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. […]
Mar 16

5 Easy Ways To Overcome The Fear Of Running!

by admin in Mind & Body 0 comments tags: afraid of running, big races, change your views, easy ways, fear of running, marathon running, run long distances, running for fun, running in familiar terrains, self consciousness
Some people are afraid of running in big races or marathon while others are simply afraid of running in familiar terrains. Whatever might be you are scared of, running is really good for your health and should be taken up by everyone. So it’s high time you overcome your fear of running with the help of these 5 tips to change your views. • Run long distances – one of the huge challenges that people have is that they will not be able to make it to the finishing line if it’s a marathon or a long race. One way to overcome is to put an emphasis on the distance as you are practicing your running. • Prepare for it – marathons or races are going to be unknown for you if you are appearing for the first time but that doesn’t mean you cannot overcome them. prepare yourself not just physically but mentally as well for the race and you will be good to go. • Aspire to become better – not all runners are going to be of the same standard. So if you want to conquer the fear of not being good enough then you can aspire […]
Mar 16

Fitness Is Never Limited To A Certain Age

by admin in Workouts 0 comments tags: decide your exercise routine, fitness according to age, fitness and weight, fitness for aged people, good family fitness, never limited to age, outdoor gaming experience, workout for adults
The phase of your life which you are going through may decide your exercise routine, but it should never be your age! Attention to good health should never concern your current age. Good family fitness is always influencing to kids as well as aged people. Work it out, kids! The top things among good encounters in a kid’s life are to get inspired by his parents as a role model. So why not make the best out of it? Be the hero of fitness and weight lifters in the eyes of your kids get them in habits of working out from the early days. Give swimming lessons as well as outdoor gaming experience to your child so that the body and mind can get expanded. Get on the wheels teens! Teenage is the greatest time when the body and health develop and evolve at the highest rate. Joining the gym might be the best fitness approach a teen could make. Join the nearest gym today, consult your diet with your trainer, and follow a proper workout routine. Go on sprints, cardio, long runs, jumping jacks, make sure you do not allow fat muscles to grow inside your young sweet belly. […]
Mar 15

7 Must-Know Tips Before You Switch to a Plant-Based Diet

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In today’s time and day, the word ‘plant-based’ is not unusual to hear, especially in the fitness and wellness world. Even though this term is commonly thrown around, many people still have numerous misconceptions about its actual meaning. For starters, people think that being vegan is the same as having a plant-based diet. Let’s stop you right there. In this post, you’ll come to learn about what exactly a plant-based diet is, its pros and cons, and how to incorporate it into your daily eating habits. Scroll down to read.   The Truth About a Plant-Based Diet For your information, choosing a plant-based diet means that you are increasing your consumption of fruits, veggies, nuts, and seeds to live a happy, healthy life. The most common reason for opting for this diet is to reduce the risks of heart disease, and blood pressure, and more importantly improve your overall well-being. There are many food items that typically fall under a plant-based diet. It is basically identified as a food pattern that consists of vegetables, fruits, legumes, and grains. Simply put, a plant-based diet strictly excludes animal-based products. A person who incorporates a plant-based diet is known as a vegetarian. Their […]
Mar 15

Stronger Muscles in 3 Seconds a Day

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Could three seconds a day of resistance exercise really increase muscular strength? That question was at the heart of a small-scale new study of almost comically brief weight training. In the study, men and women who contracted their arm muscles as hard as possible for a total of three seconds a day increased their biceps strength by as much as 12 percent after a month. The findings add to mounting evidence that even tiny amounts of exercise — provided they are intense enough — can aid health. I have written about the unique ways in which our muscles, hearts, lungs and other body parts respond to four seconds of strenuous biking, for instance, or 10 seconds of all-out sprinting, and how such super-short workouts can trigger the biological responses that lead to better fitness. But almost all of this research focused on aerobic exercise and usually involved interval training, a workout in which spurts of hard, fast exertion are repeated and interspersed with rest. Far less research has delved into super-brief weight training or whether a single, eyeblink-length session of intense resistance exercise might build strength or just waste valuable seconds of our lives. So, for the new study, which […]
Mar 15

8 tips on how to do yoga at home – Practice and all is coming

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Wouldn’t you just love to be someone who regularly practises yoga at home, effortlessly? Here are some tips to help you get started. Ashtanga Guru Pattabhi Jois’ most famous quote is “Practice and all is coming”. With these words, I believe he means that by consistently opening the body and mind through yoga, truth reveals itself to you in time, and with truth comes a deep peace. For many of us, a regular yoga practice may be a difficult thing to establish. Here are some tips to help you get started.   1. Create a comfortable spot for your yoga practice If you have an extra room that you can devote to your yoga, great! Having your yoga mat unrolled and out all the time is certainly inviting. Most of us, however, have to be more flexible and create a space when we want to practise. Try and find a spot where it’s peaceful and quiet, with as much space around you as possible. An empty piece of wall can be handy too since the wall is a great prop. If you like, it can be nice and even helpful to create some atmosphere with a candle or an incense stick. Things like […]
Mar 14

7 ways to help over-worked and over-exercised muscles recover faster

by admin in Mind & Body 0 comments
As we get older, our energy levels dip. This includes our cellular energy produced by the powerhouse of the cell, the mitochondria. Cellular energy allows our body to perform essential functions and our muscles to move. Unfortunately, mitochondrial function declines with age, reducing cellular energy and causing muscle fatigue. However, there are several strategies to promote muscle recovery, one of the easiest being taking mitochondria-boosting supplements.   Powering our muscles Everything is made up of energy; it is the building block of all matter. Cellular energy is a specific type of energy that is created by the mitochondria, which convert glucose and oxygen into adenosine triphosphate (ATP), a process known as respiration. This process is so essential that mitochondria can take up as much as 25% of cell volume. ATP actually transports the chemical energy produced by respiration and it is known as the ‘energy currency of life’. The mitochondria must produce large amounts of ATP as it cannot be stored in cells; a healthy person at rest can produce their body weight in ATP every day!. Cellular energy is required for the body to perform three main tasks: to fuel metabolic reactions, to transport molecules across membranes and for […]
Mar 14

Stamina vs. Endurance — Differences, Importance, and How To Improve

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Turn into a machine by improving your strength and endurance.   If there were an award for the most misunderstood and misused words in the fitness sphere, it would go to stamina and endurance. These words are often used interchangeably. While stamina and endurance share similarities, there are differences between the two. This article dives into these terms, their differences, their importance, and how you can improve your stamina and endurance to make the most of your workouts.   Stamina is your physical and mental ability to sustain an activity for a long duration at maximum or near maximum force. Endurance, on the other hand, refers to your physical capability to sustain an exercise for an extended period.   Endurance comprises two components — cardiovascular and muscular. Cardiovascular endurance is your heart and lungs’ ability to fuel your body with oxygen. On the other hand, muscular endurance is your muscles’ ability to work without getting tired. Let’s take squats as an example. If you have to perform one squat per second, your stamina will determine how many squats you can perform at a uniform rate. On the flip side, your endurance will dictate how many squats you can do before […]
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