Feb 20

How to stay healthy in winter: 14 wellness tips for cold months

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Avoid getting sick this winter by eating healthy, keeping yourself hydrated and getting sun exposure. So, learn how to stay healthy in winter. If you are not coughing, you will come across many people coughing and sneezing around you at this time of the year. That is because cold and various respiratory illnesses tend to be more common during winter. Your immune system may get suppressed, and make you sick. The problem is that when you are indoors, the central heating system can make the air dry. Even outdoors, you will be exposed to dry air. This can affect your health in several ways. If you don’t know how to stay healthy in winter, these ways to make your immune system strong will come in handy and help you avoid getting sick this season.   Why do people fall ill during winter? You should think about how to stay healthy in winter, as it is easy to get sick during cold months. The main reason for infections being quite high in winter is the combined effect of environmental and physiological factors. During a 2018 study published in Scientific Reports, 7 percent of women with asthma and allergic rhinitis expressed exacerbation […]
Feb 19

7 effective ways to stay motivated for regular workouts

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Staying motivated in your fitness routine involves enjoying your workouts, having a consistent schedule, and involving a workout buddy. Mixing different types of exercises, tracking progress, and joining fitness communities can also maintain long-term engagement. Recognizing rest days as essential and setting clear goals further enhances motivation and commitment. Staying consistent with workouts isn’t just about discipline—it’s about finding the right mindset and approach that keeps you coming back for more. We believe that fitness should be a fun, fulfilling journey rather than a rigid routine. Here are five tried-and-tested ways to stay motivated and make exercise a long-term habit:   Pick a workout you truly enjoy Let’s be real—if you don’t enjoy it, you won’t stick with it! Whether it’s dancing, weightlifting, Zumba, or mobility yoga, choose workouts that excite you. When fitness feels like fun rather than a chore, you’ll be naturally motivated to show up every day. A workout that you look forward to is the greatest. Enjoy the process instead of viewing exercise as a chore, whether you’re lifting weights, going to a workout class, or simply going for a walk. It’s easier to stick with something you enjoy. Make your workouts part of your daily […]
Feb 17

How To Train Your Legs With Lower Back Injury? 5 Effective Workout Tips To Follow

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Lower back injury not letting you hit the gym? Here are 5 ways to train your legs while you are recovering from a lower back injury. Owning the gym like a superhero but low-back pain threw a wrench in your leg day plans? Restriction on lower body training can be annoying, particularly when it comes to leg work. If you follow some guidelines and take some safety measures, you can still exercise your legs while recovering from a lower back injury. Just one paragraph should replace this one.   How To Train Your Legs With Lower Back Injury? Although, it is advisable to avoid indulging in any kind of training sessions while recovering from an injury, especially for the lower back, here are some expert-backed tips to keep your spine healthy and on track and still do some easy and effective exercises for your legs, glutes, and quads:   Listen To Your Body First and foremost, pay attention to what your body is telling you and seek medical advice. Even if the advice provided here may be useful, it’s crucial to recognise your health and heed medical advice.   Avoid Heavy Weight Lifting Giving priority to activities that reduce stress […]
Feb 14

8 Exercises Personal Trainers Recommend You Do During a Workout

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These exercises will improve your strength and are great for people at every fitness level.   When it comes to fitness, it can be difficult to figure out what you should do during a workout if you don’t have a favorite exercise or set routine. This is especially the case for those who are new to working out. When faced with endless options for exercise, where should you start? We asked personal trainers to narrow down the best exercises for a range of fitness goals. These will help you boost your strength and endurance and support your mental health while still being easy to modify based on your fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says […]
Feb 10

7 day exercise plan to lose 5kgs and build muscle strength in a month

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Losing weight and building muscle strength at the same time might sound challenging, but with the right workout plan, it’s completely doable! If you stay consistent, follow a balanced diet, and focus on effective exercises, you can lose around 5 kgs and also feel stronger in just a month. This 7-day workout plan is designed to burn fat, tone muscles, and improve overall fitness. It includes a mix of strength training, cardio, and active recovery, ensuring that your body gets the best results without overtraining. Here’s the plan that you need to follow!   Day 1: Full-body strength training Start your week with strength training to activate all major muscle groups. Strength training helps burn calories even after the workout and builds lean muscle. Workout routine: Squats – 3 sets of 12 reps Push-ups – 3 sets of 10 reps Dumbbell Rows – 3 sets of 12 reps (each arm) Plank Hold – 3 sets of 30 seconds Lunges – 3 sets of 12 reps (each leg) Tip: Use moderate weights and maintain good form to avoid injury.   Day 2: High-intensity interval training (HIIT) for fat loss HIIT workouts are excellent for burning calories quickly while improving heart health. […]
Feb 07

7 ways to make your back workouts more effective

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Next-level tips that will take your training and gains up a notch.   To create a more dominant frame that’s masculine, imposing, and—let’s admit it—irresistible to women, you need to train smart. Trashing your body in the gym may give you the size you’re looking for, but injuries and imbalances are always threatening. To ensure you’re making the most of your back workouts, Joel Seedman, Ph.D., exercise physiologist, athletic performance specialist, and owner of Advanced Human Performance in Atlanta, has outlined 7 of the most important things to remember when you’re putting in the hard work and sweat (so you can bypass the blood and tears).   1. Pull to your sternum on certain exercises “On all pullups, chinups, and lat pulldown variations, focus on pulling to your sternum rather than to your clavicle,” Seedman says. This minimizes activation in the lats, particularly the lower portion, because your shoulders and scapula aren’t able to pull down, completely, or rotate in toward your spine. “Pulling to your sternum, however, not only places your shoulders in the most biomechanically sound position, it also requires an incredible amount of lat activation,” Seedman says. This means greater growth.   2. Don’t touch the bar […]
Feb 03

Tips to keep in mind while exercising in summer heat

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Summer is a great time to work out and burn extra calories, but the soaring heat also brings with it the risk of heat strokes and dehydration. While it is important to keep your body moving to keep your fitness goals in check and to remain active, following these easy tips will ensure that the heat does not affect your routine.   Tip 1 Early mornings or evenings are the ideal time for workout When temperatures are high, it is extremely important to avoid working out between 10 am and 4 pm. This is because working out in higher temperatures leads to more fluid loss and can stress the cardiovascular system. To avoid this, opt for early morning or late evening workouts when the sun’s intensity is less severe. Do not forget to sip water while working out.   Tip 2 Keep your body well hydrated during and after the workout Hydration is extremely important when it comes to working out and even more so when you’re exercising in the summer. Drink water before the workout and have a few sips every 15 minutes, even if you do not feel thirsty. Post-workout, it is important to replenish the lost electrolytes. […]
Feb 02

These Dumbbell Exercises Should Help You Keep Your Shoulders In Proper Shape

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As individuals perform their workouts every day, they must not forget to add some exercises for their shoulders as a part of their daily workout routine. The looks of individuals can be changed completely by performing shoulder exercises every day. If individuals can sculpt strong shoulders through their workouts by making them stay in proper shape, it can improve their fitness levels in general. Moreover, by doing the various shoulder exercises, individuals would be able to improve their overall posture.   Following are some of the dumbbell exercises that can be performed by individuals to keep their shoulders in proper shape:   1. Alternating Dumbbell Front Raise: This is one of the shoulder exercises that actually targets the muscles in your shoulder, particularly your front deltoids. It only involves unilateral movements and with the shoulder muscles being sensitive, it is necessary to train carefully instead of going for training heavy. It is better to use weights that are light, so that individuals would be able to achieve better results. Moreover, the deltoid muscles that comprise of anterior deltoid, posterior deltoid and lateral deltoid require you to focus more and train these muscles adequately.   Equipment Required: • A pair of […]
Jan 30

5 Tips to Get the Best Gym Selfie

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Boost your confidence at the gym with these picture-taking techniques. Selfie: It’s officially a term in the Oxford Dictionary and Merriam Webster—just Google it and you’ll see. With 240,000,000 search results, it’s evident that selfies have weaved their way into our everyday lives. We take selfies at the park on a nice day, when the lighting in our apartment is just right, and the most obvious of them all: at the gym, before or after a long sweat session. To get the best selfie at the gym, check out these helpful tips.   Be Confident and Aware Do you ever get a bit self-conscious while looking in the mirror as you’re about to snap a selfie of yourself flexing? If you look at other people’s gym selfies, it’s guaranteed that they’re striking the same pose, except they all look confident. Forget about your surroundings and just focus on getting your best picture. However, be aware of the environment. Don’t take a selfie in the locker room—the last thing you want is a man with nothing but a towel on in the background of your selfie. Keep in mind that no one is judging you, and the guy next to you […]
Jan 27

Do Gym Injuries Increase in Winter? Expert Shares Key Insights on Cold Season Fitness Risks

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Dr Debashish Chanda, an orthopaedic expert, shares insights on why gym injuries may rise in winter and how to avoid them with proper preparation and technique.   As the winter season settles in, many fitness enthusiasts flock to the gym to burn off the extra calories from holiday indulgence or to start fresh with New Year’s fitness resolutions. However, with the cold weather, comes a concern: Do gym injuries increase in winter? According to Dr Debashish Chanda, Lead Consultant in Orthopaedics and Joint Replacement at CK Birla Hospital Gurugram, there are indeed some specific risks to consider during colder months, but with proper precautions, injuries can be minimised.   The Risk of Winter Workouts “During winter, the muscles and joints tend to become stiffer,” says Dr Chanda. “When it’s cold, your body temperature drops, and as a result, your muscles lose their flexibility and flow. This can increase the risk of muscle strains, joint pain, and other injuries.” The expert further explains that the cold weather makes it essential to warm up properly before starting any workout. “It is particularly important to stretch and warm up well during winter to ensure that your body is ready for the physical strain […]
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