Tag Archives: cardio exercises

Weight Loss Exercises for Women

Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what you eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.

Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most of us dont know about exercising is that it helps release “happy hormones” in the body that helps naturally stimulate your mood helping you destress, reduce anxiety and in general feel good about your self. If you dont like exercising alone you can get your friends together to help you get started on a routine. You can even mail us at fitness@fitho.in to find a fitness buddy to help you get motivated.

Here are a few exercise techniques that you help you get started immediately.

CardioTraining: By far the best exercise for women to lose weight.  Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong.

Equipment free cardio exercises for women:

- Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes. Running tips can help you not only burn effective calories but also to prevent injury while running.

- Ghost/Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes. (more…)

— this article is written by a dietitian @ FitHo
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Spinning for Weight Loss

Spinning is a popular group  stationary cycling session which promises to make your fitness goals a reality. Spinning involves different techniques like interval training, high intensity and variations in cycling for burning calories, building endurance and stamina and strength. Spinning is a hybrid form of stationary cycling that is conducted by an instructor to the beat of fast music.

Cycling (Cr/freedigital)

Spinning is getting popular  as many find spinning a fun way to lose weight. But is spinning as effective for weight loss like other forms of exercise? Does it focus on overall body toning? Does it exercise every muscle of the body and support a complete body workout.

The basic position of the body is sitting and cycling all the time pedaling with a few variations to keep the sessions interesting while cycling to the music. Therefore spinning is mostly a lower body workout. The  leg muscles are worked while the upper body is neglected. It is an incomplete workout for those looking for an upper body toning or overall body muscle development. This routine burns quite a few calories at a moderate level of intensity but you could literally burn more calories and get a better toned body with running with same the effort put in a spinning session.

As every form of exercise has advantages and disadvantages the biggest plus point to spinning is that it is highly motivational  as it is a group training session which keeps you pushing harder to be more competitive. The cycles can be adjusted to ones comfort levels and the entire concept is a lot of fun. It is basically cardio exercise that  can be compared to running. The only difference being you engage your entire body while you run but here you only move your legs. (more…)

— this article is written by a dietitian @ FitHo

Ideal Weight Loss

If you were given a choice to lose weight how much would you want to lose and what should be your ideal weight loss.It would make life comfortable if you know that how much weight you could lose within a month and after x months you would reach a desired weight. Suppose you lose 4 kgs a month and by the end of 6 months you would be able to lose 24 kgs. You could actually calculate the expected weight loss and set the time limits according to your own choice. Read this article on ideal weight to set target for your weight loss.

Weight Loss (Cr/freedigital)

There are some important points that you should keep in mind while planning your ideal weight loss.

Body Composition Analysis: This is the first step towards Ideal weight loss. Body composition analysis gives you a report which tells you about how much fat and muscle percentage is there in your body at different parts. BCA also tells you what your daily caloric requirement is and how many calories you require to maintain the same weight. It also tells how much visceral fat is present in the body. BCA also includes on the basis of your height and weight to be more precise and effective weight loss.

Once you have your BCA report it is time to start taking action. We understand that we have to eat a limited amount of calories per day as the body requires it whether we are at rest or work. It is advisable to not starve yourself as it makes weight loss difficult. Suppose if your daily caloric requirement is of 2000 calories then spread your meals through out the
day on the basis of this. You could break 500 calories for each meal which would be 1500 calories and the rest 500 calories you could distribute for your snacks, biscuits, mid meals etc.

Keep things in mind that don’t assume your daily calorie requirement and eat on an assumed basis. Choose healthy food options which are low in calories and not provide empty calories. Choose fruits, vegetables, whole grain cereals, legumes, dairy, lean meats, nuts and seeds etc. Follow the food pyramid for correct distribution of carbohydrates, protein, fats and
fiber. (more…)

— this article is written by a dietitian @ FitHo

Does Cardiovascular exercise make you smarter

There’s plenty of research to suggest the cardiovascular exercise, like running, or any other cardio activity, improves your heart health, help you manage your blood pressure and lots of other health benefits. But in the past few years, research has taken benefits of cardio exercise to the next level. It suggests that performing cardiovascular exercise might actually make you smarter.

Photo: Men Running in Speedos (bostonrunner@flickr)

Read on to know more .. (more…)

— this article is written by a dietitian @ FitHo