Apr 04

What should you eat after working out?

by admin in Workouts 0 comments
Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished within 15 to 30 minutes after finishing a workout. Eating even a little snack shortly after exercising can help to restore energy levels. In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body.   What to eat after exercise and why The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.   Dairy protein According to researchTrusted Source published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise. Other than milk, dairy products rich in protein include: Greek yogurt ricotta cheese cottage cheese kefir   In fact, a 1 cup serving of low-fat kefir contains 9.2 gTrusted Source of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet. In 2007, some researchers found that milk-based proteins are more effectiveTrusted Source than soy-based proteins […]
Apr 04

Exercises That Make Trainers Cringe

by admin in Workouts 0 comments tags: abdominal movements, AIM Athletic in Vancouver, cardio junkies, crunches and sit-ups, culprit exercises, exercises that make trainers cringe, fitness pros
If you spend any time at all in a gym, or even if you routinely browse exercise videos from “experts” on YouTube, you’ve probably seen people doing some things that make you cringe. While it’s easy for the average exerciser to spot a move that looks downright dangerous, there are other habits and exercises – a few that might surprise you – that make the trained eyes of fitness pros clamp shut in horror. We polled top trainers across the globe to learn which exercises you should banish, and which ones to do instead. The Same Old Cardio Routine “The cardio junkies look like zombies to me, and I can say that because I used to be one,” says Kasey Phillips, a personal trainer and MoveMEANT coach in Rocklin, Calif. “They hop on the same machine and zone out to some TV drama or get lost in their thoughts instead of engaging with their workout.” Pam Sherman, owner of The Perfect Balance in Roseville, Calif., and certified trainer for over 24 years, agrees. “Many people at the gyms I’ve worked at over the years want to lose weight and don’t ever get out of their comfort zone. I see them on the […]
Apr 04

Why a Cardiologist Says Every Fitness Regimen Should Include the ‘Big 3’

by admin in Workouts 0 comments tags: aerobic activity, best workouts for heart, cardiologist tips, fitness regimen, flexibility and mobility, friendly workouts, strength training
In 2021, there are at least 2,021 ways to break a sweat. Whether you’re lacing up your roller skates, hula-hooping to put your core to work, or just going out for a simple walk, moving your body comes with serious psychological and physical benefits. But when it comes to best workouts for heart health, Michael Weinrauch, MD, a New Jersey-based cardiologist, says three types of fitness take the cake. “I want to stress that even a small amount of regular exercise is beneficial, such as walking. That said, the more you can round out your workout, the better,” says Dr. Weinrauch. If you do have a few extra hours to work out each week, Dr. Weinrauch recommends the trifecta of ticker-friendly workouts. Namely, aerobic activity, strength training, and mobility and flexibility. Keep reading to hear more about why. The 3 best workouts for heart health, according to a cardiologist 1. Aerobic activity “For heart health, the goal is to get you breathing harder, and your heart beating faster, otherwise known as aerobic activity,” says Dr. Weinrauch. “Combining moderate and vigorous intensities of physical activity is the best way to achieve this. Think: walking with running and jogging.” Apart from strengthening […]
Apr 04

How to get good at exercise: The secret is right in front of you

by admin in Healthy Living 0 comments tags: becoming stronger through repetition, expecting different results, how to get good at exercise, particular set of exercises, process and results in lifting, secret is right in front, small world outside the gym
There’s a saying popular in the small world outside the gym that the definition of insanity is doing the same thing over and over again and expecting different results. That if an approach doesn’t work, try another one. Inside the gym, what works is what gets you somewhere. How you get there is much less important than showing up. So what’s the relationship between process and results in lifting? At first blush, the sport feels like a chase. We work out to reach goals: getting strong, looking good. So much of what we focus on and measure — heavy poundage in a powerlifting competition, body fat percentage, the size of your quads — are numbers we’re striving to reach. But while chasing results might be what gets us to start lifting, the sport is all about the process. More specifically, it’s about repetition. For all of the variety of programs people take on to reach their various goals, we all generally follow the same rough path — progressive overload via selected exercises, done over time — to get there. It’s not like the real world: the repetitive process shouldn’t just be rejected if things aren’t working. Rather, it should be […]
Apr 04

This sleeping position can help you with chronic constipation

by admin in Healthy Living 0 comments tags: chronic constipation, constipation in people, nutritionist pooja makhija, relief from constipation, sleeping position, tackle persistent constipation
If you thought your sleeping position can only help you deal with those nagging aches and pains or aid in better sleep, then you would be amazed to know sleeping in a particular position can also work wonders for chronic constipation. Nutritionist Pooja Makhija recently took to Instagram to share a simple and effective hack to tackle persistent constipation in people. Chronic constipation is irregular bowel movement or difficulty in passing stools that persists for several weeks or longer. You have constipation when you are having fewer than three bowel movements a week. If you have been dealing with lumpy or hard stools and having a hard time emptying your bowels for a long time now, you can try this hack. Makhija recommends side sleeping for relief from constipation and explains how it works in her social media post. Several studies vouch for the benefits of side sleeping in this regard. Here’s how this sleeping position helps with chronic constipation. “Although our bodies are largely symmetrical on the outside, the placement of our organs internally is largely asymmetrical. Therefore, left side sleeping aids movement of the faecal matter. Gravity causes the faecal matter to move from the ascending colon into […]
Apr 04

Why You Must Have Small Snacks After Every Single Workout

by admin in Workouts 0 comments tags: common misconception, declining snack after workout, energy restoring carbs, fitness related goals, massive appetite, snacks after workout, trying to lose weight, workout session
After you are done with your workout, you usually fall into two of the moods – one is you want to eat as much food as you want and the other being, you shy away from it. but if you are thinking that shying away will actually benefit you then you are wrong. if you are trying to lose your weight or have fitness related goals then after every single workout you should definitely consume something in small amounts. There is a common misconception that if you skip food right after a workout session then it will actually ruin the effort you have put in to do the exercises. While some other people don’t even feel like they have enough appetite to eat anything. But the thing is that you need to eat as soon as possible because the massive appetite later is going to eat your head up otherwise. Also if you delay your meals then it slows down the recovery process thus making it more difficult for you to hit the gym the next day. The ideal thing that you can do is to eat a small recovery kind of snack within one hour of your workout session. […]
Apr 03

Secret Exercise Tricks for Slimming Down After 60, Expert Says

by admin in Workouts 0 comments
Take some steps in the right direction towards your fitness goals.   Some people appear as though they never change as they age. In fact, they may look as though they’ve remained the same weight forever. As for the majority of individuals—even those who are in great shape—that’s just not the case. As you grow older, you lose muscle mass and your metabolism slows down. In addition, your activity level may decline, which means you’re not torching as many calories as you once were. The result? You might find yourself putting on weight as you get older. To address this frustrating issue head-on, we’ve come up with some secret exercise tricks for slimming down after 60. Gone are the days when you could simply stop snacking and everything would fit better, and there’s not much in life at 60 that’s more stubborn than your scale. Because of the decrease in both activity and metabolism, once you hit 60, it’s recommended to cut your calories by 400 to 500, according to Northwest Community Healthcare. We spoke with Angela Fitch, MD, FACP, FOMA, chair of Jenny Craig’s science advisory board, co-director of Massachusetts General Hospital Weight Center & faculty at Harvard Medical […]
Apr 03

Yoga and Pranayama help ease panic attacks

by admin in Mind & Body 0 comments
Despite the difficulties caused by panic attacks, there are strategies to control the symptoms and lessen worry. Yoga is a centuries-old discipline that can aid in reducing anxiety and controlling panic attack symptoms. Additionally, yoga can improve mindfulness, lessen anxiety, and help with stress management. An increase in the body’s normal reaction to stress, fear, or excitement is what causes panic attacks. The body, the psyche, and one’s general health can all be impacted by the symptoms of panic attacks. Negative thoughts and uncomfortable physical sensations, such as rapid heartbeat, perspiration, and heavy breathing, are frequently present during panic attacks. A person’s quality of life can be negatively impacted by panic attacks, even if some people are more prone to them than others. Despite the difficulties caused by panic attacks, there are strategies to control the symptoms and lessen worry. Yoga is a centuries-old discipline that can aid in reducing anxiety and controlling panic attack symptoms. Additionally, yoga can improve mindfulness, lessen anxiety, and help with stress management.   How Yoga can help with Panic Disorder? There are various symptoms associated with anxiety and panic like tightness, feelings of tension and pain sensitivity. Yoga asanas can help ease the physical discomfort that comes with […]
Apr 03

12 Tips to Make It Easier to Dress for Colder Weather with Arthritis

by admin in Healthy Living 0 comments
If you live with arthritis, getting dressed for cold weather can be tricky. Here are a few tips to make it easier on your body.   With joint swelling, pain, and chronic fatigue, the extra buttoning, zippering, and putting on heavy shoes and boots can feel impossible. While getting dressed is still a struggle for me, it has become easier day-to-day because I have molded my wardrobe around fairly strict guidelines I created for myself. These work for me, and although they may not work for everyone, I would like to share them with you.   Start by Sitting Down If you sit down while you’re getting dressed, especially when you’re putting on shoes, you will have less frustration — guaranteed. Get a solid wooden chair to keep by your door (or even your closet) to use while you dress. This is a total game changer.   Skip Zippers In general, I try to avoid buying clothing with zippers. If I wear traditional jeans, I buy one size larger so that I can pull them on without unzipping them. My jackets and heavy coats all have a snap option in addition to zippers. If they don’t, I add fabric Velcro […]
Apr 03

6 Effective Tips That Help You To Avoid Weight Gain

by admin in Healthy Living 0 comments
Many people witnessed accelerated weight gain during the lockdown and the COVID-19 pandemic. With nowhere to go, managing the weight became difficult. However, now that the world has opened, you may be itching to lose some of that lockdown weight from your body. And it is not always that difficult. We are here to offer insight into things that could help you control your weight gain.   Add resistance to your work Strength training is one of the most effective ways for people of all ages to maintain their fitness levels. It will help you build lean muscle, increase bone density, and burn fat even when you’re not exercising.   Eat fibre Fibre, like protein, helps us feel fuller for longer, so you’ll be less likely to reach for a snack right after a big meal. Fibre is also commonly found in foods that are naturally lower in calories, such as fruits and vegetables, making it a great nutrient to focus on when trying to maintain your weight.   Select alcohol with fewer calories If you drink alcohol, avoiding sugary or high-calorie drinks can help you maintain your weight while still enjoying a drink or two from time to time. […]
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