#fitnessaddict – The Fitness India Show

Why do people prefer gluten free food?🤔

UmmeSalama Arsiwala — Fri, 16 Feb 2024 04:52:47 +0000

Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten. They develop inflammation and damage in their intestinal tracts and other parts of the body when they eat foods containing gluten.

Three good reasons to go gluten free

In people with this autoimmune disease, gluten triggers the immune system to attack the small intestine. Even trace amounts of gluten can cause significant damage. With repeated attacks, the small intestine loses its ability to absorb vital nutrients, such as calcium and iron.

10 Benefits of Going Gluten-Free

Improves cholesterol levels
Promotes digestive health
Increases energy levels
Eliminates unhealthy and processed foods from your diet (oils, fried food, breads, and desserts to name a few)
More likely to eat fruits and vegetables because they are all gluten-free
Reduces your risk of heart disease, certain cancers, and diabetes
Helps ward off viruses and germs as many foods you will now eat will contain more antioxidants, vitamins, and minerals
Promotes healthy weight-loss
Improves health of people with irritable bowel syndrome and arthritis
Distinctly improved awareness of foods that can have an adverse effect on your health

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.

Fall In Love With Exercising

UmmeSalama Arsiwala — Mon, 18 Dec 2023 04:30:58 +0000

You can learn to have fun in the gym, or on the trail, courts or the yoga studio, believe it or not. People who fall in love with exercising reap more of the emotional advantages of exercise, in addition to being the ideal method to turn your once-in-a-while workouts into a genuine regular.

Be creative about your exercises

When it comes to your fitness, think outside the box. Don’t push yourself to go to the gym, run, or lift weights if such activities don’t interest you. Because if it does not interest you you will never fall in love with exercising.

Follow a schedule

Make a point of setting aside 30 minutes at least three times each week. Start with 10 minutes if 30 minutes seems too long or impractical. Allow yourself no other use of that time. Consider it like a doctor’s visit that you would not cancel.

Set a minimum for yourself

Set a minimum number of times per week that you will exercise now that you’ve planned the time and tried a few different activities. Make a promise to yourself that you will never go below that minimum.

If you follow your commitment every week for the rest of your life, you will be able to receive the health advantages of exercise indefinitely. As a result, one of the most critical activities you can perform is to commit and fall in love with exercising.

Write down the benefits you observe

Being regular with your fitness practice has several advantages. Writing them down and going over them on a daily or weekly basis may help you learn to appreciate what exercise does for your mind, body, and soul.

Know your goals

Make feeling good your aim, rather than losing weight or increasing muscular tone. Those advantages will come, but consider them a bonus to the enhanced energy and health you will receive.

Every time you workout, remind yourself that your ultimate aim is health and vitality. You will achieve your objective by just adhering to your commitment, even on light training days.

Take a break to fall in love with exercising

It is sometimes necessary to take a vacation from exercise in order to love it.

It’s OK to take a few days off from your usual regimen, whether it’s due to an injury or a mental vacation from exercising. These pauses can sometimes assist your body and mind rejuvenate and preparing for a new habit.

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.

Conquer Midnight Munchies: Your Guide to Nighttime Food Discipline

UmmeSalama Arsiwala — Tue, 05 Dec 2023 05:20:49 +0000

There’s nothing worse than going the whole day eating healthy foods, only to find yourself starving at 10 pm in front of the TV with a bag of chips and a pint of ice cream.

Despite of your willpower to wake up with a bowl of oatmeal, it seems that once the sun goes down, we sabotage our healthy eating habits and indulge in the good stuff. When it comes to eating habits, many people need to combat their late night eating habits.

“Typically, snacking at night is not caused out of hunger but rather boredom,” says Rene Ficek, RD. “Additionally, the type of food that is snacked in is usually high calorie, indulgent food items like ice cream, cake, chips, etc.”

This can result in unwanted weight gain, interrupted sleep patterns, as a large meal right before bed can cause restlessness as your body works on digesting the food.

Next time you feel yourself headed to the kitchen for a late-night treat, try one of the below six tips to stop eating at night.

1. Don’t Skip Meals

If you aren’t eating enough well-balanced meals throughout the day, you may find yourself hungry at night. “Eat three, well balanced meals every day, and include two snacks,” says nutritionist Andrea Cox.

Consume enough proteins and carbohydrates to help keep you satiated and prevent you from getting hungry at night.

2. Hydrate Yourself

Dehydration is often mistaken for hunger, so if you find yourself craving for a midnight snack, identify your thirst. “Drink unsweetened liquids instead: water, carbonated water, herbal tea,” says Lori Chong, RD .

3. Start A New Habit

Try finding something to replace late night cravings with something that brings you enjoyment and relaxation. It could be playing a game on your phone, online shopping, reading, etc. You want to mimic the feeling of relaxation and enjoyment you get with food to something else.

4. Brush Your Teeth

Signify to yourself that you are done eating for the night by brushing your teeth once you have finished dinner. Not only will this put you in the mindset that bedtime is soon, but no one wants to have to brush their teeth all over again, which will discourage you from breaking into late night foods.

5. Sit When You Eat

“Sit down and eat, and let mealtime be an experience.” Take time to enjoy your food as opposed to mindless eating on the run.

This will keep you from constantly grabbing snacks from the pantry or peeking open the fridge, and will instead force you to become mindful of what you are consuming.

6. Eat A Sleep-Promoting Snack

If you truly feel hungry, consider eating a small snack that will help you to sleep. “Fruits are a great late night snack choices because they’re typically low-calorie, low-fat, and high in fiber,”

“For example, eat a banana for a bedtime boost of potassium and vitamin C. Cherries are another good choice; they’re rich in vitamin C and potassium and are a natural producer of melatonin, which helps you sleep.”

Running Or Jogging? Which One Takes The Spotlight When It Comes To Weight Loss

UmmeSalama Arsiwala — Sat, 23 Sep 2023 04:40:50 +0000

Is it true that running is the best sport? Is it true that jogging is beneficial for weight loss? You’ve inquired, and we’ve responded! Before we can pick one of these two as the winner, we need to look at their commonalities and advantages. We’ll go through the changes in form, intensity, and calories burnt as well. We can choose a winner once we receive all of the information!

Running

Your body craves extra energy (calories) to recover after a running or sprinting workout. These types of exercises put your body under a great deal of strain. In order for your body to recuperate effectively, you will continue to use stored energy for up to 48 hours after your workout. What exactly does this imply? Fat loss has increased.

Jogging

One of the key reasons why jogging is preferable to running is because of this. Running puts your body (and mind) under more stress, but jogging has been shown to reduce these negative symptoms. Cortisol levels are lower when there is less stress. Lower cortisol levels make it easier for your body to release stored body fat.

Which one burns more calories?

Running at 10 mph for 10 minutes burns 170 calories or 17 calories per minute.
Jogging at 5 mph for 10 minutes burns 90 calories, or 9 calories each minute.

Okay, so running is certainly more efficient, you could be thinking. So, please bear with me. While 10 minutes of running may burn more calories than 10 minutes of jogging, keep in mind that running depletes your energy faster. You will be able to jog for longer intervals. An average person’s ability to maintain a 10 mph speed for more than 10 minutes is exceedingly unlikely.

You would burn between 180 and 270 calories jogging for 20-30 minutes at 5 mph. With this knowledge, it appears like jogging is the better option, correct?

So, which one is better?

If you’re short on time and only have about 10 minutes, running or sprinting can be the best option. You should consider jogging if you have more time to spend to workout. It’s gentler on the body and allows you to burn more calories over time.

Returning to the original topic, which is better for weight loss: running or jogging? To be honest, it’s a little bit of a trick question.

Running burns more calories in less time, but you can’t keep up with it. It, however, causes an after-burn effect, which aids in the burning of additional calories.

Jogging burns fewer calories per minute than walking, but you can keep up the pace for longer. It’s also a lot less taxing on the body and mind.

Our overall solution

For the best results, we recommend mixing the two. You’ll get the best of both worlds this way. You’ll receive the benefits of the workout itself, as well as the after-burn impact, and your overall health will be improved.

According to famous fitness gurus, there are 5 warm-up blunders that are silently damaging your exercise

UmmeSalama Arsiwala — Mon, 18 Sep 2023 04:54:59 +0000

Consider all of your warm-up questions answered based on the time required to tune your body to the desired intensity.

We all make pre-workout warm-up blunders, but in an ideal world, we wouldn’t. A muscle is frequently compared to a vehicle in the fitness world—it has to warm up before it can start. While you may be diligent with your stretches, a variety of warm-up missteps may be preventing you from reaching your best potential at the gym. Praveen and Maahek Nair, celebrity fitness trainers, concur, “Warming up before any physical activity is necessary to prepare mentally and physically for the activity. Warming up raises your heart rate, which boosts blood flow and allows more oxygen to reach your muscles. Fast-paced walking, spot jogging, fast-paced side-stepping, arm swings, lunges, and squats are all examples.”

Warm-up blunders to avoid in your next session –

If you want to optimise the effectiveness of your workouts, keep an eye out for the following typical blunders that detract from your results:

Not spending enough time warming up

Because it takes a certain amount of time for the tissues to get the blood flowing, ensuring that the warm-up lasts long enough plays a big part in maintaining smooth mobility once you begin exercising. Warm-ups should, on average, last for at least 10 minutes and consist of low-to-moderate activity.

Performing a vigorous warm-up

Warming up should guarantee that you obtain complete circulation of blood without becoming exhausted because the purpose of warming up is to increase the muscle quality. You should ideally be able to preserve energy for the main workout.

Constantly performing the same stretches

A good warm-up should involve a variety of dynamic actions that are designed specifically for the activity. It is best to begin by warming up the entire body before moving on to the muscle groups that will be targeted in the main workout.

Warming up only particular regions of the body

Certain body components must be activated before beginning an exercise, yet the body acts as a whole. A thorough warm-up from head to toe improves muscular suppleness, which helps keep injuries at bay when working out, while also rising body temperature, which increases oxygen flow to your muscles and allows you to do demanding actions with ease.

Avoiding the warm-up

As tempting as it may sound to avoid warm-up totally on hectic mornings in the AM, doing so is an invitation to injury. You may relax your tissues and get them to behave optimally during the workout by simulating the movements of the next activity.

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!

The 5 Finest Ab Workouts To Get Your Core Working Like Never Before

UmmeSalama Arsiwala — Tue, 29 Aug 2023 04:46:41 +0000

Monotony is one of the most serious hazards to a well-rounded workout practice. Doing the same exercises over and again can lead to boredom and, as a result, deterioration of form. Ab workouts are no exception. Many of us associate a core workout with lying down on our mats and doing half-hearted crunches and hasty leg lifts.

While practising abs-related floor training has its benefits, it’s a good idea to mix it up every now and again. That’s where standing ab workouts come in; they not only stimulate multiple muscles in your core, but they also aid with balance and posture.

We’ve compiled a list of 5 simple standing ab workouts to strengthen your core and bring you one step closer to the sculpted abs you’ve been after.

The finest ab workouts to get your core working like never before

Weighted side bends

This exercise requires the use of a dumbbell or a kettlebell. Hold it in your right hand while standing with your feet hip-width apart. Reduce the weight to your right knee while engaging your core. When bending sideways, make sure to stretch your body and leave no opportunity for improper posture. Do at least ten reps on each side.

Standing oblique crunches

Begin by standing shoulder-width apart with your hands behind your head. Without leaning forward, raise your right knee to meet your right elbow. With each crunch, you should feel a strain in your obliques. Do ten reps on each side.

Single leg deadlifts

For this workout, you can use slam balls, kettlebells, or dumbbells. Lift your right leg towards your chest while holding the weight(s) in your hands near your thighs. Lean forward and slowly stretch the bent leg rearward to produce a straight line. Return to your bent leg stance and repeat. Try for at least ten reps on each side.

Dumbbell woodchip

Begin in a lunge stance with your right leg forward and a dumbbell in each hand. With a chopping motion, lift the weight diagonally from your right leg to over your left shoulder. Do 10 reps on the right side before switching to the left.

Overhead circles

You may do this exercise with or without weights, such as a dumbbell or medicine ball. Stand with your feet hip-width apart and your arms extended over your head. Imagine creating a circle with your arms or the weight you’re holding without shifting your hips. When your upper body rotates in a circular pattern, you should feel your core engage. Move in both directions for 30 seconds.