Tuesday, September 27, 2011

Some dos and don'ts of gymming

Everyone seems to have their own theory on the do's and don'ts of gymming. We separate the wheat from the chaff

While you may think you know a lot about fitness, experts say that most injuries occur due to misinformation you gather from unreliable sources - a friend, colleague or something you saw on television. Avoid believing everything you hear. Experts say there are loads of myths in fitness that might actually cause injury and stop you from getting the best workout. injury.

Myth 1 : Running on a treadmill puts less stress on your knees than running on the roads
It doesn't matter if you run on asphalt or on your treadmill. Running impacts the knees because your body weight relies on your joints, which causes stress. Try to reduce this impact by varying your workout instead of running for a long time at a stretch.

Myth 2: Ab machines help get rid of belly fat
While there are loads of advertisements in the market claiming to get rid of that stubborn fat around your waist, don't believe all of them. While an ab-crunching machine will help strengthen muscles around your middle and improve posture, only a strict diet and exercise regime will help you burn off that fat. Experts suggest to follow a workout that includes both cardiovascular and strength-training factors that will decrease your overall body fat content.

Myth 3: An aerobic workout boosts metabolism even after you finish working out
While this is true to some extent, the amount is nearly not as much as you'd like to believe. It is true that your metabolism continues to burn at a slightly higher rate after you finish an aerobic workout, but the amount is too small to be taken into consideration. You'll probably burn only about 20 to 30 extra calories in the day.

Myth 4: Swimming helps lose weight quickly
Swimming regularly is good way to increase lung capacity, tone your muscles and even help de-stress you. However, it isn't going to really help you lose many pounds. Since the water supports your body, you're not working it as hard as you should be. Swimming also makes you feel hungry, which makes it possible that you might end up eating more than usual after a swim.

Myth 5: Yoga helps relieve all types of backache
Yoga helps when your backache is muscle-related because the stretches and positions can help. However if your back problems are related to a ruptured disc or other similar problems, yoga is not the answer. What you could ideally do is check with your doctor if yoga will really be able to help you.

Myth 6: Working up a sweat is a must
Don't think that sweating is necessary when you workout. It is possible to burn a number of calories without breaking a sweat: Light weight training or walking for instance

Myth 7: Re-starting your regular routine after a break
Never make the mistake of trying to accomplish too much too soon. Even if you feel okay while doing it, you are harming your body of doing too much too soon. If you've had a break of a few days/ weeks between a workout, you may feel tempted to go back to your normal regime on day one itself. While you won't immediately feel the strain, you'll feel it in time.

Myth 8: You can't go wrong on machines
While it may seem that an exercise machine will automatically put your body in the correct position, that will happen only if the machine is properly adjusted for your weight and height. Have a fitness expert tell you what setting is apt for you instead of trying to figure it out yourself. You'll avoid the risk of injuries this way.

Myth 9: Pain is good
Don't believe in the no pain-no gain theory. While some amount of soreness a day after working out is normal, searing pain while working out is not a good sign. Experts say that an exercise should not hurt while you're doing it. If you're in pain, you're either not doing the exercise correctly or are putting pressure on an injury you already have, which is causing you pain.

Source: http://timesofindia.indiatimes.com

Wednesday, September 21, 2011

Gain weight the healthy way!

We tell you how to gain weight the healthy way. While you must have seen realms of print being wasted on telling people how to lose those extra inches and burn those cumbersome calories, there is also a section of people who, hold your breath, actually find it tough to put on weight! Are you one of those? While you're probably the envy of family and friends, trying to pile on a few pounds is not as easy it is made out to be. At least not for everyone. When it seems that all those juicy cheeseburgers and chocolate bars are not helping you gain even an ounce, you know you need to do something more to get meat on your bones. Because of the high prevalence of obesity and weight problems in our culture, more emphasis is laid on loosing weight than gaining weight. People who are too skinny need not fret. Here are some tips to gain weight the healthy way:

Calories: Our bodies have a need for a set number of calories each day. This need is based on your age, gender, height, weight, and activity level. In order to gain weight, you will need to take in more calories than your body needs to maintain your current weight. You can find out what your needs are by visiting a dietician or nutritionist. Find out a diet that is healthy as well as rich in calories. You don't want to gain weight by harming your body.

Nutrients: There are six essential nutrients that our bodies need to function - proteins, carbohydrates, fat, vitamins, minerals, and water. Each of these nutrients has its own function and is needed in different amounts. The way to get them in the right proportion is through the foods that we eat, and in some cases, by the supplements that we take. Your goal for gaining weight will be to eat a well-balanced diet in order to get all of these nutrients in.

Frequency: It may be helpful to eat every couple of hours in order to get enough food and calories in. Set a timer on your cell phone or put it in your appointment book to remind you to eat. Eat smaller meals every few hours instead of just three large meals a day.

Supplements: If you don't get enough calories just from your food, you can consider using supplements in between meals. However, always check with an expert beforehand. You don't want to consume something that is wrong for your body.

Weight Lifting: Nothing builds muscle like weight lifting. If you are unsure of what to do, work with a trainer to set up a program that fits your schedule and needs.

Source: http://timesofindia.indiatimes.com

Friday, September 16, 2011

Is there a best time to exercise?

Not really, say experts! For most people the best time to do exercise is the best convenient time. If you are doing exercise at a particular time daily then you are more likely to see results.

It is often found that those who do exercise in the morning are more disciplined and are unlikely to skip exercise at any cost unlike those who do exercise in the late evening.

Though there are researches on exercise they are still limited. So it is difficult to fix the right time to exercise. "Some people can wake up early in the morning and can easily do exercise without fail. But others are lazy to get up early. So for them it is always better to do it according to their convenience," says Bindu S, a fitness expert.

But some research shows that you have more endurance in the late afternoon as the body temperature is at its highest and so strength and endurance are greater. "Not many can afford to workout when they feel like due to various family and work commitments. So even if you are doing your workouts at a time you despair, don't feel sorry for your body can easily adapt to any circumstance," says George Joseph, a personal trainer. George says more than the physical aspect missing the exercise routine can have psychological impacts. "The guilt feeling that you could not do the exercise can bring forth many negative emotions. This would affect your productivity the whole day.

The good news is, whether it is morning or late evening what matters is you do the exercise regularly. So, happy exercising folks!

Source: http://timesofindia.indiatimes.com

Monday, September 12, 2011

Food therapy to beat the blues :)

In a daze, feeling low, lost in your own world? Don't know what's happening with you? Perhaps you are mildly depressed.

Not to be mistaken with the serious form of depression, we all have our mood swings and bad days. Sometimes we just do not know why we are suddenly feeling restless/irritated or disinterested. Here are ways to brighten up your mood.

Eat chocolate: Even research and studies have proved this. You can get over your depressed state with a bar of chocolate

Food therapy: The way to a man's heart is through is stomach. Now, now this is true for women too. We all love to dine outside so we can choose from a huge platter of multi cuisine options. Don't we all feel good after a hearty meal? The next time you are depressed order your favourite pizza or have the tangy pani puris that you love. You will definitely feel the difference in your mood.

Shopping: Yes, women swear by them. This is one of those things that can be a pleasurable experience no matter what your mood. Shopping is sure to lift your spirits and take the burden off you.

Hydro therapy: Nothing like standing under the shower, you will notice how water therapy can soothe you. Give it a try once and you wish you could bathe forever.

Music: Ever wondered why we never get bored of hearing some songs? Yes, that's our favourite number. But why? Music can have a therapeutic effect on your mind.

Movie spree: Every movie leave an impression- some pleasant and others unpleasant. Remember watching those movies that made you laugh your heart out? Now is the time to watch them again just to make you feel good.

Phone a friend: It always feel light after you share your feelings with someone. So just pick up the phone, dial your reliable best friend's number and talk. You will feel better.

Still can't figure out what to do? Get up, take a deep breath and bring that smile back on your face for the day has only just begun and everyone has a right to happy life. Isn't it?

Source: http://timesofindia.indiatimes.com

Monday, September 5, 2011

Medical checkups: For 30 year olds

The importance of regular medical check ups is highlighted only when you suddenly encounter health problems you clearly can't predict.

Isn't it better to be safer than to be sorry later? Timely medical checkups could make all the difference between prevention and cure; especially when each decade comes with its own set of lifestyle ailments. To help you outline which tests such medical check ups involve, here is a list of medical checkups for 30 year olds.

Check ups for men and women at 30
Electrocardiogram - This test helps in establishing a baseline for your heart, making sure it is working fine and pumping blood in a fluid manner to all parts of the body. This test must be done once every 4 years, once you cross 30.

Rectal exam - This is a must-do exam for people who have crossed 30 in order to keep away from health conditions such as haemorrhoids, rectal injuries, or any cancer.

Tetanus - Your tetanus shot must be up to the mark once you have crossed 30.

Blood pressure - Blood pressure is something as common as cough and cold nowadays, blame it on the stressful lives we all lead.

Cholesterol - Check your cholesterol levels to determine whether you have a tendency to develop high cholesterol later in life. This will help you gauge how right or wrong your dietary intake is, as well.

Diabetes - A blood or a urine test will make sure whether you suffer from diabetes or not.

Eye tests - It is a must to go for an eye check up once every 2 years, after you cross 30.

Dentist - Dentists usually advise that a good dental checkup must be carried out once every 6 months.

Sexually transmitted disease check - This can be done once every 5 years if you have sexual relations with one partner. However if you have multiple sexual partners, then once every six months would be a good idea.

Checkups for women
Breast exam - Have your breasts examined when you visit the doctor for regular pap smear and pelvic exam tests.
Pelvic exam - It is a must-do exam once every 2 years after 30.
Mammogram - Even though mammograms are usually advised post 40, getting one when you crosss 30 will help establish a baseline for later mammograms.
Pap smear - It is an extremely important test for women, which helps in preventing cervical cancer from developing. It is a must do test once every 2 years.

Checkups for men
Testicle self-exam - Check for lumps and if you find any, then consult a doctor immediately.
Testosterone levels - It is always best to get the testosterone levels checked once you have crossed the 30s mark.
Prostate exam - Even though the prostate exam is advised to men who have crossed their 40s, getting on in your 30s helps in establishing a baseline for later comparison.


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