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 […]
Sep 15

How Many Calories Do You Burn From Walking? Well, It Depends

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You can calculate it, but you’ll have to take weight, pace and distance into consideration.   Getting fit can seem intimidating to many people who imagine the only way to get back into shape is to invest in a gym membership or take up a super-trendy workout. But the simple act of walking is one of the best ways to not only burn calories, but also achieve a slew of other health benefits, including lowering your blood pressure, improving your mood, strengthening your bones, aiding digestion and more. In fact, particularly for women, walking can keep the brain healthy, and possibly even delay the onset of dementia. Researchers have also found that in the areas of the world called “Blue Zones,” with the highest percentage of people who live to 100 and beyond, walking plays a significant role in staving off disease and helping people live better, longer. Since walking is something you do every day anyway, you’re already a pro at it: To make it into a workout, you just need to do it more intentionally, for at least 30 minutes a day, and with increasing speed. “Walking is one of the fastest, easiest ways to burn calories, because […]
Sep 14

How lifting weights could improve your body and your mind

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“Pumping iron” may conjure up images of muscly gym-goers sweating though a workout accompanied by over-the-top music, but developing a weight-lifting routine can be done easily at home. And the benefits can be huge. The pros of weight training (also known in various forms as resistance training and strength training) go beyond simply toning the body and stronger muscles and bones – it helps maintain a healthy heart and immune system and can even improve brainpower and help you live longer. Michael Mosley shows how dumbbells are actually a very smart move for both your physical and mental capacities.   Lifting weights lowers blood sugar Maintaining muscle mass is not just about how good it looks on the outside, it’s working for you inside too. As well as benefiting your waistline, weight training improves your metabolism and increases your insulin sensitivity, meaning it’s easier to lower blood sugar levels after a meal.   Your immune system is boosted by resistance training A study comparing women who did no exercise with those who regularly did resistance training showed that the latter group had cells that were more active in helping the body fight infection.   Muscle mass is a key indicator […]
Sep 13

Cycling for Health: How cycling can be the best workout you should do

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How cycling improves physical and mental well-being​ In a time when pursuing mental and physical well-being is crucial, cycling appears to be a flexible and approachable remedy. Cycling has become known as a potent instrument for improving general well-being, going beyond just being a leisure or transportation exercise.   Physical benefits:   1. Cardiovascular health​ Riding a bicycle can provide an intense cardiovascular exercise that works all of the major muscle groups and increases heart rate. Frequent cycling reduces the risk of cardiovascular diseases by strengthening the heart, lowering blood pressure, and improving circulation.   ​​2. Weight management​ Regular cycling helps you burn calories and maintain a healthy body composition. It also helps you lose weight. Every cycling session, whether it’s for a weekend ride on the trails or as part of a work commute, adds to the calorie expenditure that supports weight loss objectives. ​​ 3. Muscle tone and strength​ Chandan Khanna, fitness expert & Co-founder of HDOR says, “Cycling’s repetitive motion improves muscle tone and endurance by focusing on the quadriceps, hamstrings, and calves, among other leg muscles. Furthermore, riding on different types of terrain or including climbs uphill puts muscles to the test and promotes strength development.” […]
Sep 12

5 Essential Monsoon Health Tips For Families To Stay Safe and Healthy

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As the monsoon season is ongoing, it surely brought us relief from the relentless summer heat and offered a refreshing change. However, along with the rain and cooler temperatures come various health hazards. The monsoon season is a fertile breeding ground for harmful viruses, bacteria and fungi, leading to infections such as flu, malaria, dengue, jaundice (hepatitis A and E), which are particularly dangerous for families with children. Dr Ravi Shanker Swamy, MRCPCH, MD, FRCPCH, Bangalore, lists down five essential measures to protect your family from these infections and stay healthy this monsoon.   Get Your Annual Flu Vaccination Flu is a highly contagious respiratory illness that can lead to severe health complications, especially in young children, older adults, pregnant women, and those with chronic medical conditions. An annual flu vaccination can provide protection from flu and its complications. It is designed to protect against the most common strains of the virus each year, reducing the risk of severe illness and hospitalisation.   Maintain Hygiene Maintaining proper hygiene and sanitation is crucial to prevent illnesses. Start by eliminating stagnant water sources around your home to reduce mosquito breeding. When outdoors, wear long-sleeved clothing and use insect repellent. Indoors, sleep under […]
Sep 11

10 benefits of running for both your body and your mind

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Occasions like Global Running Day and the London Marathon put a brilliant spotlight on the activity of running – but running isn’t just about single days. Instead, running is a sport, a hobby and a mental and physical release that everyone can enjoy and improve at. In other words, running can become a welcome, important and extremely beneficial part of your life. If you’ve never run a step, here are 10 benefits of running that will inspire you to lace up those running shoes and get going today…   1. It strengthens your body When you run, your whole physiology reaps the rewards of your movement. Here are just some parts of the body that feel the positive effects of those accumulated running steps. The heart Among other things, regular running helps to improve your respiratory function, lower your cholesterol, reduce your risk of diabetes and improve your heart health. In fact, according to leading cardiologist Dr Dan Augustine, ‘if you could put exercise into a pill, it would be better than most drugs that a doctor could give you’. That, in itself, is one mighty selling point for running. The heart is like an engine. As you run, or […]
Sep 10

The #1 Daily Workout for Men To Build Bigger Biceps & Triceps

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Forge arms of steel with this trainer-designed arm workout. Ever wonder why so many men hit the gym with the aim of sculpting sleeve-busting arms? Unlike most other body parts, your biceps and triceps are prominent muscle groups often visible to others, and having muscular, well-defined arms signals to the world that you work out. Yet the majority of men on a quest to build Chris Bumstead-level arms fail to reach this fitness goal due to a lack of consistency and not performing arm exercises properly. Fortunately, ETNT has your back. We spoke with TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who reveals his best daily workout for men to build bigger arms. Building stronger, more defined arms has its perks. Toned arms can enhance physical appearance while boosting overall strength and fitness. Additionally, increasing your muscle mass volume can improve your body composition and help you maintain a healthy weight by enabling your body to torch more calories, even while at rest. Muscular arms can also enhance physical performance in other exercises and daily activities. Plus, the satisfaction of seeing your arms grow stronger and more defined is a powerful motivator to stick to your […]
Sep 09

Doctors share health tips to increase the nutritional value in daily life

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Want to live longer and look better while you’re at it? Doctors reveal the biggest contributors to lifespan and share health tips to increase the nutritional value in daily life Your fitness journey need not stall in the current scenario of Covid-19 lockdown and work from home orders lifting, pushing you back to office and dealing with varied career and personal responsibilities. While one’s diet must be compliant with one’s body’s needs, lifestyle and environmental stresses and proper nutrition along with building a sustainable approach to diet and exercise are crucial, most people still make excuses like “I don’t have time” or “I can’t afford it” or “I don’t know how”. If you too belong to the category of these people, we got your health woes sorted and got a few doctors on board who not only spilled the secret to live longer and look better but also revealed the biggest contributors to lifespan and shared health tips to increase the nutritional value in daily life. Dr Vinodha Kumary, Deputy Chief Medical Officer at Jindal Naturecure Institute, listed some of the superfoods that we must include in our daily routine to improve our nutritional value: 1. Nuts and seeds: Pumpkin […]
Sep 08

The one fitness mantra you can’t compromise on if weight loss is on your mind!

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Discipline can take you places motivation can’t, and that is truly one fitness tip that you must follow to achieve weight-loss goals! The virtues of fitness in our overall well-being have been more pronounced than ever in the post-pandemic world. If you commit to living a fit life, you should know that discipline holds the key to staying committed. Exercising daily not just keeps our physical health in check, but also keeps our mental well-being balanced. Chemicals such as endorphins and serotonin are released when we exercise, and that elevates our mood. Exercise is also a terrific way to improve our self-esteem and reduce feelings such as sadness, stress and anxiety which are rampant in today’s world. Fitness expert Robin Behl, one of the three forces behind The Tribe, shares one important tip to ensure you’re on the path to fitness. “Discipline will take you places that motivation can’t. Both go hand-in-hand. You need to be motivated as well as disciplined in order to go a long way. With just motivation and no discipline, there is no sustainability.”   Importance of discipline in fitness Discipline for your workout regime not only brings you closer to your weight loss or muscle […]
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