Sep 19

Rainy Day Workouts: How To Exercise Safely And Effectively In Monsoon

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From increased risk of injuries and accidents to infections, the monsoon can pose many problems for fitness enthusiasts.   For people, who love to exercise outdoors, monsoon can be a fun spoiler. From increased risk of injuries and accidents to infections, it can pose many problems for fitness enthusiasts. Considering this, many tend to halt their fitness regimen, which may not be the best solution. To bring all your worries to an end, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips to learn about how to safely and effectively exercise during the monsoon.   Risky Conditions Before diving into the rainy day workout strategies, it’s essential to understand the potential risks posed by exercising in the monsoon. “Slippery surfaces can lead to accidents and injuries, while damp and humid conditions create an ideal breeding ground for bacteria and fungi, making you susceptible to infections,” stated Arora. He added that the drop in temperature during rain may cause muscle stiffness and increase the risk of strains and sprains.   Safety First To ensure a safe workout, it’s vital to take certain precautions.   Choose the Right Footwear The expert advised people […]
Sep 18

5 Healthy Living Tips for People Who Have Diabetes

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R&B legend and cookbook guru Patti LaBelle shares her secrets for better living. Just because a lot of folks abandon their New Year’s resolutions doesn’t mean you can’t get on track and make 2018 your healthiest year yet. We caught up with two people who have successfully managed diabetes for years – Grammy award-winning R&B and soul queen Patti LaBelle and David Marrero, PhD, director of the Diabetes Translational Research Center at Indiana University School of Medicine – and asked them for their best tips to get and stay healthy this year.   1. Know Your Levels We know it sounds basic, but when it comes to living well with diabetes, knowing and controlling your blood glucose levels is vital. Dr. Marrero recommends using your home glucose monitor frequently or wearing devices that your track your glucose and guarantee that the correct amount of insulin is released at the right time. “It is really important to know where you’re at and where you’re headed,” he says. “And if your levels are not where they should be, take corrective action to bring your glucose back to where it needs to be.”   2. Prepare Your Own Meals Avoid the added fat […]
Sep 17

Pro tips for muscle building to help you ace the strength game

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With so much information out there, it can be confusing to know what works best for building muscles. Here are some expert-approved tips you can try.   Anyone who is interested in fitness must have come across social media apps showing guys with huge biceps lifting massive weights. There are so many fitness experts who share ways to build muscles by lifting heavy weights and what not. While you may come across several ways that will help you build muscles, there are certain things that might not work for you. Fitness coach and speaker Miten Kakaiya recently shared an informative video to help you understand basics about muscle building. In the caption, the fitness coach shares that muscle building is not the “game of the body but the mind. A great mind-muscle connection will 100 percent increase your gains and will prove more effective than mindlessly practising set after set for hours without achieving any results.” He also shared that you need to focus on the following things if you want to gain muscle strength:   1. Focus on your form It goes without saying that lifting weights with proper form is always better than having a proper form. He […]
Sep 16

Is high intensity workout advisable for stroke survivors? Here’s what you need to know

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A recent research, published in the journal Stroke, showed that one-minute bursts of high-intensity interval training over 19 minutes are more effective than traditional moderate exercise for improving the body’s aerobic fitness after a stroke. While the importance of exercise in stroke rehabilitation cannot be overstated, experts on Saturday affirmed that short bursts of high-intensity interval training (HIIT) could be more effective than continuous moderate physical exercise. When a stroke occurs, blood flow to the brain is disrupted, leading to damage that can impact physical and cognitive functions. Exercise plays a crucial role in the rehabilitation process by promoting neuroplasticity, where the brain reorganises itself to recover lost functions. HIIT involves repeated one-minute bursts of intense exercise followed by short recovery periods. Use of a stationary bike, treadmill, bodyweight, kettlebell, dumbbells, or jumping rope are some examples of HIIT workouts. “HIIT represents a paradigm shift in rehabilitation, particularly for stroke recovery,” Dr Vikram Huded, HOD and Director and Clinical Lead, Interventional Neurology, Narayana Health City, told IANS. “Unlike traditional continuous moderate exercise, HIIT enhances cardiovascular health more efficiently by pushing the body to adapt to short, intense bursts of activity,” added Dr Raghvendra Ramdasi, Consultant Neurosurgeon, Jaslok Hospital, Mumbai. Several […]
Sep 15

How Many Calories Do You Burn From Walking? Well, It Depends

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You can calculate it, but you’ll have to take weight, pace and distance into consideration.   Getting fit can seem intimidating to many people who imagine the only way to get back into shape is to invest in a gym membership or take up a super-trendy workout. But the simple act of walking is one of the best ways to not only burn calories, but also achieve a slew of other health benefits, including lowering your blood pressure, improving your mood, strengthening your bones, aiding digestion and more. In fact, particularly for women, walking can keep the brain healthy, and possibly even delay the onset of dementia. Researchers have also found that in the areas of the world called “Blue Zones,” with the highest percentage of people who live to 100 and beyond, walking plays a significant role in staving off disease and helping people live better, longer. Since walking is something you do every day anyway, you’re already a pro at it: To make it into a workout, you just need to do it more intentionally, for at least 30 minutes a day, and with increasing speed. “Walking is one of the fastest, easiest ways to burn calories, because […]
Sep 14

How lifting weights could improve your body and your mind

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“Pumping iron” may conjure up images of muscly gym-goers sweating though a workout accompanied by over-the-top music, but developing a weight-lifting routine can be done easily at home. And the benefits can be huge. The pros of weight training (also known in various forms as resistance training and strength training) go beyond simply toning the body and stronger muscles and bones – it helps maintain a healthy heart and immune system and can even improve brainpower and help you live longer. Michael Mosley shows how dumbbells are actually a very smart move for both your physical and mental capacities.   Lifting weights lowers blood sugar Maintaining muscle mass is not just about how good it looks on the outside, it’s working for you inside too. As well as benefiting your waistline, weight training improves your metabolism and increases your insulin sensitivity, meaning it’s easier to lower blood sugar levels after a meal.   Your immune system is boosted by resistance training A study comparing women who did no exercise with those who regularly did resistance training showed that the latter group had cells that were more active in helping the body fight infection.   Muscle mass is a key indicator […]
Sep 13

Cycling for Health: How cycling can be the best workout you should do

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How cycling improves physical and mental well-being​ In a time when pursuing mental and physical well-being is crucial, cycling appears to be a flexible and approachable remedy. Cycling has become known as a potent instrument for improving general well-being, going beyond just being a leisure or transportation exercise.   Physical benefits:   1. Cardiovascular health​ Riding a bicycle can provide an intense cardiovascular exercise that works all of the major muscle groups and increases heart rate. Frequent cycling reduces the risk of cardiovascular diseases by strengthening the heart, lowering blood pressure, and improving circulation.   ​​2. Weight management​ Regular cycling helps you burn calories and maintain a healthy body composition. It also helps you lose weight. Every cycling session, whether it’s for a weekend ride on the trails or as part of a work commute, adds to the calorie expenditure that supports weight loss objectives. ​​ 3. Muscle tone and strength​ Chandan Khanna, fitness expert & Co-founder of HDOR says, “Cycling’s repetitive motion improves muscle tone and endurance by focusing on the quadriceps, hamstrings, and calves, among other leg muscles. Furthermore, riding on different types of terrain or including climbs uphill puts muscles to the test and promotes strength development.” […]
Sep 12

5 Essential Monsoon Health Tips For Families To Stay Safe and Healthy

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As the monsoon season is ongoing, it surely brought us relief from the relentless summer heat and offered a refreshing change. However, along with the rain and cooler temperatures come various health hazards. The monsoon season is a fertile breeding ground for harmful viruses, bacteria and fungi, leading to infections such as flu, malaria, dengue, jaundice (hepatitis A and E), which are particularly dangerous for families with children. Dr Ravi Shanker Swamy, MRCPCH, MD, FRCPCH, Bangalore, lists down five essential measures to protect your family from these infections and stay healthy this monsoon.   Get Your Annual Flu Vaccination Flu is a highly contagious respiratory illness that can lead to severe health complications, especially in young children, older adults, pregnant women, and those with chronic medical conditions. An annual flu vaccination can provide protection from flu and its complications. It is designed to protect against the most common strains of the virus each year, reducing the risk of severe illness and hospitalisation.   Maintain Hygiene Maintaining proper hygiene and sanitation is crucial to prevent illnesses. Start by eliminating stagnant water sources around your home to reduce mosquito breeding. When outdoors, wear long-sleeved clothing and use insect repellent. Indoors, sleep under […]
Sep 11

10 benefits of running for both your body and your mind

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Occasions like Global Running Day and the London Marathon put a brilliant spotlight on the activity of running – but running isn’t just about single days. Instead, running is a sport, a hobby and a mental and physical release that everyone can enjoy and improve at. In other words, running can become a welcome, important and extremely beneficial part of your life. If you’ve never run a step, here are 10 benefits of running that will inspire you to lace up those running shoes and get going today…   1. It strengthens your body When you run, your whole physiology reaps the rewards of your movement. Here are just some parts of the body that feel the positive effects of those accumulated running steps. The heart Among other things, regular running helps to improve your respiratory function, lower your cholesterol, reduce your risk of diabetes and improve your heart health. In fact, according to leading cardiologist Dr Dan Augustine, ‘if you could put exercise into a pill, it would be better than most drugs that a doctor could give you’. That, in itself, is one mighty selling point for running. The heart is like an engine. As you run, or […]
Sep 10

The #1 Daily Workout for Men To Build Bigger Biceps & Triceps

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Forge arms of steel with this trainer-designed arm workout. Ever wonder why so many men hit the gym with the aim of sculpting sleeve-busting arms? Unlike most other body parts, your biceps and triceps are prominent muscle groups often visible to others, and having muscular, well-defined arms signals to the world that you work out. Yet the majority of men on a quest to build Chris Bumstead-level arms fail to reach this fitness goal due to a lack of consistency and not performing arm exercises properly. Fortunately, ETNT has your back. We spoke with TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who reveals his best daily workout for men to build bigger arms. Building stronger, more defined arms has its perks. Toned arms can enhance physical appearance while boosting overall strength and fitness. Additionally, increasing your muscle mass volume can improve your body composition and help you maintain a healthy weight by enabling your body to torch more calories, even while at rest. Muscular arms can also enhance physical performance in other exercises and daily activities. Plus, the satisfaction of seeing your arms grow stronger and more defined is a powerful motivator to stick to your […]
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