Tag Archives: sports

Sports make you fit & improve your professional skills

Polo (Cr/freedigital)

Playing a sport is a fun activity and keeps you fit mentally and physically. It engages the mind and body while energizing and de-stressing you at the same time. All sports keep you active and improve blood flow in the body. Whether you are good at playing the sport or not it will always benefit you and improve  your fitness level. Playing any sport builds self-confidence, develops your personality and infact helps you understand yourself better. Most successful people enjoy playing a sport and even use it as an opportunity to network with other professionals. Being good at a  sport can help you also get successful professionally as it helps develop & sharpen essential traits like competition, strategy and desire to win in an individual.

Playing a sport is a great workout for the body as it improves breathing while working the muscles in the body. It drastically improves your eduarance, strength, stamina and helps build lean muscles. Besides for some people it is more engaging and exciting than going to a gym. To help you get better at a sport that you enjoy as a hobby or a fitness routine we have put together a few tips to improve your performance at the sport and enjoy more benefits.

Tips for weight loss with sports (more…)

— this article is written by a dietitian @ FitHo
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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.

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

Outdoor Activities for Kids

Best thing about being a kid was playing  games and indulging in all sorts of fun outdoor activities. But  gradually the trend is changing, kids these days are hardly seen playing outdoors.  Its important to involve  children in daily physical activities which will help them grow both physically and mentally.  It is becoming increasing important to ensure that the child is being given the right encouragement. As the anecdote suggests, all work and no play makes John a dull boy. Here a few easy tips to get your child started with some fun outdoor activities.

Children playing Football (Cr/freedigital)

Sports: Develop a interest in a sport or two in your children. Team games will increase competition amongst children for increasing efficiency. Check that he is playing the sport and not hanging around and just watching others. Participating in sports will make your kids more active.

Fun workouts: Children are moody and joyful. They like games, exercises which are fun and not boring. Ask your child which sport he enjoys and support him in his liking for the sport so that he plays it and has fun along with it. Cycling, dancing, skipping are a few that you can get them started with.

Good Habits: Inculcate good habits in your children. Don’t over reward your child for every little achievement he makes. Keep a check on their eating habits and develop their taste buds to nutritious foods rather than burgers and pizza’s which will cause problems in their efficiency and weight gain. ( link it to child obesity link)

Be a Instructor: Children look up to their parents for advices and help. If possible accompany your child for a game and teach him the game. This will increase the interest level and will improve his performance in the game. Proper training and guidance can make him a rookie.

Don’t compare: With increasing competition pressure, we want our children to out beat every one. Don’t pile the pressure on your children. Some children are slow at learning and learn according to their own pace, comparing them might demotivate them. Let your child have his space.

Make learning fun for children with the direction and help them be fit and healthy.

— this article is written by a dietitian @ FitHo

Lose flabby Arms, Get Toned Arms

One of the biggest myths is fat loss, is spot reduction- the ability to reduce fat in only certain areas of the body. This myth is only propagated by advertisements of shady gyms and health equipment manufacturers promising ‘spot reductions’.

If you lose fat, you lose fat from all over your body. Of course, depending on your body type, you might have a tendency to gain fat in certain areas, like the belly, or the hips.

A sign of fitness for both men and women is defined arms. Getting that rounded shoulder muscle to show, and possibly that tricep muscle to pop- that’s money!

Athletic Arms

Since spot reduction of fat on the arms isn’t possible, to really get those sexy arms to show, you need to use a two pronged approach. First, build some muscle (yes, for women too!) and secondly, lose fat.

To build muscle, do some basic movements like pushups, pullups, and tricep movements should do the job. the pushups and pull ups will work other surrounding muscles also. Since more muscle is utilized, it will produce more growth hormone in your body, which will lead to better growth of muscle on your arms.

To lose fat, do some cardio- run, cycle, swim. Playing an intense sport like squash, basketball, rowing can help you build muscle and lose fat, along with having some serious fun! All this, while revealing those sculpted arms.

— this article is written by a dietitian @ FitHo

Breaking The Weight Loss Plateau

If you’ve tried to lose weight, you’ve been through it. Basically, to get into better shape you started exercising. For the first month, it worked well and you got results. But in the second and the third month, your results really slowed down, or there were none?! Wonder why? Because you hit a weight loss plateau, also called a fitness plateau. It is a phase when your results really slow down or stagnate, without making any changes to your workout routine.

Why do you experience a weight loss plateau? Think about it this way. When you try something new and cool, your brain finds it exciting. When you do it repeatedly for a couple of months, the excitement reduces, maybe even dies. Similarly, your body needs some challenge and excitement. It got some, when you started your workout, but after a month it got so efficient at performing the same exercises, that your efforts started losing effect.

So, how do you break this weight loss plateau? No reason to panic – All you need to do is throw some change into your workout routine. There are many ways to fix it:

- Remove the old exercises, throw in some new ones, and you’ll be rearing down that path to hotness.

- If you’ve been running on the treadmill for 20 minutes at a constant pace, change that. Use the cycle for 10 minutes and the stepper for 10 minutes. Or if you love the treadmill too much, then change the incline- throw in some hills into your boring flat routine, and you’ll feel the burn again!

- If you like running on flat ground, then change the speed- turn it up and you’ll turn up the fat burn also.

- If you lift weights, throw in some new exercises or even simpler- Perform your exercise routine backwards- start from the last exercise and end with the first.

- Add some yoga exercises and improve your breathing and stress levels.

Bored of the gym? Play sports for weight loss. If nothing else, play in the park with your kids.

So throw some change into your health routine, and bust that weight loss plateau.

— this article is written by a dietitian @ FitHo