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 […]
Sep 09

Doctors share health tips to increase the nutritional value in daily life

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Want to live longer and look better while you’re at it? Doctors reveal the biggest contributors to lifespan and share health tips to increase the nutritional value in daily life Your fitness journey need not stall in the current scenario of Covid-19 lockdown and work from home orders lifting, pushing you back to office and dealing with varied career and personal responsibilities. While one’s diet must be compliant with one’s body’s needs, lifestyle and environmental stresses and proper nutrition along with building a sustainable approach to diet and exercise are crucial, most people still make excuses like “I don’t have time” or “I can’t afford it” or “I don’t know how”. If you too belong to the category of these people, we got your health woes sorted and got a few doctors on board who not only spilled the secret to live longer and look better but also revealed the biggest contributors to lifespan and shared health tips to increase the nutritional value in daily life. Dr Vinodha Kumary, Deputy Chief Medical Officer at Jindal Naturecure Institute, listed some of the superfoods that we must include in our daily routine to improve our nutritional value: 1. Nuts and seeds: Pumpkin […]
Sep 08

The one fitness mantra you can’t compromise on if weight loss is on your mind!

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Discipline can take you places motivation can’t, and that is truly one fitness tip that you must follow to achieve weight-loss goals! The virtues of fitness in our overall well-being have been more pronounced than ever in the post-pandemic world. If you commit to living a fit life, you should know that discipline holds the key to staying committed. Exercising daily not just keeps our physical health in check, but also keeps our mental well-being balanced. Chemicals such as endorphins and serotonin are released when we exercise, and that elevates our mood. Exercise is also a terrific way to improve our self-esteem and reduce feelings such as sadness, stress and anxiety which are rampant in today’s world. Fitness expert Robin Behl, one of the three forces behind The Tribe, shares one important tip to ensure you’re on the path to fitness. “Discipline will take you places that motivation can’t. Both go hand-in-hand. You need to be motivated as well as disciplined in order to go a long way. With just motivation and no discipline, there is no sustainability.”   Importance of discipline in fitness Discipline for your workout regime not only brings you closer to your weight loss or muscle […]
Sep 07

9 best Pilates exercises for strengthening your core and boosting posture

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A strong core is more than just an aesthetic goal; it’s essential for enhancing athletic performance, supporting lower back health, and improving posture. While we’ve previously highlighted some of the best ab workouts, incorporating Pilates into your routine offers a fresh and effective way to target your core muscles. Pilates, a “mind-body” exercise system developed by Joseph Pilates in the early 20th century, is renowned for its low-impact nature and suitability for all fitness levels. This method focuses on building strength, improving posture, and enhancing structural alignment. Research published in the Journal of Strength and Conditioning found that participants who practiced Pilates for one hour twice a week over 12 weeks experienced significant gains in abdominal endurance, upper-body strength, and hamstring flexibility. Not bad for a low-impact workout, hey? One of the great advantages of Pilates is its versatility; it can be practiced almost anywhere with minimal equipment, such as one of the best yoga mats, resistance bands, light weights, and Pilates rings. Below, we’ve collected nine of the best Pilates exercises to help you strengthen your core and reap the many benefits of this timeless fitness practice.   1. One Hundreds Often used as a warm-up, the one hundred […]
Sep 06

Life Fitness Coach Explains Excess Fat’s Impact On Metabolism, Shares Tips To Lose Weight

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Life Fitness Coach Luke Coutinho shared his two cents on metabolism and weight loss and how they are interlinked together. Be it starting a healthy living journey or seeking an energy boost, it’s important to take into account the role your metabolism plays. Your metabolism, which regulates vital body processes, has an impact on blood flow and weight regulation. Contrary to popular belief, gaining body fat doesn’t mean a slow metabolism, it can also happen due to the excess fat present in your body. Lifestyle fitness coach Luke Coutinho explains how shedding fat can actually result in an improved metabolism. A post shared by Luke on Instagram said, “Myth crusher: It’s not a slow metabolism that causes you to gain body fat, it is excess body fat that slows down metabolism. This means you can fire up your metabolism by shedding fat! Challenge muscle, increase protein, sleep deep, reduce chronic stress, dump junk, fast smartly.” Here is a detailed explanation of hacks suggested by nutritionist Luke Coutinho:   1. Challenge muscle Numerous forms of physical exercise can help you lose weight by raising your calorie burn. Your age, beginning weight, and diet may all have an impact on how much […]
Sep 05

9 Yoga Poses for Better Sleep Tonight

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Try these yoga poses shortly before bed for your best sleep.   There are plenty of tips and tricks out there that can help you fall asleep. However, if you have already tried reading, drinking a hot cup of herbal tea or journaling and those tips haven’t worked for you — that’s OK. One thing you might not have tried is yoga for sleep. There’s a very good reason why yoga helps you sleep. Practicing yoga and breathing techniques calms your nervous system, which helps your body relax enough for sleep. However, not all poses will help you achieve this goal. You’ll want to aim for relaxing movements that don’t get your heart rate up. We’ve rounded up the top yoga poses you should try if you have trouble sleeping at night.   How yoga can help you sleep Yoga, much like any form of exercise, can be a beneficial way to unwind and alleviate stress. Research suggests that engaging in yoga may lead to reduced levels of cortisol, the hormone associated with stress. The extent of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results […]
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