Sep 23

How to exercise in a heatwave: We ask the experts for tips on working out safely

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As we sweat through yet another period of high temperatures, exercise might be the last thing you want to do. But just because it’s hot out doesn’t mean you need to bin your workout routine completely, if you normally exercise and feel the need for some physical activity. Of course, to be absolutely safe, you should avoid unnecessary physical exertion during a heatwave, says Oliver Gibson, Senior Lecturer in Exercise Physiology at Brunel University London. “However, first with climate change unlikely to be reversed in the coming decades, we cannot avoid activity entirely as this would be counterproductive for health,” he told Euronews Next. “People are creatures of habit, and those who regularly exercise will continue to do so. For those people, making good decisions regarding their exercise habits is critical”. With high temperatures unfortunately likely to be a key fixture in summers to come, here are some tips on how to adjust your normal routine and work out safely in the heat.   1. Go early in the morning, and pace yourself “If you don’t regularly exercise, then I wouldn’t start exercising in a heatwave,” Rebekah Lucas, Associate Professor in Physical Activity and Health at the University of Birmingham, […]
Sep 23

10 Amazing Health Benefits of Skipping Rope

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Skipping is great cardio, aerobic exercise. Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won’t help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism.   How many calories burn in skipping? Surprisingly, skipping ropes can burn 10 calories in a minute and also strengthen your legs, butt, shoulders, belly, and arms. On average, you can burn 200 calories in 10 minutes sessions each day. It is more effective than brisk walking.   Benefits of skipping rope  There are multiple benefits of skipping rope from losing weight to reducing the chances of cancer. Skipping rope is a great calorie-burner and improves the cardiovascular system.   1: Improves heart health  Skipping rope is the best cardio exercise as it increases the heart rate. This will significantly reduce the risk of heart diseases and stroke.   2: Increases concentration Every cardio exercise will help you to focus on your goal and skipping is one of them. Skipping rope can calm your body and increase your concentration.   3: Improves coordination Skipping consistently improves your coordination and stamina.   […]
Sep 23

11 Steps to Follow for a Post-Workout Routine That Gets Results

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What you do after your workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan. This article explores the steps to take after a workout to maximize your results. Read on to learn how you can design an effective plan to start the recovery process after you exercise.   General tips to follow   1. Get hydrated Rehydration is essential, especially if you’ve exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping. Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.   2. Eat a healthy snack Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and […]
Sep 23

HOW TO SPEND LESS TIME IN THE GYM BUT ACHIEVE GREATER RESULTS

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Many of us have too much to do in our daily lives to find some time for the gym, and those of us lucky enough to be well prepared and organized that we take our gym kit to work so we can go straight from desk to treadmill, still only get about a half hour before it’s time to shower off and get home for dinner. Fitness fanatics who wish they had more hours in the day would love the opportunity to spend three or four hours in the gym and work out leisurely without worrying about time. Well, there is a way where we can spend just 30 to 45 minutes in the gym and achieve the same results as that guy we see sitting around on the chest press apparatus chatting away to his friends on his cell phone as if he has all the time in the world. Plan Your Routine Before you even go into the gym, work out exactly which machines you will go on and how long you’ll spend on it. Rotate your cardio workouts with cross trainers and treadmills, and even substitute the three-mile jog with a Zumba workout. Feel the Burn Whether […]
Sep 23

You’re Not Truly Fit Unless You Can Pass These 4 Simple Tests

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These exercises will challenge your speed, balance, mobility, and strength. YOUR SECRET weapon against time’s assault on your speed, strength, balance, and mobility: these four deceptively challenging fitness tests. Each highlights a basic function you’ll want to maintain—and can still make gains on.   SPEED THE 8-FOOT UP-AND-GO TEST As you age, you can lose quad, ham- string, and glute strength. To test how well you’re staying nimble, set up a chair and place a cone or other marker 8 feet from it. Sit down. Have somebody time you as you stand, walk (don’t run) to the cone and around it, then return to your chair and sit down. Your goal: finish in less than 5.6 seconds, which most healthy men over 60 can pull off. FIX IT: If you took longer, try these 2 exercises to improve. LEG STRENGTH: Work on the tempo bodyweight squat, taking 3 seconds on every rep to lower your thighs until they’re parallel to the floor. Pause, then stand. Do 3 sets of 10 reps 4 times weekly. FOOT STRENGTH: Your smallest foot muscles may also need some TLC: Walk on your tiptoes for three 45-second sets. Repeat 4 times weekly.   BALANCE THE […]
Sep 23

HOW TO ACHIVE PERMANENT WEIGHT LOSS THROUGH INTERVAL WORKOUT ROUTINE

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By far, the best way to lose weight is through cardio workout. Of course this should be combined with some level of dieting to achieve maximum result. It wouldn’t do anyone much good stuffing on fat building foods while trying to lose weight. However, do you know that even your best cardio workout routine could be the very thing preventing you from losing weight? Have you tried out exercising vigorously in the past only to hit a kind of frustrating plateau where no matter how hard you try, you just can’t seem to lose anymore of those dreadful pounds? This might shock you, but your workout routine itself may be the very thing preventing you from losing further weight. You’re about to discover something really key when it comes to how the body works and reacts to exercise and dieting so please pay attention. Studies have shown that the way you eat determines how your body adjusts itself to storing or burning fat. The human body is essentially designed to preserve itself and so, it naturally adjusts to diet regimes in which you tend to eat less by maximizing fat storage from each meal, thereby making you store fat when […]
Sep 23

The Top 5 Yoga Poses That Will Help You To Detox!

by admin in Workouts 0 comments tags: childs pose, detox yourself, good for kidney, massage internal organs, peeing dog pose, process of detoxification, top yoga poses, youga poses to detox
Fall is a great time to detox yourself with the help of yoga so that you can prepare for the oncoming winter months. Certain yoga poses are going to speedify the process of detoxification in your body. So if you want to cleanse it then you must know about these 5 amazing poses today. •Childs pose – For this you will need to start in a kneeling position and keep your hips resting on your heels. Up next you will need to bend forward and stretch your torso on top of your thighs and as you are doing so you will need to lengthen your arms in front of you. This is great for kidney areas. •Peeing dog – Keep one knee bent and rest your body on it, next you will need to lift your right leg up and hold it on your side as if you are peeing like a dog. Hold it for five breaths and then you can switch it on to the next side of your body. •Bow pose – For this, you will have to lie on your stomach and then mend the knees so that you reach the back of your ankles with […]
Sep 23

Recharge your mind and improve work productivity with these yoga asanas

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Postures that stretch the back muscles are considered cooling in Ayurveda, and soothing for those feeling overly stressed, frustrated, or angry Work productivity can reduce due to multiple reasons — having a poor manager, not feeling a connection with your workplace and its values, or the work, in general. While there are some remedial measures like feedback, and open communication that can help, it may take time before the changes are actually reflected. That is where our personal philosophy, stress management skills, and ability to cope with tough situations can come into play. Yoga is an empowering practice that can help you manage stress because it integrates three aspects of health and wellness – body, breath, and mind. Here are a few yoga techniques that are exceptionally helpful in coping with stress.   Sun salutations Moderate levels of aerobic exercises are great for mental health, and sun salutations are perfect for that. When practised with the correct breathing pattern, for 6-12 rounds, they help relieve tension, elevate mood, and boost energy, too.   Balance on one leg Single leg balances like tree pose, warrior III, or dancer’s pose help improve balance and stability. The simple act of balancing requires a […]
Sep 23

Hit the Park to Make Your Outdoor Workouts More Fun

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Looking for a fun place to get in your daily sweat session? Why not head to your local park or playground? Outdoor workouts at the park are the perfect, boredom-free way to get in your full-body training — no gym fees required! You should be able to find enough open space to get in some cardio and body weight exercises at most parks. If you’re lucky, you may even find some equipment you can use to enhance your outdoor workouts. Ready to give a park workout a try? Here’s how to get it done and have some fun along the way.   6 Exercises You Can Do at the Park   Tricep Dips All you need is a park bench to do this move. Sit on a bench with hands on the edge. Extend your legs straight out in front of you and place feet flat on the ground. Lower your bottom down toward the ground until your elbows are bent 90 degrees, keeping your back straight. Hold for a few seconds, then raise your body up and repeat.   Hanging Crunches Hold onto an overhead set of monkey bars or rings. Keeping your back straight and your core tight, […]
Sep 23

Here Are Some Easy Asanas To Keep You Healthy

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The past couple of years has been hard on friendships. Maybe you can relate.   Have you spent less time with friends in person? Do you feel pushed away by differences of opinion? Perhaps life simply got in the way when someone moved, took another job, or had a baby. Preserving the peace and wellness of your mind, body, heart, and soul is essential to becoming a happy and healthy human being. It’s natural for your heart and soul to go through physical changes as you get older, which might lead to exhaustion. Your joints tend to age, your senses slow down, your body releases suppleness, your limbs deteriorate, and your intellect shows signs of exhaustion. Yoga has numerous health advantages for your physique, mind, and spirit, and while we all wish to practice it, it is not always practical. We may not have the time, space, or mental capacity to devote an hour to practice a couple of times per week. Even if you don’t have a comprehensive yoga program, yoga could become a part and parcel of life. You can combine the physical, mental, and emotional advantages of yoga into your daily life by including a few easy […]
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