1 Swimming – the lightness of being
Get out your swimsuit again – especially when stubborn love handles are making life difficult for you . Because moving in water is like floating: Due to the higher density, only around 10 percent of the body weight rests on the musculoskeletal system. This also protects the joints.
2 Let’s dance: easily with Zumba
You want a sport that is really fun? Then try Zumba, the mix of really simple dance steps from salsa, samba, merengue and flamenco to rousing Latin rhythms. Strengthens the back muscles, improves coordination – and is addictive.
3 Running – that makes you want more
If you’re feeling lull in bed: motivate your loved one to do a few training sessions. The scientist Katherine Esposito from the University of Naples has now found in 110 overweight men between the ages of 35 and 55 with erectile dysfunction (not caused by diabetes or increased blood lipids) that losing weight and exercise significantly improve erectile function. Best sports: Endurance sports and strength training. Long bike rides or horseback riding, on the other hand, are counterproductive!
4 Soften dents the gentle way
Sport doesn’t work against cellulite anyway, many people think. Not correct! But it is important to train properly. “Don’t lift heavy weights, the body becomes acidic, which weakens the connective tissue,” says personal trainer Anja Bogdanski from Oberhaching. Ideal: many repetitions with a maximum of 65 percent load.
5 Quick success that motivates
Anyone who has always felt unsportsmanlike no longer has any reason to remain a couch potato: A study by the University of Kiel with 1712 test persons with an average age of 47 years shows that the first training successes can be seen after just four weeks. During this time, women were able to increase the strength of their abdominal and back muscles by 70 percent and men by up to 90 percent. If that’s not a good reason to start!
6 bad mood? Yoga makes you happy
Ideal for everyone who is stressed out in the mood cellar: yoga. According to a recent study by the University of Kansas with new yogis, the training brought about a more regular heartbeat and reduced anxiety and depression.
7 Cycling – your knees will be happy
Kick away your knee problems! A study by Scripps Memorial Hospital in La Jolla, California found that cycling is the most knee-friendly sport and is even recommended for people with artificial knee joints. You ride with a high cadence in a low gear, which is particularly gentle on your joints.
8 You can turn the clock with Sport
Exercise keeps you young. Researchers at McMaster University in Hamilton/Canada have now discovered the reason: Regular training improves the function of the mitochondria, i.e. the cell power plants, all over the body. No pill can do that!
9 Do you have backs? Gyrotonic helps
Back pain is no longer an excuse. On the contrary. “The spine needs movement,” says the Munich orthopedist Dr. Martin Marianowicz. His tip: Gyrotonic devices. The three-dimensional motion sequences do not train individual muscles, as is usually the case, but complete muscle function chains. This makes the joints more flexible and the spine more flexible and stronger.
10 Ten minutes is enough
Appointments, appointments – but you still have time for sport: In a study by Stanford University with 18 newcomers to exercise, the subjects only ran 10 minutes three times a week. The amazing result: Your oxygen uptake capacity increased by 8 percent within two months, and your endurance improved by 12 percent. And the new athletes even lost an average of two kilos.
