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#WORKOUTATHOME – Online-Fitnessprogramme für zuhause

#WORKOUTATHOME – Online fitness programs for home

The gym is closed, your sports club is shut, sports events are postponed – what now?

As is often the case in life, there is a solution: online fitness programs for home – THE alternative to keep your Body in top shape or to start getting summer-ready in time! In other words: no excuses!

Need a motivation boost?
Because sports can do so much more than just give you a bikini body:

With sports, you stay healthy & strengthen your immune system

Not only will your bikini body thank you, but your immune system will also be strengthened by sports, kept healthy in the long term, and actively support you during any illness!

Studies on the effects of sports and exercise on the immune system show that the number of white blood cells, especially the fast defense cells like phagocytes that destroy foreign pathogens and antibodies, increases after physical exertion. The release of defense substances in the immune system rises, and other systems involved in immunity, such as the spleen and lymph nodes, receive better blood flow, enhancing their performance.

Those who exercise regularly also improve their cardiovascular function. Because physical effort requires more energy and oxygen, the heart beats faster and pumps more blood through the body, training the heart muscle. This has a preventive effect and reduces the risk of sudden cardiac death in people with high blood pressure and other heart problems! And when the heart is happy, so are we!

Sports boost your mood

Sports are also a real mood lifter & fight off cabin fever. Scientific studies confirm that the body releases messenger substances during physical exertion, including endorphins, serotonin, and dopamine. While endorphins mainly have a pain-relieving effect and help us endure the effort more easily, serotonin and dopamine are also known as happiness hormones.
At the same time, sports reduce the release of stress hormones, especially cortisol. In other words: sports make you happy & relaxed!

Convinced? Then let’s go!
We have picked out our top 7 online fitness programs for home that are not only super effective but also a lot of fun! Another plus – all home workouts are free! There really are no more excuses now! 😉

Our top 7 online fitness programs for home

MADY MORRISON – Yoga for everyone, right from home!

If you’re looking for free yoga videos, Mady Morrison is a hot tip! On her website and her YouTube channel, you’ll find numerous yoga sessions – free of charge. So grab a yoga mat, activate your chakras, and unite Body and mind. With that said: Oooooommmmm….

PAMELA REIF – Muscle soreness guaranteed!

If you want to burn fat quickly and are up for a really tough high-intensity interval training, then Pamela Reif is just right for you! Her YouTube channel is full of various HIIT videos in different lengths – from 10 to 35 minutes, there’s something for everyone. But beware, don’t be fooled by the short duration; these videos pack a punch and will definitely get you sweating!

P.S. Although Pamela runs her channel in English, no English skills are necessary since most videos only show the exercises.

CONNY KREUTER – Dance salsa with her!

During curfews and quarantine, professional dancer Conny Kreuter has caught the bug and has been hosting a salsa party every Friday at 5:30 PM via Facebook livestream since the start of the lockdown! Your chance to become a salsa queen or king and bring out your Latino side! 😉

For even more distraction, you can find additional fitness classes on her Facebook page, which she also streams weekly! Wednesdays, 5:00 PM (60 min abs/back/coordination)
Sundays, 5:30 PM (30 min total Body home workout)

FITSEVENELEVEN – Everything from Zumba to boxing!

This channel is still very young but an up-and-coming YouTube channel offering a wide range of workout videos – from Zumba to boxing and meditation, it’s all there! There are “only” 12 workout sessions so far, but since the start of quarantine, 1-2 new videos are uploaded weekly – and they’re impressive! So if you want variety and not too long workouts, FITSEVENELEVEN is definitely the right choice!

HAPPY AND FIT PILATES – Perfect for your core!

Want a great full-body workout to strengthen muscles, especially the pelvic floor, abs, and back muscles? Then Happy and Fit Pilates is just right for you, even if you haven’t done much Pilates before! On their YouTube channel, the Happy and Fit Pilates experts offer free workout videos for different difficulty levels and always train various areas! Almost all videos require no equipment – occasionally water bottles are used, but you probably have those at home too! 😉
So let’s go and get happy and fit!

GLOBAL CYCLING NETWORK – For those with a home trainer at home!

Do you have a home trainer at home but rarely use it? Then it’s time to dust it off and really get going! Here’s a tip: I want to ride my…? Right: bicycle! Spinning is the perfect combination of fat burning and fitness booster. We recommend checking out the YouTube channel of Global Cycling Network! There you’ll find numerous spinning videos with different trainers who will push you to your limits! On top of that, you can also improve your English skills! 😉

PASSION4PROFESSION – Be part of the largest fitness community worldwide!

Have you heard of Passion4Profession? If not, it’s time – it’s the world’s largest fitness community offering numerous apps in 21 different languages for all areas of your Body to train – from abs, chest, arms to legs and buttocks – but not for free. However, what doesn’t cost anything are the many YouTube videos they have posted on their own channel. Here you get access to numerous workout videos, and on top, short 1-2 minute videos explain how to perform the exercises correctly – brilliant, right?

Drink vabon apex and get the best out of your Body

To be well supplied during your home workouts and to support your Body additionally, vabon apex must not be missing! The Body Optimizer is your loyal buddy on the way to your personal goal! Proteins of the royal class in the form of collagen peptides, soluble fibers, superfruits like green tea, blood orange, and guarana, a concentrated dose of vitamins and minerals skillfully support you in fat loss and muscle building, are good for your cartilage, strengthen your connective tissue, and increase your performance during training! The perfect formula to get the best out of you, your performance, and your Body!

Sources:

https://www.hammer-fitness.at/fitnesswissen/gesundheit/immunsystem

Tags: Gesundheit
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Was ist der Unterschied zwischen Triglyceriden & Ethylestern in Omega-3-Fischöl?

What is the difference between triglycerides & ethyl esters in omega-3 fish oil?

What is the difference between triglycerides & ethyl esters in omega-3 fish oil?  Omega-3 fatty acids occur in two different forms, as natural triglycerides and as ethyl esters. The difference between the two is crucial because it significantly affects how well omega-3 is absorbed in the digestive tract – and how effectively it can exert its effects in the body.  What are omega-3 triglycerides and ethyl esters?  Triglycerides are the natural storage form of fats in the human body and make up about 95% of the fats in our diet. Accordingly, omega-3 fatty acids in fish mostly occur in this form (1). It is called omega-3 triglyceridesbecause three fatty acids are attached to one glycerol-„are bound to the "backbone" – including EPA and DHA, the two main omega-3 fatty acids in dietary supplements. omega-3-ethyl ester (EE) on the other hand, do not occur naturally but are artificially produced in the lab. In this process, the fatty acids are first separated from glycerol. In a subsequent process, which transesterification is called, one fatty acid is attached to each ethanol molecule (alcohol) bound. Manufacturers use this process because it is necessary to purify fish oil and remove contaminants. Only in this way can highly concentrated and at the same time very pure EPA and DHA products be produced (3). Despite this advantages concerns ethyl ester fish oil strictly speaking to a fish oil concentrate. Legally it may as fish oil is called are actually semi-synthetic, because although ethanol and fatty acids are natural substances, they never occur together in nature.  To combine the benefits of high purity with the natural structure, ethyl ester fish oil can be converted back into its original triglyceride form in an additional step. In this process, is completely removes the ethanolgesplit and the free fatty acids then again bound again to glycbound to glycerol. The result is so-called re-esterified omega-3 triglycerides: highly pure, especially rich in EPA and DHA, and at the same time in their natural form. Since this final processing step is time-consuming and increases production costs by about 40%, many manufacturers skip it. For this reason, most omega-3 supplements available today still consist of the more cost-effective ethyl ester form instead of natural triglyceride fish oil. vabon consciously chooses this additional Sstep to for vabon oh!mega to use a particularly pure omega-3 fish oil in its natural triglyceride form. The triglyceride content of at least 90 % in vabon oh!mega is exceptionally high and offers ideal conditions for efficient absorption of omega-3 fatty acids.  Why is it so important to use triglyceride fish oil instead of ethyl ester fish oil use?  The most important The reason is that triglyceride fish oil the natural form of Omega-3 is and has a much higher bioavailability than Omega-3 ethyl esters (3)(7-11). This means that a larger portion of the EPA and DHA contained in triglyceride fish oil is absorbed and can be used than it is with Ethylester-fish oil is the case (2). Because before the body can the Omega-3 fatty acids contained in it, the body must first convert them extensively - dThis additional step makes absorption slower and less efficient. Studies show that Omega-3 fatty acids from triglyceride fish oil enter the blood faster and in larger amounts than from ethyl ester fish oil. This means that the body has more effective Omega-3 available at the same dosage. Another important difference concerns Stability of the fish oil. Ethyl ester fish oil oxidizes faster than triglyceride fish oil. Oxidation means that the oil decomposes through contact with oxygen and loses quality – in the worst case, it becomes unusable.  Omega-3 fatty acids are particularly sensitive, which is why fish oils are generally protected with antioxidants like vitamin E. However, studies show that ethyl ester fish oil oxidizes faster at all temperatures even with this protection than fish oil in its natural triglyceride form (13-16).  How much better are Omega-3 triglycerides compared to ethyl ester fish oil? The difference in numbers.  Many earlier studies are based on ethyl ester fish oil. Meanwhile, more and more studies specifically examine the differences between ethyl ester and triglyceride fish oil after absorption in the body. So can a study proves that Omega-3 fatty acids from triglycerides absorbed up to 71% better are better than from ethyl esters. Another study even shows that fatty acids from triglycerides compared to a up to 400% higher absorption rate show.   Medically speaking are considered eElevated blood triglyceride levels as an important risk marker for cardiovascular diseases and increase the risk of a heart attack. One six-month study to Omega-3 supplements illustrates, that Omega-3-fatty acids significantly in triglyceride form more effective at lowering blood triglyceride levels contribute as ethyl ester fish oil. Why so Make compromises? Choose vabon oh!mega – nnaturally, hochrein and oOptimally available.  Sources  (1) H Carlier, A Bernard, C Caselli. Digestion and absorption of polyunsaturated fatty acids. Reproduction Nutrition Development, EDP Sciences, 1991, 31 (5), pp.475-500(2) Schuchardt, J., & Hahn, A. (2013). Bioavailability of long-chain omega-3 fatty acids. Prostaglandins, Leukotrienes and Essential Fatty Acids (PLEFA), 89(1), 1-8.(3) Dyerberg, J., Madsen, P., Møller, J., Aardestrup, I., & Schmidt, E. (2010). Bioavailability of marine n-3 fatty acid formulations. Prostaglandins, Leukotrienes and Essential Fatty Acids (PLEFA), 83(3), 137-141.(4) J Neubronner, J.P. Schchardt, G Kressel, M. Merkel, C von Schacky, Ahahn. Enhanced increase of omega 3 index in response to long term n-3 fatty acid supplementation from triacyglycerides versus ethyl esters, Eur J. Clin Nutr. 65 (2011) 247 -254.(5) J.P. Schuchardt, J. Neubronner, G Kressel, M Merkel, C von Schacky, A Hahn. Moderate doses of EPA and DHA from re-esterified triacyglycerols but not from ethyl-ester lower fasting serum triacyglycerols in statin-treated dyslipidemic subjects: results from a 6 month randomised controlled trial.(6) Davidson MH, Johnson J, Rooney MW, Kyle ML, Kling DF. A novel omega-3 free fatty cid formulation has dramatically improved bioavailability during a low fat diet compared with omega-3-acid ethyl ester: The ECLIPSE (Epanova compared to Lovaza in a pharmacokinetic single dose evaluation) study. J coin Lipidol 2012;6:573-84. (7) El Boustani S, Colette C, Monnier L, Descomps B, Crastes de Paulet A, Mendy F. Enteral absorption in man of eicosapentaenoic acid in different chemical forms. Lipids 1987; 22:711-4. (8) Lawson LD, Hughes BG. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacyglyceriols or fish oil ethyl esters co investigated with a high fat meal. Biochem Biopsy REs Commun 1998: 156:960-3 (9) Lawson LD, Hughes BG. Human absorption of fish oil fatty acids as triacyglycerols, free acids, or ethyl esters. Biochem Biopsy REs Commun 1998: 152: 328-35. (10) BeckermannB, Beneke M, Seitz l. Comparative bioavailability of eicosapentaenoic acid and docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers. Arneimmittelforschung 1990;40:700-4. (11) Schuchardt JP, Schneider I, Meyer H, Neubronner J, von Schacky C, Hahn A. Incorporation of EPA and DHA into plasma phospholipids in respnse to different omega-3 fatty acid formulations- a comparative bioavailability study of fish oil vs krill oil. Lipids Health Dis 2011;10:145. (12) Yang, L.Y., A. Kuksis, and J.J. Myher, Lipolysis of menhaden oil triacylglycerols and the corresponding fatty acid alkyl esters by pancreatic lipase in vitro: a reexamination. J Lipid Res, 1990. 31(1): p. 137-47. (13) Lee, H., et al., Analysis of headspace volatile and oxidized volatile compounds in DHA-enriched fish oil on accelerated oxidative storage. J Food Sci, 2003. 68(7): p. 2169-77. (14) Yoshii, H., et al., Autoxidation kinetic analysis of docosahexaenoic acid ethyl ester and docosahexaenoic triglyceride with oxygen sensor. Biosci Biotechnol Biochem, 2002. 66(4): p. 749-53. (15) Litiwinienko, G., Daniluk, A., & Kasprzycka-Guttman, T. , Study on autoxidation kinetics of fats by differential scanning calorimetry. 1. Saturated C12-C18 fatty acids and their esters. . Ind Eng Chem Res 2000. 39(1): p. 7-12. (16) Sullivan Ritter, J.C., S.M. Budge, and F. Jovica, Oxidation rates of triglyceride and ethyl ester fish oils. Submitted to Food Chem (in review), 2014. 

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