Mar 01

Preparing for a Long-Distance Race: Pre-Race Day Tips

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The Day Before Your Race The day before a race may be a stressful time for some runners — especially those participating in their first long-distance event. The pre-race advice that runners should follow: don’t dramatically change your regular routine the day before the race. Runners should maintain their daily routine the day immediately before the race, considering only a few modifications.   Exercise Is Optional It is key to remember one thing the day before your race: “All your training is complete.” There is no one-size-fits all philosophy on running 24-hours before a distance race. However, it is advisable to never wear yourself out with a run on this day. For many recreational runners, not running at all the day before the race is the best strategy to let the body rest. More experienced and elite runners may opt for a light run the day before the race. Some runners may have pre-race jitters. If this is your case, try light jogging and dynamic stretching exercises to slightly increase your heart rate and warm up your body. Also try to stay off your feet the night before, so that your legs are well-rested for the run.   Eat Clean […]
Feb 28

The best exercises to prevent and reduce ‘bingo wings’

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Tuckshop lady arms. Bingo wings. Sugargliders. Whatever you call them, flabby arms tend to be one of the first things people want to target when it comes to exercise and toning up the body. As people age, it’s normal to lose muscle strength to hormone changes and lifestyle factors. Being less active causes the muscles to reduce in size and also makes areas like our arms a prime location for fat to accumulate. “The dreaded ‘bingo wing’ is an accumulation of fatty tissue on the rear side of the upper arm, where the tricep muscle group is located,” Andrew Wynd, APA sports physiotherapist at Balwyn Sports and Physiotherapy Centre, tells Starts at 60. “As this area gets flabby, these ‘wings’ tend to flop and shake with arm movements – hence the nickname.” Levels of testosterone – which influence where fat is likely to be deposited in the body – also decrease with age. The speed of testosterone decline is faster in women, who also have less testosterone to begin with, which is why they’re more likely than men to develop fat around the arms. High insulin levels can also limit testosterone production and certain foods can increase the likelihood of […]
Feb 27

10 Science-Backed Tips For Achieving A Flow State Of Mind During Your Workouts

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You know those workouts where you settle in and feel focused, present, motivated as hell…and walk away psyched for more? Researchers call this “flow”—and it’s incredibly simple to apply the magic to your fitness routine for massive payoffs. After kicking off a one-mile run, next thing you know, you check your watch and realize you’ve already breezed through four. Your body is working hard, but you don’t feel overexerted. Or maybe you’re in a yoga class and settle into an almosteffortless rhythm where you’re immersed in the teacher’s instructions and your movements. Perhaps you can recall a time when laps in the pool zoomed by because you were laser focused on your breath and each stroke. If you can relate to any of these examples, you’ve experienced “flow state,” or what you may hear athletes (or anyone, really!) refer to as being “in the zone.” And if you haven’t? That’s why we’re here! Flow is a positive, rewarding psychological phenomenon associated with being totally absorbed in what you’re doing and feeling that you are performing effortlessly, says Patricia Jackman, PhD, a senior lecturer in sport and exercise psychology at the University of Lincoln in the U.K. “Your sense of self […]
Feb 27

Top 4 Exercises Ever For You To Do

by admin in Workouts 0 comments tags: body building, exercise training, how to fit your body through exercise, powerful exercises, tai chi, top exercises to do
If you don’t want to head to the gym then you can try out some other workouts which are not extensive in nature but at the same time produces good results if performed properly. These workouts are enough to do wonders for your health and they will help you to improve your balance, keep your weight in control, prevent other health issues which you might be facing, take a look.  Swimming – you might call swimming as the best workout for your muscles. The buoyancy of the water will support your body and take the strain off from your painful joints so that you can move them a lot freely. Swimming is also known to improve your mental state and so it will instantly put you in a better mood.  Tai chi –this Chinese form of martial art is known to be very beneficial for the body as well as for the mind. Tai chi is comprised of a string of graceful movements which transition smoothly from one to another. It is actually good for older people because for them the balance is an important component of maintaining fitness.  Strength Training – if you think that strength […]
Feb 26

Common mistakes in weight loss journey

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Not getting the weight loss result you want even though you are making supposedly healthy choices? You may be following obsolete or misguided advice. Check out this list of common mistakes in weight loss journey and avoid them to reach your fitness goals While regular exercise and working out is crucial to seeing a difference in our weighing scale, some achievable changes to our diets and simple tricks can speed up the weight loss process. However, despite sticking to the diet, tweaking eating habits and lifestyle, some people do not get lose weight quickly or get the weight loss result they want even though they are making supposedly healthy choices. This could be because they are following obsolete or misguided advice and in the age of casually passing health tips, it is easy to fall into the trap of fitness misconceptions. In an interview, Prateek Lamechwal, Advance Nutrition and Fitness Coach at FITTR, listed some common mistakes in weight loss journey that you should watch out for:   1. Not counting calories - A calorie deficit is vital for weight loss. Many people forget that weight loss is effective when you burn more calories than consumed. Hence, keeping a track […]
Feb 26

Here Are Some Easy Asanas To Keep You Healthy

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The past couple of years has been hard on friendships. Maybe you can relate.   Have you spent less time with friends in person? Do you feel pushed away by differences of opinion? Perhaps life simply got in the way when someone moved, took another job, or had a baby. Preserving the peace and wellness of your mind, body, heart, and soul is essential to becoming a happy and healthy human being. It’s natural for your heart and soul to go through physical changes as you get older, which might lead to exhaustion. Your joints tend to age, your senses slow down, your body releases suppleness, your limbs deteriorate, and your intellect shows signs of exhaustion. Yoga has numerous health advantages for your physique, mind, and spirit, and while we all wish to practice it, it is not always practical. We may not have the time, space, or mental capacity to devote an hour to practice a couple of times per week. Even if you don’t have a comprehensive yoga program, yoga could become a part and parcel of life. You can combine the physical, mental, and emotional advantages of yoga into your daily life by including a few easy […]
Feb 26

Tips to treat poor immunity with the help of Yoga and natural way of living

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Though the human body has the ability to repair and maintain the immunity, our immunity can get compromised with a sedentary lifestyle. Here are some tips by health experts to treat poor immunity with the help of Yoga and natural way of living Our immune system is versatile but it’s also complex and when the human body is exposed to a new virus, like the SARS-CoV-2 virus, which it’s never seen before, the immune system gets activated and the first and the most rapid response is the production of antibodies. However, a weak immune system has susceptibility to infection and a person with poor immunity may get infections more frequently than most other people. In order to not end up with illnesses that might be more severe or harder to treat, we got a few health experts on board to share some tips on how to treat poor immunity with the help of Yoga and natural way of living. In an interview with HT Lifestyle, Ayurveda expert Vaidya Shakuntala Devi shared, “Poor immunity can be bettered by doing Yoga regularly. There is a concept called ‘pran vayu’ in yoga which refers to the energy that the body receives inward. It […]
Feb 26

6 Foods You Should Be Eating Every Day for Better Brain Health, According to a Dietitian

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The brain is a very important organ. It’s the control center of your body and allows you to move, think, feel, breathe and more. Because the brain has such a big job, it’s imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains. Research shows that foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help protect your brain. They can help to improve memory, concentration and overall brain health. Additionally, research has shown that following the MIND diet, a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer’s disease and dementia. Many of the foods we’ve included here are also on the MIND diet’s list of best brain foods. Here are six things you should be eating for better brain health.   6 Foods to Eat Every Day for Better Brain Health 1. Leafy Greens Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and […]
Feb 25

8 Tips For A Successful Home Yoga Practice

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One of the most beautiful and liberating aspects of yoga is that you don’t need any fancy equipment or a designated place to practice. Yoga is accessible. The practice meets you where you are – as long as you are willing to approach it. Sometimes it’s just not possible to make it into a studio for class, and many of us may be stuck in our homes looking for the best way to practice. Regardless, developing a home yoga practice and committing to it is a profound tool for deepening into your own personal relationship with yoga. As a practitioner of Ashtanga Yoga primarily, I love the self-led nature of a Mysore practice within a group environment. But, it is not possible for me at this time to practice in a shala setting consistently, so here are some tools that have helped me in my home practice of Ashtanga and Vinyasa Yoga.   1. Stick with a set sequence Practicing the same poses every day repeatedly is a powerful way to keep consistent with your practice. This repetition offers you a clear vantage point from which to watch yourself grow and change. The nature and sequencing of Ashtanga Yoga offers […]
Feb 23

5 Tips on Inspired Self-Care to Boost Energy

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There are small things we can do that can go a long way to lightening our load and energizing our lives.   It’s come on slowly and over time, but when we look around now, a lot of us are feeling the impact of the personal energy crisis. A couple long years of Covid, exposure to new wars around the world, and now an impending global recession? This is on top of whatever personal issues you and the people you love are working through. You may be feeling the drain of it all. Maybe you’re often tired, weighed down and don’t feel that zest to do new things. You wonder am I depressed? Am I languishing? Or maybe my energy is just zapped. In addition to the common remedies of exercise, avoiding smoking, better sleep and eating right for you, there are small things we can do that can go a long way to lightening our load and energizing our lives.   5 Tips on Inspired Self-Care to Boost Your Energy.   1. Create Ease Stress is one of the greatest thieves of energy. At the same time, it’s a regular staple we consume in our work, the media and […]
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