Are you Really Fit - Test your fitness levels
Exercise for some means going for a walk, moving around the house, taking stairs every day or some people may be on an weekly exercise schedule. You may be committed to all these exercises but get tired easily. Listed are few DIY (do-it-yourself) fitness tests you may try at home, in the gym or in a park. Self-assessment is the most important aspects of exercising that helps you know how fit you are, your flexibility, stamina and endurance and muscle strength. Let us see some self-assessment exercises.
1. Flexibility: Sit on the floor with feet together and extended out. Try to reach as far as possible. If you are able touch your toes or beyond - excellent, ankles - good, shin - average and knee - poor. Simple yogasanas or various stretch exercises help you attain flexibility.
2. Stamina and Endurance: Check you resting pulse. An average heart manages 70-80 beats per minute. The lower the rate the stronger is the heart which also means that your heart is pumping more blood in lesser number of beats. The range to test is 62-88 beats per minute. For people with hypothyroidism the heart is likely to be lower and this does not mean that their heart is pumping more blood for lesser beats. Another way to check your stamina is by taking stairs. If you are huffing and puffing after taking stairs it means that you have to improve your stamina. Stamina and Endurance can be improved by doing cardio vascular exercises like walking, running, swimming and cycling etc.
3. Muscle Strength: To test your muscle strength crunch your abs and come up to a 40 degree angle. If you can hold for 20 seconds it is a start and good if you can hold for 30 secs. or more. To check the lower body strength sit in a comfortable position with your fit flat on the ground. Cross your arms over your chest and attempt a full stand up. Women of 18-40 years should be able to do 17-20 full stands in 30 seconds and men of same age group should manage 19-23 full stand ups. The best way to improve muscle strength is to include weight training in exercise routine.
Based on the scores from above tests, you can plan your fitness or exercise routine. Most important thing to remember is not to neglect your diet. A healthy diet is important for regular exercise, it keeps you fit and helps you exercise with out getting stressed.
Yoga - Improve Blood Circulation
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Downward Facing Dog (Adhomukha Shavanasana ) to Horse Pose (Ashwasanchalana )
Method: Get down on all fours and then lift your knees off the floor and press feet flat on the floor. Press your palms into the floor and push yout chest towards the thighs, keeping the knees straight as shown in the figure-1. Stay here for 2-4 breaths. Now bring your right feet in between the arms, keeping the left knee on the floor. Press your palms into the floor, keeping your hips down with your chin up as shown in figure-2. Stay here for two breaths and then go back to original position. Now bring the left leg in between arms, keeping the right knee on the fllor. Stay here for 2 breaths. This is one round. Repeat this 10 times.
Benefits: This movement loosens up all the joints of the body and opens the hips. It helps relieve hunch back and round shoulders. It improves blood circulation from head to toe. Good to do this pose before or after any sport. Good for sportspersons/athletes.
Weight Training Advantages & Myths
Was reading an article about weight training its advantages and myths. Found it really interesting and thought should be shared with others. Many people believe that weight training is for body builders and makes you look bulky. Mentioned below are few myths surrounding weight training.
Myth 1: Weight training causes muscles to bulk up.
Fact: There are 2 types of weight training - one for body builders and other for toning your muscles and keeping yourself fit. Weight training for toning your muscles and general fitness requires working out with moderate to light weights with more repetitions and less amount of protein diet. Body building requires heavy weights with lesser repetitions and protein rich diet. For general fitness 60gms of protein per day is sufficient where as this number is more than double for a body builder. So weight training for general fitness - tones muscles, strengthens the body, makes body flexible and burns fat.
Myth 2: Weights are not for women as they bulk up like men
Fact: Women have higher oestrogen levels than compared to men which do not allow muscles to bulk up. If at all they need to they will have to take supplements. So the possiblity of women bulk up by weight training is ruled out. Infact weight training is good for women as it protects them from osteoporosis, arthritis etc. So ladies must not ignore weight training.
Myth 3: You put on weight when you stop weight training
Fact: This is truth for any kind of fitness training let it be cardio or weight. As long as a person is exercising the body is fit and firm. When you stop it the muscles become sloppy and you put on weight because the fat gets accumulated in the body as you are not burning it.
Myth 4: A person burns fat faster if he does aerobics and weight training the same day
Fact: The American School of sportmanship recommends that weight training should not be mixed with any cardio workout that extends more than 20 minutes. Aerobics is intensive workout and it leaves out less energy for weight training and you end up cheating which means you are not doing work out right. Cardio is a must but moderate.
By reading all this I think it is clear that weight training should become a part of workout atleast twice a week to tone muscles and gain strength. Remember to stretch properly after any form of training.
Top 10 Cardio Exercises
You already know that one of the most important things you can do for your weight loss goals is regular cardio exercise. There are so many choices out there. Below are the best cardio activities for burning calories and getting in great shape.
1. Running
Running is one of best activities you can do. It doesn’t require special equipment and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes. You should watch your knees and ankles for any discomfort or pain.
2. Cross-Country Skiing
Cross-country skiing is an incredible cardio exercise. The best of this is that it involves your upper and lower body, which means it doesn’t take much to get your heart rate soaring. A 145-lb person burns about 330 calories during 30 minutes of skiing.
3. Bicycling
Cycling gives great cardio. It uses the power in your legs, you’ll increase endurance while burning anywhere from 250-500 calories in 30 minutes, depending on your speed and resistance.
4. Elliptical Trainer
The elliptical trainer protects yours aching joints from high impact activities and is a great way to build endurance. If you use one with arms, it’s just like using a cross-country ski machine. A 145-lb person burns about 300 calories in 30 minutes.
5. Swimming
Swimming, is a full body exercise. The more body parts you involve in your workout, the more calories you’ll burn. Spend 30 minutes doing the breastroke and you’ll burn almost 400 calories. You don’t have to worry about high-impact injuries as the joints are fully supported.
6. Step Aerobics
Step is one workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes if the intensity high. It might look complicated but step is easy to learn if you start with a beginner class or video.
7. Rowing
Vigorous rowing can really get your heart rate up and works on your arms like crazy. In 30 minutes, a 145-lb person can burn about 300 calories provided you do it with liveliness.
8. Rock Climbing
Rock climbing burns as many as 380 calories in 30 minutes. It has a high learning curve and you use strength and power with your arms and legs which is good again. It also requires lots of techniques and special equipment so you don’t hurt yourself. Being mentally tough is an added advantage.
9. Walking
Walking is a great exercise; it burns about 180 calories in 30 minutes. Adding sprints, hills, or even a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly and keep you head up, swing you’re your arms and back straight.
10. Handball
Similar to racquetball (but without the racquet), the side-to-side sprints while playing will strengthen your legs and get your heart rate up. The learning curve of the game is high, practicing a lot before you can even hit that little ball. A 145-lb person burns over 400 calories in 30 minutes.
Tips for Fast Weight Loss - Best Cardio/Aerobics Exercises
Cardio exercises are proven to burn calories at a sustained rate and to lose body fat. They are the best weight loss exercises ever. Plan a Cardio workout with these tips and loose Body weight by melting the body fat.
Cardio Weight Loss Exercises are the best though they take time. Usually 2-4 weeks to start showing results.
Remember to follow a magical 2 step formula to lose maximum weight in minimum time.
- Lower your calories.
- Increase the amount of calories you burn.
Dieting without exercising is the major reason why people fail to see results. When it comes to losing fat, exercising is the Big Fish.
How often should I perform Cardio?
Perform cardio at least thrice a week. It is the minimum. If you want larger fat loss then add a fourth and fifth day as time goes on. Remember to keep the intensity high.
What duration is the best?
30-45 minutes of High Intensity Cardio is best to see significant effect. It should be continuous effort. If you are a starter, you may perform for 20 minutes. But at least 30 minutes is must to burn calories efficiently.
What is the best time to do Cardio?
Morning is the best time for Cardio Exercise as carbohydrates are minimum at this time. Another time to perform is after a Weight Training Session as the body has depleted carbohydrates and the cardio Exercise will use up body fat for energy. But if you want to do it later in the day just ensure that you do it on empty stomach.
What are the best Cardio Exercises?
Jogging, Stair Climbing, Cycling, Brisk walking, treadmill exercises, Ski machines and elliptical exercises are the best cardio exercises. These exercises provide a sustained effect on your body and can be maintained for a certain period of time.
Also the exercise should be upgradable and have an option to add resistance. It is same as Muscles need Progressive resistance to grow, your cardio respiratory system needs additional resistance to come out of comfort zone and produce consistent results.
Human body is constantly trying to perform activities with the least energy expenditure and your heart and lungs are no exception.
Treadmills, Bicycles and Step Aerobics provide upgrading benefits and are the highest rated Weight Loss Exercises.
As time goes on you will do cardio easily and the need to add resistance arises. Treadmill helps doing this. Joining a gym will solve all these problems.
Consistency is the Key to loose Weight and burn fat.
Any activity that increases the heart rate to target zone and maintains it for at least 20 minutes would be considered as good cardio/aerobic exercise.
Maximum Heart Rate = 220 minus your age.
Target Zone = 70-80% Maximum.
Example:for a 30 year old guy/girl
220 minus 30 = 190 beats/min maximum heart rate.
Target zone = Between 70 % of 190 and 80% of 190
Target Zone = 133 to 152 beats per minute.
How to measure Heart Rate during a Cardio workout?
Feel your pulse at your wrists for 6 secs and then multiply by 10 (crude method) -This will give the Heart Rate.
Standard Method - Use Heart Rate Monitor in tread mill to easily know your heart rate.
Also some people use Breathing as a measure. Very inaccurate but works.
How many calories are burned in Cardio sessions?
Depends upon the type of exercise, intensity of exercise and the duration of session. In a treadmill cardio exercise 10-12 calories are burned every minute if performed at high intensity. High Intensity cardio exercises burn up to 400 calories per hour.
One Last Tip -
Many people who do Cardio Exercises avoid Weight Training. It is grave mistake. It is best for you to add at least 3 times weight training per week to add to the calorie burning effects.
Cardio and Weight Training complement each other and help you lose fat. Also its the only way to ensure that you do not lose Muscle mass.
If your aim is not to build Muscle , then just weight train to tone your muscles. But never neglect Weight Training.
Remember Get Thin fast just like Get rich Quick never works. People waste their precious years and also spend few thousand dollars and still look the same.
Chest Exercises - Barbell Decline Bench Press
Target
- Pectoralis Major, Sternal
Instructions
- Lie on your back and face up on the decline bench with feet under leg brace.
- Use a wide overhand grip and dismount barbell from rack and hold it over the chest .
- Slowly lower the weight to upper chest.
- Push the bar up until arms are extended.
- Repeat the exercise for 3-4 sets with 12 repetitions in each set.
Chest Exercises - Chest Dips
Target
- Pectoralis Major, Sternal
Instructions
- Mount on the dip bar with a oblique grip that is bar diagonal under palm and arms straight with shoulders above hands.
- If you are using a assistance lever on the dip bar step on to it with hips and knees bent.
- Lower your body by bending arms and allowing elbows to spread out to sides.
- When you feel a slight stretch in chest or shoulders push your body up until arms are straight.
- Repeat the exercise for 3-4 sets with 12 repetitions in each set.
Honey Cures - 10 Reasons why you have to buy Honey
Honey contains minerals and vitamins that are lacking in refined sugar.- It can soothe stomach ulcers and heartburn.
- It might help cure colon cancer as per the latest research.
- Honey-soaked gauze can be wrapped around wounds and burns, it acts as a great first aid to wounds.
- Try one table spoon of honey if you have a sore throat. Honey is good for sore throat.
- Honey cures cough.
- On an empty stomach, drink a glass of water mixed with 1 tablespoon of honey. It prevents constipation.
- It boosts your energy and immunity.
- It helps with virility too.
- Honey form the Queen Bee has been is rich in collagen.
Care for a Carrot
The next time you feel like eating an ice cream or gulab jamun reach out for half of a cup gajar ka halwa made of low fat milk you can get more benefits than you might have imagined.
Known scientifically as Daucus Carota, carrots are high in fiber, carotene, potassium, thiamin, niacin, vitamin b6, folate and manganese. It is also excellent source of antioxidant compounds, and richest vegetable source of the pro-vitamin A carotenes.
These antioxidant compunds help protect against cardiovascular disease and cancer, and also promote good vision especially night vision. 100 gms of carrot contains about 1890 IU carotene. Beta carotene again helps to protect vision. After getting converted to Vitamin A in the liver, it travels to retina and transformed into rhodopsin, a pigment necessary for night vision. Besides, beta-caretene’s powerful antioxidants actions provide protection against the development of cataract (leading cause of blindness in elderly people).
Carrots also contain small amounts of carbohydrates, essential oils and nitrogenous composites which have sweetening, anti-anaemic, healing, diuretic, re-mineralising and sedative properties. Carrots can also improve appearance of skin, hair and nails, and can promote colon health as they are rich in fiber. Carrot juice everyday prevents bodily infections and is valuable for adrenal glands.
Chest Exercises - Pec Deck Flys
Target
- Pectoralis Major
Sit on the machine with back on pad. Place forearms on padded lever. Position upper arms approximately parallel. Release foot lever.
Push levers together and return until chest muscles are stretched. Repeat.
Do 3-4 sets with 12-15 repetitions in each set.
