From Effective: These gym machines in the gym do not help

You're really proud of yourself, if you ever make it to the gym ? So that the whole thing is worthwhile and you do not torment yourself on the various devices in vain, we will tell you which fitness equipment you would rather avoid.

The recumbent bike ends up in first place in our ranking of the most inefficient fitness equipment in the gym. Why? You sit on a cushioned chair and kick your legs a bit. That takes the muscle off a lot. You really do not work up a sweat. Plus: From the half-sitting / half-lying position, the power transmission works badly. The result: the effectiveness decreases in addition.

Ladies, now you have to be strong. Our beloved crosstrainer does not keep what he promises. Not only that the movement on the device is totally unnatural. If we are completely honest with ourselves: rarely do we really go to the limit on the cross trainer.

Per se, nothing speaks against cycling in the gym. The problem here is just that office people here often fall into the same attitude as at the desk, which does not do the neck and back muscles well. On top of that, many people are distracted while watching TV and so distracted from their training. The training effect: as good as not available.

You can safely ignore the stepper. Why? The movement pattern is not functional or natural, the range of motion is limited and apart from the fact that the heart rate increases during exercise, there is no obvious benefit to using the stairstepper. Better: use the stairs more often in everyday life.

4 ways to lose weight with coconut oil

Whether for a soft skin, as a hair cure for spiky tips or whiter teeth: coconut oil is a real panacea when it comes to beauty .

Coconut oil is one of the healthy fats and can even help with weight loss, as various studies have shown. So the oil can prevent fat from being stored by the body. It also acts as a natural appetite suppressant.

The reason: Coconut oil is rich in saturated fatty acids, which the body uses very easily and quickly, which in turn means that you are fed up faster and longer. But that's not all!

Although coconut oil acts as an appetite suppressant, that does not mean that it is also totally low in calories. Like other oils, coconut oil contains saturated fat. Therefore, you should take it only in moderate quantities to you. If you eat it straight, 1 tablespoon of coconut oil per day is sufficient to lose weight.

You do not like the pure oil at all? Then just stir 1 spoonful of coconut oil in hot water (drinking warm water in the morning stimulates digestion) or pour it into your herbal tea. Although coconut oil is initially solid, it melts in warm drinks.

The best and easiest way to integrate coconut oil into your daily diet is to cook with it. Use it in your favorite recipes instead of butter or olive oil. Works even with smoothies or desserts.


As mentioned earlier, coconut oil contains saturated fatty acids. This particular type of fatty acid not only prevents fat from being stored by the body but also acts as an appetite suppressant. The reason: it is filling quickly and long, although you have not eaten much. So, take a spoonful of coconut oil 20 minutes before the meal - and your hunger is almost gone.

That's why jogging alone messes up your Knackpo!

Sport is her passion: Eileen Gallasch provides you regularly with fitness tips and training exercises. The personal trainer from Berlin has already motivated many people to strengthen their health . Now it's your turn! Have fun with the Knackpo exercises!

The days are getting longer, the skirts and pants shorter . For figure-conscious ladies it's time to get up earlier to sweat even before working in the park. Running is healthy, strengthens the heart and lungs and melts the bacon! It is best to walk in the early morning before breakfast. As sport suppresses hunger, you simply postpone your first food intake to lunch. In order to save calories, there is then a small salad without bread, because carbohydrates are frowned upon by all who pay attention to their slender waist. Sounds very plausible and feels great.

At least until the mirror look at the bikini purchase instead of the desired pop a flat soft rump presented: the Cardiopo! What has happened there? You have to imagine that every workout is a strain on our muscles, to which they ideally respond with a positive adjustment, ie with an invigorating and improving performance. But if you do not provide your body with nutrients after the effort, the muscles can not regenerate.

You force your body into a state of deficiency and the longer you torment yourself with this sports hunger cure, the more you cannibalize your muscles. So you lose active shaping muscle mass and slow down your metabolism. The body learns to secure its basic functions with a lower calorie intake.

The important thing is that a slender, tight body of muscle and connective tissue is formed. You can influence this only by effective training stimuli combined with the right nutrient supply.


In addition to nutrition, a targeted strength training has proven to be particularly effective for the Knackpo. Because a well-formed butt is nothing more than a well-trained buttock muscles. You do not have to go jogging for that. If you are new to weight training, it is best to start with body weight exercises.

This is how much exercise you should be able for at your age

The folks over at Virgin Active commissioned a survey to find out how much exercise you should be able for, according to your age.

They found that when you're in your 20s you should be able to run 5k in 30 minutes, perform 20 burpees in a row and hold a full plank on both sides for a minute each.

The timings and difficulty decrease once you're in your 30s and go down every decade.

In your 20s:
Run 5K in 30 minutes
Perform 20 burpees in a row
 Hold a full plank for one minute each side

In your 30s:
Run a mile in less than 9 minutes
Hold a plank for 45 seconds
Deadlift more than 50% of your bodyweight

In your 40s:
Sprint for 60 seconds without stopping
10x press ups without stopping
Touch your toes comfortably whilst keeping your legs straight

In your 50s:
Run at a moderate pace for 60 seconds without stopping
5x burpees without stopping
Lower yourself into a cross-legged sitting position on the floor (without using your hands) and then return to standing

In your 60s:
Regularly take more than 10,000 steps in a day
Perform 12 bodyweight squats without stopping
Touch your fingertips with one hand over your shoulder and the other behind your back

In your 70s:
Walk a mile in less than 16 minutes
Climb a flight of stairs with 10 steps in under 30 seconds comfortably
Rise to stand from a chair without using hands or arms and repeat 12+ times in 30 seconds

Exercise and keep a toned perineum

Leaks that occur during the sport? It is the incontinence of effort , which indicates a lack of tonicity of the perineum , but also poorly performed exercises. We often do not dare to talk about it , but precautions and solutions exist.

An association, Sport and specificities for women , has become aware of the problem and offers various tips. As stated by the association, created by a physiotherapist and chaired by a gynecologist, the female anatomy was not sufficiently taken into account in the advice given for the training and the practice of the sport. And this is how women find themselves doing "abs" (with high intra-abdominal pressure), or warm up by jumping on site, in a deleterious way for their perineum. Result: leaks and often, avoidance of sports activity!

The association has therefore set up a "passport", which, in addition to helping to identify its perineal problems, gives advice on the directions to take depending on his sport (both in terms of breathing at the time of the effort, that of "perineal locking") and its problem and sensitizes on what to do (and avoid doing!) everyday. This passport is declined according to the ages of the life (cost: between 20 and 30 euros).


The association offers workshops for individuals, but also collaborates with sports associations, awarding a label certifying that the training is adapted to the female anatomy. The workshops are varied: they can take place in group or solo, can address the sexuality (the perineum having a major importance in the sexual relations), the particular case of the pregnant woman, or that of the teenager.

With these 5 home aids you can save yourself the gym!

"After work, it's definitely going to be in the sport!" - We all take it over again and end up with a bar of chocolate on the comfortable couch, where another episode of our favorite series is waiting for us. Now we'll show you five utensils that will save you the way to the gym and keep your body fit!

1. The gymnastics mat
Nobody should have to do without this classic. Especially your abdominal muscleswill thank you if you daily for 15-20 minutes on your newGymnastics mat räkelst. Pick a suitable fitness video, take a look at some exercises of your choice and off you go! By the way, it's great to watch the favorite series - and without any guilty conscience.

2. The Sling Trainer
No matter if you want to train your legs, stomach, butt or arms, this is the perfect utensil for all your muscles ! The fitness equipment, which consists of an elastic rubber band and two handles, saves space and is also suitable for transport - so a short work-out on vacation is no longer a problem. There are no limits to your creativity in choosing the exercises: You can attach the sling trainer to your door or tree in the garden at home, or simply create the necessary resistance through your own body.

3. The vibrating rod
Tension, poor posture and one-sided stress in the workplace - with this fitness device for home you say your back painthe fight! How it works: The rapid shaking movement of the rod is transmitted via your arms in the deep muscles of your body, which is thus stimulated positive. Through the new back and abdomen not only reduce your pain, but also stimulate your metabolism . Another positive side effect: Your connective tissue is also strengthened! strengthened muscles in

4. The kettlebell
This home fitness device is reminiscent of an iron ball with a handle and is perfect for effective strength training . In addition to building muscle, you can also strengthen your heart and your circulation with the kettlebell . Your flexibility , speed and ability to coordinate are also optimized . Especially the training of legs and arms gives you a whole new touch with this utensil!

5. The hula-hoop tire

With much fun to the desired fitness success: Krame the already beloved as a child tire from the basement, start a good mood song, get your best friend and brings together so the annoying belly fat to melt! The simple but highly effective exercises with the fitness device not only tighten your stomach, but also train legs , buttocksand back . And best of all: The loose circular movements will get rid of your cellulite!

This is more effective than exercising

Exercise is good for the body anyway, and has many beneficial health effects. But if exercise alone will make you lose weight is less sure, KK.no writes . According to personal trainer Angelica Gabriella Bjørnestad, there are many who overestimate the effect the training will have on weight.

Yes, I will say. Many think is that "now I have started training, now I will lose weight", but it does not happen, says Bjørnestad, who works at Sats Elixia Ringnes Park in Oslo.

There is one thing that is far more important when it comes to weight loss: diet.

"The diet is the most important thing. Should you lose weight with exercise alone, then you need to exercise very much depending on how "bad" your diet is. The most important thing is to add better eating habits, "explains Bjørnestad.

Of course it is very good to work out. However, when it comes to the diet, there is often a little less needed to see an effect on weight. Bjørnestad points out, however, that losing weight is not about eating boring food or eating a diet.

"It's about lying in a calorie deficit over time. Making healthy foods that look and tastes good is important for maintaining good eating habits, "she says. When it comes to exercise, it's most important to actually do it - and not just when you want to lose weight.