Workout – 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.

Almonds the best choice for body?

UmmeSalama Arsiwala — Thu, 15 Feb 2024 04:36:25 +0000

Almonds provide maximum amount of nutrients to our body.

Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.

The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.

Almonds boast an impressive nutrient profile.

Almonds are loaded with antioxidants

Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer.

Almonds Are High in Vitamin E

Vitamin E is a family of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.

Almonds are among the world’s best sources of vitamin E.

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.

Almonds Can Assist With Blood Sugar Control

Another boon of almonds is their remarkably high amount of magnesium. Almonds Can Lower Cholesterol Levels.

Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake

Almonds are low in carbs and high in protein and fiber.

Both protein and fiber are known to increase feelings of fullness.

Almonds May Be Effective For Weight Loss

All things considered, almonds are as close to perfect as a food can get. Hence, proved almonds are the best choice for our body.

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”

If You Bloat After an Intense Workout, Here’s Why-

UmmeSalama Arsiwala — Thu, 08 Feb 2024 05:27:43 +0000

We thought exercise was supposed to make our stomachs slimmer, no?

You might feel bloated after working out, it probably isn’t directly caused by physical activity.

This is most common after an intense workout and can be a result of factors like water retention or inflammation.

5 Possible reasons for bloating

Dehydration: Bloating is often your body’s response to lack of fluids.Be sure to hydrate before and throughout your workout to prevent this. Dehydration can also cause constipation, which could be the reason for your bloat.

Over-hydration: Yes, there is such thing as drinking too much water, too fast. Taking big gulps of water during high-intensity workouts can lead bloating

Inflammation: As your body repairs itself after intense exercise, it sends extra fluid to your tissues to help patch up micro muscle tears. This is a normal process, and actually important for recovery, but that excess fluid may make you feel heavier than you did before your workout.

Heat: If you typically notice bloating after working out in hot weather or inside a stuffy gym, heat could be adding to the problem. Try to work out in well-air-conditioned gyms and avoid wearing gear that’s too tight or that isn’t breathable.

Is Warmup necessary?

UmmeSalama Arsiwala — Tue, 06 Feb 2024 05:25:38 +0000

Warming up, stretching and cooling down correctly are fundamental, yet often overlooked parts of any training program.

Warm up before gym/yoga is not necessary but highly crucial because they get your muscles ready for activity. Without warming up, you not only risk injury but you also get less from your workout.

Warming up properly has been proven to minimise the risk of injury. It increases tissue and muscle flexibility and prepares your body to perform fast and explosive movements. As an added advantage, warming up improves your mental focus and speeds up your reaction time.

An effective warm–up gets your muscles to activate via the stretch reflex, an automatic response your body has when a muscle is lengthened.

5 major reasons for warmup :

1 . They help to increase body and muscle temperature

2 . You’ll reduce your risk of injury

3. They can help you to mentally prepare

4. You’ll increase your flexibility, which will help with other exercise

5. You’ll be ready to tackle the heavy-duty machines at the gym

In general, aim for a five to 10 minute warm–up period before any workout.

So next time you think of skipping warm up just think of the risk you are taking!

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.

5 Best No-Equipment Workouts

UmmeSalama Arsiwala — Thu, 25 Jan 2024 05:25:47 +0000

Trainers are quick to reject the notion of pounding out a routine when you don’t have accessibility to your typical equipment or area. Sure, they know their way around a gym floor and a clever training workout, but they also know that when you’re traveling, really busy, or simply don’t want to bother with the gym, a schedule of difficult bodyweight exercises can suffice.

The reality is that you can get tremendous exercise in a short period of time! But it must be done correctly: you need the appropriate workouts in the right order to accelerate your metabolism, lose fat, and develop lean muscle.

Here are some exercises that do not need equipment and can be done even when you decide to hit the road!

Reverse Lunges

Reverse lunges are great for strengthening your thighs and hips. They’re straightforward and target each leg independently to improve balance and stability.

Place your feet hip-width apart. Take a long stride back, making sure your knees form two 90-degree angles at the base, and then lift yourself up with your forward leg. Begin without weights and work your way up to dumbbells or a barbell in either the back or front squat position.

Squats

Side-to-side squats allow you to generate more strength in each leg than traditional squats while also targeting various muscles.

Begin with a wide stance and square feet. Sit back into one hip and extend that knee. Rep on the other side.

Push-ups

This is the finest upper body bodyweight exercise. It strengthens the chest, shoulders, arms, and abs.

Put your hands shoulder-width apart in a pushup position. Maintain a flat lower back and avoid sagging hips. As you lower yourself, keep your elbows tight to your torso.

Hip Bridges

Do you want powerful legs and a good-looking backside? Hip bridges are the way to go! They’re a quick and easy technique to strengthen your glutes and can even help relieve lower back pain.

Lie on your back with your knees bent and your feet flat on the floor. Push your hips up by driving through your heels and squeezing your glutes. Repeat. Pulling oneself up should not be done using your lower back.

Mountain Climbers

This terrific aerobic workout will raise your heart rate, burn more calories, and rev up your metabolism. It appears easy, but you’ll feel it in just a few seconds!

Put yourself in a pushup position. Maintain a strong core and run as quickly as you can while pulling your knees to your chest. Allow your hips to lift, but keep them at the same level as when you began.

5 Benefits Of Stretching Before Workout That Will Blow Your Mind!

UmmeSalama Arsiwala — Fri, 19 Jan 2024 05:30:13 +0000

Do you go to the gym on a regular basis? Daily exercise is an excellent strategy to enhance and encourage proper health. However, it is vital that you have a solid stretching before workout programme in place.

However, if you don’t stretch before and after your workout, you’re not getting the most out of your training programme. Stretching before workout exercises are an important part of physical therapy for a myriad of purposes.

It aids in the preparation of your body for activity

Before a session, dynamic stretching can assist your muscles, ligaments, tendons, joint capsules, and other tissues loosen up and preparing for exercise. Pre-workout mobility also raises core body temperature and generates enhanced blood flow throughout the body, ensuring that your tissues receive appropriate oxygen.

It improves your workout

Because pre-workout mobility also prepares your body for activity, it will allow you to safely attain your target workout intensity more quickly because you will be able to begin a workout fully warmed up and ready to go.

Better overall health

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Stretching before workout on a regular basis has been demonstrated to lower blood pressure and pulse rate while also increasing general mobility, especially as you become older. Do yourself a favour and start stretching if you want to live a long time.

Stretching reduces the likelihood of suffering a major injury

Stretching before workout may minimise your chance of muscle strains, ligament sprains, joint damage, and other unpleasant ailments prevalent in sports and athletics, according to some research. But be aware that stretching is not the only thing you can do to save yourself from being wounded! Maintaining an appropriate form is also essential for staying safe during workouts.

Stretching before workout can help you relax

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Do you have a higher level of tension than usual? Stretching on a daily basis, especially when paired with deep breathing and mindfulness exercises, is an excellent technique to relieve mental tension and even lessen the signs and symptoms of melancholy and anxiety. The advantage of stretching for stress relief is that you can do it at any time of day, even if you aren’t exercising! Try stretching when you first wake up, before you begin your day, and watch what a difference it makes.

Take Your Workout To The Finish Line

UmmeSalama Arsiwala — Tue, 09 Jan 2024 05:00:19 +0000

Devoting some time each day to exercise is one of the most effective ways to keep healthy and strong. Even a 20-minute workout that is well-planned can benefit you in a variety of ways. However, whether or not you will be able to reap all of its benefits is dependent on a number of things. Many people believe that improving technique and increasing the number of reps is the only way to get the most out of any training plan. In actuality, what happens afterwards is just as important. We are all specific about how we begin our workouts and pay little attention towards the conclusion, which decreases the beneficial influence of the activity on our bodies. We will advise you on how to properly terminate your workout routine.

Cooldown stretches

Cooling down properly is just as vital as warming up at the start of a workout. However, most individuals overlook this crucial step at the end because they either forget about it or are too fatigued. It doesn’t matter if you exercise for 20 minutes or 2 hours; if you don’t cool down at the conclusion of your workout, you’ll only get half the benefit of your workout and put yourself at risk.
It is just as vital to cool down after a workout as it is to warm up. While warming up serves to prepare your body for a strenuous activity, cooling down helps to lower your core temperature and rest your muscles.

The right diet

After your workout, it’s equally important to refuel your body. This is due to the fact that simply exercising will not help you accomplish your fitness objective. Diet and exercise are inextricably linked. You must pay attention to both good health and fitness. Skipping any will make it tough for you to achieve your goal. Even if you’re attempting to lose weight, you must balance the two.

Our energy levels drop after strenuous activity, and our muscles tear. After your workout, you should consume healthy and nutritious meals to re-energize yourself and mend your muscles. According to research, consuming protein-rich foods within an hour assists to develop muscles and eliminating kilogrammes. For optimal advantages, have a protein drink, eggs, oats, fruits, or almonds following your workout.