Tolfi Oow

Magazine for wellness, fitness and health

Energy Work Out

Energy-Work-out- Step 1

movement enlivens. And hardly anything is more refreshing than being kissed awake by the first rays of sunshine during a morning workout or a forest run. With four muscle exercises, you will strengthen the middle of your body down to the last fiber: The sequence of movements trains the straight, oblique and, above all, the deeper lying abdominal muscles. This strengthens the back and shapes the waist. Ten repetitions each.

Strengthens stomach, hips and buttocks: lie on your back, spread your legs slightly, place your hands on your stomach – breathe in. As you breathe out, lift your buttocks with tight abdominal and buttock muscles. Extend your right leg. Hold the position for 5 seconds, continue to breathe evenly. stand up again. change side. Important: Keep your head, shoulder blades and upper arms firmly on the ground.

Energy-Work-Out – Step 2

Trains the straight abdominal muscles: Lie on your back, put your legs up, feet flat on the floor. One hand on your stomach, another on your neck. Take a deep breath. As you exhale, raise your head and shoulders, tighten your abdominal muscles, and pull your chin towards your breastbone. Hold for 10 seconds, continue to breathe evenly. Lower slowly. Important: Raise your head only far enough to keep your stomach flat. If it bulges, go back.

Energy-Work-Out – Step 3

For flexible muscles: Breathe in while sitting cross-legged, straightening your spine. As you exhale, place your right hand on your left knee and rotate your torso to the left. Support yourself with your left hand behind your back. Hold for a few breaths. As you exhale, try to increase the twist a little more. Return to center, switch sides. Important: Take your head with you when you turn.

Energy-Work-Out – Step 4

Activates the oblique muscles: Kneel on the floor, stretch your arms forward – inhale. Exhale, lean your upper body back slightly. Grab your left heel with your left hand, look with you. Stretch your right arm up. Hold for 10 seconds, breathing evenly. Return to starting position, repeat with right hand. Important: tense your abdominal muscles the entire time, do not arch your back.

Interview: Good morning, motivation

vital: How do I get going in the morning?
David Abankwa: If you want to start your day well rested and fit, you should follow the rules of “sleep hygiene”: regular bedtimes, no heavy late dinners, small amounts of caffeine and alcohol until 6 p.m. – if at all. I’m more of the “eyes closed and through” type, so I packed my sports gear the night before and “just” have to go out in the morning.
How do I tame my inner bastard?
It’s always easier to sweat together. Training with upbeat music drives sleep out of the eyes of every morning grouch. And if you exercise regularly, you can also reward yourself with a cheat day, when you can be more mentally creative but physically lazy.
When is the best time for morning exercise?
David Abankwa is a physiotherapist, personal trainer and head coach of the Original Bootcamp Hamburg.
In general, you should not choose an early morning sport time that is too ambitious and then ensure a proper regeneration buffer until you start work. With an ongoing routine, you can plan more tightly. Anything before 5:30 a.m., less than 15 minutes after waking up and less than five hours of sleep would definitely be considered unhealthy.
Are there any benefits to exercising in the morning?
Sports scientifically, no time is favoured. However, during the course of the day work-related matters often prevent you from doing sport, and you often have many hours to talk yourself into not being there. If you are less disciplined, give priority to morning exercise.
How do I set realistic goals?
Don’t be afraid to seek advice from experienced athletes or personal trainers in order to outline a clearly structured plan and a level-headed approach for yourself. In this way, you avoid overloading and injuries that can accumulate during training, depending on your gut feeling.

Fit and freshly served

OATMEAL

Natural, cheap carbohydrates without much sugar and fat. The fiber ensures long-lasting satiety.

BANANA

Ripe bananas are great for sweetening. Compared to other fruit, they are high in calories, but the crooked little fruit with about 90 kcal per 100 g does not deserve the reputation as fattening. A good compromise: Half a banana for breakfast makes you sweet – and full.

APPLE

Available all year round with many flavors, rich in vitamins, low in calories. And digestion is happy: “An apple a day keeps the doctor away”.

CHEESE

High protein content contributes to saturation, calcium can be used by the body in the morning. Try a new variety from time to time, the selection is huge. It never gets boring with cheese. And it doesn’t have to be the one with the highest fat content, but no “light” products!

TOMATO AND CUCUMBER

Make it colorful at breakfast – and gladly varied! The vitamins and minerals found in fresh vegetables are not found in bread or cheese. It’s all in the mix.

WHOLE GRAIN BREAD

Biting and chewing slows the pace of eating. This helps to sharpen your own feeling when enough is enough and the body is satisfied. The fiber ensures a good satiety in the morning.

YOGURT AND MILK

A milky beard in the morning looks good on everyone: Protein fills you up, calcium is an important bone building block. Yoghurt and milk ensure juiciness in the muesli. It’s worth enjoying! And sip by sip, spoon by spoon.

Interview: Good morning, nutrition

vital: Why is breakfast so important for us?
Ute Hantelmann: Breakfast ends the nightly fasting phase without eating and “switches” back to day mode – with fresh calorie intake and direct energy consumption.
Basic rule for an optimal energy breakfast?
Brown, white, colorful. That means: A combination of grain, something brown, a dairy product, something white, and vegetables or fruit, something colorful. This doesn’t result in a heavy, high-calorie breakfast and allows for a light, refreshing start to the day.
How much time should you take?
How long a breakfast takes depends on the amount of food. But the decisive factor is whether you have reserved a time slot for breakfast. If you get up at the last minute, you don’t give your hunger and appetite a chance to develop.
Ute Hantelmanm is a qualified ecotrophologist and nutritionist (DGE).
How much of the daily calorie requirement should breakfast cover?
25 percent of the daily energy is a good guideline. However, this can vary if the other meals of the day compensate for the amount.
Does a glass of juice belong on the breakfast table?
If you don’t manage to eat your recommended fresh vegetable and fruit portions, reaching for unsweetened juices or smoothies is a simple alternative. With significantly shorter enjoyment.
Tea or coffee?
At will and wholesomeness.

This is how you tick in the morning

6:30 a.m
Good Morning! For the majority of Germans, the day begins now. While the sleep hormone melatonin still had a firm grip on us during the night, the wake hormone cortisol now takes over: blood pressure rises, as does body temperature. A good time to get up. Or for sex. Because now the estrogen level in women and the testosterone level in men soar.
8:00 a.m
Listen carefully: Is your stomach growling? The carbohydrate store is empty, the hunger hormone leptin is increasingly released, as is insulin, which makes the blood sugar available for the muscles. High time for breakfast, enjoyable and sufficient! Otherwise there is a risk of ravenous hunger.
9:00 o’clock
For morning people (larks), now is the best time to exercise: your body is in top form and your motivation is correspondingly high. Evening people (owls), on the other hand, should move their training to the late afternoon if that is possible.
10:00 a.m
Ideal time to start planning and get creative. Because now the phase of highest mental performance begins. Attention and short-term memory are in top form. The messenger substances adrenaline and serotonin, which are now released in large quantities, are primarily responsible for this.
11:00 o’clock
You should rather avoid crowds of people and sick colleagues, as the immune system has reached its lowest point of the day. Anyone who now has to take exams or job interviews need not fear: the ability to concentrate, creativity and assertiveness – everything is great. The performance peak of the morning has been reached. Use it!

Early happiness: Relax breathing

arm swing

Straddling (feet parallel, thighs slightly turned outwards). Inhale and cross your forearms in front of your stomach. Swing arms sideways and stretch upwards. Bend your knees as you exhale . Bring straight arms down over your sides.

feel breath

Stand up, close your eyes. Place hands on side of rib cage with light pressure, fingertips touching. As you inhale, spread your hands slightly with your ribs, increasing the distance between your fingertips. Shoulders remain relaxed and down. As you exhale, bring your fingers back together.

body rocker

Spread your legs hip-width apart, stretch your arms horizontally to your side, your fingertips point upwards. As you exhale, bend your knees and pull your stomach inward. Straighten your legs as you inhale. Keep your back straight and your shoulders relaxed during the exercise.

Acupressure – stimulate with Chi Yang

digestive swing

The reflex zones of the digestive system are located on the heels. Massage both feet one after the other with your thumbs for about two minutes, slowly increasing the pressure.

Hunger Dampener

Use your middle or ring finger (these two exert the least pressure) to lightly acupress the “gum point” between the bridge of the nose and the upper lip for 90 seconds.

Bloating stop

Place your thumbs on top of the hollow between the thumb and forefinger of the other hand. Press for about 3 minutes, then knead gently towards the wrist.

Circulation Aid

Clench your hands into loose fists and lightly tap the area below the waist (two finger widths to the right and left of the spine). Important: It must not hurt under any circumstances.

Good morning breathing

vital: How important is it to focus on breathing in the morning?
Renate Kirmse: We breathe as we live. And we live as we breathe. Our everyday life is characterized by time pressure. We should therefore take our time in the morning so that our breath can unfold naturally. If we start the day in a hurry, we breathe shallower and faster, have less energy and are less concentrated.

What is the best way to “breathe awake”?
It’s good to do a lot of stretching and lolling when you wake up in the morning. The circulation is stimulated, tension can be relieved and breathing deepens naturally. If there is a spontaneous yawn, we have one of the best breathing exercises to start the day fresh.

Renate Kirmse is a respiratory therapist and naturopath in the field of psychotherapy.
How do I learn conscious breathing?
The moment we pay attention to our breath, it will change. If we let our breath , he takes what he needs. Through guided movement and perception exercises, you develop a feel for the breathing movement in your body and find your own natural breathing rhythm.
How can I improve my oxygen uptake?
The breath needs movement, which also causes the diaphragm to vibrate. Suitable exercises promote this process: we breathe more deeply, the body is better supplied with oxygen and has more energy.
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Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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