Fitness

6 Smart Tips for Exercising Outdoors during Winter

Exercising outdoors can give you a completely different and enthralling experience but can affect your health if proper precautions are not taken. Cold weather mornings are not really the ones we wish for when it comes to workouts because getting out of the bed itself is a herculean task. Tackling winter is actually not that tough if you build your body’s immunity. Training in winter also has another benefit- you tend to burn more calories as the body tries to combat the cold weather by increasing the pulse rate which eventually increases energy consumption.
Say NO to gloomy workouts in the winter season by following these interesting tips:
1. Wear apparel that is light. You may think you need to dress in multiple layers during winter, but actually that’s not true. Your body temperature tends to spike up when you workout and hence you may start feeling hot. When you wear thick winter clothes you may find it uncomfortable to push yourself beyond a certain point. Avoid cotton and wear synthetics as the first layer to prevent the fabric from sticking to your skin when you sweat. You may want to wear a sweater if you feel really cold.

2. Always keep your skin hydrated as winter season tends to easily dry the skin. It is also advisable to apply moisturizer before you step out for your workout. Never rub your dry skin with hands.

3. Concentrate on your breathing pattern and ensure you take long deep breaths. It is always good to inhale through your nostrils and exhale through your mouth. The longer the air stays inside the body, the better the lungs make use of it.

4. If you don’t have the practice of taking a hot shower before your winter workouts you might as well start now as this helps to pre-condition your muscles and has a similar effect to stretching.

5. Avoid running strenuously when it is too cold. Instead shorten your stride and keep your feet low to the ground while running. This way you’ll reduce the risk of injury and run more efficiently.

6. Never go into a warm room immediately after your workout as this may induce shock reactions in the muscles which is not good. Instead, dry your body with a towel, walk a little and have a nice cup of coffee to slowly strike a balance between the body temperature and the ambient temperature.

Reference:
http://www.baa.org/races/boston-marathon/participant-information/winter-training-tips.aspx
https://www.freeletics.com/en/knowledge/7-tips-training-winter/

4 Easy Exercises for Pregnant Women

If you’re pregnant and someone asks you to refrain from exercises you can be sure that they are just going by age-old myths. There is no evidence to prove that exercises harm the development of the foetus unless of course you stretch yourself to a limit where your body actually feels the strain. Moderate exercises don’t harm the baby but might make you tired and that’s the last thing you’d want when you’re already busy coping with your pregnancy mood swings. But to have a healthy and stress-free labour, it is imperative to keep yourself moving. Pregnancy doesn’t mean you can sit back and relax.

Did you know that the amount of blood inside the body increases by almost 50% when a foetus grows inside you? This means that your heart is functioning at a rate greater than it normally does and hence will be 50% more stressed for the same exercise you did before. The trick here is to limit the time of your workout.

Listed below are a few safe and easy workouts for all the pregnant women out there!

1. Walking: If you take a stroll in your neighbourhood park, you will be able to spot at least one pregnant woman with a baby bump. She might not be at her best pace, but she surely is stretching her muscles enough. As your tummy grows bigger you might lose balance- so always try to walk on smooth surfaces.

2. Yoga: There are specialized group yoga classes for pregnant women that you should consider joining. There are dedicated asanas that will help increase the blood circulation to the foetus and also help flex the pelvic muscles.

3. Swimming: Aqua training is always fun! It gets even better when you’re pregnant. Take someone along with you and start with simple workouts like marching on-the -spot. You can do simple strokes if you feel comfortable. Usually the water will make you feel very light and hence a lot of pregnant women find it relaxing when they workout in the pool.

4. Weight Training: This is the best way to train yourself and tell your body that you’ll soon be lifting a live weight (your baby) everyday. Lifting weights help strengthen your joints and allow your muscles to increase its mass in a healthy way. Make sure you don’t strain yourself too much while you do this.

Note that breathing incorrectly while doing exercises can decrease the blood flow to the baby. So take that extra care and watch your breathing pattern.
Also, stop exercising if you experience dizziness, pain in your chest/abdomen, blurred vision, headache, increase in body temperature, etc.

References:
http://www.parents.com/pregnan cy/my-body/fitness/best- workouts-for-moms-to-be/
http://www.parents.com/pregnan cy/my-body/fitness/exercise- during-pregnancy/

6 Tips to Avoid Injuries during Workout

December is here and a lot of you are already thinking about the resolutions you want to take for the New Year that’s fast approaching. In the meantime, there a handful of people thinking about how their fitness resolutions taken in the beginning of 2016 failed without being surprised about it. We are sure that the workout sessions are again going to top your list of resolutions for 2017.

In all enthusiasm, a lot of people indulge in workouts to an extent that their body can’t take and end up having injuries. To avoid such injuries, here are a few tips to strike a balance between your enthusiasm levels and your body’s capacity to withstand the strenuous exercises.

1. Age is not just a number: Well, your mind may feel 16 but your body wears out as you age. That’s the theory of nature. The primary thing to avoid injuries is to keep in mind the fact that your body may not accept the exercises that you did in the 30’s when you’re in your 40’s.

2. When in doubt, talk to a trainer: Trainers are readily available in most of the fitness centres to help you with clarifications. Reach out to them to device a personalized fitness regime. The kind of exercises you do, the order in which you do them, the number of repetitions, duration, etc. differs for every individual according to the age, gender and body condition. Hence it is imperative to have a session with a professional who can guide you through this.

3. Listen to your shoes: A lot of injury relating to the foot can be avoided just by wearing the right shoe. By right shoe we mean, right size and right quality. Did you know that shoes are sometimes customize based on your body weight to support your workout? If you don’t remember the last time you got your shoes, you’re in trouble. Head to a specialty store immediately to get expert advice.

4. Warm up & cross train: Warming up is definitely great for the muscles to flex. It also helps the muscles to be supplied with adequate oxygen and blood thereby preparing them for the workouts ahead. Cross training is also equally beneficial – it gives your muscles a much needed break from your normal workout routine.

5. Respect Fatigue: Fatigue is one of the indicators through which your body sends out signals to your brain. To a certain extent, this fatigue is required for making the muscles get stronger and more efficient during training. But it becomes a crucial sign when you over-do the workout resulting in injuries.

6. Hit the bed on time: A peaceful sleep for 7-8 hours is mandatory when you are following a workout schedule. Sleeping enables the muscles to relax and repair (if needed) after an effective training session. Ignoring this, can strain your muscles way too much and lead to injuries.

References:
http://www.webmd.com/fitness-e xercise/features/6-ways-avoid- workout-injuries#1

http://www.active.com/fitness/ articles/8-tips-to-avoid-injur ies-while-exercising

The Gym Commandments

Ever wondered if gyms have a code of conduct too? The answer is yes! It is not a place where you go to flaunt yourself. It is the place where you indulge in intense workouts with a whole lot of other people sweating it out too. We’ve already told you about about how to dress right for the gym and this time we have come up with a set of rules/ things to remember when you’re at the gym to ensure a safe and productive training environment for you and the people around.
Please take note of the following gym etiquette and if need be, stick it on your gym’s wall for the benefit of others as well.

1. We know you like sweating your calories out. What you should also know is that you need to wipe it up as and when you do. Nobody wants to see or feel your sweat either on the floor or on the machine.
2. Never attend calls when you’re working out. Firstly, it is a nuisance to the people around and secondly, you might want to think about stepping away from the workout bench so that someone else can use.
3. Avoid strong perfumes as some people around you may find it allergic.
4. You may be self-obsessed with your six-packs but gym is definitely not the place to click selfies, especially when it is crowded.
5. While using the mirror in the gym space, make sure that you don’t block the visibility for others.
6. You may have a brilliant voice which your friends love to hear. But try to keep your singing music to yourself at the gym.
7. Create a positive environment by saying ‘Hi’ to new people and being accommodating.

8. No dropping dumbbells. If you lift them, you lower them.
9. Always remember to keep things in the place where you picked it from. Unload the weights once you’re done.
10. Don’t indulge in loud & long conversations/ chit-chats with your gym-mates inside the gym. Others might get disturbed.
11. Stay at home if you’re sick.
12. Do not stare at people while they work out.
13. Dress appropriately.

References:
http://www.muscleandfitness.co m/workouts/workout-tips/10-com mandments-gym-etiquette
http://www.livestrong.com/slid eshow/1007329-16-gym-etiquette -rules-people-break/

How to Choose Between Yoga & the Gym

Have you always found yourself debating between the two?

It is almost impossible to say which one is better than the other. They say that Yoga is everything your body needs but it is definitely through gymming that you will be able to build your muscles. With yoga one can expect increased flexibility, toning and general relaxation. When you workout at the gym you might end up feeling drained whereas when you do yoga, your mind and body feels rejuvenated. It all narrows down to what suits your lifestyle. Be it yoga or a gym; at the end of the day you should make sure that you don’t give your fitness/wellness classes a miss.

Here are a few quick points that will help you choose between the two:

1. To be honest, if you’re looking at losing weight, gym is more effective than yoga. The results are achieved more quickly in the former.

2. To build muscles and get those packs, hit the gym. 3. For keeping yourself fit in the comfort of your house, yoga is a pocket-friendly option since it doesn’t require costly gym equipment that might also occupy a lot of space. 4. Sometimes, intense gymming may induce hunger and result in you eating more. If you fall under the category of people who binge eat after a good workout session, you should probably just stick to yoga as it doesn’t increase hunger.

5. If you’re looking at intense cardio workouts & sweat inducing sessions that give you a general feeling of awesomeness, go gymming.

6. To get a holistic effect on your body – say yes to Yoga. It gives you a healthy body, peaceful mind and has an overall calming effect.

7. If you’re not a fan of doing strenuous exercises and are looking at reducing your chances of getting injured, we would suggest yoga for you.

8. Some asanas in yoga may require complicated stretching and bending which may not be ideal for everybody. In such cases, it is advisable to look for selected equipment at the gym that is suitable.

9. If you see yourself slouching in front of your office computer everyday, yoga has dedicated asanas for posture improvement.

10. For children and teenagers under 18 and for older people above 60, yoga may be a good option to consider. It also helps improve memory and concentration power in students.

11. To achieve a gradual weight loss that can also be long-lasting, choose yoga! 12. There are specific asanas for specific disorders in the body. So if you are looking at correcting your thyroid problem or metabolic disorders, yoga is all you need. 13. Yoga is the best treatment for many psychological disorders like depression, anxiety, stress, addiction, etc. Research has also proved that people practising yoga have the tendency to live longer. References:

http://www. naturalremedieshome.com/yoga- versus-gym http://easyayurveda.com/2010/ 11/21/gym-or-yoga-which-one- to-choose/

5 Deskercises to Try Everyday

Do you find yourself sitting in front of the computer and being glued to your seats all day long? However fun, interesting, challenging or exciting your job could be, it also might have a few detrimental effects on your health. Desk jobs are perfect tricksters. They make you comfortable all day long just to increase your frame size gradually day by day! To combat this, you need to start embracing deskercise along with your colleagues. It is even better, if your company appreciates this and hence becomes a way of life! We know it can be quite embarrassing to start off with, given the number of stares you’ll be getting from the people at your workplace, but that won’t last. You might end up being an inspiration to others around you. So go ahead and start practicing the following exercises at the comfort of your desk. It’s super easy and fun!

1. Desk push-ups: After ensuring that your desk is stable, place your hands on the edge of the desk with legs at a few distance away from the bottom of the desk and keep pushing yourself towards and away just like a regular push-up.

2. March on the spot: This is the easiest kind of deskercise. All you’ve got to do is simply march or jog on the sport continuously for 3-5 minutes.

3. Sit,stand,sit,stand: This can also be played as a game along with your colleagues during coffee breaks. One person has to direct the group and can switch these positions abruptly to cause confusion. This is a sure way to trigger laughter while you also become fitter.

4. Touch the ground: Touching the ground with your fingers while making sure that your knees are not bent, helps tone the glutes and is also effective in toning your tummy.

5. Chair dips: This is the best way to work out your triceps. Move a little and make some space for yourself at the edge of your seat. Hold the arms of the chair for some grip and lift yourself up and down.

Happy Deskercising!

PS: Periodic Stretches, climbing stairs and walking to meet colleagues on the same floor instead of making those intercom calls are other options that you should consider.

Reference:

https://www.washingtonpost. com/graphics/health/workout- at-work/

http://greatist.com/fitness/ deskercise-33-ways-exercise- work

9 Awesome Ideas to Exercise Without Realizing It

On an average it is suggested that a human should spend anywhere between 45-60 minutes in a day working out. The workout sessions can include strenuous and exhausting activities or a mild form of activity like swimming or walking. Working out is not something every person in the world enjoys or loves to do. Most of them are forcing themselves to engage in some kind of activity just to lose weight, while others are being benefited in various other ways like better sleep, more energy, better memory, etc. If you are demotivated by the very thought of pushing yourself to sweat yourself out everyday, we have a couple of exercises that may turn out to be interesting for you while ensuring you burn some calories.

Stroll along your favourite park: This is the easiest form of exercise that you can do. Strolling along the park also gives refreshes your eyes. The clean air that you breathe in, will naturally boost your system and help in regaining energy.

Dancercize: Gang up with a couple of friends and try out Zumba classes or any form of exercise that combines dance with exercise. This is not only fun, but also very effective since you tend to sweat out calories within ten minutes of dancercize.

Pedalling/Biking: Pedal around the city and trust us, you won’t want to stop. Ensure that you have your helmets and gears secured and always remember that safety should be your first priority.

Household chores: Did you know that doing the dishes for 20 minutes helps you burn 100 calories? And, cooking for an hour helps burn anywhere between 200 -400 calories? So stop making excuses and be your own help.

Washing your vehicle: Two birds in one stone! That’s exactly what this is. While your car smiles and shines after a wash, your body and mind will also feel great.

Gardening: If you’re into plants, gardening can be a very refreshing workout. Take up that topiary class and play with your plants.

Pet Walking: Nothing is more blissful than having your pet accompany you while you walk. While your pet catches new friends on the way, you might too *wink*.

Video Games: If somebody comes and tells you video games make you lazy, show them Wii tennis, Wii fit, Just dance on Xbox Kinect and other such games where you need to stand or move while you play.

Play while you catch up: The next time someone calls you for a cup of coffee for a catch up, tell them that there’s something more interesting you can do such as playing throwball, Frisbee or anything else that keeps you on the move.
So get up and try these out. Don’t let excuses store as fat in your body.

References:
https://www.nerdfitness.com/bl og/2013/09/17/25-ways-to-exerc ise-without-realizing-it/

https://www.bustle.com/article s/184536-10-ways-to-exercise- without-realizing-it-according -to-fitness-experts

Fun Training with Aqua Aerobics

There is a constant need to find new and more fun activities for fitness. Traditional aerobics underwent one such evolution and somebody, somewhere, sometime decide to do it in water thus giving rise to the world of aqua aerobics. One good thing about this is that you don’t have to know swimming to exercise in a pool. On an average, it has been proved that a person burns 400 calories in 30 minutes which is 30% more compared to traditional aerobics. Water aerobics is basically done in a shallow swimming pool with water reaching your neck or chest. The density of the water results in a high resistance workout thereby making it more effective.
Advantages of Aqua Aerobics:

· People of varied ages can get themselves involved in this

· It improves the capacity of the body to balance and be flexible

· There’s an overall cooling effect on your body

· It’s the best form of exercise for pregnant women

· Knowledge of swimming is not required

· It enhances muscular endurance & toning

We have listed below a few exercises that could help you burn fat in the water.
1. Water walk to warm up: Start your aerobics by simply walking inside the pool. You can either walk in the same place or move across the pool depending on the space.
2. K-treads for toning: All you have to do here is to move your hands in circular motion while lifting one leg parallel to the waist. The other leg has to be straight on the ground with pointed toes. Keep alternating your leg positions for 30 seconds in repeated sets.
3. Kick & Punch for cardio: As the name suggests, kicking and punching inside the water gives you a total body workout along with other cardiovascular benefits. You may use foam water weights for additional strength training.
4. Wave Makers for the lower body: This type of exercise works well on your abs, spine, legs and buttocks. Move to the corner of the pool and get the support of the wall handle with one hand and place the other hand on the wall just below the waterline for additional support. While facing the pool’s wall, keep your knees and feet together and lift your leg up and down alternatively like a flapping dolphin’s tail. Continue doing this for 30 seconds in repeated sets.
Always stay cautious while at the pool and ensure there’s always someone with you.
References:
http://www.livestrong.com/arti cle/273601-pros-cons-of-water- aerobics/

http://www.livestrong.com/arti cle/384749-list-of-water-aerob ic-exercises/

4 Types of Fitness Training

The world of fitness covers various forms of exercises, each of which yields different kinds of results. Any kind of exercise you do falls under one of these four categories:

· Aerobics

· Strength Training

· Flexibility Training

· Balance Training

Aerobics

This training involves exercises that strengthen the cardiovascular system by increasing the breathing rate and heart rate. These sessions help to increase the lung capacity and focus on maintaining a constant heart rate (60-80% of your maximum heart rate). The good thing about aerobics is that it involves a lot of muscles in the body and keeps them engaged in a rhythmic state for a sustained period of time to burn more calories in an efficient manner. Examples of aerobic exercises include jogging, running, elliptical training, swimming, climbing stairs, etc.

Strength Training

This involves exercises that help your muscles to increase their endurance to lift heavy weights. Strength training should be a part of every workout however it is more intensely focussed on by people who are interested in body building.

There are two kinds of strength training exercises:

· Static Strength Training: These are isometric exercises that involve contracting your muscles without involving the movement of the joints. Examples include holding a dumbbell steady with your arm extended outward.

· Dynamic Strength Training: These are isotonic exercises that involve the joints as well. Resistance is used to work the muscles of your body such as a bench press or a sit-up.

Flexibility Training

These exercises form the foundation for all other exercises. It is always better to start with this exercise which involves stretching your muscles to prepare them for intense workouts. These exercises are good because they improve the flexibility of the muscles and thereby reduce the risk of injury. You can also resort to this kind of training when you want to improve your posture.

Balance Training

These are not very intense exercises but are good for old people who wish to maintain healthy muscles, bones and joints. Doing this training helps old people in preventing falls and helps them move freely without any help. Examples of balance training include one-legged balance, tai chi, leg swings, etc.

References:

http://www.captel.com/news/hea lth-wellness/learn-four-differ ent-types-exercise/ http://www.livestrong.com/arti cle/534321-five-types-of-fitne ss-training/

Dressing Right for the Gym

Many of you may not have given a thought about this topic although it makes for a major difference in the quality of your workout. For those of you who wear casual t-shirts and pants to the gym, please be ready to refresh your gym wardrobe. Compromising gym clothes for stylish clothes is the biggest mistake one can do and can seriously impact the results of your workout. Here we give you details about how to prepare yourself before every workout session.

1. Upper body
If you think 100% cotton t-shirts are good for you, you’re absolutely wrong. Say no to pure cotton fabrics that are good in absorbing your sweat but are slow in drying which means your sweat will literally stick to your body. Instead invest in a quick-drying synthetic fabric or light-weight moisture-wicking fabric like polyester that work well in keeping you stay dry while you workout. Ladies should always ensure that they change to comfortable sports bras from their normal everyday bras before hitting the gym. Also for ladies with bigger breasts, it is important to wear a good-fitting sports bra (with wider straps) for a comfortable gym experience. Men can also go shirtless (only if the gym allows you to do so) as this can be the most effective solution.

2. Lower Body
Track pants and shorts are very obvious comfort clothes that you can wear to the gym. There are a few clothes that you ought to avoid wearing to the gym no matter what – like jeans, micro/mini shorts, skirts, dresses, etc. Too loose or too tight shorts should also be avoided while gymming. It is a cool thing to hit the gym after office hours but it is definitely not cool to exercise with your formal shirts and trousers.

3. Footwear
This is the most important factor that can build or ruin your workout experience especially when you have a lot of running or spinning to do. Buy good quality footwear always and never look for cheap ones. The dynamics of each shoe is designed with a lot of consideration by eminent brands and hence it is important to invest in a good shoe. Also, ensure that you buy the right size (if you have doubts, get a professional to help you out at the store). Sandals, flip-flops and formal shoes are a strict NO-NO. Some people prefer to go barefoot but it is better to research for yourself and see if your body likes it that way.

4. Head Gear
Your head clearly doesn’t need any protection unless you’re banging your head while working out. So stay away from caps, goggles and any such unnecessary items. If you’re wearing headphones ensure that your volume is not very high such that you’re also able to hear things that are happening in the background. Girls with short hair may use head bands to keep it away from the face.

5. Towel

Carry a soft, clean towel that is capable of good absorption everytime you hit the gym. Some gyms provide towels but it is always better to carry your own. Never share towels with your gym-mates and never ever re-use towels without putting it for a wash.

These are pretty much all that you need. Some may want to wear hand gloves but it isn’t always necessary unless you’re doing a strenuous workout that can directly hurt your hand. Anything beyond this is certainly not sitting in the column of benefits.

References:
http://www.business-standard.c om/article/news-ians/dress-rig ht-before-hitting-the-gym-1160 92000498_1.html

http://www.womenshealthmag.com /fitness/what-not-to-wear-to- the-gym

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