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      7 Quick and Effective Shoulder Strengthening Exercises for Strong Shoulders

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      by Viktoria Wolffhardt, Slalom Canoeist Shoulder strengthening exercises are key to healthy, strong shoulders. Shoulders are very complex joints that we use daily from washing our hair to opening doors. Shoulder strengthening exercises don’t take much time, are easy to do, and will keep your shoulders healthy throughout your life. Recovering from injuries, warming up before working out, or just in between: you don’t need much time, equipment, or expensive machinery to strengthen your shoulders.Why Shoulder Strengthening Exercises are ImportantThe shoulder provides 360-degrees range of motion. Muscles and ligaments stabilize it. The small contact area of the joint is what allows for such extreme mobility. The rotator cuff tendons stabilize the shoulder joint to keep the joint at the best position for the movement required. The extreme mobility of the shoulder joint also means it is very prone to injury.The rotator cuff loses its elasticity and strength as it ages. A significant number of people will have labral (part of the rotator cuff) damage by the time they are merely 40. Sports that require overhead motions are especially risky to the shoulder. Sports like swimming, basketball, and contact sports pose special risks shoulder joints. Poor posture also contributes to damaged shoulders. If you value doing everyday activities, you really need to do shoulder strengthening exercises!Slalom canoeist Viktoria Wolffhardt explains five seven shoulder strengthening exercises you can do anywhere at any time.7 Shoulder Strengthening Exercises1. Shoulder stability exerciseYou might know this exercise from the adidas Training app, it’s called an Up Down. Start in the low plank position and push off from the floor into the high plank. Make sure that you engage your core and keep your hips as stable as possible. Then return to the low plank position and repeat. Alternate between starting with your left and right arm. Repeat this exercise ten to twelve times per side and do a total of three sets.Need a good warm-up before your next race? Learn how to properly warm up for your race!2. Strengthen your rotator cuffStretch a resistance band between your forearms. Move your left and right shoulder in circles in both directions along the wall. You can do this exercise at different heights to stimulate your muscles more. Repeat the exercise ten to twelve times on each side and do a total of three sets. 3. Arm circles with weightsStand with your feet hip-width apart and hold a light weight (e.g. 1 l water bottle) in your left and right hand. Let your arms hang loosely at your sides and lift the bottles upward making small circles until they are in a horizontal position. Briefly hold this position and then slowly lower your arms again.Repeat this exercise ten to twelve times per side, alternate between forward and backward circles. Do a total of three sets per side.Be careful:“Make sure you don’t arch your lower back. Pull your chin back a bit, so that your back stays straight through the exercises.”4. Water bottle stabilizerFill ¾ of a 1.5 l water bottle with water. Pick up the bottle with your right hand and stretch your arm straight out in front of you. Make sure your hand is at the height of your shoulder and your arm is straight. Now try to hold the bottle steady. Hold this position for 30 to 60 seconds, then switch sides and repeat the exercise. Do three sets per side. What the exercise does:“This develops the small muscle groups in the shoulders to relieve strain on the tendons and joints. It is especially good to do when recovering from shoulder injuries.”5. Internal and external rotation with resistance bandAttach a resistance band to a door handle (or another anchor point) and stand with your side next to it. Take the resistance band in your hand and pull it until it’s tight. Check that your arm is at a 90-degree angle and keep your elbow near to your body. If this is impossible, reduce the tension on the band by standing closer to the door handle. Holding the arm’s position, externally rotate your shoulder so that your hand moves in the direction of the door handle. Then internally rotate the shoulder by pulling the fitness band back towards your body against the band’s resistance.Repeat this exercise ten to twelve times per side and do three sets. Tip:“Your pelvis should be stable and facing forward – there should be no rotation of the upper body or hips.”6. Side Neck StretchDon’t stretch to the point of pain. Go slow, breathe, and relax into the stretch.[embedded content]7. Child’s PoseRelax and breathe into the stretch. Drop your shoulders away from your ears. Press down into the ground to really stretch the joint. Be careful if your shoulders are already unstable as this can place the joint in a compromised orientation that could lead to shoulder dislocation. [embedded content]Have fun working out! About Viktoria Wolffhardt:Viktoria Wolffhardt has been a slalom canoeist for 15 years. The runner-up world champion and two-time winner of the U-23 championship is always looking for new challenges. Her motto is: “Be fast, be good, have fun, and always be yourself!”*** More

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      Vegan Athlete Diet ᐅ All About Protein, Vitamin B12 & Iron

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      “You’re vegan? But where do you get your protein?” People who have decided to follow a vegan diet have certainly heard that often enough. Athletes need even more protein than non-athletes, but they also have to keep an eye on the other essential nutrients. If you work out regularly and eat a plant-based diet, you have to really take a close look at what you eat. This is the only way to be certain that your body will get everything it needs to be able to perform at its best and recover quickly. Anyone who is wondering whether veganism and sports are compatible should take a look at vegan athletes like Patrik Baboumian, Venus Williams, and Brandon Brazier. We’ll tell you how to do it right and show you which nutrients are especially important to ensure a balanced vegan athlete’s diet. The following questions will be answered in this article:1. What does “vegan” mean and what are the benefits?Veganism is a special form of the vegetarian diet. Vegans don’t eat any animal products at all, such as meat, fish, eggs, dairy products, or honey.A plant-based diet……is associated with a lot of health benefits, because plant-based foods are very nutrient-dense. They are rich in fiber, folate, vitamin C, and other vitamins. Vegans also consume more unsaturated fatty acids and less saturated fats.(1)Athletes can really benefit from the high density of nutrients, as they need more vitamins and minerals during an intense workout. The abundance of antioxidants prevents oxidative stress and protects the immune system. A vegan athelte’s diet is also high in carbohydrates. This macronutrient is the most important source of energy, especially during workouts.Tip:Studies show that vegans have a lower energy intake than people who eat animal products.(2) More energy is required if the activity level is high. Avocados, nuts, seeds, and oils should be a regular part of the vegan diet. Frequent smaller meals can also be an easy way to boost the energy intake.2. What are the most important nutrients in a vegan athlete’s diet?In order to maximize performance and prevent deficiencies, athletes who follow a plant-based diet should make sure there is variety in their meals. Particular focus should be on these nutrients:A) Macronutrients CarbohydratesAthletes aren’t the only ones who need carbohydrates. A vegan diet is rich in this macronutrient, which means fiber, antioxidant, and phytochemical intake is strong, too. The high level of micronutrients is one of the biggest benefits of plant-based foods. Exercise can produce free radicals and lead to oxidative stress. Vegan sports nutrition can counter that and support recovery after training.(3) The high intake of fiber from whole-grain products, beans, and lentils may cause gastrointestinal problems. In some situations (before a race) it makes sense to substitute these with low-fiber carbs:ricewhite pastawhite breadIf you’re working out, you should eat a snack rich in carbohydrates before and after training to keep your performance strong. It can be helpful to eat some carbs during your workout if it is a long one. Most supplements (e.g. gels) are vegan, so you can take them without any worries. ProteinMany people think that it’s difficult to get enough protein when you follow a vegan diet. However, if you eat a wide variety of foods and increase the energy intake, this is not an issue. Athletes require more of this macronutrient than inactive people.Calculate your protein requirement:Vegan athletes generally eat less protein than athletes who consume animal products.(4) The challenge is focusing on quantity and quality. Plant-based protein sources often lack some essential amino acids, especially BCAAs or branched chain amino acids. Are you concerned about getting enough high quality protein as a vegan athlete? The best route is to eat many different sources of plant-based protein each day: nutsseedsbeanslentilstofuquinoagrainsThis ensures that you meet your daily requirements for protein and essential amino acids. If you can’t get what you need from natural foods (due to long workouts), it pays off to use vegan supplements (from soy, peas, rice, or hemp seeds). Pay attention to the quality of the supplements. The Kölner Liste® has a large database of products.  FatVegans usually consume less fat, saturated fat in particular, than those who eat animal products. This reduces the risk of heart disease, high blood pressure, type 2 diabetes, and cancer.(5) Polyunsaturated fatty acids, especially omega-3 fatty acids, play a critical role in healthy (sports) nutrition. Omega-3 fatty acids are known to prevent inflammation in the muscles and joints.(6) Let’s take a closer look at fatty acids:Omega-6 fatty acids:Plant-based diets provide plenty of omega-6 fatty acids, such as linoleic acid. These can be found in wheat germ oil, thistle oil, and hemp oil.Omega-3 fatty acids:Vegans often lack omega-3 fatty acids in their diet. These include alpha-linolenic acid (ALA), which is found in flax seeds, chia seeds, walnuts, and rapeseed oil.The body produces two other fatty acids from alpha-linolenic acid: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, only a small percentage of alpha-linolenic acid is converted into EPA and DHA. The main sources are cold-water fish, shellfish, and algae. In order to avoid a deficiency, vegans are advised to supplement these fatty acids. This doesn’t have to be fish oil – by now there is a variety of plant-based nutritional supplements produced from algae.It’s important to consider both the quantity and quality when it comes to fat. About 30% of your daily calories should come from fat. High-quality plant-based sources for vegan athletes are vegetable oils, nuts, seeds, and avocados.B) Micronutrients Vitamin B12Since no animal products are consumed in a strict vegan diet, there is a risk of developing a B12 deficiency. Vitamin B12 (cobalamin) is produced from microorganisms in the gut flora of plant-eaters. The micronutrient can only be found in meat and dairy products. A B12 deficiency leads to problems like:fatigueanemiapoor concentrationmuscle weaknessnerve damageVitamin B12 can also be found in fortified plant-based milk or breakfast cereals, but it is not yet clear how much of this is actually absorbed by the body. Vegans have to supplement their diet with B12. At least 6 mcg should be consumed daily.(7)IronAccording to the U.S. Department of Health, men should consume 8 mg of iron per day and women 18 mg. Plant-based foods like grains, legumes, seeds, and green vegetables provide iron, many of them even more than meat. The degree to which our body can absorb iron depends on the form of the iron in the food. Readily available heme iron is found in meat, while plant sources contain only non-heme iron. The rate of absorption of nonheme iron is only about 1 to 15%.(8)The good news:You can enhance the absorption of nonheme iron with your diet. If plant-based sources rich in iron are consumed in combination with vitamin C, the iron is absorbed better.Try the following iron-rich foods: oatmeal with raspberries hummus with bell pepper colorful millet salad with orangesTip:Fermented vegetables and sprouts also increase iron absorption. Be careful with how much coffee and tea you drink – they inhibit iron absorption.Female vegan athletes are especially affected by low iron levels. Iron deficiency anemia is caused by low consumption or poor absorption of iron and leads to symptoms such as fatigue, shortness of breath, and weakened athletic performance. Do you struggle with these symptoms? Consult your doctor; a blood test can give you a clearer picture.ZincZinc is important for cell growth, regeneration, and protein metabolism. That’s why athletes require more in their diet. Zinc has a positive effect on athletic performance.(9) Like iron, plant-based zinc is not absorbed as well as from animal sources. This is why vegans have to pay special attention to getting enough trace elements. The recommended daily intake is between 7 (women) and 10 mg (men). Vegans should consume even more than that.Zinc can be found in oats, beans, nuts, seeds, and nutritional yeast. CalciumCalcium is an essential mineral – in volume it’s even the most important in our body. Almost 100% of the calcium in our body is in our bones and teeth. This micronutrient is also an important factor in blood coagulation.Calcium:…can only do its job in the body if there is sufficient vitamin D available. This vitamin promotes the absorption of calcium from the gut into the blood, regulates the calcium metabolism, and is needed for bone growth. That’s why it’s particularly important for vegan athletes to spend enough time outdoors in fresh air and sunshine. Vitamin D should be supplemented in the wintertime.The recommended daily calcium allowance for adults is 1000 mg. If you do not get enough in your diet long-term, you will experience bone loss, which can result in fractures. What foods should vegan athletes include in their diet to get enough calcium? Plant-based sources are: kidney beansbroccolibok choikalealmondssesamefortified soy milk fortified fruit juice Important: spinach and arugula provide a lot of calcium, but they also contain oxalic acid, which decreases absorption. IodineOne study looked at the dietary intake of vegans in Germany. Researchers found that along with calcium and vitamin B12, there is too little iodine included in the diet (only 40% of the recommended allowance). This trace element is used by the body to produce two thyroid hormones: thyroxine and triiodothyronine. The hormones control many processes in the body, such as growth, bone replacement, brain development, and the metabolism. The German Nutrition Society (DGE) recommends a daily allowance of 200 mcg per day.Seaweed is a good plant source for iodine. The micronutrient can also be found in potatoes, cranberries, and iodized salt.3. What foods are essential in vegan nutrition?A vegan athlete’s diet should be colorful and diverse in order to include all the essential nutrients. Make sure you’re eating regularly and consuming enough calories. We’ve put together a list of the best vegan foods for you below:Nutrients | FoodsProtein: legumes, grains, tofu, quinoa, nuts, seeds, vegetablesOmega 3 fatty acids: flax seeds, chia seeds, hemp seeds, walnuts, seaweedVitamin B12: nutritional yeastIron: legumes, grains, nuts, seeds, green vegetablesZinc: beans, nuts, seeds, oats, nutritional yeastCalcium: kale, broccoli, bok choi, beans, almonds, sesame seeds,fortified plant-based milk and juicesIodine: seaweed, potatoes, white beans, cranberries, iodized salt*** More

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      Everything You Need to Know About What to Eat After a Run at Night

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      Many runners wonder if they should eat carbs after a run at night. On one hand, carbs help your muscles recover so you can consistently hit your workout goals. On the other hand, eating after a run at night could disrupt your sleep, which compromises recovery. On top of this, sugar is carbohydrate, which can keep you from feeling sleepy despite having just gone for a run at night. To answer the question of what to eat after a run at night, keep reading to understand how your body processes the macronutrients (macros for short) of carbohydrates, fat, and proteins is necessary.Your body requires carbs to provide it with energy and it is good at using them efficiently. Fat, on the other hand, always requires plenty of oxygen. Plus, it takes twice as long for fat to provide the same amount of energy as carbohydrates. That is why we have to reduce our pace to burn fat while running, so that our body can keep up with the oxidation process and doesn’t get exhausted. You’ll notice that you’re in the fat-burning zone when your breathing slows down. If your breathing is fast and shallow, you’re body is not burning the fat it could. This is also when it starts to hurt. You might catch yourself thinking that the couch looks awful comfy right now. Or the question “What the hell am I doing?” keeps popping into your head. But once you have conquered these mental hurdles, things will start to get easier.Your body stores carbs in the form of glycogen in your liver and muscles. They are important energy reserves — especially for ambitious runners. The more glycogen you have stored in your muscles, the better and longer they can perform.In general, the following nutrient ratio is recommended for endurance athletes:Carbohydrates: 55-65%Protein: 10-15%Fat: 25-30% The Role of Carbs After A RunCarbs are your muscles’ fuel. The macronutrient is very important for runners looking to enhance their performance (for instance, for a marathon) – not only before workouts, but also after you finish running. If you refill your glycogen stores right after a run, your body will recover faster. This helps your body adapt better to a new or harder workout and builds up your immune system faster again after your training. The more often or intensely you train, the more important a diet rich in carbohydrates is for your recovery.ActivityCarb intakeLight< 1 hour/day3-5 g kg/dayModerate  > 1 hour/day5-7 g kg/dayHigh1-3 hour/day7-10 g kg/dayVery high > 4-5 hour/day10-12 g kg/dayWhen and How Many Carbs to Eat After a RunThe best time for your body to replenish its glycogen stores is within the first 30 minutes after your workout. Consume about 0.5 g of carbohydrates per kg of bodyweight. For a 65 kg woman this should be about 30 g of carbohydrates.30 g of carbohydrates can be in the form of: one medium banana5 dates1 slice of bread with jam40 g of granola with 200 ml of cow’s milkThese carbohydrates (simple carbs) are easy to digest, and the body absorbs them quickly. After 30 minutes, the window starts to gradually close, and your body is no longer able to absorb carbs as efficiently and quickly.Keep in mind:You don’t need to eat carbohydrates after a short run (5 to 10 km), because the glycogen stores have not been depleted.What to Eat After a Run at NightAn hour after your run, you should eat a full meal with carbs, protein and fat. To be more exact, your meal should contain a 3:1 carbs to protein ratio. Carbs are still important at this point, but your body also needs protein to build muscles. Too much of this macronutrient, however, can interfere with efficient absorption of carbohydrates and disturb your body’s fluid balance.A good post-run meal is loaded sweet potato skins.What to Eat After a Run at Night if You Want to Lose WeightRunners whose top priority is to lose weight should try to avoid eating too many carbs. This applies particularly to simple carbohydrates. Complex carbs are necessary as part of a balanced diet, as we shall see below. Short endurance runs (like 5K runs) do not deplete our glycogen stores – so you don’t need to replenish them during your run (for example, with isotonic sports drinks) or right after the run. The best thing to drink after short runs is water. Eat a mix of complex carbohydrates and protein, as described above one to two hours after your run. But at the end of the day, if you are looking to lose weight, what matters is a negative energy balance (approx. 500 calories/day). This means you should burn more calories than you consume.Eat Complex Carbs After a Run at NightRunners looking to lose weight need to pay attention to what they eat, as well as their training. The best thing for you to eat is complex carbohydrates (along with high quality protein and healthy fats). These not only keep you feeling full longer, but they provide you with plenty of additional important minerals and vitamins for your metabolism and immune system. Complex carbohydrates are found, for instance, in whole-grain products (like pasta and bread) and brown rice. Whole-grain foods include all the original parts (bran, germ, and endosperm) as well as all their nutrients. Simple carbohydrates are obtained by removing the outside and only keeping the endosperm. Other foods containing complex carbohydrates are potatoes with the skin on them, legumes, and vegetables.Where are different types of carbohydrates found?Complex Carbs to Refuel After a Run at NightComplex Carbs take longer to digest and provide plenty of vitamins, minerals, trace elements and fiber that boost your metabolism and strengthen your immune system:Whole grains and products incl. pasta, bread, and rollsPotatoes with the skin on themBrown riceBeans, lentils and peasVegetables, 100% vegetable juiceFruitAvoid Simple Carbs After a Run at Nightare a quick source of energy because they are digested rapidly. They cause your blood sugar and your insulin levels to rise:pastry flour and products, cakes, cookies, bread, and rollswhite pastasoft drinkssugar and sweetsalcoholDo You Need Carbs After a Run at Night?Yes and no. A high-carb snack will refill empty glycogen stores within the first 30 minutes after a long run (over 10 km). The ideal ratio of carbs to protein in a post-run meal is 3:1 for optimal recovery.The bottom line: eat carbs after night runs to prioritize recovery. Minimize eating carbs after runs at night if that is part of your weight loss strategy.*** More

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      How to do the 9 Most Common Exercises Right

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      The nine most common exercises are Plank, Sit-Up, Bridge, Squat, Push-Up, Triceps Dip, Lunge, Side Lunge, and Donkey Kick. Performing common exercises may seem easy, but many people make easily avoidable mistakes that decrease the exercises’ effectiveness, or worse, lead to injury.Learn how to perform the nine most common exercises the right way by following the images and descriptions below. 9 Most Common Exercises with Correct and Incorrect Examples1. PlankPlank mistake #1One of the most common exercises is the classic Plank. It’s such a common exercise because it’s easy to do and hits the primary muscle groups (especially the core) throughout the body. It’s also an easy exercise to perform incorrectly.Common Plank mistakes include hips pushed up instead of level. This reduces the load on your core; thus, missing most of the benefits of this common exercise. Dropping the hips is another frequent plank mistake. This happens when your core is too weak to sustain the proper position throughout the plank interval. Beware of dropping hips and decrease the time of your planks so that you maintain good form.Check out the examples below to see the right and wrong ways to plank. The right way to plank is to keep your body in as straight a line as possible. Arms form an L shape from your shoulders; hips stay level with your shoulders and heels.Tired of the common plank? You have to try these nine plank variations!Wrong: Hips too highRight: Keep hips in line with shoulders and heelsPlank mistake #2Wrong: Hips too lowRight: Keep hips in line with shoulders and heels2. Sit-upAnother widespread exercise is Sit-Ups. Sit-Ups target the abdominal muscles and promote lower back flexibility and good posture when correctly performed. The most common exercise mistake for Sit-Ups is to round your back by pulling your neck forward. This happens because of underdeveloped core muscles (which is why you do sit-ups in the first place). Your body recruits other muscles to pull your body through the movement to compensate for poor form and underdeveloped muscles. Unfortunately, this negates the focus of sit-ups as an ab focused exercise and can lead to lower back pain and neck strains.Keep your eyes focused forward to maintain a neutral back. Pick an object a meter away on a wall and keep your eyes locked on it as you sit up. This will help you maintain proper form. Think of really engaging your ab and lower back muscles to pull you through the sit-up. If you feel like your upper back and neck contribute to the exercise, slow down and refocus on your form.Sit-up mistake #1Wrong: Pulling on your neckRight: Keep your neck straight, in line with your upper backSit-up mistake #2Wrong: Leading with the chin (poking your chin out)Right: Keep your chin tucked in and your eyes facing straight aheadSit-up mistake #3Wrong: Anchoring your feetRight: Keep your feet stable on the floor3. BridgeBridge is a super common exercise to build glute strength, which is essential for running and building a bigger booty. Glute bridges are great to do as a warm-up before strength training or after long periods of sitting at a desk to wake up your glutes.If this standard exercise isn’t part of your routine, make sure it is now and do it right by following the examples below!Check out this post for 4 Glute Bridge exercises for your next butt workout!Bridge mistake #1Wrong: Overarching your backRight: Start lifting from your hips and go up until your body forms a straight lineBridge mistake #2Wrong: Uneven foot pressureRight: Distribute the pressure evenly. Push from your heels, not the edge of your foot or your toes (unless you aim to activate your calf muscles more).4. SquatSquats are a prevalent exercise because they hit all the major muscle groups in a compound movement. While Squats look easy, they’re very easy to do wrong. Even squatting without weights can lead to injury if performed incorrectly. However – done right – Squats build glute, quad, lower back, and core muscle. They’re fantastic for your posture too!Squat mistake #1Wrong: Knees caving inRight: Keep knees in line with your toes or slightly pushed outSquat mistake #2Wrong: Bending the knees firstRight: Initiate the squat by pushing your hips backCheck out other common Squat mistakes or try these 6 Squat variations.5. Push-upWho hasn’t done or tried Push-Ups? They might be the most common exercise of all time. That’s because push-ups target many of the major upper body muscle groups like shoulders and pectorals. They’re also great for your core. Plus, you can do them anywhere! Push-ups can lead to shoulder, elbow and wrist pain if done wrong. Like the plank, don’t let your hips drop towards the ground. Additionally, focus on squeezing your shoulder blades together during the push-up phase and keep those elbows tucked like a bird, not a frog.Check out ten ways to add some spice to your push-up routine! Push-up mistake #1Wrong: Elbows flaringRight: Keep your elbows slightly tucked in and your shoulder blades together Push-up mistake #2Wrong: Sagging midsectionRight: Keep hips in line with shouldersPush-up mistake #3Wrong: Hands in front of shoulders, elbows in “T-shape”Right: Put your hands directly under your shoulders, elbows in “A-shape”Remember to set up properly for the Push-up. 6. Triceps DipThe Triceps Dip is a less common exercise but still valuable to include in your workout routine. It works the triceps and upper arms. It’s perfect for working on shoulder mobility (but be careful if you have sensitive shoulders)!Think of this exercise as a reverse push-up. The same rules apply to the Triceps Dip as the Push-Up.Dip mistake #1Wrong: Flaring elbowsRight: Try to keep elbows in line with your shoulders and your shoulder blades togetherDip mistake #2Wrong: Back collapsing, shoulders going forwardRight: Keep your chest “open”: shoulders back and your shoulder blades together7. LungeLunges are a common exercise for runners because they target the glutes, hamstrings, and quads. They promote hip mobility and proper running form. Lunges have the potential to cause knee injuries if poorly done. They can lead to injuries like Patellar Tendonitis. Avoid injuring your knees or pulling your hamstrings by ensuring your knee doesn’t go past your toes. Keep your back neutral in a straight line. Don’t jump or bounce off your front foot–bring your trailing leg up to it and come smoothly out of the lunge into a standing position.Learn more about taking care of your knees and overall joint health.Lunge mistake #1Wrong: Front knee too far forwardRight: Try to keep your front knee over your toesLunge mistake #2Wrong: Excessive forward lean in upper body Right: Look straight ahead and try to keep your chest upMaster the basics and you’ll be ready for these 10 Lunge variations!8. Side LungeA less common exercise is the side lunge–but it shouldn’t be! Side lunges are great for ball sports athletes, skiers, trail runners, and overall functional mobility and stability. They help your legs, especially your knees, cope with sideways loading. Think of sudden changes in direction like in football–this is a perfect case for doing side lunges.Since most of us spend most of our time moving forward and backward, the stabilizer muscles that help us cope with lateral loads can become too weak. If those muscles are too weak, sudden lateral movements (like tripping while trail running or catching an edge skiing) can cause severe and instant injury.Ease into lateral lunges as they can leave you pretty sore if you’re not used to them. Of course, follow the examples below to do this common exercise the right way!Side Lunge mistake #1Wrong: Collapsing ankleRight: Keep back foot stable on the floorSide Lunge mistake #2Wrong: Pointing toes of the bent leg sidewaysRight: Point the toes of the bent leg forwardSide Lunge mistake #3Wrong: Pushing the knee too far outRight: Keep your bent knee over your toes9. Donkey KickDonkey kick is another widespread exercise that is like a reverse one-legged bridge. Donkey kicks are terrific for improving hip mobility, quad strength, and of course, building that booty! But be careful because they can also lead to groin injuries if you suffer from tight hip flexors (like sitting at a desk all day).Donkey Kick mistake #1Wrong: Overarching the backRight: Try to keep your lower back in a neutral positionDonkey Kick mistake #2Wrong: Foot turns inward or outwardRight: Keep your foot parallel to your lower leg, even if you move your thigh to the sideImportant:Be patient. Don’t expect to get it right the first time! Look at yourself in the mirror, take a video, practice, and explore the movement. Don’t get discouraged by all these common exercise mistakes. It’s easy to “remember” the right form once you feel how your muscles are more effectively activated.For a balanced home bodyweight workout program check out the 12-week training plan from the adidas Training app. Exercise videos demonstrating proper form are included in all workouts.*** More

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      Dry Land Training for Ski Season

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      The colder months are fast approaching, and as the temperature drops, the winter stoke starts to rise. If you want to make the most out of the ski season, there are a few exercises you can start doing now that will help ensure you’re in top shape before the slopes open. Ski and snowboard fitness is built on three pillars; balance and coordination, muscular strength and power, and muscular endurance. Improve all three, and you’ll see a big difference in your abilities on the mountain. Whether you plan on hitting the backcountry or sticking to the groomed runs, start preparing now using these exercises.  How To Train for Skiing When you should start: When is your first ski day? Start incorporating these exercises into your workout routine about eight weeks before you plan to hit the slopes.How often you should workout: It takes about 5 minutes to complete one round of these exercises. Start by integrating three rounds into your workouts three to four times a week. Increase the number of rounds as your abilities improve.Don’t forget about cardio: You’ll need a certain level of cardiovascular endurance to take full advantage of your ski days. Be sure to continue boosting your heart rate with activities like running, biking, etc.Exercises For Ski Season Focus on the exercises in the pillars below to build your ski fitness. Pillar 1: Balance & CoordinationExercise: Marching Wall SitWhat it does: This exercise focuses on helping you transfer weight from one foot to the other while maintaining good postural stability and control—both of which will help you keep your balance when you hit unexpected bumps. Exercise: Single Leg DeadliftWhat it does: This is a dynamic, single-leg exercise that challenges your balance while also strengthening your glutes—a key muscle for building stability. Exercise: Single Leg Front To Back HopWhat it does: This exercise will help you improve your reaction time and coordination.  Do this movement with an emphasis on building up your speed. Limit the amount of time your foot is on the ground to fire up your nervous system. Pillar 2: Muscular Strength & PowerExercise: Skier Jumps What it does: This movement will help you work on two key things—absorbing forces and transitioning quickly into generating force. It mimics a skier’s path down the hill. Exercise: Jump SquatsWhat it does: This is a great leg strength and power exercise that will prepare your body for the impact it will encounter on the mountain.Pillar 3: Muscular Endurance Exercise: Speed SkatersWhat it does: Focus on doing this exercise for longer stretches of time to challenge the muscular endurance in your legs. You’ll need that kind of strength for long days on the slopes! Exercise: Wall SitWhat it does: This exercise will also help you build muscular endurance that you will need to get down longer runs without the need for too many breaks. Remember, Recovery Is KeyTraining adequately for ski season means you’ll kick off your winter ready to take full advantage of the mountain sports you love. Still, make sure you incorporate rest and recovery—both during your training and also during those first few weeks of winter. Skiing demands a lot of your body. Allow yourself to fully recuperate after workouts and weekends on the mountains to prevent an early-season injury from derailing your winter. *** More

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      The 6 Best Bodyweight Leg Exercises with Videos

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      You don’t need any equipment or expensive gym membership to get the body you’ve always wanted. Your own body weight is all it takes to whip your body into shape. Would you like to tone your legs and strengthen your muscles? Then give these six effective bodyweight exercises a try. They are guaranteed to make you sweat.Leg exercises are important for building total body strength. The exercises below don’t just work your legs, they also work your glutes (butt muscles), strengthen your core, and promote a healthy back. Plus, these exercises are also great for runners!Curtsy Lunges[embedded content]Kneel & StandSide Lunges[embedded content]Single Leg Deadlift[embedded content]Jump Lunges[embedded content]Wall SitYou can also find all these and many more exercises in the adidas Training app.*** More

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      Swimming Workouts in Winter are a Perfect Cardio Alternative

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      Winter offers some new cross-training alternatives like cross-country skiing or ice skating. However, winter also makes it more difficult to run outdoors. The temperatures outside are colder, and it gets dark earlier.This is why many runners look for alternative cardio possibilities in winter. Swimming workouts are great options. Swimming workouts burn tons of calories. Swimming workouts engage many different muscle groups. The water supports a good deal of your body weight, making it a low-impact form of exercise for those with delicate joints or coming back from a running injury.Why Swimming Workouts are a Great Cardio AlternativeSwimming workouts burn an average of 500-800 calories per hour. The number depends on the correct execution and speed of your movements (muscle activity). Athletes new to running can also benefit from swimming workouts to get in more cardio without risking a running injury. Basic Endurance Swimming Workout10-minute warm-up in a stroke of your choice.5 minutes of accelerations over a defined distance (25, 50 or 100 m). Start off slow and steadily increase the pace until you reach your maximum speed.10 minutes of drills to improve the efficiency of your technique. These include exercises designed to Improve your body position in the water (gliding exercises)Exercises to improve your propulsion in water (sculling exercises) and exercises to improve your technique in a specific stroke (e.g. freestyle).You can choose from general technique drills (like closed-fist freestyle, kicking from the hips and keeping a high elbow catch) or specific exercises recommended by a swimming coach.Now choose a distance between 25 and 200 m, depending on your individual fitness level. Swim this distance as many times as possible within the time you have available. After each interval, rest for 20-30 seconds. You should choose a pace per interval that challenges you but does not exhaust you immediately. If you can, you should time your first interval using a stopwatch and then try to maintain this pace during the following intervals. This not only boosts your cardiovascular system, but it pushes your muscles to their limits and thus helps you to burn serious calories.  5-minute cool-down to round off the workout.Tips for Your Swimming WorkoutIntense endurance training causes your body to burn many calories and – as often desired – a lot of fat calories. But be careful: it also burns a large number of carbohydrate calories.This is significant because our body only has a limited number of carbohydrates available to burn (in contrast to fat). They are stored in the form of glycogen. When your glycogen stores are empty, your body sends out a signal immediately. How do you know? You get hungry. So, make sure that you eat a balanced mix of foods before and after your swimming workout. If you want to burn more fat than carbs, you should train longer and at a lower intensity. This is known as extensive endurance.Benefits of extensive endurance: You won’t feel hungry right after your workout. Plus, it burns off more fat proportionately.Drawbacks of extensive endurance: The calorie burn per hour is somewhat lower than for intense endurance training.*** More

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      Detraining: What Happens When You Stop Exercising?

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      Many things can get in the way of your fitness routine. Getting injured, taking a break to focus on something else, or simply losing interest. The question is: How soon and to what degree will you get out of shape if you stop working out?Good to know:If you plan a break, consider reducing your training instead of skipping it – it will help you retain your form! Tips on how to do this can be found at the end of the article.Detraining effectThe so-called detraining effect can result in the partial or complete reversal of all benefits you got from your regular workouts. The response is individual and highly dependent on your current form and training history. However, most people notice a difference between a shorter (4 weeks or less) and longer (more than 4 weeks) break.  Short break (≤ 4 weeks) from trainingAccording to research, many physiological changes start to take place even after a short break.[1]Key points:Endurance goes firstHighly-trained athletes notice a bigger drop than recreational runnersEnduranceFor recreational runners, training history will make a difference. If you were only training for a couple of months before your short break, you probably won’t notice any changes. However, if you have a year or more of training behind you, you might notice your times getting slower.Example: If you could run a 5k in 22 minutes, after 2 weeks you might need 1 minute more.Did you know?The most commonly used measure of an individual’s fitness level is the maximum oxygen uptake, VO2max. It shows how efficiently your body can use oxygen during exercise. It is the first thing to decrease when you stop exercising, ranging from 4-14%.(2)Endurance athletes might notice up to 25% shorter “time to exhaustion”, which affects their performance significantly. Muscle, strength, flexibilityYou probably won’t notice a decrease in muscle strength. In general, it’s easy to get your numbers back up fast after a short break. However, some may see a drop in power after a short break, especially highly-trained athletes. A drop in muscle glycogen could make your muscles appear smaller, due to less water retention.(3) It can also make you feel fatigued faster once you get back to training. No need to worry, this effect will reverse quickly once you are back on track.A decrease in flexibility might be felt in the hips, trunk, and spine. In other words, that pose you practiced during yoga classes will probably be harder when you come back after 3 weeks of no training.Long break (4+ weeks) from trainingResearch shows that a long break from a training routine has significant effects on your body.(4)Key points:Endurance might reverse to the pre-trained stateMuscle mass decreases, but it does not turn into fatEnduranceThe VO2max will continue decreasing, even up to 20%. At this point, you might be at risk of losing all your cardio gains, because the functioning of your whole cardiorespiratory system is slowly returning to its pre-trained state. Example: If a 5K now takes you 22 minutes, you might now need 25 minutes or longer.Muscle & fatThe loss of lean muscle mass starts happening slowly. Physiologically, this resembles the normal aging process. When it comes to strength, research is not clear. It seems that the rate at which you lose strength depends on how many years or months of training you had, the type of training, and your age.Example:Example: In one study published in Medicine & Science in Sports & Exercise, 9 weeks of strength training increased leg strength in previously untrained young men from 80 to 100 kg on a knee extension machine. 12 weeks later their strength remained almost the same. 7 months later it dropped to 90 kg.Did you know?“Muscle memory” helps well-trained individuals regain their strength faster after a longer training break. A key part of muscle memory is the neural adaptations that happen as you spend time learning a skill and getting stronger.(5)Even though muscle mass decreases, it does not “turn into fat”. A longer break might, however, reverse the positive effects previous exercise had on your fat metabolism. It’s  difficult to distinguish what affects your fat metabolism more: training, calorie deficit, or a combination of both. So, whether you will gain fat or not during your break depends on your metabolism as well as nutrition habits.Is there anything you can do to keep the negative effects to a minimum?If you are aware that you won’t be able to return to your regular training routine soon, don’t despair. You can try some of the following tips to keep your detraining effects to a minimum:Focus on intensity: You can maintain a lot of your fitness by reducing your workouts up to 50% (frequency and duration) and cranking up the intensity – try interval runs! Cross-training: If you are injured, ask your doctor which activity is safest for you. Often swimming is a good alternative. This works especially well in preserving fitness for recreational athletes. It is important to find cross-training activities that match the specific demands of the particular sport.Eat enough protein: Making sure that you eat enough protein will help you at least slow down the process of losing muscle mass during times when you are not able to do your regular workouts.Interesting fact:Training an uninjured limb can make the injured limb stay fitter and stronger! This so-called “cross-transfer” effect is sometimes used in post-surgery rehabilitation.(6)Motivated to start training again? Discover how to adapt your diet to gain muscle or learn more about the benefits of short workouts!*** More