Sep 25

The three best exercises for building upper-body strength, according to an expert trainer

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Simplify your workouts with these dumbbell moves   If you want to tone your arms, try adding some upper-body strength training exercises to your workouts. This doesn’t need to be complicated. In fact, you can build muscle in the arms with nothing more than a pair of dumbbells. To help you create a simple but effective strength routine, we asked Alasdair Nicoll, personal trainer at The Fitness Group, for his top three upper-body exercises. “When we’re training the upper body, we’re generally focusing on the chest, shoulders, back and core,” he says. This might sound like a lot of different muscle groups. But by focusing on compound exercises —which are moves that target multiple muscle groups at once—you can build strength efficiently without spending hours in the gym. Choose a weight for each exercise that is manageable but challenging for the repetitions (reps)—the last few reps should feel difficult.   The best three exercises for building upper-body strength   1. Push-up The push-up is an exercise known for targeting the chest but it actually works a wide array of upper-body muscles. “It not only works the chest muscles but it’s also good for core strength and working on stability of […]
Sep 24

How Long It Should Take to Walk a Mile – and How That Can Help to Improve Your Fitness

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Whether you’re looking to move more or you want to upgrade your daily stroll, these tips will help you pick up the pace   If you live somewhere with pavements, you probably do your fair share of walking to get around. Even if you live in a more car-centric space, you likely have access to parks and other green space to take a stroll. Whether you think of walking as exercise or as a means to get from A to B, there are so many reasons to give your ambulatory habits some more focused attention. If you’re wondering how your current walking practice stacks up to how much – or how fast – others are moving, consider testing how long it takes to walk a mile. That’s just one benchmark that walking coach Michele Stanten, founder of MyWalkingCoach.com and author of The Walking Solution, says could help to incentivise you to reach for your sneakers more often. Once you know how fast you’re walking and about how long it takes to walk a mile, you can set walking goals that work for your lifestyle. Here’s what to keep in mind.   The Benefits of Walking You’ve likely heard many times […]
Sep 23

This One-Day Healthy Eating Meal Plan Will Give Your Body the Refresh It Needs

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This simple guide is all about nourishing yourself mindfully so that you feel like your best self.   Maybe you spent one too many weeknights trying new restaurants with your best friends or took a week-long getaway to a foodie haven. While there’s absolutely nothing wrong with indulging once in a while, you might find yourself looking for a reset to help you feel more energized. “Overindulging can disrupt your GI system and slow down your digestion,” says Susan Albers, a psychologist at the Cleveland Clinic and the author of Hanger Management. “To boost your metabolism and feel fired up, feed your body right. It’s about nourishing yourself mindfully.” That means meals packed with the nutrients you need to get your body back to feeling its best. Luckily, you can re-energize yourself in just one day with the help of this meal plan. In general, be sure to include a mix of protein, fiber, and vegetables to give your body the reboot it needs.   Breakfast “You can’t beat some eggs and whole-grain toast to get yourself back on track,” says Keri Gans, R.D.N. and author of The Small Change Diet. Eggs contain vitamin B12, which gives you energy. They’re […]
Sep 22

Lower abs workouts: These 5 Pilates exercises will build ab definition

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Your lower abs workouts need these 5 moves, so here they are   If you’re currently building a lower abs workouts library in search of a sculpted six-pack and rippling v-cut abs, these five Pilates exercises can help strengthen your core and build lower ab definition. In the hunt for those pesky sought-after v-lines, lower ab exercises mainly target the lower part of your rectus abdominis (known as your outer six-pack muscles) and deep core muscles like the transverse abdominis and internal obliques. But while lower ab exercises can undoubtedly build strength, tone and definition, does Pilates for weight loss work? Well, it’s not that simple. Sculpting rock-solid abs also depends on diet, genetics and a varied exercise routine to reduce body fat (learn how to calculate your body fat percentage and why it matters). According to Yale, high stress levels can also contribute towards stubborn pockets of abdominal fat, which makes achieving fat loss goals trickier. But all is not lost. While you can’t spot-reduce fat, you can certainly couple a healthy diet with a repertoire of lower ab exercises — like this lower ab workout with 18 million views — to ramp up your chances of success. Read […]
Sep 21

How to train your mind to not skip the gym

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A change in approach and some expert tips can help in overcoming the omnipresent cloud of laziness and make you a regular at the gym.   “Tomorrow, I will definitely go to the gym.” That’s how it starts – with tomorrow. Then it keeps getting pushed – to the next Monday, next month and, next year, before you even know it. Sounds like the story of your life? The 6 am alarm you set to wake up early and go to the gym faces the sinful snooze hits and an eventual ‘dismiss’ before you doze off again. Or, you prepare that gym bag with the utmost zeal. Put in it the shoes, clothes, towel and other gym essentials. You carry it to your office, to ensure you take a detour to the gym (or head to the one in your office) before returning home. ‘Nothing can stop me now,’ you think to yourself. Cut to 7 pm, you are lured into going straight home. You take that bag, unpacked and intact, along with some excuses on your mind, home with you. The world of treadmills, dumbbells and weight-lifting machines can wait for another day. It goes on and on, no […]
Sep 20

Age is no bar for a workout! 6 tips to stay healthy and strong after 50

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Workout after 50 is not impossible. Being a little conscious can help you follow a routine, suggest an expert. Read on for tips!   As many people who are living the post-50s life may tell you, age is sometimes only a mental barrier! Once you put your mind and heart to something, you most likely can do it. Yes, challenges to workout once you cross the age of 50 are many. But it isn’t impossible. Adding simple habits to everyday life can help you workout after 50. “Exercising at this age is extremely important,” says Robin Behl, fitness enthusiast and The Tribe India co-founder. He shares that 50-plus people must explore different methods of training to keep the mind and body active and connected.   Tips to workout after 50   1. Indulge in 30-45 minutes of cardio daily: Walking, jogging, climbing the stairs or skipping – do what you like, but include cardio during the day. It’s the best way to keep the blood flowing and is the key to feeling energetic all day.   2. Focus on spinal health, shoulder and knee rehabilitation Spend 10-15 minutes a day focussing on these parts of your body. They say you’re […]
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 […]
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