Which sport should I try first?

Which sport suits me? Find out with this test!

In addition to strength and endurance, flexibility is one of the most important criteria for physical fitness. With these exercises you test how flexible you already / still are

Whether we like running, cycling or doing yoga depends on our life code. It gives clear answers to the following questions:

  • Which sport is right for me? How are we programmed for leisure, friendships, nutrition and exercise? Is harmony and balance important to us, or tingling and variety? Are we looking for calm or risk? Do we want to get fit effortlessly, prefer fun or lifelong health - or something of everything?

Sport as a test - for us as humans!

Sports like yoga and gymnastics are often favored by women because they are simply much more calming and relaxing for the body and mind. And at the same time you burn calories and strengthen your muscles - it couldn't be better. By alternating between muscle tension, breathing techniques and muscle relaxation, yoga is ideal for people who long for peace and balance and where sport acts as an access to inner peace and relaxation. However, yoga is not automatically something for everyone, because your own motivation and well-being during exercise can vary greatly. But which sport suits me?

Criteria character & attitude ...

In addition to everyday life, character traits and attitudes also play an important role, whether you like a sport or find it rather boring or, in extreme cases, too risky and exhausting. For example, water sports - whether sailing, surfing or kiting - are not for everyone because they seem more dangerous and you have contact with a - sometimes uncanny - element: water.

Many people have respect for the sea and associate fears rather than joy with the element water.

Others, on the other hand, see water sports as the perfect challenge and feel a motivating thrill. You need the variety and the allure of the unpredictable in order to be able to go to your limits and to feel deeply relaxed and refreshed afterwards.

  • Only when we know our life code can we find the sport that suits us. Are you more of the balance type, the dominance type or the stimulation type? Exclusively for FIT FOR FUN, sports scientist and motivation expert Dr. Michael Despeghel put together a life code test. Find out your life type - we will then tell you which sport will inspire you. And now do the following test first!

Sport put to the test: the right one for every age

You have never been active, you want to start and you don’t know how? Here we explain how beginners get started in a healthy lifestyle - and what you have to consider at what age

Sport makes you happy! Sport keeps you young! You're never too old for sport! What sounds like trite phrases to some is, for Sieghard Murawski, therapist and sports scientist, a joyful certainty: "Happiness hormones are released during exercise," says the 39-year-old from Munich. Even more:

“The positive effects set in at any age. Even if you've never done any sport. "

But how does someone start who works up a sweat at the sight of running shoes? At a young age you just get started, but from the age of 25 at the latest, a physical history is recommended for absolute beginners - preferably with a doc - and the self-test in our picture gallery (see above). Our expert explains what happens in the body of an untrained person and with which sports everyone - regardless of age - can get fit, young and healthy ...

Please note:

The team of three is essential for physical success nutrition, training and psyche. The latter plays an essential role at any age. For example, family plans or a career take up a lot of time and energy - which also affects physical resilience. So avoid too much stress! However, eating a healthy diet is just as important. The food should therefore be predominantly clean, natural, seasonal and regional!

Sport from 25

In addition to your career and the addition of your family, your own body also changes

It happens in the body
While testosterone levels peak at 25 in both men and women, they gradually decline after 30. This makes building muscle more difficult - but not impossible. The metabolism also slows down.

Sports beginners will notice enormous increases in performance after just 6 weeks, as they raise their testosterone level and stimulate the metabolism. Many who start marathons or triathlons at this age can still achieve excellent times with consistent training. However, mothers should rest and regenerate for the first 6 to 8 weeks after giving birth. Only then can you start with simple exercises such as planks and crunches to strengthen the core muscles and thus prevent herniated discs, for example.

Endurance sports
Endurance and weight training complement each other. However, strength training is always preferable to cardio training, as it balances out muscular imbalances and stabilizes the joints. Important: start slowly! Because too much effort is not healthy for beginners. The type of load on the cardiovascular system does not play a major role. It is crucial that a large part of the muscles is activated and the heart rate increased. In addition, the drop-out rate when exercising too intensively is particularly high among those who are new to sports.

Strength training
If you want to build up muscles, you should start with high volumes - so many repetitions: Multi-joint basic exercises such as squats, deadlifts, bench and shoulder presses are trained 5 times a week with 1 set and 20 repetitions each. This means that you train with light weights first. In this way the body learns a clean technique, because it should never be exercised at the expense of the quality of movement. After 6 weeks, the intensity is increased with 3 sets of 15 repetitions on 3 days with heavier weights. After a further 6 weeks, the maximum strength is trained with 5 sets and 5 repetitions. Then you start from the beginning. This principle can be used at any age!

Sport from 40

Stress at work and a lack of exercise are noticeable

It happens in the body
Testosterone production continues to decline and the body needs longer regeneration times. Menopause begins in women: the hormonal balance changes. In addition, especially in working people, the cortisol level rises due to stress, which in turn causes a further decrease in testosterone and happiness hormones. In addition, the hormone counteracts fat loss. Hard exercise would now be an additional burden on the body. That is why you should try to avoid stress triggers in everyday life before you exhaust yourself with exercise.

Previous sports gruff should consider which sport they have always wanted to try and which can be easily integrated into their own everyday life. Forcing yourself to do sport on a permanent basis will not succeed - fun is the best injection of motivation. Asian martial arts such as karate, kung fu or tai chi are very good because they lower the cortisol level with meditative exercises and initially pose little risk of injury. Cognitive skills are also trained through the complex movement sequences.

Endurance sports
For those starting out in sports at this age, it is worth purchasing a heart rate monitor. If you want to know exactly, you can do a performance diagnosis. Because in endurance sports you should stay in a less strenuous area at the beginning so that the ligaments, tendons, cartilage and joints slowly get used to the intensity.

Weight training
The focus is not on building muscles, but on health-oriented training. In particular, the stabilization of the back, as prolonged and incorrect sitting can lead to a herniated disc. Experience has shown that exercisers stay longer with this goal (than for vain motives), because this lowers the frustration threshold. Through weight training during menopause, women can regulate their hormonal balance and reduce side effects such as hot flashes, sleep disorders and mood swings.

Sport from 50

50 is the new 30! So it's high time to do something for your youth ...

It happens in the body
The testosterone continues to drop, and the first signs of wear and tear are noticeable. Less and less collagen is formed in the skin, which is why it begins to hang - wrinkles appear. The muscles recede and the relationship between muscle and fat mass shifts negatively in favor of fat. In men, this leads to an increased production of the female sex hormone estrogen. In women, on the other hand, the level of estrogen has continued to decline since the onset of menopause. Bone loss and obesity are typical side effects at this age.

At this age, women and men should work on their flexibility and train the cardiovascular system. Because work stress and inactivity are often associated with an unhealthy diet, arterial constrictions and deposits as well as shortened tendons and ligaments are likely. Therefore: change your diet to unprocessed foods and practice extensive stretching, as this becomes more and more important with age. Joint-friendly sports such as swimming, cycling or walking as well as courses such as Qigong and Tai-Chi are recommended.

Endurance sports
The entry into endurance sports should be particularly gentle, especially when running. Beginners start with a mix of running and walking, alternating one minute each over a period of half an hour. Later you can increase the running intervals and shorten the walking intervals until half an hour of continuous running is no longer a great effort.

Weight training
Controlled movements are particularly important from a certain age to avoid injuries. In order to develop a feeling for the correct movement sequences, it is recommended to train on machines before switching to the free weights. If exercisers stay on the ball consistently, men can lower their estrogen level and thus get rid of their fat reserves, whereas in women the bone density increases again. This makes breaks less likely.

Sport from 60

Put on your lazy skin at retirement age? Better on the weight bench!

It happens in the body
In the sixties testosterone is almost at its lowest level. If men at that age are also overweight, estrogen takes over. Reversing this condition becomes all the more difficult as the metabolism cannot respond adequately. The heart's performance is also reduced as the muscle fibers are replaced by connective tissue. The consequences can be increased blood pressure, cardiac arrhythmias and shortness of breath. In addition, the ability to coordinate decreases more and more.

From sixty on, mobility should become more and more important. Stretching exercises improve the blood supply to the muscles and thus the flexibility of the body. But spine and aerobics courses also require natural movement patterns, which should be retained for as long as possible. In general, sporting activities that stimulate the brain in as many different ways as possible are recommended: the more tactile and sensory stimuli that have to be processed, the better.

Endurance sports
If signs of wear and tear are noticeable in the body, sports without high impact loads make sense; For this reason, swimming, walking and cycling - or simply walking (because a pedometer motivates) - should be preferred to running. Exercises such as standing on one leg, brisk walking backwards or dressing with the “wrong” hand also train coordination skills, which can prevent falls. Exercise classes are of course also very effective at this age.

Weight training
Strength training is an effective prophylaxis against osteoporosis and obesity in old age, even for seniors. Since muscle deterioration progresses rapidly in old age without physical training, strength training is the most effective means of maintaining strength for a long time. Advanced training should initially take place in the studio under professional supervision on power machines.

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