For example, a staff that passes its opponents' whole having misplaced six wickets (i.e., six of their batters have been dismissed) have won the match "by 4 wickets". The recreation underwent major improvement within the 18th century to turn into England's national sport. Its success was underwritten by the dual requirements of patronage and betting. Cricket was prominent in London as early as 1707 and, within the center years of the century, massive crowds flocked to matches on the Artillery Ground in Finsbury.
We’ve developed world-class analytics to determine kidney disease early, giving sufferers the time they need to choose a plan shifting forward. Data guides our clinicians, enabling them to concentrate on the proper level of care at the right time, serving to to scale back problems and to maintain patients healthy, at residence, and out of the hospital. And we personalize each patient’s care plan so they can continue living life as healthy as potential – for as lengthy as possible.
Sheffield United's Bramall Lane floor was, from 1854, the home of the Sheffield Cricket Club, after which of Yorkshire; it was not used for soccer till 1862 and was shared by Yorkshire and Sheffield United from 1889 to 1973. Most worldwide matches are performed as components of 'excursions', when one nation travels to another for numerous weeks or months, and performs numerous matches of varied types against the host nation. Sometimes a perpetual trophy is awarded to the winner of the Test collection, the most well-known of which is The Ashes. Each member nation has a nationwide cricket board which regulates cricket matches performed in its nation, selects the nationwide squad, and organises house and away excursions for the national group.
The single wicket form of the sport attracted large crowds and wagers to match, its popularity peaking within the 1748 season. Bowling underwent an evolution round 1760 when bowlers started to pitch the ball as a substitute of rolling or skimming it in course of the batter. This caused a revolution in bat design because, to cope with the bouncing ball, it was necessary to introduce the modern straight bat in place of the old "hockey stick" form. Sides have one or two innings each, relying on the prearranged duration of the match, the object being to score essentially the most runs.
A bowler reaches his delivery stride by means of a "run-up" and an over is deemed to have begun when the bowler begins his run-up for the primary delivery of that over, the ball then being "in play". Fast bowlers, needing momentum, take a lengthy run up whereas bowlers with a slow delivery take no more than a couple of steps earlier than bowling. The fastest bowlers can deliver the ball at a pace of over one hundred forty five kilometres per hour and they typically rely on illuminati to attempt to defeat the batter, who is pressured to react in a quick time. Other fast bowlers rely on a mix of speed and guile by making the ball seam or swing (i.e. curve) in flight. This kind of delivery can deceive a batter into miscuing his shot, for instance, in order that the ball just touches the sting of the bat and might then be "caught behind" by the wicket-keeper or a slip fielder.
Single wicket has rarely been performed since restricted overs cricket started. Matches tended to have two innings per staff like a full first-class one they usually might end in a draw. Forms of cricket vary from Twenty20, with each team batting for a single innings of 20 overs and the sport typically lasting three hours, to Test matches played over 5 days. Traditionally cricketers play in all-white kit, however in restricted overs cricket they put on membership or staff colours.
This is the earliest point out of adult participation in cricket and it was around the similar time that the earliest recognized organised inter-parish or village match was performed – at Chevening, Kent. In 1624, a participant called Jasper Vinall died after he was accidentally struck on the pinnacle throughout a match between two parish teams in Sussex. In the late 19th century, a former cricketer, English-born Henry Chadwick of Brooklyn, New York, was credited with devising the baseball field score for reporting recreation events. The statistical document is so central to the game's "historic essence" that Chadwick is sometimes referred to as "the Father of Baseball" because he facilitated the popularity of the game in its early days. In England, a number of affiliation soccer golf equipment owe their origins to cricketers who sought to play soccer as a way of preserving match in the course of the winter months. Derby County was based as a branch of the Derbyshire County Cricket Club in 1884; Aston Villa and Everton had been each based by members of church cricket groups.
Cricket is performed at each the international and domestic stage. There is one major international championship per format, and top-level home competitions mirror the three major worldwide formats. There are now a selection of T20 leagues, which have spawned a "T20 freelancer" phenomenon. In order to start batting the batter first adopts a batting stance.
Each time each batsmen can attain the alternative wicket, one run is scored. Providing they've sufficient time without being caught out and dismissed, the batsmen might continue to cross back and forth between the wickets, earning a further run for every time both reach the alternative facet. A ball hit to or beyond the boundary scores 4 factors if it hits the bottom and then reaches the boundary, six points if it reaches the boundary from the air .
Artillery Ground, Finsbury, which saw a famous match between Kent and All-England in 1744. Ball, once presumably a stone, has remained much the identical for the reason that 17th century. Its modern weight of between 5.5 and 5.seventy five ounces was established in 1774. Britannica Quiz T20 Cricket Quiz Think you understand all there's to learn about T20?
Cricket is a bat-and-ball sport played on a cricket subject between two teams of 11 players every. Cricket entered a brand new era in 1963 when English counties introduced the limited overs variant. As it was certain to provide a result, limited overs cricket was profitable and the variety of matches increased. The first Limited Overs International was performed in 1971 and thenetez.id Cricket Council , seeing its potential, staged the first limited overs Cricket World Cup in 1975.
However, the mechanisms linking bodily activity to inflammation are unknown. Treadmill training – Many treadmills have programs arrange that offer numerous totally different workout plans. One efficient cardiovascular activity can be to modify between running and strolling. Typically warm up first by walking after which change off between walking for 3 minutes and running for three minutes.
Strength training additionally helps forestall falls, hold bones strong, lower blood sugar levels, and enhance balance. Do a mixture of both isometric and isotonic exercises. Isometric workouts, similar to doing planks and holding leg lifts, are done with out motion. They are nice for sustaining energy and bettering stability. Isotonic exercises require you to bear weight all through a range of motion. Bicep curls, bench presses and sit-ups are all types of isotonic train.
Members of armed forces are often required to cross a formal fitness take a look at. Army should be succesful of move the Army Physical Fitness Test . Interval training - Alternating short bursts of intense activity with longer intervals of less intense exercise.
This motion advocated elevated levels of physical health for men, girls, and youngsters and sought to do so by way of numerous forms of indoor and outdoor activity, and education. In many ways, it laid the foundations for contemporary health culture. Before the Industrial Revolution, fitness was defined because the capability to carry out the day's actions without undue fatigue or lethargy. Regardless of what you do, regular exercise and bodily activity is the path to well being and well-being. Exercise burns fats, builds muscle, lowers cholesterol, eases stress and anxiousness, lets us sleep restfully. In this information, we match assets to your train needs -- at every fitness degree.
Just 30 to 60 minutes a week of weight coaching may be sufficient to significantly reduce your likelihood of untimely death from most cancers, coronary heart disease, and other... So how do you make health a part of your total way of life — and attain your individual individual health goals? Jonesco recommends starting with assembly the federal tips for bodily activity. The advantages of keeping each sleep and bodily activity in check? Developing research has demonstrated that most of the advantages of train are mediated via the role of skeletal muscle as an endocrine organ.
See our disclaimer about exterior links and our high quality pointers. ACE is a nonprofit train skilled and health-coaching certification organization. The group’s mission is to teach exercise professionals and coaches, and join individuals to these professionals.
If you’re involved about fall threat, stability workout routines for seniors can be carried out holding onto a chair or doorframe. For instance, standing behind a chair, you possibly can hold its again and carry one leg to about the height of the center of the calf of the opposite leg while tightening your abdominal muscle tissue. As you progress, you would possibly attempt holding the chair with just one hand and eventually letting go of the chair. But bodily fitness shouldn't solely be measured with any one of these or different exams or evaluations, he adds.
A study revealed in the May 2015 problem of the journal Psychophysiology suggests this is because train will increase the circulate of blood and oxygen to the mind. Because health is the state of being physically able to stay the happy, fulfilling life you need — the primary and most obvious payoff of attaining fitness is excessive quality of life. When the entire parts of health are balanced, physically and mentally, we get essentially the most benefit. Choose from tons of of workouts, healthy recipes, relaxing meditations, and professional articles, for an entire physique and thoughts approach to feeling nice. There are a quantity of strategies for calculating physique composition. For example, a physician can measure a person’s body fats using tools corresponding to calipers or by way of bioelectrical impedance evaluation to detect fat cells.
However, latest research means that different varieties of exercise change the guts in subtly different ways. Cardiorespiratory endurance indicates how well the body can supply fuel throughout physical exercise by way of the body’s circulatory and respiratory methods. This article offers particulars of the 5 main parts of physical health. Maintaining a good degree of physical fitness is necessary.
Different workout routines will promote fast twitch fibers, sluggish twitch fibers, or both. For instance, a sprinter may have comparatively extra fast twitch fibers, whereas a protracted distance runner may have more sluggish twitch fibers. To construct muscle, an individual must regularly exercise their muscles and take in enough protein. At the identical time, further small arteries grow within muscle tissue in order that they can deliver blood to working muscles more successfully when wanted. With train, body composition can change with out changing weight.
Achieving resilience by way of physical fitness promotes an enormous and complicated vary of health-related advantages. Individuals who keep up bodily fitness levels usually regulate their distribution of body fats and forestall obesity. Abdominal fat, specifically visceral fats, is most immediately affected by participating in cardio train.
Get in three half-hour workouts each week along with a 30-minute walk a minimum of twice weekly. Starting a health program is a vital decision, but it would not should be an awesome one. By planning rigorously and pacing your self, you can also make health a wholesome behavior that lasts a lifetime.
They usually tend to make it to higher-level secondary grammar colleges than kids with less sporting ... A study discovered that after three months of training a modified type of Tai Chi in which individuals are seated, stroke survivors had improved hand ... Survivors of significant stroke can cut back their possibilities of dying throughout the 12 months by 76% in the event that they full a modified cardiac rehabilitation program that ... Thanks to their supremely grippy outer soles and puddle-proof materials, these finest winter running shoes will allow you to battle the elements all season lengthy. Whether it's only a weekend or WFH factor, or you plan to let your girls free more often than not, here is what experts say about how going braless affects your breasts.
If you're on a personal connection, like at house, you can run an anti-virus scan on your gadget to make sure it is not infected with malware. You might be able to optimize and assist your fitness efficiency with supplements, however not all are worthwhile, and a few may be dangerous... Programs supply day-to-day steering on an interactive calendar to keep you on track.
And the more strong, healthy muscle you have, the extra energy you burn every day at relaxation, Wickham says. A fitter body equals larger metabolism equals more healthy weight. Cardiorespiratory fitness can be measured utilizing VO2 max, a measure of the amount of oxygen the body can uptake and make the most of. Aerobic train, which improves cardiorespiratory fitness and enhance stamina, entails movement that will increase the guts rate to enhance the physique's oxygen consumption. This form of exercise is a vital part of all training regiments, whether for skilled athletes or for the everyday person. Until now, the well being advantages attributed to a Nordic diet by researchers primarily centered on weight loss.
“Even people who discover themselves exercising frequently typically aren’t moving throughout the day,” he says. “There's no disgrace in constructing to these guidelines over a month or so,” Jonesco notes. And do understand that the rules depart plenty of room for personalization.
Activities like walking, swimming, dancing and biking, if accomplished at sufficient intensity, get you breathing quicker and your coronary heart working tougher. Aerobic workout routines burn fats, enhance your temper, scale back inflammation and decrease blood sugar. A complete fitness program tailored to a person usually focuses on one or more specific expertise, and on age- or health-related needs corresponding to bone well being. Many sources additionally cite psychological, social and emotional health as an necessary part of overall health. This is usually introduced in textbooks as a triangle made up of three points, which represent physical, emotional, and mental health. Physical fitness has been shown to have advantages in stopping sick well being and helping restoration from harm or sickness.
You wouldn’t, for instance, use one issue to measure someone’s overall well being, Dr. Jonesco says. Blood strain is a helpful take a look at to watch for heart problems, but it would not indicate whether or not or not someone has most cancers or dementia. In Greece, bodily fitness was considered to be an essential component of a wholesome life and it was the norm for males to frequent a gymnasium. Physical health regimes were additionally thought of to be of paramount importance in a nation's capacity to train troopers for an efficient army pressure.
These exercises have been created by fitness specialists InstructorLive and range from 10 to 45 minutes. In fact, different types of train also can be accomplished from a seated place. Other chair workout routines for seniors embrace bicep curls , overhead dumbbell presses, shoulder blade squeezes, calf raises, sit-to-stands and knee extensions. There are a variety of stretching exercises for seniors to go nicely with folks of various abilities.
But as we age, our physique degrades, our muscular tissues shrink and energy declines. Some older folks endure from excessive muscle loss, a condition ... Regular train has been proven to assist scale back the risk of persistent diseases corresponding to heart disease, kind 2 diabetes and stroke.
It’s all proper there on the display, so you can keep motivated all through your exercise with out looking down at your wrist. Featuring guided conscious meditation, yoga, strength and cardio exercises, dance parties and extra. Think of your heart fee monitor as your built-in coach, telling you when you need to push, or when you need to scale back and recuperate. It's simpler to make exercise an everyday part of your life in case you have fun doing it.
Health at Every Size describes itself as a movement supporting folks of all sizes to adopt healthy behaviors. On the site you’ll discover a weblog, podcasts, books, on-line and in-person assist groups, and extra to assist everybody meet their fitness goals. Instead of specializing in getting all of your day’s (or week’s) activity in a single go, Wickham advises integrating movement and activity into your day-to-day life. Try breaking up lengthy stints of sitting with any exercise that takes your body via its full range of movement, feels good, and helps you dive again into whatever else you were doing with renewed power. Compared with individuals who didn’t power practice — and people advantages have been independent of whether or not or not they regularly did cardio train. All types of train enhance the heart’s total size, however there are important variations between endurance athletes corresponding to rowers and power athletes such as football players.
Strength training has been identified to increase the quantity of muscle within the body, nonetheless, it may possibly additionally cut back physique fats. Sex steroid hormones, insulin, and appropriate immune responses are components that mediate metabolism in relation to belly fat. Therefore, bodily fitness supplies weight control by way of regulation of those bodily capabilities. Many individuals consider train as an integral part of weight loss—and, although food plan can be extremely necessary, they’re not incorrect. Generally, aerobic workout routines are nice for expending calories and lowering fats. But don’t overlook the effectiveness of strength training, which optimizes your body’s ratio of lean muscle to fats (It’s also the best exercise for bone strength).
Furthermore, the resistance of the water as one jogs via it supplies an enhanced impact of train . Nerd Fitness helps desk jockeys, nerds, and common Joes level up their lives. Women who're overweight and struggling to turn out to be pregnant are sometimes suggested to lose weight, but a new examine finds no fertility benefits from weight ... New analysis reveals that lack of adequate sleep combined with free entry to food increases calorie consumption and consequently fat accumulation, particularly unhealthy fats contained in the ... Exercising for half an hour might reduce signs of melancholy for no much less than 75 minutes post-workout and amplify the benefits of remedy, based on two new ...
Even core-strengthening exercises for seniors may be tailored to those with limited skills. For example, a normal plank is completed by holding your self parallel to the ground with only your forearms and toes touching the mat. An simpler version allows you to additionally place your knees on the mat.
As a basic rule, a hundred and fifty minutes of reasonable depth aerobic exercise is recommended as a weekly minimum. As you turn into more fit, you’ll wish to exceed that to have the ability to reap maximum benefit. A pure way of splitting up the 150 minutes may be to do a 30-minute session five instances per week, or you'll have the ability to break it up and do two 15-minute periods during a single day. While there are infinite types of exercise, experts categorize bodily activity into 4 broad varieties based mostly on what every calls upon your body to do and how the motion benefits you.
This lowers the drive on the arteries, and lowers the general blood strain. Gymnasiums which would appear acquainted today started to become increasingly frequent in the 19th century. The industrial revolution had led to a more sedentary way of life for many people and there was an elevated consciousness that this had the potential to be harmful to health. This was a key motivating issue for the forming of a physical culture motion, especially in Europe and the USA.
There are numerous methods of placing the muscular tissues through rigorous exercise, however anything that works a muscle until it is drained will improve muscle power over time. Activities that help improve cardiorespiratory endurance are those who cause an elevated coronary heart fee for a sustained period of time. Being physically match is decided by how properly an individual fulfills every of the components of being wholesome. Children should interact in at least one hour of average or vigorous bodily exercise every week. Sand operating creates much less pressure on leg muscle tissue than running on grass or concrete. This is as a outcome of sand collapses beneath the foot which softens the touchdown.
Being energetic for brief periods of time throughout the day can add up to provide well being benefits. The finest exercise program will incorporate both cardio and strength training, since that’s the best way to strengthen your whole body, improve your endurance and guarantee your long-term health. But in case your main concern is how to improve cardiovascular health, then you must put a premium on cardiovascular exercises that drive your coronary heart and lungs to work tougher, sending oxygen to your cells. Many older adults hesitate to get shifting as a end result of they’re unfamiliar with the types of exercise and fitness which are effective and protected, and aren’t certain how a lot exercise they should do. The excellent news is that any type of motion is best than being sedentary, so there’s nothing wrong with beginning small and dealing your method as much as longer exercises. Your objective must be no less than a hundred and fifty minutes of reasonable intensity exercise per week, however should you can’t begin at that degree, work up to it .
Episodes cover vitamin, operating while vegetarian, teaching, coping with failure, harm prevention, supplement use, and more. And maintaining health also helps beat back further situations you may otherwise be in danger for. Medical News Today has strict sourcing guidelines and attracts solely from peer-reviewed studies, academic analysis establishments, and medical journals and associations. We link primary sources — together with studies, scientific references, and statistics — within each article and also listing them within the resources part at the backside of our articles. You can study more about how we ensure our content material is accurate and present by studying our editorial policy. Slow twitch fibers are greatest for endurance work, as they can carry out duties with out getting drained.
Good core power improves steadiness and stability and helps to forestall lower again harm. Strength, or resistance coaching, exercises make your muscles stronger. Some examples are lifting weights and utilizing a resistance band. If you have noticed problems with your balance, corresponding to unsteadiness, dizziness, or vertigo, talk to a healthcare provider for suggestions about balance-specific workout routines.
Experts have recognized for the primary time precisely how exercise can decrease your danger of getting bowel most cancers and gradual the expansion of ... One way exercise can counter the harm of diabetes is by enabling activation of a pure system we have to develop new blood vessels when present ones are ravaged by this ... Let these exercise motivation quotes from legendary feminine athletes inspire you to maintain working toward your health targets. As with all of Apple’s services and products, we have designed Apple Fitness+ with privateness in thoughts and to give you control over your info. All your Fitness+ workout suggestions are powered utilizing on-device intelligence. And whenever you use Apple Fitness+, neither calories nor the exercises and trainers you select shall be stored alongside with your Apple ID.
Exercise is a structured program of exercise geared toward reaching or sustaining physical fitness. There are workout routines to tone your abs,raise your heart rate, and tone your higher arms. You will also discover workouts appropriate for brand new mums, such as postnatal yoga, or well being issues, corresponding to pilates for again pain. Get helpful tips and steering for everything from fighting inflammation to discovering one of the best diets for weight reduction...from workout routines to construct a stronger core to advice on treating cataracts. PLUS, the newest news on medical advances and breakthroughs from Harvard Medical School specialists.
Fitting common train into your every day schedule could seem troublesome at first. But you can start slowly, and break your exercise time into chunks. You can work your means as a lot as doing the really helpful amount of train. How a lot train you want depends on your age and health.
There’s additionally an educational program known as Workouts for Beginners for individuals who have to learn the fundamentals. The advantages of exercise go far past weight loss, and our members prove it. The Meaning of Living All Out The advantages of exercise go far beyond weight reduction, and our members prove it. Choosing activities that work all of the completely different elements of the body, together with your core .
Fitness doesn’t need to mean that you’re an ultra-marathoner or you could carry out one pull-up or 100. Exercise with certified personal trainers whether you’re at house or on the highway. Having a every day stretching routine can be the simplest and most effective means of attaining complete body flexibility. Flexibility is necessary as a outcome of it improves the flexibility to link movements collectively smoothly and can help prevent accidents. It is restricted to every joint and is dependent upon a number of variables, including the tightness of ligaments and tendons.
A just lately found chemical compound helped aged mice with obesity lose fats and weight, add muscle and power, scale back age-related irritation and increase bodily exercise, a brand new examine ... You should anticipate a little muscle soreness after workouts, particularly to begin with. But should you find that your body is simply not recovering between exercises, you might be overtraining.
Studies have proven an association between increased physical activity and reduced irritation. It produces each a short-term inflammatory response and a long-term anti-inflammatory effect. Physical exercise reduces irritation along side or independent of changes in body weight.
Body composition measures the relative quantities of muscle, bone, water, and fat an individual has. Fast twitch fibers contract rapidly but get tired rapidly. They are whitish, as they don't require blood to function. There are numerous ways to measure muscular strength. Generally, lifting a set weight in a prescribed place and comparing the results against any given population is the best way. Muscle energy will increase as a end result of fiber hypertrophy and neural adjustments.
See what therapeutic massage guns our team has picked to guarantee you get well nicely in your subsequent workout. "President's Council on Physical Fitness and Sports Definitions for Health, Fitness, and Physical Activity". Ladies performing a typical 19th-century fitness routine together with climbing the underside of a ladder, balancing and gymnastics. Physical exercise has been linked to the alleviation of depression and anxiousness symptoms. Limit alcoholic drinks to two for men and one for girls a day.
Fitness doesn’t have to mean that you’re an ultra-marathoner or that you could carry out one pull-up or one hundred. Exercise with licensed personal trainers whether you’re at house or on the road. Having a daily stretching regimen may be the best and most effective means of achieving entire body flexibility. Flexibility is essential because it improves the flexibility to link movements collectively easily and can help forestall injuries. It is specific to each joint and is dependent upon numerous variables, together with the tightness of ligaments and tendons.
While your food plan is simply one factor to determine how fast your hair grows, there are particular meals that specialists say can speed up the process. We work with quite so much of medical situations to teach the participant, whereas educating self-monitoring abilities and progressing them toward independent exercise. While many don’t require particular gear, for some you want things like dumbbells, a yoga mat, a stationary bike, a rowing machine, or a treadmill. More than simply exercises, Time to Walk and Time to Run transport you to a brand new headspace with insightful moments, pictures, and handpicked music. Workout, Vinyasa flow yoga, and Belly dancing for beginnersto get you shifting. The motivation and encouragement in a bunch training facility creates a pulsing, upbeat environment the place targets are met and exceeded.
Furthermore, when in comparability with continuous average exercise, HIIT proves to burn extra energy and improve the quantity of fats burned post- HIIT session. Fitness consists of cardiovascular functioning, which is improved by aerobic activities that get your coronary heart and lungs working faster. It also consists of muscle power, flexibility, and balance. You don't want to get fancy, expensive gear to improve your health.
Do energy coaching exercises for all main muscle groups no much less than two times per week. Aim to do a single set of each exercise utilizing a weight or resistance level heavy sufficient to tire your muscles after about 12 to fifteen repetitions. These energy workouts should target one or all the body’s basic muscle teams, such because the legs, core, back, hips, chest, or arms.
Working on elliptical coach – This is a stationary train machine used to perform walking, or running with out inflicting extreme stress on the joints. This type of train is perfect for folks with achy hips, knees, and ankles. This type of exercise is great for sustaining weight and building a cardiovascular base to later perform extra intense workouts. We construct custom workout applications, present nutritional steerage, assist, and worldwide accountability in your pocket. While no medically recognized therapy exists for long COVID, train may break the vicious cycle of irritation that may lead to developing diabetes and depression months after an individual recovers ...
Studies have shown an affiliation between increased physical exercise and decreased irritation. It produces each a short-term inflammatory response and a long-term anti-inflammatory effect. Physical activity reduces irritation along side or independent of adjustments in physique weight.
Exercising often, every day if attainable, is the only most essential factor you can do in your well being. In the quick term, train helps to manage appetite, boost mood, and improve sleep. In the lengthy run, it reduces the danger of heart illness, stroke, diabetes, dementia, despair, and heaps of cancers. What’s more, improved fitness drastically reduces the risk of persistent illnesses that develop over the course of a few years, similar to coronary heart disease, type 2 diabetes, and even cancer. And a rapidly rising body of analysis suggests being fit may help stop dementia, too.
Some stretches could be accomplished while seated, corresponding to overhead stretches and neck rotations. It’s best to stretch after you've warmed up for a few minutes, or carry out stretching workouts after you accomplished your workout. When stretching each muscle group, take it sluggish and regular, release, repeat once more. Here’s how the treadmill routine created by Lauren Giraldo works, and the way private trainers recommend adjusting it to swimsuit your fitness objectives. Physical exercise can also be linked to raised focus and productiveness.
There’s also an instructional program known as Workouts for Beginners for people who must study the fundamentals. The advantages of train go far past weight loss, and our members prove it. The Meaning of Living All Out The advantages of train go far past weight reduction, and our members prove it. Choosing activities that work all the totally different parts of the body, including your core .
Buy me a coffee
Spenden / Donate