Tag Archives: flexibility

Circuit Training Benefits

Circuit training is a great combination of high intensity workout in combination with resistance training. What does it exactly mean: There are 4-10 exercises ( mostly resistance training) that make a circuit or a single set. Each exercise is performed for a specified number of repetitions before moving on to the next exercise. The exercises within each circuit or set  are separated by a short rest period, and each circuit or set is separated by a longer rest period. Circuit training is highly effective in increasing strength, stamina and flexibility. Each exercise has to be done in a steady pace and maintaining the right posture while performing them.

Weight Loss with Circuit Training(Cr/freedigital)

Circuit training in not a fixed type of exercise pattern but can be changed according to the fitness level of the individual. The exercises in a circuit can be total body, upper body, lower body, abs, combination of these body parts, biceps and legs etc . It can be designed to your body requirement hitting specific muscles if required.

Benefits of Circuit Training:

Weight Loss: Circuit training is a high intensity workout which will make the body burn a lot of fat as different muscles are being engaged in high repetitions with little intervals for recovery..If one is looking for a weight loss and wanting to get active and powerful then circuit training can be beneficial.

Body Building: If one is looking to build muscles then circuit training could help get lean and muscular including weight exercises to build bigger muscles. Circuit training helps maximize muscle size and  while reducing  the body fat to the minimum.

Develop strength and Endurance: It is a great way to develop strength and endurance as it can be made higher intensity circuits which make the muscles work more and build strength.

Equipments: With circuit training you have the flexibility to choose exercises from body weight, dumbbells, machines, elastic bands, Swiss balls, barbells, heavy weights, aerobics etc in a circuit . You could combine machines and weights or any other combination according to objective and convenience.

No Age Factor: It is high intensity but the intensity necessarily doesn’t have to be the same for everyone. It can be made according to physical ability. So old people can follow a circuit suitable to their body types. Women can choose a circuit which will tone up the body.

Feel Good: Circuit training finds a lot of popularity amongst people because of its options of plenty. Some people find gyms or other kind of aerobic exercises boring and mundane, while circuit training helps break that monotony and adds adrenaline pumping routine to the regular exercises that are done in isolation. Besides giving you double the results in half the time of any other exercise training fro weight loss.

— this article is written by a dietitian @ FitHo
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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

Yoga for Weight Loss

         

Yoga could be considered the best exercise form to stay fit and healthy in the long term. Yoga focuses on holistic health and fitness. It helps you lose weight, calms your mind, tones your muscles, improves flexibility, and can cure and prevent many health problems. Yoga serves the purpose of both, beginners starting out a new weight loss program and advanced level fitness fanatics. Some yoga exercises are good for beginners who want to start losing weight but are not motivated enough to start running, lifting weights or doing high intensity yoga routines. Yoga helps increase flexibility in the body gradually motivating you to start increasing intensity of your physical activity. Moreover, you don’t have to head out of the house or buy expensive equipment, since yoga can be practiced from the comfort of your home. All you need are some comfortable clothes and a yoga mat and you are good to go. So start you off on your holistic weight loss journey by trying some of these yoga exercises that can melt away the pounds.

1. Ardha Chandraasana:

This pose also called half-moon pose, it is great to tone your buttocks, upper and inner thighs. If these are your problem areas, this is the pose for you. The added stretch on the sides of your stomach helps burn off those unsightly love handles and strengthens your core.

2. Kumbhakasana

Also known as the plank pose, this asana is the most simple as well as effective pose in Yoga. It strengthens and tones your arms, shoulders, back, buttocks and thighs.

 3. Halasana

This pose (plow pose) is great for those who sit for long hours and tend to have bad posture. It tones the muscles of your buttock and strengthens your shoulders and thighs. It also stimulates the functioning of the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check.

 4. Utkatasana:

Also known as the chair pose, this aasana requires concentration and focus on the muscles being used. It strengthens the core muscles, thighs and tones the buttocks

5. Vrksasana:

 Also known as the tree pose, this aasana is great for the core and abdominal muscles. Apart from concentrating on your core it also helps your mind focus and tones the muscles of the thighs and arms.

6. Suryanamskar:

Surya namaskar also known as sun salutation is a set of yoga aasanas done in succession. It has amazing weight loss result since it employs various forward and backward bending aasanas that flex and stretch the spinal column activating a wide variety of muscles throughout the upper body and mid section. Believe it or not, this is a full body workout like no other. It has a deep effect in detoxifying your internal organs through copious oxygenation and has a deep relaxing effect.

7. Ardha Matsyendrasana :

 This is also called Half Lord of the Fishes pose, is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. Apart from that it stretches out the spine and tones the thighs and abdominal muscles. According to yoga practitioners this pose stimulates the digestive system helping you digest food more efficiently and burn fat all over your body.

8. Veerbhadrasana 1:

This asana stretches your back, strengthens your thighs, buttock and tummy. It also helps in making you more focused and opens up your chest so you can breathe better. This is an excellent pose to melt away the fat from your midsection.

9. Veerbhadrasana 2:

This is an aasana is a continuation of the veerbhadrasana I. This asana is great to strengthen the muscles in your back, thighs, abdomen and core.

10. Balasana:

 Also Child pose is a great stress buster. It gently stretches the hips, thighs, ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.

Yoga is simple and effective to get started to being fit. For effective results from yoga, monitor your junk food intake and manage meal timings. Being consistent in following your yoga routine is equally important.

 

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— this article is written by a dietitian @ FitHo

Four Yoga Poses That Will Keep You Cool Through Summer

Benefits of the Half Spinal Twist Pose (Ardha-Matsyendrasana):

The Ardha-matsyendrasana helps in cultivating flexibility and strength in the spine. Its a great “cool down” pose that also smoothes stiff necks and upper back and tension caused by stress, poor posture, or prolonged periods of sitting in one position.

The alternating compression and release of the abdominal region flushes this area with blood and give massage the internal organs. Muscles of the stomach and hips are also toned from repeated practice of this asana.

Half Spinal Twist Pose

How to perform the Half Spinal Twist Pose (Ardha-Matsyendrasana):

- Sit comfortable in a cross-legged position.

- Straighten both legs out in front. While bending your right knee, bring the heel of the right foot close to the left hip. (more…)

— this article is written by a dietitian @ FitHo

Reduce Stress with Yoga

We all get stressed with some reason or the other depending upon our lifestyle. Work, home, partner, family and different aspects of life can be factors in causing stress. Stress can get difficult when it soars high in level causing anxiety, depression and you start to get inefficient. Stress can be tackled easily through yoga and exercise and help you rejuvenate with booming energy levels. Yoga is highly effective in tackling stress and the body releases endorphin, a chemical that makes you feel good.

Stressed-employee(Cr/freedigital)

Stress is mostly psychological showing its effect on our body and performance. Yoga is highly beneficial, de-stressing with our breathing and body postures that bring down the stress and clear the mind with the thoughts, eases muscles, makes you feel good and refill you (more…)

— this article is written by a dietitian @ FitHo

Easy Ways to Get Fitter

Does the image of running indoors and pile of weights in the gym put you off ? If the monotony of gym workouts is coming in your way of kick-starting a fitness routine we have a few ideas that are fun and as effective as any gym workout routine. Plus there are added benefits of working out outdoors.

Cricket Ball (Cr/freedigital)

Swimming: Summers are creeping in with hot and humid afternoons. A swim in the evening will cool you down and will burn sufficient calories for a workout depending upon the duration and your weight. Thirty minutes of swimming is sufficient to burn a few calories and feel energized. Swimming improves your heart health and doesn’t strain the connective tissues. It improves the circulation and energy, strength, flexibility and endurance balance.

Water Polo: Nothing can be better than enjoying your workouts for best results. What about playing some ball in the pool with your friends for enjoyment as well as burning calories. This will also give you the motivation to stretch your game from half an hour to an hour. Team sports are more involving and engaging  than a solo gym workout routine.

Fitness Holiday: Giving the body and mind a break with fitness holidays can reboot your energy level and adventure can Distress and rejuvenate you. Fitness while holidaying is a great idea with a balance of exercise and nutrition to make the body recover and transform your body from unfit to a fit mode.

Walk your dog: Take the responsibility of walking your door. Once out try running instead of walking your dog.  A companion while running can be of help and of course dogs are very agile which will keep you on your toes. One study even found that older people are more likely to take regular walks if the walking companion is canine rather than human.

Join a Boot Camp
: Register your self for a boot camp. Some serious exercise with experts for 2-3 times a week apart from your workout schedule can give you an advantage for a higher level of fitness and stamina. Workouts in group also gives the motivation to work harder than the people around you. A boot camp will also give you a check of your fitness levels with other people in your group. Aren’t you the toughest of all ?

Sports Complex
: Sport complex’s offer variety of activities from aerobics, swimming, sports and space to do your workouts in clean and green environments. Join a group playing some sport or take a run in the field. You can add variety to your workouts with many options available there.

Play Cricket: You can find group of people playing cricket in a park, street or fields. Join them and stop a few boundaries and score a few runs. It will distress you and add the fitness element to your schedule. Cricket is not very intense and adds the choice of resting, running, jumping and gives a complete body workout along with the joy the game gives.

We have given you a lot of fun reasons to get started. Pick your favorite activity and call your friends!

— this article is written by a dietitian @ FitHo

Yoga Poses for Better Health

The benefits of yoga are varied. The body welcomes and requires active movement. Any form of stretching will help the body stay limber. However, the physical benefits of yoga, as reported by the millions of people who perform various types of asanas, go beyond that, like better flexibility of the spine and joints, Increased flow of blood and oxygen, better balance, better posture, improved digestion, toned and strengthened muscles, reduction of toxins built up in the body and heightened immune system response are some of its benefits.

Half-moon Pose

Below are the second set of yoga poses for you to make your life more enjoyable and healthy living. (more…)

— this article is written by a dietitian @ FitHo