With this highly competitive life and hectic schedules, working out becomes quite unendurable. At that time, when a person is conflicting mentally with statics of a company, burning calories seems a grinding task. But, if you are inadequate to do fitness activities, you can always choose peaceful and calm weekends. There are so many ways to keep you healthy by some activities during weekends.
Today, when all people want to do is drive the most luxurious cars, at that time cycle stands nowhere around. These cars and other transportation systems can be blamed for decreasing the physical power of the people. So, if you want to regain that power and rejuvenate your muscles, then go for cycling every weekend and enjoy the open weather.Read More …
In this era, where smartphones have made people dependable, it becomes a bit grueling to do something, which does not involve smartphones. Almost half of the population flees from doing exercise and keeping oneself fit and healthy. But what if your phone directs you with your workout sessions? Will you still escape from it then? Interesting right? There are few applications that you must download if you want to chase fitness. Check these apps now!
Couch to 5K
If you are a beginner at running and want to improve your endurance level, then this app is just for you. It is a 9- week plan and the workout sessions transpire three times every week, which lasts 30 – 40 minutes. These sessions include – warm up, walking, jogging, and cool down. It features motivational tips to keep you hearten. You can easily track your progress with the help of workout logs. There is also an in – built music player to keep you hooked. This app works on Android and iPhone.
This application is a self- guided yoga practice that you can easily customize to suit your experience and schedule. This app has 150 yoga positions with voice and visual instruction to help you understand every pose in a better way. The workout log tracks your headway. Android and iPhone users can download this app.
Who doesn’t love earning money? But, if you earn money while burning your calories, will you not give it a shot? Yes! This app allows you to bet for your workout sessions and if you commit yourself and workout more as compared to other people, then you can easily make money. But, mind you, this app works another way round as well. You may be the one paying if you run away from working out. This app is available on Android and iPhone.
So, download these apps today and let these apps control your working sessions like a trainer. A good way to keep you hooked and committed to working out is following these apps with a discipline. So, download now!
Although, the gyms and workout centers are flooded with various products and equipments, but some people like to enhance their home – gym as well. Are you one of those some people? If you are, then you must be having innumerable equipments to keep your body toned and in shape. But, there are some other products as well that every workout – freak must use. What are those? Read on!Read More …
If you believe that working out is possible only at the gyms or otherwise you will not get results, you are mistaken. There are a few effective body weight workouts that can be done in less than half an hour and are perfect options for beginners.
Do the below mentioned workouts in 2-4 sets each where each set has 15-20 repetitions. Take 20-40 second break in between the sets and continue again.
- Chair squat
It is as easy as sitting on the chair and standing up again. This exercise is effective for toning your lower body. You have to keep your back straight and legs firmly placed on the ground.
Pushups is the best core workout as it targets the entire body in one go. For beginners, it is advisable that they take support of their knees initially. Lie on your stomach and simply go up and down. Use the strength of your wrist and forearms to rise up again.
- Front bowing
As easy as bending in front of someone to wish them good morning, this is a workout for your abs and the back. While doing this, make sure you stand straight and bend while keeping your legs and back firm.
- Forward lunge
Lunges can be done in various ways. Forward lunges is the best option for beginners to tone the lower body. Stand straight with your legs at a feet apart and then step with one leg in the front and bend it down so that the knee touches the ground. Do this with both the legs for as many repetitions that your body permits. Keep the back slightly bent in the front for the perfect form.
- Air bike
An exercise for the abs, air biking is effective workout for legs as well. Lie on your back and lift your legs up in the air to move them just like you ride a bicycle. In this process keep your head up from the ground and both the palms behind them. Do this so that elbow and knee of alternate hands and legs touch in the process.
- Jumping jacks
Simply stand straight with hands by your sides and legs close to each other. Take a jump in such a way that you step out and your hands go up in the air and then come back to initial position.
Follow these simple body weight exercises to build the strength and prepare the body for other intense workouts sessions.
No amount of weight training or cardio would give you the desired results if you do not train your core to that level. Core body workouts are some simple exercises that you can do at home as they do not require any machine. All you need to do is use all your strength and body weight to do these exercises.
- Planks with variations
Planks can be done in more than 30 ways and you can find out your own way as well to modify the basic one where you rise on your toes and forearms keeping rest of the body firm and back, glutens and shoulder in one straight line.
Burpees is one of the most effective core body exercises. Doing Burpees the correct way involves three steps. First start with getting into the squat position and then touch your palms on the ground to go to the push up position. Lastly, when you get up, take a jump as high as possible and come back to squat position to repeat the cycle.
Pushups help you work up your entire body in one go. There are many variations of pushups you can do depending upon your capacity. Keeping in mind that the posture and technique is very important here. Get on the ground and lie on your stomach so that your body is in a straight line. Now rise up taking the support from your palms and toes and wrist and then come down again. Keep your body firm and repeat as your body allows.
- Jumping Squats
Do the jump squat over the normal one to improve the overall mobility and strengthen your lower body. Get to the basic squat position to begin with. When you have bent down and done the squat, get up with a jump. Repeat the cycle for 15-20 repetitions. Once you get comfortable doing the basic versions, you can go for the difficult options to push your limits and improve the strength.
Following these simple yet effective workout regimes for at least 5 days a week can help you get a strong core and thus increase your overall strength.
Travelling disturbs our schedules completely and thus has some adverse effects on the body. Untimely eating, improper sleep and no exercise harms the body in a way you won’t understand. Simple solution to this is to do some basic exercises to keep your body moving and fit even when you travel.
- Jumping Jacks
Start your workout with this basic cardio exercise. Jumping jack is a little different from the basic jumping, as you have to move your hands up into a clap while you take the jump with your legs on the sides. Make sure you keep your posture intact and take the jumps as fast as you can.
There are many variations of planks. If you are well versed with the basic option, try advanced levels. To begin with, get into the basic press position. Make sure the weight of your body is on the forearms and toes. When you rise from the ground, your back should be straight and you have to look in front. Hold on for 10-15 seconds in this position and then come back to press position. Repeat in 2-4 sets.
- Forward Lunges
Stand straight with your feet apart and shoulders bent a little in front. Lift your one foot and place it forward at a distance of around 1-1.5 feet and bend down so that your knee touches the ground. Repeat with the second leg and continue for 10-15 repetitions. Do the number of sets your body permits. Take care of your posture.
- Burpees with pushup
You might know the benefits of Burpees and pushups and would have done it individually. Now is time to club them together. Get in the pushup position and then transit to the Burpees position. Repeat this cycle for 10-15 reps.
- Leg raises
Lie straight on your back with legs close to the body and hands by the sides. Raise your legs straight up in the air so that they make an angle of 90 degree with the ground. Since 90 degrees is the maximum, try reaching as close to it as you can and improve with practice.
- Butt Kickers
Butt kicking is the simplest of all workouts as all you need to do is flex your ankles in the backward direction so that they touch the back of your body. This is similar to running and the results too would be similar. This should be done for 40-60 seconds in one go for 2-4 sets.
Lie on a flat surface with legs and hands stretched in opposite direction. You have to rise from the ground in this position so that only your stomach touches the ground. Go as high as you can and then come back. Repeat in 2-4 sets with 10-15 repetitions in each set.
Keep your excuses aside and get going even if you are travelling as these simple options can be done anytime, anywhere.
If improving metabolism and burning fat is your fitness goal, rely on cardio workouts right at your home. There are many simple cardio exercises that can be done at the comfort of your home without any equipment needed and get rewarded.
The following exercises have to be done in 2-4 sets. One set should be done for not more than 30-40 seconds. Take a break of 20 seconds between each set to give your body the needed break.
- Jumping Jacks
It is one of the most common personal training exercises. All you need to do is stand straight, hands by your sides and legs close to each other. Now take a jump by spreading your legs to the sides and raise your hands above the head and clap. Come back to the initial posture and continue this with speed.
Plank is very effective to strengthen the core and improve metabolism. To do plank, get in the press position to begin. Then rise up on your forearms and toes. Make sure you keep your legs, back and shoulders in a straight line. Hold on to this position for 10-20 seconds. Repeat 2-4 times.
- Scissor Hopping
Scissor hops is an efficacious exercise to tone down your thighs. Since it involves a lot of movement, doing this daily helps you achieve great results. All you need to do stand on your feet with a straight back and then jump in such a way that your hands and legs move parallely in cross direction
- Mountain Climbing
Mountain climbing is very helpful in burning calories quickly. Get in the press up position to begin with. Make sure that the legs, back and shoulders stay straight and firm. Now try to move your one foot forward in such a way that the knee touches your chest. Repeat with both legs as long as your body permits. Take breaks in between to maintain momentum.
- Jump Squats
Stand straight on the floor with your legs apart from each other. Now take a jump as high as you can and then bring back your body in the squat position. Make sure you stay firm as all the load would be on your feet. Keep the back straight so that you do not feel a jerk while landing. Work this out in 2-4 sets.
- Butt Kicking
Stand straight with legs close to each other and hands by your sides. Now try to flex your knee backwards in such a way that the ankle touches your butt. Do this in speed with both the legs thus forming a pattern. Just like running, it helps in burning the fact quickly and also shapes your legs.
So simply put on your running shoes and do these cardio exercises to achieve the best results.
Targeted workouts prove to be effective when you are training your entire body. If you are doing sufficient workout but there is no sign of abs, you need to focus on some specific and core ab exercises that can be done at the comfort of your home. These exercises are easy to do and give results that you always wanted.
These exercises should be done at least 5 days in a week after workout. Do 2-4 sets of each of these. Keep the repetition count low initially and increase with practice.
- Air bike
Lie on the back and place your hands behind the head so that you head is firmly placed in your palms. Make sure you don’t rest the head on the floor. Now fold the legs so that your calves are parallel to the floor. Once you are in this position, start moving the hands and legs in such a way that one hand’s elbow touches the other leg’s knee.
Although this exercise is a part of stretching routine, do it for the abs as well. Lie on your stomach straight with hands stretched above and legs close to each other. Now gently, raise your legs, chest and the hands all together so that only your abdomen region is on the floor. Repeat this in 2-4 sets where each set should be done for 40-50 seconds.
- Mountain Climber
Bring your body in the press up position to begin. Take the support from your palms and the front foot and stay firm to avoid jerks. Bring one knee close to the opposite elbow and repeat the process with both legs. Keep your neck and back straight for a correct posture.
- Twisted planks
This is one the best and most effective workouts for your abs. Get into the normal plank position to begin. Make sure your entire weight is on your toes and forearms. The back, shoulders and chin should be in one straight line. Now shift the weight on one hand and raise the other one vertically so that your raised hand is straight and perpendicular to the ground. Hold on for 5-7 seconds, come back to the ground and repeat with other hand.
- Leg Raises
You can either do this exercise one leg at a time or both together. Place your hands close to your body and palms right under your glutens for support. Also make sure that your head is up in the air. Now by keeping your legs straight, raise them up as much as you can. Hold for a few seconds and bring them down. Continue for 2-4 sets.
- Seated Leg Pulls
Sit on a flat surface with your legs stretched in the front and arms on the sides. Keep the arms placed on the ground firmly. Your torso shouldn’t be straight and keep it leaned back at an angle. Now bring your knees close to the chest and then go back in the initial position.
Begin with these basic options and keep on challenging yourself with some variations for the most flattery abs.
Tennis can be a very strenuous game especially since competitive tennis takes a lot of hard running and short sprints. Your body must be in top shape in order for you to go ahead and get the desired results. There are certain patterns which are are involved in the ports. These include the ball being in play around 25 % of the total match time. The average rally lasting around 4-5 seconds. The ball exchanged is less than three times per point. These factors are vital to understanding how you need to prep your body for this competitive sport. The key stress points when it comes to tennis players are their muscle sand tendons around the knees and the ankles.
Elements of a tennis fitness programme
One of the most effective methods of training is short bursts of all out sprints over a stretch of 20 to 15 metres, with a rest ratio of around 1:2. When you keep repeating these short interval runs over a number of sets you will start building massive levels of stamina. Lateral movements during intervals should be focused on as well.
Here are some sample drills you can start with:
Six objects which can be used as clear markers. Training cones works best. Place three cones A, B and C from each other in a straight line. Place cone D 10m from cone C, and E and F 5m from one another while maintaining the straight line. Now start running from point A to E to B to D to C to D and then run backwards from D to C to E to B to F and the final stretch being from F to A. 45-50 seconds should be the time for each circuit and then a 2 minute rest. Repeat this set around 4 to 6 times.
Run straight for around 10m and then run laterally for another 10m. Then run laterally shuffling left for 10m. After that backpedal for 10m as you return to the starting point. After finishing each set take rest for double the duration of time it took you to complete the set.
When you start if try to sprint at a comfortable speed and then get faster gradually. The drills will allow you to challenge agility at high speeds and help you in an active match of tennis. Before you start off the drills ensure that you have stretched your muscles through freehand exercises and some light jogging.
There are also some medicine ball exercises which you could try. Here are two simple but very effective ones:
Rotatory lunges: as you are holding the medicine ball and lunge out with your right foot. Extend your arms and keep them level with your shoulder. As you do that rotate your right torso while keeping your head straight. Return and then repeat. This needs to be done for three sets with a repetition of ten.
Power drops: lie on your back as your feet and knees are paced firmly on the ground. Get a person and ask him to stand directly above you near your hips and throw the medicine ball at your chest. Catch the ball and then throw it back hard to your partner. Gradually increase the height so that more pressure needs to be applied. This can be done 3 sets of 10 repetitions each.
Being a foodie, it’s not easy for us when people see our weight increasing and tell us to immediately avoid eating certain foods. We’ll accept that they are right in telling us to do that, but once we’re accustomed to them, it’s very difficult to quit. It’s almost impossible to avoid that craving for pizza or walk past the favorite bakery without being tempted to enter and savor the choicest of treats. When weighing healthier food and tastier food on the scale of life, one might veer toward the former. But there are ways to substitute some foods so that the two are balanced and we don’t compromise on either.
The main ingredient of most baked goods is white flour, which is not healthy. Replacing that with whole wheat flour wherever possible increases the nutrients, as whole wheat flour brings an extra dose of fiber to the dish, making it a whole lot healthier and filling as well. Some pizzerias even offer the option of a whole wheat base on their menu, which is lighter as well.
Coffee is one of the biggest addictions for a lot of people the world over. For working professionals, especially, to sit through a nine or ten hour shift without a cup or two of coffee is unthinkable. The problem is, for every cup of coffee, there’s that overdose of sugar. Instead, using half the amount of sugar while using a teaspoon of vanilla can be a good option, while not sacrificing too much in taste.
Wraps and rolls are quite popular dishes for snacking, but again, the wrap itself is made out of white flour and a less healthy option. Replacing that with crispy lettuce leaves makes the dish healthier. The texture is not quite the same, so it would take a little more effort to convince the mind that the substitution is a fair one.
And using fresh ingredients instead of canned/processed ingredients would always be recommended.
Substituting ingredients in favorite dishes might definitely be a way to get healthier and tastier food, a delight for any food lover.