- 2 days ago
Why do some people love intense workouts while others struggle to get moving? We look at fitness personalities, CrossFit, exercise addiction and the surprising power of walking.
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00:06these guys must be seriously fit at least if the flamingo test is anything to go by
00:14stand on one leg for 43 seconds and you're among the fittest 18 to 39 year olds and here's another
00:21one can you stand up without using your hands it's harder than it looks we'll put it to the
00:29test on in good shape standing up without using your hands andre and anna try to sit to rise test
00:52i'm sitting rise test the sit to rise test measures several abilities at once muscle strength flexibility
00:59and coordination but even andre doesn't always manage it now they've set themselves some new
01:10goals anna wants to take the stairs more often and walk 8 000 steps a day andre's goal is 10
01:20000 steps
01:21a day so how's it going i've already done 5 000 steps today and now i'm heading back out with
01:30the dogs i got a haircut and need to get my new id my goal is 10 000 steps normally
01:39i drive but now
01:40i'll get some more steps in andre's already a regular at the gym he lifts weights three times a week
01:55i don't want to be weak and frail when i'm older i want to build strength and keep it and
02:01that won't
02:01happen if i just sit around so i go to the gym in germany about 14 percent of adults have
02:13a gym membership
02:14they go to train take classes or do yoga but getting started isn't always easy
02:25sports scientist zara koble studies what motivates people to stick with exercise
02:31in one study a thousand people got a free gym membership for eight weeks
02:38an impressive 99 percent stuck with the program till the end
02:43and three years later a third were still exercising regularly
02:55it wasn't really about money it was about motivation about opportunity
03:01people kept saying i know i should be more active but there was always a but this project changed that
03:09it wasn't the fee that mattered it was the push to finally get started and just do it
03:15in another study koble's team surveyed more than 2 000 gym goers to see what keeps them motivated
03:23they identified six fitness types there's the enthusiast long-term members who train five or six times a week
03:34the ambition-driven type always pushing their limits
03:39others are in it for the fun and community with no fixed goal
03:46the pragmatist wants maximum results in a minimum of time
03:52they're all about efficiency
03:56the discipline types work out consistently for their health
04:02and finally there's the inconsistent type
04:05keen to exercise but easily sidetracked
04:12so where do andre and anna fit in
04:17i go to the gym because as i get older i want to stay fit and healthy
04:23i'd say anna is a mix of two types
04:25inconsistent
04:27she needs structure and support
04:29but she's also motivated by fun
04:31she enjoys classes and that keeps her going
04:37so what about andre
04:40andre is the classic discipline type
04:43he knows exercise is important for his health
04:49but did andre increase his activity
04:51his goal was 10 000 steps a day
04:54about 300 more than usual
05:00sometimes i'd remember and take an extra walk
05:02but not always
05:04come on andre don't be so hard on yourself
05:07he only missed the target on two out of 14 days
05:12and he and his wife are now pros at the sit to rise test
05:17so how many stairs and steps did anna manage these last two weeks
05:23i definitely took the stairs more and went on more walks
05:27that helped me get more exercise
05:31i mostly reached my goal of 8 000 steps
05:35not every single day
05:37but almost
05:43500 or a thousand more steps a day is a success
05:48a big step in the right direction
05:54whatever you do
05:55building more activity into your day
05:57or going to the gym
05:59what matters most is finding a way to stay active
06:02that works for you
06:06if steps and stairs aren't enough
06:09you can always go cycling
06:11jogging
06:13or hit the gym
06:16stand-up paddle boarding
06:18and trail running
06:19are also popular
06:22and then there's crossfit
06:24a trend that's been attracting huge numbers of fans for years
06:29it's an intense workout that combines weightlifting
06:33gymnastics and endurance training
06:40what i love about crossfit is the variety in the exercises and the challenge
06:46it's mentally and physically demanding and there's a great sense of community
06:53i'm sarah hutsueter and i love crossfit
06:57every morning sara heads to crossfit usually at 6 30 a.m for her an hour with the group
07:04is the perfect start to the day
07:07it gets you moving
07:10gets your blood flowing and gives you your first success of the day
07:16but how healthy is it
07:18and what are the risks
07:20coach lena schlieter and sports medicine specialist tom uckermann weigh in
07:26sarah is working toward a few goals
07:30i want to walk on my hands and lift heavier weights
07:33and like many women i'm working toward my first pull-up
07:37and getting close
07:40the sport
07:43crossfit is a high-intensity program with short rest periods
07:47it combines strength training weight lifting cardio and gymnastics
07:52classes take place in specialized gyms called boxes
07:55and usually include a warm-up mobility work strength training and the workout of the day
08:03many of the elements are based on everyday activities
08:07many movements mirror what we do every day
08:10lifting a crate of water is like a deadlift taking something down is a pressing
08:16movement what's special about crossfit is how functional it is
08:22everyday tasks like climbing stairs or carrying a heavy crate
08:26get easier
08:30newcomers often train alongside more experienced athletes
08:34most exercises can be scaled to different fitness levels but crossfit isn't the best choice
08:40it's not really for complete novices to start from zero it's not really for complete novices but it's a great
08:46workout for
08:47people who are already active and want to push themselves
08:55in just six months in just six months i've made more progress than four years training at a regular gym
09:05the training
09:07crossfit
09:08crossfit trains endurance strength speed coordination balance and mobility
09:15crossfit is a full body workout we might focus on one muscle group in an exercise
09:21but the body works as a unit
09:24we don't repeat the same moves over and over
09:28instead we train functional movements that carry over into everyday life
09:35today is push day so the focus is on the upper body and the shoulders
09:44it gets your heart rate up
09:46it's a mix of strength and endurance with two minutes of rest in between
09:51but there are tougher workouts
09:55focus a sense of achievement and community
09:58for zara crossfit is about more than fitness
10:04the support and encouragement here is really special
10:09we also have a bell
10:11whenever someone achieves something for the first time they ring it
10:15and we celebrate together
10:19the risks
10:21the most common injuries affect the shoulders and knees
10:27if exercises aren't done with proper technique
10:30certain muscle groups can fatigue
10:32that can affect joint stability
10:34and over time it can lead to wear and tear in the shoulder
10:39and to inflammation
10:44the proper technique matters and so does good coaching
10:48but in many places a weekend course is enough for an entry-level coaching certificate
10:54the quality of coaching is very important
10:58there are many excellent coaches but there are also beginners
11:01in large classes it can be hard to give everyone feedback and make sure exercises are being performed correctly
11:10the group dynamic can push people beyond their limits
11:13so it's important to listen to your body
11:17and crossfit might not be right for people with heart conditions or joint damage
11:22a proper warm-up is essential
11:25lena has her own routine
11:28before a workout i do mobility work
11:32a foam roller helps release tension and loosen the fascia
11:35it's also a great warm-up for example i prepare my shoulders before a bench press
11:44sarah's had only a minor injury
11:46a scrape from a box jump
11:48i wasn't paying attention and tried a higher box jump
11:54i didn't quite make it and scraped my shin
11:57but that's it so far which is great
11:59the verdict
12:04crossfit is great for fitness
12:07strength body awareness and community
12:11but injuries do happen
12:14that won't stop sarah
12:16she'll be back at the crossfit gym tomorrow morning
12:22shopping
12:23working
12:24gaming
12:25they're all perfectly normal activities
12:27but when we start chasing the buzz when they become something we feel compelled to do
12:32it could be a sign of addiction
12:35people can lose control over their behavior and even experience withdrawal symptoms when they can't shop
12:41work or game
12:46and exercise can become addictive too
12:54food and exercise that's what i thought about morning and night
13:00at first it feels great but then it starts taking control of you
13:08i didn't allow myself to feel emotions whenever i felt bad i exercised and if i couldn't i became restless
13:15stressed irritable i couldn't concentrate at all
13:22people compliment you you've lost weight you look great
13:26but it turns into an obsession
13:28i felt like i had to run no matter the cost
13:31i didn't think about my family or anything else
13:35you end up isolated
13:39for some people exercise can become an addiction
13:43when it turns into a compulsion and food intake drops both body and mind can suffer
13:51on social media images of seemingly perfect bodies are only a swipe away
14:01for young people it's often difficult to view those images critically
14:05they're influenced by their peer groups and are still trying to figure out who they are
14:12for years psychologist jens kleinat has studied exercise addiction
14:17when does a healthy habit become dependence
14:20experts say there are clear warning signs
14:23one sign is when people start neglecting key areas of their lives
14:27their career their family their relationships even their health
14:32if someone keeps training despite pain or injury and their condition worsens
14:36it's behavior that resembles addiction
14:43aisha nosholz is 20. today she looks healthy and athletic and gets lots of compliments on her appearance
14:51but back during the covid lockdown she began to spiral
14:57i had no routine suddenly i had all this time on my hands
15:02i filled it with exercise it gave me structure and a sense of control
15:09eventually it became such a fixed part of my routine that i couldn't do without it
15:17aisha followed high intensity workouts online
15:20gradually she was pulled into a dangerous cycle
15:23on instagram the more you look at something the more of it you're shown
15:28you follow certain people see more and more of that content
15:31and end up deep in this fitness bubble
15:34you want to be like them
15:37aisha began eating less and less
15:39she grew thinner by the day
15:42she's deleted most of the photos from that time
15:47it started with cutting out certain foods
15:50then skipping meals
15:52then it became hard to eat in front of other people
15:55even friends
15:57i felt like i could practically feel myself gain weight
16:02aisha had anorexia
16:03her hair began to fall out
16:05her period stopped
16:06and she withdrew more and more
16:10michael schon's struggle began decades ago
16:13he's now 56 but those years still affect him
16:17in his case the eating disorder came first
16:23i grew up very sheltered
16:26the expectations my parents put on me from the day i was born
16:30that i had to become somebody felt overwhelming
16:33it felt like i had no control over my own life
16:40by not eating i felt i was taking back some of my control
16:48he began running 100 kilometers a week and ran seven marathons
16:53what began in his mid-20s continued for years
16:56but eventually he reached a breaking point
17:01i was ruthless with myself and my body
17:05the worst part was that i eventually stopped feeling anything
17:09the only way i could sense myself was through suffering through pain
17:14otherwise i often felt dead inside
17:20at 33 michael ran his final marathon
17:23a member of his family suggested therapy
17:26he also spent time in an inpatient treatment program
17:31recovery was a long journey but today he can talk about it openly
17:38many people with exercise addiction don't talk about it
17:41some feel ashamed others don't recognize it as a disorder
17:46reliable statistics are scarce for both elite and recreational athletes
17:51it's hard to tell where dedication ends and addiction begins
17:54a questionnaire alone can't diagnose exercise addiction
18:00it only shows part of the picture
18:03you need to talk to the person understand their background and what's driving their behavior
18:10dominic raimat is a fitness economist and personal trainer
18:14he works closely with clients to make sure they stay healthy
18:21healthy exercise means listening to your body
18:24if you've trained hard one day you may need a recovery day
18:29there has to be a balance between exertion and rest
18:33if that balance is lost exercise becomes unhealthy physically and mentally
18:43it often starts with a distorted self-image
18:46underweight people may see themselves as overweight
18:49muscular people as not muscular enough
18:52self-improvement becomes an addiction
18:56aisha understands that now
18:58to escape the pressure of social media
19:00she rarely posts photos anymore
19:04other people also tell me that they get negative comments
19:07sometimes a lot depending on how many followers they have
19:11my account is private now
19:14once you've put yourself out there people judge you
19:16and if you're already struggling that pressure can push you over the edge
19:25today aisha knows what works for her
19:28she eats three meals a day
19:31the portions may be small but it's progress
19:35she also attends a monthly support group
19:39for men with eating disorders
19:40with eating disorders i don't think you're ever fully cured
19:44when old patterns creep in my instinct is to stop eating
19:49so i have to push back
19:55michael also wants to help others push back
19:59he's founded a support group for men with eating disorders
20:03today aisha is studying psychology
20:07the urge to exercise isn't gone but she's learning to manage it
20:11i want to let go of that compulsive stressful behavior
20:17find a healthy balance between exercise and rest
20:21and enjoy my life
20:25just being in nature is great for our mental well-being
20:30and science backs that up
20:35but getting out in nature is good for your physical fitness too
20:40sometimes all it takes is a walk
20:45it can make a real difference to your fitness and overall health
20:52a walk isn't just relaxing it does more for your health than you might think
20:58at this rehab clinic walking is part of the daily routine
21:03the patients are recovering from joint or heart problems
21:06and for many of them regular walks are something new
21:11it's exhausting exercise has never been my thing
21:16i sit at the desk all day and at home i'm too lazy
21:20i send my husband out to walk the dog
21:24i never used to do it and i'm amazed at how much it helps me overall
21:29almost anyone can benefit from moderate movement at their own pace
21:34just 10 to 15 minutes of brisk walking gets your circulation going
21:39and it's linked to a longer life
21:45walking is one of the easiest ways to support your health
21:50it gets your cardiovascular system going your heart and breathing
21:54and boosts your metabolism
21:56it also has mental health benefits reduces stress
22:00and helps you feel fitter and better overall
22:03and what about those famous 10 000 steps
22:10that number actually comes from a japanese marketing campaign
22:15today we know you don't need that many steps to see results
22:23even three to four thousand steps can already have a positive effect
22:28roughly 15 to 30 minutes of walking a day can make a big difference
22:32what really matters isn't the exact number it's consistency
22:37for people who get very little activity or none at all walking can quickly make a difference
22:46even short five-minute walks help says cardiologist melanie hummelgen
22:53if you don't have much time it helps to walk a bit faster
22:58the shorter the walk the more intensity matters
23:02but every step counts and every minute spent walking counts
23:06and your heart metabolism and overall well-being benefits
23:14studies show that regular walking lowers the risk of premature death
23:20it also helps prevent coronary artery disease
23:22reducing the risk of heart attack and stroke
23:28when you pick up the pace your heart pumps harder to deliver oxygen-rich blood to your muscles
23:35the vessels in your legs dilate sending more oxygen where it's needed most
23:42as blood flows faster it creates gentle friction in your vessel walls
23:47over time your body adapts to this stress
23:50the inner lining the endothelium becomes healthier more flexible and more responsive
23:57these changes improve blood flow lower blood pressure and reduce how hard your heart has to work
24:03both during activity and at rest
24:07walking and physical activity are key to treating high blood pressure
24:11even small amounts can have remarkable effects
24:16another quick benefit walking helps lower blood sugar levels
24:22after you eat your body turns carbohydrates into glucose your main source of energy
24:32the hormone insulin helps move that glucose from the blood into your cells
24:40when you walk your muscles need more energy so they absorb more glucose lowering your blood sugar
24:51that's why the best time for a walk is right after a meal
24:57new studies show that even 10 minutes can help reduce spikes in blood sugar
25:02that's especially important for people with diabetes
25:09and your joints benefit too
25:13walking is extremely important for joint health especially for people with osteoarthritis
25:20cartilage isn't supplied directly by blood vessels but through joint fluid
25:26movement and pressure push this fluid into the cartilage
25:30nourishing it and keeping it healthy
25:32and best of all for most people walking is easy and fun
25:43he's got it down in one smooth move
25:47maybe we'll see you at crossfit class on a walk or at an outdoor workout soon
25:54or right back here on in good shape bye for now
25:59so
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