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If you think going to a gym and using equipment is the only way to an effective workout, think again! “Your body” is the greatest equipment you need for a workout and most of the time it is the only equipment you need.
However, many factors come into play while exercising without equipment. Swapneel Hazare, Founder Shield Fitness spills the beans on making “equipment-free” workouts very effective.
Goal setting, Planning, and Programming:
Align your fitness program with your fitness goals to get visible results. Ensure there is enough variation in the training program. It is advisable to train under the supervision/guidance of a fitness expert who has customized the training program to meet your goals.
FIIT Principle includes Frequency, Intensity, Time, and Type of activity:
Do about 3- 5 workout sessions at home during a week. Frequent training under supervision will help your body adapt, avoid injury, and get results.
You need to work out at a particular level of minimum intensity for your body to respond positively and show results. Increasing intensity will help you get stronger, witness weight drop, the fat percentage drop, and enhance cardiovascular fitness. Intensity during a workout is measured by Heart rate or Rate of Perceived Exertion (RPE). The intensity of exercise can be classified as Low, Moderate, or High. It is important to gauge your fitness levels. Working out in a moderate to high intensity for about 30 ï¿½ 50 mins during each training session is recommended for the best results.
It is a myth that only “long” training sessions are beneficial. An effective workout routine lasts for 30 – 60 mins depending upon the activities/exercises planned for the session.
Different types of training like Bodyweight Training, Cardio Training, HIIT, Tabata, HIIRT are available to choose from. Select your blend of programs making them specific to your training goals.
Time Under Tension:
Since your workout is sans equipment, there will be no added external load, so use the time under tension (TUT) principle to make the workout challenging and increase the intensity of the exercise.
For example in push-ups, if you use a simple tempo of 3-2-3 which means u take 3 seconds for the eccentric phase of lowering your body to the ground and 2-second hold at the bottom, and 3 seconds in the concentric phase of pushing up, it will increase the intensity of the whole exercise making it more effective.
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The Volume of Exercising:
- Volume is the amount of work done/performed by you in one set/exercise/session.
- The simplest way to calculate volume is Sets x Reps.
- Volume Load = Sets x Reps x Load (weight).
- Your goals can be achieved by gradually increasing your workout volume for each session.
Make your workout fun and challenging by working out with a friend, partner, family member, or office colleague. Training in the company of others is always beneficial as it helps you push your limits, stay motivated, and enjoy the training. A training buddy can give you cues about your form and push you through those final few reps. A partner could add new ideas and dimensions to the workouts.
Remember the most reliable equipment is your mind and body and they will lead you to success. (IANS)
What Is Bullying?
Bullying is a pattern of recurrent aggressive behavior in which one person (or a group of individuals) in a position of authority intentionally intimidate or abuse another individual to cause bodily or emotional harm to that other. Bullying may take place in either a physical or verbal manner. Bullied individuals, as well as those who bully others, may have long-term repercussions.
Bullying may occur anywhere, at any time, in person or online (cyberbullying), and can take many forms, including verbal, physical, and social. Bullies utilize their position of power — such as physical strength, knowledge of something embarrassing, or popularity — to exert control over or damage other people. Many people assume that bullying occurs solely during childhood; nevertheless, bullying does not necessarily stop after a person reaches the age of adulthood.
Bullies in adulthood can take the form of a threatening boss or colleague, a controlling partner, a relative, or any other type of person. Even in our personal and professional lives, we sometimes encounter adult bullies who can be harmful to our mental well-being.
Bullied individuals, as well as those who bully others, may have long-term repercussions. | Photo by Unsplash
How To Deal With An Adult Bully?
For obvious reasons, adult bullying can be a painful and challenging experience for anybody who finds themselves on the receiving end of such behavior. Knowing how to deal with the antics of a bully properly, on the other hand, may help you learn, develop, and feel better levels of confidence. When you find yourself in this scenario, one of the most crucial things to remember is that you must not exhibit the bully any signs of fear. This might be difficult, depending on the sort of bully you are dealing with, but bullies enjoy fear, encouraging them to continue with their terrible conduct.
Maintaining a sense of connection with other people while dealing with bullying is quite essential. Bullies usually see alone persons as easier targets since they have a smaller support network to challenge them.
Courage and a support network are significant advantages; but, reporting the bully is also an excellent line of action. Contrary to common opinion, just ignoring a bully does not always prompt them to cease their behavior. Adult bullies of all kinds often interpret being ignored as a sign of weakness, encouraging them to continue bullying. If someone is bullying you, don't be scared to speak out and report the individual.
No one can make you feel inferior without your consent ~Eleanor Roosevelt
Keywords: mental health, bullying, bully, bullied, courage, abuse, harass, support, cyberbully
Silver and gold have always been preferred when it comes to wearing jewellery. Right from the times of monarchy in India, wealth and riches have been associated with wearing gold and silver for the various properties they have. Copper is a metal that has always been worn by the poor. It is not a metal that carries a significant association with health or wealth, but wearing at least one article of copper is extremely beneficial for health.
Copper is a reddish-brown metal that cannot be worn on its own. It has to be worn in the form of an alloy to prevent a reaction. Copper oxidizes in air and forms a green layer on it when exposed, much like the Statue of Liberty. Usually, bangles, chains, or rings of copper always have brass and traces of silver in them which helps with stabilizing its reactivity.
Wearing copper with stones in it looks very aesthetic, but copper is not durable enough to hold the stones, which is why it is fashioned into elaborate designs and sold. Copper is very malleable, and over time, the bangle or ring will take the shape of the wearer's hand or finger.
A copper ring Image source: Wikimedia commons
Jewellery made out of copper can be an excellent health indicator. Copper helps metabolize bodily functions faster, and the wearer experiences relief from indigestion. It also soothes joint pain, headaches, and arthritis. Using copper utensils also aids those with deficiencies. Since copper is absorbed slowly into the body, there is no fear of causing any kind of imbalance.
Sometimes copper leaves a greenish tinge on the skin. This happens when it oxidizes with sweat. This stain can be washed away with soap and water, but the fact that it appears is noteworthy. It is an indicator of too much acidity in the body. Greenish skin appears when the wearer's diet includes too much meat or acidic foods.
Copper might not be a very attractive metal, but wearing it has a lot of benefits for the health. It regulates metabolism, assimilation, and indicates health. It is definitely a good idea to wear copper jewellery at least once in a while.
Keywords: Copper jewellery, Copper is a health indicator, Metabolism, Oxidation, Benefits of copper
By Md Waquar Haider
When popular smartphone brands like Xiaomi and realme entered the laptop market in India last year, they were expected to shake the existing giants, specifically under the Rs 50,000 category. However, chip shortage and supply crunch have somewhat dented their plans to make a significant mark to date. According to industry experts, the issue with smartphone makers entering the laptop category is two-fold. The first one is a massive supply crunch in the laptop component market and only big brands are able to get volume and supplies.
The other factor is that the traditional players are very strong in the consumer laptop market. Top 3 players control more than 70 per cent of the market and strong portfolio, distribution, and channel reach as well as brand marketing has helped them massively. "New brands can surely make a dent in the consumer laptop market but are challenged by supply issues right now. Watch out for them in 2022 as and when supply situation eases up," Navkendar Singh, Research Director, Client Devices & IPDS, IDC India told IANS.
Dominated by HP Inc, Lenovo and Dell, the traditional PC market (inclusive of desktops, notebooks, and workstations) in India continued to be robust as the shipments grew by 50.5 per cent year-over-year (YoY) in the second quarter (Q2), according to IDC. Notebook PCs continue to hold more than three-fourth share in the overall category and grew 49.9 per cent YoY in 2Q21, reporting a fourth consecutive quarter with over 2 million units. Desktops also indicated a recovery as shipments grew 52.3 per cent YoY after recording the lowest shipments of the decade in 2Q20.
According to Prabhu Ram, Head, Industry Intelligence Group, CMR, driven by the pandemic and the associated accelerated pivot to remote work, learn and unwind culture, PCs have been witnessing heightened demand. "Despite the current supply chain constraints, PCs are here to stay in the new never normal. In the run-up to the festive season, established PC market leaders will continue to leverage their brand salience and gain market share," Ram told IANS.
According to industry experts, the issue with smartphone makers entering the laptop category is two-fold. | Photo by Manuel on Unsplash
"On the other hand, there is a niche market for those new market entrants that are able to differentiate themselves from the competition in terms of features and value. "Alongside, they would need to back it with strong brand messaging to create awareness and recall amongst the target consumers," Ram added.
HP maintained its lead in the India PC market with a 33.6 per cent share as its shipments grew 54.2 per cent annually. Dell Technologies continued to hold the second position with a 22.1 per cent share and an impressive 86.1 per cent YoY growth in 2Q21. Lenovo maintained the third position with a share of 17.8 per cent in 2Q21.
Arvind Suraj, Research Fellow, Jawaharlal Nehru University (JNU), said that there is always a trust issue with new brands. "You won't buy a laptop in 6 or 7 months just like smartphones. In this case, we often go for existing players. Brands like Lenovo, HP, ASUS and Acer have already gained our trust," he said. (IANS/ MBI)
Keywords: Chip, shortage, laptop, market, India, Xiaomi, hp, dell, brands