Exercise – How often and how much?
A regular exercise routine is really important when you want to have a fit, toned and healthy body. But the question is how often and how much should you exercise to reach your health goals. Under exercising or over exercising can affect your body adversely. Under exercising will not give you sufficient results and leave you short of your fitness goals, whereas over exercising can be dangerous, leading to permanent muscle damage, ligament injuries, chronic fatigue, etc.
How often should you exercise:
Being active is a key to a healthy body. But if your health goal is to shed some pounds or build some muscle mass; make a routine to exercise 5 days a week with 2 days of rest. Taking a rest day is an important part of working out because it provides the time for recovery of muscles. During the workout, the body undergoes many changes like depletion of energy stores and breakdown of muscle tissues. Therefore, it is necessary to provide recovery time to replenish these energy stores and to repair the wear and tear of muscles. This also reduces the chances of over working out. Over working out can damage your muscles adversely and can lead to degenerative damage to tendons, ruptured biceps or pectorals and muscle strain.
How much should you exercise:
If you are a beginner then you can start your workout with low intensity exercises like walking for a minimum of 30 minutes. And once you build up your stamina you can increase the intensity or frequency of your exercises such as running or jogging instead of walking, or increasing the pace and intensity of your walk. If you are following a regime for weight training, then you should regularly increase the intensity of your lifts by adding extra weight or by increasing the difficulty level with more complex moves. Doing any exercise should always be a challenge for your body, to force it to gain muscle or lose fat. But do not force yourself beyond your maximum endurance levels. Always keep a target of finishing your workout within 45 to 60 minutes. Working out for longer than that may lead to over exercising. Make the work out effective with shorter breaks and intervals. Do not waste time at the gym.
Diet and exercises always go in hand in hand in achieving any health and fitness goal. Therefore, while focusing on your workout also keep a careful watch on your diet.— this article is written by a dietitian @ FitHo
Kickboxing to Burn Fat
Kickboxing is a form of martial arts and a stand-up combat sport based on kicking and punching, historically developed from karate, Muay Thai and Western boxing. But many people get confused between kickboxing and boxing. Boxing is only about punching, striking and defense but kickboxing, as the name suggests, involves a lot of kicking. So, you use your leg muscles a lot, which is why this sport can also help you in shedding those extra pounds from your body and also in getting an overall fit and toned body.
How to get started?
To start with kickboxing you need to have a good trainer. Start your training with a light workout like walking, then light jogging and finally running. This will help your body in building stamina which prevents your muscles from injury during the kickboxing session. Your diet also plays an important role in preparing your body for kickboxing. Include fresh fruits and vegetables in your diet with healthy and balanced meals. This will provide required and sustained energy to your body which is essential in this sport.
How it help in burning fat?
Kickboxing is a high-energy workout which includes martial arts techniques and heart-pumping cardiovascular movements. High Intensity Kickboxing alone burns about 750 calories an hour. It allows participants to engage in a full body workout which makes your muscles work harder which in turn burns more calories and helps you in getting fitter and stronger. Kickboxing’s primary movements include kicks which play a big role in strengthening the legs, especially thigh and hamstring muscles. It also has knee moves which work on your core and balance, and punches which help in toning of back and shoulder muscles. Cardio kickboxing involves a lot of jumping, twists and turns. This ensures that the whole body is put through a rigorous workout. Besides burning calories, it also increases muscle definition in almost all areas of the body.
1. Apart from losing weight and toning of muscles kickboxing help you in learning some valuable self defense moves.
2. It helps you in releasing your stress and aggression. Kickboxing offers a healthy way to get out some of the day’s frustrations out of your system, which will also help you get a better night’s sleep and improve mental clarity.
3. It also helps you in improving your confidence level because it empowers you with self defense as well as with a fit and stronger body.
8 Reasons you are Overeating
1.You are Skipping Breakfast
Skipping breakfast or having an unhealthy breakfast will make you feel lethargic through the day and will also lead to weight gain. Always start your day with a healthy breakfast. Further, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast.
The reason: Eating a big breakfast controls blood sugar and insulin spikes throughout the day, which means fewer sudden food cravings.
2.You are Bored or Tired
When you are bored or tired or haven’t slept enough, you crave for an immediate burst of energy, which normally attracts you to some sugar or simple carbohydrate food. Eating unhealthy and tasty foods even acts as a distraction when you are bored.
3.You are not hydrating yourself
Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water to help remove toxins from your body and to boost your metabolism naturally.
4.You don’t have a balanced diet
A healthy and balanced diet will control your appetite and provide you with all the essential nutrients. When our body receives all the essential nutrients, it will functionally optimally and will keep you from over eating.
5.You crave high-fat, high-carbohydrate foods
High-fat high-carbohydrate foods are generally high on the glycemic index. Foods high on the glycemic index cause a rapid rise and fall in blood sugar. This further creates unnecessary food cravings and leads to overeating.
6.You drink too much soda
Flavored sodas, iced teas & other sweetened beverages are a huge source of HFCS (High Fructose Corn Syrup), which acts like sugar in promoting fat storage. Research indicates that fructose can trick our brains into craving for more food, even when we’re full. It works by impeding the body’s ability to use leptin, the hormone that tells the body that it has had enough to eat.
7.Check your portion size
Controlling portion size is key to weight control. Always be a smart selector when filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full.
8.You eat processed, canned foods
According to Harvard University researchers, many canned foods are high in the chemical “bisphenol-A”, or BPA. Exposure to BPA causes food cravings.
Overeating can be a major block to achieving your weight loss and fitness goals. Keep the above factors in mind and try to exercise some self control while eating. Make it a permanent lifestyle change and not a temporary change, since overeating can even lead to various lifestyle diseases.— this article is written by a dietitian @ FitHo