Posts Tagged ‘Jogging’

What are different myths that surround fitness?

Avoid believing everything you hear. There are lots of myths in fitness that might cause injury and stop you from getting the best workout.

Myth 1: Even after you finish your workout, an aerobic workout helps to boost your metabolism.
It is true that the metabolism continues to burn at a slightly higher rate after finishing an aerobic workout, but the amount is too small to be taken into consideration.

Myth 2: Running on treadmill puts less stress on knees than running on roads.
Running impacts the knees as your body weight relies on the joints, which causes stress. It does not matter whether you run on a treadmill or on road. Reduce this impact by varying the workout instead of running for a long time at a stretch.

Myth 3: Swimming helps in reducing weight quickly.
Swimming increases lung capacity, tone your muscles and even helps de-stress you. It does not really help you lose many pounds. Swimming also makes you feel hungry and you end up eating more.

Myth 4: Sweating is a must while exercising.
It is possible to burn a number of calories without breaking a sweat. Light weight training or walking are also effective methods of workout.

Myth 5: Ab machines help to get rid of belly fat.
It helps to strengthen muscles around your middle and improve posture, only a strict diet and exercise regime will help you burn that fat. Follow a workout that includes both cardiovascular and strength training factors that will decrease your overall fat.

Myth 6: Pain is good while working out
Some amount of soreness is normal but searing pain while working out is not a good sign. An exercise should not hurt you while you are doing it.

Myth 7: Yoga helps relieve all types of backache
Yoga helps when your backache is muscle-related because the stretches and positions work to relax the muscles. but if your back problems are related to ruptured disc or some other similar problem, yoga is definitely not the answer.

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What kind of diet should be followed if the person is gaining fat on stomach?

People face problem of being overweight at an early age especially gaining weight or fat on stomach. This is a matter of concern as this is the time when health can start deteriorating if one is not careful.

Having a large tummy means that you are eating more calories than you need to. This does not mean you start dieting. Burning the fat from the stomach and achieving a toned belly are totally different goals that require different approaches.

- A healthy diet, slightly lower in calories than the body requires will help burn fat from all over the body including the flat stomach area.
- Food intake should only reduce calories a little at a time over the course of many months.
- Reducing calories too much results in a lowered metabolism and even possibly a gain in weight.
- A five meal pattern is ideal i.e. three meals and two small snacks in between. Remember not to snack between these five meals even if it is a cup of tea with a teaspoon of sugar.
- Follow the half plate rule which means that half of your plate should be filled with carbohydrates and proteins and the rest should be vegetables cooked in minimal amount of oil.
- Avoid second helpings.
- Serve food yourself and keep away serving bowls in kitchen.
- Do not cut down on pizzas, pastas or paranthas entirely. Just reduce the proportion by 20%.
- Cut down on junk fatty foods like chips, namkeens etc.
- Cut down on the proportion of sweets and deserts.
- Alcohol especially beer adds a lot of calories. Reduce your drink intake.
- Walking, jogging, running, swimming, cycling, step aerobics, rowing, rock climbing, are all fun and effective exercises.
- Abs exercises that specifically target the abs are crucial when it comes to reduce stomach fat.
- Exercise the side of the stomach as well as the front abs
- Crunches are one of the best for flattening stomach.
- become more active inside and outside the house.

Bring aerobics safely into your daily life to live healthy.

Aerobic means “with oxygen,” and it refers to activities of moderate intensity performed for an extended period of time. Aerobics are particularly helpful for weight control. Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Following a regular aerobics program gives you a sense of commitment and control – two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby relieving your body’s stress response. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace.

Health Benefits of Aerobics

- Aerobic exercise strengthens the heart and lungs, making breathing more efficient and improving the efficiency of the heart.
- Aerobic exercise tones muscles throughout the body, which can help reduce blood pressure.
- People who get regular aerobic exercise consume more oxygen and pump more blood with each beat.
- Blood supply to the muscles is increased, as well as their ability to use oxygen.
- Heart rate and blood pressure are lower in people who get regular aerobic exercise.
- HDL cholesterol (that’s the good stuff) is increased.
- Triglycerides in the blood—a risk factor for heart disease— are decreased.
- Body fat and weight can both be reduced by getting an hour of aerobic exercise a few times a week.
- Glucose tolerance and insulin resistance improve in those who regularly exercise, reducing the risk of diabetes.
- Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving.

Bring aerobics safely into your daily life

- Maintain a comfortable pace.
- Increase your workout in stages to get the most benefits with the fewest risks.
- Select activities that fit your personality and have an element of fun.
- Plan a workout schedule. To gain the most health benefits it is important to exercise as regularly as possible.
- Maximize your safety and comfort.
- Challenge yourself.
- Whether your goal is to control your weight or just to feel healthier, becoming physically active is a step in the right direction.