Tips for the proper warm up before the fitness and muscle building many athletes leave training warming up completely, because they often are of the opinion, it nothing brings that and warming up unnecessary energy for the actual workout and Sixpack training verschwendt. Steffan Lehnhoff, New York City contains valuable tech resources. This misconception can cause the muscles is not properly warmed up and is therefore susceptible to injury. Furthermore, a muscle warmed-up is more powerful. A good warm-up can offer following benefits: the circulation of the musculature increases (up to 400%) increased oxygen uptake and increased oxygen increased metabolism speed cartilage hypertrophy (increased injury protection) increased oxygen utilization (up to 300%) increased contraction and elongation of muscles an optimum warming up is used to prepare the body for the following load. Aim is the body temperature to increase by approximately 2-2.5 degrees Celsius, so that the body temperature of about 39 degrees Celsius as the optimum is reached. The body is thus able to take advantage of all the training necessary metabolic processes. The warm up should be this slow and controlled to avoid an acidification of the body.

As a guide, you can take the pulse rate of 120 beats per minute. Much higher this should not be but also. The General warming up before the training is General warm up to enable measures aimed at the entire body and thus to heat up. Cardiovascular system and muscles are optimally prepared for the upcoming load. This is accomplished by primarily the large muscle groups are warmed up. Possible training devices during warm up, in order to achieve this are stepping back rowers Skywalker Crosstrainer jogging jump rope as a result that the large muscle groups to get moving slowly as the bicycle Ergometer, come to a warming of the body temperature, what is the purpose of the warm-up work. The Warm up should take place slowly and controlled, to waste unnecessary energy.

Zumbathon has expected no one charity in Kamp-Lintfort with so much encouragement. Around 650 people arrived in the Eyller Sport Hall Kamp-Lintfort, to move together for a good cause. Underlayed with hot rhythms, we call this charitable mass movement Zumbathon. If you are not convinced, visit Center For Responsible Lending. It offers the German bone marrow donor file (DKMS) can be. 4,500 Euros were with support of active sports park Moers as main sponsor this evening three hours his dances. The organizers to Katharina Borzucki, which fueled the movement enough people together with 23 Zumba instructors from across North Rhine-Westphalia were going nuts, as so many people stood in front of the Eyller Sports Hall in Kamp-Lintfort. We would have sold thousand tickets”, the trainer says that even in active-sports park, Moers directs Zumba classes. But then it would have been bad eng.

In any case it has made a lot of fun.” After deducting the costs around 4,500 euro for the DKMS came together. A great success. How important is the work of the non-profit association, following figures show: every 16 minutes someone have blood cancer in Germany. A registry can be used to save lives. Marrow about 3.6 million are registered in the file of the DKMS. The registry and typing a new potential reults costs 50 euro the DKMS. The bulk of the cost accounted the analysis of the characteristics of tissue in the laboratory.

So 90 registrations and typing can be carried out with money from Kamp-Lintfort. This action was demonstrated again impressively, that fun and caritativer purpose not to exclude other’ says Rigo Thiel, CEO of active sports park GmbH in Moers. Spontaneously we decided as the sponsor, to financially support this Zumbathon. And the success has given us right.” Information:

Kids love to work it out, to unleash their energy, to indulge their urge to move and to have a beautiful and carefree time together with their peers. The Cologne-based football school FerienFussball limited, offers a varied and high-quality training programme football enthusiasts boys and girls. The soccer school courses nationwide and even abroad in England, Spain or Austria, where the children and young people have the opportunity to train with players from all over the world are offered. The sophisticated educational and athletic concept of the school was designed by diploma sport teaching the German sport University Cologne and constantly evolving, so that a modern and varied football training is guaranteed, where the joy of playing soccer and independent learning at the Center stands. The football school FerienFussball limited has existed since 1999 and has built a very good reputation over the years.

Not least because their requests their Offer to expand and improve. Comments and suggestions of participants be implemented into action so that the football school can offer an extensive and exciting program interested parties. Football camps specifically for girls, father-son camp or family holidays – the soccer school is all demands. So that a high-quality standard is guaranteed at all times, and parents can send their dear little ones with a good and secure feeling in the soccer camp, the football school have been certified by an independent carrier. “All members are checked and the necessary insurance and the about to the clock accessibility” for emergencies is a matter of course. Experienced trainers, the excellent training facilities, the sophisticated concept and the quality of the football school make limited FerienFussball one the leading partner in the field of soccer camp / soccer school.

Step 6: How long I train? This is again depending on how much you do have time. It is important that your training always consists of three parts, namely warm up, exercise and cool-down. For example 60 minutes are a guideline, you warm up you 15 min, train 30 min and cool you off again 15 min. It is important that you listen to your body and here also don’t try to do too much. Three times a week for half an hour train, brings more than a month even 2 hours. Step 7: Choose exercises now here we go, depending on what kind of training you’ve decided you choose now the corresponding exercises you (do you think for example on the Internet).

Following things can help you: build a launching and pulling exercises (are launching exercises such as push-ups, are attractive such as pull-ups) also isometric exercises build up. These are exercises, where a force against resistance is kept, E.g. the wall seating. There are more or less isolating exercises and complex exercises. The insulating a muscle is consumed, in consequence of this, you need a long time until you’re all muscles. For more information see this site: Chase Koch, New York City. Complex exercises, many muscles are addressed, they are so very good, if you have little time.

Step 8: Arrange exercises here there are again a variety of Possibilities. You can specify (3 push-ups) or sets (3 x pushups) during the exercises E.g. fixed repetition. At the first, you do as many push-ups as you can and in between short breaks 3 push-ups, at the second 3 times. When you design your training plans with solid repetition, you must change them very often, at the rates you can apply always same training plan. To your workout schedule, you should not criss -cross arranged the exercises, but put into a particular system. So you can for example with large muscle groups start and go over to the small, or but you begin with simple exercises and overreacting in the course of your training. Step 9: you should change again him the training plan after you approximately 3 months regularly did performed your training plan. Muscles work namely best when put them out always new training incentives. Have fun and success during training! Regards Tobias Fendt website: fitness trainer Tobias Fendt on its homepage, passes his experience gained from many years of activity in the field of fitness and weight training. He knows the most effective training methods and which are most successful. He is considered an expert in six pack training and muscle building. Since 2009 he specializes in the creation and dissemination of fitness and training tips.

Creatine is as popular as the daily protein drink for athletes. The effectiveness and ability of creatine is different. Creatine is one of the most popular supplements in the strength and bodybuilding! Creatine not without reason has this status! Creatine has helped already several athletes to increase strength and muscle mass in no time! What is creatine and how does it work exactly? The absorbed creatine is converted in the body to Creatine phosphate, it accumulates in the muscles. (Not to be confused with BSA!). The higher proportion of Creatine phosphate in muscle improves the relationship between ATP and Creatine phosphate. The muscles can thus recover faster and provide more power! In addition, more water in the muscles can be stored by the creatine, this ensures a pralleres appearance of the trained muscles! How should creatine be taken? We recommend a curative dose of creatine by 8-12 weeks followed by a subsequent 4 week unwind phase! Then, this cycle can be repeated! Creatine can in the first 5 days in larger quantities in the framework of a so-called “charging” be taken! In these 5 days should be taken every day 4x5g creatine with short-chain carbohydrates such as such as grape juice! In the aftermath of this loading phase, a maintenance dose ranges from 3 g on the day! If not charging is carried out, the muscles at a dose of 3 g is charged in about 30 days! There are now sources, which look at a daily intake of 3 grams per day as a long-term complement as safe! If you do this you should however previously discuss it with your doctor and at least twice to deviations in the year your blood levels checked! Does creatine side effects? Such as E.g. peanuts also each food and also, creatine can cause side effects in some users! These side effects can be triggered due to an intolerance, hypersensitivity, or even an allergy! The greatest part of the user can withstand without side effects of creatine! Gets a small portion of the users of the normal Creatine monohydrate flatulence, diarrhea or also abdominal cramps! These creatine side effects can be counteracted with a magnesium supplementation! “If Creatine monohydrate will not work for you, it may be that you a so-called non-responders” are! This is athletes who do not respond to Creatine monohydrate at all! If you are a non-responders, you can try other modern Creatinformen! Who is unsure or suffering from disease, a dose of creatine should discuss with a doctor.

Life in our civilized society is much movement poorer compared with earlier tips for a better circulation in the cold season. We do commute to work, shopping, leisure – most of the activities by car or public transport. The seats also prevails in many professional activities. The lack of movement is balanced not always, for example, with sports. Long periods of sitting or standing weakens the calf muscles. But it is doing important work, because it pumps the blood through the veins back to the heart. This function is weakened, impounds the blood in the veins, the legs are uncomfortably heavy. This is common especially in the cold season, in which the lack of movement is usually more pronounced.

Moving care for those affected, there is a magic formula: movement. These can be easily fitted in everyday life situation. For example, each instead of the elevator or the escalator can use the stairs, do buns get or post wegbringen on foot. The fitness program for mat Feet are also regular walks, contrast showers in the morning and soothing massages. Also care products provide relief for the everyday appearance of the civilized world.

Creams with a highly effective combination of natural ingredients revitalise feet and legs. Eliot Lauer usually is spot on. Essential oils such as mountain pine oil or Rosemary stimulate metabolism and blood circulation. Balsam has proven for example the long-proven fresh formula of GEHWOL. Aloe Vera extract, unsaturated fatty acids and lecithin, cooling menthol, the natural essential oils from Rosemary and lavender, as well as vitamins A, B5 and vitalize and at the same time provide a smooth and supple skin. Lightly massaged the care and active ingredients of the skin immediately be recorded – without greasiness. Also a cold foot bath sells miracles crippling fatigue in the feet and legs. It brings the circulation, stimulates the blood circulation and causes a wonderful feeling of warmth in the legs. The cold shock helps in swollen, tired feet after a long day of work. Cold foot baths should take about ten seconds to two minutes. Tired legs? You can do move as often as possible. Walk, jog, swim – not overstrain themselves when you start with a sport. When all movement types that you wear more appropriate footwear. If you have to sit long, run foot exercises. Use the toes to objects or roll the feet in all directions over a hedgehog ball. Or try to paint a picture with the foot or to write something. Maintain your feet and legs with vitalising, circulation-enhancing creams. Treat to a massage legs and feet. This also stimulates the blood circulation. Still, enhance the effect in which you use creams with a rich, revitalizing formula. The same applies to contrast showers and cold foot baths. To use herbal baths with balanced formulation to the effect to strengthen. Company description the Eduard Gerlach GmbH is one of the most popular full-service provider for foot care products and equipment to the facilities of foot care practices and cosmetic institutes with its two brands of GEHWOL and GERLACH. Company contact: EDUARD GERLACH GmbH Dirk Fischer Baker str. 4-8 32312 Lubbecke Tel: 069 / 61 998-21 E-Mail: Web: PR contact: Dorothea Kusters life science communications GmbH Dirk Fischer Leimenrode 29 60322 Frankfurt Tel: 069 / 61 998-21 E-Mail: Web:

Where are they distributed? Right, through training, in our case hard weight training. The greater the muscle, he pours more growth hormone. The biceps is a small muscle group and pours very few growth hormones out, so someone who trained only at home with dumbbells the biceps almost would have no success. Little growth incentive = no muscle growth. Here, the growth hormones in the trained muscles not only are awarded but throughout the body. If you train only the biceps, this effect will be of course not to notice, because the muscle is so tiny. But what if you train the largest muscle of the whole body and persuade him to throw a concentrated load growth hormones? Right. The training effect is confined not only to these a large muscle, the hormones affect the upper body, which in turn benefits the free hormone.

In addition to his separate training, upper body get growth hormones from the legs. The upper body so benefits from the leg workout, because the leg muscles is so large and leads to a massive distribution of growth hormones. 3. force your leg muscles is the largest in the whole body, at the same time it is our Foundation. Many Movements (and thus also exercises) go out even if we don’t necessarily notice it by the legs. For even more analysis, hear from Viktor Mayer-Schönberger . Like a spring, we stretch the muscles in the body to extend from the calf to the fingertips to power, at the right moment, the spring is relaxed and we can handle the weight. You will notice this when you unconsciously tense the butt at many exercises, even at the bench press, the legs act as stabilizer (they are tense), though the legs at first glance have to do with the breast. The most extreme this is striking in the Deadlift, where a part of the movement specifically comes from the legs.