Apr 12

Don’t overexert yourself at gym

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A35-year-old woman died while lifting weights in a gym recently. This shocked fitness enthusiasts. BM spoke with experts to know the do’s and don’ts of exercising. Dr Divya Marina Fernandes, consultant, interventional cardiology and Heart Failure Specialist, Aster RV Hospital said: “We see athletes collapsing in gyms or on fields. This could mainly be attributed to conditions like hypertrophic cardiomyopathy and arrhythmias (irregular heart rhythm).” She advised getting a treadmill test before starting endurance training even for those under 40. She said basic life-saving skills like CPR are good to know. “Focus on building stamina and strength gradually and listen to your body. Take adequate rest when necessary. Avoid supplements unless they have been tested and certified by reputed bodies,” she added. A bad diet and other poor lifestyle habits are common among youngsters. Many are into performance-enhancing drugs and unscientifically marketed supplements. To add to it, heavy exercise without heeding to early symptoms is terrible for health. Trainers need to be aware of sports medicine and the risks of over exercising, said Dr Deepak Krishnamurthy, senior interventional cardiologist, Sakra World Hospital. A family history of heart attacks at a young age, symptoms like chest pain or uneasiness or effort […]
Apr 12

How to build strength with just bodyweight exercises

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You can gain strength and build muscle with just the push up, pull-up and squat. Here’s how you do it The three basic bodyweight exercises are based on the three movements of any exercise: push-ups for pushing, pull-ups for pulling, and squats for the lower chain. These three are also based on functional movements: things which you do every day. With new methods of fitness training gaining popularity recently, one might want to workout without the use of any weights. It is possible as well, if you are savvy enough to add new challenges to these three exercises in your routine. To make up for the lack of weights in your programme, the difficulty of these three exercises must constantly be increased in a bid to progress. It might be harder to track than weights, but the levels of functionality and muscle activation will be very gratifying. Given that muscle-building is part of a weight gaining or losing programme, push-ups are the first big challenge to conquer. Once you have mastered the basic push-up, the next level is to change form. Even the most simple changes can make a push-up more difficult.   Change toe-arrangement: The first suggestion would be […]
Apr 12

Does walking build muscle?

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Wondering, does walking build muscle? We look at how you can get toned legs without setting foot in the weights room Walking is a great example of cardiovascular exercise, but does walking build muscle? It can be done anywhere, anytime, and without the need for expensive gear or sophisticated equipment. We’ll be getting to the bottom of how walking affects your muscles and whether it’s possible to get toned legs without setting foot in the gym. When you walk, your body will use your quads, hamstrings, glutes, and calf muscles to power your movement. Thanks to centuries of evolution, humans have become extremely efficient when it comes to moving on two feet for long periods of time. As muscle building requires the presence of mechanical tension and muscle fiber damage, it may be quite tricky to grow muscles just by walking alone. Still, you may see some great results if you vary your training routine or add some resistance by using a weighted vest or ankle weights. We’ll look at whether walking can indeed build muscle and what, if anything, can be done to speed up the process.   Does walking build muscle? Walking is a type of aerobic physical […]
Apr 12

4 Exercises and Workouts To Get You Back On Track

by kevin in Workouts 0 comments
During the winter months it can be easy to fall out of the workout routine for all of us. We keep telling ourselves we’ll get back to it next week, first of the month, after that holiday, etc, etc. So we keep postponing it and next thing we know, it is springtime and we are not even close to being ready for summer. By that point, we’ve lost most of the fitness we had worked so hard to gain, so it’s almost like starting over. Except this time you know what to expect, you know what you can do and what you’ll gain from it. With some motivation and a support system in place, you can rock this out and get back in shape! Here are 4 ways that will ensure you of getting back on the workout routine again: 1. Ease Up On Yourself. Know right up front that you aren’t going to be perfect at this exercise thing and you can’t start up where you left off. Tell yourself that you need to take it slow and easy, working yourself back to the level of duration and intensity you had. Have a positive attitude but don’t have high […]
Apr 12

The 10 Minutes Lower Body Blast You Need In Your Life!

by admin in Workouts 0 comments tags: 90 degree angle, essential workouts, frog bridge, hamstring and quads, lateral lunge, lower body blast, press back standing position, squats exercise, squeezing your glutes
If you have very little time in your busy schedule and looking for the ultimate 10 minutes lower body workout then you are in the right place. Know the essential workouts which will help develop your lower body and you can squeeze them in your schedule in very little time. Take a look. Squats: You need to begin by standing with your feet kept apart in a hip-width distance. Make sure you bend the knees so that your things remain parallel to the ground. By squeezing your glutes you will need to press back up to the standing position. Split Squats (one minute each side): Start off by keeping your feet in a split stance and then you will have to lower down to a lunge. The back knee will almost be at the floor while the front one will remain at a 90-degree angle. Spring back up and switch your legs. Lateral Lunge (one minute each side): For this, you will have to take your right foot out in a lateral manner to complete the side lunge. Up next lower down your body putting the entire weight in the right leg and extending your left leg as well. To […]
Apr 11

Best ab exercises for runners

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A strong core is important for all runners – researchers rank the best and worse ab exercises Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout? A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness. The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment. According to the study, the best ab exercises for hardening your core are:   1. Bicycle crunches According to the study, the bicycle crunch was the most effective stomach exercise when analysing the muscle activity in the abdominals. To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning […]
Apr 11

Feel the burn with these ‘killer’ upper body workouts

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Yasmin Karachiwala, a celebrity fitness trainer, suggested doing “3-5 rounds, 60 seconds rest after each round, and no rest between exercises”   If you are among those who are currently focusing on toning and working their upper bodies, you are at the right place! Yasmin Karachiwala, a celebrity fitness trainer, had earlier shared a few exercises that work on the upper body and give you the confidence to wear the dress of your choice. Taking to Instagram, she shared a video in which she demonstrated a few easy exercises for the upper body. “5 quick upper body exercises to wear your festive clothes with confidence! Feel the burn and enjoy the results,” she captioned the video. Sharing how to do the workout, she suggested, “3-5 rounds, 60 seconds rest after each round, and no rest between exercises.” View this post on Instagram A post shared by Yasmin Karachiwala | Celebrity Fitness Instructor (@yasminkarachiwala) Push-ups to pike ankle tap: 10 reps For this workout, move in the position of traditional push-ups and then transition to pike. Also, to fully activate your hamstrings keep your knees straight throughout. “It is an excellent workout to target your shoulders, chest, and triceps. This bodyweight […]
Apr 11

How to Build a Better Treadmill Workout, According to a Celebrity Trainer

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Harley Pasternak, who’s worked with Ariana Grande, Lizzo, and Jessica Simpson, shares his best treadmill workout tips.   Personal trainer Harley Pasternak works with a slew of celebrities, including Ariana Grande, Lizzo, and Jessica Simpson, just to name a few. So when he shares workout tips on social media, it’s worth taking note. Recently, the trainer revealed some of his go-to advice on Instagram about how to “intelligently” work out on a treadmill, and it’s full of insider tips you’ll want to keep in mind. In the clip, Pasternak performs a variety of movements on a treadmill in socks — something he confirmed in the caption that he only did to “show exaggeration in the different positions.” In series of text, Pasternak suggested walking or running on your toes to strengthen your calves, doing lateral shuffles to work your abductors (the muscles that help the leg rotate to the side) and adductors (the muscles in the inner thighs that bring the legs to the center of the body), walking backward to improve your balance and strengthen your quads, and walking uphill to focus on your hamstrings and glutes. Want to max out your next treadmill workout? Pasternak shared more details […]
Apr 11

Ways to start exercising again after a break

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Fitness and achieving your weight loss goals is not a one-time attempt. It requires one to adopt a lifestyle and a daily routine in order to hit their target. There might have been a time when working out was a part of your routine but then, the sweat dripping sessions somehow stopped because of family responsibilities or maybe a new job. Getting back to workouts after a break may feel hard but it is possible. The first step is for you to feel the desire, do a little planning and have patience. According to Dr Godfrey Basoita, a physiotherapist at Mulago National Referral Hospital, you ought to follow some rules and ease your way back into your fitness plan. While you work out again, it is important that you listen to your body and do not strain it. “It is tempting to want to start from where you left off. However, this is dangerous since you have not prepared the body for the hard and vigorous exercises. It is, therefore, important that you are conscious about the intensity of the exercises you engage in as you start again,” he says. Dr Basoita recommends taking it slow at the beginning because […]
Apr 11

Women, here are five tips to keep in mind when lifting weights, according to an expert

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The age-old myth that women shouldn’t lift weights is thankfully long gone, says Sonali Swami international athlete, fitness and wellness coach   Weight training is right for everyone regardless of your goal, yes that’s what international athlete, fitness and wellness coach Sonali Swami claims. The definition of weight training is simple – it is basically any workout that will improve muscle strength by working against resistance. Sonali believes that everyone should do some form of resistance or strength training. According to a 2022-study in the British Journal of Sports Medicine, people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits, Harvard University reported on its website. Although the age-old myth that women shouldn’t lift weights is thankfully long gone, some women still don’t make weight training part of their routine. Sonali is here to bust some myths and share some tips for women who want to start their weight lifting journey.   It is right for everyone “Whatever your goal may be, the answer is always weight lifting. Yes, you heard me right! If your goal is to lose weight, then you should still […]
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