Move - Sprout (Page 71)

Hard workout? Here's what you need to recover.

When you’ve had a tough workout, you might be feeling sore and stiff for days after. While many people associate muscle soreness (known as Delayed-Onset Muscle Soreness) with the sign of a good workout, exercise does not need to be painful to be effective, and when soreness lasts for

English

3 great low impact exercises

There has been a huge increase in the popularity of high-intensity interval training recently. However, you don’t need to exercise with very high intensity to experience the benefits of working out. Low-impact exercise can be just as effective in improving your physical and mental health. Low impact movement is

English

What is VO2 max and how do I improve it?

You’ve probably heard of VO2 max, especially if you’re keen on keeping fit. It’s one of the best ways to monitor your fitness levels and identify improvements in your cardiovascular health and endurance. It measures the changes in your body over time to help you track your

English

Stretches for runners

Whether you’re a competitive runner or you enjoy going out for a light jog, it’s important to take care of your joints and muscles. Stretching is a great way to enhance your recovery and protect your body as much as possible. Doing a range of stretches before and

English

How to build cardio endurance

Cardiorespiratory endurance, more commonly known as cardio endurance, describes the ability of the cardiovascular system to keep up during long bouts of exercise. It’s a key indicator of somebody’s overall fitness, alongside muscular endurance. The cardiovascular system includes the heart, lungs, and blood vessels. It works closely with

English

Cycling 101: Saddle set-up

If you’ve recently thought about getting into cycling, you might have already done some research into how you can optimize your cycling abilities. As easy as it looks, cycling is a complex sport that requires a high level of skill and muscular fitness. One of the most important factors

English

How to stay active without a gym membership

If you want to get fit, the gym might be the first place you look. But joining the gym isn’t the only way to improve your cardiovascular fitness or build muscle strength. Not only can you maintain a great level of fitness without heading to the gym, you can

English

How do I know which type of yoga is right for me?

Most people think that yoga is just one form of exercise. In reality, there are different kinds of yoga, and each of them is completely unique. They all have their own benefits, and you might find that one particular type of yoga is better suited for your needs and preferences

English

Best yoga poses for beginners

Yoga is one of the best forms of exercise to improve your physical and mental health without adding excess stress to your joints. There are lots of different kinds of yoga, including Hatha, Yin, Restorative, and Ashtanga yoga. Each one has its own unique benefits, and they all vary in

English

Why you should change up your exercise routine

You may have heard that switching up your exercise routine is important, but why is this the case? Why should you keep things varied when it comes to your workouts? According to the American Council on Exercise (ACE), there are two main reasons why you should switch up your workout

brazilian_portuguese

Um truque para superar uma fase ruim nos exercícios

Todos estamos propensos a fases ruins nos exercícios. É quase impossível ficar motivado para se exercitar o tempo todo. Podemos ficar entediados, saturados ou ocupados demais para encontrar tempo para os exercícios. Se você está tendo uma fase ruim, não se preocupe. Você pode encontrar sua motivação novamente seguindo esta

brazilian_portuguese

Caminhar é mesmo tão bom para mim?

Caminhar é uma das melhores formas de exercício que você pode fazer. Apenas 30 minutos de caminhada por dia aumentam sua frequência cardíaca, melhoram sua capacidade pulmonar e ajudam a queimar mais calorias se você tiver uma meta de perda de peso. Quando você se exercita, hormônios da felicidade, como

brazilian_portuguese

Tentando começar a correr? Experimente esta meta motivacional.

Você tem pensado em começar a correr? Existem muitos benefícios nessa forma popular de exercício, incluindo a redução do risco de doenças cardiovasculares e o auxílio no controle do estresse. A boa notícia é que você não precisa martelar o asfalto por horas a fio todos os dias. Mesmo corridas

thai

เคล็ดลับหนึ่งที่จะก้าวข้ามภาวะหมดกำลังใจในการออกกำลังกาย

เราทุกคนมักจะประสบกับภาวะที่หมดกำลังใจการออกกำลังกาย มันแทบจะเป็นไปไม่ได้เลย ที่จะมีแรงจูงใจในการออกกำลังกายตลอดเวลา เราอาจจะกลายมามีความรู้สึกเบื่อหน่าย ผิดหวัง หรือยุ่งเกินกว่าที่จะหาเวลาออกกำลัง หากคุณกำลังประสบกับภาวะหมดกำลังใจในการออกกำลังกาย ไม่ต้องกังวลไป คุณสามารถหาโมโจของคุณได้อีกครั้ง โดยทำตามเคล็

thai

การเดินออกกำลังนั้นดีสำหรับฉันจริงหรือ?

การเดินเป็นหนึ่งในรูปแบบการออกกำลังกายที่ดีที่สุดที่คุณทำได้ เดินเพียง 30 นาทีต่อวัน จะเพิ่มอัตราการเต้นของหัวใจ เพิ่มประสิทธิภาพการทำงานของปอด และช่วยให้คุณเผาผลาญแคลอรีได้มากขึ้น หากคุณมีเป้าหมายในการลดน้ำหนัก เมื่อคุณออกกำลังกาย ฮอร์โมนแห่งความสุข

thai

เพิ่งเริ่มวิ่งใช่หรือไม่ ลองกำหนดเป้าหมายสร้างแรงบันดาลใจนี้ดู

คุณเคยคิดที่จะออกไปวิ่งบ้างหรือไม่ รูปแบบการออกกำลังกายยอดนิยมนี้มีประโยชน์มากมาย เช่น ช่วยลดความเสี่ยงต่อโรคหัวใจและหลอดเลือด และช่วยจัดการความเครียด ข่าวดีก็คือ คุณไม่จำเป็นต้องออกแรงเดินเยอะ ๆ เป็นเวลานานทุกวันอีกต่อไป การวิ่งระยะสั้นเป็นประจำก็มีประโยชน์

simplified_chinese

克服锻炼低迷的一大妙招

我们都容易陷入锻炼低迷期。要始终保持动力满满的锻炼状态几乎是不可能的事。我们会感到枯燥、厌倦，或仅仅是忙得没时间锻炼。如果您正在经历锻炼低迷，不要担心。通过以下这个小绝招，您就可以重新找回锻炼魔咒 - 采用不那么结构化的方法来锻炼几周。退一步，改变一下，您就可能发现自己又能重燃对锻炼的热爱了。与其日复一日坚守着同一个运动机制，不如试试一些新方法。不那么结构化的锻炼方法可以不那么正式一点。例如，您可以和孩子们一起绕着花园跑，或与朋友散步走很长的路。专注于您真正喜欢的趣味活动，您就会再次找到您的动力。

simplified_chinese

走路对我来说真的有那么好吗？

走路是您可以做的最佳运动形式之一。如果您有减重目标，每天只要走30分钟就可以提高您的心率，增强您的肺活量并帮助您燃烧更多的卡路里。在您运动时，快乐荷尔蒙，例如血清素、多巴胺和内啡肽，就会被释放到您的体内。这将会让您感觉更加快乐和更有动力，从而对您的心理健康产生神奇的影响。如果您到户外走路，您还可以从阳光和新鲜空气中得到额外的好处，它们对您的心理健康也有神奇影响。但是，如果每天走同样的路线已经让您感到无聊，您可能可以变换一下了。只要调整走路时做的一些事，您就可以重新激发起对这种运动形式的兴趣，并激励自己每天坚持走下去。您可以试着走一条从未走过的新路线，或听一些新音乐或激动人心的播客。您还可以带上小伙伴一起走路，或加入步行小组，增添一些社交内容。

simplified_chinese

刚开始跑步？试试这个励志目标。

您是否一直在考虑开始跑步？这项流行运动的好处多多，包括有助于降低您罹患心血管疾病的风险和帮助您管理压力等。好消息是，您并不需要每天在人行道上苦苦跑上一连几小时。即便是有规律的短跑也能给您带来健康益处在您第一次决定尝试跑步时，记住不要马上给自己定下过于雄心勃勃的目标。虽然跑步看上去很简单，但它需要您身体的每个部分协调合作才能推动您向前。为避免受伤或倦怠，您应该试着慢慢让自己适应跑步。想让自己保持住动力，您可以试试这个简单的小妙招。什么是趣味跑？趣味跑是非竞争性的跑步，通常用于为慈善机构和当地学校筹资。您不仅可以从中体验到跑步给身心带来的惊人好处，您还可以借此助推有价值的事业！趣味跑的常见距离是大约5千米（经常也称为5千米跑）。也就是大约3.1英里。趣味跑没有设定完成时间，您可以走着参加，也可以跑跑走走地参加，因此它适合所有人参与。报名参加趣味跑，让设定S.M.A.R.T.目标（也就是具体、可测量、可实现、符合实际和按时间计划的目标）变得更简单。这有助于您订立计划成功达成自己新的跑步目标。要参加趣味跑，您需要训练多长时间？您需要花在趣味跑训练上的时间取决于多种因素，例如您目前的健身水平、跑步经验和生活方式。如果您之前没有跑过步，那么在趣味跑之前训练至少八周应该是足够的。找到在线训练的项目，按照每周的时间表进行训练。这些都是很好的资源，

vietnamese

Một Mẹo Để Vượt Qua Tình Trạng Sa Sút Khi Tập Luyện

Tất cả chúng ta đều dễ gặp phải tình trạng sa sút trong quá trình tập luyện. Hầu như không thể lúc nào cũng có thể duy trì động lực tập thể dục. Chúng ta có thể trở nên buồn bã, chán nản hoặc quá bận rộn để tìm thời

vietnamese

Đi Bộ Có Thực Sự Tốt Cho Tôi Không?

Đi bộ là một trong những hình thức tập thể dục tốt nhất mà bạn có thể thực hiện. Chỉ cần đi bộ 30 phút mỗi ngày sẽ giúp tăng nhịp tim, tăng cường dung tích phổi và giúp bạn đốt cháy nhiều calo hơn nếu bạn có ý định

vietnamese

Bạn mới tập chạy? Hãy thử mục tiêu tạo động lực này.

Bạn có đang nghĩ đến việc bắt đầu chạy bộ không? Hình thức tập thể dục phổ biến này mang lại nhiều lợi ích, bao gồm giúp giảm nguy cơ mắc bệnh tim mạch và giúp kiểm soát căng thẳng. Tin tốt là bạn không cần phải chạy trên vỉa

german

Ein Tipp zum Überwinden eines Trainingstiefs

Jeder kann mal ein Trainingstief haben. Es ist fast unmöglich ständig motiviert für das Training zu sein. Manchmal langweilt es einen, man ist genervt oder einfach zu beschäftigt, um Zeit für das Training zu finden. Wenn Sie sich gerade in einem Trainingstief befinden, brauchen Sie sich keine Sorgen zu machen.

german

Ist das Gehen wirklich so gut für mich?

Das Spazierengehen ist eine der besten Bewegungsformen, die Sie machen können. Schon 30 Minuten Gehen pro Tag erhöhen die Herzfrequenz, verbessern die Lungenkapazität und helfen Ihnen, mehr Kalorien zu verbrennen, wenn Sie abnehmen wollen. Wenn Sie Sport treiben, werden Glückshormone wie Serotonin, Dopamin und Endorphine in Ihrem Körper ausgeschüttet. Dadurch

german

Sind Sie neu im Laufsport? Probieren Sie dieses motivierende Ziel.

Haben Sie darüber nachgedacht, mit dem Laufen anzufangen? Diese beliebte Sportart bietet viele Vorteile, wie z. B. ein geringeres Risiko für Herz-Kreislauf-Erkrankungen und einen besseren Stressabbau. Das Gute ist, dass Sie nicht täglich stundenlang durch die Gegend rennen müssen. Auch kurze, regelmäßige Laufeinheiten können sich positiv auf die Gesundheit auswirken