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Actress Nushrat Bharucha Shares Her Concept of Fitness

She also stressed on the importance of meals in an individual's daily life and also gave some health tips to youngsters

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Nushrat_Bharucha
Nushrat Bharucha.

Bollywood actress Nushrat Bharucha does not believe in the “size zero” fad. She says the concept of fitness is more beyond having a size zero body type.

“Being fit does not mean one has to be a size zero. There needs to be a balance and one needs to understand what works for his/her body type and fix their own benchmark. Eventually it is all about how one feels on the inside, whether you are energized enough to survive the day and not feel too lethargic at any point,” the 33-year-old told IANS over an e-mail interaction.

After entertaining the audience with her acting skills in movies like “Sonu Ke Titu Ki Sweety” and “Pyaar Ka Punchnama”, Nushrat Bharucha has now joined international chef Vikas Khanna for his three episode web series called “Kitchen, Khanna and Konverstations”.

She got featured in the first episode of the show, where both the celebrities cooked healthy meals with the addition of Quaker Oats.

Nushrat_Bharucha
Nushrat Bharucha.

Sharing her fitness routine, Nushrat Bharucha said: “When I am shooting and when I am on the set, it depends on the film and what I am training for…my meals completely depended on what my trainer advised me to eat. Whether he tells me to follow a strict no carbs diet or an ‘only-fruits’ diet, I achieve results by sheer motivation. ”

She also stressed on the importance of meals in an individual’s daily life and also gave some health tips to youngsters.

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“Eating is as important as eating right. I feel that millennials today are very pressed for time and are constantly on the go. I genuinely wish there were 42 hours in a day because I have so much work to do. Often when on the run, meals are skipped, and we feel that a meal skipped means we are not putting on any weight.

“But the truth is that it is a bad idea! However, we ignore that if we forget to eat during our meal times, we are ending up putting on more weight in the long run. So, eating regularly and the right food is equally and as important as your diet,” she added. (IANS)

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Follow These 8 Steps to Manage Exercise Induced Asthma

8 tips to handle exercise induced asthma

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exercise asthma
Symptoms of exercise-induced asthma during or following exercise include chest tightness or pain, cough, shortness of breath, wheezing, underperformance or poor performance on the field, fatigue and prolonged recovery time. Pixabay

Exercise induced asthma is a condition of respiratory difficulty (bronchoconstriction) that lasts several minutes. It is triggered by aerobic exercise. Its causes include medical conditions, environmental factors, and medications.

Symptoms of exercise-induced asthma during or following exercise include chest tightness or pain, cough, shortness of breath, wheezing, underperformance or poor performance on the field, fatigue and prolonged recovery time. Dr Rajesh Gupta, Additional Director, Pulmonology, Fortis Hospital, NOIDA shares some steps to manage this problem.

Eight steps to manage Exercise Induced Asthma:

exercise asthma
Exercise induced asthma is triggered by aerobic exercise. Pixabay

Sports selection can be helpful in guiding an athlete toward the performance of sports in environments that are less likely to cause bronchospasm. A sport with less prolonged aerobic demands (e.g. sprinting, weight lifting, baseball, football) is better tolerated by affected athletes.

Choose a time or place to exercise, preferably when the air is warmer and the humidity is higher. An indoor gym, changing from running to swimming automatically increases the humidity of the environment.

Altering breathing techniques from predominant mouth breathing to nasal breathing can result in less bronchospasm during the performance of an activity because the inhaled air is both warmed and humidified. If you are mouth breathing; breath through a scarf, handkerchief or mask.

Initiate a 15-30 minute warm-up, followed by a 15-minute rest period.

exercise asthma
Exercise induced asthma is a condition of respiratory difficulty (bronchoconstriction) that lasts several minutes. Pixabay

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Administer preventive medication (short-acting �2 -agonist, long-acting �2 -agonists, mast cell stabilizers and Antileukotriene drugs) 15-30 minutes before the commencement of the exercise or competition.

Educate the patient and coaching staff to recognise the symptoms early.

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The first step of treatment of an acute attack of Exercise Induced Asthma includes immediately removing the patient from competition or play. The patient needs to be providedimmediate administration of rapid onset, short-acting �2 -agonist via a metered-dose inhaler (MDI) using a Spacer device. If the patient’s response is not satisfactory, transportation to an emergency facility is initiated, because the EIA attack may escalate.

Encourage to continue the exercise with the reassurance that proper treatment can allow an unhampered performance in case of most individuals. (IANS)

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Fitness Coach Chelston Pinto Shares Tips to Stay Fit at Home

Home workouts the need of the hour

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Chelston Pinto fitness
Fitness coach and football player Chelston Pinto, who is part of Decathlon's ambassador programme, believes that it may be hard to start with home workouts. IANS

Bengaluru-based fitness coach and football player Chelston Pinto, who is part of Decathlon’s ambassador programme, believes that it may be hard to start with home workouts, but these are the best way to stay fit at your own convenience.

As part of the Decathlon community, which supports and brings together driven sports personalities and inspirational people who share their knowledge and experiences, the trainer helps people stay fit, online.

Excerpts from his IANSlife interview:

Q. What do you think are the most common mistakes people make while training?

Pinto: People tend to rely a lot on what they see online and want instant results, but in reality fitness is all about sustaining a healthy and well-lifestyle depending on individual and realistic goals. Fitness is an ongoing lifelong process not just a fad workout!

Chelston Pinto fitness
Chelston Pinto feels that exercising at home is the need of the hour. (Representational Image). Pixabay

Q. Many global fitness trackers have reported a decline in daily activity during the lockdown. Why do you think this is?

Pinto: It is normal to see a decline since people are at home which is also psychologically a place to relax. This is a major change for people who do most of their walking, running and exercising outdoors. But it’s important to move around while at home and my advice is to make sure you do so every 15-20 minutes and do make the effort to workout from home.

This is why along with Decathlon, we have created a series of virtual workouts to keep everyone moving and active from home as a part of the #PlayItSafe initiative to help people stay fit and active while staying safe at home. We have created a series of virtual workouts ranging from strength and conditioning, circuit training, sports conditioning and yoga. These workouts are accessible on Decathlon’s blog and across its social media channels. We have received a phenomenal response, so do check them out.

Topping the #PlayItSafe campaign was the eeHallympics 2020′ initiative to keep everyone’s competitive spirits up following the postponement of the Summer Olympics this year. Hallympics was a series of fitness challenges across social media platforms, designed for home and easily doable from one’s hall, living room or even from the confines of a kitchen. Our ehome’ athletes were given two challenges each day with a three-hour window to complete the challenge and upload their video. We had over four thousand participants in excess of a 100,000 views across our social media channels with participation from nine cities.

Q. You advocate a lot for home workouts. Why are they so effective?

Pinto: I would say it’s the need of the hour. For the general population who are busy with their commitments at work or family, there is a need to stay fit and workout at their convenience and home workouts are best whether its pre-recorded videos, live sessions or an online training plan.

Chelston Pinto fitness
“People tend to rely a lot on what they see online and want instant results” says Chelston Pinto. IANS

Q. Taking up a sport is not readily thought of as an option for fitness. What are its benefits ?

Pinto: My philosophy is all about putting your fitness levels to test while playing a sport. This helps a client to understand what they really need to work on in terms of conditioning, stamina, strength, balance or any other aspects. Sports also add an element of fun and competition which is the key to fitness as an ongoing process.

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Q. There is a new ‘normal’ in everything. What do you think are going to be the new fitness trends now?

Pinto: The new trend would be adapting as a coach to train clients in different ways. For clients, to understand their bodies and what works for them so that they can workout on the go without relying on one trainer or a single online portal alone. (IANS)

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Breathing While Exercising Harder for Women Than Men: Study

Both men and women have the capacity for phenomenal athletic achievements

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breathing women exercise
Researchers have found that breathing during difficult exercise may be harder for women as compared to men. Pixabay

While both sexes have the capacity for phenomenal athletic achievements, researchers have found that breathing during difficult exercise may be harder for women as compared to men. Know more about health and fitness.

The study suggests one possible way sex could affect exercise dynamics and potentially also contribute to differences in how men and women experience airway disorders such as asthma and chronic obstructive pulmonary disease (COPD).

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“The amount of work the respiratory muscles have to do to breathe a given volume is greater in women. It is thought that this is due to women having smaller airways than men, which causes the airflow resistance to be higher,” said study researcher Paolo Dominelli from the University of Waterloo in Canada.

breathing women exercise
Women face breathing problems while exercising due to smaller airways. Pixabay

For the findings published in the FASEB Journal, the research team recruited six men and five women to perform two maximal exercise tests, in which participants gradually increased their level of exertion on a stationary cycle until they were exercising as hard as they could. Participants breathed through a mouthpiece attached to a large bag. During one session, the bag was filled with normal room air.

During the other, the bag was filled with a mixture of oxygen and helium. Each bag contained the same amount of oxygen, and participants were not told which mixture they were breathing on which day. A small tube was inserted into the participants’ nose and throat during the tests to monitor the pressure inside the oesophagus.

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This procedure allows researchers to measure the amount of work required to breathe. When the bag contained the helium mixture, the results showed no differences in the work of breathing between men and women.

When it contained room air, breathing required significantly more work for women than men, the researchers said. The researchers cautioned that the differences observed in the study relate to size and sex and that there is great variability in airway size among different individuals. (IANS)