If You Know 15 Secret About Health And Fitness You Always Healthy And Happy
Tabata can help burn calories for weight loss! Know all about it
If you are someone who is always looking for a more intense workout, you should definitely try Tabata. We’re recommending it because, in addition to being a challenging workout, Tabata workout is also a well-known way to achieve weight loss goals.
What is Tabata?
Tabata is a type of high-intensity interval training (HIIT), a cardiovascular exercise that elevates your heart rate and aims to burn many calories in a short amount of time.
History of Tabata
It was designed initially for Olympic speed skaters in Japan in the early 1990s. It was found by the Japanese researcher Dr. Izumi Tabata and a group of scientists from Tokyo’s National Institute of Fitness and Sports.
Two teams of athletes were the subjects of investigation by Tabata and his crew. The first group exercised for 60 minutes each time, five days a week for a total of six weeks, at a moderate intensity level. The second group engaged in high-intensity training, exercising for four minutes and 20 seconds every day for six weeks (with 10 seconds of rest in between each set).
 |
| Tabata workout |
Group 2 boosted their anaerobic system by 28 percent while showing a far greater growth in their aerobic system than Group 1.
Both the aerobic and anaerobic systems are more affected by high-intensity interval training.
Tabata protocol
Tabata involves a 10-second pause after 20 seconds of vigorous workout. The format of the workout is then completed in this 20:10 pattern. Tabata workout can be categorised as cardiovascular exercise, strength training, or both, depending on the type of exercises included in the workout. According to the International Sports Science Association, Tabata and HIIT are both forms of high intensity interval training. HIIT exercises are less demanding than pure Tabata exercises. HIIT exercises can be varied in ratios of 1:1 or 1:2. Tabata, meanwhile, maintains a 20:10 ratio.
The Tabata program
Even though each exercise in a given Tabata workout lasts only four minutes, it will probably seem like one of the longest four minutes you’ve ever endured. The structure of the program is as follows:
- Work out hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
You exert all of your effort for 20 seconds before taking a 10-second break. This is one set. You’ll perform eight sets of each exercise.
You can pretty much exercise anyway you like. Squats, push-ups, burpees, and other exercises that target your large muscle groups are all okay. Kettlebell exercises are also quite effective.
An example of a Tabata workout looks like this:
- Push-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Burpees (4 minutes)
- Mountain Climbers (4 minutes)
Here’s how to perform it:
Do push-ups first. Perform them vigorously for 20 seconds. Push-ups for 20 seconds are followed by a 10-second break. After completing eight push-up sets, take a minute to relax. Then proceed to squats and repeat the 20 seconds on, 10 seconds off pattern. After completing eight sets of squats, take a minute to recover before performing burpees. Finish the workout with mountain climbers after the burpees.
Benefits of Tabata workout in Olympics
- It aims towards a high calorie expenditure in a shorter time
- The total exercise time is lesser and yet more benefits
- It helps to increase the lean muscle mass
- It helps increase both aerobic and anaerobic capacities
- It helps to develop better alertness and focus
- It improves overall balance and proprioception
Precautions for Tabata training
- Do an adequate warm up.
- To minimize the risk of injury, beginners should start with easier interval training and build up gradually. Try 20 seconds on 10 seconds off with easier exercises such as walking, marching in place, knee lifts etc.
- Concentrate on the correct form and postures.
2. Fasted cardio vs fed state cardio: What’s better for faster weight loss?
What’s the best way to lose weight faster and get rid of stubborn fat? Well, the answer may lie in correcting your diet and fixing an exercise routine. But did you know that the timing of your workout regime can also make a difference? If you haven’t heard about fasted cardio and fed state cardio, let us tell you about it!
What has fasted cardio?
Fasted cardio is the fitness theory that working out on an empty stomach or after a prolonged period of fasting can lead to greater fat loss and fed state cardio means working out after eating a meal. While there are fitness professionals who adhere to their own theories, it is still a hotly debated topic in the fitness world. Every gym freak has this question on their mind – is fasted cardio to lose weight faster or not?
When you undertake fasted cardio, your body is in a fasting condition. This indicates that meal digestion has stopped. In essence, it refers to performing aerobic exercises without food. This typically occurs first thing in the morning after sleeping all night, but if you engage in intermittent fasting, it may also occur later in the day.
Benefits of fasted cardio:
* Fasted cardio spares you the need to prepare, eat, and digest a meal in advance if you are short on time.
* Fasted cardio enables those who engage in intermittent fasting to work out before their daily meal.
* Fasted cardio could be a good choice if you like working out on an empty stomach, especially if your stomach is sensitive or you feel more energised without a meal before a workout.
What is fed state cardio?
The term ‘fed workout’ refers to either eating before a workout or working out while already fed. You can have a sense of being fed for anywhere between four and six hours after eating.
Benefit of fed state cardio:
* The advantage of working out when you’ve eaten is that you’ll have more energy to put into the workout.
* You will also likely be able to work harder and longer, which will result in higher energy expenditure.
Fasted cardio vs fed state cardio
Did you know that compared to fed state cardio, fasting cardio offers no discernible fat loss benefit, assuming daily calorie consumption is uniform. Yes, you have read it right! Compared to fed state cardio, fasting cardio offers no additional fat loss benefits because your body will begin using part of the stored fat as energy regardless of the strategy you utilize if you are in a daily calorie deficit.
A calorie deficit is any shortfall between the amount of calories consumed and the number required to maintain one’s present weight.
Fitness expert Miten Kakaiya of Miten Says Fitness (MSF) indicates that studies have shown that when you perform fasted cardio, your body will metabolise or burn a greater percentage of calories from fat than when compared to fed state cardio.
However, throughout the rest of the day, your body will end up burning a lesser percentage of calories from fat. Therefore, when you look at the overall fat loss during the day where calories are equal when you do a fasted exercise vs non-fasted exercise, you don’t see much of a difference.
3. Burn stubborn belly fat like a pro with these 7 cardio exercises
While things are returning to normal, for some people, it may be becoming a task to spare some time from a busy schedule to go to a gym for a rough and tough workout. However, let us tell you that there are other ways that might raise your heart rate besides intense cardio. If you’re hard-pressed for time, you can always do a quick cardio workout session at home with these exercises! Let us share some cardio exercises to lose belly fat!
Health Shots spoke with Fitness First coach Vikash Sharma about these exercises, which might speed up your weight loss efforts and help you burn fat, particularly around your abdomen. These exercises can be performed at home and, if done correctly and consistently, can show quick results.
Here are 5 best cardio exercises to burn fat:
1. Boxing shuffle
Step 1: Put your fists in front of your chin or nose while standing with your feet wide apart.
Step 2: Right in front of you, punch. Keep in mind that your knuckles should protrude.
Step 3: Alternate between using both arms.
Step 4: Start punching in the air while standing on your toes, and make sure your back heel never touches the floor.
Step 5: Continue to move your legs along with each movement.
Tip: You can initially do 50 air punches with each hand.
2. Jump squats
Step 1: To begin, squat half-way down with your legs shoulder-width apart.
Step 2: Make sure your butt is out and your back is straight.
Step 3: Next, jump slightly and come to a stop in a squat position.
Step 4: This is one rep. Now, repeat.
Tip: Keep your hands close to your sides.
3. Activated beast
Step 1: Get into the push-up position.
Step 2: Put your forearms on the ground. Your feet should be apart by shoulder-width. Use your upper arms as a support system.
Step 3: Maintain a straight torso while tightening your glutes and abs.
Step 4: At this point, push off one elbow and raise up onto the hand-straightening elbow. Then, while resting on your hands and toes, push off the other side and raise up to extend the other elbow.
Step 5: Now, get back to the starting position. Repeat.
4. Burpees
Step 1: Start in a plank position.
Step 2: Consistently keep your body straight and in a parallel position.
Step 3: Align your shoulders with your elbows.
Step 4: Legs ought to be widely spaced.
Step 5: After getting into position, crunch by bringing your right knee almost to your right elbow.
Step 6: Kick with your back leg outstretched.
Step 7: You can carry out two to three sets on each side for a total of 30 seconds.
5. Beast hold
Step 1: Begin by getting down on your hands and knees, tucking your toes under, and digging into the ground.
Step 2: The knees and feet should be at hip width, and the hands should be at shoulder width.
Step 3: When you contract your abs, clench your glutes, and raise your knees exactly an inch off the ground, you begin the beast hold.
Step 4: Try to maintain this posture for as long as you can without elevating your bum or allowing your spine arch.
Step 5: Aiming for one minute is an excellent place to start.
4. 5 exercises to give your lean shoulders more size and strength
When you work hard to work on your lean shoulders but they show only a little sign of muscular growth, it can be disheartening. The exercises you practice may be a part of the problem. An expert recommends some of the best exercises to build shoulder mass, which can also help to improve your neck and back posture.
Fitness expert Robin Behl of The Tribe shares a few exercises that can help you build shoulder muscle mass and a strong upper body.
Here are 5 best exercises that you can include in your daily workout routine:
1. Dumbbell external rotations
Step 1: Stand tall while holding a dumbbell in each hand.
Step 2: Make a 90-degree angle with your arms by bending both elbows.
Step 3: Position the dumbbells facing forward at a height just below shoulder level.
Step 4: Rotate your hands up so that they are directly above your shoulders and the dumbbell is in front of you.
Step 5: Bring them back down. This completes one repetition.
2. Push-ups
Step 1: Get on your hands and knees and crawl to the mat. You will get a better grip when you practise on a mat.
Step 2: Now straighten your palms by pressing them firmly against the mat. Make sure your hands aren’t too wide. They ought to be slightly wider than your shoulder. Make sure you are on your toes and that your legs are straight.
Step 3: As you breathe in, lower your body while keeping your core tight. After that, pull your body up while exhaling while pressing your palms firmly into the mat. When you lift yourself, don’t forget to lock your elbows. For a wider range of motion, get as low as you can.
Pro tip: For better outcomes, try using your upper body. Additionally, it would be fantastic if you could maintain your push-up when you are up. The hold should not be for more than a second.
Also, read: 5-yoga-poses-to-cure-your-hangover
3. Parallel bar dips
Step 1: Stand in the middle, resting your hands on the parallel bars with your palms facing your body.
Step 2: With your arms, lower yourself down while maintaining a straight back and shoulders. If required, you can also bend your knees slightly so that your feet don’t touch the ground.
Step 3: Return to the beginning posture by pushing yourself up.
Step 4: For the duration of the set, continue pushing up and down.
Step 5: Put your chest down and lean forward. That’s one rep. Aim at at least 8-12 dips.
4. Olympic ring pull-ups
Step 1: Make sure the gymnastic rings are high enough for you to stand precisely beneath them and lower your body without hitting the ground.
Step 2: Stand under the rings, take hold of them with your palms facing inward.
Step 3: By bending your arms, draw your chest up and towards the rings. Be careful not to jerk because this could make the rings swing.
Step 4: Hold this position with your chest at its highest point for one second, then slowly lower your body back to the beginning position.
Step 5: Once you are done, praise and repeat this exercise.
5. Olympic ring dips
Step 1: Take a set of gymnastic rings with you.
Step 2: Jump up, supporting yourself, locking out your elbows and turning out your thumbs to create a secure shoulder position.
Step 3: Placing your elbows on top of your wrists as you lower down and into a bottom posture.
Step 4: Press again, resulting in a lockout.
Why should you concentrate on shoulder workout?
You will never develop sculpted shoulders and collarbones without shoulder exercises. When your shoulders are open and relaxed, you stand taller and appear leaner overall.
Furthermore, your shoulder muscles originate in the lower neck and spread all the way to your shoulder. That’s why, according to a study published in the International Journal of Sports Physical Therapy, performing shoulder exercises also helps to relieve lower neck pain.
Not to mention, you won’t be able to carry those heavy weights if you don’t have strong shoulders!
5. Even 20 minutes of this one activity can reduce your Covid-19 risk!
Covid-19 is spreading rampantly once again, raising curiosity in and around all that we can do to raise our guard and boost our immunity! A recent global analysis of data suggests that indulging in at least 20 minutes of daily physical activity can reduce Covid-19 risk or at least saves one from falling chronically ill because of the virus.
A study published in British Journal of Sports Medicine further recommends a total of 150 minutes of moderate-intensity workout weekly or 75 minutes of vigorous-intensity workout to guard your body against Covid-19. It deduced that regular physical activity was associated with lower risk of infection, severe Covid-19, hospitalization and mortality.
According to the experts, practicing exercise regularly gives one the best protection against the gravity of respiratory infections. Not just Covid-19, consistent workout also offers protection against various other issues such as obesity or having type 2 diabetes as an after-effect of Covid-19.
To understand the benefits of adhering to a regular exercise regime, Health Shots reached out to Dr Pritha Nayyar, a consultant in Respiratory Medicine at Asian Hospital.
Health benefits of daily physical activity to reduce Covid-19 risk
Eating the right diet to boost immunity is important, but so is a physical exercise regime. According to Dr Nayyar, moving your body daily offers a myriad of health benefits. She reckons at least 20-30 minutes of workout a minimum of 3 times a week. It could be anything ranging from a simple daily brisk walk to bicycle riding to running.
1. Lowers stress levels
Exercises are believed to decrease the stress hormones in the body. Stress attacks your body’s immunity in totally unfathomable ways. Being a major cause of bad immunity, a regular workout is believed to release endorphins that are happy hormones and keeps stress at bay. Also, what’s better than feeling good every single day?
2. Gives a tough fight to any type of infections
Engaging your body in a workout helps fight infections better with increased antibody response. A regular 30 minutes of physical activity increases cd4 cells and IgA which further aids in giving a boost to your immunity.
3. Improved quality of sleep
Normally, 7-8 hours of daily sleep is suggested to rejuvenate your body and increase productivity levels. When your body engages in strenuous high-intensity workouts regularly, your body feels exhausted by the end of the day. This exhaustion further translates to improved quality of sleep. And, daily deep sleep works miraculously as an immunity booster.
4. Prevents obesity while keeping you fit
Obesity can lead to a set of chronic health issues and makes you lazy and lethargic. Workout can help shed that extra weight from your body and aids in healthier weight management. Being physically fit is a boon in its own ways. A fit person with an ideal weight has a lesser chance of developing chronic illnesses. And, even if one catches any illness, the body is in its perfect state to give a tough battle against infections.
5. Decreases severity of Covid-19 illness
Exercises such as running or cycling are proven to increase lung capacity and better respiratory health. Covid-19 tends to attack people’s respiratory organs. So, it is essential to keep your respiratory health under check to combat the risk of catching covid or reduce the severity of its symptoms. Techniques like deep breathing further enhance the working of your respiratory organs.
6. Malaika Arora gives yoga in spo, gives a sneak peek into her go-to pose for toned legs
In a conversation involving the role of yoga to get that prim and poised body, the name of B-town fitness diva Malaika Arora surely pops up. Known for her strict adherence and commitment to a healthier lifestyle and yoga, she never fails to fuel our motivation levels. From high-intensity gym workouts to power yoga sessions to buddy workouts, she aces it all. And this time, she has given us some fitsp to pursue yoga for toned legs!
“I love doing high-intensity workouts that tone my body. And you know what, sometimes the simplest looking asanas are the most effective,” Malaika wrote alongside her post.
Mostly papped outside her gym or yoga studio, she manages to squeeze some time out for herself even in her on-the-go lifestyle. With her passion for yoga and fitness, she seems to be aging backward, defying all age and body stereotypes.
As fans, we frantically wait for #MalaikasMoveOfTheWeek.
So, Malaika took to her social media to spill the beans about her perfectly toned legs. This time, she went basic by rolling out her yoga mat in a garden with breezy white yoga apparel, nothing fancy.
In her Insta reel, she is seen doing one of her go-to asana, Utkatasana aka Chair pose. A low-squatting exercise, it works like magic for toning your legs.
Here’s why Chair Pose is Malaika’s go-to yoga asana for toned legs
1. Strengthens lower body muscles
This chair pose gets your legs, upper back, lower back, hips, glutes, and feet in motion. Further, Utkatasana widens and elongates your back, boosts stamina, and strengthens your core strength and muscles. If you are experiencing any rigidity in your shoulders, arms, or back, this pose can help alleviate any stiffness.
2. Stretches your upper body
As an essential part of sun salutation yoga, the chair pose gives a stretch to your shoulders and chest and engages all the upper body muscles with it. As it involves the use of body control, Utkatasna promotes better balance and gives the right posture to the body. With extensive use of the shoulders and back, your upper body gets that stretch for better motion and posture.
3. A stress-buster for all
Indulging in any type of daily yoga activity helps relieve stress. The chair pose demands a strong hold over our body, so it aids in building a strong focus. Alongside, it widens our chest, thus improving the capacity of lungs and respiration.
Here’s how to do yoga pose Utkatasana
1. Start by standing tall and taking a few deep breaths to get ready.
2. Gently bring your but back and begin to bend your knees slightly.
3. Raise your arms as you inhale and keep your breath deep and normal.
4. Keep your body weight on the thighs and not on your knees. You will feel tight strength on your back and thighs.
5. Stay in the pose for at least 5 deep breaths.
6. Gently inhale, and stand up tall again to get back to normal and relax.
So, start your week by doing your version of Utkatasana, and stay consistent with a daily regime.
7. From 59.4 kg to 55.1 kg in 6 weeks, Genelia D’Souza’s fitness journey proves she’s indomitable
Known for her bubbly vibe, actress Genelia D’Souza knows how to don several hats with equal aplomb. From being a refined actress to a steadfast companion to a devoted mother, she has aced all roles. And recently, we got a glimpse of another fierce side of her when she decided to embark on a fitness journey.
She clocked a six-week fitness journey while promising to stay focused on this path forever. Going from 59.4 kg to 55.1 kg was anything but easy. However, with sheer determination and commitment to a healthier lifestyle, she was able to hit the mark. Her workout was a mix of cardio, weight, and strength training. Her success proved that if a woman decides to do it, she always emerges successful by conquering her fears or insecurities.
Genelia D’Souza fought her fear with determination
In the first week, Genelia confessed her faltering thoughts and insecurities about taking up this 6-week challenge. In an Instagram video, she admitted, “Week 1- Unsure, underconfident, uncertain.”
Being a woman with no façade, she kept sharing snippets of her unfiltered journey all over social media. In a video, she was seen hitting the gym at 5:30 am and struggled a lot in weight-lifting with help from her trainer.
The world of fitness seems like that of glamour or glitz. But Genelia showed up to show her raw and authentic side of her journey. And, she dived into these challenges for herself and healthy life, instead of external validation.
One of her captions read, “Fitness isn’t just about glamourizing it. It’s about all those emotions that one goes through, before the journey, during the journey, and after the journey. Fail or Fly but I’m taking this journey.”
Keeping the fun element alive
Genelia D’Souza is hands down the queen of funky reels. She’s best known for her jovial nature, and her social media is a testimony to that. Even during her workout, she didn’t miss out on easing it up and having fun. In one of her videos, she shows us her goofy side by playing around in the gym and using a stack of dumbbells as piano keys.
She added a caption that said, “Day 1 of the 6 weeks workout plan ahead. But not without some fun.” In a note, she added: “When it’s the time to work out and you think it’s time to party.”
Also read: The one fitness mantra you can’t compromise on if weight loss is on your mind!
Coming out stronger and better
Genelia battled all odds to reach her desired mark. Her wonderful transformation has driven her to make fitness an integral part of her life. She wishes to commit to it forever, and not just for now.
She penned down a beautiful note which reads, “I want fitness to be a part of my life, I want to not get disheartened every time I binge and I also want to be aware that there’s a reason it’s called cheat meals and not your regular diet.”
Further, she added, “I want to be able to talk, every time my scale shows a higher weight without feeling guilty about it and I want to also make it evident that, just weight in fitness, is not the only thing that matters but rather muscle development, agility, flexibility matters too.”
Importance of family support for Genelia D’Souza
Genelia, a mom of two, kept sharing snippets of her workout regime that clearly told us that she had the constant support of her husband, Riteish Deshmukh, who gave his equal share in making this journey a success for her.
8. Want to burn calories for weight loss? Try cycling every day
Cycling undoubtedly evokes memories of childhood, whether it’s riding to school or catching up with friends. In addition, cycling is a well-known, simple, yet effective cardio exercise. Yes ladies, it’s not only a fun outdoor activity but also a great way to stay fit and healthy. You might also be surprised to learn that cycling is a popular form of exercise among Bollywood stars like Sara Ali Khan and Dia Mirza. Want to give it a try as well? If so, let’s first help you find all the benefits of cycling so you can anticipate the positive changes you will go through.
Is cycling the best workout?
Cycling has long been praised as a fantastic form of exercise, and it is clear why. After all, biking or cycling is a top-notch aerobic exercise. It will help you burn calories and build your legs, hips, and glutes in addition to your lower body.
This is a great option if you want an exercise that is easy on your back, hips, knees, and ankles. Cycling is also the simplest and most accessible form of exercise.
Here are 7 expert-recommended benefits of cycling:
1. Improves cardiovascular health
Cardio means heart, and cycling helps you strengthen your heart muscles, which leads to improved cardiovascular health. According to a study conducted by the University of Glasgow, people who cycle every day experience notable health benefits, including improved cardiovascular functioning and a reduced risk of heart related diseases.
2. Helps in weight loss
Cycling is often considered to be one of the good low impact options for aerobic exercise. Mukul says, “Cycling is a great exercise to burn calories and, in addition to strength training, cycling can help a person manage their weight because it increases the metabolic rate, builds muscle, and burns body fat.”
3. Improves lung health
The respiratory system is associated with breathing, and during cycling you have to breathe a lot, which helps in improving cardiorespiratory health and keeps blood pressure under control. “Physical activity such as cycling, can help the immune system protects a person from respiratory infections such as SARS-CoV-2, which causes Covid-19.”
4. Increases fitness levels
Cycling is aerobic when you are doing it for a longer duration at a steady speed, as well as anaerobic. When you are riding uphill, it really helps to target both of your systems, resulting in an increase in your fitness levels.
5. Low impact on your joints
Cycling is a low impact form of exercise, making it a safe choice for older adults and people with weak or damaged joints. As your foot does not land on the floor like in running or jumping, cycling really helps in giving you a good workout without putting extra pressure on your joints. Cycling is especially great for women, as it reduces the chances of developing issues such as osteoarthritis.
6. Relieves stress
Cycling is a great way to exercise regularly and stay fit, not only physically but mentally too. As a fun activity, it takes your mind off of daily stress and anxiety by developing a sense of calm and ease. With less mental health issues, you’ll also experience a good sleep cycle and be energetic.
7. Beginner-friendly
Cycling is also a relatively easy and affordable type of physical activity to start for an individual as it does not require any major skills as you can just take up your bicycle and start cycling.
Apart from these health benefits, cycling is also environmentally friendly. It is the most sustainable mode of transportation and doesn’t cause any environmental damage as compared to motor vehicles, which cause a lot of noise pollution and excrete very harmful gases.
9. If you wake up with back pain, do these 4 exercises for relief
1. Release your upper back
To perform this exercise you need to kneel beside your bed and bend forward so that your elbows are on the bed. Make sure your forehead is touching the mattress. Stay in this position for at least 60 seconds, so that you feel the stretch in your upper back.
2. Spinal Twists
Lie down on your bed and stretch your arms sidewards. Bend your knees and twist them, from below the waist, to your right and then left. Make sure your upper body remains in the same position. Do this 20 times to release the tension in your lower back.
3. Cat Cow
This is a very famous yoga exercise known as Marjaryasana in Sanskrit. This exercise will help if you have stiff or sore muscles. To perform this exercise, get on all fours and balance your weight equally. Inhale as you look up and drop your belly down. Then exhale as you look down and arch your back. Do this 10 times in succession, but be very gentle with your movements.
4. Child’s Pose
This is a yoga pose also known as balasana. This pose helps with the strengthening of your spine. Push back from a kneeling position as you set your hips on your ankles. Stretch your spine forward with your arms in front of you. Hold this pose for at least 60 seconds.
Follow this routine, step-by-step, every time you wake up with a stiff back in the morning. “Remember to follow your natural range of motion and never to over extend, especially in the morning. Talk to your doctor if you have chronic pain or a low back injury,” advises Mankirat.
10. Stressed or excited? Let your mood decide your fitness mode!
From one day to the next, our morale is as changeable as an autumn sky – sometimes dark, sometimes bright. Fortunately, sport helps us find a good ‘mood’ by meeting our current needs. Whether you may be Stressed, tired, nervous or impatient, you should find those ways to stay fit that suit your mood of the moment.
Different ways to stay fit according to your mood
1. If you’re tired, here’s what to do
Do you grapple to get out of bed in the morning, and even your makeup fails to hide your lack of sleep? It’s best to concentrate on hour mind and body activities. Focus on breathing and pay attention to your body, relaxation and meditation. The choice is vast: yoga, Pilates, body balance, floor bar, tai chi, and more.
The “Zen” dimension of these activities spreads in us and cultivate a form of inner serenity which recharges our batteries. Another advantage is that these are gentle activities for the joints and therefore, more suitable for avoiding injury in the event of fatigue.
2. If you’re excited, here are tips to stay fit
Choose an intense sport that lets off steam: Cross training, body attack, indoor cycling, swimming, squash, running and more.
These moderate to high intensity sports make us sweat, burn calories and require a lot of energy. You feel drained, but lighter at the exit.
3. Feeling grumpy? Here’s how to let go
This is when you should look for a sport to let off steam: jump rope, bootcamp, swimming or, even better, combat sports: boxing, karate, judo, Krag Maga , kung fu, etc.
If you tick a little at the idea of hitting an opponent or a punching bag, you should choose a fitness version without impact, such as cardio boxing or body combat.
These activities are focused on explosiveness, cardio or inspired by martial arts. They are perfect for bringing down the negative and finding inner calm.
4. Combat stress with these fitness activities
Pressure at work or study deadlines can all be stressful. Anxiety also tires us out and ends up slyly lodging itself in our trapezius muscles. This is when we must look for a sport to eradicate stress and release tension.
In the ‘soft’ version, we opt for yoga and other relaxing activities, but nothing beats a good cardio session: running, aqua biking, body attack, body combat, gym, circuit training, bootcamp or swimming.
Gentle gymnastics works the body in depth and gently. It helps to dissipate muscular tensions, loosen the joints, improve posture and relax. As for cardio, it lets off steam and allows us to eliminate both the toxins and the stress that undermines us.
More broadly, the practice of any physical activity whatsoever, releases hormones of well-being – the famous endorphins.
5. How to stay fit when you feel shy and fearful
Opt for a sport that encourages you to push the limits and sets you for small challenges. Another option is team sports (basketball, volleyball and football) which help to open up to others.
These activities help us get out of our comfort zone. In unknown territory, we gradually strengthen our self-confidence. In the case of team sports, we learn to think collectively, to trust others. More broadly, group sports help to bond and to express oneself.
6. Control impatience with a fitness activity
If you want things fast to have time to fix everything we have placed in our “to do list”, choose express training in short formats of 30 minutes, 45 minutes – indoors, HIIT, abs, buttocks and circuit training express. It would be nice to choose aqua-fitness activities.
As effective as one-hour workouts but more intense (apart from abs and buttocks), short formats are well-suited to city dwellers and busy mothers with packed schedules. These are also useful in case of temporary demotivation!
7. How to stay fit and happier if you are depressed
Beyond the gloom, you will need a dose of “fun”! Go for a sport that will boost optimism and make you a smile. Rely on warm, friendly atmospheres that send the gloom waltzing like the Swedish Fit, the trampoline.
Go for “feel good” sport activities, or indulge in dance forms such as modern jazz, classical, Latin, zumba, fitness dance and hip-hop.
Make sure you stay fit!
The playful and happy spirit of these activities and the expressiveness of the dance help clear your head and let go of everyday life.
If you don’t want to see people, you can count on a running outing (even in winter or in the rain with the right equipment ) which will boost your morale.
11. Here’s how rolling on the floor like a baby can improve your flexibility! Try it
Have you ever noticed what babies, who have not yet started walking, do when they are just lying idle? They start rolling up and down the bed, so much so that their parents have to create a fort with pillows so that they don’t fall off the bed! Rolling on the floor or bed is a natural instinct for them and it helps in building the foundation for all their movements and body balance. The concept remains the same when it comes to adults.
Celebrity yoga instructor Anushka Parwani recently posted a reel where she explained how practicing rolling exercises on the floor is a great way to improve total body function
12. HIIT vs LIIT: How to decide what’s better for your weight-loss journey
An exercise routine may not be standard. It can differ from person to person, depending upon age, flexibility, capability, caliber, stamina, health conditions and more aspects. While the fitness world is abuzz with HIIT and LIIT routines, do you find yourself scratching your head over what may be better if your eyes are set on weight loss? Come, let us find out what’s the better weight loss exercise between the two.
Health Shots got in touch with Gaurav Pawar, K11 certified personal trainer, to understand the difference between HIIT and LIIT.
Facts about HIIT
HIIT is defined as High Intensity Interval Training and is a higher intensity workout for shorter durations.
In HIIT, one pushes to complete a set in shorter intervals of time. In simpler terms, these workouts are short bursts of intense exercises alternated with recovery periods. The composition of a HIIT is to put in maximum effort when at peak and then take a break to recover, followed by a repeat of the set depending on the goal. This kind of workout increases the heart rate, forcing your body to burn calories.
Benefits of HIIT
* Burns more calories in a short time frame
* Reduces blood pressure and blood sugar
* Improves oxygen intake
* Facilitates proper digestion
All about LIIT
LIIT is Low Intensity Interval Training or also commonly known as Low Intensity Steady State. It is done for a longer duration at a steady pace.
LITT is a form of cardio exercise where one maintains the same low-intensity pace for a set period of time. This time can depend on the duration one sets for their workout, 30 minutes to an hour.
The goal of this kind of workout is to perform it at a steady pace in order to sustain energy to consistently workout for the stipulated time of the workout.
Benefits of LIIT
* Helps to increase mobility
* Improve strength
* Improves cardiovascular endurance
* Gentler workout for joints
HIIT vs LIIT: What’s a better weight loss exercise?
Many people struggle with losing weight and maintaining a deficit. As a result of this, people get on workout and diet fads trying out unsustainable ways of losing weight. Having a certain goal in terms of weight or reducing belly fat can be a motivating factor, but compounding your entire fitness journey just solely on weight loss can be a wrong outlook to have.
So, to answer your question of what may be better for weight loss, Pawar explains, “Instead of fixating on weight loss, one should concentrate more on fat loss for the body. For fat loss, both HIIT and LIIT are effective in their own ways.”
HIIT and LIIT workouts are also good for muscle endurance. For building muscle, muscle hypertrophy and strength one should also focus on weight training under the proper guidance of a registered exercise professional.
To summarize, one can incorporate different kinds of workout in their regime and reap the benefits from them.
Other than the exercise segment, one has to majorly focus on the dietary aspect.
Nutrition plays a crucial role in fat loss and muscle retention. Any kind of physical activity can help to lose fat but in the longer scheme of sustainable fitness and health, nutrition plays a key role. One has to maintain a calorie deficit to lose fat and ensure a proper intake of all macro-nutrients. Sufficient intake of protein, proper recovery and a sustainable, consistent fitness regime is the way to journey to your goal!
12. Give these 10 exercises a chance for a flat belly at home
These days, if you’re gaining weight, you may find it mostly on your belly. Isn’t it? Although every person’s body responds to weight gain differently, the belly is an area that is prone to retain fat, leading to belly fat. It’s harmful since it serves as an open invitation to numerous fatal and life-altering illnesses. Therefore, if you want to accelerate your weight reduction process and lose all the extra kilos you’ve accumulated, here are some of the best exercises for flat belly.
Health Shots spoke to fitness professional Vikash Sharma about these exercises, which can help you reduce belly fat and can speed up your weight loss journey. These exercises can be practiced at home and can show results if done regularly in the right manner.
Here are 10 exercises for flat belly and weight loss:
1. Spot run
- In a comfortable position, begin running.
- As quickly as you can, try to extend your legs as high as you can.
- Run for 1 to 2 minutes while you are on the spot.
- And if you’re beginner, try jogging for 20 to 30 seconds as quickly as you can.
- Take a minute break here, consume some water, and get ready for the next round.
- This cardio circuit needs to be done at least four times.
2. High knee
- Simply maintain a straight posture and, alternatively, bring your knees to your chest.
- Continue hopping back and forth between your legs, and that’s all.
- To burn more calories, perform at least four sets of 50 high knees on each leg.
- Speed is crucial. Do it as fast as you can.
3. Plank
- Start in plank position.
- Move your weight slowly to your right forearm (or palm).
- Straighten out your left arm in front of you.
- Hold for three seconds while maintaining a firm core.
- Return your arm to its starting position slowly.
- Change arms, then repeat.
- Make two to three sets of 10 repetitions.
4. Side planks
- Lay on your side with both legs spread out in a long line, your lower elbow directly under your shoulder, and your forearm flat on the floor.
- Feet can be piled for greater difficulty or spaced apart for greater stability.
- By engaging your core and lifting your hips off the ground, you form a straight line from your head to your feet.
- For 15 to 30 seconds, hold on. Your top hand might be on your hip (which is easier) or extended upward (harder).
5. Mountain climbers
- Assume the plank position.
- Hands spread apart, back straight, and engaged core.
- As far as you can, bring your right knee to your chest.
- Repeat the motion while switching legs.
- Repeat the motion while maintaining a strong core and keeping the hips down.
6. Plank jack
- Start in a plank posture with your feet together, your shoulders over your wrists, and your body in a straight line.
- Jump your feet wide while keeping your buttocks down, like a jumping jack. Your feet should jump back together.
7. Leg raise
- Start by laying on your back, with your hands by your sides.
- Straighten your legs and start lifting them up to the ceiling.
- Even if you are unable to raise your legs fully just now, make an effort to lift them straight.
- Continue lifting until you can no longer lift your legs up and they are towards the ceiling.
- After that, lower them to the ground once more and continue the process 15 to 20 times.
8. Jumping jacks
- Keep your feet together and your back straight.
- Open your hands in a lateral position and draw a straight line with your shoulders.
- As you extend your legs, clap your hands together in front of you.
- Close your legs as you leap again.
- With your shoulder, bring your hands back to a straight position. then repeat.
9. Crunches
- Lean back and lie down. Your feet should be placed on the ground hip-width apart.
- Kneel down and cross your arms over your chest. Inhale while tightening your abs.
- Exhale and raise your upper body while maintaining a relaxed neck and head.
- After taking a breath, reset your position.
10. V tucks
- Start by sitting in a v-sit with your knees raised and your back long.
- Maintain a firm core while you lean back and spread your legs.
- Retract your knees, tighten your abs, and repeat.
So ladies, practice these exercise at home regularly to see results!
13. 5 reasons you shouldn’t skip a morning yoga practice
Inculcating the regular practice of yoga is considered a healthy lifestyle habit for the body and the mind. But doing yoga in the morning can be especially beneficial for you.
If you are confused whether to do yoga in the morning or event, let’s solve it for you! Empowerment coach Jagriti Kajaria tells Health Shots about the reasons why yoga in the morning is the best gift you can give to your health.
5 benefits of doing yoga in the morning:
1. It recycles our first breath
The first breath of the day that we take is the most potent, the one with a lot of hidden potential to create, live and enjoy throughout the day. Our senses are yet to start and just before the eyes have opened, in that first breath, the point between dreaming and waking, we begin to co-create with the universe. This sets the tone for our day.
So, if you are waking up with the thought that “I have a hectic day”, “I did not sleep well”, or “I am not feeling healthy today”, just shut your eyes – turn over, take a deep breath and wake up again. With the consciousness ready to unfold, the waking hours impact how our day will be. Use the first hour of your day to harness these energies and have the remaining hours meaningfully productive.
2. Yoga warms up and kickstarts the body
When we wake up, the body is cooler and at rest. When we do yoga, the body gets heated to purify and transforms into becoming the energy power centre. The mind is activated to start the inner wisdom and unleash the power of mental strengths and divine acknowledgment. This is the secret to utilising the three components – body, mind and intellect as the radiant source throughout the day.
3. Channelizes our vibration
Even when we are asleep, our cells are not at rest as they are vibrating at a lower frequency. As soon as we wake up, the cells start to slowly increase their vibrations and frequency. If we don’t channelise these vibrations through activities like yoga, they can get scattered out through our thoughts. This makes us feel stretched in different directions.
4. Matches our body’s clock with the Sun’s rhythm
When our cells are exposed to the morning light, it kickstarts our body’s functions. On first exposure to light from darkness, the brain shuts down melatonin production, thereby stimulating the physical system that directs bodily functions.
A morning yoga session impacts a lot of our body’s rhythm and production of melatonin in the brain. Therefore, the various stretches of Surya Namaskar, help us connect with the source of light and life – the Sun.
Leveraging the techniques of yoga can help us safely lengthen and contract our muscles using the facility of breath, thereby resetting the muscle fibers and balancing the alignment for support, which is a stress buster.
5. Enables us to take charge of our mind
Morning hours are known to be a highly receptive time for the mind as the communication channels between the body and the intellect are relatively open. This can be accomplished only if we resist the immediate pull toward the external stimuli as we wake up. This phenomenon happens before our brains have commanded our consciousness and allowed our body to run on autopilot. In this quiet time, just like the new day, we too are reborn, establishing it as one of the best times for moving meditation.
So, now that you know, try doing yoga in the morning and see the different energy it can bring to your life.
14. 3 exercises you can do if you have a spinal cord injury
A severe impact to your spine that fractures, dislocates, crushes, or compresses one or more of your vertebrae can result in a traumatic spinal cord injury. But if you think it will leave you with a sheer lack of mobility, you may want to rethink. Doing certain spinal cord injury exercises can help you stay fitter and healthier.
A recent study looked into whether people with spinal cord injuries can walk and run. The international research was successful in regaining muscular movement in a model of organically paralyzed mice through artificial nerves. The researchers trained a paralyzed mouse to walk, kick a ball, and run on a treadmill.
Furthermore, the study team demonstrated the potential future use of artificial nerves for voluntary movement by extracting samples of recorded signals from the motor cortex of moving animals and controlling the legs of mice using artificial synapses.
Thus, it was discovered that individuals with spinal cord injuries can run and walk.
Health Shots spoke to Dr Rajesh Kumar, Consultant Orthopedics, Manipal Hospitals, Ghaziabad to know what type of exercises can help if you have a spinal cord injury.
3 types of exercises that can help you if you have a spinal cord injury:
1. Stretching
Stretching is important for people with spinal cord injuries to prevent and alleviate tight muscles and joints. All main muscle groups should be stretched as part of a thorough flexibility routine. Your shoulders, hips, knees, and ankles should be your main areas of attention as they are frequently tight after injury. You can stretch on your own or with assistance from a trainer, therapist, family member, or friend. Even daily stretching sessions can be beneficial for certain spinal cord injury sufferers. First, spend at least 30 seconds gently stretching each muscle group. Consider stretching both before and after strength training and cardiovascular exercise.
2. Strength training
The main muscle groups that you can control should be the focus of your strength training.
Strength training exercises include:
* Trunk push-ups
* Cross fit balance work
* Isometric back exercises
* Spinal twists
* Lean in all directions
* Lower-body twists
Each person’s muscles will be different according to their injury. Plan to complete each exercise at least 10 times in the beginning (10 repetitions = 1 set). Take a brief rest. Every set should be repeated one or twice. Strength training is most effective when you push yourself until you need assistance to complete another exercise.
3. Aerobic workout
Cardiovascular health benefits of aerobic exercise are highly helpful. Aerobic exercises include:
* Cycling by hand
* Rowing
* Exercise in circuits
* Swimming
* Wheelchair basketball game.
* Briskly pushing your wheelchair (if you use a wheelchair)
The “talk test” can be used to determine how intense your workout is. The test is pretty simple. You should be able to talk while exercising at a moderate level, but not sing. Also, you shouldn’t be able to speak for more than a few sentences without pausing to take a breath if you are engaging in vigorous-intensity exercise.
Lastly if you’re having spinal cord injury, you cannot maintain your fitness just by a normal everyday routine. Regular exercise can help you lower the chance of developing any health issues after the injury. Also, ask your therapist to recommend the exercises that are ideal for you based on the position and level of your injury.
15. 5 yoga asanas to burn the guilt and calories of a cheat meal day!
There are some days when you just can’t control your cravings and go off-diet to satisfy your taste buds! And then you regret it later. But what if you discover a mantra that allows you to enjoy your cheat meal without feeling guilty about gaining weight?
Popular yoga instructor Sarvesh Shashi has total empathy for those who indulge in their cheat meal cravings.
So, he says in an Instagram post, “When you can’t cut calories from your diet, burn them off with tough but effective yoga poses, so you remember the next time to avoid binge eating!”
The yoga expert shared some effective yoga asanas for the days when you cheat on your diet. According to him, you shouldn’t at least skip yoga even if you skip your diet for a day, if weight loss is really on your mind.
5 yoga asanas for your cheat meal day
1. Utkatasana
The word ‘utkata’ means intense or strong, and asana means posture. Also known as a chair pose, it involves sitting on an imaginary chair.
How to do it:
* Take a deep breath in and extend your arms upwards.
* Your elbows shouldn’t be bent, and your palms should be facing one another.
* Exhale now, and bend your knees until your thighs are nearly parallel to the ground.
* To assume the final position, straighten your back and lower your tailbone.
2. Dhanurasana
This is one of the 12 fundamental poses listed in Hatha Yoga. It is a Sanskrit term which means bow position in English, and its stance resembles an archer’s bow.
How to do it:
* Your feet should be slightly apart and almost parallel to your hips when you lay on your stomach.
* Your arms should be by your sides.
* Fold your knees slowly and place your hands on your ankles.
* Take a deep breath in, lift your chest off the floor, and raise your legs.
* Stretch it out now.
3. Setu Bandasana
Setu Bandasana, also known as shoulder supported bridge or simply bridge pose, is an inverted backbend pose used in Hatha Yoga and contemporary yoga as practice.
How to do it:
* With your feet flat on the ground and hip distance apart, lie on your back and bend both knees. With the palms downward, slide the arms alongside the body. The heels should be lightly touched with the fingertips.
* Place your feet firmly on the ground and exhale as you lift your hips and twist your spine off the ground. To keep the knees at hip distance apart, gently squeeze them together.
* Squeeze the shoulders and arms together to elevate the chest. To rise the hips higher, engage the legs.
* Take 4–8 breaths and hold them.
* To let go, exhale and lower your spine to the ground slowly.
4. Bhujangasana
In Hatha Yoga and contemporary yoga asanas, the cobra pose, also known as Bhujangasana, is a reclining, back-bending position. It is frequently done as part of the Surya Namaskar cycle of asanas, and can be one of your cheat meal strategies to offset your calorie intake.
How to do it:
* As you lay on your stomach, raise your head and trunk using your hands as supports.
* Your arms should be elbow-bent.
* Gently raise your head in an arched position.
* Ensure that your tummy is pressed firmly against the ground.
* Your toes should be pressed firmly into the ground.
* Hold the pose for 5 seconds.
5. Navasana
The yoga asana known as Navasana or Boat Pose, focuses on building core strength. It demands the practitioner to hold his or her body up so that it resembles the letter V.
How to do it:
* Put your legs straight in front of you, sit down on the floor. Put a little pressure with your hands on the ground behind your hips.
* Lean back slightly and lift through the top of the sternum, being careful not to curve your back. Using your sitting bones and tailbone as a tripod, distribute your weight evenly.
* Exhale, bend your knees, and while keeping your knees bent, elevate your thighs so they are slanted upward by roughly 45 degrees.
* If it’s possible, slowly straighten your knees while bringing the tips of your toes up toward your eyes. If it’s not possible, maintain a bent knee position with your lower leg parallel to the ground.
* Draw your shoulders back and stretch both arms forward, parallel to the floor with your palms facing in, keeping your heart open and your spine long. Maintain a flat, solid lower belly that isn’t too thick or hard.
* Breathe while pointing your toes. Try to hold the stance for 10 to 20 seconds before extending it gradually to one minute.
0 Comments
Please Don't Spam Message