Friday February 28, 2020

Follow These Tips to Stick to Your Fitness Resolution

8 ways to stick to your fitness resolution

0
//
Fitness regime
One of the most important resolutions that is made by many is to live a healthy lifestyle and practice a sustainable fitness regime. Lifetime Stock

With a brand new year most of us contemplate on our flawed decisions and make resolutions to do better in the coming year. One of the most important resolutions that is made by many is to live a healthy lifestyle and practice a sustainable fitness regime.

Studies suggest that many resolutions are broken within the very first month of the year, while several others give up as the year ends due to irregular working patterns or low will power or even lack of perseverance. Amaresh Ojha, CEO and Founder, Gympik suggest few ways that might help one to stick to their fitness resolution.

Fitness regime
Read what can help you improve, in terms of both your health and fitness. Lifetime Stock

Self-awareness

Change starts when you measure where you stand and how far you need to go. You need self-awareness before you can achieve self-improvement. Keep a regular check on your growth cycle and constantly observe and read what can help you improve, in terms of both your health and wellness.

Maintain a daily journal

Maintain a workout journal to record each workout you do. It is interesting to look back when you see the progress you’ve made. Depending on your capability, make smaller changes such as run 100 meters more than the past week, do 1-2 more reps more with an increased weight, increase your workout time by 10 minutes etc.

Fitness breakfast
Do not skip your breakfast if you want to achieve your fitness goal. Lifetime Stock

Don’t skip breakfast

You must not skip breakfast as it is the first meal of the day and it helps in breaking your overnight fast. If you skip your breakfast, you add to this fast which might affect your metabolism. So, make it a habit to have breakfast within two hours of waking up. Consuming a healthy breakfast reinstates the glucose levels in the body and lowers your stress levels.

Don’t beat yourself up

You may skip a yoga or cardio session once in a blue moon, which won’t make much of a difference. But if you skip them for days this will disrupt your healthy lifestyle and you will notice strength losses. In order to return your body to pre-holiday levels, begin with 10 to 12 minutes of cardio at a normal intensity. Then gradually, add time till you get back to your previous workout duration. To return to weight training, use the same resistance as before but lessen your reps by about a third and then gradually increase going back to your normal workout patterns.

Eat at regular intervals

It is important that you plan your meals to avoid last-minute hunger-driven decisions which may lead to unhealthy eating habits. Once you disrupt your eating patterns, it is difficult to get back to the rhythm. So, eat as per your diet but at regular intervals so that you do not gain or lose weight in an unhealthy way.

Use health monitoring/fitness apps

Use fitness and weight monitoring apps to have a better understanding of your fitness journey. Install your favourite fitness app and keep a track of your everyday growth.

Exercise wherever and whenever

Do not restrict yourself to gyms and aerobic classes when it comes to exercising. Walk a few extra miles, whenever possible. Moreover, research says that household chores like cooking, laundry, cleaning your car or mopping burn a substantial amount of calories.

Also Read- Students who Use Internet Excessively Likely to be Anxious During Tests: Study

Take one step at a time

Last but not the least, go ahead even if you take small steps. It happens to many of us often that if we miss a day of exercise or have a cheat day, we lose focus and feel like we have failed. But that is not the case, we must understand that we are in a continuous process of improvement and every time we fail, there is always the next day to get on track. Do not feel pressured to do it all at once or nothing at all. (IANS)

Next Story

Here’s Why Vaping Can Make You More Prone To Inflammation and Infection

The predominance of these periodontal pathogens in the mouths of e-cigarette users and traditional smokers is a reflection of compromised periodontal health

0
Vaping
While vaping has quickly grown in popularity in recent years, a growing number of people are falling ill or dying from vaping-related illnesses, the study said. Pixabay

Using e-cigarettes alters the mouth’s microbiome — the community of bacteria and other microorganisms — and makes users more prone to inflammation and infection, researchers have found.

While vaping has quickly grown in popularity in recent years, a growing number of people are falling ill or dying from vaping-related illnesses, the study said.

“Our study suggests that vaping electronic cigarettes causes shifts in the oral environment and highly influences the colonisation of complex microbial biofilms, which raises the risk for oral inflammation and infection,” said Indian-origin researcher and study co-author Deepak Saxena from the New York University in the US.

“Given the popularity of vaping, it is critical that we learn more about the effects of e-cigarette aerosols on the oral microbiome and host inflammatory responses in order to better understand the impact of vaping on human health,” said co-senior author Xin Li. For the study, published in the journal iScience, the research team examined e-cigarette vapour and its influence on the oral microbiome and immune health.

“The oral microbiome is of interest to us because research shows that changes in its microbial community as a result of environmental and host factors contribute to a range of health issues, including cavities, gum disease, halitosis, and medical conditions such as diabetes, cardiovascular disease, and cancers,” Saxena said. They also evaluated how vaping influences infection efficiency of oral pathogens in cell lines using a novel e-cigarette aerosol generating machine and measured pro-inflammatory immune mediators.

Through oral exams and saliva samples, the researchers studied the oral microbiome of 119 human participants from three groups: e-cigarette users, regular cigarette smokers, and those who had never smoked. Gum disease or infection was significantly higher among cigarette smokers (72.5 per cent), followed by e-cigarette users (42.5 per cent) and non-smokers (28.2 per cent).

Using 16S rRNA high throughput sequencing, a technique used to profile microbial communities, the researchers observed different microorganisms in the saliva of e-cigarette users, cigarette smokers, and non-smokers. For instance, e-cigarette users had an abundance of Porphyromonas bacteria, while an increase in Veillonella bacteria was found in both e-cigarette and cigarette users.

Vaping
Using e-cigarettes alters the mouth’s microbiome — the community of bacteria and other microorganisms — and makes users more prone to inflammation and infection, researchers have found. Pixabay

“The predominance of these periodontal pathogens in the mouths of e-cigarette users and traditional smokers is a reflection of compromised periodontal health,” said Li.

The researchers also found that the altered microbiome in e-cigarette users influenced the local host immune environment compared to non-smokers and cigarette smokers. IL-6 and IL1ß — cytokines involved in inflammatory responses — were highly elevated in e-cigarette users. Cell studies also showed upregulation of IL-6 after exposure to e-cigarette aerosols, resulting in an elevated inflammatory response.

ALSO READ: India Has The Most Number of Spotify Users in 18-24 Years Age Group (Tech Report)

Moreover, e-cigarette aerosols made cells prone to bacterial infection, which points to a greater risk for infection in e-cigarette users, the study said. (IANS)