ah, brett, the small shell is filled with explosives, a symbol of power, rebellion and sensuality. wound by royalty and icons alike. got a magic wand and grounds for divorce, secret weapon lipstick, dart december 3rd on d. w. like 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 up some 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 core 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 fit they think they are to really fit miss and 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 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 till must cush height, yanna men or bullshit c i n. a particular often overestimate their fitness has been often lab. an image of themselves at 18 when they warfare, but now they're 203040 years older. he recommends doing a short fitness check the fitness mistake. there are several components to fitness in durant flexibility, strength, and you and we can test each of them individually, tassels. and there are some simple exercises i can show you will 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. how do you have my fat is 25

and he says he see perfect. we'll soon see if that's true with test number one. machine is down on one leg and circle the other. like for 30 seconds i'm for and then do the same for 30 seconds, but with the other line with them on 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 blackwell. could you do this when you were younger? now? there was always hard. okay. my a we spoke with the school or keep and i did that on cornelius. caesar is 22. he has no problem with balance, but coordination is harder. not so easy. mac, i notice i'm right hand in paper. 53 year old sigh night cause i has problems when changing rection. that's not a problem for her now,

but all the people with pull balance a more likely to full the solution is practice. next. um, endurance. good. oh, so you have 2 minutes to do this here a 100 times and wound up. you can also go faster, can austin? you might only need a minute to shop, but lift your legs as high as possible. 50 by on the 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 5 w o w. okay, and arms shoulder width apart, dunphy to keep your bottom of fish and hold for 30 seconds. the plank 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 reach the ground, that's good. then you have good flexibility, what you do strength training, right? yeah, yeah, don't forget to stretch it all. oh, that's definitely too little definitive to being. 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 is working, so i was really amazed on. everyone was generally pretty fit either had to i, but they also had deficits in some areas if it's,

it's done and 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 a lot about as if it is totally like, 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 alban law was an an additional do vicky collectability because it wasn't 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 for combat. it's not a hub. i 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 muscles

strength, regardless of their age. plus a 60 year old who exercises regularly can be as visiting fish as a set entree. 30 year yvonne jigger intends to scale the church towers of useable without breaking a sweat the chava took. i'd seen, i'd stop playing sports for about 10 years, due to an illness, i lost the motivation to keep at it a full rope listing what you've got. so what about jogging to get back into the swing of things? fitness coach dennis re 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 a switch to the sites 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't do now, or what we'd like to do, if you didn't have that back pain disorder contrast to 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 70 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 for building muscle mazda will also make sure to plan free days between training days to give the muscles time to recover, avoid hun cycling is an ideal form of exercise. here on the flaming skate, an extensive area for cyclists and skaters that surrounds utah bold. if on can skate and jog in a beautiful setting. but personal trainer, dennis advises against it. what's the right sport for me? it is a sport art and this kind of exercise tends to put too much drain on the joints, especially for beginners as and they're a better alternatives,

like cycling or speed walking. oh, 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 pellets also 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 hustler class, you're not careful. you run the risk of straining your shoulders or arms. tell model that's the right way to work on the back and abdominal area. 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,

are 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 more people to get fit, but is it really good to start an exercise program without any oversight from a professional trainer? she, 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 most king's mule. 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 off. and it's just 28 minutes of training per day that the program is demanding. vanessa often needed longer. what does sport scientist and sketch fits think for a lot of heat 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 too intense, such as someone who hasn't train will be much better off training on one day and resting the next and so on. even jump 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 that the pain lasted for 3 weeks. i'm guy, 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 fun and thought and then i was out. i couldn't train any more mom elisha, 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 were 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, so fitness level, professional athletes know exactly how fit they are. hand ballplayer 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 young 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 as i've always tried to beat my score. doesn't blame as the problem is. i neglected the technique which i'll talk to you the details like will the 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 done the math for several of gone yes is actually quite thanks. but 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 as the help of the market. and the main problem with yahoo 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, you and they were under pressure from his posture law, temp will become 3. so our goal was to relieve that in between. just did i, jojo isn't seriously injured. after just a few sessions. he got his back problem and pain under control. secular english and i always say don't train into pain for 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 last little vanessa has given up her subscription, she says the experienced the so disappointing that she no longer feels motivated to work house. 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 him good for regular sport helps prevent premature ha taxes in terms of brain health. it can also match, align reduce, the risk of a stroke is fault. massey had been not fab. medical professionals can measure how exercise influences are 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 to 30 or even 40 off saturday night 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. bone 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 joy be, don't fun, home cillian, gus ish to heal the new formation of all ring cells means that the cells can enter next in new and better ways. this probable is because the stimulates the brain's own growth factors. maxims fuck told. 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, are falling on just a 150 minutes of physical activity a week is enough to benefit from all the positive effects, helping us to lead healthier and longer lives with 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, who mold and who loves to eat. hey, hey, hey, your mercy. hey people i'm, he has mean i'm 27 years old, or i am an influenza, 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 lips, 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 gain 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 lighter dang would, is a lot of people saying, oh, she's an influence. so she just travels around living it up and not really doing anything but, and by people think it's a really easy job, but it's actually anything bars. right now you have to think about which to take

pictures. you're going to address the most precious alice. you have to produce videos, pictures, he added them darma and also come up with text rashel hat alpha alba. and you're always writing e mails were planning and negotiating. various collaborations assume whether the corporate zone was an asthma vander linden. those collaborations include advertising deals with companies. for example, firms that make the ingredients for healthy breakfast or sales sports where he has mean gets paid for promoting the products in her posts. exactly how much depends on how many views she gets per post. the companies pay about $20.00 euros per $1000.00 views. so yeah, i mean as making about $4000.00 euros per story into digitized, there's 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 has figured out the best way to build muscle math. when she started out on instagram, she copied other influencers and underwent drastic weight loss in an awful, within, gone twice. i fell into a bit of a vicious circle and i was following a clean diet and i rarely diverged from it to make a gang, i pretty much stopped going out. i became a bit reclusive vision was off 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. for instance, i found it hard to take part in normal life when all i was eating was chicken rice and broccoli at that transformation process took me about 3 to 4 years to complete our yard 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 that 23 year old catalina has been working out with yasmina for a year. and she is recovering from an eating disorder. even therapy didn't help her . but she pop after kilometer, i would run 18 kilometers and then spend an hour on my bike. after that, i'd switch to 45 minutes of app exercises can on both planning no capital. no, i was burning up so many calories around 3000. it was impossible to eat enough. so i had to change my mind sir, and not for that. and that was really, really hard. kashmir often like to come 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. yes, 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 is. yeah, i know that i guess it some people compared themselves to me about. i also show my normal life that my pizza re. burger's. yes. 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 then 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 11 so beneath though it's up, they are given me from from you. so now you've seen how it works. no pain, no gain for let's get started. with after all that exercise, you'll need a good stretch and olivia can show you how it's done.

for chose, we don't need them today. hello and welcome to our sport program. or actually it's a stretching exercise to take. we will do that so far, or how to spread and you need it so far as the name says, it says it or you can take a chair or i have to do a bench. the couch bridge is a wonderful stretch for your hip, but also for your needs and your ankle. we are sitting almost the whole day and just to stretch our hip and to go in there extension beautiful. it 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 ok then extend it to 2 minutes. if the tension is too much to move a little bit forward, your legs for

a couple of seconds and then move back. when you reach your time, then we change the leg with all here. the same with that's it from us will now see you next time on in good shape, but i ah, [000:00:00;00]

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