A lot of sport in childhood and adolescence improves bone density and bone growth. An increased risk of bone fracture is not associated with an increased training. Experts therefore call too much movement at a young age.

A lot of sports in childhood and adolescence improves bone density and bone growth. An increased risk of bone fracture is not associated with an increased training, as Swedish scientists have recently found in a study. “The first 20 years of life determine the bone density of people,” Monika Niehaus also said the Professional Association of Child and Adolescent Physicians. “Above all contribute movements against gravity, such as ball games, running and hopping a positive effect,” says the child and youth care professional.

In the study, during an observation period of four years trained about 800 students in addition to the normal physical education 200 minutes a week running, jumping, rope climbing and ball games. The comparison group, around 1,500 students from neighboring schools have graduated next to the school sports for 60 minutes a week, no training. The result: for intense trained children have improved bone density and bone growth, but that it is more often than the other students came to bone fractures.

Bjarne Löfgren and his team of researchers at Lund University suggest that young people “collect” to 25 or 30 years with lots of exercise and good nutrition as much bone mass should. The bone density that is reached between 20 and 30 Age of its maximum and then drops continuously. “A strong bones in old age is more stable bone” says Niehaus.

Soon it is time again. In a few weeks starting the ski season. It is time to prepare the body to it. Without training preparation otherwise be later than the third or fourth day come to light fatigue and injuries threaten!

Often satisfy simple exercises to bring the body already at home in shape. For fittest drivers on the track more fun. Without a strong and muscular endurance without the necessary pass the winter sports nearby. The exception among athletes who were on active all year and have strengthened their muscles and put the cardiovascular system going. Less active should start no later than four weeks before winter vacation with the training. Optimally, it would even be about 3-6 months ago to do something regularly for the muscles, ligaments, tendons, bones and joints and the heart, for so much time these structures to adapt to the stress. But most of this period is not realistic for many, unfortunately. But even with two or three (at least 30 minutes) units per week in the last 30 days before entering the runway still a lot can be achieved. The endurance capacity can be increased quickly. A feeling for the movement of the ski or snowboard from the last holiday to internalize again, indoor ski slopes offer the opportunity to refresh.

A small ‘Get fit program’ for the home is often the best entry in the ski season. Particularly important are exercises for abdominal and back muscles, they stabilize the body and provide the necessary balance on the skis. In addition, thighs and buttocks are in high demand when skiing. Possible exercises at home:

For the straight abdominal muscles:
You are in the supine position, both legs are positioned at 90 ° of knee flexion. Press your heels into the ground and pull on your toes. The arms are parallel to the trunk, the palms are in the wrist angled so that the fingers point to the ceiling. Lift head and shoulder blades slowly off the ground. Insert here the hands just above the soil toward the feet. The lumbar spine is still present. 15 – to 20-times repeat, 3 sets.

Important: Be sure to keep breathing, even if it’s hard! On the way back to run very slowly and controlled.

For the back and buttocks:
Lie supine on the floor and place both feet on the ground. Cross your arms over his chest. Lift your butt as far from that, the body from the shoulders over the hips to the knees a line. Now stretch the left leg in extension of the shoulder-hip-knee line up. Alternative: It is easier when the arms are being used as support in addition to the body and then straighten the leg. Hold this position 10 to 15 seconds and then switch the leg. Per Page 2 – Repeat 3 times.

Important: Make sure the stability of the lumbar-pelvic hip region. The pelvis should not fall on the side of the raised leg.

For the legs, the so-called squat
In the hip-wide stance, the knees bend slightly and tighten your stomach. Slowly push your buttocks backward, as if to sit down and bend your knees to 90 degrees, the feet remain firmly on the ground. Bottom for 3 breaths keeping the position and set up slowly, the legs should be kept while slightly bent.

Important: your knees do not go beyond the toes. Try your toes, always keep in mind.

In order to train the endurance to regular walking, cycling or swimming for the heart and circulatory system are positive. But small exercises in everyday life, such as for example brushing the teeth on one leg standing or swaying on tiptoe to train the balance. So start now with the training, then the holiday is twice as fun!

Young adults who are physically fit, have a higher IQ score, and study more at university, according to the results of the study by researchers at the Sahlgrenska Academy of Göteborg University and Sahlgrenska University Hospital in Sweden.

For their study, the scientists analyzed the records of 1.2 million Swedish young men from the birth cohorts from 1950 to 1976, which made their military service. The team evaluated the results of fitness and intelligence tests, which the men had made in the inclusion in the military.

Fitness, muscle power is not essential
The study presented a clear link between good physical fitness and better results open the intelligence test. The relationship was with logical thinking and language comprehension at the most pronounced. However, influenced only fitness, i.e. physical endurance, the results of intelligence tests, but not the muscle power. “Fit to be said in this connection that people have a good heart and lung capacity, and that their brain gets a lot of oxygen,” said Michael Nelson, professor at the Sahlgrenska Academy and chief physician at the Sahlgrenska University Hospital. “This might be one of the reasons why we see a clear link with fitness, but not with muscle power. We also know growth factors that play an important role. ”

Environmental factors are more important than intelligence genes
The researchers analyzed the data of twins among the recruits, and could thereby show that can explain the relationship between fitness and a higher IQ score primarily by environmental factors and not by an influence of genes. “We have also shown that young people, improving the age of fifteen and eighteen years their physical fitness while boosting their mental skills,” says Maria Åberg, the researcher at the Sahlgrenska Academy and Doctor at Åby health center. “That’s why sport is an important school subject and a must if we are to have success in mathematics and theoretical subjects.”

The researchers compared the results of further tests of fitness during the military service with the social and economic status of men in later life. Those who were fit with eighteen visited more frequently later a university, and many of them found work in higher skilled occupations.

A correlation between physical fitness and mental performance has been demonstrated previously in studies on animals, children and seniors. Contrast studies were performed on young adults up to now are contradictory. At the age of twenty years, our brains could change its continued mental and emotional development is still fast.

If athletes take other food than the “average consumer ” and this also applies to the competition schedule? Dr. Thomas Kurscheid gives tips for balanced and functional sports-nutrition.

In principle, based nutrition for athletes at the full-mixed diet. What an athlete needs more of certain substances is supplied sufficiently by the higher total food intake. This full mixed diet for athletes should have the following characteristics: adequate fluid intake, a high nutrient density with high-quality protein, and fat carbohydrate stresses controlled. The necessity of taking dietary supplements is not well in competitive sports. Also of diets athletes should be discouraged.

Before competition
Before the competition is the Glycogen saturation (filling the carbohydrate storage) recommended, that is, 4 days before the competition, the supply of carbohydrates and reduces the intensity of training. 3 hours before the race should be no fat or fiber-rich meals are eaten, as they remain in the stomach and delay the arrival of fed during the competition would quickly absorbable carbohydrates.

For endurance of more than an hour it comes to empty the Glycogen depots, so that shortly before and during exercise, the supply of rapidly absorbable carbohydrates such as maltodextrin, in combination with various sugars such as glucose and fructose, is recommended.

And after that?
Following exposure, the fastest Glycogen depots be filled by rapidly absorbable carbohydrates such as sugar, followed by complex carbohydrates such as spaghetti, rice, potatoes and bread.

The protein requirement for amateur athletes is 15% of the total daily amount of energy, ie 0.8 grams per kilogram of body weight. During intense exercise, the demand to 1.4 grams per kilogram of body weight in both endurance and power in sports. When strength training, the timely inclusion of protein seems to favor during and shortly after training to increase muscle mass.

When fat athletes should pay attention to the adequate intake of essential, easy-and polyunsaturated fatty acids, ie fish, canola and olive oil preference.

The fluid intake during physical exertion should be given special attention, especially when it is hot. At the beginning of the load should be balanced hydration. One should, until two hours before the stress, therefore, again be drinking a pint in small portions. As the load it may be necessary to comply with drinking to 1 liter per hour. Especially for longer loads on a sodium intake (salt) of 1 g per liter to respect water. During, and after exercise but the supply of diluted fruit and vegetable juices is recommended, also because of natural potassium content.