already been evacuated and one talent has burned down completely. many of the fires were sparked by lightning strikes. this comes during the country's recent record breaking heat wave, which has caused hundreds of deaths. thousands across brazil has marched in protest at what they say is present, jr. bolton was miss handling the pandemic. more than half

a 1000000 brazilians have died from covey 19. and now the supreme court is investigating claims that the hard line leader ignored corruption in an axial england fans or celebrating their countries advance to the european championship semi finals after humiliating ukraine for nil. it'll be england's 1st appearance in the semi finals in 25 years. they'll face denmark with vents after beating the czech republic to what england will have the home advantage and wednesdays clash in london. this is dw news from berlin. there's much more nor website. that's d, w dot com the oh, the news exercise gives this a challenge. pushing us to stop performance. movements can also be

flooring feelings. i keep off range alerts and adaptable the science of school coming up in good shape. the me, we each have our own individual sleep wake cycle inside. typically it's referred to as your prototype. some people are ready to go. first thing in the morning of the top 4 much later in the day. but do these differences also influences performance?

i can imagine a life without sports because it helps me stay balanced in everyday life. i enjoy it. and that's why i like to do it in train. more than once a week he says, outdoor activities or marshall us like kicked off. but what's the best time for him to do this? i wouldn't do kickboxing in the morning because i'm not quite in here yet. but relax. kayak ride is a good morning activity. what's the ideal time of day for workhouse? this 1st student is interested to know when exercising is most effective. professor honest smith took says, is looking into this question at the university of barter fabia and is one of his test subjects. probably on and gets up at around 7 am and goes to bed at about 11

pm in this regard. he's a pretty normal guy. i know my 2 most people with a normal credit, biological passion, almost mentally fit between 10 am and noon, and also between 4 and 6 pm. what is that muscle? if i am at all, we want to use the endurance study to find out where the performance varies. over the course of the day, we have various tests as we start at 7 am. and then at 9 in the evening, we spread them out over the entire day. how to do this probably, and has to split it out on 6 different days at different times each day. either in the morning at noon in the afternoon or later in the evening, bush go, go, go, no harder to reset his record. his heart rate's oxygen saturation as the amount of lactic acid in his blood. in the next room,

the guy who is looking into whether certain muscle groups are stronger at a specific time of the day saturday is one of his test subjects. at least i prefer to train around 2 or 3 in the afternoon. that's the ideal time for me, yet my performance is probably best number on and go all the way forward. up until now, research is have a feeling that the average person like sam k as she's their best performance between 4 and 7 pm. when body temperature is lucky, increased and metabolism is masculine, output. but this study came to another conclusion. people perform best at very different time. so saturday, it's around 7 in the morning. expedite that, that means that now we can actually assume that everyone has their own ideal time of the day when they should exercise on pocket and when they'll feel best. and you enjoy doing the home best in food service studies are now under way to see if the

results can be replicated. and what about endurance? do our internal clocks also tick individually? because i know there was one exception, a time of day when all test subjects actually performed poorly and done was at 1 pm . maybe it has something to do with lunchtime. right now we can't yet say exactly what causes it. the form is also goes downhill for many after 10 pm. the cardiovascular system closed as the body prepared to rest. this is a problem, especially for top athletes because many sporting events and competitions often take place later the evening at prime time. but honestly, it took, says, has found a means to boost performance in the evening. it's what he calls a light shower for light treatment. the flower went on to meet on norbish in the blue mail or not. the light has an effect on the gang themselves in the retina out, one that has an effect on a certain part of the brain,

which is responsible for alertness. and we've examined also has an impact on performance guy and just for the athletes in front of light with a high proportion of white normal room light and blue light each for 60 minutes. then they had to write a stationary bike for 12 minutes. after the blue light treatment, the athletes posted a higher performance range. after breaking down the numbers, the scientists concluded that the funding was significant. what along with 8 and a half seconds faster, which is really a lot when we're talking about a time trial over 10 kilometers. but it's important to be cautious too much blue light can mess with our internal clocks and lead to sleeping disorders. so saudi on an amateur athletes light treatment of this kind is currently out of the question. for now, he'll just keep choosing the time of day that feels best for him.

who did, you know, exercise could even extend your lifespan 8 markers which kept the ends of our dna strands called killer me, is show less wear and tear in physically active people. a number of studies have shown that those who get regular exercise have longer than expected to them is for their age. pounds that the motivation to get your work out care professional athletes know what their body needs to complete the workhouse. but what should amateur sports enthusiasts know about nutrition? the internet is full of information, much of a contradictory. so let's african x i

compare it with the car. if you are driving a race car, of course you want to tend the best gas that you can find that if you are driving your common car, you're not going to tank water. you also want gas. the high octane concentration is the same for someone participating at sports or just exercising. you want to have the right nutrition, not something just to feel you of the ball copper hydrate or a source of energy complex carbohydrates and whole grains and vegetables release energy slowly. whereas simple carbs from white flour and sugar into the blood quickly, some of them are very highly concentrated. for example, ensure you have high concentration of carbohydrates in a very small part from the others. for example, in rise or renewals are not so concentrated bad. you have other substances, there are other nutrients, for example, the t means or minerals already billed,

is made. protein sources include may fish, dairy and eggs. some athletes can see in person right after training, but it's better process evasion throughout the day. assume that if you eat more proteins, you are going to build up more muscle is wrong. it depends only on exercising. if you exercise and eat enough things, you are going to be enough muscle. if you do not exercise and you only eat proteins, nothing's going to happen. to want to build muscle often rely on amino acids and supplements circled surface very high on the list for many athletes. if you want to be a champion, everything must be perfect including nutrition. but if you're just exercising for your fitness, it is not necessary to eat super foods. most important is to avoid garbage foods which are going to reduce your physical ability or your ability to exercise what

a vast aging before exercising. it depends on you. some people can stop eating 5 minutes before a race and they have no problems and most need at least one hour between the last interest and describe exercise. and otherwise they develop stomach problems or teachers. i recommend at least 60 minutes without ingestion, and after the run you can eat whatever you want and how long after exercising. should you wait? tate, after exercising. it depends on you. the idea is to feel against your research and you can eat whatever you want, whatever you do, if it's healthy, you can eat it. and of course, drink enough fluids, which are the best use, drinking after exercises is important because you have to replace what you lose during spots. and that is principally water,

some minerals and some bitterness. i didn't say alcohol, i didn't take riches isis water. you know that minerals and determines you find them in most sport rings and that this, you know, follow the tips to achieve your forcing goals. the healthy way i, the human body has over $660.00 muscles, each of them with its own specific task, interacting with other muscles, tendons. but in day to day knife, some muscles tend to get neglected. which ones exactly? what can we do to train them up? the sport sport scientists. of course i look at people a bit more closely revealing how they move on. unfortunately,

you know, they move less than less. sometimes, wrongly i symmetrically unbalanced or how can you do it better? this is what you guys that teaches fitness students at the i s t university in door . it shows which muscles are neglected in everyday life and during sports and which exercises can be strengthened. he's prepared some tips for us covering for important muscle groups from head to toe. let's start at the bottom. when you start getting the most muscle often forgotten are on the lower legs. the muscles which lift the foot in the front, the area of the shins, which is also often weakened in older people. so this leads people to trip and fall similarly on the floor to extension muscles, thickness training. these muscles is actually very simple. i know it can be combined in one exercise, namely and normally nice and upright. and then we go on tip toe as high as we can.

and down again on the top. now the opposite. let's get toes bits and here i stumble a bit, but it doesn't matter. just repeat about 10 to 12 times of great work out of a lower legs on the video and the next stuff, the core, the feeling that will lead to the training of the call. most of the dreamy, important, for instance, when you're carrying shopping bags or you may only work one on one sided does come, all of this can lead to imbalances and problems in the trunk and spine on all fours . now the risk, the roughly under the shoulder, the knees under the hip joint tips of the feet slightly on the ground with long back pull your belly button and would slightly now lift your knees, sent to meet it from the floor. i'm centimeter on board and don't forget the shoulders for the noise. the muscles in the shoulders that are often neglected include the rotator cars which works very deep within the shoulder joint and the muscles between the shoulder blades. these are so important because we often have

such a slightly forward leaning cost you in everyday life. the g, when we're sitting at the computer, are simply not seeing a good mood computers. it's what i want to compensate. so this again, you compensate to the imbalances that arise there. there is a very nice exercise with the terror band, with outwards in the direction of the thumbs. hosen, sternum rises a little po, it's michelle is drawing back and down on the shoulder blades approach each other. initial letter slowly relax again. spun. and lastly, something for nick pain. philip mentioned many people often have problems in the muscles in the neck area. goes from the pectoral girdle up to the neck, and you can easily counteract this with strengthening and stretching exercises. getting under the will just take to water bottles here and let them hang down loosely. and now just showed up as much as we can than the muscles 10. so spun systems and then drop very low again 5 and you get

a little bit of self awareness. whereas up under bubble. whereas down when i say, when the muscles relax, speaking of relaxing, professional athletes have to be generate that strength as fast as possible between competitions to get back to peak performance. this week from china, if using a cult chamber acupuncture to recuperate use. but of all the different methods which ones work best, and is there anything that amateurs can learn from the pros? the mountain bike racing requires skills strength, india, and the can aim, competes and races regularly. so she needs to train effectively and recover quickly after each re good. she's taking part in this study,

looking at various different methods of recovery. i'm doing this test to find out what is the fastest and most effective way to recover after a hard training session or race. and if i have 2 races on the same weekend, how to make sure i'm feet on the 2nd day. both physicians letter swindling 1st checks, kim's blood taxi, real levels, which can be raised up to exercise. and creating kinase o c k levels, which indicate tiny injuries in the muscles caused by hard training. kim, i guess we'll talk kim, didn't do any training yesterday. so she should be arrested animals, muscles won't have been work particularly, and she shouldn't have had a negative energy balance. so c k and urea levels should be lower this morning. also giving a flat sound mostly does a performance test. chemist: feeling good and powers away. 5 minutes full power. ok.

mm. then she hit the road. him does a typical training session on the cross country track tuesday. so 20 minutes full pallet with a 5 minute break from between the the casino hotel is a keen soccer player and just doing similar tests, sabrina kosky will take his blood in the same way. but 1st, he has to answer questions on how that he's feeling today. the study is time consuming, but the 27 year old was keen to take part from when i was almost as an immature athlete, i want to know what my recovery time is like. and i am physically, i was also told to rest before undergoing the test. paper has to do 3 spreads to see how that he is. after all,

soccer players need to be phones with the camera and you can do better than that. he then begins a regular training session, 90 minutes of traveling and pasting all brief fast movement. it's quite a different form of exercise to start monday is ankle bus and when you look at what happens during football, you can see there are a lot of fast sprints and stop that lead to inflammatory processes, which caused tiny injuries in the muscle and have falls back monday, sunday. and so we'll need to stimulate other processes to age recovery for doing that, i don't but athletes try out various recovery methods during the test. now, bye could kinda spend time peddling slowly up to training.

ah. meanwhile, jobs changed for 15 minutes. both of these cooling down myth is known to be beneficial. but could tasha role, for example, be more effective on the 2nd day, both athletes spend 20 minutes massaging their muscles after training mission. so it's a technique that i often use to help me recover after training a guy. i like the black crawl and it's been my daily companion for years with us from the on and take up a quite a for ms. kim is also used to doing massage training with especially a role or black role. after a hard training session, it's quite painful 1st. but if you do it a few days in a row, it gets better. after the final training, they go for the 3rd method, an ice boss, complex time, it's 28 degrees celsius. outside the water is just 12 degrees. it's the 1st time

christine has tried this out. but with this ot, whether it's not bad, it's can this 1st time to the wow, it's called the cold water causes all the blood vessels to constrict and then dilate again afterwards, helping to repair the tiny tears in the muscles more quickly. the next day, the peg, if they result regardless of what type of support you do, it always varies from one individual to another. as to which recovery method helps best. the results for kim and christy and similar peddling or jumping slowly proved to be the least effective. so we've got your results.

so kim, all 3 recovery methods help you and you know, the face are always most effective if like i said, i felt better. but the face year i would have been my 2nd favorite. okay. just him, but the christian 2 of the methods worked on you. but the ice boss offered the best result in terms of your body's recovery from forehead. latter ed. did you expect that was my impression to i'm going to go out and purchase a water tub while kim can stick with a more convenient fashion. well, water plays a hugely important role in regenerating the body and supporting vital functions. ah, but drinking too much of it isn't good either. more than 3 liters of water a day while she is vital folds out of our body. in extreme cases, the medical profession talks of water poisoning a condition that can be fatal. what else should we know about our water intake?

drinking between one and a half and 2 leaders of liquid at day is ideal. the on the question is before a meal during the meal or spread out over the day. a started in the morning. many swear by a large glass of water before breakfast, it's supposed to get digestion going. dumpsters called the gastro colleague reflects, ah, it's a very natural reflex. you can do whatever you want, whether you jump started in the morning or not by drinking something higher. i know general recommendation because sooner or later the testing gets going by itself, even without a glass of water. but don't be dry out when the sleeping urgently need fluids in

the morning when we wake up. in fact, our bodies are masters, that conserving water. they can recycle fluids while sleeping. this works particularly well. the longer in deeper we sleep, researchers in the us have discovered because then our bodies release hormones that help to recycle water. that's why we don't usually after p at night. if on the other hand, we sleep too little, for example, less than 6 hours, we don't really so many hormones and the recycling process doesn't work so well. that's when you try out and feel mapped out in the morning. ah, why eyes, those who sleep too little at night to compensate just straight away so the great lots of fluid wants to be doing anyway. people should drink a lunch part of their daily requirement in the morning in order to prevent dehydration causing a headache or even a me grain. and then because in

a for to boy, ah, and how about drinking while eating? many believe we should do it because it to the stomach acid. in fact, there is no evidence that drinking is bad for digestion. decarlo, it doesn't matter whether i drink something or not. networks with stomach acid, i don't have to worry that stomach acid is somehow diluted when i drink something, not on the contrary. if anything digestion is stimulated along with onion, so there's absolutely nothing wrong with drinking while eating. however, a glass of water is not absolutely necessary for digestion, because here to our bodies use a recycling trick, our intestines. those are all water out again at the bottom of the tract at the end of digestion, regardless of whether it comes from food, what we've dropped the fluid in the system and again for digestion in all our

intestines. recycle 5 to 6 leaders this way every day. even if we don't need it. drinking water can be very helpful, especially today, but so much obesity and don't filter food in this have. so we recommend that you drink a glass of water with your main meals because it promotes the citation says and prevents the absorption of too much energy to feed. but no matter when we drink whatever we drink should have a little sugar as possible. only then can it help with weight loss. why do we have to worry about when to drink at all? doesn't our sense of thirst tell us what to do by itself? not necessarily say medical professionals because we don't always get the right signals at the right time zone whom the no brain was

a sensory regions for hunger and thirst are close together. well that's why it's so difficult for us to clearly differentiate between hunger. first, gannon appetite in everyday life as a mile. so if you think you have to eat a snack, you should 1st have a glass of water. and most of the time a snack is then unnecessary. how does this dungeon starting in our mid twenties? we very slowly lose our sense of thirst so much so that in old age we could no longer rely on instead of thirst. we then get a dry mouth, headaches, or a difficulty concentrating. that's why our regular drinking habits makes sense, whether after just waking up with meals or in between the main thing years we get enough water regularly but not supp, this edition of in good shape. join us again next week, until then it's good bye and take care. the news.

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