i didn't say what was going on with the music on that side of the license. so this kind of fun, it feels like therapy, the freight i have. my bracelet actually says about us. of the just exercise, just sound like a lot of hard work and it's the thought of 20 strangers and the gym just for impulsive then maybe this is for you, cozy cardio influence or hope is they'll come bro. local stuff at home for her workouts. and she has over 30000000 followers. do you need to go flat out to reach the health benefits? how much exercise is a not? what can you do if the life of a top athlete is not for you? that's what we're about to find out on in good shape.

the exercising is actually quite simple. to do. the exercise is good for balance. you 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 big tow if you walk 3 or 4 meters forward and most importantly, back again, you should be. they'll look that this is a light, but effective exercise. even if many people think it doesn't look like much of a workout. design and well, many people think exercise have to be uncomfortable with non painful math. and exhausting and understanding wants to coach is a sports scientist for his exercises. first and foremost about moving he recommended starting easy. don't even pretend opal this exercise is for the upper

back and 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 are stretched and now you pull the shoulder blades together at the back door of the blankets and released them. redone is if you repeat this 20 times a day, your post sir william proof. the exercise is especially good for the spine showing god i'll look straight ahead. without rotating the head, turn the upper body calmly, not forcefully over, but with a gently guided movement on his, on the 5th of the vehicle. and you can do it at the ending or sitting, whatever you prefer to my home. so be, avoid a 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. now we lift and stretch the left leg backwards thing and slowly lower and again,

spar scientist has chosen these exercises because they're easy and suitable for beginners. nice, now my for the 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 what lies, you know, that's not what it's about. i was on so, but i don't get stuck on it. instead, it's important to exercise regularly, and ideally you'll even have fun doing it too much. cash has another to 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 a higher will 6 the best way is to apply to fix stayed with others. but what if you don't have any extra time for exercising diets is always constant, helps a lot to incorporate sports or exercise more in to 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 free stops early on the way home and walk the rest of the way. and that's what piece of my people, 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 signed off on choose a summary of to start with easy movements. schedule a weekly exercise session and integrate exercise into your daily life. and there's a new trend on chip talk and instagram fits spiration videos from the gym from a beach work out for from the yoga match. they're supposed to motivate others. but in australia and study warrants that these images are more likely to make people even more dissatisfied with their own bodies. experts also criticize the fact that

many fitness videos on social media show unrealistic workouts and sometimes even dangerous advice. however, with a little caution and common sense video tutorials can help. this is especially true of professional apps that can help beginners get started. the, the internet is full of 10 minutes, no equipment workouts to do at home. some cost money, others are ad supported, just a quick search and everywhere you look, there are athletic men. women tend even avatars working out. it wasn't lee and julie. i wanted to give them a go. julia has a gym membership. what struggles to work out there regularly just came up with 5 guys. the 2 will 3 weeks because i'm motivated and then i just stopped again and i don't go from, i just came on out of this. that's why who was a li, canceled her contract, is probably i'm fitness. i used to be a member of a gym,

but i have to admit, i ended up using it less than i wanted to at least voice. so what was of the try it out a self training app for us. after the free trial, it costs $10.00 euros a month. yap offers a large selection of workouts, including 10 minute ones. julia is checking out a free 10 minute workout on youtube by fitness influence or pamela. hi. yes i. so i've got it up and running is what is she wearing? it makes me well, i'm not wearing once how i can. i know 1st the commercial submitted starts as it is that she's not telling me what to do with told me she was my who's or judy i looks for another work out. oh, okay. do you mind? okay, so she's just kind of lying that on was nice. i like scientists finch quote,

we have sports physician, doctor tests, you know, share what he makes up, the 1010 minutes of exercise a day. do anything at all as an emergency. in principle, the short workouts definitely do something on every minute that you move the exercise does something taken care of and for many people. the 1st question is, how do i incorporate this into my everyday life? in doing 10 minutes of exercise at home with the video is not a bad starting to feel as my golf country based on the phone. what was of the bad old sort of way to a full body program? one advantages that you can choose our own music and yeah, i think that one was not positive. it's great to see that involves pretty good movement of all the muscle groups onto the lower and upper extremities point. and the core muscles and the different trainers provide various difficulty levels from goose, the enterprise and role models could board thing that and what about pamela hives?

beginner and work out for an irish dido, heidi, i think it's too demanding in places for the dinner posts for to. but i would also say that if you want to give it a try, take it easy and maybe only do half the program slice, nor does have a pool come put in the long term. because you could definitely achieve that goal. so high. from a medical perspective, a combination of to strength and to cardio workouts per week is ideal, and 3 to 10 minute workouts are also effective. sting could see, i think you will notice effects after just one or 2 weeks testing they have, you'll have you'll gain muscle which will improve your overall figure. that way. it will also improve your cost, your hire things for best home and in everyday life. you'll also notice your strength improved considerably on mine, but in ad hoc all fish to invest money to be able to walk up and down stairs more easily and different and perform every day movements more easily. or i talk to the

legal and lice, job sodium crime. 10 days later, the conclusion. i must not have my wood is likes more instructions to the exercises, but i will have with one exercise my stock who weighs correct a bit when the so i ones that if that was normal or if i was doing it's a 100 percent correctly. so when i put sam, please this martha caught if a, you know, especially for those returning to exercise after a long break, i would recommend consulting your doctor beforehand to concerts you in that month. if you did it regularly, i reckon, and you'd feel stronger. you just had a slight feeling of tension in your body time and that only as this ask assignment, i noticed that when i did this in the morning, i was in a really good to me for quite a long time afterwards. even though i'm not really a morning person, so it's good for my mood. it's great. so it's true. exercise is good for your mood or even scientific studies to prove it. anger

and annoying colleagues become much easier to deal with and we feel less stressed physical activity can even prevent for an out and leave you at depression. if only we didn't have so many other obligations. but maybe that's no longer an excuse. i tend to stomach slightly, push your shoulders back and smiled. exercise is fun. let's make rogers say i only teach as close as like this once a week. although she's in charge of a fitness studios she rarely exercises, despite knowing how important it is to train the whole body from head to ties they advise you, oh, we don't have isolated exercises in everyday life. when you carry a crates of water upstairs, for example, you use lots of muscles and tendons and ligaments have to work together. that's what we want to practice. so we fix the everyday life, you know,

fits and sports position homes, scale paper knows the consequences of too little exercise. he be such as like style diseases escaped. i know it's looked as if it's melvin proven that regular exercise has a preventative effect on a whole range of diseases and the frequency of splitting the 1st ones we knew about for cardiovascular disease as high blood pressure. ontario, sclerosis, which is a calcification of the heart's blood vessels, but also heart attacks and heart failure and fox to help, most crush. they should keep them on the teeth and the manager of a sit. this is judy i can hardly find the time for exercise on a minute. i sat up, man, i'm very set. i'm not sure yet what can now unfortunately, this is my studios. so i'm more involved in the organization in less than the training. i used to do a lot more exercise,

partly because it used to be my main job. and also because i now have a doza and everything revolves around her and look. so i have very little time for myself, let me move on to finish that, but then for 75 as may correct? yes sir, is enough to learn. we'll sit too much in the call in the office on the couch for hours a day. as many now has tricks to get more amazement into everyday life. somebody's, for example, i try to stand up when i'm on the phone happening, i've got headphones so that i don't always have this one sided strain and the phone which then i also trying to get off at certain times and walks to the reception because not all pushed in on some and when i use the toilet, i don't use the closest ones came on. i went to the 2nd floor and use the toilets that i'm finished. i'm inside and stuck. i'm get out for that to see drills into how clients the importance of making movement to parts of your day. how much

exercise should we really be doing on come in in on the see a few. the recommendation is 4 to 5 times a week for 40 to 60 minutes, which is to reach your full potential. comes in the end. you can vary that with different cardio exercise. it is of even fast walking through that sort of cycling, swimming and then anything you personally like that you can incorporate into your environment to kind of you should do that on 3 or 4 day pause and then definitely add one or 2 sessions of string session and coordination training, the 50 vocal quoted that team feeling. that sounds like a lot, an unattainable for many people. but even just 5 or 10 minutes of exercise a day, have a measurable effect on the multi one exercising muscles. what call to use more oxygen? the cardiovascular system has to come much more blood treat ability. this keeps the vessels elastic and strengthens the halt, which helps to prevent permit,

you will have to tax and strength exercise, also strength and the muscles, somebody to country or cells, power plants grow a number. i'm size, they bone sugar and spots. yes. it's more effectively. the buttons also benefit the structure, grades done so through exercise this prevents by loss. and exercise doesn't just make up all these for to have them go down to the hoops to we've learned that the brains metabolism is activated and maintained through different forms of movement. especially movement outside the flood. that's really worth noting the tools. but the golden, this is it helps to fix it with the exercise in the great outdoors is in all weather conditions. this leads to a significant improvement in move. this has been feeling in many clinics today, that exercise is already being used as an anti depressant. and the zip as make her a chair, so it goes for a walk almost every day. we should take at least $7000.00 steps

a day which can reduce the risk of death by up to 70 percent. this was the result of a study by the university of massachusetts, so it's in the us to get more regular basement into your everyday life. estimate has a final piece of advice michigan. and the important thing is just to keep baset and without stress. because the aim is to integrate exercise into everyday life to reduce stress. so find something that's fun, i'm best of luck to spend less possible killing 2 birds with one stone exercise keeps you fit and makes you happy. that's exactly what s makers usa wants to pass on to her client cop smith. we imagined about fines bounced technology. that's like dw science is now on take time. what's to be fun? why do gravitational ways that that is when the people begin getting high and

laughing gas out of the drums boogie to the beads. and what's the perfect kid football find? find the on says, gets most c w science. oh, new tick, tock, channel. or even one can become a workout, especially if you're carrying some weight rocking comes from the military, where recruits have to march for many kilometers with heavy rock sacks. as a novice, it's best to start carefully and slowly increase the weight. studies show that this form of exercise can increase performance at muscle strength and springs training is very important because muscles are not just there to impress other people. our muscles are real health boosters. it's how life goes. sometimes some people are celebrated while others do the real work behind the scenes in all

these it's all muscles that do the heavy lifting. i leave with the help come a hot come floods the lungs require and the digestive system process food. my face control of facial expressions, they allow us to link can smile. i'm thinking maker has thumbs on and i'm thanks to powerful skeletal muscles. we can move our entire body and kinds of objects. muscles are made up of bundles of muscle fibers. and these fibers consist of what the quote myers 5 rolls and these my of 5 both into a made up of proteins like mice and, and actin. and they was like tiny motives that triggered by electrical signals, but to transmitted through is another system. the headset, the mice and proteins bind to the ox and move it along. the muscle begins to contract because several waste,

several 1000000 of these missile muscle might who's working together to create points to force. unlike machines or muscles tend to mediately fail when subjected to too much strain. quite the opposite, minus the damage to the 5. this is we're passed and we, a motorcycle strands are even formed in the process. muscle squared bigger and stronger as a result. and that's good for all health muscle training also strengthens binds and joints keeps the metabolism going to prevents muscle. often old age muscles can be trained in a targeted manner. however, that's because molten hoff it's them because control cautiously and many organs, the muscles are primarily control unconsciously autonomic nervous system. so the vital, both of these functions always remain active. these muscles do also benefit from exercise in directly, for example, sauce to plug slightly trains,

the house and blood vessels, and deep breathing trains. the muscles of the respiratory system the muscles keep the show on the right. so they just apple, the price, they can get the many people associate exercise with one single goal to lose weight alongside a change in diet exercise is a key factor and shedding the key lows. and surprisingly, people who exercise in the morning between 7 and 9 am lose more weight and faster than people who exercise at lunchtime, or in the evening. but no matter when you do it, there's always this dilemma. how do you loose fast without losing muscle? now there's good news. unwanted muscle loss can be avoided. as some shaheen is on his way to walk out separately times a week is normal to him these days. a year ago,

things with different stress and fast food dominate due to his everyday life. as on try to get fit to but with no success, he had a valley and it frustrates attempt to look in the mirror. he wants to lose weight while maintaining and building muscle and decided to seek professional help. be left on this, not i thought to myself, come on this time, really invest and commit with a training plan. a nutrition plan and everything will have a good meant i'd have someone guiding me saying, do this and do that most to to more one more office, keep your stomach type. good, and switch. great personal trainer, a nutritionist is male. a mommy has a wide range of clients among them. competitive athletes develop to retain fast training 3 or 4 times a week, sometimes with and sometimes without support. simply eating less white help if you want your body to retain muscle while losing fat government. we started with body

weight exercises, basics like squads lunches or push ups. we want to do improve as body awareness. first of all the cup because not everyone knows how and when to 10 to the stomach i talk or detach the glue, the saw i'm these punched in purple on i so start this cup of cubic feet. and so once his body awareness it improve its own, i felt like he was ready to work with the additional weight. we started introducing equipment like har, billings, dumbbells, and kettle bells. 100 quit had to capture that also by tons of water was also gonna stick it out. so no, 20 seconds of jumping jacks is male. recommend 6. excellent. this improved the whole body with regular practice. the legs and rear end tied to your stomach include some push on these outwards. i'm lunches make sure the knee is above the young co. sold a tops a good for holmes bob, shoulders until say, keep the body tons and the hips straight. so once again,

those can do them from the nissan and i'm supposed to come on, raise your arms and legs straight with your head in line with your spine salary. it's all about the optimum and the front of the body. in general, the plastic, keep your body in one line. don't talk to your box. to begin is can be on the knees or i'm so the cardiovascular system jumping jack again is can much instead of jumping, endurance training like joking is not on the schedule. that son gets his hot right . tough with strength. insurance exercises like mountain climb is regular, long distance running is not the best way to achieve a well trained body that's confirmed by sports position on the books and coach christie on folk this web towards your chances. it's good, it's pretty overrated. you know, it's true that as long as you're running your burning energy, but there are also downsides of and if all you do is run, you'll likely be exhausted afterwards. which means you'll move less for the rest of

the day. investment and there's no after burn effects like with strength training plus the longer you exercise, the higher your cortisol levels rise, which is also counter productive. so your body goes into a state of stress is complementary best. so strong quote is all is one, is the body stress hormones and its presence in the bloodstream can even lead to the formation of $45.00 to lose weight. that's one important thing to remember about the body works with an energy balance. so you need to have an energy balance that's in the negative to create a calorie deficit. you either need to eat less or move more as in indigo s note as it was as navigating. the folk recommends a calorie such as no more than $500.00 calories per day compared to your basic requirements, which you can find out using online calculators to stop the body breaking down muscle during a deficit you need to exercise and the to nutritious diet with enough part to you

in the come on time, you should think about one and a half to 2 times your body weight put in grounds. so if you weigh 80 kilograms need at least a 120 grams approaching a day, i advise s on or so needs to get 7 to 8 hours of sleep a night. good sleep, help spell and fast on to regeneration. great muscle, measuring the body, i'm taking psychos to try to progress can be very emotive. i was originally at this point when i looked at the before and after pictures, i really noticed the difference. that gives me a really great sense of achievement or so the sun has managed to shut fat and build muscle. if you're struggling to lose weight despite training a healthy diet with the calorie deficit, i'll still talk to for advice to think long time and be patient. patients is also needed if you want strong apps. but if the work out is fun,

the time we'll just apply by tim has a great exercise to show you the sign cozy on the floor doesn't get to apps toe. and so that's why that's the skin active. and actually we keep lying on the floor for this exercise, and then it goes like this. you place one foot on your knee and put my have into my head. so no, it just pull your flax as close as possible to what's your body to what you have and then they go back until your foot touched softly the floor level to means you lift up a buddy. keep your in your hands which will increase. definitely. you have more 14

and over the, those 2 rounds of $10.00 to $12.00 reputation typically find the extra advantage of this exercise is it's a nice stretch as well for you, but plus, mobilize, therefore, you lower back have fun trying that at home and see you next week for more in good shape the

the, the 9 an offer, but here's someone. ready may change your mind, yahoo! you'll sit portland toner, toner, and break dancers on each climb to the top. the be the coolest opera star in the 0930 minutes on the w.

300000 children disappearing without a traits. a dark chapter for the catholic church child abduction is spring policy initiated by dictator franko, and carried out by nuns and doctors until the $199.00. the victim's face a wall of silence. even today, the 75 minutes on d w. the words people have to say, that's why we listen to every weekend on

w. my name is the calls back said wow, thank you so much for joining in. welcome to don't hold bad. a lot of people do that. as soon as i was saying it loud as you guys would have being nosy, bail, it gets everyone to kingston anything and check out the award winning called called the called back. the discovery stories change your mind. just a click away, find the best document trees on you to see the world the subscribe. now to dw documentary the,

this is vito, the news live from button in the us. of the democrats kick off the contest to choose the presidential nominee prisoner bite and wins predicted landslide in south carolina. the 1st primary in his campaign. but his lo approval ratings mean the boat. the vote is still being seen as a test office future re election. chances will have analysis made us and britain launched the 2nd night of retired entry attacks against rainy and linked to the meshes, washington and london. say the target of sites belonging to who the rebels in yemen . this follows us as strikes and iraq.