Cycling

If you’ve learned to ride a bike, you should get a lot out of it after you’re in your 30s. According to a Harvard Health study, researchers tracked over 18,000 women for 16 years to explore the association between changes in physical activity and weight. Women gained an average of 20 pounds throughout the duration of the trial. Women who increased their physical activity by 30 minutes per day acquired less weight than women who maintained their activity levels. Cycling has been shown to provide more advantages than walking.

Walking

The advantages of walking are self-evident. Walking increases blood circulation, reduces bone mass loss, assists weight reduction, strengthens muscles, improves sleep, supports joints, improves lung capacity, slows mental decline, and lowers the risk of Alzheimer’s.
One research of postmenopausal women discovered that 30 minutes of daily walking lowered their risk of hip fractures by 40%. Walking also needs no attachments or equipment.

Lunges 

Lunges are another no-equipment workout that works wonders for the thighs, buttocks, hips, and abdominal muscles. Regular lunges can help you gain muscle mass, which will help you gain strength and tone in your body. Lunges have a huge impact on an individual’s spinal health because of the body components they affect.

Swimming

Swimming is fun as well as healthful exercises for women. Swimming raises your heart rate, tones muscles, and provides an overall exercise for your body. Other types of physical exercise might aggravate the discomfort of individuals with painful joints, but such ladies should explore swimming as an option.
People suffering from chronic conditions can benefit from water-based exercises for women. It enhances the usage of afflicted joints in persons with arthritis without aggravating symptoms. Hydrotherapy has been shown to enhance the health of people with rheumatoid arthritis better than other activities. Water-based exercise also improves the usage of damaged joints and reduces osteoarthritis discomfort.

Jogging 

When you are comfortable walking for 30 minutes, you can go basic jogging. Jogging is far more effective than walking since it aids in the burning of dangerous visceral fat, sometimes known as belly fat. Jogging, like walking, does not require any special equipment. To begin, a nice pair of shoes will suffice.

Yoga 

Yoga is not only a type of physical activity; it has also been shown to be effective as a stress reliever. It combines physical wellness with good mental wellbeing. Yoga, in addition to lowering weight and preserving general health, instils awareness and concentration in the human body. Yoga’s meditation component may potentially assist to prevent the start of Alzheimer’s disease and combating age-related cognitive losses.

“The energy shortfall and oxygen deficit that a sprint creates might potentially backfire,” he explains. “First and foremost, you’re not using fat as your major fuel source… the lower the intensity of the exercise, the more fat you’re using as your main fuel source.”

He next walks through his typical cardio workout, which consists of five 30-minute walking sessions.

If he discovers that he isn’t losing weight with this programme, he increases the intensity of his workouts by raising the inclination and speed on the treadmill while still walking for 30 minutes at a time.

And, in order to guarantee that he never misses a session, Revelia has placed his treadmill directly in front of the TV, so that this time may also be used for amusement. “Make your cardiovascular workout, your everyday regimen, pleasurable,” he advises. “If it doesn’t thrill you or give you joy, you’re considerably less inclined to do it.”

Diet is, of course, just as vital as exercise, especially if you want to lose weight. “You can’t just do exercise and expect to lose weight if you don’t pay attention to your nutrition,” Revelia explains. “Some sorts of cardio will actually increase your hunger… if you perform certain types of cardio, you’ll end up eating more to compensate for that energy,” he explains.

“You must have a baseline understanding of your daily calorie intake and everyday exercise,” he says. “You burn calories all day long, not just while you’re performing cardio… I’m not a huge fan of significantly reducing calories to lose weight because it’s only effective in the short term.

You’ll shed pounds at first, but ultimately you won’t be able to keep up with the low-calorie strategy, your body will adapt, you’ll start curtailing your movement patterns, energy efficiency will occur, so I’d rather we adopt the approach where we comprehend the harmony between how many calories we’re taking in and the movement we’re doing.”

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Co-founded by Gourav Jaswal and Gul Panag, Mobiefit, is a mobile-fitness (m-fitness) startup born at Prototyze, a Goa-based venture-builder. Prototyze currently has five ventures that have collectively raised over $12 million in investment. These include digital lending company Seynse, IoT plus SaaS transportation technology company TempoGO and a mTraining SaaS platform HandyTrain.

Mobiefit currently has two mobile apps – Mobiefit Run and Body. As the names suggest, Run focuses on helping people with basic and advanced skills to run distances from 5 km to up to 42 km. In its previous avatar, the app was called FirstRun.

According to the company, Mobiefit RUN users have clocked in more than 500,000 km. Beginners have tracked around 14,000 individual running sessions lasting at least 5 km, while more seasoned runners clocked 600+ half and full marathon sessions. Pravar Peri who leads Marketing at Mobiefit said in a statement,

Our data reflects the story of our users as they continue to chase new personal milestones each day. For instance 30 Mobiefit runners have run a 5K within 12 to 15 minutes (The world record stands at 12:37s). The longest individual run we’ve recorded was more than 62km, and one of our users clocked a staggering total of 969 km last year. 

YourStory recently spoke to Sushant Chavan, Venture Head at Mobeift, and Shantanu Raghav, Head of Product, Mobiefit to understand more about Mobiefit BODY, which is positioned as a zero-equipment workout app. The company claims it has tracked over 1.1 million unique exercise reps – including 500,000 push-ups, 485,000 squats and 175,000 crunches. Shantanu noted that between both the apps, 185,000 users have collectively burnt over 34 million calories.

Apart from individual records, the duo also revealed temporal and seasonal usage patterns. For example, Tuesdays typically see the most number of workout sessions started, while the most active time periods are between 6:30 pm to 7:30 pm, followed by 6:30 am to 7:30 am. Spring seems to be the most active season in the year, with maximum sessions being logged between February – April.The duo explained that Mobiefit has so far amassed over 30 million fitness related data points, Sushant shared,

Compared to traditional gyms which only capture a member’s name, age, height and weight; for every Mobiefit user, we capture over 50 data points including type of exercise, duration and frequency of workouts, reps done, intensity, calories burnt, diet preferences, consistency, progress, and relative strength of different parts of the body. This enables us  to create a detailed personal fitness history for each user and tailor their future workouts.

How Mobiefit Body works

The app has five main sections including workouts, challenges, ‘Total Transformation’, a Newsfeed and a ‘My Progress’ section. On signing up for a pro-plan users have the option of selecting one of two coaches – Anoop Singh Thakur or Bani VJ to guide them through their fitness journey. Through this, Mobiefit aims to highlight that they have specifically designed and made the app for Indian body types. Based on their fitness goals, they can then select the type of session they want:

1. Muscle Gain
2. Ultimate Burndown
3. Shape & Tone
4. Mission Six-Pack

After selecting a coach, users are asked to set up a daily workout alarm through a simple calendar interface. They are required to set up a workout schedule that includes a minimum of two sessions and a maximum of six. On logging in for the first time they are made to go through an assessment test to help the app ascertain a base level of fitness for users.

Available in Hindi and English, the app includes video and audio guidance and tutorial sessions from both the celebrity trainers.  All programs come with a customised three-month diet and nutrition plan, designed by one of India’s leading celebrity fitness experts, Shwetha Bhatia.

By leveraging sensors in smartphones, the mobiefit BODY fitness app is able to count repetitions and track workouts for pushups, crunches and squats.

Talking about how this feature works, Shantanu added, “Our USP is combining sensor-based exercise tracking with algorithmically customised workout programmes. Our proprietary SDK includes a motion tracking engine to track distance, duration and pace; and a 3D-motion tracking engine to track bodyweight movements like push-ups, squats and crunches. This enables us to actually ‘count’ each rep during a workout, while our backend algorithm sanitizes this data to eliminate any fraudulent data”,

Since this is a remote fitness programme, the app also includes monthly challenges and also includes ‘How to’ and specific fitness related content.

Revenue model and future plans

Mobiefit Body works on a freemium model where users can access some of the content for free but have to pay a monthly fee to access the different fitness programmes. Mobiefit also monetises its platform by working with brands. Some brands sponsor challenges and also gift prizes to winners. In this way, brands also get t to interact with individuals who are interested in fitness related products.

Apart from its direct customer offering, Mobiefit also provides corporate wellness solutions. with companies like Delhivery, IDFC, Tata Steel, Aditya Birla Group being part of their corporate wellness programme. The userflow is similar to the direct customer facing app, the only difference is that the in-app challenges are restricted to internal employees of the particular company. Mobiefit also recently ventured into offline solutions and currently offer in-person programmes to clients too based on their needs.

On the product front, future iterations of the app will include more workout routines like – High-intensity interval training(HIIT) and Tabata. On the global front, Mobiefit BODY competes with popular players like 7 Minute workout, 30 day fitness challenge etc and apps like Abs Workout by Health Group.

Closer home, in India, there are online and offline players like HealthifyMe and Cure.fit that are looking to help people lose weight, gain muscle and achieve their fitness goals.

Website- Mobiefit

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