Tag Archives: core

Benefits of Cycling

Cycling is considered as a great workout that helps to tone body as well as give effective results in weight loss. It is also considered as a low impact type of exercise so it’s easier on the joints in comparison with running. Let’s talk about more cycling benefits.

1. Weight Loss

Cycling is one the challenging, suitable and convenient exercise to do. It really helps in weight loss .It increases calorie consumption and also raises metabolic rate which ultimately helps to get back in shape.

2. Improves health parameters

By cycling you will be able to make lungs and heart stronger and simultaneously transport oxygen very efficiently throughout the body. Due to which the resting pulse rate will decrease as will your fat levels and blood pressure. All of the above combined parameters help to reduce the risk of lifestyle diseases.

3. Cycling and good muscles

Cycling is one of the environmental friendly exercise .It is an effective way to strengthen and tone the body. It not only benefits cardiovascular system but also benefits the muscle groups throughout your body. The following are the muscle groups on which cycling effects a lot i.e. glutes, hamstrings, calves, core, shoulders and arms.

 Safety guidelines while cycling

Use arm signals, before you turn right or left. Look behind before you take a turn, overtake or stop. Never use headphone while cycling. Do not talk on your mobile while you are riding a cycle.

 

— this article is written by a dietitian @ FitHo
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Best Exercises for Abdominal Fat or Love Handles

After belly, thighs and arms and butt the other common weight gain area is your waist. Over a period of time, weight starts to collect on the side of your stomach which is also known as “love handles” or “tyres”. All these terms are nothing but common slang for abdominal obesity.

Eating unhealthy food and no exercise is the most common cause of love handles. These tyres were mostly seen on women in the past but now more and more men seem to develop it in their late twenties & early thirties. Indians are genetically inclined to accumulate fat around their waist which is also linked to Type 2 diabetes and heart health.

The simplest way to check for abdominal fat is to measure your waist. Run a tape measure around your waist at about the level of your navel. Breathe minimally, and make sure not to pull the tape measure so tight that it depresses the skin. The average BMI  (Body mass Index) of an Indian woman ranges from 18-24.9 , a waist circumference greater than 34-35 inches is considered high risk to lifestyle diseases.

Another way to measure abdominal fat is by calculating the waist to hip ratio. This is done through simple calculation of taking the ratio of the waist and hip. The healthy range in women is less than .7 and men is less than 1.

The best way to lose weight is through exercise and watch what you eat. Ensure that your body is getting adequate nutrition to improve the metabolism. Do not resort to fad diets as they might show weight loss in the short term but in the long term you put the weight back on besides depriving your body of important nutrition resulting in multiple deficiencies in future. For healthy weight loss, consult a good professional weight loss expert to help you lose weight and get fit.

Here are a list of exercises that are very effective to lose abdominal fat or love handles:

Running: Love handles are fat accumulated on your sides. So it is more about burning the fat in the body. You can lose maximum fat by running or doing any cardio exercise. Running allows you to burn maximum fat in a workout other than boosting metabolism. So do start running in variations and push yourself more for quicker results. Include sprinting, bounding,
German drills, etc in your plan. Burning maximum calories starts burning fat gradually from the body. Manage your diet and eat adequately according to your daily requirement to allow fat to burn faster.

Crunches: Love Handles are part of your core and require core to be worked to exercise the area and build some muscles underneath. Crunches are highly beneficical is strengthening your core for better balance in the body and provides strength for intense workouts. Do crunches on medicine ball and see the muscle gain.

Side Crunch: Working the obliques help in reducing the love handles on the side and side crunch is very effective for oblique muscles. Lie down on right side of your body with right arm over your chest. Crunch your left armpit towards the left hip and raise your legs while crunching. Repeat and do both sides.

Elbow to Knee Crunch: You could do elbow to knee crunch either standing or while lying down. Lie down on the floor with knees bent and arms over your chest. You have to touch your right elbow with the left knee and alternatively. While doing the exercise, move your torso for the exercise. This works the rectus abdominis and obliques while the standing one works the entire mid section and hip flexors.

Side Bends: Stand straight with dumbbells in your hands by your side. Alternatively bend your side and stretch the other side, holding for a few seconds and then do the other side. This execise stretches the love handles and improves blood flow in the area.

Burpees: It is a aerobic exercise which is a combination of a few exercises mixed together for greater fitness. To perform the exercise, stand straight in the first step. Then get down to squat position. Third put your hands on the floor and throw both your legs back stretching your back and looking up in the air. In the fourth step bring back your legs to the squat position and lastly jump up to starting position. Repeat. This exercise not only stretches the core and works the entire body but the faster version of it burns many calories too.

Russian Twist: Sit on the floor with your knees bent and hold your arms straight in front of you and lean your back a little while your torso is at 45-degree. Brace your core and rotate to the side and as far as you want. Repeat for both sides and mind the posture. This exercise also helps build the muscles on the side and works the core. To make this exercise more intense hold a weight between your hands or lift your feet in the air and perform the exercise.

Wood chop: It is again one of the finest twist exercise which can be done with an object, cable, dumbbell, bat, base ball bat etc. As you pull the weight across your body, you rotate your hips and bend forward slightly so the weight ends up slightly below your hip. Keep your torso, chest and head in line with your hips. Do it for both sides.

— this article is written by a dietitian @ FitHo

Core Exercises

Core(Cr/freedigital)

Core is the centre of the body where the wondered six pack abs lies hidden beneath the fat. The abs, hips and lower back together are known as core.  Strong core is essential to do strength training, lift heavy weights, do any moving work faster and easily. Core brings a balance in the body and stabalizing it while aligning it as well for greater work efficiency. Therefore it becomes important to give priority to strengthening your core before you move on to any other fitness training. Most of the times we neglect exercising our core maybe thats also another reason behind increasing number of back pains amongst young people.

Strengthening the core improves the strength and athletic ability and reduces injury on lower back and midsection. Core comprises of pelvic, rectus abdomins(Abs), tranverse abdominis, internal and extarnal obliques and multifidus which is the deep muscles of the back. You must have seen people do crunches to build their abs but that is a half-hearted effort towards getting it right. You want a stronger and more defined core you need to work the whole section.

Here are some exercise to strengthen your core including your six pack abs (more…)

— this article is written by a dietitian @ FitHo

Pilates Exercises

Pilate is a form of exercise that works the abs and hips for a better balance in the body and to develop strength, flexibility, endurance and right spinal posture. It is a unique style of flowing stretching exercises that can be done with equipments, especially designed for pilates exercises, or even without any equipment using body weight for best results. It is controlled exercise where the mind controls muscles.

Women exercising(Cr/freedigital)

Doing pilates makes helps improve cordination between your legs, arms back and hips. Performing pilates requires a lot of concentration and requires focus on muscles being exercised. Pilates are easy to begin with as have been categorised in different routines for beginners, intermediate and experts. It is liked by dancers, gymnasts, celebs for better flexibility and strength in the body. It focuses on breathing and works the entire body for compounded results.

Benefits of Pilates

Builds Muscles: If you want lean and muscular body like some of the celebrities then pilates is the option for you. It works on the whole body rather than one muscle. It also helps build strength in the muscles for more power.

Mind Body Workout: It involves exercises and movements along with deep breathing. It tones the mind and improves concentration and better body awareness. It helps to reduce stress, anxiety and depressions.

Strengthening the core: Pilates strengthens the core and hips bringing about a straighter spine and posture to the body. It involves the abs and back at large and benefits in generating power in the body. A well built core give a good balance to the body making normal movements easier.

Getting Efficient: As pilates works on the whole body rather than a single part it develops muscles all over decreasing the possibility of injuries in the body. The pilates workout helps people with joint pains, back pains and muscle stiffness and is a complete whole body exercise.

It could seem difficult in the starting as it involves a lot of core exercises but as the saying goes no pain, no gain. It works your body for fitness and mind for daily life.

— this article is written by a dietitian @ FitHo

Lose Belly Fat through Dairy Products

Yogurt is a super food for vegetarians containing carbohydrates for daily energy and proteins for muscle development with lots of vitamin C for strong muscles and to lose belly fat. A study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who didn’t consumed dairy products containing less calcium. Portion control will push you further in losing weight and gaining extra inch around your belly.

Michael Zemel, PhD, director of The Nutrition Institute at the University of Tennessee at Knoxville has been the first to show that calcium stored in fat cells is important in regulating how fat is processed and stored by the body. The more calcium there is in fat cells, the more fat the cell will burn and the greater will be the weight loss

(more…)

— this article is written by a dietitian @ FitHo

Tips: Get back to slim, quick!

The most important tip to look instantly slimmer is to have the right posture. You’ve heard it before, but its true! It help you look slimmer and burn more calories.

We tend to slouch when we sit, stand, drive, etc. Ever wondered why? Its your lazy body’s way to support its weight. Slouching makes all your upper body weight get supported by your backbone, instead of your back and abdominal muscles.

To improve your posture, check out these exercises for lower back muscles. When you stand up straight, it elongates your torso so you instantly look slimmer. Your back bone is essential to almost all physical activity. It protects you spinal cord. So, protect it by taking away the pressure of supporting your upper body. Try this compete upper body exercise.

Also when you stand straight, you use your back and abdominal muscles to support your upper body weight. This strengthens your torso muscles (also known as your core), raises your metabolic rate and burns more calories. So, it has a double benefit. Not only do you look instantly slimmer, you also build muscle, and stoke your calorie burning mechanism.

Having a hard time keeping  your back straight? In our next article, we’ll tell you simple exercises that you can do to help strengthen your lower back, for a better posture and smaller tummy :)

More tips to get lean and slim quick!

 

— this article is written by a dietitian @ FitHo