Jun 24

Before or after strength training: When should you add cardio into your fitness routine?

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The debate over whether to do cardio before or after weightlifting has always been on the minds of fitness enthusiasts. Recently, researchers conducted experiments on two sets of people to better understand the effects. And they have an answer Fitness enthusiasts have debated the question for decades: is it better to do cardio before or after lifting weights? Until recently, the answer has largely been down to preference – with some enjoying a jog to warm up before hitting the weights, while others believe lifting first is better for burning fat. But a new study may have finally answered this long-disputed question. According to the study, the order of your workout significantly affects how much fat you lose. Participants who performed weight training before cardio lost significantly more fat and became more physically active throughout the day compared to those who did cardio first. The researchers recruited 45 young men aged 18-30 years who were classified as obese. The researchers split participants into three groups for 12 weeks. One group was a control group. This meant they stuck to their usual lifestyle habits and didn’t make any changes to their exercise regime. The other two groups exercised for 60 minutes […]
Jun 23

How to improve barbell squats: 9 strength-building exercises to ace your performance

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Struggling with barbell squats? Focus on building strength first! Try these 9 exercises to boost your strength and improve your barbell squat performance.   If you are a gym freak or even a beginner, you know how tough barbell squats can be. It takes serious strength, balance, and the right form, and let us be honest, most beginners either struggle to do it or make a few mistakes along the way. Do you feel the same? You are not alone! Barbell squats challenge your legs, core, and flexibility all at once, which makes them one of the most effective yet demanding exercises. But that does not mean it is impossible to perform. With time, practice, and the right support exercises, squatting with heavy weights will feel much easier. These 9 exercises will help you build strength, muscle, and endurance to master the barbell squat!   9 exercises to improve barbell squat Fitness expert Varun Rattan tells HT HealthShots about the most effective exercises that can help you gain strength and muscle mass, making it easier to perform barbell squats:   1. Bodyweight squat How to perform it: Stand with feet hip-width apart, toes slightly turned out. Push hips back and […]
Jun 22

5 exercises to workout triceps with dumbbells

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Find out exactly how to workout triceps with dumbbells for toned, stronger arms If you’re wondering how to workout triceps with dumbbells, then you’ve come to the right place. A simple set of dumbbells is often all you need for a great muscle-building workout. Our tricep muscles are located at the back of our upper arms. The reason for them being called ‘tri’ceps is because they essentially have three heads; a long head, a lateral head, and a middle head. Using a pair of the best adjustable dumbbells is a good way to help tone, strengthen and build up the tricep muscles. Research has found that the triceps – which also go by the full name of the triceps brachii – are essential for extending the elbow. When the triceps contract, the biceps – the muscles that run along the front of the upper arm – relax. In fact, the biceps and triceps work synergistically together. Although a barbell, kettlebells, and/or other weighted equipment are useful tools when training the triceps muscles, a set of dumbbells allow for a number of different exercises. Here, David Wiener, Training and Nutrition Specialist at Freeletics shares his tips on how to work out […]
Jun 21

10 Daily practices that can boost your mental health

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Daily habits impact mental health. Procrastination and social media use can be harmful. Cultivating healthy habits is essential for inner peace. The article suggests ten ways to improve mental well-being. These include embracing change, practicing self-forgiveness, and pursuing personal goals. Learning from failures and taking action are also important. Focus on long-term contentment and self-reliance for a joyful life. Our daily activities have a big impact on our physical appearance and overall health. How we think, speak, perform our daily tasks, or present ourselves. If we are not intentional about forming healthy habits, we run the risk of falling into patterns that deprive us of our inner peace and happiness. Common behaviours that can harm our mental health include procrastination, excessive social media use, negative self-talk, and comparing ourselves to others. By recognising and breaking these habits, we can create a more contented and joyful environment for ourselves that aligns with our goals and values.   Ways to improve your mental well being   1. Put Perspective Above Circumstance Life will inevitably involve frustration and inconvenience, but how each person responds to these circumstances is different, their reaction determines the outcome. Instead of reacting with anger, jealousy, or fear, adopt […]
Jun 20

How to stay fit: 5 habits every busy professional can make time for

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Getting healthier does not have to be complicated. These 5 power habits to stay fit are easy to follow, fit into your daily routine, and can make a real difference in how you look and feel. When it comes to following a healthy lifestyle and getting fitter, most advice out there can feel overwhelming—strict diets, long workouts, or routines that just do not fit into a busy schedule. With hectic days and endless to-do lists, sticking to such plans becomes tough. And what happens next? We give up and go back to our old, unhealthy habits. But does staying healthy always have to be so complicated? Maybe not. Fitness trainer Shwetambari Shetty recently took to her Instagram handle to share some simple yet powerful habits that are easy to include in daily life. No extremes, no pressure—just small, doable steps that can help you feel fitter, stronger, and healthier over time without overcomplicating life.   How to get fit and strong? Here are 5 easy-to-incorporate ways into your daily life to get fitter and stronger:   1. Walk more One of the easiest ways to keep your body healthy and active every day is by walking. You do not even […]
Jun 19

Doing this 10-minute walk before heading to office can offer 7 health benefits

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Take 10 minutes to start your day by walking barefoot on the grass early morning, if you can. It can calm your mind, uplift your mood, and recharge your energy levels. Mornings are often rushed. Once the alarm clock rings, and we step out of the bed, activity rarely stops until the next sleep cycle. But before you dive into the chaos, how about giving yourself just 10 minutes of calm? Walking barefoot on grass may seem too simple to make a difference, but this grounding practice can do wonders for your physical and mental health. It connects you with nature, clears your head, and offers a gentle energy boost—all before your workday even begins. Whether it is a garden, park, or a patch of lawn, spending a few quiet moments with your feet touching the earth can reduce stress, improve focus, and even support better sleep. Wondering how? Know its benefits to convince yourself to follow this underrated morning ritual.   Health benefits of walking barefoot Here are 7 advantages of walking barefoot on grass for just 10 minutes before heading office:   1. Reduces stress Walking barefoot on grass is a natural way to calm your mind and […]
Jun 18

This science-backed 7-minute workout can keep you fit without going to the gym

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High-Intensity Circuit Training (HICT), developed by the Human Performance Institute, offers a quick, equipment-free workout solution. This 7-minute routine combines aerobic and resistance exercises to target the entire body. Studies suggest HICT can improve cardiovascular fitness, insulin sensitivity, and promote fat loss, making it an efficient option for busy individuals seeking health benefits. When you’re juggling meetings, deadlines, commutes, and family responsibilities, squeezing in a full workout can feel impossible. But what if just seven minutes a day could help you build strength, improve heart health, and even shed fat—no gym or equipment required? That’s the promise of High-Intensity Circuit Training (HICT), a programme deviced by exercise psychologist Chris Jordan. It is = a short, science-backed workout strategy developed by researchers at the Human Performance Institute in Orlando, Florida. This method, built for busy professionals, shows that time constraints no longer have to be an excuse. If done correctly, this 7-minute workout can deliver real health benefits, all in your living room, office, or hotel room.   The science behind the 7-minute routine The Human Performance Institute designed this workout for high-performing individuals who face relentless demands on their time and energy. The goal was simple: create a routine that […]
Jun 17

Do you sit for more than 4 hours each day? Start doing these 5 exercises to avoid any dangerous health issues in the future

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Prolonged sitting, exceeding four hours daily, poses significant health risks, including back pain, chronic diseases, and a potentially shorter lifespan. The body isn’t built to be still. And while a modern lifestyle often demands long hours at a desk, it’s never too late to reintroduce movement. These five exercises are not just stretches or gym tasks. It’s easy to lose track of time while sitting, whether it’s while working, watching TV, or scrolling on a phone. But medical research is sending out warning bells. Sitting for long hours, especially beyond 4 hours a day, has been quietly linked with a range of health concerns: from back and neck pain to increased chances of chronic diseases and even a shorter lifespan.Most people think it’s harmless. “It’s just sitting,” they say. But the truth is far from it. Experts, including those from the World Health Organization (WHO), point out that physical inactivity is now among the leading causes of death globally. It’s not just about being inactive—it’s also about how the body holds itself for hours. Poor posture, tight muscles, and compressed joints can make life harder later.Luckily, certain targeted exercises can reverse a lot of this damage. The following movements aren’t […]
Jun 16

​7 ‘cool’ habits young adults must ditch for good mental and physical health​

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Adulting is not easy, but it is not so tough, as well! Let’s be real: adulting is hard. Between trying to make rent, staying “on brand” for the ’Gram, and ordering oat milk lattes on autopilot, young adults today are juggling more than ever. But somewhere in this chaos, a few habits that feel totally normal — even trendy — are quietly messing with our health. They may seem harmless, even cool. But these daily choices are often loaded with long-term consequences. So if you’re in your 20s or 30s and still thinking, “I’ve got time,” well — now’s the time to read this list. Here are 7 ‘cool’ habits you need to ditch right now if you want to protect your sanity, gut, sleep, heart, and future self.   1. Living on 5 hours of sleep and calling it “hustle culture” We get it. You’re working late, building your brand, maybe even hitting the gym at 6 a.m. — and somewhere in the middle, you’re surviving on iced coffee and vibes. But let’s not romanticize sleep deprivation. Running on 4–5 hours of sleep every night doesn’t make you tough. It makes you moody, forgetful, bloated, and at higher risk […]
Jun 15

Top 6 Healthy Habits To Train Your Brain To Be Happier!

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By integrating these positive habits into your life, you won’t just be creating a stronger and more optimistic brain, but you will also be gaining access to a greater, more enduring sense of contentment and happiness. In today’s fast-moving world, it seems like happiness is a distant dream. We may seek it through outward success, material things, or momentary indulgences. But really sustainable happiness is not something outside of us; it’s something we can develop from within by consciously training our brains. Just as you’d go to the gym to make your muscles stronger, you can practice habits that are good for building your mental toughness, creating positive emotions, and actually rewire your brain for more happiness. Here’s how to begin training your brain to become happier:   1. Harness the Power of Gratitude It sounds simple, but the impact of gratitude is profound. Regularly acknowledging the good things in your life, no matter how small, shifts your focus from what’s lacking to what’s abundant. How to practice: Keep a gratitude journal, list three things you’re grateful for each morning or evening, or simply take a moment to appreciate something positive that happens during your day. Brain benefit: Gratitude engages […]
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