institute for movement and neuro science. research is under way to explore how sports and regular exercise affect the brain and memory deal on physical effects. work conditions up by man. we studied people on the verge of dementia to find out if a regular exercise and sport regiment can slow or even prevent the progression of dementia . that's enough. i can come in the tank sport club a project, elderly people who have not previously exercised trains 2 to 3 times a week for a year. one group worked on coordination and strength. another trained endurance of the control group didn't exercise at all. memory tests after 12 months showed a significant improvement in memory and the exercises and their perceived quality of life also increased. so to summit, up backwards running and training the posterior muscle chain actually makes sense

for the body. for the brain, the type of exercise doesn't matter. the most important thing is to do it regularly . what should you eat before or off to exercise? it's a question that has a multitude of ounces, and those offices are as varied as we are. experts say there's no dietary concept that works for everyone, but they all agree on one thing, protein is very important. what do you know protein is? are there to help muscles grow the food i that's most going back. think on that us canada. yeah. i know that from strength training especially which is about building muscle was that's where most people use and it's funding mice. and i'm given the casual clear markets i used to doing role x when i did competitive swimming, and i always drink them right after retrain. back to school. i get told them please stay on by doesn't slip down the eggs after he works out. but he does consume

a lot of protein. the 42 year old personal trainer from the stuttgart works out almost daily and pays particular attention to building up his muscles. proteins are actually very important for our muscles and our body. how come proteins provide building material for oregon's in blood and for enzymes and hormones as well? they play a key role in your immune defenses. the protein is made up of different amino acids in order for the body to produce its own paintings. it needs 20 different protein building blocks. however, it can't make 9 so called essential amino acids on it's on the body can't store proteins either. that's why we have to consume them continuously with our food. essentially for muscle building. muscles consist mainly of proteins. when we

exercise our muscles are subjected to stress. this can cause tiny tears, which are the source of muscle soreness, but it's not harmful. our bodies encourage to build up new tissue in the process. the rebuilding of muscles is known as muscle, protein synthesis, and actually lead protein in order for it to work to get as much protein as possible from his food. christie and bob, it's very protein rich meals 3 to 4 times a day. most of the stuff is mice. who's in the morning? i usually start with 3 to 4 a semester. i'd like to add mushrooms and usually half an hour of a condo skips at lunch time. i have some kind of meet so much now i'm eating fees own and green beans might not be in the evening. usually right after i train, i have a shake and then a light fish like this, pollock fillet together with a source of carbs and vegetables. like i have here. and uh, i know i can use excel in boxes, you got it, i'll have it a pc and bon ways,

80 kilograms, and consumes a total of almost a 140 grams of protein every day. that's just under one point. 8 grams of protein per kilogram. of body weight to get the most of his protein from animal bases. since may provide me a protein and vegetables. for example, based a contains an average of 23 grams of protein per 100 grams. properly on the other hand contains only 2.8 grams. the but it is possible to also obtain protein from plant based sources like lentils and not the german nutrition society which promotes evaluate and publishes nutritional research. recommend point 8 grams of protein per kilogram of body weight per day for adults. for those who exercise more than 5 hours a week, a protein intake of 1.2 to 2 grams per kilogram of body weight is recommended. at the generally, the more intense the training,

the more protein is necessary. therefore, protein intake should be adjusted for high performing athletes. according to the german nutrition society, more than 2 grams is not recommended. the, it's also important for people who already have pre existing kidney diseases, to avoid excessive protein intake which is nearly 2 grams of protein per kilo per day. christie on bomb is that the upper limit of the recommended amount of protein for athletes. in addition to the amount, the timing of his protein intake is very important to him. he insists on heating a lot of protein directly after training. but does that really work? we ask food chemist, doctor hans pounds from the cologne sports university. he knows what influence nutrition has on our bodies and how to consume proteins extensively for amateur

athletes. he says the timing isn't all that important. gibberish lime for you. i would recommend a very tie it for amateur oswald. they have to make sure they get enough protein from plant and animal sources, which is it also doesn't really matter if the protein is consumed right after a workout or an hour or 2 later at dinner. as long as the amount is right on the opportunity to make a student, it's similar for competitive athlete. it's only that they require greater amounts of and there's widespread consensus among scientists that a balanced diet for at least provides the best protein intake. that means from both animal and plant protein sources to any food of animal protein sources like from dairy products as meaning are somewhat closer to the human protein as human amino acid patterns. if 1st of the all, and that's why they're usually considered higher quality of his english tools. still,

he said it is possible to achieve this pattern with vegetable protein sources through inappropriate combination. i think on this on a mistake, but i think it's important for vegetarians and deacon's to consume different protein sources and mix them with syria on all the good awesome device could sort of products and so on. so we up with the in order to achieve the pattern that humans nice thoughts senior, inductive inch for new we take so a balance in very diet can easily cover protein requirements for the average person . christy on ball doesn't need a protein shake after training. but for him, it's part of the routine after a workout. it makes them feel good, and that's what counts. are there active? well, many of us struggle to find a reservation to work out. a lot of us simply don't have the time. but there are also other factors that keep us from exercising. we also thomas, the case for tips to help people become more active. exercising is

actually quite simple. as quickly as the exercise is good for balance. and it can be done anywhere in the hallway or in any room and put one foot in front of the other and keel in front of the beat total if you walk 3 or 4 meters forward, and most importantly, back again, please give me the look that this is a light but effective exercise. even if many people think it doesn't look like much of a workout. because arden's while many people think exercise, have to be uncomfortable, painful now, and exhausting one's understanding don't want the coach is a sports scientist for his exercises. first and foremost about moving he recommended starting easy. don't you don't pretend all this exercises for the upper back and guns. you take an ordinary dish. towel hung to look like the backs of the hands backwards. 59 grass. the towel and hip with my 2 arms. this thread. right. and now you pull the shoulder blades together at the back door,

the blankets and will release them. douglas. if you repeat this 20 times a day, your poster will improve. the exercise is especially good for the spine showing god i'll look straight ahead. the cop without rotating the head, turn the upper body calmly, not fortunately over, but with gently guided movement on these on the fields of the vehicle. and you can do it at the ending or sitting whatever you prefer. it's in my home. so if you avoid simple exercise but it makes a difference the back and bottom are also easy to train. looking at a certain the back is stretched forward nicely as now we lift and stretch the left leg backwards and slowly lower and again, spar scientist has chosen these exercises because they're easy and suitable for beginners. lastname i for most people have a false perspective. i know they have this idea in their heads, that exercise has to be 5 kilometers of jogging or playing,

and the regional soccer league or something else. and what size do you think? you know, that's not what it's about. i was on some of us don't get stuck on it and said it's important to exercise regularly and ideally to even have fun doing it too much. cash has another to been perfect and stuff. get a good start. i would recommend picking a day of the week and marking it on your calendar. it's always the same day, always the same time like and then just to get started or when i have a higher rules, the the best way is to apply to fix date with others. but what if you don't have any extra time for exercising diets is always gone. it helps a lot to incorporate sports or exercise more into daily life interval. for example, you could leave your car and ride your bike, take the stairs instead of the elevator, and get off to a few stops early on the way home and walk the rest of the way. and that's ok from a few. but if you do this for 4 weeks, i mean once a week, consistently,

then you'll notice, but it does, you good. and above all, you'll have fun. here's a summary of to start with easy movements. schedule a weekly exercise session and integrate exercise into your daily life. so now you know everything you need to know to be more active. best of luck on you for this journey. so your next time in good shape by the the, the

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