filled with explosives, a symbol of power, rebellion and sensuality with wound by royalty and icons alike. got a magic wand to grounds for divorce guy with a colorful cultural history. secret weapon lipstick doth december 3rd on d w. a . aren't they all in such incredible shape? in the animal kingdom, speed and stamina are important for survival. but humans can also be quite impressive in that regard. children can run and jump around for hours without getting tired. research shows kids often outperformed grown ups in terms of stamina,

but exercise is also something adults need. welcome to this episode of in good shape d w health program with ah, these are the kinds of things you can do if you're a proper athlete who trains every day. what they do looks great, but it's only possible if you really hard cool. turns out, high performance sports aren't always good for the body. the right amount of exercise is key to leading a healthy lifestyle. you can find out if you're doing enough of the right things with a mini, fitness tech. like to do exercise and stay in shape. good for you. we asked people in cologne how they say they are really bit missing. sure. i

haven't done much in the last few weeks, but otherwise it's okay. i'm like for my age, my master my strengths. yeah. that well, i'm still really strong or sad, but in reality a lot of us aren't as fit as we think we are says sports physician tool must cush height. dana men are bullshit. c, i n a particular often overestimate their fitness has been often they have an image of themselves at 18 when they were for another 203040 years older. he recommends doing a short fitness check the fitness mistake. there are several components to fitness in durant flexibility. strength, when do you and we can test each of them individually, pistols, and there are some simple exercises i can show you a good feel for simple exercises you can use to determine your fitness level. we asked some volunteers to help us demonstrate it, but no thanks ny. no, it's too warm out. come sure. let's go. do you have no fat is 25

and he says he see perfect. we'll soon see if that's true or with test number one. machine is down on one leg and circle the other like for 32nd by him friend and then do the same for 30 seconds with the other leg. rhythm on them by this exercise . sounds easier than it is for johan, it's no problem. but it can be a real challenge for older people, like 79 year old horse to plank maya, even though he's a former boxer and still works as a fitness china bluff. well, could you do this when you were younger? no, there was always hard. okay my, we spoke this morning or keep an exit on cornelius. caesar is 22. he has no problem with balance, but coordination is harder still. not so easy. mac. i notice i'm right hand in 53 year old sigh night cause i has problems when changing direction. that's not

a problem for her now, but all the people with poor balance, i'm more likely to full. the solution is practice. next. um insurance, do you have 2 minutes to do this here? a 100 times not. you can also go faster, can offer. you might only need a minute to shop, but lift your legs as high as possible. 50 by in a knee left either from a standing position or with a jump. go at your own pace. here in the park. every one has top endurance levels. or and 100 super 50 seconds from physical know that the great time, especially your age, are the size of a double. okay? arms shoulder width apart, v to keep your bottom office and hold for 30 seconds. the planck is the ultimate test of strength. challenging and effective because nearly every muscle in your body works to hold the position. if you work out regularly,

it shows. i could do this for half an hour, easy. for those who are out of practice, 30 seconds can seem like a long time. the next exercise reveals individual strengths and weaknesses. while some people might be really strong, others are much more flexible for one with if your fingers reached the ground, that's good. i was then you have good flexibility. what you do strength training, right? yeah, yeah, don't forget to stretch it all. oh that's, that's definitely too little definitive to the. those who can't do it should really practice because flexibility is important. after all, you still want to be able to tie your own shoes when you're older. for exercises 6 tests, subjects and no red flags when it comes to their fitness levels. but experts say that's not the norm. as robinson, i was really amazed for everyone was generally pretty fit either had to i,

but they also had deficits in some areas. if it does, then that's why it's good to test those 4 areas are good test done because then you can pinpoint what it is that you should focus on more of law. but as if it is todd taylor, i'm a little out of breath. it wasn't as easy as i thought. now i know what i should work on, who was gretchen albert law was an an additional do vicky collectability because it was an easy to reach the ground a sustained and i definitely could do better on flexibility. but i got a few tips on how i can approve combat is not a hub. i think this is dustin fit. the endurance was tough for me, so just do it. just do it. just do it because fitness is the best way to keep your body feeling young. many people work sitting at desks all day. unfortunately, that's not always healthy. humans actually need to move a lot. but the good news is that people can stop being more active at any time,

and it gets even better. inactive. people need only one year to double their muscle strength, regardless of their age. plus a 60 year old who exercises regularly can be as physically fit as a set entree. 30 year old yvonne jigger intends to scale the church towers of useable without breaking a sweat the chava took. i've seen, i'd stop playing sports for about 10 years due to an illness, i lost the motivation to keep at it a. so real question, what you got. so what about jogging to get back into the swing of things? fitness coach, dennis, where patillo says that's not the best option for people who have taken a break from exercise. he recommends a bit of light aerobics for the 1st few weeks. at 1st it's fun. but what about after that? how do i stick with it? does the switch to the spice important that people can imagine how the results will

look? that means being able to imagine in what great shape you'd be in. if you could do certain things that you can do now, or what you'd like to do, if you didn't have that back pain disorder contrast, and heather, yvonne giga has problems with her back and neck. that's another reason why she started scheduling regular exercise sessions again earlier this year. to me, as a forbidden li, scheduling exercise makes you commit to it and makes it harder to give into excuses for 2 or 3 times a week is more than enough or for building muscle mazda. and i will also make sure to plan free days between training days to give the muscles time to recover because when hun cycling is an ideal form of exercise. here on the flaming skate and extensive area for cyclists and skaters that surrounds utah, bold, yvonne can skate and jog in a beautiful setting, but personal trainer dentist advises against it. what's the right sport for me? it is a support art and this kind of exercise tends to put too much strain on the joints,

especially for beginner some as, and they're a better alternatives like cycling or speed walking. especially if the latter is done with walking sticks. that's a very good option that allows people to get out into nature. well, having the added bonus that you won't get injured or for little to become swimming . hiking and yoga are also good for those. getting back into exercise is on has decided to work out in the gym. that's an especially good way to build muscle mass under guidance. it's also easier to avoid mistakes. some, some ha, so like if you're not careful, you run the risk of straining your shoulders or arms. well, well, what are the that's the right way to work on the back and abdominal area. ma'am, that's very good. very good. that way. nasty injuries to the tendons and ligaments can be avoided. many of the people you see on

their phones while exercising in the park. i'll probably following instructions on a fitness app. the same is true, and jim's, though uses are giving away lots of personal data. it does seem that apps are motivating low people to get fit, but is it really so good to start an exercise program without any of aside from a professional trainer journalist vanessa schneider spends a lot of time sitting at her desk. that's one of the reasons why she decided to start working out again. her goal was to tone her muscles, but not in the gym. try to random scan of i really wanted to do something like high intensity interval training. so training with body weight and the advantage of having an app is that i can just do it at home and no one's watching me cannot have been, i don't know. maybe you feel more able to push yourself, or at least that's how it was for me. it's miss kings. missile. vanessa chose

australian fitness trainer kyla. it's seen as she has over 300000 subscribers on youtube and 11000000 followers on instagram shop, glowers. i trained with it for about half a year. i did 3 months, very intensively being really strict about following the program. which means that you train 6 days a week and one day is all is free. and that's a lot of effort to set it up. and it's just 28 minutes of training per day, but the program is demanding. vanessa often needed longer. what does school scientist and sketch fits think for little of going from 0 training to training every day with just one day off and then increasing a week to week. and that's not how you would approach a normal training schedule that certainly to intense us. someone who hasn't train will be much better off training on one day and resting the next and so even jumped lunch 20 reps. vanessa pushed herself through the intense training program. then

she took a break for a few weeks before picking up where she left off. here in the spine training i just did the leg work out as i thought i did it normally, but the next day my knee hurt like crazy about the pain lasted for 3 weeks ago. i couldn't step properly. it hurt when i was sitting down, i had to take all the weight off of it and i couldn't ride my bike 1st. and last and one of his father far and, and then i was out. i couldn't train any more mom, elitist, the app can't respond to individual needs. so vanessa should have assessed her own fitness and jumped back a few weeks in the app. there are now several $100000.00 fitness and health apps available worldwide. according to one study, more than one in for people now use at least one digital apps, such as a fitness tracker or an e coach. very few of these apps ask about the uses health all fitness level.

professional athletes know exactly how fit they are handled. player jo hellman has had around 20 years as an athlete to get to know his body. 5 years ago you took a break from training after he moved to a new city to study and didn't have a team to play with. he found he couldn't live without sport. so he started using an aptitude for 6 months. you're trained with free, let x one of the most popular fitness apps. it consists of dynamic exercises using your own body weight is that others don't get as much. i've always tried to beat my score. does blame as the problem is. i neglected the technique which i'll talk to you via the d test like will be also if there is no coach standing next to you yelling at you when you're doing the exercise wrong or correcting you, then you just don't notice it doesn't matter to several of the gun yes is actually

coin thanks. back after a few months of training, he started to have plaque problems from using the wrong technique. when doing scott he saw a town from a medical professional, often with b as the help of the market. and the main problem with your home was that he was putting pressure on his facet joints in which often occurs when you have a sway back date. there will be some who clutched it. this is, these are the joint here or the back of the lumber spine. the small ones here, when you and they were under pressure from his posture, tim hook become 3. so our goal was to relieve that and it's when justin did, jo isn't seriously injured. after just a few sessions, he got his back problem and pain under control. secular issues, i always say don't train into painful pain is always

a sign that the body is overloaded. it's a warning signal. the body doesn't do that because it wants to annoy you. but because it's under too much strain as twist let. so vanessa has given up her subscription. she says the experience was so disappointing that she no longer feels motivated to workhouse. so regular exercise in moderation is good for you. health the voice fast and is it worth all the efforts waste and aching muscles? let's take a closer look at what exercise does for our body. it feels good to move, but how healthy is exercise for people who don't do it on a regular basis. these sport newbies are being put through their paces under the careful monitoring of experts from the german sport university in cologne. for decades now,

they've been researching the effects of physical activity on the body. convocation, e t for via the material. and the more we delve into this subject, the more fascinating it becomes obvious that there's practically no biological systems that isn't positively impacted all by physical activity. tip unfulfilled, when muscles work harder, they use more oxygen for that the cardiovascular system has to pump more blood through the body that keeps veins and arteries more elastic and strengthens the heart. is for hindered thoughts. regulars board helps prevent premature heart attacks if in terms of brain health. it can also mash along deuce. the risk of a stroke is fault. must have been nuts. ab medical professionals can measure how exercise influences our metabolism. our muscles get stronger, forming more and bigger mitochondria, the power plants of our muscle cells. they become more effective at burning sugar

and fatty acids, protecting us from diseases such as diabetes. and we have more endurance after just a few weeks of training. the beginners notice they're less likely to get out of breath. that's because their bodies can better absorb and use the oxygen supplied by the lungs. he's eligible, the oxygen intake is going up. several studies have shown that beginners can improve their overall physical health through regular exercise. bartalini, i'm just a few weeks of training. it's not uncommon to seen improvement of $20.00 to $30.00 or even 40 off. sam. is it one endurance training. mike, here on the elliptical is ideal. regular training can also help strengthen our bones. experts now know quite well how bones react to consistent movement. loan structure becomes more dense, making the bones more compact and stable. that helps reduce the risk of

osteoporosis. the bone loss often seen in older women and it's increasingly clear that the whole body benefits the more than $400.00 chemical messenger is produced by the muscles play a special role via the blood. they can affect all parts of the body, including the brain. experts believe that's how they positively influence cognitive function. didn't roy be, don't fun, home cylinder dosage, the hill, the new formation of oring cells means that the cells can interconnect in new and better ways. this probably because this writes the brains on gross hours, vaccines fucked. all studies show exercise reduces the risk of cardiovascular disease, diabetes, and even some cancer, such as colon or breast cancer. and it helps you live longer. premium ugly dies if someone decides at age 30 or 40 minutes to exercise regularly going forward. they

can extend their life expectancy and by the 3 to 4 years, if not more than you still got not me. ah, social media platforms like facebook, youtube, and instagram, a chuck full of people with seemingly perfect bodies. that can be hard on the self esteem of young people, many of whom rely on unhealthy dyess and exercise regimens to meet conventional beauty standards. but that can be dangerous. we met a young influencer who's not afraid to break the abuse, you mold and who loves to eat. hey, hey, hey, your mercy. hey b, paul, i'm, he has mean i'm 27 years old or i am an influencer personal trainer and online coach. i'm going to show you what my typical day looks like and, and talk yanine from teen usually includes a workout. she trains about 5 times a week and has

a $160.00 kilo deb lip, which he likes to show off. on instagram. the 27 year old athlete has around 200000 followers. she was 16 when she 1st began posting pictures of what she was having for breakfast since then she's gained qualifications and held various jobs. but for the past 3 years she's earned her living as an instagram influencer. but when asked about her job, she doesn't really like telling people about it. feel a lie to dang audio. a lot of people saying, oh, she's an influence. so she just travels around living. it's up and not really doing anything but and by people think it's a really easy job, but it's actually anything the boss via them. you have to think about which type papers you're going to address is plymouth versus alas, you have to produce videos out pictures. yeah. i did them ranma and also come up with tags and brighten hat alpha alba, and you're always writing emails,

planning and negotiating, various collaborations, things by the, the couple that's one was an asthma vander madden. those collaborations include advertising deals with companies. for example, firms that make the ingredients for healthy breakfast or sell sportswear. yes, mean gets paid for promoting the products in her posts. exactly how much depends on how many views she gets per post. is what companies paying about 20 euros per $1000.00 views. so yeah, i mean is making about $4000.00 euros per story into the details. there is a nice detail here, a v shape here, and i like the detail on the seem to this to the. so let's go, i hope you guys are going to work hard to day. during the pandemic, yasmina set up her own fitness studio and began offering online personal training and coaching sessions. over the years, she had figured out the best way to build muscle math. when she started out on

instagram, she copied other influencers and underwent drastic weight loss. been an awful bitten on type. i fell into a bit of a vicious circle and i was following the clean diet and i rarely diverged from it to record gang. i pretty much stopped going out. i became a bit reclusive vision was of your mind my life revolved around training and dieting in mind that my behavior wasn't sustainable, but it was hard to adjust my lifestyle. and so i found it hard to take part in normal life when all i was eating was chicken rice and broccoli. what's that? that transformation process? took me about 3 to 4 years to complete. our yes mean works with a lot of young women who are struggling to live up to instagram's unrealistic beauty standards. yes. mean factors in mental health issues and make sure her clients understand that eating properly is a key aspect of fitness. 23 year old cut alina has been working out with yasmina for a year, and she's recovering from an eating disorder. even therapy didn't help her. the

spot at the kilometer, i would run 18 kilometers, and then spend an hour on my bike. after that, i'd switch to 45 minutes of ab exercises can on both planning. accomplish oh no, i was burning out so many calories around $3000.00 ton. it was impossible to eat enough. so i had to change my mind sir, not much for that. and, but that was really, really hard time. we had often back for con, there hern yes, mean, helped her get used to eating more and working out less. beth, being very close to aspect of the main thing is learning to be kind to yourself and gaining self confidence. i never had that before. he asked me knows herself how negatively instagram can affect self confidence, but as an influencer who posts pictures of herself every day. isn't she upholding it's unrealistic standards herself? glauben actually stuff like that. i know that i guess it, some people compare themselves to me. i but i also show my normal life that my

pizza re burger's as a burger bad sometimes in my stories, i tell my followers when a training session doesn't go well, that max had, i keep things grounded and my followers conceive that things aren't always perfect, is that, that i'm not putting anyone under pressure about leon eating. being on the contrary, i tell them they should order that pizza and enjoy life on the 11th organizations, i, if up they are given be from, from you. so now you've seen how it works. no pain, no gain. so let's get started. with . after all that exercise, you'll need a good stretch. and aliyah can show you how it's done but shows, we don't need them to day. hello and welcome to our 4th program are actually the

stretching exercise to take. we will do that don't or how to read and you need. and so far as the name says, it says it for you can take a chair or i have a bench the couch stretch is a wonderful stretch for your hip, but also for your knees and your ankle. we are sitting almost a whole day and just a stretch our hip and to go in the extension. puda 4 shows hold it for almost one minute. it should feel comfortable, but you can feel the stretch a little bit. if one minute it's okay, then extend it to 2 minutes. if the tension is too much, just move a little bit forward. your leg for a couple of seconds and then move back. when you reach your time, then we changed the leg.

and the goal here is to stay with with that's it from us for now. see you next time on in good shape. bye bye. ah. with

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oh logan. they get all the harvesters. are immigrants dollar like if they come in with everything you enjoy, eating at home with your family, was harvested by people who are being exploited like dc. and we're gonna need to, we can keep doing what we're doing in classes up if we need to be commit sustainable as possible. and that's why a green revolutionaries can absolutely necessary bureau revealed the future is being determined. now, how documentary theories will show you how people, company, and countries are we thinking every thing i'm making may to change with stuff. we don't do something our children won't be able to enjoy fresh air units with this week on d. w. ah,

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