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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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      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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      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

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      Answers to Your Most Common Questions About Workout Scheduling

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      Workout scheduling is one of the most challenging things about fitness. Elite athletes have coaches and sports scientists telling them exactly how to schedule their workouts. While the rest of us aren’t so lucky, following some simple workout scheduling guidance can go a long way.Here are some answers to your most basic questions about workout scheduling!How Many Days to Workout Each Week? It depends on your fitness level, experience and goals. A very experienced athlete with a high fitness level can easily work out every day of the week and multiple times every day. A beginner athlete should strongly consider taking two or three days per week entirely off or focused on recovery. If you’re not sure how many recovery days per week you need, here are the signs it’s time for a recovery day.New runners are very strongly advised to take at least two days off from running per week. These recovery days are essential for your body to heal from the damage inflicted by running the other days.Strength-focused athletes might only work out three times per week. This is also to allow the body to adapt to the strength training stimulus productively. Realistically, your daily availability is the biggest limiter regarding how many days you can work out. Be realistic about your schedule and commitments. You will set yourself up for success if you commit to an achievable amount of days to work out rather than constantly missing the workouts you planned.When to Work out / Best Times to Work out?Morning workouts are likely best for most people’s schedules. As the day goes on, commitments pile up as energy and motivation decline. If you have no motivation, are tired, and didn’t focus on nutrition throughout the day, you will either have a bad workout or skip the activity altogether.Morning workouts boost your energy throughout the day. It may be hard to get out of bed, but give it a few weeks, and it will (probably) become easier. Morning workouts are also ideal for endurance athletes who do strength training (which is suggested for 40+ age athletes). These athletes are advised to do their strength training in the morning and, if time allows, cardio in the evening. This schedule decreases the chances of cardio workouts interfering with strength training adaptations due to the interference effect, as noted in the European Journal of Applied Physiology.Afternoon workouts or lunch workouts are also an option. Fitting in a quick run during lunch is great to start a running streak. The problem can be adequately fueling your workout and recovery. If you run during lunch, that means you also probably have to get cleaned up and feed yourself. This adds some time that could make it difficult to get in your workout.Evening workouts are very challenging. They can also be very rewarding. Some people may dread “having to work out” at the end of the day. Other people may look forward to working out in the evening because it is a moment they can destress from their day. Working out in the evening is also great because you can get cleaned up, have some nutritious food and then slip into bed for some recovery sleep.Still not sure when the best time to workout for you is? Read more about when the perfect time to run is.So, when should you work out? Whenever works best for your schedule. But you’ll probably have the most success if you work out in the morning.How to Create a Weekly Workout PlanCreating a weekly workout plan doesn’t need to be complicated. Just follow these simple steps:Decide how many days your schedule allows you to work out in a typical week.Decide how long you will work out each day.Decide when you can reasonably and most often fit in those workouts (morning/afternoon/evening).Plan your intensity days first. They should come after a recovery day. A day off or only cardio training should come after intensity days in most cases.Plan at least one to three recovery days per week (Mondays and Fridays are typical for most schedules).If you are focusing on running or other endurance sports, plan your long workouts for either Saturday or Sunday for typical schedules.Here is a sample weekly workout plan for beginner athletes:Days of the weekWorkoutMondayRecovery/light stretching TuesdayIntensity/strength trainingWednesdayRecovery ThursdayMedium duration cardio FridayDay-off. Focus on good nutrition.SaturdayLong workoutSundayMedium duration cardioHere is a sample weekly workout plan for intermediate athletes:Days of the weekWorkoutMondayRecovery/light stretching TuesdayIntensity/strength trainingWednesdayMedium duration cardio Thursday Intensity/strength training FridayDay-off. Focus on good nutrition.SaturdayLong workoutSundayMedium duration cardioCheck out our half-marathon running plan too!Workout Scheduling for CoreYou can read numerous posts on the adidas Runtastic blog about how important core exercises are. Many of those posts also say that you work your core is pretty much everything you do (if you’re doing the movements and exercises correctly). So, do you need to schedule core workouts?Yes. Schedule time to work on your core. It will make your everyday life better, pain-free, and a strong core will probably boost your self-confidence.You can add on a bit of core work after a run, when you have a few minutes during lunch, or on recovery days if you don’t focus specifically on your core during your other workout days.Not sure what to do for your core? Check out the 10 best moves to strengthen your core! Make sure to work your glutes too!Scheduling Workouts to Get Results and Progress as an AthleteYou build fitness by introducing a stimulus your body is not used to, letting your body recover from that stimulus, and then adding a larger dose of stimulus once your body is recovered. This cycle continues until you reach your athletic potential. Your workout schedule will most likely dictate how far you can push your fitness if you are not a professional athlete. You need to continually challenge your body if you have lofty goals of one day running a half-marathon or even a full marathon. Think about how you will introduce more challenging stimuli over the course of your training when making your workout calendar. For example, your most demanding week of workouts should probably come around two weeks before your marathon. Your previous weeks of activities should build up to that level of stimulus.It sounds more complicated than it is. For most athletes, just add a few minutes of working out each week. Eventually, you will max out how much time you can commit to working out before you start missing workouts. Once this happens, increase the intensity of one of your workouts. Once you max out on the intensity of that workout and you still feel like you can handle more, turn up the intensity on that second intensity day of your week.Keep it simple, don’t push too hard too fast, and listen to your body. Workout Schedule for WomenMost workout schedules are made for men by men. There is a general lack of understanding, research and empathy for how workout schedules for women should differ. Many workout schedules for women are simply the same as they are for men but with reduced intensity and training volume. This is insufficient and grounded in the flawed view that women “can’t handle as much” as men. Womens’ workout schedules should take into account biological factors as well as predominant cultural factors. For example, menstrual cycles should factor into workout schedules and event selection. Working out when one is pregnant is different than when one is not pregnant. Moreover, cultural factors influence how a large number of women will need to schedule workouts. Despite more pushes for equality, childcare and domestic responsibilities disproportionately fall on womens’ shoulders. Many womens’ schedules do not look like typical “9-5” jobs. This makes scheduling workouts very difficult.Should it be this way? Absolutely not. But for many people, it is the reality. If this is the case, be flexible, ask for support when you need it, and know that it’s okay to take time for yourself to accomplish your goals too. Workout Scheduling with Training Plan BuilderDid you know that the adidas Running and Training apps have built-in training plan builders for premium members? Whether you are a beginner athlete that wants to lose one or two kilos or an experienced athlete ready to take on your first marathon, there’s a training plan for you.Best of all, the training plan builder customizes your training plan based on your schedule. All you need to do is tell the training plan what days you can work out and for how long on each of those days. The training plan builder creates a training plan that is tailored to your level, goals, and schedule. It’s up to you to put in the work! Check out the latest features in the adidas Running and Training apps!*** More

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      Ab Workouts are a Waste of Time. Core Muscle Exercises are Better for Your Overall Health.

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      Core muscles are better than just abs. Why? Your core is one of the most important muscle groups in your entire body. Strong core muscles make everyday movements easier. Even though core muscles are so important, many people don’t know what they are. Worse, people think flat stomachs and chiseled abs are indicators of a strong core, but are actually unrealistic body images.This post will educate you on what your core really is, why core exercises are essential and which ones really work, and why standalone ab workouts aren’t really what you should do.What are Core Muscles?Your core is the muscle group found in the midsection of your body. Your core includes your stomach or belly area, mid and lower back, hips, and glutes (butt muscles). The major muscles of the core are your transverse abdominis, multifidus, pelvic floor muscles, obliques, rectus abdominis, erector spinae, and diaphragm. Given how many muscles make up your core, it’s no wonder why this muscle group is so important not just for sports performance but even for everyday health. Why are Strong Core Muscles Important?You use your core muscles in almost every activity you do. Core muscles help you pick things up, maintain proper posture and generate power during running and other activities. Strong core muscles also decrease the likelihood of back pain, especially lower back pain. Everything you do uses core muscles, so make sure you do your core exercises!Best Core ExercisesThe five best exercises for your core are:Plank Try these plank variations.Bridge[embedded content]V-Ups[embedded content]Russian Twist[embedded content]Leg Raises[embedded content]Check out the 10 Best Core Exercises to see how to do the exercises plus five more amazing core exercises! Follow along with this 16-minute core workout![embedded content]Why Ab Workouts are a Waste Of TimeYou may have noticed that this post hasn’t mentioned building washboard abs or flat stomachs yet. Many people believe that core muscles are the same as abs. While having that mythological set of abs can be a sign of strong core muscles, you may not get abs even when you focus on building core muscles.We are bombarded by images of super fit people and celebrities with chiseled abs. It’s no wonder so many people think having abs will mean they are instantly attractive and healthy. But being able to actually see your abs is mostly a function of low body fat, ab toning exercises that don’t build functional muscle, and even dangerous practices like intentional dehydration.Ab workouts like sit-ups, crunches and others only tone the abdominal muscles. Furthermore, these workouts don’t actually build functional muscle—the kind of muscle you need to live pain-free and do the things you want to do like picking up stuff (or kids) or setting a PR in your next half-marathon. What ab workouts actually do is strain underdeveloped back muscles, which can lead to severe back pain or even injury.Check out these plank variations that also develop strong and healthy back muscles:[embedded content]Don’t waste your time with vanity ab workouts and exercises. Build functional core strength you can actually use by doing the above exercises instead.How to Really get a Flat StomachSo, you really want to get a flat stomach even though you should really be focusing on building core muscles? Here’s how you can do it in the least amount of time:Do any of those things seem realistic, sustainable, healthy or fun? Don’t mistake vanity for health. Just because you can see your abs and they look defined doesn’t mean you have strong core muscles or are healthy. Instagram abs are a waste of time: build strong core muscles, butt muscles or even chest muscles instead!Get the truth about abs!Why You Don’t Need Rock-Hard Abs or a Flat StomachAbs and flat stomachs are unrealistic body images we all fall victim to. The images of wildly fit people many of us see in the media are not what we should strive towards. Focus on building functional core muscles that will actually make your life better and not just vanity muscles that you think will make your life better.Treat yourself: strive for health.*** More

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      9 Plank Variations You Have to Try

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      I am sure you have all probably heard of a basic plank, but what about these challenging plank variations for every level?Planks not only work your abs but also recruit your legs, arms, shoulders and your entire core. Plank-based movements are the foundation of my training and really help build total–body strength.Why? Because you are not isolating a single muscle group. You are integrating many different muscle groups in a practical way that mimics real-life movement.Not convinced you can get in an effective ab workout in only 5 minutes?Then you haven’t tried planking. I have 9 of my favorite plank variations to share with you today so that you can really understand the power of a plank.Beginner and Intermediate Plank Variations1. Plank T RotationsThis plank variation works your obliques and arms.Roll your toes to the side and stack your feet on top of each other. Pause in plank position and check your engaged core. Rotate hips and shoulders at the same time.[embedded content]2. Low Plank TapsThis fun alternative to the standard plank works your core, shoulders, glutes, hamstrings and triceps. Any kind of object will do. The faster you tap, the harder it gets! [embedded content]3. High Plank DumbBell Pull-ThroughNo dumbbell or similar piece of workout equipment? No problem. Just fill up a water bottle and use that instead! This dynamic plank variation works your core, shoulders and lats muscles. The closer your feet are, the more impact the movement has on your core and stability. Drop your knees to make this plank variation easier.[embedded content]4. High Plank Knee TouchesThis plank variation will have you sweating in no time! It works your oblique muscles and shoulders.Make this plank variation harder by keeping your feet closer together. This helps you work on stability and balance. Make this plank easier by moving your feet further apart.[embedded content]Advanced Plank Variations1. Side Plank Cross CrunchThis alternative plank will develop full-body coordination. It works your core, oblique muscles, hip flexors and shoulders. Keep your elbows under your shoulders. Don’t let your hips drop while rotating. [embedded content]2. Tiger Bend Push-UpIs this plank variation a plank or a push-up? It’s both! It works your core, shoulders, chest and triceps.Rock your body backward if your hips come up too much when lowering down onto your elbows. Start in an elevated position to practice this move. Focus on a straight line from shoulder to elbows and all the way through your wrists when coming up.[embedded content]3. Military WalkThis alternative to the classic plank is excellent for working your core, hip flexors, shoulder and trapezius/upper back. Try to move the opposite arm and leg at the same time for a smooth movement. Crawl backward and forward.[embedded content]4. Low Plank Walk-InsThis plank alternative combines the two classic yoga poses: plank and downward dog. It works your core, shoulders and legs. Slowly walk into a pike position. Keep your shoulders engaged. Keep your legs as straight as possible.  You can bend your knees to make it easier.[embedded content]5. Low Plank Booty TapsThis plank variation is a must-do for full-body strength! It works your glutes, triceps and quads. Make this move even harder by raising your opposite leg at the same time you move your arm. [embedded content]How should you incorporate planks into your workout?Choose 3-5 of these plank variations and try to do them for 30-60 seconds. Repeat 2-5 times if you can. I know that seems like a short amount of time, but—trust me—it’s challenging and you will probably need breaks. Often, I do an entire workout based on plank variations like these. Plus, you can plank anywhere and everywhere. Here are 9 more plank variations to try!If you have energy in the tank, you have the energy to plank!*** More