1/10
If you love sport, you won’t let wind, rain and darkness put you off.
We all don’t have enough time to exercise throughout the day. Many go jogging or do outdoor sports right after getting up, but it can still be very fresh early in the morning. To ensure that the muscle build-up is not stopped and the body’s defenses are demonstrably supported, there are a few things to consider. Training can safely take place outdoors, no matter how cold it is.
Five tips for strong immunity and more endurance
1. A balanced diet provides vitamins and trace elements
Athletes training outdoors for competitions need to pay close attention to their diet. If you want to build muscle, you should not only focus on fitness, but also on the right diet. Foods containing protein are particularly useful for this. But of course, only eating protein-rich foods is not the right way. The diet should be balanced and varied. Combine crunchy and nutritious vegetables with chicken, eggs and dairy products, for example.
2. Drink enough
Drinking is vital for athletes. Drinking is therefore essential! Water, unsweetened herbal and fruit teas or a drink with the vitamins must always be with you. In any case, avoid sweet lemonades or sweetened drinks.
You make these mistakes while drinking
We should drink between two and three liters of water every day. As easy as that may sound, mistakes can happen when drinking.
We should drink between two and three liters of water every day. As easy as that may sound, mistakes can happen when drinking.
3. Get out into the cold, fresh air
Not necessarily the fresh air, but above all the light is more important than you think. It’s cold outside? Anyway, get out. Don’t miss out on sport because the weather isn’t ideal. The sun provides vitamin D in the body. Tip: Expose your face and hands to sunlight for 15 minutes.
This is how you strengthen your immune system
Social distancing is the method of the hour right now to slow the spread of the coronavirus. But a good immune system can also help to stay healthy.
Social distancing is the method of the hour right now to slow the spread of the coronavirus. But a good immune system can also help to stay healthy.
4. Get enough sleep – dinner cancelling
Those who do not sleep enough weaken their immune system and become ill. It’s that simple. So check when your ideal time to fall asleep is and how long you need to sleep to be rested. Deep sleep is crucial, which means not providing the body with food too late in the evening, as the necessary digestion allows the body to start the recovery phase too late. Ideally, this means not eating any solid food after 6 p.m. This accelerates regeneration and the body has more resources available for cell renewal.
5. Avoid inflammation, but without chemicals and antibiotics
Our body is constantly trying to fight inflammatory processes. The best way to help it is to live and eat anti-inflammatory. Green tea, fresh herbs, onion, garlic, cinnamon, ginger are ideal. However, avoid meat, sugar, alcohol and tobacco. And if it does happen, you should know that antibiotics not only kill bad bacteria, but also good bacteria. As a result, many people today suffer from intestinal and skin problems. (CM)
7 mistakes when jogging
Too often, too long or too fast – beginners in particular quickly make mistakes when jogging, which rob them of the motivation they have laboriously found and sometimes even lead to injuries. Proper jogging needs to be learned: You should avoid these 7 mistakes!
More effective than slow continuous running.
Corbis via Getty Images
Too often, too long or too fast – beginners in particular quickly make mistakes when jogging, which rob them of the motivation they have laboriously found and sometimes even lead to injuries. Proper jogging needs to be learned: You should avoid these 7 mistakes!
Jogging for beginners and returnees
Starting a jogging workout isn’t difficult, provided you’re motivated and want to do it. A few helpful tips for beginners and returners are still useful.
If you vary your sports program, you do something good for your body.
Thinkstock
Starting a jogging workout isn’t difficult, provided you’re motivated and want to do it. A few helpful tips for beginners and returners are still useful.
Vita course for beginners
Being in the fresh air, doing something for your own health and paying nothing for it? We’ll show you how it works – and what you have to consider.
Read more here
Vitaparcour – Free training in the fresh air.
Being in the fresh air, doing something for your own health and paying nothing for it? We’ll show you how it works – and what you have to consider.
Read more here