Jan 23

How to Increase Stamina: 9 Top Exercises for Building Aerobic Endurance

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Stamina refers to your aerobic endurance, and its increase is the number one goal for every runner, biker, or cardio lover. Aerobic exercises use the cardiorespiratory system, which is why these exercises depend on your cardiovascular fitness. Cardiovascular fitness is the ability of your heart and lungs to supply oxygen-rich blood to the working muscles and the capacity of the muscles to use oxygen to produce energy.   Stamina vs. Endurance While endurance has a broader meaning, stamina definition is tightly associated with cardiovascular endurance, which means that stamina is just one type of endurance. There is also muscular, mental, and general endurance, but in this article, we are going to focus on aerobic endurance.   How to increase stamina through training Training is the best way to increase your physical stamina, and there are different ways to do that. No matter which approach you chose, the number one rule is to always push yourself a bit further on each workout. If you want to expand your limits, you need to test them consistently. It might sound difficult, but building aerobic endurance is a tough challenge, so you must be willing to put effort and stay dedicated to your goal. […]
Jan 23

5 practices to follow to keep your heart healthy

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A doctor, a nutritionist and a fitness trainer dole out tips to keep your heart muscle pumping Did you know cardiovascular disease (CVD) is the world’s leading cause of death? According to the World Heart Federation, it claims over 18 million lives every year, globally. But the good news is, it can be prevented and controlled by simply making a few lifestyle changes. In order to spread more awareness about CVD and encourage heart-healthy living, World Heart Day is celebrated every year on September 29. We asked experts to share simple tips that’ll keep your heart health on the right track.   1. Pay attention to what’s on your plate It is rightly said that you are what you eat. So, the next time you pile up those fried snacks and munchies on your plate, take a second to think about its impact on your heart and overall health. According to Shweta Shah, nutritionist and co-founder of Fitza, omega-3 fatty acids are great for improving heart health, so include pumpkin and sesame seeds, and walnuts in your diet. “Broccoli is an excellent heart-healthy food so add it to your salads or stir-fry,” she says. She also recommends having ash gourd […]
Jan 23

How to Do the Wall Sit Exercise to Completely Light Up Your Quads

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When you’re thinking of moves that work your legs, squats, lunges, and deadlifts are probably front and center. But the wall sit exercise is actually a great option to add to your workout routine. So what exactly is the wall sit? The wall sit exercise is exactly as it sounds: Imagine sitting on a box in front of a wall with your back flat against said wall. Now, think about taking the box away. The muscles in your legs need to fire to keep your body steady as you hold that seated position—that’s a wall sit. Wall sits are great lower-body exercises for beginners, people coming back from injury, or exercisers looking for a greater challenge. In fact, one of the great things about the wall sit is that it’s super customizable to a whole bunch of fitness levels. Interested in giving the wall sit exercise a try? Before we demonstrate how to wall sit, read on for some background on the exercise, as well as some tips on how to put it into practice in your exercise routine.   What is the wall sit exercise? The wall sit exercise is a lower-body strengthening exercise that works your muscles through […]
Jan 23

7 Must-Know Tips Before You Switch to a Plant-Based Diet

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In today’s time and day, the word ‘plant-based’ is not unusual to hear, especially in the fitness and wellness world. Even though this term is commonly thrown around, many people still have numerous misconceptions about its actual meaning. For starters, people think that being vegan is the same as having a plant-based diet. Let’s stop you right there. In this post, you’ll come to learn about what exactly a plant-based diet is, its pros and cons, and how to incorporate it into your daily eating habits. Scroll down to read.   The Truth About a Plant-Based Diet For your information, choosing a plant-based diet means that you are increasing your consumption of fruits, veggies, nuts, and seeds to live a happy, healthy life. The most common reason for opting for this diet is to reduce the risks of heart disease, and blood pressure, and more importantly improve your overall well-being. There are many food items that typically fall under a plant-based diet. It is basically identified as a food pattern that consists of vegetables, fruits, legumes, and grains. Simply put, a plant-based diet strictly excludes animal-based products. A person who incorporates a plant-based diet is known as a vegetarian. Their […]
Jan 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 […]
Jan 23

5 Yoga Poses for Neck Pain

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Include these yoga poses in your lifestyle to get rid of frequent neck pain. Neck pain can be extremely painful and uncomfortable, and can be caused due to various reasons. A few common factors that cause neck pain include repetitive forward movement patterns, poor posture, or not moving your head in other directions. Don’t be surprised if your neck pain extends to other parts of your body. Your neck pain may most commonly convert into shoulder pain or headache. Neck pain can even lead to injuries. Yoga should be a part of everyone’s healthy lifestyle. If not so, it can definitely be a solution to your neck pain. According to PubMed, yoga has the potential to provide pain relief and functional improvements for people who practice it regularly. Yoga can help release any tension you’re holding in your body.   Here are the 5 yoga poses you should try for neck pain.   1. Extended Triangle Pose This is a classic standing posture that may not require a yoga mat. It may help alleviate backache, sciatica, and neck pain. It helps relax your spine, hips, and groin while strengthening your shoulders, chest, and legs. It may also help manage stress […]
Jan 23

How to trick your mind into losing weight

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1. Psychological tricks to lose weight Losing weight is hard and maintaining a healthy weight once you’ve got there is even harder. While we mostly think that weight loss is all about eating a calorie-deficit diet and sweating out in the gym, it all actually starts and ends with your mindset. With the right and focused mindset, you will do all these necessary activities to lose weight. However, with a distracted mind, you may go on a diet for three days, only to chomp on chocolate chip cookies the next day. So what do we do to trick, or in a way, train our mind to lose weight for real? Read on to find out!   2. Build a streak One of the best tricks to lose weight is to be consistent in whatever workout or diet plan you choose to stick to. Just like building streaks on social media, create a health streak for yourself and see how long you can go on. Note that once your streak breaks, and it will, do not spiral and justify to yourself that now that you have eaten one chocolate and broken your streak, you can eat five more since nothing matters […]
Jan 23

The Rock’s strength coach shared 3 tips for building muscle, from doing negative reps to trying earthquake bar presses

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Dwayne “The Rock” Johnson’s strength coach shared three key tips for maxing out your strength in the gym, which the Rock himself said he includes in his training. Strength and conditioning coach Dave Rienzi, who co-founded the ZOA energy drink brand with Johnson, shared the advice in a June 22 Instagram post. The tips include specific exercises and techniques you can add to your current workout to gain muscle and build overall strength and fitness, like negative reps and stability training.   Negative reps can boost muscle-building Rienzi’s number one tip is to include negative reps — the part of an exercise that involves lengthening the muscle or lowering weight. Also called eccentric exercise, negatives create a lot of tension on the muscle, which is ideal for making gains to both strength and muscle size. Typically, negatives are done on a slower tempo, such as a count of three, for even more tension. Examples include the lowering portion of a leg press, squat, or bench press, or bringing the weight back to the starting position in a shoulder press or bicep curl. Rienzi recommends slowing the reps so they last about four seconds, and using the technique for two to […]
Jan 23

8 Tips to Support Workplace Mental Health

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If your workplace had a job process that racked up near-misses or injuries, the EHS team wouldn’t hesitate to intervene by investigating any incident to determine its causes, conducting a hazard assessment to identify hazards and instituting controls using the hierarchy of controls as a preventative guide to avoid incidents before they happen. Mental health in the workplace should be taken just as seriously as physical health. Organizations can take steps to help limit burnout and other poor mental health outcomes. The challenge is immense. The CDC estimates that 40% of American adults struggled with their mental health in 2020, and 71% reported having difficulty managing stress and feeling overwhelmed. With these numbers, it’s not surprising that many in the environment, health and safety (EHS) field are beginning to see mental health as an area of great professional concern. A standard published in June 2021 by the International Organization for Standardization (ISO) is an example of how mental health is being placed more firmly under the rubric of occupational safety. ISO 45003 provides guidance for managing psychosocial risks in the workplace and supports ISO 45001, a widely respected standard on safety management systems. For many organizations that look to ISO standards for […]
Jan 23

How to keep your heart and brain healthy? Check out these 5 yoga poses

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Yoga is known to increase flexibility and balance. However, you can perform yoga for heart and brain as well. Try these poses. One of the best things you can do for your heart and brain is to get on the mat for some yoga. Regular practice of yoga can help you manage your stress, which can lower your risk of heart disease and helps your body work to its full potential. Yoga for the heart and brain can also help you enhance your physical, mental, and emotional well-being, all of which contribute to a healthier heart. What’s more? Yoga can also help your muscles get stronger and bigger. Health Shots spoke to Akhil Gore, yoga instructor, lifestyle coach, and founder of Routein Yoga, who listed down some of the best yoga poses for heart and brain health.   Yoga for the heart and brain “Yoga is a holistic approach to regulating your lifestyle in a better manner. While performing asanas and pranayama, you can keep your mental and physical health in check. When it comes to specific asanas which can keep your heart and brain strong, one should follow the sequence of heart-opening asanas,” says Gore.   5 asanas to […]
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