​​There are countless recommendations out there for living longer and healthier. But as Dr. Paddy Barrett, a cardiologist, points out, the key factor with the biggest impact may surprise you. While many people focus on supplements, special diets, and new wellness trends, the single most effective thing you can do is achieve and maintain a high level of fitness. This isn’t as easy as a quick health hack, but the data is overwhelming in showing that high fitness levels dramatically lower the risk of early death and improve overall quality of life.

The Power of Choice in Health
When patients ask what they can do to live longer, they want actionable steps they can take themselves. Although lifestyle choices can seem endless, high fitness levels have consistently shown a strong impact on long-term health. For instance, while filtering drinking water or reducing blue light exposure can provide minor benefits, they don’t compare to the effects of improving fitness. It’s a bit like trying to bail out the Titanic with a bucket when a much larger, more effective solution is at hand. Focusing on “major things” like fitness provides a far greater return on investment for health and longevity.

The Clear Impact of High Fitness
Research comparing people with the highest fitness levels to those with the lowest has shown remarkable reductions in the risk of various serious conditions:

• Death from any cause: 53% lower risk
• Heart disease: 51% lower risk
• Cancer: 43% lower risk
• High blood pressure: 37% lower risk
• Heart failure: 69% lower risk
• Dementia: 64% lower risk
• Kidney disease: 42% lower risk
• Depression: 39% lower risk

These numbers highlight a powerful truth: fitness can safeguard against some of the biggest threats to our health. No other single lifestyle change offers such broad protection against these critical health risks.

Fitness is Hard, But Worth It
Achieving high fitness levels isn’t easy, and that’s one reason many people overlook it in favor of simpler, less demanding health tips. Developing true aerobic fitness takes time and requires continuous effort, but even moderate fitness improvements make a substantial difference. Fitness is often measured in metabolic equivalents, or METs, which gauge energy expenditure during activities. Increasing fitness by just 1 MET (equivalent to a brisk walk) can reduce death risk by 11-17%, heart disease risk by 13-17%, and cancer risk by 7%.

Contrary to popular belief, you don’t need to reach extreme fitness levels to experience benefits. Regular walks or other low-impact exercises can be a great starting point, leading to lasting improvements in health without requiring marathon-level exertion.

Why Exercise is So Effective
Exercise impacts nearly every organ in the body, leading to a range of benefits:

• Improved insulin sensitivity and blood sugar regulation
• Increased muscle mass, which supports metabolism and reduces injury risk
• Enhanced immune surveillance, helping the body to detect and fight diseases
• Greater mitochondrial function, promoting cellular energy
• Improved neuroplasticity, which aids brain health and cognitive function
• Stronger cardiac contractility for better heart health
• Increased bone density and reduced inflammation

In short, exercise doesn’t just target one area; it has widespread benefits that improve resilience across many physiological systems. This is why exercise is often referred to as a “golden ticket” to health. High fitness not only extends lifespan but also enhances healthspan, the period of life spent in good health.

Balancing Fitness with Other Health Practices
While achieving high fitness levels is essential, it doesn’t mean other aspects of health should be neglected. Nutrition, weight management, and attention to any specific health conditions like high blood pressure or cholesterol remain important. However, time is limited, and prioritizing fitness provides the greatest return. For most people, focusing on fitness first will yield significant health improvements, allowing secondary strategies—like better sleep hygiene or dietary supplements—to complement an already strong foundation.

The Bottom Line: Major in the Big Things
In a world full of wellness trends and “quick fixes,” it’s easy to get lost in minor health tweaks that have limited impact. Before considering new gadgets or the latest health craze, take an honest look at your fitness level. Small gains in fitness can yield big rewards, so even if you start with just a daily walk, you’re setting yourself up for meaningful health benefits.

High fitness levels are more than just a health trend—they’re a proven way to live longer and enjoy a higher quality of life. Once you’ve made strides in this critical area, you can look at other health enhancers. But fitness is the major thing, the one factor that most people should focus on first for maximum impact.

The HYROX World Championships 2024, held from June 7-9 in Nice, France, was a spectacular event that showcased the best of fitness racing. This year's championships, hosted at the iconic Palais des Expositions, brought together elite athletes from around the globe to compete in various categories, making it a truly memorable occasion.

Austrian Alexander Roncevic and American Megan Jacoby emerged as the champions in the prestigious Elite 15 races. Roncevic clinched the men’s title in a thrilling showdown, while Jacoby dominated the women’s category, winning by a significant margin of almost four minutes​ (Red Bull)​​ (HYRESULT)​.

Meeting Global Business Partners and Affiliates
Equally exciting for me was the opportunity to connect with numerous business partners and affiliates from all over the world. The event was not only a testament to athletic excellence but also a vibrant networking platform. Engaging with professionals who share a passion for sports and fitness provided valuable insights and opened doors for future collaborations.

The Event Experience
The three-day event was packed with intense competitions and remarkable athletic performances. The atmosphere among the 4.500 athletes was electric, with thousands of spectators cheering for their favorite athletes. The competitions included various categories such as Pro Singles, Pro Doubles, and the new Elite Mixed Relay, which added an extra layer of excitement to the event.

In the Pro Doubles category, British athlete Jake Dearden made headlines by winning the men’s title alongside Marc Dean. Dearden's victory was particularly inspiring given his recent recovery from a back injury​ (Red Bull)​.

The Significance of HYROX
HYROX has grown exponentially since its inception, becoming a global phenomenon that attracts both elite athletes and fitness enthusiasts. The competition format, which combines running with functional fitness exercises, offers a unique challenge that tests both endurance and strength. This inclusivity is part of what makes HYROX so popular, as it allows participants of varying skill levels to compete and complete the course.

Looking Ahead
As HYROX continues to expand, events like the World Championships in Nice highlight the sport's growing appeal and the community it fosters. The connections made and the experiences shared at this year’s event will undoubtedly contribute to the future success of the sport and its participants.

For more detailed results and information about the HYROX World Championships, you can visit the official HYROX website and other sports news outlets like Red Bull and HYROX Results​
www.hyrox.com

My New Ebook "Foundations of Sports Management" is Now Available!
I am happy to announce the release of my new ebook, "Foundations of Sports Management." This comprehensive guide is designed for students who are eager to delve into the vibrant world of sports management and explore the myriad opportunities available in both academic and professional development. The best part? It's available for free at ralfiwan.academy!

The sports industry is a dynamic and ever-evolving field, offering a wealth of opportunities for those passionate about sports and management. "Foundations of Sports Management" aims to equip students with the essential knowledge and skills needed to navigate this exciting industry successfully. The ebook covers a broad range of topics, ensuring a well-rounded understanding of sports management.

What’s Inside?
1. Introduction to Sports Management:
We begin with an overview of the sports industry, its history, and its significance in the global market. This section provides a solid foundation, highlighting the key components that make up the sports management field.

2. Sports Marketing and Sponsorship:
Understanding how to market sports teams, events, and organizations is crucial. This chapter delves into marketing strategies, branding, and the role of sponsorships in sports. Students will learn about the importance of fan engagement and the use of digital media in promoting sports entities.

3. Event Management:
Organizing successful sports events requires meticulous planning and execution. This section covers the essentials of event management, from conceptualization and planning to execution and post-event analysis. Key aspects such as logistics, risk management, and stakeholder coordination are thoroughly explored.

4. Financial Management in Sports:
Financial acumen is vital in sports management. This chapter provides insights into financial planning, budgeting, and revenue generation in the sports industry. Students will learn about financial challenges and opportunities unique to sports organizations.

5. Legal and Ethical Issues in Sports:
Navigating the legal landscape and adhering to ethical standards are critical for sports managers. This section discusses the legal aspects, including contracts, intellectual property, and compliance, as well as ethical considerations and their impact on the industry.

6. Career Opportunities in Sports Management:
The ebook concludes with an exploration of the various career paths available in sports management. From team management and sports marketing to event coordination and facility management, students will gain an understanding of the diverse opportunities and how to pursue them.

Why This Ebook?
"Foundations of Sports Management" is not just an academic resource; it is a practical guide designed to bridge the gap between theoretical knowledge and real-world application. Each chapter is crafted to provide actionable insights and practical examples, making it an invaluable resource for students aspiring to build a career in sports management.

By offering this ebook for free at ralfiwan.academy, I hope to make this valuable knowledge accessible to as many students as possible. Whether you are just starting your journey in sports management or looking to enhance your existing knowledge, this ebook is an excellent resource to help you achieve your goals.

Get Your Copy Today!
Visit ralfiwan.academy to download your free copy of "Foundations of Sports Management." I am confident that this ebook will serve as a helpful guide on your path to success in the exciting world of sports management. Don’t miss out on this opportunity to expand your knowledge and explore the numerous possibilities this vibrant industry has to offer.
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​​I am excited to announce that this summer, I will once again be teaching the course "Managing Health & Fitness Markets" at the University of Europe in Berlin. This marks the fourth time I have had the privilege of lecturing on this dynamic and rapidly evolving subject, and I am eagerly looking forward to engaging with a new cohort of students.

The "Managing Health & Fitness Markets" course is designed to provide students with a comprehensive understanding of the intricacies and nuances of the health and fitness industry. The curriculum is carefully structured to cover a wide range of topics, ensuring that students gain both theoretical knowledge and practical insights. We begin with an introduction to the global health and fitness market, exploring its size, scope, and the latest trends, setting the stage for a deeper understanding of the industry's landscape. Students will learn how to conduct detailed market analyses, including identifying target demographics, understanding consumer behavior, and analyzing competitive environments. This module equips students with the tools to evaluate market opportunities and challenges effectively.

The course then delves into the various business models prevalent in the health and fitness sector, from traditional gyms and fitness centers to emerging digital platforms and boutique studios. We will explore the strategic considerations for success in different market segments. Effective marketing and branding are crucial for standing out in the competitive health and fitness market. Students will learn about branding strategies, digital marketing, social media engagement, and the role of influencer marketing in building a strong brand presence. Running a successful health and fitness business requires efficient operations management, and we will cover topics such as facility management, equipment procurement, staff training, and customer service excellence. Understanding the financial aspects is essential for sustainability and growth. This module includes financial planning, budgeting, investment analysis, and profitability strategies. Additionally, we will discuss the latest innovations in the industry, such as wearable technology, virtual fitness, wellness programs, and the integration of health and fitness services.

One of the highlights of this course is the series of excursions planned to provide students with real-world insights. These excursions include visits to leading fitness centers, wellness studios, and health clubs in Berlin. Students will have the opportunity to interact with industry professionals, observe best practices, and understand the operational aspects of successful businesses. Guest lectures from industry experts will offer valuable perspectives and share their experiences in managing health and fitness enterprises. These interactions are designed to bridge the gap between classroom learning and practical application.

Teaching "Managing Health & Fitness Markets" at the University of Europe in Berlin has always been an enriching experience for me, and I am thrilled to embark on this journey once again. The course promises to be an engaging blend of academic rigor and practical exposure, preparing students to excel in the dynamic world of health and fitness. I am looking forward to meeting this year’s students, exploring new ideas, and fostering a collaborative learning environment. Here’s to another successful summer session!
If want to conduct this couse outside University, you can do that at ralfiwan.academy

-Kicking off 2024, my travels took me to exhilarating HYROX competitions and events across Europe. Following visits to Amsterdam, Munich, and Frankfurt in late 2023, it was great to attend events in Manchester, Glasgow, and Vienna for the European Championships. These visits provided fantastic opportunities to engage in discussions about the HYROX Academy curriculum, explore potential partnerships, and discuss the involvement of new lecturers and authors for the Academy.
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The "Performance Professional" course, a cornerstone of the Academy, comprises seven modules: Coaching Philosophy, Functional Anatomy, Fitness Components, HYROX Engine and Exercise Physiology, Nutrition, The 8 Workouts, Planning and Periodization, and the Mental Aspect of the Sport.
Reconnecting with former colleagues, such as Dr. Phil Graham-Smith from Manchester Metropolitan University, was a highlight, enriching these discussions with their expertise. These travels have not only broadened my network but also cemented the HYROX Academy's role in shaping the future of fitness education.

​I'm excited to share the beginning of an exhilarating chapter as the Global Head of Academy and Training at HYROX, where I'll leverage my extensive 26-year journey in sports, sports science, and coaching. This pivotal role grants me a unique opportunity to enhance the caliber of coaches coaching and coach education on a global scale.
HYROX, founded in 2017, revolutionizes fitness competitions by combining strength, endurance, and functional training in a unique race format. Participants tackle a series of eight workouts interspersed with 1km runs, challenging individuals of all fitness levels. This globally recognized event showcases a comprehensive test of athleticism and determination.
My diverse background as an athletic coach across various countries has not only enriched my experience but has also helped me build a vast network. These aspects will significantly contribute to the success of this initiative. HYROX, known for its innovation in fitness competitions, combines strength, endurance, and functional exercises to challenge participants of all levels.
I am honored to join this leading company and am committed to raising coaching standards, utilizing my international insights and connections to enrich our community and drive forward our mission of excellence. 
​​Given the project's scope, my engagement in training camps and university workshops will be on hold until mid-2024.

I am happy to announce that 4* Hotel, Holiday Resort & Spa Insel der Sinne is one of the new locations for my upcoming HYROX Fitness Camps.
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If you looking for an unforgettable wellness retreat that combines breathtaking views, sustainable luxury, and a unique fitness experience? Look no further than the new HYROX Fitness Camp at Hotel Insel der Sinne. Nestled by the serene waters with the sound of gentle waves, this one-of-a-kind sports & wellness destination offers an array of delightful experiences that cater to both body and soul.

Luxury with a Sustainable Touch
Hotel Insel der Sinne takes pride in offering sustainable, spacious, and tastefully decorated rooms. Experience the tranquility of waking up to picturesque lake views and the soothing sounds of nature, right from the comfort of your room. The hotel's commitment to sustainability ensures a guilt-free stay, allowing you to relax and indulge without compromising on environmental values.

Tailored Wellness and Fitness
At the HYROX Fitnesscamp, you can immerse yourself in a tailor-made fitness journey that focuses on both functional training and relaxation. The exceptional wellness facilities, including a top-notch spa and well-maintained wellness area, provide the perfect backdrop for ultimate recovery after intense training sessions.

Fitness with a Twist
What sets the HYROX Fitnesscamp apart is its unique fitness offering. Fitness am See and HYROX, known for its exhilarating fitness races, has collaborated with Hotel Insel der Sinne to bring you a distinctive fitnesscamp experience. Engage in HYROX-inspired workouts and challenges that promise to elevate your fitness journey to new heights. I am looking forward guiding and motivating you to push your limits and achieve your fitness goals.

Indulge in Culinary Delights
The hotel's culinary team ensures that your taste buds are equally pampered. Savor a diverse and delicious breakfast buffet that caters to various dietary preferences. Later in the day, treat yourself to a specially curated dinner experience, where attention to detail and flavor combinations elevate your dining to an unforgettable level.


Don't miss the opportunity to embark on a journey of fitness, wellness and luxury at HYROX Fitnesscamp, Hotel Insel der Sinne. Discover a hidden gem that promises to be your ultimate haven of relaxation and rejuvenation. Whether you're seeking a transformative fitness experience or a blissful wellness retreat, this extraordinary destination has it all!

At this year's Lectures by the Lake, more than 130 students from the University of Europe for Applied Sciences and 30 groups presented their ideas on how to make the Upper Lusatia region more interesting for foreign professionals and create jobs for the local population. The ideas ranged from medicine and care to education and training as well as sports, tourism and digitalisation. The students recognised and addressed the challenges of the sociological demographic situation and structural change. Many of the international students from 12 countries saw special opportunities in the region, which is located in the triangle between Poland and the Czech Republic. They combined their applied theoretical knowledge from the course with many international case studies (also from their home countries) very well and came up with new ideas. The ideas developed on the basis of extensive research were presented to the ENo and Professor Ralf Iwan. 

The competition was a great success with many innovative ideas being presented. The students were able to showcase their creativity and knowledge in a practical way. At the upcoming Lectures by the Lake seminars, new topics and practice-oriented tasks will certainly be assigned to the students on the topic of leadership. I hope this rephrased version is more interesting to read.

You can participate in Lectures by the Lake seminars by registering on the University of Europe for Applied Sciences website. The seminars are held at Lake Berzdorf and combine online teaching in the form of short tutorials with an innovative face-to-face format. The seminars provide workshops, conduct field trips to corporates in the region as well as online-meeting with industry experts. You can find more information about the seminars on this website.

The physical fitness of children and young people is an important issue as many of them are overweight, have a poor diet and do not feel like exercising. In recent years, the HYROX training approach has gained popularity and is successfully used by many adults. This discussion looks at whether HYROX training is also suitable for children and what the health benefits and risks are.

Health problems in children:

Today's children's lifestyles are characterised by physical inactivity and poor nutrition, resulting in many of them suffering from obesity and other health problems. Obesity is an important risk factor for the development of type 2 diabetes mellitus, hypertension and other diseases. Physical activity is an important factor in preventing obesity and improving cardiovascular health in children and adolescents.

HYROX training for children:

HYROX is a training approach that consists of different fitness disciplines. The HYROX Challenge consists of eight exercises that are performed on a specific sequence. Each exercise is performed for a set amount of time and there are short breaks between exercises. The eight exercises are: Running, Rowing, Pull-ups, Push-ups, Cycling, Burpees, Wall Balls and Sled Pulls.

Advantages of HYROX training for children:

1. total body workout: HYROX is a total body workout that uses all major muscle groups. This can be particularly beneficial for children as they are still growing and a holistic workout can help strengthen the skeleton and muscles.

2. varied training: HYROX training consists of different exercises that are all coordinated with each other. This can help keep the workout varied and motivating, which is especially important for children as they often quickly lose interest in exercise.

3. improving cardiovascular health: A study by Schmidt et al. (2021) has shown that HYROX training produces significant improvements in cardiovascular fitness. Good cardiovascular health is important for the prevention of cardiovascular disease and can help keep children healthy later in life.

4. social interaction: HYROX can be a way to get children and young people to exercise and socialise in a group. This can help children and young people to enjoy sport more and to do it for longer.

A HYROX like fitness event, which is initiated by Oberschule Rauschwalde's PE teacher Amadeus Jedrinewski and Ralf Iwan is set to be introduced as a pilot project in schools in Görlitz in July 2023. This fitness race is tailored to students aged between 12 to 17 years old and consists of 6 times 600m running and 6 workouts in between the running. The workouts include various exercises such as push-ups, air squats, and burpees, which are designed to challenge and improve the students' fitness levels.

The HYROX fitness event is a unique and exciting opportunity for students to challenge themselves and improve their physical health. It promotes the importance of physical activity and fitness among young people, who are increasingly leading sedentary lifestyles. This pilot project is a great initiative to encourage students to engage in physical activities and lead a healthier lifestyle.

The success of this pilot project could potentially lead to the HYROX like fitness event being rolled out in schools across the country.
This would be a great step towards addressing the growing concern about the fitness issues of children and teenagers in today's society. By introducing programs like HYROX, schools can play a crucial role in promoting and encouraging physical activity among young people.

Lectures by the Lake - Business of Sports:
Clubs, Events, Health & Fitness
The topic of sport connects people like no other topic in the world. Whether you are talking about the latest football results, the changes in clubs, sporting events such as the Olympic Games or the World Cup, or your own sport in a club or fitness studio. Because sport has a societal, social, economic and increasingly also a health value for people worldwide.

In the theoretical part of this 2-day seminar, I will give the participants an insight into the world of sport, starting from the history of sport as we know it today to sport management and the benefits of sport and exercise for health, mental and physical fitness. I share my experience from 27 years in international sport; as a coach, manager, sports official and fitness athlete. From small clubs to the Olympics, from coach and sports director to fitness enthusiast.

In conversations we will discuss your points of view and find out what your experiences are on the topic of sports business, fitness and health.
Participants please bring writing materials and/or laptop.

Who should attend?
The course is aimed at sports enthusiasts who are interested in a practical introduction to the topic of sports and event management, fitness & health sports.
No previous knowledge is required for this seminar.

But we will not only deal with theoretical content!

In motivating practical sessions, participants will learn more about sport, training and exercise.
The brain works best when it is supplied with oxygen, so this seminar will once again take us out into nature, to the lake and the beach!

We again have various options, from table tennis to canoeing, standup paddle, beach volleyball, beach soccer and climbing park to mini-golf ... The possibilities for activities at the Lectures by the Lake at Berzdorfer See are (almost) unlimited.