Fitness mistake - more training, more muscles

The general statement reads: The more one trained, the more muscles builds one up best one spends daily 6 hours in the Fitnessstudio.

This is wrong, because it does not come on it to how much or how long one trains, but only, which attraction one reaches. Someone of the 3 hours trained can profit from his training less than someone of the only 30 minutes trained, simply because it does not reach the necessary Muskelstimulationspunkt.

Assumed one seizes the muscle strength into one simply number of 100. If one trains now 3 hours long within the range 60 - 95, no muscle growth is reached.



Muscles achieve a higher perseverance, simply because they are for a long time stimulated, but someone only once in its short training the threshold of 100 exceeds, e.g. with a value of 102-105, whose muscle will grow, simply because the new attraction crosses a higher threshold.

Water types

Natural mineral water supplies an abundance of mineral materials and trace elements to the body with. With the selection a Typologisierung helps the information centre German mineral water:

The nerve-strong type: Who has much stress, should seize to a magnesium-rich mineral water. It should contain at least 60 Milligramm per litre.

The persistent type: With weld-rubbing work sodium must be replaced. 200 Milligramm per litre is for physically active humans recommended.

The vital type: Health-conscious and growing up should pay attention to 150 to 250 Milligramm in the litre mineral waters.

The relaxed type: Who comes rarely into sweating, requires no special mineral material in its mineral water.

The benefit-joyful type: With a good meal to the aperitif an easily salty mineral water with high coal acid portion is recommended. That energizes the appetite.

Run and pulse control

Do you belong also to those runner inside, which lie their pulse clock probably at home have? Or do you run regularly with clock and don't know actually at all exactly, what you can make thereby everything? In both cases the book new publication of Bernd Neumann “running with the pulse clock” is from the BLV publishing house the correct choice!

Many reasons speak for running with a pulse clock. As the most important reason one can call however that both often the feeling for the own body is missing to run beginners and old run hare. False estimates of only ten pulse impacts below or above the correct training borders lead past clearly the put goals. Fitness and health can be improved only if with the correct intensity at the correct time one trains.

A further plus for the purchase appropriate of a heart frequency meter applies the important factor when training: The motivation. On the basis different training planning and training control instruments on a pulse clock results can be evaluated after a run unit accurately. That again makes an exact overview possible whether the completed training units lay in the correct load level. Positive changes in the body can be likewise along-pursued with a suitable pulse clock constantly. Data like e.g. OwnIndex (quiescent test over the cardiovaskioläre condition) or OwnZone (statement about the heart frequency variability and/or the adjustment of the heart muscle to regular perseverance training) offer here a free and exact possibility to the final consumer of documenting regularly training progress.

Also run professionals can profit.

Who runs regularly and much and not anyway with pulse measurer trained, should over the many advantages of controlled running think. Run in certain target areas help not only, the put training goals better to reach but also faster. Intensity increases and speed trainings are more easily flatable, physical lows or diseases beginning have you likewise with the pulse clock much better in the grasp.

Before it loose-goes: Inform!

Before you start it with a perseverance training program are advisable to provide over the most important terms of the training teachings overview. A trained Fitness or personnel coach is available here, modern pulse clocks offers likewise good possibilities with finished programs safe training to ensure. Who has a longer movement break behind itself or is afflicted with health Handicaps, should for security before beginning of a training an appropriate health check complete.

The new BodyAge of Polar

Do you know your true biological age?

The new word processing system “BodyAge” of polar determines your individual BodyAge due to several, internationally recognized test for perseverance. Also in Austria already numerous possibilities are offered for testing the new BodyAge.




How old are you real? Determine it BodyAge!

Regular training and generally a healthy life keep young. But how young sport makes real? The company Polar, leading the market within the range of heart frequency measuring instruments, developed a system, which determines your individual BodyAge based on objective data. In different internationally recognized tests perseverance. Likewise to be considered body data as for instance body fat and blood pressure. Employment finds the OwnTest system as initially and RH test system in modern Fitness Studios and within the health range.

What is the BodyAge?

BodyAge™ is a nominal size for adults starting from that 18. Lebensjahr, which compares the biological age with the age. This easily understandable size represents the physical changes by training simply on the basis the age.

Polar the OwnTest™ system takes up the topic „biological age “or evenly BodyAge. Depending upon Fitnesszustand this can deviate partially clearly from the respective (chronological) age. The system points out, which BodyAge one can reach by a correct Fitnessprogramm and gives aimed training recommendations regarding the optimization of the BodyAge.

Which tests are made?

The entire test battery is based on internationally recognized, scientifically secured standard tests.
Criterion for the perseverance efficiency is the VO2max, the maximum oxygen photograph capacity. This will be determined with that polar OwnIndex®, measured a Fitnesstest in a state of rest, with heart frequency and heart frequency variability.

For the force efficiency stand three standard Kraft tests, which can be accomplished in combination with one another or optionally individually: an interactive ISO-metric Bizeps test, a Crunch and/or barrier Sit test. The Elixia of Studios decided for example for first, since thus an unequal training condition in the entire torso can be determined.

The flexibility is finally determined with the help of a Sit&Reach test likewise directly at the system.


Past employments and feedback of Studios

The test phase in German Fitness Studios resulted in positive feedbacks throughout: „There is no more diagnostic language tangle, but a result, which understands everyone. “- „by it that already smallest progress can be made objectively transparency, it experiences the members a large motivation. Particularly, unfitte´ customers feel fast confirmed in their work. “- „the system unites perseverance and force tests. By the expression of the documentation the customers have something in the hand, and they can reconstruct the results by the detailed description easily. “

Additionally that fulfills polar all test criteria of the Prae fit working group health Fitness Wellness for the requirements of the anamnesis and entrance testing specified in the test catalog to OwnTest™ system. That is elementarily important for Studios in Germany in co-operation with health insurance companies. Also in a study over health and Fitness in of Austria enterprises for the Viennese area health insurance company that was already used polar OwnTest™ system.

Kinesis - power training for all kinds of sport

The new Free Movement Trainingskonzept of Technogym - Kinesis™ - permits new and improved training possibilities for a great many kinds of sport with its three-dimensional motion possibilities in a closed push pull cable system. In the small's group or a personnel training 1: 1 can make even most arduous training fun. Emphasis of all exercises is the improvement of dynamic trunk stability.

Areas of application from Kinesis™ are ua. Training for swimming, surfing, skiing and Snowboarding, danceing, gulf, boxing, kickboxing, Body & Mind, Tai Chi, Pilates, back therapy or rehablitation. One works both with rythmischer support in power units (boxes, ski haven, swimming etc.) and in calm atmosphere and control slowly implemented movements (Pilates, Body & Mind).

Kinesis™ is suitable for each achievement and age level and owing to the steplessly adjustable grasps and intensities an extremely user-friendly.

Find correct time for your training

Know also: Lack of time - unfortunately no time for training

There are always time hurdles for regular training. All the same whether run, Walking, Fitness, tennis or dance training, a common “problem threshold” have each sporty manipulation: If one already fails because of the organization and planning of the training units, any goal moves before eyes into ungreifbare distance. If those will push ever longer or you for training tracing the next date to for a long time outside, the entrance falls into the routine again heavily.

“It is as with Sex or with tax repayments. A little which is better and better as nothing at all….”
(out: Run - the large book for beginners, rororo 2006)

The secret of sporty success is to so often and build the selected kind of sport efficiently as possible into the everyday life and/or flexibly enough act, in order to transfer when short tracing on a suitable “spare kind of sport”.
Example: They plan for the day XY your used 2 hour Radtour and your schedule turn out from the plumb bob. They have ledlich still 45 min. available. Here fast acts, run shoes put on and is loosely `s means!
Example: In place of your planned 45 minutes run training if only 15 minutes remain for you at home in the bath, then you use this time at least for a few gymnastische exercises, Yoga, Stretching etc. Say that each still so small Workout helps, with it again and again deal yourselves you “all or nothing all this”.

Tipps for trying out:

• Sit down fixed dates!
  Grant to your sporty manipulation a high priority. Only even if training is really classified of you as “importantly”, create continuity.
  
• Quality before quantity.
  Even if your schedule is very close, each still so small free break can be used for a physical manipulation - you must want it only!
  
• It does not have to be always a full hour.
  A change between short and long training units quite makes sense, helps with the structure of Kraft and Laufgeschwindigkeit and brings alternation.
  
• “The early bird catches the worm”.
  An alternative for date-troubled humans is training early in the morning. Eingefleischte Morgentrainierer swear on Kraft and Ruhe of the first hours of the daily!
  
• Sport and children.
  Use the care offers in the sport mechanisms and Studios. Even 1 regular training unit/week is better than nothing at all.
  
• Goals.
  Set attainable goals and do not forget yourselves you thereby not on the stage goals. They know then exactly, why you train regularly and promotes thereby automatically your motivation for more.
  
• More actually think!
  Not constantly reset your own needs. Children, job, everyday life….where do you remain?
  
• Routine.
  Their training should get the same routine as daily tooth flashes. The more you with physical manipulation argue, fun it for you will all the more make!