Fitness

Keep Fit When On The Move

While travelling refreshes your mind, exercise recharges your body. You’re probably not the only person making excuses for not working out while travelling. Staying fit while traveling can be quite tricky even if you have a gym at your hotel – thanks to tightly packed itineraries. Human beings are creatures of habit and can stick to routines well, but when presented with a change in the normal lifestyle, everything takes a hit. Try these simply tips to keep yourself in shape when on the go!

1. Start right from the airport by walking around and doing a bit of window shopping while you wait to board your flight.

2. Make frequent visits to the washroom on your flight and make sure you do some stretches while you do so (always be considerate of the people near you and follow flight etiquette).

3. Pack fitness accessories with you that are light to carry like skipping ropes, travel hoops, muscle massager, balance disc, etc.

4. Do a little bit of research and find out good deals in gyms in the city you’re travelling to. This will give you a psychological boost to get up from your bed and find time for hitting the gym when you’re on the go.

5. Hire a mountain bike if possible and use it to explore the place instead of hiring a car.

6. If you’re going on a business trip along with your colleagues, make a group fitness workout plan as part of your itinerary and stick to it.

7. Resistance bands are an ideal choice for workout while travelling as they are easy to carry and perfect for indoors & outdoors. There are a number of exercises that you can do with it and it is a good alternative for people who prefer not to run outdoors while travelling.

8. Sketch your travel plan and include a lot of interesting options like hiking, camping, swimming, golfing, open air gym, etc. which will help you keep you on your fitness track.

9. Hotel rooms are packed with interesting furniture. There are various exercises you can do with these options that can be quite fun and interesting.

10. Making use of what you have is always the best resort in times of crisis. Backpacks, water bottles, etc. can be excellent tools for your weight training exercises.

References:

http://outofyourcomfortzone.ne t/9-tips-to-stay-in-shape-whil e-backpacking-or-during-your- travels/

https://breakingmuscle.com/str ength-conditioning/4-killer- workouts-for-while-youre-on- holiday-or-vacation

Know Your Running Shoes Better

It always isn’t easy to find the best pair of running shoes. The shoes you wear influences the quality of your workout. You need to be comfortable in your shoes to be able to enjoy your workout. Every runner meticulously chooses his shoes to be able to stay away from injuries like plantar fasciitis and shin splints. To be able to choose the best pair, one should first consider the shape. There are 3 kinds of shapes:

1. Flat

2. Neutral

3. High Arches

Shoe companies these days are working towards accommodating runners of all strides. Flat footed runners usually avoid high-level cushioning and go for shoes that give them a higher stability. Neutral runners can often run in many types of shoes but mostly go for shoes with moderate stability. Runners with high arches usually go for cushioning with mid-sole padding and flexibility.

The following are the things to keep in mind while buying a pair of running shoes:

1. Your heel should fit snug but not tight. Even when it is laced up (but not tied) you should be able to slide your heel in an out.

2. Always ensure that there’s a thumb’s gap between the tip of your tallest toe (which is not necessarily the big toe) and the shoe.

3. Shoes these days also come in varying widths for the same size. Check if you have narrow, normal or broad feet and choose accordingly. If your shoe is too narrow, you’ll feel like your little toe is being jammed. It is therefore important to buy a shoe that gives a little space for your feet to move.

4. Check the flex of your shoe by holding the heel and pressing the tip of the shoe into the floor. The shoe should be able to bend along with your foot. Always understand the pronation of your feet before buying a shoe.

5. Never buy shoes for looks and don’t compromise on professional brands.

6. Always make sure you shop for your shoes in the evening when your feet are at its maximum size.

7. Different brands have different size indexes. So a size 7 in one brand might be an 8 in another. Always go to the store, wear, walk, jump and then buy.

References:

https://www.rei.com/learn/expe rt-advice/running-shoes.html

http://www.runnersworld.com/ru nning-shoes/how-to-buy-the-rig ht-running-shoes

7 Fitness Myths-Busted!

Spending long hours in the gym, sweating it out and yet not able to see the results you want? Don’t worry, you’re not alone! There are a lot of common myths that get circulated in the fitness community and people tend to follow it blindly. Fitness is not an easy concept and may involve a lot of research to understand what the composition of a workout should be. Read further to understand what those myths are and how they can prevent you from getting fit:

· The more you sweat, the more you burn: Sweat is just a biological response to activity. Some produce more sweat and other produce less. So it definitely can’t be a metric of your fitness regime

· Spot reduction is possible: Unless you go for medical procedures like liposuction, spot reduction is not possible. Your body tends to lose weight in different rates and proportions depending on your genetic make-up

· You can’t dream of muscles at 40: Age is never a constraint when it comes to fitness. You can develop muscles and trim your body anytime you want provided you’re healthy enough to do these workouts

· Yoga is as good as an intense workout: Yoga doesn’t burn as much calories as a normal workout does because it doesn’t consume that much oxygen. You need to weight train your body along with yoga to see results

· Soreness is the proof for a right workout: Soreness should never be a yardstick to measure your achievement since it’s just a biological response like sweating and may vary with people based on their muscular composition; so it’s absolutely fine to not be sore the next day

· Big muscles are strong muscles: There’s a significant difference between training your muscles to be big and training them to be strong. For athletes, strength of the muscle is more important but for bodybuilders the size matters a lot more than strength. So get your goals right

· Early morning exercise on an empty stomach: There is no ideal time for exercise. It all depends on your body’s convenience. Also an empty stomach might tend to make you feel a bit drained and may hinder your workout levels

References:
http://www.womenshealthandfitn ess.com.au/fitness/25-popular- topics/45-8-of-the-greatest-fi tness-myths-busted
http://www.bodybuilding.com/fu n/25-more-fitness-myths-crushe d-by-pauline-nordin.html

Is There a Right Time for Workouts?

For a very long time, researchers have been studying this topic, trying to come to a conclusion. But most of the time, what they observe is that it is only the body that has to be tuned for best results and not the time. The best time of the day is basically when you’re body is ready do it consistently with full enthusiasm. Different people will have different preferences with regards to their workout times. Each body is tuned in unique ways to respond to workouts based on one’s lifestyle and dietary habits. Some early risers will find an early morning workout more convenient as it tends to boost and rejuvenate them to carry on with the day’s work. Some others who can never wake up early might find this an extremely inconvenient commitment and may soon lose interest. It is always better to stack as many cards on your side of the table by understanding how your body likes to be treated.

Following are the points to be considered before you set an alarm for your workouts. This will help you understand if your body is tuned for morning, noon or evening workouts.

Morning Workouts

Morning workouts are generally suggested by a lot of people primarily because of the fact that it tends to boost your metabolism, lower your blood pressure and keep you energized through the day. Various studies have proved that morning workouts pull the necessary sleep triggers in the night and help in getting a good night’s sleep. This is because your body automatically drives itself into hibernation mode due to the high activity levels during the day.

Morning workouts are definitely ideal for early risers but not for the rest of the world. If this doesn’t sound like you, read on to see what afternoon and evening workouts have in store.

Afternoon & Evening Workouts

Your body responds differently at different times of the day based on the level of engagement of your muscular tissue. Your muscles are cold early in the morning after a long night’s sleep and need to be woken up with a bunch of stretches and push-ups. Whereas in the afternoon, your muscles have been warmed up by the days activities and so their strength and endurance are quite high. The likelihood of injuries is decreased during this time. Protein synthesis peaks at this time of the day and so some people find it efficient to perform intense workout sessions in the afternoons and evenings.

For late evening workouts, it is the calories that you packed all through the day that gets burnt making you feel more energized while exercising. Although your body feels fresh after a strenuous workout at night, remember that you ‘might’ tend to find getting a good night’s sleep difficult since your activating your tissues and muscles fully warmed up and active. Also some people tend to have cravings for food after workout. In such cases, night time workouts cause more harm than good since there’s not going to be enough activity to burn the excess calories while you’re asleep.

Reference:

http://greatist.com/fitness/ whats-best-time-work-out

http://www.heart.org/HEARTORG/ HealthyLiving/ PhysicalActivity/When-Is-the- Best-Time-of-Day-to-Work-Out_ UCM_438922_Article.jsp#. V8peqvl97IU

6 Useful Fitness Apps in India

Do you make the same fitness resolutions every single year? A lot of us actively exercise in the beginning of the year and then gradually taper out due to the laziness. We also lose motivation because we feel that it is not making any difference to our body. Always remember that getting in shape is a very slow and gradual process. It takes months of hard work and perseverance to see a considerable change in the way you look.
Technology has taken the lead in various walks of life in different forms. A lot of people these days are keen on tracking their fitness regime in their fingertips. Fitness is not just about your muscles being healthy but also about your skin and other vital organs related to it. A lot of companies are coming up with interesting applications to assist people with their fitness plans. Here are a few applications available in the market for free to give you the boost that’s required to be consistent.

1. Pact: This is quite an interesting app that lets you earn and lose money based on the targets you set up for yourself. This app requires you to set your own daily targets ranging from the distance you run, calories you consume, number of times you climb stairs, etc. Every time you achieve your target for the day, the app rewards you but every time you miss out, you will be charged heavily on your pocket.

2. Fooducate: This is a health app that helps you record and track your calories as and when you eat and also gives you the nutrition grade of food packets when you scan the barcode that’s available on the packet. If the food item gets a negative grade, this app gives you better alternatives.

3. First Run: If you are just planning to run a 5K or a 10K, this is the best app available in the market that will give you the motivation required to do it. It gives you fitness instructions and goal guides to help you get fit for the run in just a few weeks.

4. Mindshift: This app comes in handy for those people finding it difficult to deal with stress and anxiety. It helps you set up a personalized plan once you let the app know how you feel about a particular situation. The tools include inspirational quotes, stories and will give you instructions like take 10 deep breaths, shake your hands and legs, splash water on your face, etc.

5. iDance: This app lets you mix and match from amongst 225 different dance moves based on your interests and lets you create your own personal dance routine. This app comes pre-loaded with interesting instructional videos and step-by-step tutorials which you can also share with friends and do it along with them.

6. FitBit: All of us are quite familiar about Fitbit watches available in the market. They do quite a good job in tracking one’s daily movements including the workout sessions. Usually the app is used along with the wrist watch but it can also be used independently. You can thus watch your calories burn their way out as you are on the move.

References:

https://indianceo.in/2016/01/t op-android-health-apps-to-use- in-india/

http://indiatoday.intoday.in/s tory/the-fit-list-download-the se-10-fitness-apps-to-remain- in-shape/1/449692.html

6 Ways to Have Fun While You Run

They say, “When your legs can’t run anymore, run with your heart”. Running can get boring and strenuous when you do it for a long time. But running is the most effective form of exercise that lets you lose a considerable amount of calories in a short span of time. Running lets your entire body to actively engage in the workout process thereby giving a holistic effect to your body’s fitness. Almost every runner in the world admits that running is not always fun and enjoyable. Often, it requires a lot of push and self-motivation to do it consistently. When done right, running can prove to be a refreshing exercise relieving you of stress. We have some interesting suggestions for you that will help you get on your feet every time and run the fun way.

Go creative with GPS: A lot of people these days are using this technique to convey their wishes to their loved ones. All you have to do is track the route you want to run in such a way that when it gets highlighted it actually conveys something. The track can convey wishes to your close ones or you can even try forming simple figures like a teddy bear or a tree or even your country’s map.
Dirty is the new fun: Once in a while you can engage in mud runs, glow runs or Spartan runs where running goes to a totally different level. The fun part is the fact that it’s a group activity involving a different kind of a trail where the fun is all about getting to play in the mud.
Run with nature: The next time you plan to choose your track, look for ones that are close to water bodies like oceans, rivers and lakes. It’s even better when you run as the sun sets as it has been proven that the hues radiated by the sun at this time have the most relaxing effect. Some people enjoy running by the beach during sunrise and it has almost the same positive effect.
Pet or Buddy –You choose: Try running with your favourite buddy- be it your pet or your friend. If you are a person who loves to talk while running, take a friend with you and catch up on updates. If you prefer to get immersed in your own thoughts instead of talking, take your pet with you and give both yourselves the much needed exercise.
Watch your favourite sitcom/series: Who said the treadmill is boring? All you need to pep it up is a screen in front with your favourite series running. Studies have shown that people who watch their favourite show while running on the treadmill seem to workout for a longer time compared to the ones who simply listen to music.
Take pics/selfies: If you have a small group of friends who also run on a regular basis, try forming a group on Whatsapp and start posting pictures or selfies of something interesting that you find along the path on which you choose to run. Or you can get your friends to hunt for the location that you shared in the picture and ask them to give the same pose in the same location and share the pictures. The best way is to have a few images shared on the group every week, along with clues about the location so that the runners can start hunting for it.

Reference:

http://dailyburn.com/life/fitness/love-running-tips/

20 Minute Workout for Flat Tummy

How many times have you looked at models and thought that their flat and toned tummies are such a far cry from yours? It is true that your tummy is the storehouse of stubborn fat that refuses to vanish easily. You need to do targeted core muscle exercises to burn that extra fat away. While finding an activity that you enjoy doing regularly like walking, jogging or cycling is great, it is also necessary to target the specific areas of your core muscles and engage them to give better definition and shape to your body. The abdominal muscles are quite significant when it comes to providing flexibility, support and posture to your body since they are directly connected to the spinal cord with tissues and muscles. Losing weight in the tummy can be quite tricky but once you know how to target those specific areas, you can feel the burn and see results in 2-3 months.

So here we have listed a few exercises that you could try from home everyday for just 30 minutes and say goodbye to your bulging paunch.
1. Ab crunches: This is a very good exercise for the upper, lower and oblique abdominal muscles. Lie flat on the ground with your feet placed firmly on the ground and your hands clasped behind your head. Now raise your upper body from this position to the extent that you can feel the muscles in your abdomen getting worked and try to stay there for 3-5 seconds. Then bring back your body to the original position. Repeat this 30 times.

2. Planks: Planks are by far the best form of exercise to tone the body holistically. To carry out this exercise lie on the floor with your face down and upper body supported on your forearms. Now slowly raise your entire body off the floor and ensure you get a good amount of support from your forearms and toes when you do this. Carry this out for 3 repetitions, holding the raised position for about 15-20 seconds.

3. Touch your toe: This exercise might sound very simple but it is one of the most strenuous and effective workouts. All you need to do is to stand straight and lift both your hands up in the air above your head and bend slowly and touch your big toe. While doing this you will be able to feel your abdominal muscles and thigh muscles getting worked.

4. Cycle in the air: Bicycling engages a lot of muscles associated with the tummy and hence is considered one of the effective exercises to lose tummy weight. Carry out this exercise by lying on the floor, placing your hands behind your head and bring your knees off the floor. Simultaneously bring your left elbow towards your right knee while performing a cycling motion and then switch your elbows and legs alternatively. Repeat this 30 times.

References:

http://www.womansday.com/health-fitness/workout-routines/advice/g813/tummy-toning-exercises/http://www.healthyandnaturalworld.com/get-a-flat-tummy-at-home-with-these-simple-exercises/

http://www.google.com/url?q=http%3A%2F%2Fwww.healthyandnaturalworld.com%2Fget-a-flat-tummy-at-home-with-these-simple-exercises%2F&sa=D&sntz=1&usg=AFQjCNEhSmvWWrBJeDSL5d_rRNrf4llw_Q

Get Rid of Flabby Arms at Home

Does your arm wave in the wind every time you say good-bye to someone? Or have you always looked at those super cute sleeveless tops with a heavy sigh? Welcome to the world of flabby arms!
It’s a struggle that many people, even those who have succeeded in losing weight, experience all the time. Your flabby arms can either be due to aging or excess body fat. Either way, toning your arms is important and requires a focused approach. Lifting the right kind of weight is very crucial in toning your arms since too much weight creates muscle strain and hence can damage the tendons and too little weight won’t make a difference.
Listed below are a few simple and easy exercises you can do at home that will let you flaunt your arms in no time.

1. Shoulder Press: This is considered one of the most effective exercises as it also helps define the areas connected to the arms like the chest and the back and evenly tones out your muscle mass. Since it involves pushing away and pulling in heavy weights, it is intended for people who wish to have a muscular look. However you can always alter the weights according to your muscle strength. If you don’t have weights at home, grab some water bottles and fill them with grains.

2. Planks: Planks can initially be very strenuous but as days progress you can work your way up. Start with a 15 second plank and increase it every week. If you find it very difficult, try to balance with your knee initially till you reach a point where you are able to balance without it for at least 15 seconds. This not only helps tone your muscles but also works on the muscles of the abdomen and thighs.

3. Skipping: Skipping is one exercise that engages almost every muscle in the body and it also helps tone your body while losing weight. It’s convenient and easy to do and has a lot of cardio benefits. Skipping for 10 minutes helps you lose close to 150 calories.

4. Prayer Pose: Join your hands together high up in the air and feel the strain in your upper arm. This allows your biceps and triceps to also be engaged. Repeat this for 30 times and watch yourself reaching the world of perfect arms.

Reference:

http://www.totalbeauty.com/ content/gallery/tank-top-arms/ p89172/page1

http://www.cheatsheet.com/ life/sculpt-your-dream-arms- with-these-5-easy-exercises. html/?a=viewall

5 Best Ways to Cool-down After Workout

Workouts can take different forms and can be thoroughly relaxing for the mind and body if done in the right spirit. As much as working out is important, the post-workout phase is also a critical part of any exercise routine. This session takes care of tissue repair, strength building and overall recovery and helps you feel really good after a workout. This is exactly why the treadmill has a cool-down setting. The body which had been working out with increased blood and pressure levels for a considerable amount of time requires that minimal activity cool-down session to gradually bring it to its normal working level and de-stress the muscles. Did you know that indulging in a lunch time walk is a nice way of cooling down your intensely worked out brain that’s been slogging all the while?

Here are 5 simple activities that help with the cool down process:

Stretch:Stretches have been proven to give the muscles of your body the necessary push and pull mechanism that will help loosen stiff muscles and also reduce the soreness that can happen the next morning. There are various forms of stretches that you could adopt. Based on the kind of workout you do, you can either do simple arm and leg stretches or do more complex stretches that involve other crucial parts of your body like the abdomen, chest and neck.
Swimming:Most of the gyms these days are equipped with either a Jacuzzi or a swimming pool to help you with the post workout session. This is the most interesting kind of cool down session you can have because nobody can say no to a quick dip session in the pool. A nice warm shower will also do the trick.
Yoga:The beauty of Yoga is that it has health benefits across spectrums. Yoga has solution to almost everything related to your wellness. Yoga may look easy but it includes a variety of complex stretches that wildly help with your flexibility. Yoga discretely favours a lot of parts in your body and is considered the best way to cool down after a workout.
Household Chores:Yes, you heard that right! Not all exercises require highly equipped gyms. Most of the everyday household chores like mopping, dishwashing, gardening, etc. are all good enough to calm your body post workout. Two birds, one stone right?
Hydration:Water does magic in every possible way. Keeping your body hydrated is important especially after an intense workout session when your body has filtered out impurities and has eliminated most of it through sweat. Also remember to drink water in a slow and steady pace and ensure you breathe in and breathe out between sips.

Happy cooling-down!

References:

http://www.mensfitness.com/training/build-muscle/5-ways-to-cool-down-after-a-workouthttp://www.lifehack.org/articles/lifestyle/15-effective-cool-down-exercises-for-every-workout.html

How to Prepare for a 5K Run in 3 Weeks

Running a 5K can be quite an interesting and rewarding experience for any amateur runner or an aspiring marathoner. Just like a full marathon, the 5 kilometer run also requires its own share of practice and training sessions. Usually it is suggested that a build up time of 8 to 10 weeks is required to train yourself for 30 minutes of continuous running which is the approximate time that a beginner will take to complete a 5K. These days a lot of people are expressing interest in marathons and are willing to spare some time in their everyday schedule just to prepare themselves for a run. To support the interests of such groups a lot of associations are organizing marathons almost every month thereby increasing the level of engagement. If you are one such person who has lately thought about completing a 5K run but are clueless about where or how to start, this article will definitely help you get ready for that incredible run.

Things to keep in mind

Choose your running path carefully. Ensure you choose a minimal or no traffic path and keep check of the number of ascents and descents. You could damage your knee in the initial stages, if the terrain you choose is not smooth enough.
If there is traffic always run against the direction of traffic. Also, if you’re running at night, remember to wear reflective gear.
Never worry about the pace in which you run. Always relax and enjoy your run – that’s more important.
Instead of taking big steps, take short and quicker steps and make sure you swing your arms generously.
Focusing on your breathing while you run is very important. When you feel very tired, pause and take a few long breaths.
Use Run/Walk technique when you’re in the beginning stage, where you run and walk alternatively based on your stamina till your body is tuned to run continuously.
Remember to carry your water bottle and stay hydrated throughout your run.

The following training plan will help you increase your stamina gradually and complete the 5K run. This schedule is for four days in a week and has to be done on alternate days.

Week 1

Day 1: 15 minute jog – slow and steady

Day 2: 15 minute jog – quick steps but relaxed

Day 3: 20 minute run – not too fast, not too slow

Day 4 : 10 minute jog

Week 2

Day 1: 2.5 kilometer jog – easy effort

Day 2: 2.5 kilometer jog – easy effort

Day 3: 2.5 kilometer jog – steady effort

Day 4: 10 minute jog

Week 3

Day 1 : 3.5 kilometer jog – steady effort

Day 2 : 3.5 kilometer jog – steady effort

Day 3 : 4 kilometer – steady effort

Day 4: 5 kilometer – steady effort

Remember to rest the day before your marathon and make sure you have a healthy snack (not heavy of course!) before you start.

Reference:

http://www.burnthefatinnercircle.com/members/How-To-Begin-A-Running-Program-Part-2.cfm

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