#cardio – The Fitness India Show

Five Yoga poses to help boost your stamina

UmmeSalama Arsiwala — Mon, 19 Feb 2024 05:11:10 +0000

In order to carry all your physical and mental tasks through the day in an effective and efficient manner, you need strong stamina.

But bad news is that our increasingly packed schedules, sedentary lifestyle, and unhealthy diet choices are seriously weakening our endurance.

However, the ancient Ayurvedic practice of Yoga can help.

Here are five Yoga poses to help boost your energy and stamina.

Camel pose

To perform this pose, sit on your knees so that your body remains straight, while your knees form a right angle.

Next, arch your spine backward and touch the heels of your feet with your hands.

Hold the position for a few seconds, then slowly return to the initial position.

Performing this pose will help give a boost to your energy levels and endurance.

Bridge pose

To perform the Setu Bandha Sarvangasana or Bridge pose, lie down on your back with your arms next to your body, and palms facing down.

Now, bend your knees and place your feet on floor.

Further, taking support of your shoulders, arms and feet, lift your back off the floor.

Keep breathing slowly and deeply.

Maintain the posture for one minute. Relax, then repeat.

Half Boat pose

Start by sitting on your yoga mat, with your legs stretched out in front of you, and palms facing the floor. Start raising your legs, up to a level, so that your knees are at 45 degrees angle and the lower part of your legs parallel to the ground.

Now, raise your arms parallel to the ground.

Hold for 30 seconds. Relax, then repeat.

Crane pose

Begin with a low-squat position, with your hands on the ground and fingers spread wide.

Now, using your tiptoes, lift your legs, and try to place your knees on the edge of your upper arms.

Slowly shift your body weight forward, then lift your toes up the ground, one leg at a time.

Hold the position for as long as possible.

Practise daily.

Child’s pose

Apart from being a great Yoga pose for relaxation, the Balasana or Child’s pose will help improve your overall energy levels and stamina.

To perform this pose, kneel on all fours, and relax your buttocks on your heels. Reach your arms out, with your head resting down on the mat/floor.

Hold the position for a few seconds. Relax, then repeat.

What is the best time to eat?

UmmeSalama Arsiwala — Wed, 14 Feb 2024 04:36:22 +0000

Eating food may sound very simple in itself but it’s the simple mistakes we make that make a huge difference. It is important to know that when it comes to eating, the timing of meals is the key.
How often do you delay your breakfast or skip your meal after a heavy workout? How often do you eat right before bedtime? Do you have long gaps between meals? The best times to eat can be a tricky question to answer.

Here we demystify it for you:

BREAKFAST

– Eat within 30 minutes of waking up
– Ideal time to have breakfast is 7am
– Do not delay breakfast later than 10am
– Make sure you have protein in your breakfast

LUNCH

– Ideal time to have lunch is 12.45pm
– Try and keep a gap of 4 hours between your breakfast and lunch
– Do not delay lunch later than 4pm.

DINNER

– The ideal time to have dinner is before 7pm
– You should keep a gap of 3 hours between your dinner and bedtime
– Do not delay dinner later than 10pm
– Eating close to bedtime can interfere with the quality of sleep

WORKOUT MEALS

– Never workout (especially weight training) on empty stomach

– The right pre-workout meal could be protein sandwich (with chicken, tuna etc), protein shake, scrambled egg with whole wheat bread, peanut butter sandwich

Back Pain Serious?

UmmeSalama Arsiwala — Tue, 13 Feb 2024 04:34:27 +0000

Are you suffering from back problems?

Well according to doctors, people dealing with back problems shouldn’t come in encounter with Backward bending exercises.

Well we feel most of the people suffering from back problems should avoid exercises which pressurises Back. They should workout but according to body capacity.

Feel your body feel the stretch your back can take, don’t exceed your body limit. When you bend backwards your body tends to give indications if you over stretch. Take that indication before you hurt your back.

People suffering with Back Problems should do forward bending, mountain pose exercises So that your back can recover from the injury. Remove or get relief from back pain. Keep doing it atleast 10 count downs everyday, which would definitely bring in a major change.

People with problems like

Adult Degenerative Scoliosis.
Cervical Degenerative Disc Disease.
Cervical Disc Herniation.
Cervical Myelopathy.
Cervical Stenosis.
Compression Fractures.
Degenerative Spondylolisthesis.

Should avoid yoga asanas like

Bow Pose. Dhanurasana.
Bridge Pose.
Camel Pose. Ustrasana.
Cobra Pose. Bhujangasana.
Cow Pose (Bitilasana) Cow Pose is an easy, gentle way to warm up the spine.
Fish Pose. Matsyasana.
Half Frog Pose. Ardha Bhekasana.
King Pigeon Pose.

We suggest before everything, consult a doctor and tell him about your pain, always inform your yoga/gym instructor about your body suffering, So it’s easy for them to guide you and make your workout less painful.

“Love you body, Feel your Body”

Yoga poses to cure Ankylosing Spondilitis

Fitness India Show — Thu, 01 Feb 2024 05:04:11 +0000

Performing a single yoga pose now and then probably won’t do much to relieve back pain. Consistency is key. Doing a series of yoga poses daily may be more likely to bring you pain relief.

When you do yoga is important, too. You may be too stiff when you wake up to do a full routine. Choose a time of day when your muscles are more relaxed. You can also break up poses throughout the day. Try easier poses in the morning and more difficult ones later.

Here are nine yoga poses that may help relieve AS pain:

1. Child’s pose

The child’s pose stretches your lower back and hips.

2. Bridge Pose

The bridge pose stretches the spine, neck, and chest.

3. Downward facing dog

The downward facing dog stretches your back and promotes flexibility.

4. Cobra Pose

The snake (cobra) pose stretches your back, lungs, and chest by lifting your chest off the floor while straightening your arms.

5. Locust Pose

The locust pose strengthens lower back muscles.

6. Mountain Pose

The mountain pose is a simple stretch with a big impact.

7. Cat Pose

The cat pose strengthens and elongates your spine and neck.

8. Staff Pose

The staff pose strengthens your core, improves posture, and stretches your neck and shoulders.

Cardio Exercise With Dumbbells… The Killer Combo!

UmmeSalama Arsiwala — Thu, 11 Jan 2024 05:30:35 +0000

Dumbbells may be utilised for a variety of aerobic and strength training exercises. Today we’ll focus on utilising dumbbells for cardio and strength training, but that’s not all they’re useful for. Dumbbell workouts may help you achieve any of your fitness objectives, whether you want to burn fat, calories, increase fitness, or gain muscle. This cardio exercise with dumbbells will get you exactly what you desire!

Goblet Squat

Pose shoulder-width apart with your feet shoulder-width apart and your toes facing front. With both hands, hold a dumbbell upright against your chest, cradling the dumbbell head like a chalice or goblet. Deep squats with your knees out, back flat, chest high, and heels on the floor. After a little pause, return to the starting position.

Curtsy Lunge

Start this cardio exercise with dumbbells by holding a dumbbell at chest height in front of you with both hands (hold it close to your chest). Begin by standing with your feet shoulder-width apart, then raise your right leg, bridge it behind you, and drop your torso into a lunge while maintaining your core clenched. Then, with that leg bent at the knee, lift it up in front of you for one second, then drop it back to normal.

Dumbbell Skier Swing

Hold a pair of dumbbells at arm’s length in front of your chest. Your feet should be hip-width apart, and your knees should be slightly askew. Bend at the hips while swinging your arms backwards, without curving your lower back. Experiment with thrusting your hips forward and raising your torso until you’re standing erect, then swing the weights up to chest level with your motion. Swing your arms back and forth.

Single Arm Over Head Press

Start this cardio exercise with dumbbells by standing with your left hand holding a dumbbell up to your shoulder (palm facing inward). Maintain a strong core and keep your shoulders down (don’t let them rise). Elevate the dumbbell over your head until your arm is straight over your head and your bicep is near to your ear, then drop it back down to your shoulder. Rep on the opposite side.

Dumbbell Squat Press

Place your feet hip-width apart. Dumbbells in front of you, arms bent 90 degrees, palms facing each other. Squat down until your thighs are slightly above, parallel to the floor. As you rise up, press the dumbbells above your head and then lower them to the starting position.

Standing Lateral Raise

Begin this cardio exercise with dumbbells by standing with a dumbbell in each hand, by your sides (palms facing in). Lean forward a few degrees and elevate the weights straight out to either side (your body will form a “T”), then gently bring your arms back down. Make sure your arms are raised at the same rate and at the same time. Repeat on the opposite side.

5 Ways to Promote Muscle Restoration

UmmeSalama Arsiwala — Wed, 06 Dec 2023 05:17:39 +0000

It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance.

Importance of Muscle Restoration

Increasing Strength

To improve in any sport or area of fitness, you inherently need to expose your body to stress. Training activities such as weightlifting, sprinting, and HIIT, all produce microscopic tears in your muscle tissues. When you allow your muscles to rest, cells called fibroblasts work to repair them. “And when your body’s tissues — from your muscles and bones to heart and lungs — recover, they become slightly fitter than they were before,” explains Adam Rivadeneyra, MD, a sports medicine physician with the Hoag Orthopedic Institute and the Orthopaedic Specialty Institute in California. In short, when you allow for muscle restoration, you also allow for your strength to increase.

Reduce Muscle Fatigue

Carbohydrates in the form of glycogen are stored within your muscles. When you work out, your body breaks down these deposits to provide you with energy. Not only does this help revitalize your energy sources, but it also helps prevent muscle fatigue and soreness. As Melisa Leber, MD, an orthopaedic surgeon at Mount Sinai Hospital in New York City, puts it, “Rest helps reenergize the body, so you have the stamina to give it your all during your next workout.”

Decrease the Chance of Injury

Intentional recovery is vital for remaining safe during training. When your muscles are overworked, you are more likely to cause excess strain, which contributes to injury. Overworking typically leads to injuries such as stress fractures, a runner’s knee, and muscle strains. Even worse, research from Sports Health indicates that insufficient recovery can lead to reduced immune function, neurological changes, hormonal disturbances, and even depression. Adequate recovery ensures you to bypass all of these risks.

Ways to Improve Recovery

Muscle restoration is critical to any successful training regime. While each individual’s actual routine varies, here are some practices to help boost your recovery:

1. Hydrate

If you are dehydrated before a workout, your electrolyte levels are disrupted, leading to decreased strength and even dehydration. Research has also shown that consuming a proper amount of water can help increase your endurance and tolerance to pain. Drinking water can restore this hydration, energizing your muscles before, during, and after your workout. Not only does water improve overall performance, but it also flushes out toxins released during exercises. So, drink up!

2. Eat protein before and after your workout

Protein serves as the foundation of muscle tissue. Protein helps to repair micro-tears caused by exercise stress. Additionally, it promotes the production of proteins involved in energy production while supporting the revitalizations of reduced energy deposits. It’s suggested that endurance athletes intake 1.2 to 1.4 g per kilogram of body weight, and resistance and strength-training athletes ingest 1.6 to 1.7 per kilogram of body weight per day. Typically, athletes can reach these recommended daily levels with mindful dietary choices.

3. Get enough sleep

When you are sleeping, your body produces muscle-building hormones, one of the most important being human growth hormone (HGH). During sleep, blood also flows to your muscles more abundantly, which supports tissue growth and repair. Relaxation allows the muscles to release stored tension. This muscle restoration occurs exclusively during sleep. Therefore, you must get a consistent seven to nine hours of sleep per night to achieve full recovery.

4. Consider incorporating magnesium

During exercise, the body naturally loses electrolytes and trace minerals. One of these minerals is magnesium, and with a lack of magnesium, muscles remain in a state of contraction. Many Americans are deficient in this mineral; however, it is quite vital as it relieves muscle soreness and aches after a strenuous workout. You can get magnesium in many ways: through foods such as bananas and leafy greens, oral supplements, salt baths, and even IV therapy.

5. Incorporate active recovery

During active recovery, you engage in low-intensity, low-impact exercises. These activities increase blood flow and tissue repair, without adding stress to already-worked muscles. Nicole Belkin, MD, an orthopaedic surgeon at NewYork Presbyterian/ Columbia University, suggests, “If you’re feeling fatigued from strength training, engage in a lower intensity cardiovascular bike ride or walk, which enables your body to circulate waste products caused by the rigorous activity.” You can also do a gentle yoga class, go for an easy hike, or even do a tai chi class. Anything that allows you to move your body without tiring you out.

Your Recovery Routine

Recovery is imperative for any athlete to increase their workout performance. While everyone’s recovery needs are unique, one thing remains true for all: the harder you train, the greater your need for planned recovery. By staying in touch with your body, you can begin to understand what muscle restoration habits benefit you most.

What is LISS: Low Impact Sweating Session – Easy Peasy Cardio!

UmmeSalama Arsiwala — Thu, 09 Nov 2023 04:42:04 +0000

We like our cardio to be done slowly and subdued, much like our barbecue. Yes, LISS (or Low-Intensity Steady State training, if you’re nasty) shows that cardio doesn’t have to be a go-hard-or-go-home sort of workout. The advantages of LISS and how to use it in your training programme are covered in detail below.

Describe LISS

LISS is essentially HIIT’s antithesis. Even though the cardio is done at a reduced level, it still incorporates it. (The last statement feels like it belongs in the Kombucha Girl meme.) Therefore, it is important to perform slower, lower-intensity cardio for a longer length of time (often between 30 and 60 minutes) rather than brief bursts of high-intensity cardio.

What advantages does LISS offer?

It is less strenuous on the joints than HIIT
It enhances circulation and heart health
It increases your stamina
It is feasible for all levels of fitness
It aids with posture improvement
It can lessen discomfort in the muscles.
It may lessen stress

What actions are considered LISS?

Several stuff! Any low-intensity exercise that raises your heart rate to between 50 and 60 per cent of your maximal heart rate is referred to be LISS. You should be able to comfortably carry on a conversation at this level, as we discovered in our tale on heart rate zone training.

A FEW EXAMPLES –

Cycling
Hiking
Sexy girl strolls
Swimming
Rollerblading

When ought I to perform LISS?

Finding what works for you is crucial since everybody is unique. Try LISS on active recovery days or even substitute it for portions of your HIIT sessions to give balance to a fitness regimen that is heavily focused on hard cardio. It’s a fantastic approach for novices to begin exercising as well.

Cardio Your Way Through Life To Reap All The Benefits It Offers

Fitness India Show — Sat, 09 Sep 2023 04:30:21 +0000

Guess what if you like exercises like hiking, riding, and running? All of these are examples of aerobic exercise, sometimes known as “cardio.” Almost any action that elevates your heartbeat and gets your blood moving is termed a cardiovascular workout.

Aerobic exercise, in general, may enhance many of our body’s systems and keep us healthy if done effectively. These advantages have a cascading impact that might gradually make a substantial contribution to your total well-being.

Boost your cognitive performance and reduce your risk of dementia

All types of training, especially cardio, can stimulate new blood vessel formation in the brain, improving memory and preventing mental impairment. Workouts can also increase the size of the hippocampus, which is important for learning and recollection.

Aids in the prevention of cardiovascular disease (CVD)

While any sort of fitness can help protect us against CVD, research published in The American Journal of Cardiology revealed that aerobic exercise is the most beneficial type of exercise for treating metabolic syndrome-related health conditions.

To gain the advantages, find an aerobic workout that you love and commit to doing it at least twice a week. Consistency teaches the heart to become more efficient. With each workout, the heart improves its ability to deliver oxygenated blood to our muscles and organs. It also improves its ability to collaborate with the respiratory system in the transport of carbon dioxide and life-giving oxygen.

Aids to boost the immune system

To be clear, no amount of exercise can prevent a cold or protect you against COVID-19 or any other sickness. Aerobic exercise, on the other hand, can help boost the immune system so that it is ready to battle infections when they invade.

Aids in the regulation of temperament, tension, and worry

When you’re feeling pressured or nervous, resist the impulse to watch Netflix and instead consider getting some exercise. Cardio is simple, enjoyable, and provides mental health advantages by [lowering] levels of stress chemicals such as cortisol and adrenaline. Aerobic exercise also boosts blood flow and oxygen levels, both of which may help us feel better.

Help you live longer

It can even help you live longer. Exercisers had a considerably lower chance of dying from any cause, according to studies. This seems logical, given that aerobic activity can lower the chance of getting illnesses like cancer and heart disease, which are at the top of the morbidity list.

Bottom line: Even if it’s only 10 or 15 minutes a day, it’s well worth your time to get some cardio done. Your future self will be grateful!

Aerobics: The Ultimate Cardio Workout for a Healthy Body and Mind

UmmeSalama Arsiwala — Thu, 15 Jun 2023 04:59:45 +0000

Are you looking for a fun and effective way to improve your fitness level? Look no further than aerobics! Aerobics is a form of exercise that involves rhythmic, continuous movements that elevate the heart rate and increase oxygen consumption in the body. Not only is aerobics a great way to get in shape, but it can also have many benefits for your mental and emotional health.

If you’re wondering where to find aerobics classes near you, don’t worry – they’re more common than you might think! Many gyms, fitness studios, and community centres offer aerobics classes suitable for all fitness levels. You can also find online classes or instructional videos if you prefer to work out at home.

Aerobic exercises can take many forms, including dance aerobics, step aerobics, kickboxing, and high-intensity interval training (HIIT). The key is to choose a form of aerobics that you enjoy and that challenges you physically.

One of the biggest benefits of aerobics is its ability to improve cardiovascular health. By increasing the heart rate and oxygen consumption, aerobics can help reduce the risk of heart disease, stroke, and other chronic conditions. It can also help improve lung function and boost metabolism.

But the benefits of aerobics don’t stop there. Aerobics can also have a positive impact on mental and emotional health. Regular aerobic exercise has been shown to reduce stress, anxiety, and depression. It can also improve cognitive function and boost self-confidence.

So, if you’re looking for a way to improve your overall health and well-being, consider adding aerobics to your fitness routine. With a variety of classes and exercises to choose from, you’re sure to find a form of aerobics that’s both fun and effective. And with so many aerobics classes available near you, there’s no reason not to give it a try!

Cardio Yoga’s 5 health advantages

UmmeSalama Arsiwala — Wed, 17 May 2023 06:17:02 +0000

The positions of yoga are combined with the vigour of cardio.

Yoga asanas and cardiovascular workouts are combined in cardio yoga, as the name suggests. This type of hybrid exercise has gained popularity recently, especially among yoga enthusiasts who want to intensify and speed up their practice. We contacted eminent Indian health authorities due to the rising popularity of cardiac yoga to find out more about what it entails, its advantages, and how it differs from other forms of exercise. Here are their comments on this unusual exercise method.

“Cardio yoga is becoming increasingly popular as a type of exercise, wherein just a few yoga poses or flows are performed at a quicker tempo to raise the heart rate and offer a cardio workout. A traditional illustration is doing the Surya namaskar quickly in sets of 6, 12, or 24. Alternately, it entails mixing a typical yoga session with a few quick, brisk aerobic activities. According to dietitian and co-founder of Intermittent Fasting and Mindful Living Kamna Bhandari, “people who like the flexibility and flow of a yoga routine but want to race the heart at a high pace without going for a run” love this.

Aids in weight loss

Studies have shown that regular cardio yoga practice combined with a healthy diet can aid in weight loss. In addition to flexibility, awareness, meditation, and breathing exercises, many yoga styles also combine cardio and strength conditioning. Surya namaskar and Vinyasa-flows, in particular, feature short movements and quick sequences that concentrate on heart rate and muscles. Yoga poses that increase heart rate are a great technique to reduce weight and lower body mass index. By elongating muscle fibres and creating leaner muscular mass, it also benefits the musculoskeletal system. The body is able to remove toxins and mental tension thanks to copious perspiration. An effective strategy to increase the body’s ability to burn fat and shed extra weight is through cardio yoga, according to Balachandran K, wellness manager at Woods At Sasan.

Strengthens muscles

Cardio yoga, according to research, promotes muscular building. “Cardio yoga is nothing more than executing yoga asanas more quickly and continuously in order to strengthen and tone your muscles, increase your stamina, and enhance your cardiovascular system. Yoga employs body weight and involves the entire body. Holding and reiterating various positions, it improves your lower back, arms, shoulders, legs, and core muscles. I also appreciate how yoga is more approachable than any other type of exercise. You only need enough room to move about and a yoga mat, according to Shruti Shah, yoga instructor and creator of FloWithShruti.

Burns calories

According to studies, elliptical training at a moderate intensity and aerobic yoga both burn about the same amount of calories, while running burns more. “The most important thing to me is being true to the yoga practice and its origins. Having said that, it’s essential that you practise cardio yoga 2-3 times a week if time is a concern and you don’t engage in any other cardio-based exercise. In comparison to a hybrid cardio yoga practice, yoga has a lower MET (a measure of your body’s energy expenditure), according to Anshuka Parwani, a well-known specialist in holistic wellbeing and yoga.

Boosts heart health

Yoga with cardio increases heart rate and oxygenation. “Cardio yoga improves heart health, keeps weight off, and lowers stress. It improves the flow of oxygen to every area of the body. This kind of yoga also incorporates breathing exercises that help enhance lung capacity and functionality. People with busy schedules might particularly benefit from the cardio yoga workout because it is simple to do at home, according to Aman Puri, health expert and creator of Steadfast Nutrition.

Improves overall health

Cardio yoga improves both physical and mental well-being. “Cardio yoga is a more rigorous form of conventional yoga. The fact that it raises your heart rate and maintains it there throughout is a terrific method to get your blood moving. This style of yoga not only raises heart rate but also reduces blood pressure, enhances mental health, and uplifts mood, says Sonakshi Bagla, founder of Shakti Warrior and a health specialist.