Dec 22

7 Best Strength Exercises for Runners

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Weak muscles can throw off your running technique, potentially limiting performing and increasing injury risk. These exercises can make you a more powerful and efficient runner. You may know that strength training is a great workout for your muscles and bones, but did you know it can also boost running performance? Whether you use free weights, weight machines, resistance bands, or your body weight, resistance training creates strong, powerful muscles capable of producing more force with less effort. An advantage of this is improved running economy, or how much energy you have to use to sustain your pace, per research. Or put more simply, more strength means better running performance. In one review and meta-analysis, middle and long-distance runners saw significant improvements in running economy after strength training at least twice a week for 8 to 12 weeks. The strength routines varied between studies but included lifting heavy loads (85 percent of one-repetition maximum, or the maximum weight lifted for a single rep), low and moderate loads (40 to 70 percent of one-rep max), and performing bodyweight plyometric (jump) exercises. Strength training also tends to help with running form, which can help safeguard your body against overuse injury in typical […]
Dec 21

5 powerful brain exercises to unlock your mind’s potential

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Brain games to train Who does not like to be called a genius? All of us want to bask in the praise and glory that comes with being highly intelligent and that is only possible when you unlock your mind’s full potential. It is a process that requires dedication and practice, but once you have mastered it, it’s as if the world is your playground. To help you utilize your mind to its full potential, here we mention some brain exercises that can help expand your abilities, enhance creativity and boost overall mental strength.   1. Brain teasers and puzzles Brain teasers and puzzles are of different levels. For a one-year-old child, it can be joining together 6 pieces of puzzle while for a 26-year-old it can be several hundred pieces that join together. Engaging in puzzles like these, along with brain games like sudoku, crosswords or logic games can help challenge your brain and improve problem-solving skills. As they stimulate different areas of the brain, it helps you improve your critical thinking and memory. And honestly, it does not matter if it is a puzzle from a box or a sudoku game on your mobile or tablet, as long […]
Dec 20

Why you should focus on keeping a healthy stomach in winters and tips to follow

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Nurturing a happy stomach in chilly weather As the winter chill settles in, our stomachs may experience a dip in vitality, leading to various digestive issues. The winter season is notorious for causing respiratory illnesses such as colds and flu. You may be unaware that cold weather can cause a variety of digestive issues, but they can be minimized or even avoided. Here is all you need to know on why maintaining a healthy stomach is crucial during the winter season and offer practical tips to keep your digestive system in top shape.   Consuming excess junk foods and lack of water in body Winter often tempts us to indulge in comfort foods, but overdoing it can slow down digestion, cause bloating, and harm our digestive health. Also to be kept in mind is that as temperatures drop, our water intake tends to decrease. Inadequate hydration can lead to constipation, as the intestines struggle to process food. Ensure you stay hydrated by including liquids such as warm teas and soups into your daily routine. Go for cooked vegetables, whole grains, pulses, lentils, fresh fruits, and seeds instead. Beware of spicy foods and practice portion control to avoid digestive discomfort.   […]
Dec 19

Should you include chest and back workouts together in your routine?

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Chest and back workout, perhaps has always been considered very important when it comes to organizing a weekly workout routine. It is deeply inspired by your goals and preferences and how dedicated you are. It really helps you stay fit and on top of your game. There has always been a question whether it is good or bad to do chest and back workouts together on the same day. We will now discuss how safe it is, its effectiveness, and some workout plans for this chest and back workout in a single workout.   Chest and Back Workout: Chest and Back Workout on the Same Day You should always keep safety in mind while doing a chest and back workout on the same day. Talking about safety, it is not always about injury, but more about the quality to recover properly. Exhaustion, fatigue, and less successful workout days are classic examples of improper recovery. But it is also confirmed that there is no inherent danger in training opposite muscles together like chest and back workouts in one day. The secret is to know how to direct the variables of your training plan. By carefully reviewing various factors like a number […]
Dec 18

8 Surprising Foods That Can Help Strengthen Bones

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Go beyond dairy to help keep your skeleton healthy   There’s more to healthy bones than calcium-rich milk, although we all know that both milk and foods rich in vitamin D are good for your bones. Bone is living tissue that constantly rebuilds and repairs itself. Alas, after age 50, bones start to lose density and strength and become porous, which leads to a bone disease called osteoporosis that increases the risk of broken bones. Chances of developing osteoporosis are greater if you’re a woman; however, men also risk developing it, especially after age 70. To keep bones strong, we need two nutrients in particular — calcium and vitamin D. Our bodies cannot make calcium, so eating calcium-rich foods is vital. Vitamin D, for its part, helps the body absorb calcium from food and seems to help protect older adults against osteoporosis. Some people don’t have the taste or tolerance for dairy, but a variety of foods can help boost bone health. Although few foods have the calcium levels of dairy, if you combine several of those listed below, you can get a full day’s worth. And other nutrients — such as potassium and vitamin C — are important to […]
Dec 17

Winter Fitness: Don’t Want To Get Out Of Bed? How To Stay Active – Expert Shares Tips On Diet And Exercise

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When it comes to maintaining weight and fitness levels, winter can be challenging. Tempting treats and the allure of cosy blankets make getting out of bed and working out a tough task. But with the right approach and mindset, working out can be rewarding even in cold weather, says expert. As the weather turns chilly, sipping on some yummy hot chocolate and snuggling with a book under a blanket seems like the ideal life. As everything around turns cold, you seek comfort and warmth of good food and warm beds. But this is also a time when people feel sluggish and moving around seems like a task. When it comes to maintaining weight and watching over one’s fitness, winter can be challenging. Kushal Pal Singh, Fitness and Performance Expert, Anytime Fitness, says, “Winter often presents a challenge when it comes to staying active and fit. The plummeting temperatures and shorter daylight hours tend to deter even the most dedicated fitness enthusiasts. However, with the right approach and mindset, the winter season can become a wonderland for workouts, offering unique opportunities to revamp your fitness routine.”   Staying Fit In Winters: Biggest Challenge The most significant obstacle to winter fitness is […]
Dec 16

No-equipment bicep workout: 5 exercises to strengthen your biceps at home

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No-equipment bicep workout is one of the best ways to train upper body muscles at home. It’s perfect for people who’re just starting with strength training or who don’t want to invest in gym memberships. It’s also effective if you’re recovering from injuries and want to start off with some low-impact exercises. Whatever may be the reason, a no-equipment bicep workout can offer some great benefits not just to the biceps but to the surrounding muscles, like the shoulders, chest and triceps. Best exercises to add to no-equipment bicep workout session   Here are five of them:   #1 Australian pull-up The Australian pull-up is a great no-equipment bicep workout that you can easily do at home using just two sturdy chairs. This exercise not only targets the biceps but it also works on the rear deltoids, lats and abdominal muscles. To do it: Place two sturdy chairs beside each other, and position yourself in between them. Grab the top of the chairs tightly, and bend your knees so that the body gets parallel to the floor. Keep your arms locked out. Retract the shoulder blades together, and row your body all the way up to execute the pull-up movement. […]
Dec 15

Tips on how to take care of fitness in your 40s, what are the health risks involved

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Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Here’s how to take care of your fitness in your 40s Taking care of your health becomes increasingly important as you enter your 40s as this is a pivotal decade where preventive measures and lifestyle choices can greatly impact your overall well-being. Maintaining a balanced diet rich in nutrient-dense foods is crucial for providing your body with the necessary fuel and combating age-related health issues. Regular exercise becomes even more important as it helps preserve muscle mass, strengthen bones and promotes cardiovascular health but additionally, paying attention to your mental health and managing stress is essential and this can be achieved through relaxation techniques, practicing mindfulness and seeking support when needed. Regular check-ups and screenings for conditions such as high blood pressure, diabetes and certain cancers are also vital along with prioritising sleep, staying hydrated and avoiding excessive alcohol consumption or smoking, which are key factors in maintaining optimal health in your 40s. Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Dr Tarun Sahni, Senior Consultant, Internal Medicine at Indraprastha […]
Dec 14

Mind Relaxation Techniques: 5 Science-Backed Tips to Reduce Stress and Sleep Better At Night

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Stress has become an almost inevitable aspect of daily living in our fast-paced society. The pressures, which range from rigorous work schedules to personal obligations, can frequently feel unbearable. Nonetheless, research has discovered several methods that can successfully lower tension and encourage complete relaxation. This post will discuss five scientifically proven strategies to help you relax and reach a calm state of mind. In this article, we explore, the top 5 tips to take care of your mental health and relax your mind for better sleep at night. To help us understand the techniques better, we have with us Dr Saroj Gupta, CEO and Founder, MyDigiRecords. Scroll down to know the top secrets to sleep better at night.   Reduce Stress in Minutes: 5 Easy Hacks Backed by Science The pursuit of peace of mind becomes critical in the clamour of contemporary life, where obligations and deadlines are everywhere. Because of life’s unrelenting pace, stress is a constant companion that jeopardizes our well-being. But science also shines a light of hope, revealing research-proven techniques that open the door to ultimate relaxation. From the calm of mindfulness meditation to the energizing embrace of exercise, the deep breathing rhythm, the healing influence […]
Dec 13

5 best ab workouts you can do using just a wall

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Wall ab workouts are one of the easiest ways to start with core training. This stable structure works as a solid base for exercises and gives the abs a great workout without the need to use any complicated exercise tools. Wall exercises for abs can be especially helpful when you don’t have access to a gym or you’re a beginner exerciser, or when you want to add a variety to your regular abs training routine. Wall ab workouts not only target the muscles in the upper body, i.e., the chest, abs, shoulders, biceps and triceps, but they also fire up the back and key lower body muscles, like the glutes and quadriceps.   Wall ab workouts to add to your exercise session Here are the five best and simplest wall exercises for abs anyone can do:   #1 Wall sit The wall sit is one of the easiest wall ab workouts that not only strengthens the abs but also targets the glutes, quadriceps and hamstrings. It’s an isometric exercise that’s sure to offer amazing results. How to do it? Start standing with your back pressed against the wall. Position your feet at hip-width distance. Walk your feet out a few […]
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