Fitness

Calorie Burning Yoga Variations

Yoga has always been considered to be advantageous – both physically and mentally helpful. It has many health benefits, including fighting off stress, building muscle, improving flexibility, boosting immunity, and more. But people often wonder if yoga really helps one lose weight.

Here are few yoga variations that get your heart pumping and your body sweating.

Hatha Yoga
This is the most standard and generic form of yoga that you may find at your gym or local studio. It combines a work out and mental discipline, with the goal of integrating and refreshing both body and mind. It consists primarily of poses to extend strength and adaptability and controlled breathing (pranayama).
Calorie count in 60 min: 175 – 298

Ashtanga Yoga
It’s a notably intense and physically athletic kind of yoga, with difficult, fast movements. It’s both cardiovascular and meditative, and depends on the strength of your own muscles to perform the movements. It is supposed to purify the body by cultivating an “internal heat,” that burns off toxins. It additionally builds great strength, flexibility and is known for reducing stress and keeping the mind focused.
Calorie count in 60 min: 450 – 550

Bikram Yoga
This type has a set structure consisting of 26 poses and two breathing techniques. Heated environments increase your pulse rate and metabolism. Though you get hot, the act of sweating helps to manage the inner body heat, and additionally assists in ridding the body of toxins and enhances flexibility within the muscles.
Calorie count in 90 mins: 330

Vinyasa Yoga
Vinyasa is a flowing form of yoga that additionally links the breath with movement. It is a strength-training method and also the completely different poses particularly the standing, arm balances, back-bends and inversions utilize body resistance. The body doesn’t have time to be told, adapt or return to expect what comes next.
Calorie count in 60 min: 550

Reference:

http://www.fitday.com/fitness-articles/fitness/cardio/calories-burned-for-yoga-is-it-enough-for-weight-loss.html

https://www.simplemost.com/how-many-calories-you-burn-in-each-type-of-yoga-class/

https://www.yogatraveltree.com/blog/article/which-yoga-burns-the-most-calories

How does mountain climbing help with fitness?

Planning to try mountain climbing for a fitness adventure? It’s not enough to just show up with your gear and guidebook, you’ve also got to be physically prepared to go the distance, as there aren’t any quick exits from the side of a mountain. Your planning must include spending an appropriate amount of time and energy on getting your body’s physical systems prepared for any kind of obstacle.

Keeping that in mind, here are a few tips you need to keep in mind:

1. Building Strength
Mountain climbing requires a lot of strength. Since it’s not only your body that you need to pull up the mountain but it’s also, a large backpack that your body needs to carry along. Start 3 months prior. Include exercises such as pushups, pull-ups, dips, squats, and lunges. Once your body gets used to this, add extra weight with a weighted vest or a loaded pack on your back. Strength training is a must to build stamina and have control of your weight. Best choice exercises are dead lifts, front squats, bench press and military presses.

2. Increasing Stamina
Most people aren’t going to ‘bag a peak’ in an hour or 2, therefore increasing your stamina is a vast piece of coaching for mountaineering. Having the ability to stay moving and alert, for hours and hours, is a key talent for mountaineers. Any mountaineering exercise plan should include both aerobic endurance (running, cycling, and aerobics classes) and anaerobic endurance coaching (High intensity interval training), which might include both continuous movement and high intensity interval coaching. You need to keep moving your body upwards, activities like step climb (with a pack) and hiking steep terrain are nice for operating those lower body parts which can bear the force of the work once you are truly out on the mountain.

3. Altitude Training

Climbing mountains isn’t like too many different adventure sports, even apart from the danger factors concerned. Sure, the fitness requirements are somewhat kind of like other activities (such as strength and stamina), however with mountain climbing, the higher you get, the tougher your body needs to work. Additionally, it will take days for a body to conform to high altitude, thus it isn’t enough to easily head for the hills and begin coaching. However the nice news is that for shorter length climbs, the potency of your body may be raised through your stamina coaching, and a body that uses oxygen more with efficiency tends to try and do higher at altitude.

4. Climb, Climb, Climb

After all the intense level training, the real test is when you actually step on the rock. And one of the best ways to train is, you guessed it, to go climbing. Climb often, climb hard, and climb smart. Motivate yourself and continue motivating till you reach the top!

Reference:

https://www.seeker.com/how-to-prepare-for-mountain-climbing-the-exercise-regimen-that-will-ge-1765466422.html

http://www.alpineinstitute.com/articles/physical-conditioning-for-mountaineering-expeditions/

https://www.thebmc.co.uk/health-benefits-of-climbing-and-hill-walking

How to keep hydrated for a summer workout

When the temperatures are rising, it can drive some crazy or make them too lazy to get out of the bed for a workout. After exercising in cooler temps, hot and humid days can feel overwhelming. The hotter the temperature, the more risk for dehydration, especially during an intense workout. Running, biking, hiking, even walking feels harder in the heat.

Here are some tips to help you get through your summer workouts:

1.Hydrate yourself –
This goes without saying but the first and foremost thing to keep in mind is hydrate yourself. The more liquids you fill yourself with, the lesser you are prone to fall sick or dehydrate yourself. When to do it? Two hours before workout and sip 4-8 ounces every 15 minutes during exercise. This will also help you stay away from dizziness, cramps and headaches.

2.Wear the right clothes –
Clothing plays a big role during summer workouts. Wearing tight fitting and full sleeve clothes will only make you feel irritated. Lightweight and breathable clothes will are sure to comfort during workouts. They pull moisture away from your skin, so you really do feel cooler.

3.Take cold showers –
It might sound odd, but showering before a workout with cold water not only helps you freshen up but also, helps your body to cool down. Carry a spray bottle with cold water and try spraying every now and then on your face and neck to feel less sticky and refreshed. You can also spray some on your hands, legs and body.

4.Change workouts –
Since the hot weather is going to be around for a few months, adapt your workout accordingly. On hot and humid days, choose cooler cardio activities like biking in the wind, swimming in cold water, jumping rope, running up and down your stairs, or doing strength training routines at home.

Reference:

https://greatist.com/fitness/how-rock-summer-workout-despite-heat

http://www.shape.com/fitness/tips/tips-working-out-summer-heat

How to deal with tight Hamstrings

The hamstring is the muscle at the back of your thigh. When you strain it there is a sudden sharp pain in the area that can render you immobile for a couple of minutes. You’re likely to get a hamstring strain during activities that involve a lot of running and jumping. It is common among athletes and individuals who indulge in sports.

Medically, hamstring strains could also be caused due to dehydration, muscle fatigue, poor blood circulation in legs or due to potassium deficiency.

Although mild hamstring strains may not hurt too much, severe ones can be agonizing. The next time that muscle cramps, try out these easy strategies to help ease them.

1. Stretch out the muscle

To stop the pain, gently lengthen the muscle. Stretch the muscle out encouraging it to let it go. Don’t go too fast or hard, or it could tear the muscle.

2. Drink

Grab yourself an isotonic drink. Isotonic drinks delay the fatigue in your muscles and bring up their performance by 20%. Coconut water and fruit juices may also help.

3. Icing the muscle

Ice application can reduce pain caused by a hamstring cramp. It reduces pain by making nerves in the area less sensitive. Wrap ice in a damp towel and apply it to the injured area for 15 to 20 minutes every two to three hours throughout the day.

4.Warming the muscle

Using heat on the muscle cramp may also be an effective way to relax the muscle and alleviate pain. A warm bath and heat rubs on the affected area can also help reduce the pain.

5. Watch your diet

Including enough nutrients in your diet may minimize how often you experience muscle cramps. Bananas and oranges are rich in potassium. Consuming yogurt, milk and other dairy products that are rich in calcium can be highly beneficial.

References:

https://gmb.io/hamstring-flexibility/

http://optimalsoccer.com/tight-hamstrings/

Boost Immunity With Exercise

Living in a city with our fast-paced lifestyles comes with its share of undebatable benefits – we are all used to and completely love the lifestyles we have!

However, this is not to say that it does not have its fair (or unfair?) share of downfalls.

We often hear people complain of many ailments and they often have to take a break from work to recoup – has our lifestyle led to the degeneration of our immunity? How do we work on boosting our immunity?

While the fat loss benefits of exercise have been talked about too often, what we need to focus on are the health benefits that exercise result in.

Here is how exercise can boost your immunity and keep you healthy.

Exercise helps reduces stress

Stress is one of the major factors that affect your immunity – if you find yourself stressed all the time, odds are that your immunity levels drop and you are prone to more illnesses. Exercise helps keep stress at bay and boosts immunity.

Exercise strengthens your mental health

Exercise helps release endorphins – the famous happy hormones that keep some mental illnesses at bay! There is nothing like a healthy mind to help a healthy body. And what better way than maintaining good mental health to boost your immunity?

Exercise keeps your bones healthy

Regular physical activity keeps your bones healthy – it keeps you more energetic and fit and thereby reducing any risk of bone related injuries that occur when you are not moving enough.

Exercise keeps you fit

In general, exercising keeps you fit and keeps away a host of lifestyle diseases that include diabetes, obesity etc. This is a huge factor in today’s world where more and more people are prone to such disorders.

So, how do you ensure that you boost your immunity by exercising regularly?

It does not have to be a drastic change! Here are five quick things you can do right away to stay fitter.

A short walk every day that lasts for 30 minutes or going for a run in the morning.
Playing any sport of your choice regularly
Cycling is a great way to keep yourself healthy without feeling like you are exercising!
Committing to an exercise routine – join a gym or a fitness class!
Getting into a home exercise routine – there are a host of videos from where you can watch and learn to exercise at the comfort of your home!

Exercising is not complicated but the benefits it does bring are a whole lot including boosting your immunity. So, quit making excuses and take up some form of exercise today to stay fit and healthy!

THE NEUROSCIENCE OF SPORTS

In schools, we are told to use a brain like a muscle – constantly put it to use, think, solve your math problems, and ideate to keep it working as well as it can. But get this – working your body muscles can benefit your brain too! Studies have declared links between mental and bodily agility and fitness. Read on to find out how some of your favourite sports activities help your brain grow!

1. Aerobics: The hippocampus, i.e, the core of the brain’s memory systems responds well to aerobics exercises. Your memory boosts, and so does your cardio-vascular strength!

2. Walking & Cycling: Studies have also shown that certain activities help with memory formation, and not just retention. Controlled experiments revealed that these activities helped to learn a foreign language!

3. Basketball: Playing basketball has been proven to increase a person’s attention span. And if you feel like you don’t want to get out-of-breath just yet, even bouncing a few balls with your friends helps. Now keeping your eye on the ball equals focus, literally too!

4. Running & Swimming: They don’t call it “Runner’s High” and “Swimmer’s High” for nothing. And no, it’s not just a release of endorphins that is behind it, which is a common misconception since studies found that endorphin levels in the blood spiked after prolonged exercise. Endorphins are large molecules, and they can’t move from the blood to the brain, so it’s unlikely that they are the sole chemical responsible for your brain’s high. A chemical called Anandamide is responsible too – and it moderates the psychoactive and feel-good highs of the brain. It leaves one with a feeling of elation, euphoria, and a better state of mind.

5. Table Tennis: It happens to be the world’s best brain sport. A brain imaging study from Japan found that just 10 minutes of table tennis increases activity in the prefrontal cortex and cerebellum – it encompasses focus, hand-eye coordination, spins, and strategies in one action-packed game.

6. Martial Arts: Martial arts actually enhance the brain’s physical structure. Researchers found that people who participated in a form of martial arts had higher gray matter tissue density, resulting in better brain activity.

So don’t be lazy or dismissive about sports – it’s a workout for your whole body, all the way upto the brain!

References:

https://www.sharecare.com/health/sports-and-athletic-performance/what-sports-help-stimulate-brain

Outdoor activities that are actually fitness routines

What is the first thing people do when they decide to get fit? Sign up for an exercise class!

You probably think fitness involves spending a lot of money and signing up for expensive gyms or exercise classes. This is far from the truth.

There are so many outdoor activities that can actually be a fun fitness routine!

Whether it is a run on the beach or playing football with your friends – there are so many ways in which you can get fit without it feeling like a chore.

The whole point of fitness is to move and physically exert yourself – posh gym mirrors and fancy equipment are just new age add-ons!

Here are some outdoor activities that can actually be excellent fitness routines.

1. Cycling

Remember when cycling was just about letting your hair down and going around with friends? Your favourite childhood activity can become a trusted fitness routine. Cycling is actually a lot of fun and whether you want to bike to work or choose to set aside some time for cycling, it can be a great way to get fit!

2. Playing a sport

It could be tennis, badminton or cricket – no matter what your favourite sport is it is surely a great way to stay fit. You will not only burn fat and get in shape but you also get to learn a new skill.

3. Hiking

What if you could have fun with your friends or explore new places while still getting fit at the same time? Going on a hike is your best bet! It is an excellent way to build strong legs as you walk your way up while at the same time – it definitely will not feel like exercise!

4. Swimming

Going for a swim is really relaxing and is also a real fun way to stay healthy. Swimming can be a great fitness regime because not only is it great cardio but unlike many other exercises, you don’t lose the motivation to keep at it because it is so much more exciting.

5. Running

Going out for a run not just clears your head and keeps you fresh – it is great exercise! When done regularly and on a consistent basis, it can be an excellent fitness routine. What’s more? All you need is a pair of shoes to get started.

6. Surfing

Surfing is not just a fun activity and an excuse to get outdoors and on the beach – it is also an amazing way to stay in shape. While surfers do look like all they do is relax it is a very physically strenuous activity that can help you stay fit!

Choosing the Right Exercise Program for You

If there is one thing everybody universally agrees on it is that exercise is good for you. Irrespective of your age or your goals, getting some amount of exercise is good for everyone unless you have a medical condition that prevents you from doing so.

Exercise brings with it a host of benefits not just for your body but also for your mind. Exercising keeps you active, keeps lifestyle diseases at bay and also acts as an excellent mood lifter.

However, the most important decision you need to make before you choose an exercise program is finding one that fits your requirements. It is important to consider a whole lot of factors before choosing a program and it is not just about “what you feel like doing!”

In an age where almost everything from aqua aerobics to vinyasa yoga is so accessible to us, how do we choose the right exercise program?

Here are a few factors that you must consider before choosing the right program for you:

1. Goals

The first and foremost thing to ask yourself is “What are my goals?” Depending on whether your goal is fat-loss, general fitness or improving your stamina – pick a program that works for you. For instance, yoga works best for those who want to improve both their physical and mental health while cardio with some weight training is best for those looking for fat loss.

2. Prior Medical History

Getting a go-ahead from your doctor is non-negotiable. Understand if you have any medical limitations or prior injuries that might prevent you from doing a specific form of exercise and take it into consideration before choosing.

3. Make reasonable commitments

Be honest with yourself about how much time you can commit to an exercise program – once you do this, you can pick something that works for your schedule so that you are not tempted to skip class later on account of not having enough time!

4. Motivation Levels

Some people are self-motivated to give any exercise program their best whereas other people need to be pushed. In case you are one of those people who need more external motivation, go for a workout that involves a workout buddy or a trainer who can push you!

5. Include Variety

Most people who choose to exercise lose motivation soon because exercise starts to get monotonous. If you are someone like that, choose a program that includes variety so that you look forward to exercising!

6. Current Fitness Levels

It is depending on how fit you are that you should pick the program for you – in case you are not very active or fit and you pick something that is too intense, there is a good chance that you might give up very soon. Make sure you pick something you can handle so that you feel motivated to keep at it.

Things to Consider before starting a Fitness Program for Older Adults

It is never too late to start getting fit – no matter how old you are, doing something to keep yourself fit is always a great idea.

Especially as we grow older, it is important if not essential to do some form of exercise.

Apart from just keeping you fit there are a host of benefits that come along with fitness such as keeping your blood pressure in check and preventing lifestyle diseases that are common as you get older.

However, it is important to keep a few factors in mind before starting a fitness program, especially if you are older. It is definitely not advisable to wake up one day and start a rigorous exercise routine because this will cause more harm than good.

1. Consult with your doctor

The first and perhaps the most obvious step is to get a go-ahead from your doctor. Consult with your general physician and take his inputs on what kinds of activities are best suited for you and whether it would be productive to go ahead. In case you have any specific problems, make sure you consult the specialist.

2. Pick activities that are moderately intense

Unless there are specific instructions from your doctor to perform low intense activities, pick something that is moderately intense. This will help ensure that you see some results and also ensure that you do not over strain yourself to a point of exhaustion. It is definitely not advisable to start with a high intensity program!

3. Consistency

The most important thing about picking any fitness program is the consistency . This will definitely give you more results than doing something sporadically!

4. Finding an exercise program with personal attention

Most places do not offer you personalized attention from the get go –whether you are training alone at the gym or working out in a group class, there are times when your trainer is not paying enough attention. Make sure you find a program or hire a personal trainer at least during the initial months to ensure that there are no problems.

5. Plan your exercise routine to include variety

Make sure you include a good variety of exercises in your workout routine – this is critical especially in case of older adults because you do not want to overwork a particular muscle or not pay attention to one part of your body. Tailor your workout plans in such a way that you get an overall comprehensive workout.

References

https://www.cdc.gov/physicalactivity/basics/older_adults/

http://www.nhs.uk/Livewell/fitness/Pages/activities-for-the-elderly.aspx

Supplements – How they contribute to a fitness routine

We all have a certain fitness goal we would like to achieve. If your goal is to build muscles and body mass, just a meal plan and lifting weights will not cover all the energy your body needs to get there.

For better performance, accelerated fat loss and muscle building, supplements are the answer! Think of it in terms of a video game: Supplements are like the power-ups that made the Mario brothers grow twice their size. They help in effectiveness of your fitness routine and give you more strength to hit your goal faster.

Here are the five most common supplements that are used and how they contribute to a workout:

1. Whey Protein

It is most crucial for pushing protein synthesis and has milk protein that has high level of amino acids. It digests food faster and starts building muscles. It contains small peptides which are small proteins that help increase blood flow to the muscles.
Best bet – 30 mins before workout have 20g and 40g within an hour after training.

2. Creatine

This helps you gain 5 kgs of body weight and increases strength too. You’ll notice that your energy level has comparatively risen as well – allowing you to do more reps with weights .

Best bet – 5g before workout

3. L-Glutamine

Want to improve your immune system? Reduce muscle recovery and soreness? Glutamine comes to the rescue! When other tissues need this supplement; they will often leach this amino from muscle stores, so supplementing it makes sense.

Best bet – Take 5g, 3-4 times a day so the body has a constant supply

4. Omega – 3 Fish Oil

Fish Oil has several benefits for both muscle gain and weight loss and studies say that has the most scientifically proven health benefits than any other supplement. It provides the perfect balance of omega-3 fats and unsaturated fatty acids in the purest and most concentrated way possible.

Reference:

https://www.bodybuilding.com/fun/top-5-supps-for-faster-muscle-gain.htm

http://www.intense-workout.com/supplements.html

https://www.bodybuilding.com/fun/explosive-growth-your-summer-supplement-strategy.htm

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