Improve Immunity with Exercise

Research is trying to figure out if better immunity can be achieved through exercise. As there are many factors involved in immunity like age, diet exercise etc. Exercise is vital in life as it keeps one active, maintain blood sugar levels, increases absorption of nutrients and for various other purposes. Diet and exercise form a great combination to increase immunity and keep us healthier and fit.

We eat foods that boost immunity but if the metabolism of the body is slow then the absorption of vitamins and minerals important to boost immunity will slow. Exercises help increase metabolism, so improving metabolism through exercise will help improve immunity through increased absorption of essential nutrients. Improved blood flow through exercise will help the immunizing nutrients to transport faster in the diseased area helping fight the infection, germs and bacteria and flushing toxins out of the body.
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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.

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.

Exercise ball Exercises

Exercise ball or often called as swiss ball is made of soft elastic which can be used to perform exercises for physical therapy, training and exercise. Swiss ball adds an edge to regular exercises like crunches by increasing the intensity on the core and strengthening the  muscles in the abs and back including the rectus abdominis, transverse abdominis, internal/external obliques and the erector spinae.

Exercise ball makes a person balance himself on it and doing a exercise on it increases the intensity of the exercise. When you sit on the ball the abs and legs contract to avoid falling giving a better balance and alignment.

Exercise ball increases the blood flow in the body and makes one more energetic other than just providing balance. It improves posture and strengthen lower back Read more

Weight Loss for Women

There could be many reasons behind women gaining weight like sedentary lifestyle, emotional reasons, theureupatic reasons,  eating habits and the love for chocolates. If you are a woman and looking to lose weight then here are tips to make you understand the body psychology.

For healthy lifestyle it is important to get all the daily nutritional requirement like protein for muscles and hair, carbohydrates for energy for the work that you do, good fats like omega 3 and omega 6 fatty acids and goof fats for normal growth along with vitamins and minerals for various bodily functions. On the other hand to maintain a healthy and fit outer appearance it is important to balance the food intake and and body requirement and not starving the body with its nutritional requirements.

Diet: Women are fond of food and love gossip munching which unrealisingly makes them consume hundreds of calories through different sources. Our bodies require a certain number of calories, in order to manage the weight the calorie intake has to be monitored, again not missing on the nutrition. Read more

Anti-Inflammatory Foods

Wrong posture or over working the muscle can causes inflammation in the tissues causing pain, redness, swelling and stiffness. Inflammation can happen in any patrt of your body from your toes, legs, joints to the neck, eyes etc.

People who play sports, workout in the gym or general physical exertion can result in inflammation where the body starts to fight the wear and tear of the tissues of excess exercition causing inflammation in the area.

Too much of fat in the body, sugar, protein and dehydration can increase inflammation in the body. Stress and lack of sleep also cause inflammation in the body which can lead to aging and developing diseases. Diseases causes by severe inflammation may not get perceived by the body and grows in the body without much of physical pain.

The following foods can help to reduce inflammation Read more

Yoga Poses to Curb Appetite

Curbing appetite is the biggest hurdle for anyone trying to lose or manage weight. Even if you get enough physical activity in your daily routine but do not manage to control what you eat then losing weight can be next to impossible. So how do you really get to the bottom of this weight problem and solve this problem of eating more than required by your body? Well here are some easy to do yoga poses that may help you control your urge to eat.  These yoga poses help control food cravings by helping the body regulate the release of hormones that control appetite (both the hormones that increases appetite as well as decrease appetite and cravings).

Warrior pose II : Stand straight with feet together. Take a large step towards the left and bend the knee as in a lunge. Keep the right ankle facing outwards. Bring both hands out on the side and hold it there for a few seconds.

 

Downward dog pose: Lie down on your belly and then raise your hips keeping your feet and hands on the ground.

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Exercise Tips for the Perfect Body

If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.
Here are some easy tips to keep in mind when working out to get the best body shape.

Pear Shaped: Like an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top. Read more

5 Best Chest Exercises

Looking to build your chest muscles, are you? Chest exercises not only help you build stronger, powerful and puffed chest muscles but the exercises also help burn off the fat on it. Get rid of man boobs and look good with well shaped upper body with defined chest. Women can also do chest exercises to improve their metabolic rate & burn fat from all over your body.

Here is a list of chest exercises for a better looking chest: Read more

Free Weight Loss Plan

Do wish to feel healthier and fitter?  Do you wish you became thin in no time? Then you are at the right place as we have a chance of a lifetime for you.

We at Fitho are providing Free Weight Loss Plan absolutely without any charges. All you need to do is send us a photograph, tell us what is your target weight and you can get started right away. This program gives you a month of structured diet and exercise plan based on your lifestyle and is customized to your body type, target and routine. This program can make you lose up to 3-5 kg a month and a some inches from your tummy, arms, back, butt and legs!

Most of us have struggled with weight issues at some point of our lives. Sometimes its been medical or just plain lifestyle that has pushed you to the point of being unsatisfied about not only how you lose weight but also how you feel from inside. Many a times you get caught in a viscous circle of where to start and will it work for me or may have been disappointed with not so successful attempts that may have ended the desire.. All this for some might have prevented them from making decisions to get healthier and fitter.

Well to address this simple question “how do I know it will work for me?” we give you a chance to test it for yourself. The only condition that  applies here is that you follow it and we assure you that you will see results.

We are in the business of fitness and health but beyond this we truly believe in “live healthy”.  This quest for a healthier tomorrow has been our only objective to reach out to our audience with this opportunity.

Our  weight loss plan is a combination of diet and exercise which is made around your lifestyle, routines, habits, medical issues/allergies (if any). The diet is well-balanced and is based on quality nutrition. The exercises compliment the diet as they are designed to maximize the absorption of nutrition in the body to regulate your metabolism making you look healthier and feel thinner! We also provide you with a  dedicated personal health manager that we will ensure regular updates and follow-ups to keep you on track.

So write in to us at  fitness@fitho.in to avail this opportunity. This offer is only limited for a short time and a maximum number of 10 entries.

Abs – Best exercises to get them!

We all have abs hidden under layers of fat. Well defined abs are a lot of hard work that require burning away all the fat on it with the help of a strict diet and exercise. . If abs is what you are looking to work on then check out this list of exercises below for some sculpted abs:

Watch the video’s below and learn to perform the Exercises for Abs:

Crunches: The crunches help build strong mid core and is a great exercise for abs.

Ab jack knife:It helps builds the core and helps tone the back muscles along with legs.

Wood Chop: The woodchop exercise  provides an effective workout for the entire body. Thearms, back and shoulders also receive workout throughout the process. The legs and core muscles develop giving you good tight abs.

Frog Sit Ups: It helps develop abs and core giving great strength and resistibilty to the
abs.

Plank: It is a good ab builder and helps strengthen arm muscles too.

These are a few exercises for building stiff and strong abs. For more abs see here.

Yoga Asanas That Will Wake You Up

For all those who find waking up in mornings a big challenge we found the perfect solution to help you get started. A few, easy to do yoga poses that will not only wake you up but re-energize you, lift your mood and get you charged for the day!

The sequence follows your natural posture as you wake up making it easier for you to adopt it. You start with lying down, then sitting up followed by gentle twists and at last a standing stretch. While you snooze your alarm you can quickly get on with these poses and be ready when the alarm sets off again.

Deep breathing exercises to start the morning Read more

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.

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 Read more

Look Hot & Stay Fit this Summer

Summer sets in, time to re-groove our fitness levels after cold winters where probably the chill had not allowed you to get out of your bed and hit the exercise program. This is the time of the year when you can flaunt with your body and get a few heads turning around. You probably have a desire to look slim, toned and look taut in whatever you wear. Are you ready to wear that bikini when you are on a holiday to cool yourself and enjoy sometime relaxing your mind and your body.

Before you change your wardrobe and go shopping with thin looking clothes just jump start your fitness routine and shed a few kilos and inches from hips and arms. Here are a few tips for exercise and food that you should follow to see yourself with a body you would vouch for. Read more

Stair Climbing Exercise

Running is a great exercise, but many people who don’t like to run for multiple reasons: its too hot, its boring, don’t have a good place to run, too polluted to run outside, running is not for me (even though they haven’t tried it after they turned and our favorite, ‘I do not like to sweat’.

So, try stair climbing as an exercise. Stairs are easy to access. Most of us live in cities with plenty of high rises around us. Even a 5-6 story building is a good place to start, or a stadium. Our homes, offices, malls all have stairs. So, there are plenty of opportunity to use them.

Stair Climbing as an exercise: Walk up the stairs briskly. Take the elevator down and repeat. If you’re in good physical shape, try running them. When you can’t run anymore, keep a brisk pace walking up those stairs.  Its one of the best cardio exercises and its a great muscle builder. Running stairs or even climbing them briskly is a serious workout. Gets your heart pumping and builds those ignored leg muscles- the calves, quads, hamstrings and even the glutes. Stair climbing gives you great calves to show off your hot legs in shorts or a skirt and gives you a great butt. We all love a good butt

Stair Climbing a complete fat scorching exercise and calorie burning exercise. Its short and intense- burns fat, builds muscle.

Even if you enjoy running, try stair climbing for cross training. Since it really pushes you leg muscles, it helps to build them and improve speed.

Stair climbing sounds daunting- try going up a couple of floors. Its not easy to start, but keep at it. When you see yourself getting hotter, you won’t need motivation from anyone else!

How to get sexy legs & muscles

According to a study from the University of North Carolina, almost half of all adults will develop knee osteoarthritis by age 85, and your odds increase if you are obese in middle age or had a past knee injury.
The good news is you don’t have to deal with creaky knees when you’re older if you take some precautions now.

Start by losing weight: The study shows obese people had a 64.5 percent risk of arthritis, compared to 44.1 percent for those who were simply overweight and 34.9 percent of those at normal weight. So, you slash your chances of developing arthritis by 50% just be being of normal weight.

When you sweat off your gut, don’t pound the pavement or you’ll weaken your knees even more—the study showed a 14 percent higher risk of arthritis after a past injury. If you enjoy running outside or on treadmills, then avoid runner’s knee by rotating your running with low impact sports like swimming and cycling.

Further protect your legs from injury with strengthening exercises, like squats, lunges and dead-lifts. These exercises build muscle around your joints and ligaments further protecting them from injury. Also, movements like squats and dead-lifts will help you develop muscle all over your body, as well as develop a six pack.

Don’t forget, yoga exercises also gives you great toned legs and butt!