Mar 17

Fitness program: 5 steps to get started

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Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there’s more good news. You can start a fitness program in only five steps. 1. Assess your fitness level You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) How many standard or modified pushups you can do at a time How far you can reach forward while seated on the floor with your legs in front of you Your waist circumference, just above your hipbones Your body mass index 2. Design your fitness program It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness […]
Mar 17

How can I be mentally healthy and happy?

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When many people think of a healthy lifestyle they immediately think diet and exercise and completely ignore mental health. However, mental health is one of the most important factors in creating a healthy lifestyle. “Focusing on how to be mentally healthy and happy is important in any aspect of life,” said Dr. Gregory Dikos, a trauma surgeon at OrthoIndy. “Many of my patients recovering from traumatic injuries experience significant pain and have to endure a lot of rehabilitation before they get better. My patients who practice positive thinking usually feel better sooner.” How do you maintain good mental health? The ability to manage your feelings and deal with everyday stresses and difficulties can be challenging. Maintaining good mental health means occasionally putting your own needs first. We can’t take care of others if we don’t take care of our own mind and body. If you are looking for a healthier lifestyle, start with your mental health and make sure you are finding time to relax and do things you enjoy, rewarding yourself for accomplishments and spending time with good people who value you. Seeking professional support and treatment is one way to improve your mental health. There are additional ways […]
Mar 17

How You Can Use An Elliptical Trainer!

by admin in Workouts 0 comments tags: elliptical trainer, gym cycling, how to use elliptical trainer, learn elliptical trainer, learn using gym equipment, weight based excercise
The elliptical trainer is one of the most popular devices that you will find in any gym or health club. The reason is that it combines the effect of a lot of workout devices in one place and it is together a bicycle, a stair stepper, and a cross country skiing machine. To use this you will need to step on to the machine facing the direction of the console and start pedaling after turning the monitor on. Pull on the handles evenly as you are pushing forward with your feet. You can increase as well as decrease the pedaling resistance so that you can vary the strength of your muscle training. Make sure you stand upright on the machine and don’t lean forward or backward while you are at it. Also, don’t grip on the handles too tightly and look straight ahead. Keep in mind whether your elliptical has fully stopped before you step off from it. Some tips for using it  The elliptical trainers are going to provide you with similar cardiovascular benefits as you get while running but it is going to have a lower impact on your joints, so this is great for the people […]
Mar 16

5-minute breathing exercises can improve your mood and reduce anxiety

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Cyclic sighing appears to be particularly effective among different breathing exercises and better than mindfulness meditation, a study says   Most of us don’t think about our breathing, but if we put our minds to it, it can make us feel better. “Respiration is the perfect interaction between conscious and unconscious,” said Angelo Gemignani, psychiatrist and neuroscience professor at the University of Pisa. Breathing is a way for both the mind and body to work together to help regulate our emotions. A study in Cell Reports Medicine showed that just five minutes of breathwork each day for about a month could improve mood and reduce anxiety — and these benefits may be larger than from mindfulness meditation for the same amount of time. “We’re always busy doing instead of being,” said David Spiegel, an author of the study. “And it’s a good idea to just take a few minutes to collect yourself, commune with your body and help it prepare to deal with whatever you want to deal with.”   The mental health benefits of breathwork In a randomized controlled study of 108 adults, the researchers compared three different breathwork exercises, in which participants deliberately guided their breathing in various […]
Mar 16

8 Pieces Of Expert Fitness Advice For 2023

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Looking back on yet another year of navigating life through a pandemic, you might feel as though fitness remained on the back burner or that you generally didn’t get to move as much as you had hoped. But that’s okay—with a new year comes a new chance to hit the reset button and refresh both your wellness goals and how you think about them. Here are eight pieces of expert advice on fitness from our Forbes Health Advisory Board members to help inspire you to get moving in 2023.   Put in a Daily Effort “Exercise is of particular importance as we age,” says Robert Lahita, the director of the Institute for Autoimmune and Rheumatic Disease at St. Joseph’s Health in Paterson, New Jersey. “Remember: It doesn’t mean running marathons or Spartan races. It needs to be a daily effort to work the body in favor of the biological soul—to let go, relax the brain, stress the body in a good way and luxuriate in the flow of hormones, endorphins and cytokines.”   Use the Right Gear “Many New Year’s resolutions revolve around being more active, and having the right support for that activity can help prevent injuries and keep […]
Mar 16

9 Tips I Wish I Knew Before Starting Yoga!

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Former newbie Emma, shares her learnings that provide great foundations for beginners to yoga The idea of starting yoga might spark fears of inadequacy and self-doubt, so much so that so that you give up before you even start. It’s a difficult mental hurdle, stepping out of our warm, cushy comfort zone and trying something for the first time. But equipping yourself with some tips from others who have already been down this road can help knock down some common misconceptions and barriers that prevent people from taking their first step onto the yoga mat.   1. You don’t have to be flexible to start Of course, you’re not going to do a full split in your first class. Some people have this misconception that ‘I’m not flexible enough for yoga’…ummm how do you think your yoga teacher got so flexible? It’s like learning any new skill, you start with the foundations and work up from there. The best way to start yoga is…to start yoga.   2. Get in the right mindset. And ask why you’re doing it… This is very personal and isn’t really anyone else’s business but your own. But having a purpose behind choosing to start […]
Mar 16

5 simple gym hacks to speed up muscle growth as recommended by a strength coach

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Unlock your full muscle-growing potential by using these body-building shortcuts Feel like you’re doing a lot in the gym but not seeing the results you were hoping for? Fitness coach, James Alexander-Ellis, has shared five simple hacks in a recent Instagram post that he says will level up your existing exercise plan or workout routine. Here they are, in no specific order:   1. Use ‘time under tension’ stimulus for all of your sets Time under tension, or “TUT” as it is also known, refers to the amount of time a muscle is held under any amount of strain during an exercise. To perform a TUT workout, you simply need to lengthen each phase of the movement to make your sets longer. The idea here is that it forces your muscles to work more, therefore optimising their strength and – eventually – growth. Ellis advises that you should lower your regular weights much more slowly and count those seconds in your head. For example, in a typical 10-rep set, you’d be looking to make the set last for around 40 seconds, so 3 seconds down and 1 second up, for 10 reps.   2. Train twice a day (for a […]
Mar 16

The best workout for strong legs

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Whether you like them or you hate them, you certainly cannot ignore your leg workouts. Lounge speaks to fitness trainers to tell you why The world of fitness enthusiasts can be easily divided right down the middle, between people who love leg days and people who hate them. No matter what your emotions about it, there is no skipping leg workouts because strengthening leg muscles improves agility, overall athletic performance and supports a healthy movement pattern in daily life, says Pawan Jani, coach and co-founder of Chakra Fitness in Pune. Legs are the foundation of optimal strength in the human body, points out Cult.fit strength coach Rahul Huidrom. “It is an important aspect of a truly well-balanced fitness routine that builds strength, speed and stability. Additionally, our lower body needs to move in every possible direction at slow, medium and explosive speeds,” he adds. The major muscles in the leg are long muscles. There are also smaller muscles which support the larger muscles to stabilise and rotate joints like hips and ankles enabling functional and dynamic movements, explains Huidrom. The quadriceps in the front of the thigh are made up of four muscles (vastus lateralis, vastus medialis, vastus intermedius and […]
Mar 16

5 Best Workouts For Fat Loss

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When coupled with healthy food choices, regular exercise can help you reach your fat-loss goal. However, with so many exercises to choose from, picking the right ones for your fat-loss program can be daunting. It turns out, the best approach is a combination of four different exercises: “Balance is key,” says Nick Briney, a senior personal training manager for Life Time in Kansas City, Missouri. “When you really want to optimize your ability to get the most burn out of a workout, incorporating all of these activities will be crucial.” Here are the best exercises ranked from most calories burned to least.   1. HIGH-INTENSITY INTERVAL TRAINING High-intensity interval training (HIIT) tops the list of best fat-loss exercises. “You’ll get a lot done in a shorter timeframe because higher intensity exercise is going to lend itself to a higher calorie burn before and after the workout,” Briney says. Part of the reason HIIT is effective for fat loss is it maximizes your excess post-exercise oxygen consumption (EPOC), or the amount of oxygen your body consumes while your muscles and other tissues return to their pre-exercise state. This process keeps you burning calories once your workout is over. The more intense […]
Mar 16

10 Meditation Tips for Beginners

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The mind is a busy hive of thoughts and we are jumping from ideas to emotions to memories for most of our waking hours. During meditation you will begin to witness how much movement happens in the mind and how little you live in the present moment. You can learn to observe your thoughts and perhaps begin to change them. Taking a step back and witnessing your thoughts instead of identifying with them is the key to meditation.   1. Find Your Space Set up a meditation space. Somewhere calm, quiet, and not too cluttered. Setting up a comfortable atmosphere will help to create the right mood for meditation and you can return to the same space to practice.   2. Find Time Choose a time when your mind is calm. As soon as you wake up in the morning, before looking at your phone, computer, or talking to anyone would be ideal.   3. Establish a Routine Using the same time and place each day will create a space and routine. Then you will be able to relax into the practice more quickly.   4. Be Comfortable Sit comfortably, with your spine tall and your chin tucked down slightly. […]
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