Fitness

Getting back in shape after surgery or injury!

Arvind used to be focused and dedicated to his workout routine. His morning jog, weight training and strength building routine were his Zen. But when he hurt his ankle during an intense football game with his friends, there was only one question ringing in his mind – “Will I ever be able to work out again?”

We all may face a similar situation sometime; from an injury or a surgery. And these may lead to weight gain, lazy bouts and sedentary tailspins, whether we are used to working out or not. Luckily, there are steps we can take to ease back into a routine or start one during recovery from injury or illness. Here are a few:

1. Get trained help

Post-surgery or injury, there will definitely be specific restrictions that you may have to follow such as “No heavy lifting for four weeks,” or less specific guidelines like “No strenuous activity for six weeks.” It is important that your trainer is experienced enough to understand your unique requirements and help you stay fit despite limitations.

2. Modify specifics to suit your body

It is imperative to listen to your body and avoid exercises that cause pain in the problem area. Depending on the part of your body that is affected, your exercise routine should be designed using a strategy that is focused on using able parts of your body to the maximum advantage. For instance, if it your upper body that is in pain, try a stationary cycle or a brisk walk.

3. Eat right

Injury /surgery can lead to lethargic movements. This essentially means that your metabolism is at an all-time low. Consult a nutritionist and draw up a diet chart to keep fit and healthy. Reducing carbs is a no brainer but you may want to reduce your intake of protein too as your exercise may not be at par with what you are used to doing.

4. Keep the blood flowing

Injury/surgery is usually followed by bed rest. And bed rest does not involve much movement. No movement means less blood flow and more chances of clots. It is important to indulge in any activity of a mild nature that eases the flow. Could be as simple as arm lifts or a short walk depending on what you can do. More blood flow also speeds up recovery time and you can be rest assured that you will be back to ground zero in to time!

References:

http://www.dallasnews.com/life/healthy-living/2013/02/18/how-to-work-out-after-sickness-surgery-or-injury

http://www.bodybuilding.com/fun/how-to-retain-muscle-after-surgery.html

http://www.popsugar.com/fitness/Doctor-Offers-Tips-Exercising-After-Sugery-2008-06-10-090000-1696506

http://www.precisionnutrition.com/train-with-injury

Things to keep in mind before starting an exercise routine

It’s still early 2017 and not too late to start on an exercise routine. Physical activity reduces risk of diseases, improves balance and coordination, helps lose weight and also, improves sleep habits and self-esteem.

Here are the first few steps that you need to take on your way to a new and improved body and mind:

1. Assess your fitness level

The first step is to assess your current fitness level. You should check with a trainer, who will take you through a series of fitness tests; you can also do some on your own. For instance, check your flexibility by performing a stretching test, and measure your body mass index to gain insight on your body and its level of body fat and weight.

2. Design your fitness program

It’s easy to say that you will exercise every day. But you’ll need a plan. As you make your fitness program, keep these points in mind:

Consider your fitness goals
Create a sensible routine
Start low and progress gradually
Plan to include varied activities
Allow time for recovery
Write the whole plan down

3. Assemble your equipment

You should start with the shoes – be sure to pick the right one. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive. If you’re planning to invest in equipment, choose something that’s practical and easy to use. Also, keep a towel and water bottle along to sip on during intervals.

4. Get started and monitor

Start your workout based on the plan you made. You might slowly notice that your workout routine feels great and is exactly what you needed. After a week, make note of how you feel and whether you need to add or drop a session. However, you will either need to increase or decrease the difficulty to get fitter and better. About every month or so, check your fitness level based on the initial tests you undertook in step one and continue doing it to maintain and stay healthy.

Reference:

http://healthyliving.azcentral.com/things-before-starting-workout-routine-1490.html

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

When to prioritize rest over working out

At 6 a.m you hear your alarm ring, you have 2 choices: Either put it to snooze and get extra sleep or get up and do your workout. Which option is the ideal one?

With limited hours in a day, it’s no big surprise that we regularly feel compelled to pick between rest and a workout for the few hours that we have to ourselves. Yet, for our wellbeing and satisfaction, one should get enough rest while fitting in workouts a few times each week between family, friends, work and all that is left of your other obligations. And there are other circumstances when it should be quite obvious that rest is better than a workout. Read on:

1. You feel like you have a cold: Follow the “above-your-neck rule” — if all your symptoms are above your neck (runny nose or sneezing), you can do low- to moderate-intensity exercise, but if your symptoms are below your neck (chest congestion, fever, etc.), rest.

2. I’m tired: Dragging yourself out of bed on these days is just counter-productive. Working out on these days puts your already stressed body under more stress and that is of no use at all! Light movement can be helpful in getting your energy levels up, but skip the high-intensity stuff.

3. I don’t even have time for lunch: There is always something left to do and sometimes you do not have that hour for lunch. But that does not mean you starve yourself. It definitely will not help you at your next workout. So take the time out and grab a bite of something nutritious.

4. My knee (or other body part) hurts: That’s a sure sign that your body wants rest. You will gain nothing from pushing yourself at this point; plus your injury will not heal itself! Do something light if you must, which doesn’t use that particular part of your body.

5. I work out hard every day: For your body to perform optimally and respond to the intensity of your workouts, you need to also give it time to recover ever so often. If not your body does not have the time to heal itself and you will tend to plateau

Reference:

http://www.huffingtonpost.in/entry/should-i-exercise-or-get-a-little-extra-sleep-ask-healthy-living_us_56464eebe4b045bf3def13ae

http://fitbottomedgirls.com/2017/02/when-to-prioritize-rest/

Tips to enjoy a safe run after dark

Are you an obsessive runner? Do you enjoy waking up in the wee hours and feeling that gust of wind through your hair? If you do, then we’re sure you will find this blog interesting and useful.

Most individuals run early in the morning or in the evening when the sun is down. So running in low-light hours is something that they are used to. However, being seen is totally different from being recognized as a human. For drivers on the road to know you’re there, you shouldn’t have to carry a hazard cone or a warning triangle. Here are a few tips to improve your visibility to vehicles:

1. Let your clothes do the warning: Ensure that the clothes you wear are as bright as they can possibly be. Wearing reflective gear in neon colors is even better.

2. Run against traffic: Headlights of vehicles on the road have to hit you so the driver behind the wheel knows you are there. This also helps you move your position on the road based on vehicles coming your way.

3. Ensure you run on well-lit paths: Every city has roads in residential areas that are peaceful. We tend to automatically oscillate towards them. Make sure you avoid these roads as they must be dimly lit and stick to the ones that have abundant street lighting. This would also help in avoiding untoward incidences.

4. Get your senses on high-gear: See, hear and anticipate vehicles, pot-holes; be aware of animals or other external stimuli and always be prepared to deal with anything. In the dark, with poor visibility, corners and turns can bring big surprises.

5. Obey traffic rules: From following the right-left-right rule in crossing roads to signaling which turn you are going to take, every rule that applies to vehicles should apply to you as well. This ensures a safe and stress-free run.

6. It’s more fun with a buddy: You won’t know how your 45 minute run finished and you will have help should you need it in the dark. Try to forma group and share milestones in your run routines.

5 Everyday Exercises

“I don’t have time to exercise!!”

How many times have you given yourself this excuse? As much as we all love to evade workouts, it is also true that sometimes we honestly do not find time for it.

It could be because work is getting the better of you or just that there are so many social obligations that you have to attend to. It doesn’t matter what the reason is, here are 5 simple exercises you can do every day to keep yourself fit.

1. Plank

Holding a plank in the correct position works your abs and thigh muscles well. Look at the picture and make sure you prop yourself on your elbows, forearms and forefeet. As you progress, you should be able to hold your plank longer and make sure you are breathing normal as you are doing this.

2. Push-Up

A good push up starts with a plank in a perfect position – once you have gotten the plank right, push yourself with your arms and it gives enough exercise to your arms and abs. It does not matter if you cannot do a push-up – Try to keep your knees bent and do a push-up. A bent knee push-up is good enough for a start!

3. Squats

There is nothing like a good squat in perfect form to give you a nice workout – It is all about the balance! Keep your feet shoulder-width apart and stand on your soles. Now, try squatting as though you are sitting down on a low imaginary chair.

4. Jump Squat

A jump squat is just a simple variation of the squat. Start by getting into a squat and once you are completely in a squat, jump and make sure you land yourself back into a squat. Do this as slowly as possibly without giving too much pressure or hurting your lower back.

5. Abs Exercise

As you lie on your back, raise your arms up. After this, slowly raise one of your legs and bend at your knee. Use your left arm to touch your left leg and your right arm to touch your right leg. Alternate the legs and do 15 reps on each side.

References:

https://brightside.me/article/seven-simple-exercises-that-will-transform-your-body-in-just-four-weeks-82255/

www.popsugar.com/fitness/How-Do-Jump-Squats-994573

Things to keep in mind before starting yoga

Yoga has taken not just the country but the world by a storm – if you are having a conversation about fitness, odds are someone will mention about how “yoga!” is the best way to stay fit. It is not without reason that everyone seems to praise yoga. It is truly one of the best things that you can do to stay fit.

Yoga definitely brings with it a whole lot of benefits but before you decide to join a yoga class, here are somethings to keep in mind.

1. Evaluate your goals

What are your fitness goals? Do you want to quickly drop a few pounds or do you want to find something that will help keep you fit over a long period of time? Yoga is a great exercise to practise for both losing weight and staying fit but it is definitely not something that will give you instant results!

2. Decide the style of Yoga

There are different styles of yoga out there that are meant to help people with different needs – For instance a basic Hatha Class will help you stay fit and healthy where as it is good to go for a Power Yoga or Ashtanga yoga class to lose some weight. Do your research according to your goals before signing up!

3. Finding a Teacher

It is important to find a good yoga teacher who can lead your practise in a systematic and correct manner. There are many places that “claim” to teach yoga but often are not very authentic. Ensure that you find the right teacher in order to get the benefits out of yoga!

4. Evaluate your lifestyle

Yoga is not just an exercise – It is a way of life! Although you might not be able to make a lifestyle shift at one go, make sure you eat healthy and sleep on time as you start yoga as this will help you to reap maximum benefits from the routine.

5. Keep an open mind

Like all good things, the benefits of yoga will take some time to manifest into your life. Ensure that you are patient and consistent with your practise before wanting to see any results.

Reference:

http://www.stylecraze.com/articles/basics-to- take-care- of-before- starting-yoga/#gref

7 Fitness mistakes women make

Every woman wants to stay fit, healthy and toned. However, there might be some small mistakes you are making that are keeping you from being fully efficient. Are you working out the right way?

Awareness is the first step to a great fitness plan – don’t let these 7 mistakes keep you from your fitness goals!

1. Not doing enough strength training
Women are often skeptical about doing strength training – Will I become muscular? What if I start to look too masculine? Keep these myths away! Strength training not just helps you burn off more calories but it also gives you great form, posture and makes you stronger.

2. Are you getting enough protein?
Most women don’t get enough protein in their diets – this is especially true if you are a vegetarian! Make sure you include protein sources like eggs, paneer, whey or lean meat in your diet to get the right amount of protein.

3. Not keeping your exercise routine constant
It is easier to exercise if there is variety in your workouts but make sure you are not taking this too far! If you are doing different workout regimes every single day of the week you are actually deterring your own progress.

4. Not eating enough
If you have a fear of food and you are constantly afraid of eating, you are probably doing it wrong. Many women tend to starve themselves and this can prove to be really unhealthy.

5. Not getting enough sleep
Between managing work and home, the first thing that is often sacrificed is sleep but this is not a wise idea if you want to stay fit. Make sure you get enough sleep in order to stay fit.

6. Eating processed food to stay fit
When you start working out, there is a tendency to reach out for what we believe are “healthy” foods which are actually very unhealthy. Avoid eating granola bars, protein bars and other processed health foods or supplements. It is important to get the right amount of nutrients but make sure you try and get this from natural foods as much as possible and not from a box!

7. Putting too much emphasis on the weighing scale
If you are measuring fitness only with a weighing scale and a mirror, you have got it wrong. There are so many different things like water retention, weight gain due to pre-menstrual syndrome and other factors that go into determining your weight. Don’t let the weighing scale demotivate you.

References:

https://www.t-nation.com/training/10-mistakes-women-make-in-the-gym

http://www.shape.com/celebrities/star-trainers/ask-celebrity-trainer-top-3-fitness-mistakes-women-make

Benefits of Working out In A Group

Most of us workout with an end goal in mind – it can be to lose weight, get fitter or to just feel good about ourselves. Our end goals are personal and very specific to us and sometimes we start to wonder “Will I achieve these goals better or worse if I work out in a group?”

Working out in a group can have some really good benefits and in fact help you reach your goals as planned or earlier. Here are some benefits of working out in a group

1. Keeps you motivated

Most people find it difficult to work consistently towards their fitness goals. Working out in a group keeps you motivated and makes you want to be regular and push further simply because someone else in your class is doing it! Not just this, meeting new people and making friends at class makes you look forward to your next workout.

2. Routine

When you are the only one training, there is a tendency to keep procrastinating your workout to make space for other things that come up. If you join a group class, you do not have a choice but to be there on time to work out and complete the class.

3. Performance improves

In a group class, you don’t want to give up easily! You want to complete those squats and do those push-ups without giving up too easily and this kind of a positive push helps increase your performance.

4. Learning

In a group class, you get to learn a lot from the people you work out with. It could be fitness or nutrition tips or even how they stay consistent with their fitness goals! This helps keep your initial enthusiasm intact and help you work towards your goals.

5. Fun

More than anything, group workouts are a lot of fun! You meet new people, workout together, keep each other motivated, burn some calories and have a lot of fun in the process.

6. Less intimidating

Working towards your fitness goals all by yourself is a scary thing because trust us when we say none of your other friends want to hear in detail, your weight loss goals! Having someone to workout with and working out with a group of people with the same goal makes this whole process a lot less intimidating.

References:

http://222.popularfitness.com/articles/group-workout-benefits.html

4 Hacks to Help Reach Your Fitness Goal!

Come January and the first thing everyone wants to do is get fit – after all it is the perfect time of the year to re-set your routines, get more disciplined and work towards a fitter you. You are already half way there if you have decided to make a commitment to your health but here are four things you should do to make sure nothing stands in between you and your fitness goals!

1. Set clear goals

It is really difficult to change habits overnight and when you don’t know what you are working towards, it only gets harder. Make sure you clearly define your fitness goals and write it down so that it is a constant reminder for you to work towards it. A good fitness goal for instance would read something like i want to lose 4kgs over the next three months!

2. Neglecting what you eat

Fitness and nutrition are both pillars to a healthy body. If you are ignoring one aspect and over-doing the other, you will not reach your goals. Ensure that you watch what you eat and discipline your eating habits to get the maximum results from your workouts.

3. Prioritize fitness

One of the major excuses people give for not being able to meet their fitness goals is “not having enough time”. So make sure you schedule work and your social life well ahead so that you never miss out on a class. Unless you make fitness a priority, your workout time will always keep getting pushed to make space for other “important” things.

4. Starting over

Remember that if you have decided to attend every class regularly and eat carefully every single day, chances are that you might slip and miss out on a day or two – don’t let this demotivate you! Pick yourself back and start over keeping in mind what your goals where in the first place.

References:

Http://www.lifehack.org/articles/lifestyle/10-fitness-mistakes-you-need-avoid.html

6 Reasons to Embrace Spinning

First of all, New Year wishes to all our lovely subscribers. Life has given us yet another fresh start to add and delete a few things in our life. Well when it comes to fitness, you just can’t delete. While we are all gearing up to a fitter 2017 (we know it’s the new year & some may have already started working out), we earnestly urge you to keep going and never let laziness or boredom set in. This New Year, we thought we’ll introduce to the world of spinning to all of you who haven’t heard about it before.

Spinning is a form of indoor cycling (on a stationary bike) which is slowly becoming popular in India owing to the fun and excitement involved while toning yourself. Unlike other normal cardio exercises, spinning helps achieve desired results fast. On an average each spinning session lasts for about 40-50 minutes targeting and strengthening the core muscles, leg muscles, shoulder muscles, quadriceps and hamstrings. Spinning is also coveted by people who love climbing hills owing to the flexibility that the cycle offers them in terms of resistance.

The following are the interesting benefits that spinning has to offer to all the active spinners:

1. It’s a brilliant workout to burn more calories in a shorter span of time. It has been found out that spinning can help you burn more than 500 calories in a 45 minute workout.

2. It’s mostly a group activity when it is done in a studio where there are anywhere between 6 and 20 spinners. The advantage of this is that, such a group activity induces a lot of fun and enthusiasm and provides a great platform to challenge one another and thereby burn far more calories.

3. Spinning helps in pumping up blood to the heart and increasing the lung capacity. When you spin harder, the breathing cycle regularizes and thereby helps the lung expand and contract completely.

4. Since you can control the level of resistance on the spinning bike, you are given the liberty to set your own space and rhythm and move forward. However when there is a trainer involved, it is always better to spin as per his instructions to burn calories more effectively.

5. There’s a low risk of injury since spinning has a provision for hand support and a proper seat that is cushioned. This kind of a support is not always present in other forms of exercise.

6. The best thing about indoor cycling is that you don’t need to know how to balance on a real cycle. Also, this can be performed by people across ages and required only self-motivation to keep going forward.

PS: Rain or shine – there are no excuses for not spinning!

References:

http://www.bestwomensworkoutreviews.com/benefits-of-spinning-workouts-for-health-and-fitness

http://www.thanyapura.com/stories/spinning-for-weight-loss-and-other-benefits/

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