CHECK Magazin - Gesundheitsmagazin für Männer No.15

CHECK MAG #15
HOW MUCH IS
YOUR HEALTH
WORTH TO YOU?
Since 2021 I have been a certified group fitness as well as personal trainer (A licence) and nutritionist
with my company Healthy Push. The name says it all, because I motivate, move and accompany people
on their way to a healthier and fitter lifestyle. That’s why I’ve put together some suggestions for you on
how to make the annoying transition from the warm to the cold season more grounded and healthier.
As the days get shorter, we get less sun, which leads to
a higher release of the sleep hormone melatonin. However,
you can counteract fatigue and listlessness with
exercise. Sport activates the release of the so-called
happiness hormones serotonin and dopamine, so please:
do not miss out on exercise in the fresh air, especially in
the winter. Just 20 minutes of casual running, walking
or cycling is enough to get the positive hormones
bubbling. This strengthens the immune system and
promotes the production of vitamin D, which provides
better protection against infections. 150-300 minutes of
moderate activity per week already helps your health.
Your benefits of a
personal training
→ More motivation
→ Maximum effectiveness
→ Individuality and flexibility
→ Expert knowledge
→ Learning the right
technique and breathing
→ Holistic advice
→ Simply more fun in life
Healthy Push
Dennis Gerecht
www.healthypush.de
PS: I post new exercises, recipes
and health facts daily on Instagram:
@healthypush_berlin
BUT IT’S SO COLD OUTSIDE!
Why miss out on callisthenics, boot camp or personal
training in the park in winter? Objects like branches,
stones, stairs or park benches can turn the entire park
into an open-air gym.
In colder temperatures, all you have to do is …
... extend the warm-up to minimise the risk of injury.
Easy running, jumping jacks, lunges or squats get the
muscles up to temperature and prepare the body for the
stress of the workout. The more intense the workout,
the longer the warm-up should be!
... make sure to wear warm clothing and suitable
headgear to protect your sensitive ears. An enormous
amount of heat is lost through the head and forehead.
Your neck and chest should always be covered! Breathable
and moisture-wicking functional clothing maximises
the training effect and just feels better to wear.
... protect your hands and feet. Gloves and warm
socks made of insulating materials should protect the
skin from the cold and be breathable. In winter, warmer
and above all waterproof sports shoes are necessary!
... also drink a lot, because the fluid requirement is
similarly high as in summer. Water or sugar-free teas
are best drunk lukewarm to warm!
So: don’t let the darkness demotivate you. Keep moving
and if you lack the necessary motivation, simply treat
yourself to a healthy push with a personal trainer. (dg)
Personal Training54