ah, the internet knows all ships, creators point everything in digitize everything, the hot commodity in this global experiment. our data, smart devices are embedded in our daily lives tracking, hour every day we headed to a futuristic utopia or a digitized nightmare. the internet of everything starts january 17th on d, w ah, ah, exercise gives us a challenge, pushing us to please stop performance. movements can also reduce euphoric feelings and keep our brain alert and adaptable. the science of sport coming up on in good

shape. with we each have our own individual sleep wake cycle in scientific terms. it's referred to as your croner type. some people are raring to go festing in the morning. others reached top form much later in the day. but do these differences also influence sporting performance with i can't imagine a life without sports because it helps me stay balanced in everyday life life. i enjoy it all and that's why i like to do it. and if i upgrade

bob in trains more than once a week, he prefers outdoor activities o martial arts like kickboxing. but what's the best time for him to do sports pick book you really, i wouldn't do kickboxing in the morning because i'm not quite in here yet. but i relaxed kai cried, is a good morning activity a morning. what's the ideal time of day for warehouse? this student is interested to know when exercising is most effective. professor honor smith talks as is looking into this question at the university of parson, far beyond his one of his test subjects probably on is if the hobby and gets up at around 7 am and goes to bed at about 11 pm in this regard. he's a pretty normal guy, and normative, most people with a normal croner,

biological pattern almost mentally fits between 10 am and noon, and also between 4 and 6 pm. one thought our muscles, if are involved, we want to use the endurance study to find out where the performance varies. over the course of the day, we have various tests which start at 7 am and end at 9 in the evening. why don't we spread them out over the entire day? talk for target to do this fabi and has to sweat 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. vehicle to push go, go, go. now harder. it is on the reset. his record, his heart rate, oxygen saturation, and the amount of lactic acid in his blood. in the next room kind of hoyt is looking into whether certain muscle groups are stronger at a specific time of the day. sir. gay is one of his test subjects. i will listen to

me. i prefer to train around 2 or 3 in the afternoon. that's the ideal time for me, yet my performance is probably best input on december's porn and go all the way forward my partner. up until now, researchers have assumed that the average person like survey achieve their best performance between 4 and 7 pm when body temperature is slightly increased and metabolism is at maximum output. but the study came to another conclusion. people perform best at very different times for sergei. it's around 7 in the morning. but i that, 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 will feel best, and you enjoy doing the best and 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 old test subjects actually performed poorly and that was at 1 pm . maybe it had something to do with lunchtime. right now we can't yet say exactly what causes it the form and also goes downhill for many after 10 pm. the cardiovascular system flows as the body prepared to rest. this is a problem, especially for top athletes because many sporting events and competitions often take place late in the evening at prime time. but honest man took sense has found a means to boost performance in the evening. it's what he calls a light shower or light treatment. the flower went unto miller nor pushing the blue mel or not the light has an effect on the ganglia themselves in the retina. then it's out on 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 for the test. he sat 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 ride a stationary bike for 12 minutes. after the blue light treatment, the athlete boasted a higher performance range. after breaking down the numbers, the scientists concluded that the funding was significant. we athletes were 8 and a half seconds faster, which is really a lot when we're talking about a time trial over 10 kilometers. and, but it's important to be cautious too much blue light can mess with our internal clocks and lead to sleeping disorders. for fabi on an amateur athlete 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. with did you know, exercise could even extend your lifespan 8 markers which kept the ends of our

d. n. a strands called tilo 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 kilometers for their age. how's that motivation to get your work out? ketani? professional athletes know what their body needs to complain to work out. but what should amateur sports enthusiasts know about nutrition? the internet is full of information, much of it contradictory. so let's ask an expert i compare it with a car. if you are driving a race car, of course you want to turn the best gas that you can find that if you are driving

your common car, you are not going to tank water. you also want gas, we, the high octane concentration is the same for someone participating at sports or someone just exercise. and you want to have the right nutrition. not something just to feel you of the ball, carbohydrates or source of energy, complex carbohydrates and whole grains. and vegetables release energy slowly, whereas simple carbs, from white flour and sugar entered the blad quickly. some of them are very highly concentrated, for example in sure you have, if you high concentration of carbohydrates in a very small portion. the others, for example, in rise or a mules are not so concentrated, but you have other substances the other nutrients. for example, the to means or mean arrows. bodybuilders nate protein sauces include mace, fish, dairy, and eggs. some athletes can see in protein right after training,

but it's better processed if h and throughout the day to assume that if you eat more proteins you are going to build up more muscle is wrong. if the bins only on exercising, if you exercise and eat enough bold things, you are going to build enough muscle. if you do not exercise and you only eat proteins, nothing's going to happen. 32 on to build muscle often rely on amino acids and supplements. so called super for the 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 about eating 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 injury and the sabbath exercise. and otherwise they develop stomach problems or teachers. i'd recommend at least 60 minutes without ingestion, and after the run you can eat whatever you want. and how long after exercising should you white? tate, after exercising. it depends on you. the idea is to feel against your reserves and you can eat whatever you want, whatever you do, if it's healthy, you can eat it and of course, drink enough fluids, but which are the best drinking after exercising is important because you have to replace what you lose during sports, and that is freeze equally water, some minerals and some litanies. i didn't say alcohol, i did not say sweet beverages. i said water, you know that minerals and vitamins,

you find them in most sport rings and that this enough follow these tips to achieve your sporting goals, their healthy way. i ah, the human body has over $650.00 muscles, each of them with its own specific task, interacting with other muscles, tendons, and bones. but in day to day life, some muscles tend to get neglected. which ones exactly. and what can we do to train them up as i spotted a sport scientist, of course i look at people a bit more closely revealing how they move on. unfortunately, now they move less and less of us fire sometimes wrongly as symmetrically unbalanced. yup. how can you do it better? this is watched f m,

geissler teaches fitness student at the i isd university in disorder. it shows which muscles are neglected in everyday life, and during sports, and which exercises can be used to strengthen them. he's prepared some tips for us covering for important muscle groups from head to toe. let's start at the bottom. what if i get from them was muscles often forgotten? are on the lower legs. the muscles which lift the foot of i in the front, the area of the shins, which is also often weakened in older people come to that. so this leads people to trip and fall. similarly on the back of the foot extension muscles, weakness training. these muscles is actually very simple. i know it can be combined in one exercise, namely, stand normally nice and upright. and then we go on tip toe as high as we can. and down again on to the on top. now the opposite, lift your toes bits, and here i stumble a bit, but it doesn't matter coming from business and just repeat about 10 to 12 times the

great work out the lower legs spinning for you on to the next stop. the core, the cleaning that was not where the training of the call muscle is extremely important. for instance, when you're carrying shopping bags or at work where 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 rest of the roughly under the shoulder, the knees under the hip joint tips of the feet slightly on the ground. like long back, pull your belly button and would slightly now lift your knees, sent to meet it from the law. i am centimeter on board and have him and don't forget the shoulders put in the muscles in the shoulders that are often neglected include the rotator cuff, 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 in a good mood computer. it's what i've on want to compensate for this. again,

you compensate to the imbalances that arise there. there is a very nice exercise with the tara band. with him, we call outwards in the direction of the thumb. sternum rises a little tall with the shoulders drawn back and down on the shoulder blades approach each other initial letter. and i'm slowly relax again for that. and lastly, something for nick, pain elementary. many people often have problems in the muscles in the neck area. it goes from the pectoral girdle up to the neck, and you can easily counteract this with strengthening and stretching exercises going on. and then we'll just take to water bottles here and let them hang down loosely. and now just full our shoulders up as much as we can, than the muscles tens up front, and then drop very low again 5 and you get a little bit of self awareness, whereas up and above all. whereas down when i say when the muscles are relaxing,

speaking of relaxing, professional athletes have to be, generate their strength as fast as possible between competition to get back to peak performance. this week from china is using a cold chamber and acupuncture to recuperate. ah, but of all the different methods which ones work best? and is there anything that amateurs can learn from the prose? ah, mountain bike racing requires skill strength and endurance. kim aims, competes and races regularly. so she needs to train effectively and recover quickly after each race and walk the youth i was with, she's taking part in his study, looking at various different methods of recovery from the dentist. 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 fit on the 2nd day. sports, physicians usher, swindling. first checks, kim's blood, he tex euriah levels, which can be raised after exercise, and creating kinase or c k levels, which indicate tiny injuries in the muscles caused by heart training to montoya on the water. kim didn't do any training yesterday, so she should be rested. her muscles won't have been worked particularly and she shouldn't have had a negative energy balance. so c k and euriah levels should be lower this morning. or after giving a blood sample, she does a performance test. chemist feeling good and powers away for the 5 minutes full power. okay. then she hit the road him does

a typical training session on a cross country track, 2 sets of 20 minutes, full power with a 5 minute break. in between you christiane hatton is a keen soccer player and is doing similar tests. subpoenas, kosky will check 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 ozamark as an amateur athlete. i wanted to know what my recovery time is like, and now sit. i am physically from a horse from sdn was also told to rest before undergoing the test. he 1st has to do 3 spreads to see how fit he is. after all, soccer players, me to be fast with

i go to come on and you can do better than that. now. he then begins a regular training session, 90 minutes of dribbling and passing all brief fast movements. it's quite a different form of exercise to cycling monday his ankle bust him back. when you look at what happens during football, you can see there are a lot of fast sprints and stops that lead to inflammatory processes, which caused tiny injuries in the muscles and have for all of them on back random under shown banking data. and so we'll need to stimulate other processes to 8 recovery vendors for doing an answer on. both athletes try out various recovery methods during the test. first, mountain bike had kim spends time peddling slowly after training. ah christiane meanwhile jogs gently for 15 minutes. both of these cooling down methods are known to be beneficial but could at

fashion role, for example, be more effective. on the 2nd day, both athletes spend 20 minutes massaging their muscles after training, emissions. so it's a technique that i often use to help me recover after training. i like the black crawl through it to be in my daily companion. my for years was yours from the dawn and park. take your book, letter from you. kim is also used to doing massage training with a fashion your role or black role and was on after a hard training session. it's quite painful at 1st, but if you do it a few days in a row, it gets better, especially after the final training. they go for the 3rd method, an ice bath, complet. i'm. it's 28 degrees celsius. outside the water is just 12 degrees. if the 1st time christiane has tried this out. but in with this hot weather, it's not bad. it's kim's 1st time to,

ah wow, it's called the cold water causes all the blood vessels to constrict and then dilate again afterwards, helping to repair tiny tears in the muscles more quickly. the next day, the pair get their results. 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 christiane or similar peddling or jogging, slowly proved to be the least effective. so we've got your results for his. okay, him all 3 recovery methods. how do you know the facial was most effective? the black road is that the ice path felt better, but the facia role would have been my 2nd favorite. okay, just i'm ready. yeah,

kristian, 2 of the methods worked on you from them, but the ice bath offered the best results in terms of your body's recovery from foreheads law had not heard. did you expect that? that was my impression to his dance. going to go out and purchase a water tub while kim can stick with a more convenient fashion. water plays a hugely important role in regenerating the body and supporting vital functions. but drinking too much of it isn't good either. more than 3 liters of water a day wash 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 day is ideal. the only question is before a meal during a meal or spread out over the day. and at start in the morning. many swear by a large glass of water before breakfast. it's supposed to get digestion going, doctor's called, the gastro college reflects a single thought, it's a very natural reflex. you can do whatever you want with the jump started in the morning or not by drinking something for hire or no general recommendations. i don't know if you know one because sooner or later the intestine gets going by itself, even without a glass of water. but don't be dry out when you sleeping urgently need fluids in the morning when we wake up. in fact, our bodies are masters at conserving water. they can recycle fluids while sleeping

. this works particularly well, the longer and 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 have to 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 we try out and feel knocked out in the morning. mm. this had that's why i advise those who sleep too little at night to compensate to straight away for the greater loss of fluid, lighten on to resume and anyway, people should drink a large part of their daily requirement in the morning in order to prevent dehydration causing a headache or even a migraine and then kevin at fort savoy. and how about drinking while heating?

many believe we should it. because it diluted stomach acid. in fact, there is no evidence that drinking is bad for digestion. ecology, it doesn't matter whether i drink something or not. that works with stomach acid. i don't have to worry that stomach acid is somehow diluted. when i drink something, on the contrary, if anything digestion is stimulated along with an annuity. 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 filter almost all water out again at the bottom of the tracking at the end of digestion. regardless of whether it comes from food or what we've drunk the fluid interest system and can be used again for digestion in all our intestines, recycle 5 to 6 leaders this way every day, even if we don't need it drinking while eating can be very helpful,

especially today with so much obesity and unhealthy food, infant death. so we recommend that you drink a glass of water with your main meals because it promotes the citation process and prevents the absorption of too much energy to feel in ag. but no matter when we drink whatever we drink should have as 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 in one's own cahoon league. now brain, the sensory regions for hunger and thirst are close together. none or less. why it's so difficult for us to clearly differentiate between hunger. he thirst gotten an appetite in everyday life?

my. so if you think you have to eat a snack, you should 1st have a glass of water. ask i my most of the time a snack is then unnecessary. how does the dungeon at your place? starting in our mid twenties, we very slowly lose our sense of thirst so much so that in old age we can no longer rely on it instead of thirst. we then get a dry mouth, headaches, or a difficulty concentrating. that's why our regular drinking habits make sense, whether after just waking up with meals or in between. the main thing is we get enough water regularly. that wraps up this addition of in good shape. join us again next week, until then it's good bye and take care ah, [000:00:00;00]

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