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Physical activity or exercise may help you maintain a healthy lifestyle and lower your chances of acquiring many illnesses. Regular physical exercise may significantly enhance your quality of life. So, start your day off right with these workouts that incorporate strength and flexibility.
Begin by stretching your muscles | Photo by Chalo Garcia on Unsplash
Start extending your arms and feel your whole body stretch from the soles of your feet to the tip of your fingers. Take three to four long, deep breaths to calm yourself. Keep stretching for about 2-3 minutes
Planking helps to maintain balance and coordination. | Photo by Sergio Pedemonte on Unsplash
Take a pushup posture, with the weight of the body resting on the forearms, elbows, and toes. It is important to have the arms exactly below your shoulders, with your whole body in a straight line and your back straight. Hold the same posture for 30 seconds and repead thrice in total.
Pushups help in building upper body strength. | Photo by Fortune Vieyra on Unsplash
Place your hands approximately 36 inches apart on the floor while keeping your body at arms' length. Lower your chest nearly to the floor when you take a breath in and exhale. Taking a deep breath out, push your upper body back up to the beginning position while tightening your chest muscles. Do 3 sets with atleast 8 pushups in each set.
The mountain climber really is a full-body exercise. | Flickr
Take a top press-up position, weight on hands and toes, arms straight, legs extended. Bring one knee to your chest, then return it to the starting position. Rep with your opposite leg, then alternate legs throughout. Do 3 sets with 12 repititions in each set.
Jumping Jacks are a basic, easy-to-do exercise that can be done anywhere and at any time. | Photo by Rodrigo dos Reis on Unsplash
Stand with your legs together, your knees slightly bent, and your hands resting on your thighs. Open the arms and legs out to the sides, keeping the knees bent. Arms extend beyond the shoulders, and legs broader than the shoulders. Return to your starting position by bringing your arms and legs back to your sides. You can do jumping jacks as fast as you can and for as many minutes you wish.
Keywords: exercise, home, workout, plank, pushup, jumping jack, mountaim climber, stretching
The process of staying healthy starts with choosing workout that backs your other healthier habits. It is essential that your chosen workout doesn't just help to make you fit, but also keeps energy levels up and provides an overall energy boost.
There are questions that need to be answered when you pick a suitable workout from the fitness basket. Essentially, the answers need to be very honest to avoid any lasting damages later on. The following pointers can be followed.
Understand the goal of your workout. Unless that's not set, chances of picking the wrong workout are possible. The end result gets reflected in an unhealthy and possible damaged body. A thorough research of exercise forms, benefits and advantages to be gained needs to be researched in a comprehensive manner. It will be conducive in the picking process. Following fads is all okay. But the workout needs to suit one's needs and not get influenced by fads. Now that the basics have been drummed in the minds, the next step would be to choose the suitable workout from the few options out there.
An ideal cardio session allows for burning substantial calories. Running or walking is two good ways to do cardio. If weight loss is the chosen end result, then cardio helps start things and warm up for more intense workouts.
This ancient Indian exercise method is perfect for ab overall strong and fit body through a mixture of postures
For stronger cores, Mat Pilates is the proper choice. Along with toning the core and abdominal muscles, lower back, hips and buttocks, this workout is all about focusing on body strengthening and flexibility and lean muscles building. A flexible and controlled body will be quite possible. In fact, machine Pilates combines the benefits of both weight training and Yoga.
The workout technique alternates between small episodes of high intensity exercise and less intense rest. The varied exercises depend on the targeted body part for improvement.
This is perfect to build strength with weight training. Weights in workout routine can result in sturdy muscles and bones along with lesser injury threat. But weight training is not body building or creating a bulky body, its about toning the body and building muscle. Muscle building comes from premeditated practice and requires hard work complete with weight-gain diet and supplements intake. Choose the right workout for a healthy body.
(Article originally written by Sheetal Shah) (IANS/MBI)
Keywords: Cardio, Yoga, Pilates, HIIT, Weight Training, Workout, Gym, Weight Lifting, Exercises, Health
By Cathy Carter
In a workout routine, warm-ups are essential to prepare for solid and hardcore exercises. Similarly, your body needs some ‘warm-up’ to have a quality and steady energy production to facilitate the exercises. The best products to opt for to enhance your gym performance are pre-workout supplements.
However, these supplements are made of different ingredients that affect your general performance. The most common pre-workouts that you might find on the supplement aisle are made of caffeine to give you the energy and momentum that you want.
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Nonetheless, some people are sensitive to certain stimulants such as yohimbine, caffeine, and ephedrine. Bodybuilders opt for another breed of pre-workouts that will give the same or better effect to your gym session. The best option for them would be a pre-workout with no caffeine.
So what are these non-stim pre-workouts?
What is Non-Stim Pre-Workouts
A non-stimulant pre-workout is a supplement that is free of any stimulation ingredient. They are ideal for bodybuilders who are sensitive to stimulants, so they provide that alternative make them as competitive as the rest. These pre-workouts with no caffeine are an option that offers multiple benefits that will impact your performance and the results of your activities.
So why should you opt for non-stim pre-workouts?
Benefits of Non-Stim Pre-Workouts
There are four significant benefits of pre-workout with no caffeine. Some of the reasons why you should give them a try include
- Enhance Blood Flow
Non-stimulant pre-workouts are known to enhance your blood flow. That increases the pump and power to perform multiple exercises in one workout session. They act as an ignition to your adrenaline so that you can have that energy to keep pushing yourself to the ultimate levels.
- Improve Your Focus
One notable benefit of non-stimulant pre-workouts is that they are proven to increase your focus in the gym. Concentration is essential because it helps you perform exercises correctly and give you that attention to avoid injuries. Focus also keeps you in check because you can perform at your best without any distractions from other gym members or anything external. It is a suitable ingredient to ensure you complete all your routines.
- No Side Effects or Crash
Non-stimulant pre-workouts do not have any side effects on a user. That is excellent news because the scare of having to chill for a couple of days before you can get back to the gym is terrible. Similarly, side effects hit awful, and they can affect your form since they directly affect your health.
That will induce several days of training, and you might lose out on competition if that is what you are aiming for. A crash will also affect your mentality as a bodybuilder because you will be more cautious of what you will consume due to the traumatic experience of the drastic side effects of other products.
- Increase Recovery and Endurance
Non-stimulant pre-workouts help in the fast recovery of a bodybuilder. You get to heal quickly from a brutal workout session, and your muscles repair faster than usual. They also keep you going long enough to test and improve your endurance.
Non-stim pre-workouts are the go-to solutions for anyone sensitive to stimulants. They have tons of benefits to the user, and they are worth getting.
(Disclaimer: The article is sponsored and hence promotes some commercial links.)
One of the most common changes post-pandemic is the global adoption of the ‘work-from-home (WFH) culture. As professionals set up their indoor workstations, their overall physical activity has reduced.
The shutdown of public spaces like gyms, beaches, and parks, coupled with restrictions on other outdoor activities such as walking, jogging, or cycling, has further added to the problem, says Dhara Tanna, Senior Vice President of Fitternity. Advocating for the inclusion of varying forms of exercise in one’s daily routine, Tanna believes individuals can achieve their fitness goals right from the safety of their homes.
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Here are some workouts that she suggests you can easily include in your WFH regime to seamlessly achieve the balance between work and well-being.
Before starting your workday
It is essential to start your day with a calm and relaxed approach. Engaging in some breathing exercises like pranayama or anulom vilom will help you stay focused and stress-free. Further, practicing these will ensure lowered blood pressure, heart rate, and risks of depression. These exercises are also known to better the symptoms of diabetes and effectively lower chronic pain. They help in keeping the body adequately oxygenated, which is very necessary during the present times.
Walk and talk
With most office meetings turning into conference calls, you end up staying seated for long time periods. You can start taking your calls while walking around your workspace to stay active. Apart from improving your blood circulation, it will also help you benefit from the much-needed break from screen time. Additionally, walking induces the release of healthy endorphins or happy hormones in the body as well as helps in loosening muscles. You can even increase your steps by going to the kitchen for water; instead of sitting with a bottle. You can also keep yourselves motivated by having a healthy competition with a friend or family member on who achieves the most steps.
Replace screen time while you take your in-between breaks with some quick stretches. They are beneficial for both the mind and the body. It will provide muscles and joints with the required movement while simultaneously breaking the monotony of sitting in one position for far too long. It even reduces soreness and stiffness. Some of these exercises like neck rolls, side stretch, back and upper back stretch, seated hip stretch, spinal twist are a few stretches that can be performed right at your desk. Just like our body, our eyes also need some rest.
Eyes need rest too
Eyes have muscles that also require proper exercising to stay strong and healthy. One such easy exercise to reduce eye strain while working from home is the 20-20-20 rule exercise. One should practice to look away from the screen after every 20 minutes and focus on any object that is 20 feet away for 20 seconds. This will surely work as a strain relief to your eyes.
To stay fit, people need to include at least 150 minutes of moderate-intensity physical activity per week; or 75 minutes of vigorous exercise weekly. You can pick from a wide range of workout regimes that can be easily done at home. Some of these workouts include Yoga, Zumba, Pilates, Functional Training, and High-Intensity Interval Training (HIIT) among others. To stay on track and enjoy the best results, you can even join online classes. Most such digital platforms even offer the option of one-on-one training with instructors.
With fitness being the top priority of many, these are just a few things that one can include in their daily lives. Professionals can make adjustments in this plan depending on their specific work routines, says the Fitternity expert.
However, to regularly engage in some form of physical activity is something you can’t afford to compromise. Consistency is the primary ingredient in the recipe for a healthy life. Exercise not only improves a person’s physical health but also works wonders for their mental well-being. (IANS/KB)
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