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Showing posts from 2016

3 mistakes to avoid while working out in Gym

If you are an amateur at the gym, you will certainly face problems which you will find baffling to deal with. These things often turn into screwing up your idea of coming to the gym further.  This makes it important for you to first get introduced to all such common problems and find effective solutions for them. Although some of these issues may seem to be minor, but they often lead to huge setbacks in terms of benefits.
Waiting for Equipment
People are bound to form bee-lines at an equipment in gym during the during peak hours. It’s sheer wastage of time to follow the league. The best available option is to head to the gym during the off-hours; either early in the morning before 7 or after 7 in the evening. Also, try and have alternative options ready in the back of your mind in case the machines are busy. This way you will stay moving rather than wasting your time waiting.
Skipping Warm-up 
Believe it or not, dodging your pre-workout warm-up is a sure shot way to get injured when the …

Mistakes that can sabotage your intense workout results

It is a positive change that people are largely getting aware of their workout requirements and even making healthy choices to remain fit. But there are still chances that often translate into huge post-workout recovery mistakes just because of lack of proper knowledge. This not only affects their physical health but equally targets their mental health too. So, it becomes important to avoid making such mistakes. Here are some common mistakes that people often do.
Not taking appropriate rest post workout
Post an intense workout, recovery and rest are essential as the muscles need time to rebuild and body needs time to relax. However, sitting on the couch, in a chair or even in bed is a bad idea. Staying active is very important post workout. This way, the joints stay more limber and mobile and also you can continue to burn much more calories.
Indulging in eating excess
Nutrition is very important post workout in order to maintain a fit and healthy body but this does not gives you the right…

Getting acquainted with the powerful Amino acid supplements

Amino acid is an important part of the workout regime. But very few people understand its relevance and usage properly. Amino acids are units that make up proteins. When a person eats a protein meal, the body breaks down with the help of enzymes called proteases. The proteins are converted into shorter chains called pepticides and then into single amino acid units. The intestines adsorb these amino acids into blood circulation and uses them into different mediums to create energy.
Body builders and general weight trainers take amino acids for instant muscle recovery and repair. Ultimately, the goal behind taking amino acids as a weight trainer is to build more muscle; plain and simple. Due to this, there are specific times when taking amino acids as a weight lifter is most advantageous. So, when is the best time to take amino acids as a weight lifter?
The best time to take amino acids as a weight lifter is during your workouts. In addition, there are great amino acid supplements special…

Workout miracles of the wonderful Wunda Chair

Eliminate lower back pain, condition for sports, recondition from hours of sitting; just a few of the reasons the proper use of Pilates Equipment and Pilates Equipment classes are so effective. In the past decade, the general public has flocked to Pilates Equipment workouts because it is a challenging yet gentle workout for the whole body. The Pilates Equipment Class offers a refreshing change from more traditional types of exercise. You become stronger, more flexible, and rejuvenated WITHOUT jarring or straining your body in the process.
Today the Wunda Chair is one of many traditional Pilates apparatus and despite its limited range of exercises it is most often used to perform foot work in a seated position and then challenge the body in a more vertical position either seated or standing. It consists of a seat, a pedal that may be split, and resistance that can be altered by the user.
Chairs today are lighter in weight and slightly more versatile than his original but the work is chal…

Three questions to answer before buying that fitness equipment

A fit body is the dream of everyone of us. This is probably one of the major reasons behind the business move by many companies in the fitness sector. For many of us, who are struggling with tight schedules and have been confined to poorly designed workplaces that add nothing except those extra calories, having a significant amount of vigorous exercise is important to live a healthy life. People who get themselves hard to go out and attend fitness classes can think of buying fitness equipment and keep a tab on their weight. However, getting a fitness machine is not a child’s play. One has to keep a watch on a number of things to make the right buying decision.

Here, we show you some factors to keep in mind before investing on gym equipment. 

# What is the objective behind the purchase?

Fitness is all about achieving goals for a health you have long been vouching for. And when it’s about buying a fitness machine for your home, then the focus shifts mainly on three areas- stretching exer…

Top ways to promote your fitness business

Marketing the gym business is an ongoing process and requires strategical input. Without this the business can not survive. Here are few cost effective and free ways to manage the marketing activities of the fitness business and strengthen the network:
Flyer campaigns every 3 monthsAlthough this seems like such a simple concept, do not under estimate the drawing power of flyers. People are usually drawn by flyers. People have something to touch and carry with them as reminders. Make sure that your flyer design is attractive and contains factual details. Don’t forget to offer an incentive that has a deadline.
Get involved in your communityTargeting the local events or any fitness charade proves to be quite beneficial for the fitness business.
People love freebiesOffer free personal training, nutritional counselling, or smoothies. Offer whatever you can to get them interested in your business. People love the owners who seem to be genuinely interested in the business of health and just on …

Tips to get the Most from your Workouts

Not getting the results you seek from exercises? Here are some things that you can inculcate in your routine:
Limit your activities to 30-40 minutes: A number of fitness enthusiasts actually spend too much time at the gym. The fact however is that after 30 to 40 minutes, the results are not considerable. This is because to keep going for an extensive duration, you need to bring down the intensity or momentum of exercise movements. It is better to work out at a higher intensity for lesser time.
Intake of proteins: It’s significant to pay attention to protein intakes for muscle rebuilding. If you pay no attention to this part, you will get very little out of your exercises as both cardio and strength workouts need protein to build muscles. Whey or protein shakes are recommended.
Hydration: Take plenty of water throughout the day. Your body takes about 2 hours to absorb water so you cannot just gulp water few minutes before an exercise. Develop the habit of drinking water throughout the d…

Five reasons to include Pilates in your fitness regime

Pilates has lately being on the top of the radar of the fitness enthusiasts. Here are few compelling reasons to include them in your fitness routine:
A whole body fitness mantra:
Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. While Pilates training focuses on core strength, it trains the body as an integrated whole. Pilates workouts promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.
Creates strength without bulk:
Long, lean muscles are the name of the game here. In Pilates, we are not looking to build muscles for show. We are building toned muscles that work perfectly within the context of the body as a whole, and the functional fitnessneeds of a person as they move through life.
Works on Flexibility:
In Pilates, we work toward a safe increase in length and stretch of the muscles and range of motion within the joints. Hence it works wonder on adding flexibility to the …

Add Strength to your daily training with simple tricks

In case you are not able to make it to the gym, it’s not your body that should suffer rather it’s you. If you are not able strength train two or more days, it is high time for you to start making time by consciously managing everything possible. Here are some prominent ways to add strength training to the body for excellent results.
Morning Mantra
A mini-workout early in the morning gives unmatched results not just physically, but mentally too. Doing 15 push-ups, 15 sit-ups and 15 triceps dips in a row is a brilliant idea. However, this must be done as soon as you jump out your bed. Just after this, hit the shower and start your day on a stronger and healthier note.


Coffee Pot Squats
Using your morning cup of coffee as an opportunity to work your lower body is a wonderful idea. While you put your coffee for brewing, get your squat on in the kitchen meanwhile. For improved results, you may mix it up between the basic squats, pliĆ© squats, and pistol squats as this makes for a fun variation …

What make machines an ultimate winner when it comes to workout!

The fitness industry is fraught with numerous beliefs some of them need to be corrected for the betterment of the users only. There is quite a trend in the market today wherein the personal trainers and the trainees alike seem to love bashing machines for a common reason that they do not function properly. The real fact is that the machines have a great number of benefits that free usually fail to offer. 

It may be a muscle motion power rack or any machine, it is highly recommended to check the requirements and results coordination. Following are the features which make the machines an absolute necessity in the fitness plans:
For a safer workout regime:
Most of the weight machines usually offer a higher degree of ‘built-in’ safety than free-weight exercises, which is designed keeping in mind the safety of the beginners. Most of the machines available at different gyms offer numerous benefits that free weights often fail to deliver. One must complement the free-weight training with regula…

3-steps strategy to boost your immune system

When you think about fighting a disease, the normal course of action tends to head towards the medical help but working on the immune system is not the usual thing which crosses your mind.

Immune system is crucial!

Your immune system is important. Very much like your own personal army, it guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. 

Here is a 3-steps strategy to work constructively towards strengthening your immune system:

Step 1: Eating Right 

Eat just enough of the right foods when you feel hungry. Unfortunately, this isn’t as simple to put into practice. We’re tempted by unhealthy options everywhere we turn.

Avoid eating too much, which can lead to weight gain and harm the immune system. Research performed by scientists at the University of North Carolina at Chapel Hill School of Medicine has shown that obesity prevents the immune system from functioning properly, increasing its vulnerabilit…

Ways to discover motivation to exercise!

Finally you have made up your mind to loose that fact on your body. Well exercising and maintaining a healthy active life is good for everyone. Many of the starters tend to loose motivation with time and fall back. Here are few tips to get that zeal of physical activeness going and motivating yourself day in and day out:
Join a class:
One of the best ways to keep yourself on track. The socialising that happens in these classes act like the best motivator for anyone of any age group.
Track your progress:
it has been proved by the researches that you are more likely to stick to a physical activity if you can see or quantify the progress. It would be great if you use a fitness test to track your progress. In this way you will keep yourself motivated and also would come to know your shortfalls.
Make a commitment and goal:
Having a goal in mind is the best motivator you can give yourself. Try signing up for a walk or any such social activity. This will keep your motivation index elevated since y…

How Is Your Fibre Intake?

Eating well is the next important element to a healthy body from physical exercise. One needs to eat fibre, if one aims to improve the exercise performance and health while aging. But the current world is a fibre-deprived world. We are totally dependent on processed food, in which all the valuable nutrients like vitamins, minerals, and fibre, have been washed off during preparation. This makes it difficult for anyone to know how to get enough fibre in their diet in order to reap all of the awesome benefits.

Fibre is a form of indigestible carbohydrate, which is of two types: soluble and insoluble. We can digest the soluble fibre as it attracts water and converts into a gel during the digestion process. This can be found in nuts, vegetables, legumes, and grains. We cannot digest the insoluble fibre because our body does not produce the enzymes necessary for breaking down of the bonds in fibre. It is found in vegetables, whole grains, and seeds. This fibre reaches the large intestine int…

Benefits of including Asparagus in daily diet

Believe it or not, eating is an addiction. While some people might think that it’s comical for anyone to look at eating as an addiction, it’s a difficult vice for people to overcome. Although eating green and leafy vegetables has always proved to be advantageous to the humans, here are few benefits of including Asparagus, one of the gang into your daily diet routine.
It is packed with Antioxidants:
Being ranked among the top rated fruits and vegetables, Asparagus is packed with antioxidants which help in neutralising cell-damaging free radicals. This eventually helps to slow down the ageing process along with providing a healthy diet.
It acts as a brain booster:
One of the many benefits of the spring veggie is that it helps in building up the cognitive power of the brain. Life the most of green leafy vegetables, Asparagus too delivers folate, which works with vitaminB12 to help repair cognitive impairment. In a study conducted by Tuts University, the adults with an active balance of folat…

Factors that determine your productivity!

When it comes at productivity, nutrition and exercise have been found to be impacting it in a positive way. Having a healthy lifestyle and incorporating exercise in our daily routine can show very convincing results.

Exercising for raising productivity level
Most of us are aware of what happens to the body when we exercise. We build more muscle or more stamina. We feel less exhausted and activities requiring physical motion becomes a lot easier for us. Well our brain has too got its won set of reactions when it comes to exercises.
If you start exercising, your brain recognises this as a moment of stress. As your heart pressure increases, the brain thinks you are either fighting the enemy or fleeing from it. To protect yourself and your brain from stress, you release a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. That’s why we often feel so at ease and things are clear aft…

Factors that determine your productivity!

When it comes at productivity, nutrition and exercise have been found to be impacting it in a positive way. Having a healthy lifestyle and incorporating exercise in our daily routine can show very convincing results.

Exercising for raising productivity level
Most of us are aware of what happens to the body when we exercise. We build more muscle or more stamina. We feel less exhausted and activities requiring physical motion becomes a lot easier for us. Well our brain has too got its won set of reactions when it comes to exercises.
If you start exercising, your brain recognises this as a moment of stress. As your heart pressure increases, the brain thinks you are either fighting the enemy or fleeing from it. To protect yourself and your brain from stress, you release a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. That’s why we often feel so at ease and things are clear aft…

Light Exercise After Sickness

A cold or flu or a simple virus can throw away the exercise routine to the winds. The exhaustion and the pain from the sickness can limit your workout. At such times you have to be very careful on how to get back to exercising to get that good sweat which you have been craving for. But how do you assess the setback and get back to exercising. It is said, that if you have been out of the exercising circuit for about a week with lying flat on your back, then as an estimate you might have lost 30 % of your fitness. And a 2 – 3 weeks of training, which is rightly planned can help your physical fitness bounce back.
Before you get back at the weight trainer, it is important to ensure that you have been fever free for a minimum of 48 hours and ensure that there is no body ache or joint pain by taking optimum bed rest.
It is recommended that an exerciser should refrain from exercising, in case he/she is running fever so that the body is able to retain the energy needed by the immune system …

Tips for Better Workouts with Power Racks

Power rack is beautiful gym equipment, which if used properly for exercises can yield great results. Gym goers use it like empty power curls, or hanging gym bags or as dumbbell laterals. Bodybuilders use it as a serious tool and it can take you much further if your workout becomes stagnant in bench press, deadlift or squats and contribute to developing of more muscles. Here, we look at some lifting problems which can be helped by power rack solutions:
Exercise - Bench Press: One can experience locking out which is a frequent dilemma during bench press. Partials power rack can work wonders. It is called partials because, the work out involves a partial range of motion. This not only benefits by increasing the overall health but it also gives the exerciser more power to overcome the weaker part of the lift, for example the last few inches of bench press.



Exercise – Squat: For one who is a beginner in exercising squats is faced by the dilemma off getting out of the hole or the bottom port…

4 Hard Facts to Realise About Workouts

It is all about mastering the basics to get that much wanted at a gym. Let us look at some of the basic training essentials, exercise tips and weightlifting basics to reap maximum benefits from your gym schedule. It is not about those supplements, diet plans and new workout technology only. That comes in much later, initially it is about some basic concepts of exercising in the gym.
The first pointer is to commit for a long term. It is wrong to exercise with a short term goal in mind. For example, it is not about losing those 40 pounds in 12 weeks but it is about getting fit and regaining health in the long run. Focus on the long term results and not on immediate benefits from the workout. Change your perspective, it is not a “big deal” to live healthy and go to gym. It is ‘normal’ to take care of your body.
Secondly, you should set a schedule for the training routine. This will bring in regularity in terms of consistency to the exercise regime. A schedule will keep you motivated and …

5 Tips for Safety on Treadmill

Treadmills are one of the most popular pieces of equipment in the fitness regime. Treadmills are known to tone multiple body areas with the right exercise regime. It is of great benefit to regularly use a treadmill. Also, just like any other equipment, treadmills also need safe use guidelines to minimize a risk of accidental injury. Let us look at 5 tips for safe use of treadmill.
·First thing to remember is to look forward while exercising on the treadmill. It is seen that commonly the beginners like to look at their feet while walking or running on the treadmill. If an exerciser is looking to the sides or down, they have high chances of losing their balance and falling down. The concept is that feet follow the eye, so one is looking sideways the feet may move to one side and the exerciser may trip over the moving belt. Moreover, initially people may feel a little dizzy while walking off the treadmill. To prevent this disorientation from developing into a fall, it is best to hold on t…