we take a close look at the impact of the paint and plastics pop culture, phenomenon. arts d w. right? he's got issues with a lot say what the dogs thing can be so much fun. running is great to your body needs to move and there are lots of opportunities for it to do so. but the smoking, 10000 steps, the day really help you stay fits. should you always train on the brink of what you can can do? is backwards running a valid form of exercise?

find out all that i'm more on this episode of the in good shape. welcome to the show, the what's the best way to get exercise, yoga, strength training. swimming out of how much physical activity is really good for you should use and just to repeat the sun salutations. first 3 reps and the set or 15. and how long should you exercise? that all depends on what your goals are. trying to build strength then aim for only a few repetitions. building muscle requires more and building and tear in some particular takes consistent training. so, what does walking 10000 steps

a day? really have health benefits some people track the number of steps they take every day, 10000 in 10000 steps every day. it's certainly wouldn't hurt. 10000 steps how far is that? an all assuming astride is 60 to 70 centimeters in length, then 10000 steps is between 6 and 7 kilometers. for many 10000 steps or a benchmark guess? yesterday i did 12100. 68. how does that? it's still early, but i've done 2000 so far. but who came up with a 10000 step proven martin. honda is an authority on the topic if you're going to is this your exercise is great and the more the better. but there is no scientific basis for $10000.00 steps of the i think it's just a marketing gimmick. piece of rights during the 1964 summer olympics in japan, there was an exercise grades. soon afterwards,

the mazda company launched the 1st wearable pedometer. it was called non 4 months. okay ma'am, is 10000 quote means step k is counter toyota. so the name was to walk a $10000.00 steps a day to allow for the mechanical month. ok could only count to $10000.00 to get you fit movie. you know my as a hope so that you might that's mostly in everyday life. i don't exercise that much just so i tried to walk as much as i can. i count my steps and lately i've done 86, sometimes 10000. i make sure it was manage about 10000 steps a day. marina does a health check to see how fits. she is, as all about walking, made a difference as an $18050.00 walking. 10000 steps is a great basic work out any that coming up with that as a basis. you can tell that someone does a sufficient amount of move money to all size and i live in this and that. but when

it comes to training that also stimulates the metabolism and keeps the heart and blood vessels healthy to dining. because into training like that, it has to be of a certain intensity and noticed most degrees. the intense details of the load test reveals how intense exercise should be for moving a miser. like many people who have just started exercising, jogging cycling quickly and swimming cause pulse and blood pressure to rise significantly. for lot take levels also rose too quickly during the test. and that's assigned that while she's starting out. she needs to train differently at a greater intensity, but for shorter durations it's not the, it's a stop to with my advice to her would be to do structured workouts been slowly increase the duration get 5 minutes, 10 minutes, 15 minutes, that will lead to better fitness and overall, better health counseling, as it says, love's outdoor training, the expert on diabetes has read many positive studies on walking. however, from

a scientific standpoint, there often and conclusive observational studies don't allow us to do a causal conclusions. so an extensive study from sweden and 2020, provided some robust research results, this position and the, the patients who walk 4500 steps or more daily had a 50 percent lower risk of diabetes. them study participants who were less active time at this point, you can see that recently another study showed that people who walk regularly even live longer one man knows firsthand how crucial exercise can be in the case of illness. just last summer thought done today for us was 20 kilos heavier he was also constantly thirsty and exhausted due to his extremely high blood sugar levels and severe diabetes. then he had a major physical crisis. so much known and goes because we rushed to the hospital

and i went to the emergency room and you say, immediately said i had to stay there. his proper sugar levels were determined and the clinic. now he inject insulin 3 times a day, counting steps helped bog down, get started in his new life, and he's much more active as well off and miss, yes, it was pretty much a must for me because i'm still young and i have a family at home i have 2 small children, and i have my whole life ahead of me leaving from you. he's begun to move a lot more and has checkups regularly. the gospel does all the test results show that you've actually managed to make your sugar metabolism disorder completely disappear, even before or done to the post, no longer needs injections, and he's completely healthy again the there's a huge range of youtube videos showing high intensity training souls and very intense workout sessions have long been preferred by body builders will strength

training the work out so short but push the muscles to the limits and the number of repetitions as know sounds like a good way to save time. the exercise is great for your health, but many people are put off by the amount of time they believe it will take up to the problem. the exercise about 5 hours a week, twice, 2 hours a day, 20 minutes, half an hour, a day for week. the world health organization recommends a 150 to 300 minutes of moderate exercise for 75 to a 150 minutes of intense exercise. but a new study from australia that analyzed 70000 people over a period of 6 years and showed that just 15 to 20 minutes of exercise a week and can significantly increase your life expectancy. the discovery caused something of a sensation in sports medicine, the tiny and, and all study participants were fitted with an excel or ometer d, a speed sensor,

the tracks movement and records. the effort involved to something happens. the researchers discover that for the subject is just 15 to 20 minutes of intense exercise a will lead to a 20 to 40 percent decrease in instances of cardiovascular disease and cancer and sign. so you can start this puts intervening of time. so 20 minutes of exercise a week or just under 3 minutes a day is enough to significantly reduce the risk of heart attack stroke and even cancer. helena, viola has worked out regularly for years because it's good for her. because i tried to come here a few times a week to make up for all the time i'm sitting down at my office, just kind of knew what she combines, endurance training and muscle building exercises for 3 hours a week and moderate effort. but according to the australian study,

she could also benefit from additional short intensive workouts. assess thunder is the exciting thing, is that both those who are completely inactive and there is no exercise casually benefit in science, they say that's been corrected for moderate activity. the motor hot depend no matter how much moderate exercise you do, not you benefit from the short intense session cold, some collectively intensive mind. high if you already exercise, you can simply add some short demanding sessions. but you don't even have to go to the gym to increase your life expectancy. it's enough to just avoid elevators and climb 4 flights of stairs twice a day. even less so the effort doesn't have to be so intense that you work hard for 5 or 10 minutes, like in a hard work out, for example, until you can't do it anymore. actually just the key is repeatedly exerting the muscles for a short period of time. and everyday life without getting really tired of a day

a couple of days in doom on the final dash i peddling hard on a slight incline unoccupied foot or turning off the motor on an e bike or running to the bus stop. that's 200 meters away. and that's why it not me to, i'm a client on law finding it's important to remember that to improve performance long term. the heart has to be really stimulated, challenge to briefly but intensely one's eyes and response, blood flow to the muscles improve. these was good hearts, blood flow can also improve and the focus on short, intense repetitions can help increase life expectancy. but during streaming is worth while at any age to rejuvenate yourselves and turns back your biological clock research. as a don on university in germany, provided evidence for this back in 2018. the scientist looked at red blood cells, especially the chromosomes and they contain their genetic information. or at the end of the dna strands that make up chromosomes or what are called, tell them here,

like the caps at the end of a shoelace. telling me here's protected dna from franklin and deteriorating, which is the normal part of the aging process. the each time cells divide the protective, tell them here's shorten, allowing the natural aging of the cell to progress. and within our biological age the german researchers were able to show that exercising can slow down this process . especially endurance training did rejuvenate the sales. besides, that means we can delay the aging of ourselves. our muscles are bone and send our blood vessels to then. so actually a combination of endurance, increasing physical activity and intense short work out as is the best thing we can do, especially for the good thing is that you don't have to do everything at once. anyone

who manages to push themselves twice a day for 2 minutes and incorporate proper exercise into the daily routine can significantly reduce their risk of dying prematurely. learning to will is a difficult and time consuming in depth. even though practice sessions start with kicks in the room, it takes most babies about a year to be able to work on their own. so it's no surprise that advancing to high jogging and running marisol. this takes much longer. some people even prefer to run like this. it's hard work to do it effortlessly and skillfully running backwards in real life. lots of different matter altogether. a 100 kilometer run is a challenge and what most people can't manage normally market the organs from one start runs backwards slash. so it's helpful to look backwards because then you can

see what you've already accomplished. you always have that when you're running backwards. backward running has become an established sport and it go off to rec, was introduced to the discipline by her coach, all of stuff into it's not so hard on to joins and you can lessen the impact more easily. i'm kind of your best off field, very pleasant. in any case, i'm running backwards is considered particularly healthy. it's said to train the muscles in the back of the body. sports scientists and ask lead to kind of hung has taken a special interest in it by looking at flow from, i'm the and the most. we were running backwards. we have increased activity in muscles that we tend to neglect, to not use in everyday life to come beyond that. there's less impact on all the joints you use for these movements of, of the on site home phones. and last but not least of these and it can help limit other injuries that can take place in the musculature. when we run normally,

all sorts of people who sit at a desk a lot like law student, kind of god put extreme amounts of stress on just the front of the body that can cause back shoulder and neck problems, nothing upright and backwards of as if i'm pulling you up by the pony tail for you . with these issues in mind, i know tongue developed a training program. many exercises target the bodies neglected regions. thumbs out, then you'll have the full range of motion. another focus of his concept is exploiting the full range of motion martial artist hastily sent office workers all benefit equally from the approach. as always, when i push off with my legs and then extend my hips as if i were jumping backwards . many exercises from the sessions train the posterior chain muscles, which helps maintain fitness, by account directing strain from everyday work and sports activities on those at

the german sports university. cologne's 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. working this up by many we studied people on the verge of dementia to find out if a regular exercise in sport regiment can slow or even prevent the progression of dementia. that's what i find in the tank support go up 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 in the exercises and their perceived quality of life also increased. so to sum it up,

backward 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 for the, you know, protein is, are there to help muscles grow the food i that's most going back. think on that is kind of yeah, i know that from strength training especially which is about building muscle and was that's where most people use them that it's funding meisner. i'm given that this would clear markets i used to doing role x when i did the competitive swimming and i always drink them right after we train. just act as well. i told them to

stand by doesn't slip down, roll eggs after he works out. but he does consume a lot of protein to the 42 year old personal trainer from stuff that 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. a 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. and 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. christy, 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, skip at lunch time. i have some kind of meet so much now i'm meeting fees, phone and green beans license. do let me see 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 pc on bon ways, 80 kilograms, and consumes a total of almost a 140 grams of protein every day. that's just under 1.8 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 base 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 grounds is not recommended. the, it's also important for people who already have pre exist thing, 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 this protein intake is very important that you insist on eating a lot of protein directly after training. but does that really work? we ask food chemist, doctor hans pounds from a long 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 climb 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 it, it also doesn't really matter, is a protein is consumed right after a workout or an hour or 2 later at dinner. as long as the amount is right opposite 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 for the toyota shall go to info and other animal protein sources like from dairy products as meetings are somewhat closer to the human protein, human amino acid patterns. if 1st of the all. and that's why they're usually

considered higher quality. i'd be up 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 devices can sort of products and so on. so we up with the in order to achieve the path or in humans news, thoughts of senior investments going to take so a balance and very die. it 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 their active well, many of us struggle to find the motivation 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 as thomas case for tips to help people become more active, exercising is actually quite simple. as quick as the exercise is good for balance. and it can be done anywhere in the hallway or in any room and then put one foot in front of the other. i mean, keel in front of the big tow life. do you walk 3 or 4 meters forward? and most importantly, back again, please me though, 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 well many people think exercise have to be uncomfortable, non painful now. so and exhausting and understanding was the coach is a sports scientist for his exercises. first and foremost about moving he recommended starting easy. don't you don't pretend, opals this exercise is for the upper back guns. you take an ordinary dish. towel hung to look like the backs of the hands, backward size and grass,

the towel and hip with my 2 arms, a stretch, and now you pull the shoulder blades together at the back door of the blankets and will release them redone. if you repeat this 20 times a day, your pastor will improve. the exercise is especially good for the spine showing god i'll look straight ahead. the cop without rotating the head, turned the upper body calmly, not forcibly over but with a gently guided movement. once the suits of the vehicle, when you can do it the standing or sitting, whatever you prefer, it's in my home. so if you avoid a simple exercise but it makes a difference. the back and bottom are also easy to train. looking a certain the back is stretched forward nicely. now we lift and stretch the left leg backwards thing in slowly lower and again, sparse scientist has chosen these exercises because they're easy and suitable for beginners. from last time i think 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 in the regional soccer league or something else and look like, you know, that's not what it's about. i was on, so i don't get stuck on it. instead, it's important to exercise regularly and ideally to even have fun doing it too much. cash hasn't been perfect and still get a good start. i would recommend picking a day of the week and marking it on your calendar. steve, always the same day, always the same time i can talk and just to get started, when i have my rules, the the best way is to apply to fixate with others. but what if you don't have any extra time for exercising diets as always, guns, 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 what

piece of my fuel. if you do this for 4 weeks, i mean once a week, consistently, then you'll notice that 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 on an in good shape by the

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a global perspective. we'll be your guide and show you what's possible. you decide what really matters to you. a shift. in 15 minutes on d, w. d, she toxic judy ideal. for feminist icon, the new barbie movie is raising a lot of questions. we take a close look at the impact of the paint and plastics. pop culture phenomenon. d w. the thing was like a stepping point to point you into that warranty. once it finishes,

now you have a significant from train, you can just go back to somewhere else. the more people than ever on the move world wide in such a base in life. so why do i want to go back tonight? yeah. like i don't have any reason. there's no reason, investment thing for me that yeah, i believe something that is coming very, very soon on. we know when the story in from my great reliable needs to migrate wherever they may be. the one of mankind's oldest ambitions to be within reach. what is it really is possible to reverse the researches and scientists all over the world for a no race against time. they are peers and rivals

with one daring goals to help smart nature. the more likes watching it on youtube dw documentary, the this is dw news line from berlin. global pressure melts on the washer, to low green shipments to leave ukraine. un security council members, including trying to call on moscow to resume its participation in international deals and assured the safety of vessels caring supplies.