Mar 16

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

by admin in Mind & Body 0 comments
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. […]
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 […]
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