Fitness guru Ingo Froboese reveals his exercises that will help you to be strong and flexible. Because he knows it: the formula for staying healthy and fit into old age. He gives you tips on how you should train your body and what else you can do to be vital in the second half of life.
Ingo Froboese: Exercises and tips for more health and vitality
Prof. Dr. Ingo Froboese is a lecturer at the German Sport University in Cologne and has been researching in the field of movement therapy and movement-oriented prevention and rehabilitation for over 30 years. In short: He knows the secret of how to stay fit and vital into old age and will share his exercises and tips with you.
- Metabolism is the engine that keeps your body running. A healthy metabolism is the be-all and end-all for your physical health, says the expert. Your lifestyle has a significant influence on your metabolic activity.
- A big problem nowadays is that the Germans are too physically inactive. Sitting times of up to 10.5 hours per day are the order of the day. Your muscles don’t get enough exercise and they atrophy. Your body begins to break down the muscle that it doesn’t need. As a result, you gain weight. Namely, unhealthy body fat.
- Your ratio between active muscle mass and inactive fat mass shifts negatively in the direction of excess body fat. That makes you sick. Many young people are already suffering from the consequences of lack of exercise, such as back pain, obesity and Diabetes Typ-2, explains Froboese. In addition, the risk of various cardiovascular diseases and cancer increases significantly.
- It doesn’t take that much to keep you fit and healthy into old age. Ingo Froboese recommends in his Webinar on Focus Online Campusthat you should exercise 150-300 minutes a week. More exercise in everyday life and targeted muscle building training are the key to better health. Because strength training is better for your metabolism than endurance training.
- You should do a multifaceted workout so that your different muscle groups are challenged in different ways. Then your muscles adapt optimally to the challenges: Your muscles can work together better, biochemical processes within the muscles are optimized, your muscle mass increases and the network with nerves is improved.
- Active cell mass releases messenger substances, called myokines. These have a positive effect on many structures in your body. To do this, however, you need to train your muscles regularly. Only when they are active do they release these health-promoting substances.
The key to success is training and eating
Even if you don’t have time or if you don’t have the motivation to do long training sessions following a long day at work, you can use the exercises from Dr. Ingo Froboese switch on his metabolic turbo.
- In order to build a lot of active cell mass, i.e. muscle, you should focus on large muscle groups, such as the leg and gluteal muscles. In addition, of course, you must not neglect the other muscles, otherwise a harmful imbalance will result.
- In his nine minute video the fitness expert tells you the most important exercises for a healthy full-body workout that takes little time. You don’t need anything else for this than you own body weight and some space.
- To break up long periods of sitting and prevent back pain, get up and move at least once an hour. Best of all: you do a few exercises to mobilize and strengthen your spine.
- With dr Top 5 exercises for back pain you are done in a few minutes and you benefit from a pain-free backside.
- In addition to sufficient exercise, a healthy lifestyle also includes balanced nutrition with complex carbohydrates, sufficient proteins and healthy fats. Sufficiently long regeneration breaks with sufficient sleep are just as important, however, so that repair and growth processes can take place in your body.
- Therefore, make sure you take time out to relax and ensure you get a long, restful sleep.
Ingo Frobose Webinar
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What: imago images Webinar: Fit and healthy in old age – the best muscle training for the second half of life
In his webinar, Ingo Froboese questions existing methods that we use to assess a person’s health, explains the biological background and provides tips and tricks for training.