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With over 40 the train left for a great body? Are you kidding me? Are you serious when you say that! Many men have established their jobs at this age, have a high standard of living and do not feel at all like over 40. But the body often does not fit the youthful mind. FITBOOK tells you how you can still get a top body – if you keep these 7 points in mind. Dream body over 40 – the new male status symbol The dream body with over 40 is the ultimate proof of youthfulness and fitness among men. While a sleek sports car or a Harley with a leather jacket used to help to visually rejuvenate after past mid-life, men are now increasingly relying on their bodies. And let’s be honest: At the latest when the sporty vehicle is in the garage and the expensive clothes are back in the closet, the physical condition reveals itself. So why invest your money in expensive status symbols when you can turn your own body into a desirable object? Especially since it is one of the areas in which we have the greatest influence. Here we reveal what you need to do for the dream body over 40. 7-point plan brings men over 40 to their dream body faster The good news: Even at over 40, men can still get the body they have only dreamed of. The bad news: You can’t buy the body, unfortunately you have to work (hard) for it. But you can be all the more proud of the result afterwards. For the dream body over 40, the following seven tips can help: Point 1: Find your source of motivation “Nothing works without will” – this saying applies particularly to physical change. Unfortunately, strong will is a matter of type. In other words: While it is easy for some to take on something and then follow through with it, others always find an excuse why they deviate from their goals. Probably men with an iron will already have their bodies under control – if not the top body that others dream of. But how do you develop a strong will? Even if it is not a nice occasion, many people are motivated by an insult – for example after an unwanted separation from their partner. Health problems that can only be resolved through a change in life can be a further source of motivation. But once you get into your 40s, you can ask yourself the following questions: Am I satisfied with my body? If not: why don’t I change it? Because if not now, then when? It’s entirely up to you! Another important motivator: the elasticity of the skin decreases with age. The later you start “shaping” your body, the more difficult it becomes for the skin to adapt to the new body. Especially if you have lost a lot of weight, the skin can remain slack. This can be corrected surgically, but it costs money and leaves scars. So if you want to start the second half of your life with a fit and slim body, you should start right away. Self-motivation – a constant topic While the will is usually at the beginning, self-motivation is a constant theme. After a strenuous day at work, you often only want peace and relaxation or a sociable evening with friends. Unfortunately, neither of these leads to the dream body. A tip: if you haven’t discovered it yet, use exercise as an outlet for stress, anger and pressure. This is also recommended by  boxing coach Christoph Teege . Very important: You have to keep in mind that sporting activities are the best for your health and your body. The more you exercise, the more calories you burn, the better you relieve stress and the more relaxed and confident you will become. Because every single sport unit not only increases your well-being, but also your self-esteem. No matter how bad you feel, after an hour of exercise, you will feel better. You have to keep reminding yourself of this when faced with the question: couch or gym? For the dream body over 40, you know the answer. Point 2: go to a doctor Are you determined to get your body under control and shape it according to your ideas? Very well, next please go to your family doctor, because unfortunately many men are still real doctor grouches. No wonder that the German Society for Men and Health eV  regularly reminds you to go to preventive care at least once a year. According to a study from 2018, only every second man in Germany does this. Get the testosterone level tested Especially if you want to really get started with sport now, you should clarify with your doctor whether your cardiovascular system is healthy and your joints would do everything without complaint. Testosterone is a particular issue for men over 40. The male sex hormone not only ensures potency, but also mental health and physical vitality. Production slowly declines from the age of 30, and men between 40 and 50 in particular can develop a deficiency. A general practitioner or urologist can measure testosterone levels and, if necessary, prescribe a substitution to bring the level to normal. This has a positive effect on your performance potential and ultimately also helps you to fulfill your dream of having a dream body over 40. There are also natural ways to increase testosterone – learn how here . By the way: Have your vitamin and mineral levels as well as your thyroid checked. A deficiency in B vitamins and iron can lead to decreased performance, as can a malfunction of the thyroid gland. At the same time, however, there is no point in resorting to multivitamin supplements at random – why, explains nutritionist Prof. Dr. Interview with Helmut Heseker: Vitamin  pills only produce “expensive urine” . Point 3: Diet is the alpha and omega for the dream body Nutrition is the be-all and end-all on the way to your dream body, not only when you are over 40. Unfortunately, this is also a very complex topic, after all, it has a lot to do with quality of life and enjoyment. An after-work beer, a glass of wine to relax, nibbles and sweets as a stress killer or a generous dinner after work – many things that are bad for a beautiful body are part of daily rituals. That is why it is particularly hard to change your own diet or to completely forego small sins. You should consider the following tips: 1. Change your diet in such a way that you can keep it up permanently. If you are not a person of absolute consistency, allow yourself unhealthy exceptions, but try to make them as infrequent as possible. Many athletes speak of a “ Cheat Day ”, a day a week on which sweet and greasy sins are also allowed. That’s okay if you eat (very) healthy food for the remaining six days of the week. 2. Avoid soft drinks and juices, as both contain large amounts of sugar and are fattening foods (with the exception of the light versions). Instead of juices, eat fruit (and don’t overdo that, either). An apple is more filling and has more healthy ingredients than a glass of apple juice. 3. Little sugar and sweets: In the meantime, many studies have shown that not fat, but industrial sugar is the main cause of obesity and type 2 diabetes. Sugar causes insulin production in the body to shoot up as soon as we eat something sweet. This in turn inhibits fat metabolism. So if you nibble constantly, you won’t get rid of your fat deposits, but will push your insulin up – and continue to gain weight.   How do you overcome your cravings for sweets? Very easily! Every time you feel like a sweet tooth, you reach for fruit: an apple , a pear or grapes contain fructose, but they also contain a lot of water, vitamins and fiber, making them more filling than sweets. Alternatively: In a pinch, you can snack on a few pieces of dark chocolate (with at least 80 percent cocoa content). It is low in sugar and quickly filling thanks to its high (but not unhealthy) fat content. 4. No white flour products: In addition to sweets, white flour products are also problematic, as they also extremely boost insulin production. That is why you should use whole grain products and avoid sweet and salty pastries of any kind as often as you can. 5. No more alcohol: As difficult as it is to go without a glass of wine or beer, it is worth it. You save calories and don’t get hungry afterwards (which triggers an even worse calorie sin!). Also, don’t forget: alcohol is a toxin that is particularly harmful to your liver and brain. In addition, through (regular) alcohol consumption you can easily lose control of your diet and the necessary discipline during training. For a dream body over 40 men should break with alcohol, willy-nilly – or at least only drink it on special occasions. 6. Don’t eat too much! If you want to lose weight, there is one simple rule you should follow: you need to create a calorie deficit. In plain English, this means consuming fewer calories than you burn in everyday life. You have two levers here: exercise and, more importantly, diet. The more you move, the more you can eat too. But be careful: modern day-to-day work in the office is very sedentary. Even if you exercise an hour a day and spend most of the rest sitting down, don’t overdo it with your calorie intake. One of the most difficult tasks is to eat enough but not too much, not to go hungry, but at the same time lose weight or keep your weight off. Try to eat slowly as the satiety signal takes about 15 minutes from the stomach to the brain. Eat too fast, consume more calories than your body needs. 7. “Eat like an emperor in the morning, like a king at lunchtime and like a beggar in the evening”: This old saying is actually a good guideline for the ideal proportion of meals. You should always pay attention to a healthy composition: sufficient protein, few carbohydrates , preferably vegetable fats and oils. Salad and vegetables should be included in your meals as often as possible because they are bulky and low in calories. So the stomach is filled quickly. In addition: sometimes avoiding a meal. Longer fasts within one day help to keep the insulin level in the body low for a longer period of time – this activates the fat metabolism. 8. “Does this go with my dream of a toned body?” This question will help you make the right food choices. For example, you will automatically reach for healthy foods after a workout that provide you with important nutrients for building muscle instead of relying on empty calories . Point 4: move, move, move! In addition to diet, exercise is the second major factor influencing your body. And there is only one rule here: move as much as you can. Align your everyday life so that you can move as much as possible. 1. You need a bike:  A car or public transport is convenient, but of course you burn zero calories. Therefore, the bicycle should become your primary means of transportation. Especially in the morning on the way to work, you can use it to boost your metabolism and burn parts of your breakfast right away. 2. Climbing stairs: Make it your ritual to pick up your legs instead of using the elevator or escalator. 3. Lunch stroll : If possible, take a walk after every lunch before going back to your desk. This is not only good for the body, it also clears the mind. 4. Exercise several times a week: This is where hard work comes in. For a dream body you have to train. Train hard. You should really work out at least three days a week. According to studies, it is better to train more often and for a shorter time than rarely and for a long time. So it’s better to do one hour five times a week than 1.5 hours three times a week. The more you exercise, the more you should be careful not to use the same muscles on two consecutive days. An example of how to do it right: Day 1 – Chest, Triceps and Shoulders / Day 2 – Back, Biceps and Abs / Day 3 – Legs and Butt / Day 4 – Recovery. 5. Pay attention to variety: One of the main reasons why many fail on a dream body, not just over 40, is that they move too one-sided. They only do the same exercises in the gym, they always run the same distance at the same pace or swim their laps every week in the same swimming style. The art of training is to challenge the body as varied as possible so that the muscles do not get used to the workout and stagnate as they grow. In addition, the body is shaped evenly. If you find it difficult to break your routines, you should invest in a personal trainer who regularly revises the training plan and integrates new exercises. You can also achieve variety by combining different types of training: 1 x per week running, 1 x per week swimming, 1 x per week high-intensity training (HIT) in the gym, 1 x per week Crossfit . 6. Make a plan: by entering your training days firmly in the calendar, they become binding and you keep track of your training units. It also helps to keep a training diary. So don’t forget which exercise you are lifting which weight, and you can better document your progress on the way to your dream body with over 40. 7. Working out: If you want to change your body, you should always go to the limit . While light training impulses are enough for untrained people to stimulate the muscles to grow, it becomes more and more difficult later. Therefore, you should slowly but steadily increase your weight and always push yourself to the limit. But not beyond that, otherwise there is a risk of serious injuries. You would then have to pause training, which would be counterproductive. So feel your way to the limits of your body without harming it. 8. Alone, with a partner or in a group: For many, the training is also a little break in everyday life that they would like to spend alone. But there are people who prefer to train with a training partner, a trainer or in a group. This has many advantages: You can motivate yourself better and you will be corrected in the event of incorrect movements. It can also be more fun to pursue a common goal with others. Point 5: Be consistent and persevere Even if you diligently observe all of the previous points, you will still fail on the way to your dream body over 40 if you are not consistent enough and have no stamina. A birthday party here, a business lunch there or just not in the mood for sports after work. If you skip training too often and indulge in too many small “nutritional sins”, you will miss your goal. It helps if you make training a fixed, irrefutable ritual. Always in the morning before work or in the evening after, the main thing is that there is no good reason not to do it. Point 6: Do not make false illusions “What should my dream body actually look like?” That is the question that you should ask yourself – without becoming unrealistic. If you sit in an office from morning to evening, you have the worst possible conditions to look like a personal trainer in the gym. If you’ve never enjoyed exercising or exercising regularly, it’ll also be harder to build muscle, compared to someone who’s been in the gym for ten years. And you mustn’t forget: Many muscle-bound men in the gym help with illegal means or questionable dietary supplements. In addition, some of them follow strict diets that are harmful to their health and are not practicable for most people. So just focus on your body and its possibilities. Try to get the most out of yourself without chasing false illusions. Some people just find it very difficult to get six pack abs because their bodies tend to “belly fat”. For you that means: train extra hard. But that can put a lot of pressure on motivation. Then concentrate on your strengths: chest , shoulders, back, arms or legs – depending on where you notice that your body appeals particularly well. In the end, the genetic prerequisites also determine how far your body can be shaped according to your ideal. There is no point in constantly fighting against your investments. Instead, accept your natural limits and make the most of them. The dream body over 40 is in the end a very individual ideal and does not always have to look the same. Point 7: Don’t lose the fun and reward yourself The dream body with over 40 is a tedious project for men. Depending on your initial situation (whether you are very overweight, underweight or an average body), the project will take several months or even years. You can’t do that if you just have to torment and force and overcome yourself. You should find fun in exercising and living a healthy lifestyle. Enjoy your successes and treat yourself to new clothes or a trip. And even if things are not going so well with training, motivation and a balanced diet: Don’t give up, keep your dream body goal in mind and just do better the next day. Your body will thank you, because you are not only making it beautiful, but above all, you are making it fit for the second half of your life.

Anyone who wants to get going in the morning or overcome an afternoon low is sure to grab a cup. But also many athletes swear by coffee, more precisely by caffeine, in order to be particularly efficient. How and when exactly should you drink it – and whether the routine is really worth it? FITBOOK spoke to experts. Coffee has long since left its bad reputation of the past. If you don’t drink it in excess, it should even counteract various diseases and support the heart function. In the short term, many fans attest him to improve reaction time, attention and logical thinking. This makes coffee and the caffeine it contains a big issue in sports circles. And in fact, medical journalist Sven-David Müller confirms certain advantages for sport in an interview with FITBOOK: Caffeine is said to increase muscle strength and improve concentration. To increase performance, caffeine is particularly suitable for endurance sports, as well as for weightlifting and even for brain sports such as chess or shooting. Sounds like doping – but it’s not (yet). “However, caffeine is monitored by WADA because abuse in competitive and high-performance sports cannot be ruled out,” explains expert Müller. The inclusion of caffeine the nervous system and thus the production is stimulated by neurotransmitters. It takes about 30 to 45 minutes for the active ingredient to fully develop; Sven-David Müller therefore recommends drinking coffee about half an hour before the required performance. Whether you like it black or with (vegan) milk is irrelevant for the physical reaction. However, a large, frothy latte macchiato could be a little heavier in the stomach than a short espresso. Study confirmed the effect of coffee before exercise So caffeine works quickly and in a targeted manner. And the fact that coffee is supposed to increase body temperature and thus improve fat burning is an argument for many people to include it in diets. Coffee also contains polyphenols, which are said to have a positive effect on health. Apparently there is no danger of getting used to the energy-boosting effect. This is scientifically proven. A group of Brazilian and British researchers investigated whether – and, if so, how – caffeine, taken immediately before a workout, affects the performance of endurance athletes. 40 male professional cyclists took part in the study , which is documented in ” The National Library of Medicine “, the world’s largest medical library. They were divided into a group that drank less than one coffee a day on average, a second group that took two cups, and a third group that had a cup more than three times a day. All test subjects were monitored by the scientists during training units on the ergometer. In individual phases of the study, they were given caffeine tablets with the strength of four cups of coffee in groups, in another phase they were given a placebo and in another phase nothing to take. The result: The men under the influence of caffeine were on average 3.3 percent and the placebo group about 2.2 percent faster than those who were on the road without any energy boosters. Don’t overestimate the effect of coffee before exercise! Felix Klemme is a qualified sports scientist and personal coach. He knows exactly what influence coffee has on the body’s functions: It increases the heart and respiratory rate, the energy expenditure and thus, allegedly, fat burning. “This is because caffeine affects the adrenal cortex and triggers stress hormones,” explains the expert in an interview with FITBOOK. But that is actually not a desirable effect. Because: Klemme reminds us that exercise alone puts the body in a kind of stressful state. “And most people have too much stress anyway. And drink too much coffee! ”He also likes to drink it himself: because of the taste – not because he hopes it will improve performance. In the end, it is up to you whether you take this as an example or rely on the (minor) caffeine effect.

After many years of being on the couch, did we finally get you so far to get fit (again)? And now you want to know how much exercise is actually good for beginners? The fitness professor Stephan Geisler has the answers. “Only the dose makes the poison”, or something like that was one of the most famous sayings of the most famous naturopath: Paracelsus. It is quite certain that he did not apply this saying to sport in the 16th century. However, according to my thesis, he would probably do it nowadays. At least that is the current state of sports medicine, namely, everyone agrees who does too little or no sport / exercise, gets sick and who does too much of a good usually also. As a result, the question of how much or how often you should exercise is generally very interesting – but anything but easy to answer. Since the answer depends on an extremely large number of factors, I would first like to draw an exemplary scenario in order to keep it at least somewhat serious. It depends on the sport First of all, of course, it depends on the physical activity itself. While I can certainly play golf or chess every day and possibly even several times a day, it is rather different with highly intensive sports such as boxing in sparring or football as a competitive sport. Since I have my expertise primarily in strength training , in our example I am referring to strength training and, to narrow it down even more, to health-oriented strength training with “more or less healthy” beginners. Even with such a specific example, there are still some variables that one should know. For example the goal of the training. Let us anticipate this: Anyone who wants to build muscle has to do a little more than someone who just wants to keep their back pain under control. Sports for beginners: the perfect number of sentences The best news right at the beginning: Studies by our American colleague Brad Schoenfeld have shown that for beginners a set number of 4 sets per muscle per week is sufficient to achieve adequate hypertrophy (muscle building). For example, if you train twice a week and do at least 2 sets for the respective muscles, that may be enough (for the time being). Whether you would achieve the same effect if you were to do 4 sentences once a week or one sentence 4 times a week has unfortunately not yet been sufficiently researched (but we are on it, confident note from the author). But what if you would like to train more often? Training the muscles is relatively safe for beginners to recommend 2-3 times a week. Here you could do a so-called full body workout. But if you want to train 4 or 5 times (or more), a so-called split training would be recommended.  At this point you will find content from Youtube In order to interact with or display content from social networks, we need your consent. I consent to external content from social networks being displayed to me. This allows personal data to be transmitted to third party providers. You can find more about this in the description of this data processing purpose and in the data protection information of these third-party providers . Here you “split” your training plan over different days and can then, for example, train all muscles that are involved in pressing on Monday and all muscles that are involved in pulling on Tuesday or Wednesday. This guarantees the muscles their respective regeneration time and can still train more often. Another variant would be, for example, to push endurance or stretching training units between the strength days. But if you want to hear my personal recommendation: More than 3 to 4 times a week is completely unnecessary for the amateur athlete. Better train intelligently!

Only those who are really sweaty from sport have trained really well. Or does the sweating behavior have a completely different function? Condition influences the sweating behavior A lot of heat is generated during muscle work. If you train intensely, the cooling means you stay efficient while sweating. The strength of sweating does not tell you anything about your physical condition. But with increasing training, the body learns to start its own “air conditioning system” quickly and to use it efficiently . The peripheral vessels expand faster, which is gentle on the heart and circulation and ensures a constant moderate body temperature. Another factor lies in the genome of each individual, because the exact number of sweat glands is genetically determined. Sweat a lot – drink a lot! In untrained athletes, it takes longer for the sweat to drip. When it starts, however, he usually sweats very heavily and loses more electrolytes than the trained person. Accordingly, fluid loss should be compensated for by using “good” thirst quenchers – preferably water. As a rule, it is sufficient to replenish the lost fluids and salts after exercise. However, if the training lasts longer than an hour, you should take the water bottle with you and drink something every quarter of an hour. In the case of particularly long training units, isotonic drinks are useful to balance the electrolyte balance; in addition, it cannot hurt to choose water with a high proportion of magnesium , sodium, calcium and chloride. Not sweating at all can be dangerous If the body temperature increases, the heat must be dissipated as quickly as possible through the skin so that the body is not damaged. Long-lasting high performance can only be achieved at a normal body temperature. Even on hot days, it is therefore important to provide the body with enough fluids to sweat. It should be two to three liters.

As we age, the body’s ability to repair damaged tissue also deteriorates. A new study by the Stanford School of Medicine in California (USA) now indicates that endurance exercise can reverse this process and thus have a rejuvenating effect on muscle repair. The study was published on April 13 in the journal ” Nature Metabolism “. Thomas Rando, professor of neurology and lead author of the study, and his research team let mice of different ages run extensively on exercise bikes for the study. There was an effect on muscle mass, particularly in the older animals. “We have found that regular exercise restores the youthfulness of tissue repair. Their muscle stem cells look and behave like those of much younger animals, ”explained Rando in a statement from the Standford School of Medicine . “Like reversing the aging process in older people Applied to humans, this would mean that jogging, swimming, cycling, and other endurance activities could help older people recover as quickly and efficiently as the younger selves once did. Rando explains: “In a way, this is like reversing the aging process in an older person who already suffers from age-typical diseases.” According to the researchers, this is made possible through endurance exercises. As a result, old body cells behaved like young cells and acquired their properties. Stem cells affect muscle repair Embryonic or pluripotent stem cells are able to replicate any tissue in the body. For the study, however, the researchers examined so-called muscle stem cells, which are limited in their potential. Until they are activated, these cells remain in a kind of resting state along the muscle fibers. They are only activated when the corresponding molecular signals are received and begin to repair muscles. “Studies carried out by us and those of other scientists have shown that tissue regeneration declines with age and that this is due to a declining function of the adult stem cells,” explains study leader Rando. “Many researchers are looking for a way to restore youthfulness.” Rando points out that exercise has long been known to reduce age-related health problems, “including cardiovascular disease, cancer and possibly even Alzheimer’s disease. There is great interest in understanding how exercise brings these health benefits. ” How did the researchers go about the study? Rando’s team of scientists investigated whether and how voluntary training influences the function of muscle stem cells in mice. For this purpose, the animals were divided into two groups: The older mice in the first group were 20 months old, which corresponds to an age of 60 to 70 years in humans. The average age of the mice in the second group was three to four months (corresponds to 20 to 30 years for humans). Both groups had access to an exercise bike, on which the animals were allowed to run to their hearts’ content. While the older mice covered around five kilometers per night, the young animals covered an average of ten kilometers. In two further control groups with older and younger animals, however, the wheels did not turn. “The animals trained at the intensity they felt comfortable with,” says Rando. A subsequent study showed that the muscle stem cells of the training mice remained in a resting position and that the animals had not yet built up a significant number of new muscle fibers in response to the training. After three weeks there was a clear difference between the groups After three weeks of running at night on the running bike, there were significant differences between the mouse groups. The untrained and barely active older mice of the first control group were less able to repair muscle damage than the younger untrained control group. So far as no surprise – the researchers had roughly expected this result. With the older trained animals, however, the picture was different. In the senior mice who regularly got on the exercise bike at night, the muscle repair looked significantly better than in their peers who did not exercise. In the younger animals, however, the exercise advantage was not shown. The researchers also obtained similar results when they transplanted muscle stem cells from older, trained mice into younger animals. The stem cells of the training animals therefore contributed more to regeneration than those of the inactive mice. Positive effects can also be transmitted via blood Rando’s research team continued to investigate whether the effect could also be achieved by injecting blood. To do this, they injected the blood of older but trained mice into old, untrained animals. Here, too, there was an improvement in the function of tissue-specific stem cells.

Allergies have been booming for many years. Itchy eyes or violent sneezing fits are the most harmless symptoms. Asthma attacks or circulatory problems are worse. The long-planned participation in the marathon can sometimes falter. But how dangerous are allergies? And how can we do sports despite hay fever and birch pollen blowing around? We were looking for a renowned allergy expert and he and Prof. Randolf Brehler found. Almost every third German suffers from an allergy, and the number is rising. The number of allergy sufferers has almost doubled since 2008. There is speculation about the reasons. Climate change is also considered to be a possible factor, because the pollen count is significantly stronger in hotter months and also begins earlier and earlier. Some allergy sufferers already complain of the first symptoms at the end of February, and in large cities soot and fine dust particles stick to the pollen. This also stimulates the immune system. Sports events such as marathons, but also everyday training such as jogging or playing football in the park can quickly become torture. Allergies are not a question of age Although young adults are particularly often affected, allergies can arise at any stage of life – but they can also disappear again. “We are currently observing that many older people suddenly develop an allergy. It may have something to do with our eating habits or excessive hygiene. What exactly play a role has not yet been conclusively clarified, ”explains Prof. Dr. Brehler from the Münster University Hospital across from FITBOOK. What are typical symptoms of an allergy? Of course, every person shows individual symptoms, which also depend on the intensity of the allergy. Common signs of an allergy are: a runny nose severe sneezing attacks Difficulty breathing fatigue itchy eyes Is exercise dangerous with an allergy? “In principle, sport is also recommended for people with allergies,” says Prof. Brehler. Because training not only prevents obesity, high blood pressure or diabetes. “The lungs also benefit. And a strong lungs can cope better with the symptoms of an allergy. ”But:“ Allergy sufferers have to know their individual limits and adapt their training accordingly. ” Take hay fever, for example: Birch pollen allergy sufferers who exercise outside in the spring often suffer from severe symptoms such as a runny nose or even shortness of breath. If these symptoms are not treated early or consistently, chronic lung problems can develop. “Therefore, bronchodilator medication should be inhaled before exercise,” says Prof. Brehler. Sport and allergy: what symptoms go to the doctor? Itchy eyes or constant sneezing are annoying, but not dangerous. These symptoms can be treated well with over-the-counter medicines called antihistamines. “However, if you have very pronounced symptoms such as shortness of breath, you should always consult an allergist,” emphasizes Prof. Brehler. “The doctor can use a skin test or a blood test to identify triggering allergens and clarify whether a specific immunotherapy (formerly also called desensitization) can provide relief.” With a typical pollen allergy, nasal showers or not using nicotine can do a lot. Bed linen should also be changed as often as possible during the pollen season. Does an injection from the doctor help with allergies? What if none of that helps? Many allergy sufferers want a quick solution, especially before a sports event or long-awaited vacation. A syringe from the doctor that reliably relieves the symptoms is then a possible alternative. “However, these cortisone injections can have considerable side effects,” warns Prof. Brehler. As a result of the therapy, abscesses could occur, and with long-term treatment, among other things, increased bone loss. “Intramuscular injections with depot cortisone preparations must therefore be strictly discouraged.” If really necessary, corticosteroid tablets, which are then taken over a short period, are preferable. How does diet affect my allergy? Those who cannot tolerate walnuts, dairy products or certain fruits often have a food allergy. A nervous stomach, nausea and diarrhea are possible consequences that make exercise impossible. Caution is particularly advisable with so-called Wheat-Dependent Exercise-Induced Anaphylaxis (WDEIA). This is an allergy to a certain wheat protein. Athletes with this allergy who train within around two hours after eating foods containing wheat must expect wheals, shortness of breath and circulatory problems. Prevent allergies early on But not eating certain foods is always the right thing to do. “It used to be assumed that not eating fish or peanuts prevented allergies,” says Prof. Brehler. “Today we know that the immune system has to deal with these allergens in order to develop such a tolerance.” This should ideally be started after the 4th month of life. “Infants should be fully breastfed for the first four months and then eat as many different foods as possible through complementary foods. In this way, the development of allergies can be prevented at an early stage. ”And:“ If you know your body, can realistically assess load limits and seek advice from a competent allergist, you can get your allergies under control, ”emphasizes Prof. Dr. Brehler. In case of doubt, the expert advises, you should take fast-acting medication with you to protect yourself in the event of an emergency. Then sport is fun again.

Sport without music – that is unthinkable for many. In fact, there are some arguments in favor of getting sprinkled during your workout, because the right playlist can make training more effective.  For some, it is unimaginable to exercise without music. In many fitness studios, the speakers can even be heard so loudly that you think you’re in a club. But how effective is music in sports? Studies show: those who listen to music while exercising are more productive There are many studies that deal with the positive relationship between music and athletic performance. In a study published in the Journal of Strength and Conditioning Research, Brazilian researchers had 15 runners complete 5-kilometer runs – with and without music. Result: those who listened to music ran faster the first two laps. In the following laps, the times were even then, but in the end it was still evident that runs with music over the entire distance led to a slightly better time. A study by the University of Southern Queensland also provides interesting conclusions about music in sport: the Australian researchers examined 139 existing research results in which the effect of music during training on performance was examined. Sports in which music is a direct component, such as dancing, gymnastics or figure skating, were excluded. The team led by Professor Peter Terry, Dean of Research and Innovation at the University of Southern Queensland, identified four possible effects of music: psychological reactions, physiological reactions, psychophysical reactions and changes in athletic performance. Music and its effect on the psyche It has not yet been proven that music has a measurable effect on lactate formation, oxygen supply or heart rate during training. And yet other physical changes were found that explain the increase in performance during training. The reason for this is the so-called psychosomatic effect that music has on us. We automatically connect familiar melodies or voices, sounds or texts with a situation from the past, a person or a feeling. When hearing, associations are evoked and an emotion is triggered in us as a reaction. This in turn ensures noticeable physical reactions that are noticeable in different ways. For example, through a change in skin temperature and moisture, an effect on posture or through a change in muscle tone, the state of tension in the muscles, which increases or loosens depending on the music. The effect of music in sport is therefore a psychological effect, but it has been proven that a reaction of the neuro-vegetative system caused by the sound stimuli is linked to it. The neurovegetative system controls body processes that are not carried out by our own will, but are determined by the nervous system, such as our skin breathing. This psychosomatic effect of music during sports can also lead to an increase in athletic performance. This has also been shown in studies with both marathon runners and beginners, who in both cases increased their performance under the influence of music by up to 15 percent. Listening to music not only during but also before exercise By the way, you shouldn’t just focus on music during exercise – listening to music before exercise can also be effective. You can use it to arouse positive emotions and memories, which should lead to a more balanced, more concentrated state. Quiet, relaxed music can also help to release tension and reduce nervousness and restlessness. Listening to music can also be used as a form of meditation before exercise in order to prepare yourself mentally for the training. A study published in the Journal of Strength and Conditioning Research shows that this works . Researchers found that listening to music before exercising reduced what is known as vagotonia. This is a state of our autonomic nervous system in which the body is strongly focused on rest and relaxation. Both our physical and mental alertness are increased by listening to music and athletes feel more motivated and more excited about their upcoming physical exertion. By the way, top athletes from all areas also rely on this effect. Many athletes can be seen wearing headphones both before athletics competitions and before football matches. What to look for in the workout playlist But is there actually the ideal training playlist? Yes and no. Because that’s very individual. Familiar and popular songs with which you associate something positive, such as a person or a feeling such as strength, willpower or perseverance, are particularly suitable for music in sports. It is different for everyone. It is important, however, to select songs with a reasonable speed. Our movement automatically adapts to the rhythm of the music during sport. If this is too slow, it can slow you down unnecessarily, on the other hand, songs that are too fast carry the risk of being too exhausted. You should also pay attention to the order and the interplay of calm and energetic songs. From a scientific point of view, it is recommended for intensive strength training or a competition to put around 80 percent fast and driving songs and 20 percent calmer, relaxed music on the playlist. So if you already know in advance how intensive the training should look like and how many speed and rest phases it will contain, you can create the optimal workout playlist in advance. Our editors like to hear that best when it comes to sports As is well known, musical tastes are different and are very special when it comes to sports. At least that was the impression when we asked some colleagues from the BOOKs editorial team about their favorite music for running, pumping, etc. Laura Graichen (myHOMEBOOK) “During a workout, I need music that pushes and animates me. That works best with hip hop – the more bass the better. “ Felix Mildner (myHOMEBOOK) “Whenever I go, I usually hear bad Death Metal – against the weaker self.” Adrian Mühlroth (TECHBOOK) “I always need variety when training, but in principle there are dub, hip-hop, drum’n’bass and reggaeton – and the occasional outlier.” Marlene Polywka (TECHBOOK) “I like to listen to electronics and trance during the workout, for the stretching exercises at the end and also for the good mood in between, but personally I also like DJ Bobo. Rhythmically, the playlist is pretty much adapted to my tempo. “ Flavio Treppner (FITBOOK) “I always have to be yelled at during training to make the last few repetitions work. That’s why I listen to rock and metal. “ Carolin Berscheid (FITBOOK) “My playlist for sports actually consists almost entirely of German rap. That motivates and pushes me the most. Capital Bra, Shindy, Kontra K, Bonez MC – there is everything here. “ But why sport can sometimes be good without music Anna Kessler (FITBOOK) “As a runner, I also know the agonizing“ I-don’t-like-anymore-thoughts ”and I was a big fan of suppressing them with beats that pushed me. My athletics coach with whom I met for my 10 km under 45 minutes challenge train, but advised me early on to run without music. Instead of repressing the exertion, I should think about it: how does the run feel in each moment? How do the individual steps feel? Is the leg and arm work going smoothly? Am I straining right now – or am I complaining? I’ve been doing this for a few weeks now and I get along very well with this running mindfulness. Contrary to my expectations, these runs don’t feel boring, on the contrary! I am now more aware of my body and my surroundings. Running without music – you should try it! “