Types of training bands

There are now many different training bands. Maybe that’s why you don’t really know what is meant when resistance bands are mentioned.

In contrast to the classic Theraband, the training loop is made as a ring. It is usually stretched around the thighs and then squats are made, in which the knees are actively pushed outwards. Otherwise, the training loop is often used for crab walks and donkey kicks.

You can use them perfectly to complete an effective full-body workout or, as many calisthenics athletes do, to make particularly demanding exercises easier. The following 5 exercises show you exactly how to do this

5 exercises with resistance bands

1. Rowing

Standing row

rowing seated

Without equipment or additional weights, it is not that easy to train your upper and middle back. You can change that with the Resistance Band. Simply fix the band with your feet and then pull it towards you at navel level, as with a classic rowing pull. To make the exercise more difficult, you can also grab the band below.

2. Push-ups

Are normal push-ups too easy for you? Then increase the resistance by placing your hands in the resistance band and running the band over your back. With the push-ups you are already creating a whole new burden.

3. Bicep Curls

No additional weights within reach? No problem. The resistance band can also easily be used for biceps training. Just stand on the tape as if you were standing rowing, straighten up and grasp the tape so that you feel the resistance. Let’s go!
You can also do the classic air squat with the Resistance Reinforce the band. Just place it on the tape as usual and place the other part around or on your shoulders, depending on what feels more comfortable for you.

5. Air Squat – Level 2

The normal air squat is yourself with the resistance Tape too light? Then try stretching your arms up while you’re squat. Now your shoulders, arms and back should be working hard against the resistance. This requires strength as well as coordination and mobility in the shoulder area.

Regression exercises with the Resistance Band

As already mentioned, resistance bands are not only popular because they add a new stimulus to your normal bodyweight training. You can use them just as well to learn new exercises and thus bring some variety into your training routine.

1. Pull-up

For beginners, the pull-up is initially a challenge The Resistance Band is perfect for making your pull-ups easier. So you can already learn the movement and prepare your muscles for the movement.

2. Planche

The planche is one of the most difficult calisthenics exercises. Almost every calisthenics athlete wants to master it, but the road to get there is long and difficult. With the Resistance Band you can slowly approach the exercise.

Important: Place the band around the tips of your toes and then move it step by step towards the center of your body. In this way you not only train your shoulders, but also your entire core and legs at the same time, which also play a major role in the correct execution of the planch.

Conclusion

Regardless of whether it is Thera bands, training loops or resistance bands – fitness bands are perfect for intensifying your training. Similar to weights, they increase resistance so you need to use more force to perform an exercise.

In contrast to classic fitness tools such as dumbbells, the weight of fitness bands does not remain constant, but changes over the course of movement. The resistance builds up with the range of motion and decreases again continuously. This distribution is effective and at the same time gentle on the joints.

Since they are particularly small and easy to stow away, they are ideal for training at home and in the fresh air. No matter how and where you train: resistance bands are a must-have for every fitness fan.

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An important key to this lies in your diet. Because you have the opportunity to eat yourself fit and that has never been more important than now.

In order to provide you with the most effective tips, we have taken the support of a nutrition expert who explains how you can best arm yourself against colds and strengthen your immune system at this time of the year.

What are the top foods when it comes to strengthening the immune system ?

According to Anastasia, for a healthy diet it is always helpful to reduce your sugar consumption and, at best, even stop it completely. Because the commercial industrial sugar prevents the optimal absorption of vitamins and minerals from food.

The body cannot use the valuable and healthy food profitably and there is really something to the rumor that chocolate is a so-called vitamin robber.

Find out here how you can live sugar-free in the long term.

Anastasia reports that her menu currently includes 8 servings of fruit and vegetables per day. Seasonally there are still some types of fruit which, in addition to a high vitamin and mineral content, also contain many valuable secondary plant substances: fresh figs, grapes and persimmons. Also pumpkin, all types of cabbage and old apple varieties such as Boskoop and Cox Orange.

These in particular contain an extra portion of phytochemicals that are supposed to have a health-promoting effect and, depending on their type, can have anti-inflammatory, blood pressure and cholesterol lowering effects.

Anastasia’s insider tip: Greek mountain tea! This herbal tea not only brightens your mind in no time, but also has a strong anti-inflammatory and antioxidant effect. This gives you optimal support for your immune system in the cold and wet season.

What effects do immune boosters have on your body?

You just feel fitter and more comfortable in your skin, both mentally and physically, says Anastasia.

A balanced diet with enough protein, healthy fats and plenty of fresh fruit and vegetables is important to keep you healthy and productive.

And something else happens: the nutrients contribute to the motivation to move and in no time you jog one or two laps more than usual. More exercise and regular exercise make you look more consciously at your food. And an upward spiral is already in motion.

Anastasia affirms: Eating the right things is so important. Only then does our body subsequently release the “satisfaction hormone” serotonin and the feeling that eating makes you happy lasts longer than, for example, when eating out of boredom or frustration.

How can I implement healthy eating plans without investing a lot of time?

Perhaps you feel the same way: You could eat healthier if your own bastard wouldn’t stop you. The myth still persists that a healthy diet costs a lot of time and that you prefer to spend your precious time before and after work with other things than standing in the kitchen.

Anastasia has a great tip for this: “Mealprep” is the magic word. This not only enables you to plan for a few days in advance, but also playfully to fight the dreaded cravings in between and at the same time give your body something that satisfies it.

You can find more tips on how to combat food cravings here.

Even Anastasia does not like to stand at the cutting board every day and snip on it for hours, she prefers to pack a whole baking sheet full of vegetables. In terms of quantity, that is enough for up to three days.

It’s that easy:

Pour olive oil, salt and pepper over the vegetables and put them in the oven at 180 degrees until they are crispy and, if you like, crispy. Then fill into storage containers and place in the refrigerator.

For on the go:

Nuts are ideal here. Especially in the cold season you can also use dried fruit and chestnuts. They are real nutrient bombs and on top of that they are sweet and filling.

Packed in small screw-top jars, you always have a healthy snack with you and you don’t have to desperately reach for a chocolate bar as an emergency snack.

And as a delicious goodie at the end, here is a special recipe for a warming and immune-strengthening drink:

Golden Milk

Preparation:

Bring all ingredients to the boil in a saucepan and simmer for 10 minutes over low heat, stirring occasionally – et violà!

You see: With the effective tips from nutrition expert Anastasia, it is very easy to boost your immune system and to eat a varied diet now in autumn.

The keyword here is also varied, because we have other methods for you on how you can increase your immune system so that colds don’t stand a chance with you this winter.

The post Eat yourself fit – this is how you boost your immune system appeared first on .

A high level of resilience is therefore desirable for each of us, especially in the current situation. But what does it depend on and how can it even be increased?

What makes a person resilient?

People are differently resilient. Some fall into a deep hole in crisis and stressful situations, others seem to wear a kind of emotional protective shield – strokes of fate do not throw them off track so easily, stress seems to literally roll off them.

“It depends on how strong the resistance of your own body is in crisis situations – what physical and psychological resources can be used to defy a crisis”, explains Susanne Körtge.

In order to cope with challenging situations, according to the expert, it is extremely important to be aware of these resources and strengths, or to become aware of them. What are possible power providers and what are power users in everyday life?

Strength takers such as negative thoughts, fears and worries should ideally be eliminated or even ideally converted into strength givers.

You can learn that. “Every time you face a crisis, you leave your comfort zone. With every step out of your comfort zone, you expand your own limits. This makes it increasingly easier for us to cope with difficult situations. This means that with every crisis, resilience automatically grows, ”says Susanne Körtge, describing the process of crisis management.

How can you train your resilience in a targeted manner?

Love it, leave it or change it – that is the mantra to strengthen your “mental immune system”. As? According to resilience expert Susanne Körtge, the following applies:

Love it

Often we look for problems where there are actually none at all. We forget to be grateful and focus on the negative instead of the positive. In the first step, you should therefore check whether the situation is really as bad for you as it seems at first glance.

Put your focus forward. Do you perhaps succeed in gaining something positive from the situation in which you find yourself – even in learning to love it? Reflection can take you a big step further.

Leave it

If, after careful consideration, a situation burdens you in the long term and you can neither identify with it nor accept it, then leave this path and turn to new paths. We come across that more often in everyday life.

Circumstances that are stressful in the long run make you sick. So get rid of this “burden” and avoid it. Think about how you can ensure that undesirable situations are avoided and what steps are necessary to do so.

Once written down, you will have a practical plan for how you will deal with it. Then you can take action to make this plan a reality.

Change it

Just because you can’t accept an uncomfortable or even stressful situation doesn’t mean you have to avoid it completely. Rather, this is about creating situations so that you can change them. Ask yourself what you could change to make the situation more positive for you.

How important are sport and exercise to increase your resilience?

Additional energy sources, in the form of compensation, are particularly important in overcoming crises, according to Susanne Körtge. They also increase mental resilience. This can be sport and exercise, but also relaxation, meditation, a good night’s sleep or creative activities.

Here you will find tips that will improve the quality of your sleep despite working from home.

Read our suggestions against anxiety, depression and loneliness here as well.

“Especially now in winter, when the days are getting shorter and it is often wet and cold outside, there are sports that are wonderful to let your thoughts wander. Once your head is clear, you can realign your focus and return to the important things in life, such as your goals. Sport strengthens body and soul, so to speak, “says Susanne Körtge, emphasizing the importance of sport.

As with training, you should set yourself goals in small stages and motivate yourself to achieve them. The goal in mind gives you a fixed point in life and structures your everyday life. Routines in everyday life give you security and strength for new things. And new things are fun!

Resilience is therefore responsible for ensuring that you do not let yourself be slowed down by negative thoughts. With enough exercise, a healthy diet and the right attitude, it can be increased and can give you a good dose of more optimism in difficult times. We can all take them right now.

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Back pain is the symptom, not the cause

Joanna Mountifield, founder of one of the first Pilates studios The Body in Balance in Berlin, knows the symptoms of back pain only too well.

Born on the south coast of England, Joanna spent much of her life pushing her body to its physical limits: she danced ballet for 14 years and has run several marathons.

In addition to her daily running training, there were over 25 weekly fitness courses (including HITT) that she gave in her own studio. At that time, Joanna rarely took a break and when, she says of herself, she never came to rest.

After experiencing on her own body what consequences it can have if you don’t take a break, Joanna helped to a completely different perspective on the subject of fitness. With her story, she hopes to help others find a way to slow down their lives before it’s too late. But what really helps? Your solution: Pilates.

What is Pilates?

“The invention of Pilates is considered a legend in the fitness world: In the first half of the 20th century, Joseph Pilates developed a method that he appropriately named ‘Contrology’. This includes a series of rehabilitative exercises that aim to create a total balance of mind and body. Pilates has been experiencing a real boom in this country for about five years, “says Joanna, describing the origins.

Pilates is a gentle, but extremely effective training method for the body and also the mind – a systematic full-body training. Individual muscles or muscle groups are specifically activated, relaxed or stretched. It is not the quantity but the quality of the Pilates exercises that counts, and breathing is coordinated with the respective movements.

Particular attention is paid to the core of the body. Training the deep muscles in the pelvis and waist improves mobility. This allows the pelvis and shoulder area to be rotated even more freely.

By activating this powerhouse, the waist and hips are strengthened. In this way, Pilates gets muscles and joints going again without straining them.

You can find out the differences between Pilates and Yoga here.

Pilates for back pain

“Back pain can also be a matter of the head: Emotional stress or too much stress often contribute to the symptoms, cause, intensify or prolong them,” says Joanna.

I practiced yoga too intensely, jogged long distances and had a very high level of stress in my job,” says Joanna.

Pilates can prevent back problems and herniated discs and in some cases even treat them. For example, sports medicine specialists use Pilates specifically to treat patients with chronic back problems in the cervical or lumbar spine.

Many rehab clinics are already using Pilates. In any case, it is important to have well-trained trainers and individual advice so that the exercises have the desired effect.

Active against back pain with Pilates Reformer

One morning Joanna woke up with a terrible pain in her leg and back. In the hospital, she was immobilized in the sick bed for five days. “All in all, I got a handful of oral pills and should take it easy,” says Joanna, reminiscing about the time.

In the same week, Joanna was supposed to lead a Pilates course with Reformer, in which participants were registered nationwide. Despite the pain, she stayed on course. With the support of a colleague, she only showed “exercises in a neutral spine position”. At the end of the four-day course, she felt that she had never had back problems.

The exercises did her back so good that she was back on her feet within a few days. She still has damaged nerve endings and limps slightly when walking, but apart from that, she is able to continue teaching Pilates.

What is the Pilates Reformer?

The Pilates Reformer is a traditional Pilates device that looks like a bed with springs, a sledge, ropes and pulleys. Admittedly, the whole thing looks a bit like something out of a medieval dungeon.

Differences between a Pilates lesson with a reformer and one without

The advantage that the reformer has over mat training is that he greatly expands the repertoire of available exercises. The exercises are not only aimed at strengthening and building muscles, but are also intended to expand the range of motion.

In contrast to mat work, which focuses strongly on the muscles of the middle of the body, the reformer works with the entire body: the peripheral muscles of the arms and legs are also challenged.

“I was very stressed, worked too much again and didn’t take any time for myself,” she recalls.

Because she had incredible pain in her leg and could hardly move her foot, she had to have an operation on the intervertebral discs a few days later.

After the operation, Joanna had to start again from scratch. With a mixture of Pilates reformer and physiotherapy, an attempt was made to restore the functionality of your feet.

What can the reformer do better than a normal Pilates class?

“Equipment-assisted Pilates offers more opportunities to work on the posture and strengthening of arms and legs. You not only strengthen your core, but also your back. Many exercises also help strengthen your hips and also your lower extremities, such as your feet. For example, if I don’t do my exercises with the reformer every day, then I immediately feel it in my right leg ”.

Many of Joanna’s customers do Pilates because they suffer from some form of back pain or have posture problems. In a clinical study by the “Ärztezeitung”, medical professionals found that the symptoms of chronic back pain are relieved if those affected do Pilates for an hour twice a week.

The body toning effect of the exercises is a positive side effect. Muscles and joints are spared by the slow movements so that pain is gently “trained away” after a few weeks. The posture improves, the muscles are loosened and tension is released.

In connection with the reformer, Pilates can, as in Joanna’s case, provide great relief and even have a healing effect.

So if you want to improve your posture and relieve tension yourself, check into one of our countless Pilates studios near you today!

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What may still seem incomprehensible and unfair to you today is solely a biological factor. Whether sport and performance, appearance, intelligence or even the taste of clothes and the choice of partner – how people go through their lives depends to a large extent on their genetic makeup.

DNA is the basis of our life. It contains all genetic information. Essentially, it is the biological instructions for use that are in each of our cells.

Does that mean, conversely, that we are, so to speak, preprogrammed by our DNA? Or is it up to us how we live, how old we get and how healthy we stay?

In recent years, the knowledge about our genes has changed again and again due to new scientific findings. New directions of research emerged and increasingly specific areas of our DNA were scrutinized.

To understand how our body’s blueprint works and what we have in our hands in our own lives, we asked Lykon, a Berlin startup that uses blood and DNA tests to develop personalized health strategies.

In our live session on Monday, September 7th at 6.30 p.m. , Tobias Teuber will answer your questions on Instagram! You can now ask all your questions about genes in connection with exercise and nutrition on our Instagram account.

First we clarify the 3 most common myths about genes and inheritance:

Myth 1 – Man is only a slave to his genes

Genes do not determine which properties we have and which we do not. Although some traits, such as blood type, are strictly determined by our genes, they are usually not the only determinants of traits. Who we are also depends on the environment in which we live.

Ultimately, for example, someone who leads an active and healthy life can minimize the risk of hereditary diseases.

There are also several genes that determine most of the external appearance characteristics in humans, such as height, eye and skin color. Recent research has even shown that almost 100 genes can affect skin color! The color of your skin depends on both the amount of melanin produced and the type (black, brown or reddish).

Myth 2 – All genetic changes are harmful

No way! Most changes or mutations that occur in our DNA are changes in individual basic building blocks.

Recent research even suggests that each of us inherits around 60 new mutations.

When mutations appear in a gene, they may not result in a significant change. It is likely that the mutation will go unnoticed.

Better still : Mutations can even be beneficial for us. For example, a mutation could make you resistant to certain diseases. People who carry this mutation pass it on to their offspring. Mutations can therefore to a certain extent help us to adapt to environmental changes.

Myth 3 – We have changed little since the Stone Age

When was the last time you cursed another road user while driving? Or overtaken on the right to be faster?

In many situations of modern everyday life, the Stone Age man still clearly emerges in us.

Originally it was assumed that genetically not much happened in the transition from hunter-gatherer to arable farmer and cattle breeder.

Because it is now possible, with the help of better DNA extraction techniques, to analyze what is arguably the largest collection of genome-wide data sets from ancient human remains today, we know that a lot has happened.

What has changed?

• the body size
• the ability to digest lactose in adulthood
• the fatty acid metabolism
• the vitamin D level
• the skin pigmentation
• the eye color
• the immune system

But at the end of the day we have the genetic trinity of the prehistory, i.e. the stone and the Bronze Age in us, 30% are hunters and gatherers, 30% early farmers and 40% steppe cattle herders.

Europeans are a genetic mishmash that has also shaped their appearance: They have the blue eyes from the hunters and gatherers, the light skin from the early farmers and the blond hair from the steppes.

You can find out in our live session whether there is such a thing as an athlete gene and to what extent our diet is dependent on the genes.

Try it out!

With the help of Lykon’s blood and DNA tests, you can put together your individual sports and nutrition plan. Experience how healthy it is!

The post Myth: genetic makeup and inheritance – ASKED at Lykon appeared first on .

If, like us, you are one of the 15 million athletes who also like to climb, surf, canoe or go on the SUP board, then you are probably also wondering how the two topics of sport and sustainability fit together .

If your T-shirt is made of organic cotton and your coffee is fair traded, then your training can also be sustainable! As? We talk about this in an interview with Enrique Zaragoza, advisor for sport and sustainability and founder of SustainerSport.com.

Because many in the fitness industry do not yet know exactly what they can do specifically for a more sustainable society or because they lack motivation, his blog makes an important contribution to creating awareness of existing problems and to formulating actionable recommendations for action .

“Nowadays it is no longer enough not to influence negatively, we need concrete and courageous steps to achieve the sustainable UN development goals of the 2030 Agenda”, Enrique emphasizes the relevance of his mission.

Sustainability begins before sport

No matter what sport you do: You can make almost any sport more sustainable. For example, before and after exercise: How you start or end your training can have a major impact on our environment.

Anyone who drives to the gym or even takes the plane to a yoga weekend in Italy produces significantly more CO² than someone who takes the bus for it.

If you even switch to the bike or do sports right in the park around the corner and can run to it, then you have not only done something good for the environment, but also saved yourself the warm-up. Training at home, such as doing yoga in your own living room, saves journeys.

With Urban Sports Club you can do indoor, outdoor activities and live online classes.

Sustainable clothing doesn’t have to be expensive

Every year there are new, better, faster shoes, more breathable clothing and more versatile devices. But every purchase of a new gadget or new clothing also means that more resources are used.

An unbelievable mass of sportswear made from functional materials also makes it difficult for athletes to choose the right item of clothing. Most sportswear are made of synthetic fibers such as polyester (or polyamide) or cotton.

Both materials are not without problems. Although cotton is a natural fiber and is therefore renewable and biodegradable, its cultivation requires a lot of water and pesticides. Polyester, on the other hand, is synthetic and is made from petroleum. Although it is recyclable, microfibres are released with every wash. These pollute our environment and can get into our food chain.

According to Enrique, more research is needed in this area to develop materials for sportswear that are truly sustainable. Sustainability here means:

• As far as possible from recycled materials
• Resource-saving and environmentally friendly production under fair working conditions
• Short delivery routes
• Longevity
• Zero microplastics and systematic Recycling.

Those who take care of what they already have are more environmentally conscious. “We have to move away from disposable fashion – reduce, repair and recycle your sportswear instead”, appeals Enrique.

Sustainability is also important for fitness studios

It’s not about trimming a fitness studio overnight for climate neutrality and zero waste and insisting on morality with a raised index finger. But “there are many small measures and changes that gyms can take to make a big difference.”

The first step is to sensitize its members to ecology, environmental and climate protection and sustainability. So they can think twice about grabbing a coffee in a paper cup.

Consumables account for the largest share of waste, for example in the gym, with the lion’s share coming from the sanitary area.

Toilet paper, paper towels and Co. naturally cause a large amount of waste in terms of both volume and weight.

Cleanliness and hygiene are also a big issue in the fitness studio at the moment. The devices and equipment have to be cleaned and disinfected regularly, the requirements for cleaning agents are correspondingly high. However, various manufacturers already offer clever solutions in this area. “Biodegradable products are a greener alternative,” says Enrique.

Sustainability starts with you and with you. A lot can be achieved with just a little effort and minimal costs. There are countless things that each of us can do in everyday life to reduce our ecological footprint.

3 rules for a more sustainable sport

1. Little consumption is the most sustainable consumption.
2. Reusing used items is more sustainable than buying new ones.
3. If it has to be something new: on resource-saving and fair production conditions Pay attention to recyclable materials.

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We may treat ourselves to an encouraging reward when we are stressed. Pay attention – more or less successfully – to our work-life balance and pull ourselves together when we have a hangover. But compared to our body we often neglect our soul in most cases.

According to the company, this is a hybrid fitness and coaching concept that addresses “negative feelings and thoughts”. For example, the cheat phenomenon will be the subject: an unrealistic goal setting, an inappropriate way of thinking, a lack of mindfulness and motivation as well as a strong procrastination, which are the cause of stress and strain.

Michael was a professional dancer, choreographer and creative director, working for “We Will Rock You” and “Starlight Express” – until he suffered burnout himself. Now, as a fully certified life and business coach, he would like to help create a holistic experience with his sessions.

Myth 1 – If you are unsportsmanlike, force yourself to exercise!

NOT TRUE. The fact that sport and exercise keep us fit and healthy is not new – and applies to pretty much every age. We should all work up a sweat regularly, but only if you are comfortable with it.

Coaching is primarily about finding out what is important to you and what makes you feel good! If you cannot imagine a life without exercise, then you should definitely exercise regularly.

But what if this is not the case? In the world of coaching, we call this a “limiting belief”. If beliefs limit you, then you should face them. This makes it easy to break through obstructive patterns. Simply swap your “limiting belief” for one that is more useful to you.

75% of people are affected by the fraud phenomenon. It is important that we understand why we are constantly plagued by massive self-doubts about our own abilities, accomplishments, and successes. We simply have to unlearn these negative beliefs in order to reprogram ourselves.

Myth 2 – If you don’t achieve your goals, you are a failure!

Many have wishes. Good resolutions are also not uncommon. Goals, however, are important because they give meaning to our actions. A goal that is formulated realistically gives you strength and motivation. But breaks on the way are also right and important.

Our physical health is very closely linked to our mental health, because only in a healthy body is there a healthy mind. I did a therapy myself that changed my life forever.

Whenever my everyday life stresses me, I pause for a moment. Sport offers me a good balance to clear my head.

If you have setbacks, you shouldn’t be so hard on yourself. Maybe it’s because of the goals themselves: Were they realistic? Analyze what went wrong and just try to do better next time. You can learn from defeat in particular.

Myth 3 – Motivation comes naturally!

“Motivation comes with clarity.” It is important to question yourself. What exactly is it that you want and what does it take to achieve that? My mantra is: STATE IT TO CREATE IT!

If you only go into yourself for 5 minutes, rethink your goal, I’ll give you a seal that, like 85% of other people, you just keep going. Only we ourselves have the power to make a difference. Therefore you should start with yourself and your convictions. The key to achieving your goals is your personal development.

Fear of failure is just a human coping mechanism. You can always find a reason not to start in the first place.

Therefore, self-awareness and self-confidence are almost inseparable from our goals. The one without the other is hardly conceivable. Perhaps you have already experienced at some point: When you have achieved something in particular, it increases your self-confidence enormously. You may even feel some pride.

So be brave to pursue your goals – even if the path is sometimes rocky and difficult.

The post REQUIRED from Michael Byrne – Mental Health Myths appeared first on .

So let’s go: you sweat more motivated than ever before. When the workout is over, you are completely exhausted, but still obsessed with the idea of ​​getting in shape and getting back to workout tomorrow.

But your muscles see it differently. The next morning you wake up feeling like you ran a marathon at night and then got beaten up.

But it doesn’t have to work that way! While it may feel like you will never be able to move again right now, there are a few methods you can use to help your overworked muscles recover quickly and get you back to your training plan quickly at the gym.

1. Drink as much water as you can

You probably drank a lot before and during your training, but did you make sure that your body was optimally supplied with it afterwards?

Especially when you have sore muscles, drinking a lot will help you flush out toxins quickly and provide you with an optimal supply of water. In this way, your body can quickly repair the muscle tissue tears and you are ready for the next workout again. For a perfect water balance, experts recommend between 3 and 4 liters of fluid per day.

2. Sufficient proteins

Proteins are the most important element in rebuilding muscles. They contain certain macronutrients that help strengthen your muscle fibers that have been attacked by the workout, helping them to recover from damage faster. Athletes should therefore eat particularly rich in protein, because this primarily prevents tissue damage.

If that is already too late, simply treat yourself to an extra portion of protein-rich food such as legumes or oatmeal. This will get you fit again in no time and you can say hello to your dumbbell friend again.

3. Heat and / or ice

If you’re looking for quick relief from your muscle pain, try the heat or cold. There is a lot of debate about which is more effective, with both methods having their advantages.

Simply place cooling pads, which you can store in the freezer, on painful areas, so you can reduce swelling and inflammation. The muscles then regenerate faster.

A heat pad applied to a sensitive area has the same effect as a warm, relaxing bath. It helps the muscles to release tension, improve blood circulation and thus promote the healing process.

Both techniques are good for your overused muscles and you can get through the painful time after your workout better.

Here you can find effective tips on what to watch out for after your workout.

4. Unroll

Doctors, physiotherapists, osteopaths, and chiropractors all agree: rolling out muscles is the most effective way to repair them. We recommend that you get your own set of foam rollers so you can use them to self-treat your muscles as often as possible.

Used regularly, you can relieve sore muscles, improve your flexibility and increase your mobility.

BLACKROLL® have a large selection of fascia aids that ensure that your muscles stay happy and healthy when you roll out. Read here if you need more inspiration for your BLACKROLL® training.

A quick warning at this point: It can get really painful after an intense workout – but still in a pleasant way.

5. Treat yourself to a massage

If you are particularly impatient and / or suffer a lot, a massage can help loosen tight muscles and repair the fine tears that are causing you pain. Kneading muscles also helps prevent inflammation and shortens recovery time.

Conclusion: So if you can hardly wait to get back into training after a break and then wanted a lot all at once at the beginning, you now have a few great tips on how to get rid of your sore muscles quickly and you can pursue your sporting goals with relaxed, strengthened muscles.

The post 5 tips & tricks against sore muscles appeared first on .

You can get valuable tips on how to find the right music for your workout here.

But interesting and funny conversations can also be a welcome distraction during the more routine cardio training on the treadmill, cross trainer or bike: We’re talking about podcasts. They are an ear-friendly alternative, especially for sweaty workouts.

Often times, podcasts not only calm your mind, but also ensure that your focus is fully on what is being said. This has the advantage that your training time goes by in a flash, your pulse becomes flatter and your body can relax a little even during harder training sessions.

So that you get something interesting, motivating and / or entertaining for your ears when you sweat, we listened a little closer and found ten exciting podcasts for your next training session:

1. Pushing Limits Podcast

Every episode of the “Pushing Limits Podcast” has exciting reports on experiences to interesting expert interviews ready for you: Training, nutrition, regeneration, equipment, biomechanics, motor skills and much more – these are the topics of one of the most popular podcasts for Endurance sports throughout Germany.

At first it sounds like the topics have nothing to do with endurance sports, but if you listen carefully, the protagonists take the sport apart down to the smallest detail and put it back together again in an optimized way. Regardless of your fitness level, the podcast is an insightful and engaging audio sample that will make any endurance nerd’s heart beat faster.

2. FatBoysRun

This light-footed and amusing podcast is moderated by Philipp and Micha – two former Fat Boys who say they are now running marathons and ultramarathons. Your target group are runners who are sometimes satisfied with not setting a new record. Nice, right?

In addition to numerous interviews, the two philosophize in a refreshing way about their training. With their unique and unmistakable perspective on life, Philipp and Micha catapulted themselves into the ears and, above all, the hearts of their listeners – sometimes quite weird, but always really good entertainment for long workouts.

3. Meditation, Coaching & Life: The Podcast with Michael “Curse” Kurth

He is not an unknown face and should already be known to many as the German rapper “Curse”. After a very successful music career, he gave up the microphone for the time being to go in search of himself.

With his podcast, “Curse” takes the microphone back in hand: As Michael Kurth, the convinced Buddhist speaks about decelerating everyday life in the form of meditation, mindfulness, creativity and routines for a healthy life.

If you want to know more about Michael’s mediation journey to himself, then click here.

4. Another Mother Runner

are you mom? Do your kids drive you to the edge of desperation every now and then? Is running one of your valves then? If you can answer “yes” to all three questions, then this podcast is ideal for you!

“Another Mother Runner” will be hosted by Sarah Bowen Shea. As a mother of three, a veteran of 14 marathons and co-author of Run Like a Mother, she talks about the intersection of motherhood and running. Find out how the two apparently opposing worlds complement and unite with each other.

5. No time to eat

Would you like to eat healthier, but don’t have time to cook? “No time to eat” is a podcast that deals with exactly this topic.

Nutrition coach Sarah Tschernigow talks about everyday possibilities to eat healthily and to achieve your dream figure in a healthy and natural way. She gives nutrition tips to go for this: Is there any healthy fast food? What can I eat at the train station? It’s worth listening to!

6. TRAINED by Nike

Outstanding performance is not innate, it has to be trained. The Nike TRAINED podcast covers the latest developments in holistic fitness to help you become a better trainer and athlete. Tune in and learn more about the latest innovations, findings and trends from experts in the fitness industry.

7. Fitness with M.A.R.K.

” Fitness with M.A.R.K.” ranked number 1 in the Germany charts for fitness podcasts several times. In each episode, fitness coach Mark Maslow explains important parts of the “M.A.R.K. Formula”. These are the four elements of mental training, a balanced diet, proper strength training and cardio training. Experts and medical professionals are usually invited to the podcast in order to work out well-founded tips together with the moderator.

8. Ali on the Run Show

Every week Ali invites inspiring runners from all over the world. While it is the running that unites the presenter and her interlocutor, she digs a little deeper into the psyche of her guests in each episode of her podcast. The conversations are often about decisions that have brought a person to where they currently stand and what roles the sport plays in this.

Ali does not mince his words – both the beautiful and the less beautiful sides of training are discussed. Your listeners appreciate this honesty!

9. ACHILLES RUNNING

“Achim Achilles” is one of the most famous hobby runner podcasts in Germany. Here you can talk to relaxed and competent people about topics such as health, fitness, running and nutrition.

Produced by Achilles Running, one of the online magazines with the widest coverage for runners in German-speaking countries, journalistic independence, social cohesion and attitude meet here – all with a good dose of humor.

10. TrueAthletes – TrueTalk: The podcast of the German Athletics Association

Last but not least, the podcast of the German Athletics Association aims to make running an experience for everyone. Here the stories of the people behind the services are told – tangible and approachable.

In addition to the athletes, the moderators Peter Schmitt and Alexandra Dersch also talk to coaches, officials and decision-makers behind the scenes in German athletics. We say that the podcast is brave, transparent and asks questions that would otherwise not have much time in the fast-paced everyday business.

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Success is a good feeling. You know it too: It’s the same feeling that you may have had after bouldering the most exciting routes on an overhang to the top. In this moment of complete vigilance, success feels like a mixture of positive energy, an incredibly high level of self-confidence and an irrepressible will to always do your best and accept any challenge.

The good news: You don’t need luck to be successful.

Success begins in the head – whether in sport, at work or in private life. If you want to achieve your fitness goals, not only regular training and a balanced diet play a decisive role, but also your mindset.

And this is exactly where the so-called growth mindset – or growth thinking – comes into play: The term was developed by Dr. Carol Dweck, Professor of Psychology at Stanford University.

It can now be found in numerous studies that prove that the right mentality is crucial for (sporting) success. But what exactly does growth mindset mean? Why does our mindset play a major role now of all times? And how can you learn it?

What is a growth mindset?

Everyone has certain ways of thinking that are fundamental to how they view the world. These ways of thinking also shape your own self-image. The growth mindset is therefore often referred to as the “dynamic self-image”, explains Johannes Willms. Who, according to him, has a growth mindset ,

• is convinced that he can develop his skills further,
• learns to understand things better and to experience more,
• sees mistakes as an opportunity to try something new and to develop further.

“The difference between successful and less successful people can be traced back to the difference between a growth and a fixed mindset,” he recites the theory of Dr. Carol Dweck. “With a fixed mindset, your own performance and the feedback about it are understood as information about yourself.”

The fixed mindset is therefore also called “static self-image” or “static thinking”.

If, according to Johannes Willms, you have a Fixed Mindset ,

• is convinced that it depends purely on the talent whether he can do something or not,
• learns in order to get positive feedback (a good grade, a bonus, an opportunity for advancement or praise ),
• sees mistakes as a threat and devaluation of his person.

How does a growth mindset help in sport?

Exercise is always first and foremost about improving yourself. Of course, it’s also about having fun in movement. But this is the result of when you get better in a sport or a movement. And you only get better if you learn and develop.

The mindset concept is therefore extremely important in sport. What’s more, it is the foundation of your learning. “We often think that our role models or heroes in sport, such as Michael Jordan or Cristiano Ronaldo, simply have a lot of talent and that they were born with their outstanding abilities. It is usually the case that on the one hand they train a lot more than others. On the other hand, they have an irrepressible drive to want to develop further, ”explains Johannes Willms.

A growth mindset does not mean optimizing yourself

A growth mindset is not about self-optimization. “You can use all measurable information either to want to continuously improve. With this mentality, however, one quickly gets into a hamster wheel of “higher, faster and further”, from which it is difficult to get out again. Or you set the bar from within ”- and that is exactly what the expert recommends. In his opinion, a regular exercise routine is only good for you if you start listening to yourself.

“For example, when you train your maximum strength, you should feel how your muscles feel and whether the movement is harmonious. It is also important to increase this inner feeling ”, Johannes continues.

Why is a growth mindset important now of all times?

Especially in the second phase of lockdown, contact restrictions and home office, according to experts, it is more important than ever to reflect on both the outside and the inside. “A physical balance is particularly important now. From my own experience, I know that it is more motivating and more fun to improve on what you do. It increases self-confidence to have improved and to notice that performing a movement feels good, ”says Johannes Willms.

Your way to a growth mindset in sport

According to Carol Dweck, every person has a combination of a fixed and a growth mindset, which develops through experience. Your mindset can change, for example, depending on the area of ​​application (sport, profession, training, etc.). The good news: You can train growth thinking! Executive coach, trainer and organizational consultant Johannes Willms explains how this works in sport:

1. Trying out new things and accepting challenges

Dare to step out of your comfort zone – you have always wanted to try pole dance, but you think that you are not elegant enough? Fitness is for everyone, you just have to take the first step and don’t give excuses a chance.

2. Define successes for you

Being successful in sports does not necessarily mean completing a marathon, being able to do a handstand or lifting a lot of pounds – the important thing is that you give everything and try to improve yourself constantly and steadily.

3. Stop explaining yourself

People with a growth mindset learn from their mistakes. Do not explain yourself in front of others, accept your result. If necessary, analyze what went wrong and just try to do better next time. You can learn from setbacks in particular: Think about whether you can adjust your training routine, whether your goal was set too high and most importantly: Don’t give up!

People with a growth mindset believe that traits can be developed through hard work and are happy to accept challenges and feedback in order to learn from them. And lifelong learning is not a judgment, but an important and correct attitude that brings great opportunities.

You will see: with the right attitude, you can grow incredibly strong in so many areas. There is no reason why you shouldn’t develop yourself in the same way in the future and learn and master new things!

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