Already planning your new year resolution? If you are like most people, you will make them – only to break them within six to eight weeks.
No surprise here, like every year most common resolutions : eating healthier, setting exercise schedule Etc., will be ringing in 2019 as well. It’s easy to get overly ambitious and come up with a list of resolutions with no plan for reaching your desired outcomes. And a resolution without a plan or specificity equates to nothing more than a wish. You don’t have to overhaul your life and set five goals at once. So focus on one or two objectives at a time.
Does it also happen to you that all your New Year resolutions get crumbled just in 1 or 2 months? If yes, change your habit now and make something firm for your health and fitness this year. The reason that we don’t complete our intended plans is because we don’t set some realistic targets for them.
Tips to break down your goals –
1. Main Goal
2. 5 year Goal
3. 3 year Goal
4. Yearly Goals
5. Half Yearly Goals
6. Quarterly Goals
7. Monthly Goals
8. Weekly Goals
9. Daily Goals
You need to focus on the step ahead of you but be aware of the bigger picture.
According to various studies you will find one thing common in all the successful people that they all set goals. From short-term motivations to long-term visions, you get everything when you set goals. Similarly, when you make New Year resolutions, you help yourself achieve targets in a given time period.
Apart from all kinds of other resolutions, you should make, resolutions for health and fitness should be given more importance and value since health is all your wealth.
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Are you making resolution for 2019 ? Generally more than half of resolutions fail, but this year make sure they are not yours. Identify right resolution to improve your life, create a plan on how to reach it, and become part of exceptional group of people that successfully achieve their goal.
Pick the right resolution – You will give yourself your BEST at success if you set a goal that’s doable and meaningful as well.
A lot of these resolutions fail because they’re not the right resolutions. And a resolution may be wrong for one of three main reasons:
- It’s a resolution created based on what someone else (or society) is telling you to change.
- It’s too vague.
- You don’t have a realistic plan for achieving your resolution.
Your goals should be smart — and SMART. That’s an acronym for Specific, Measurable, Achievable, Relevant and Time-bound. It may work for management, but it can also work in setting your resolutions, too.
- Specific. Your resolution should be absolutely clear. Making a concrete goal is really important rather than just vaguely saying ‘I want to lose weight.’ You want to have a goal: How much weight do you want to lose and at what time interval? Five pounds in the next two months — that’s going to be more effective.
- Measurable. This may seem obvious if your goal is a fitness or weight loss related one, but it’s also important if you’re trying to cut back on something, too. If, for example, you want to stop biting your nails, take pictures of your nails over time so you can track your progress in how those nails grow back out. Logging progress into a journal or making notes on your phone or in an app designed to help you track behaviors can reinforce the progress, no matter what your resolution may be.
- Achievable. This doesn’t mean that you can’t have big stretch goals. But trying to take too big a step too fast can leave you frustrated, or affect other areas of your life to the point that your resolution takes over your life — and both you and your friends and family flail. So, for example, resolving to save enough money to retire in five years when you’re 30 years old is probably not realistic, but saving an extra $100 a month may be. (And if that’s easy, you can slide that number up to an extra $200, $300 or $400 a month).
- Relevant. Is this a goal that really matters to you, and are you making it for the right reasons? If you do it out of the sense of self-hate or remorse or a strong passion in that moment, it doesn’t usually last long. But if you build up a process where you’re thinking harder about what’s good for you, you’re changing the structure of your life, you’re bringing people into your life who will reinforce that resolution, then I think you have a fighting chance.
- Time-bound. Like “achievable,” the timeline toward reaching your goal should be realistic, too. That means giving yourself enough time to do it with lots of smaller intermediate goals set up along the way. Focus on these small wins so you can make gradual progress. If you’re building a habit, you’re planning for the next decade, not the next couple of months.
Click here for Most important Health and Fitness Resolutions you should make for 2019-
Set achievable goals – First consider what you want to achieve, and then commit to it. Set SMART (specific, measurable, attainable, relevant and time-bound) goals that motivate you and write them down to make them feel tangible. Then plan the steps you must take to realize your goal, and cross off each one as you work through them.
Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality. The process of setting goals helps you choose what you want to achieve during the year. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You’ll also quickly spot the distractions that can, so easily, lead you astray.
Don’t concentrate on the end Goal. Check your journey.
It’s easy to lose perspective whatever your priorities may be. Whether your focus is, it’s easy to feel overwhelmed by day to day life loss perspective on the things that matter.
There is no denying the importance of self-love. It is essential to put yourself first before you can think of others. Aim to get at least one self-care day a week. Whether it’s going for a bath, reading a book or baking, it’s beyond important that you take time to yourself and away from stress to ensure that you stay on top of your goals while looking after yourself.
Making health and wellness your priority in 2019 can be a challenge but instead of focusing on the end goal, concentrate on the journey that brings you to your goals and your goals start with your knowing your health.
Comfortable Sleep – Sleep is actually one of the most important aspects to consider for a healthy and happy life. Up till now, if you aren’t comfortable with the amount of sleep you are getting, you can make a resolution to sleep a little more.
According to studies, lack of sleep can lead you towards various diseases including early death. Moreover, one should sleep at least 7 to 8 hours in the night in order to decrease the risk of different diseases and to maintain immune system.
Focus on mental health – To focus on mental health is as important as on your physical health. You should go to the gym and training centers so that you can have a healthy body. However, you shouldn’t forget about your mental health in the meanwhile.
At the start of this New Year, you should make a resolution for your mind in which, you will be sleeping at least 8 hours in the night and eating healthy foods to benefit both your mind and body.
According to psychologists, if you think and speak positively, write down something grateful for you, focus on only one thing in a moment, do regular exercise, eat a healthy meal, take adequate breaks from work, and go to bed on time, you can effectively provide some meaningful benefits to your mind.
Spend more time outside – Vitamin D is a fat soluble vitamin that is essential in maintaining strong bones and teeth. Vitamin D also maintains a good mood. We get a sufficient amount of vitamin D from spending 20-30 minutes in sunlight each day.
It has been proven time and time again that vitamin D and vitamin D deficiency are linked to a number of emotional illnesses. Conversely it has been proven that light therapy can relieve depressive symptoms, especially in cases of Seasonal Affective Disorder (SAD).
Whatever the weather, aim to spend at least one hour outside and one hour off your screens. Artificial light can begin to chip away at your natural circadian rhythm whereas natural light and fresh air can improve your mood and vitamin D levels naturally.
If you are feeling chronically fatigued, maybe you should consider checking out your vitamin D levels, especially if you are vegan or vegetarian as certain dietary regimes can play a significant role in vitamin deficiencies.
Meal Prep – Here we are not connecting meal prep to weight loss.
Think of meal prep as a way to save money, free up time during the week and hone your skills in making healthy and delicious creations all from your own home.
You might find the idea of dedicating 2-3 hours to prepare food for the week ahead a bit daunting or boring but trust us when we say that the benefits of meal prep are numerous.
Let’s look at some of the benefits of preparing meals for the week ahead:
- Meal-prepping for the week ahead saves time during a busy working week.
- Meal-prepping takes away the temptation for unhealthy and quick meals.
- Meal-prepping could be your contribution to saving the planet by using reusable lunch boxes.
- Meal-prepping can ensure that you’re getting all of the vitamins and minerals you need in each meal.
Practice Mindfulness – Mindfulness is also often associated in health-related “New Year New You” thought but what is the biological reasoning behind those ums, ahs and deep breaths?
It all comes down to cortisol. Cortisol is a steroid hormone that is commonly referred to as a “stress hormone”. Cortisol controls your response to stress, regulates blood sugar, acts as an anti-inflammatory, influences memory formation, controls salt and water balance in the body, influences blood pressure and foetal development.
In one study, it was found that diaphragmatic breathing can trigger body relaxation responses that overtime can change your body’s ability to deal with stress and cortisol production.
To begin the process of practicing mindfulness, you don’t need to an expensive app, membership or equipment; you just need yourself, 10 minutes and a quiet place. Starting the new year by testing your cortisol levels could motivate you to find healthier ways to deal with stress, and you never know, meditation could become your new favourite hobby.
Replace your bad habits with good ones – This happens to one of the most common New Year resolutions that the majority of people across the world make but quite a few of them follow for long. There are various bad habits that we come across in a single day and we can actually replace them with good ones.
For example, if you have a bad habit of taking drugs, you can replace it with going to a gym. Isn’t it a great deal? You should also replace other bad habits like taking more caffeine, more tech-time, and others with some good ones. If you remain consistent in leaving at least one bad habit every year, you will be living a pretty happy life in quite a few years.
Quit Smoking Seriously – Quit smoking, no seriously. Smoking is ruining your health. Whatever the method, find a way to quit and in the words of Nike, just do it.
If that’s not enough motivation, here are some helpful statistics to scare you into at least thinking about it:
- Nicotine reaches the brain 7-10 seconds after smoke is inhaled. Nicotine is as addictive as heroin and is found in every part of a smoker’s body including breast milk.
- Smoking increases your risk of cancer X 25.7 times as a woman and x 25 times as a man.
Cut Down on Booze – We’re not telling you to cut booze out, we’re simply telling you to cut down.
Aim to not drink over three standard drinks in one sitting. Focus on making memories instead of losing them. Most importantly, respect the power of alcohol and aim to drink accordingly.
Gym and Training – Gym and training are not only associated with athletes. Rather, a common man should also take care of his body with proper exercise and training. According to studies, many newbies head to their nearby gyms at the start of a year and most of them get disappeared even just after a month.
Having frequency and consistency in your practices is more important than anything. The more frequent you remain at the gym, the more success is waiting for you in the future. Apart from going to a gym regularly, you can also start reading health and fitness related journals.
Fruits and vegetables – There are various potential benefits of fruits and vegetables and you need to avail them more in this coming New Year. Moreover, the two blessings of nature happen to be health-improving and disease-fighting for a human being.
You can make an effective resolution to start a day with fresh fruits or juice and can take a portion of vegetables and fruits with hourly gaps throughout the day. Confused? Well, you can have a salad of vegetables with your lunch and dinner. Moreover, you can also use these two things in a raw form as snacks.
If you keep this habit of eating more fruits and vegetables, you can surely have a healthy life ahead.
Weight Loss – Every new year lots of people make a resolution for weight loss. You can make one for yourself for 2019 because it has become essential to maintain a normal and recommended weight in order to live a healthy, strong, and happy life.
For this New Year, you can make a resolution of 500 extra steps in a week so that you can burn more calories from your body. Since finding time in this modern and fast-moving world is difficult, you need to follow some consistent weight loss practices side-by-side with all your other office and household works.
Stop weighing yourself – The Body Mass Index Ratio (BMI) was created in the 1800s, and yet many people still use it as an absolute measure of their health and wellness. The BMI scale takes your height and weight into consideration. A BMI of 18.5 to 25 kg/m2 reports that you are at your optimal weight but what is the BMI scale really taking into account?
The BMI scale cannot take your proportions, muscle mass or health status into account. Your weight cannot determine your health status further than telling you if you are under or overweight, equally, weighing yourself can often do more harm than good. You cannot quantify yourself by what you weigh.
Preventative healthcare is more popular than ever before. Today you can screen for everything from the lipids in your blood to your liver health. Stop focusing on the number of the scales and instead focus on the markers that can offer you more insight into how you objectively feel.
Live every moment – And last but not the least is the resolution of living each and every moment you get in 2019. Though it has always been tough for everyone to forget about your past and future just to concentrate the present, you can at least try it in 2019.
The more you put away the distractions of past and fears of futures, the more you will be able to concentrate on your present. The importance of being present is quite valuable and you must try to remain present in your present.
A New Year comes with an opportunity to have a fresh start. It happens to be a great time to take firm decisions and stand with them. By making the above resolutions, you can enjoy a healthy and happy year with your friends and family ahead!
For Young people – The new year is a perfect time to assess your professional growth over the past year and set goals for the next! Set yourself up for a productive, exciting, and successful new year by focusing on your career.
Following resolutions will help you in your career and your career will flourish in 2019.
Further your education – It’s never too late to learn something new, and furthering your education helps strengthen your mind for future challenges. Choosing to go back to College is a rewarding way to stay competitive in your industry by expanding your knowledge.
Find a mentor – Have you been meaning to enter a mentoring relationship to help grow and guide your professional development? Connect with a mentor in the new year! Mentors can help enhance and hone your skills, bring a seasoned perspective, and help your career in the long-run. Pick a mentor outside of your immediate department so that you can gain new insight into the company and feel comfortable discussing any problems that might arise within your office as you pursue a solution.
Read a book – Reading is fundamental! Take a break from your usual fiction list and jump into new ideas that will illuminate the world around you and your place within it
Volunteer – Volunteering looks great on your resume and it feels good to boot! Find opportunities to give back around your community to help better yourself in the new year.
Add a bullet to your skills section – Developing a new skill can help you grow in your professional and your personal life. By making professional development a priority, you’ll build new connections and position yourself for advancement.
Expand your network – Join a professional network or society and connect with a community of professionals who do what you do and love it, too!
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We’re creeping ever closer to 2019. It’s New Year’s resolution time. Though most of us start off the new year with the best of intentions — be it to get healthy, put our finances in order, or finally learn how to play the guitar — most of our resolutions end up being massive failures. In fact, a whopping 80 percent of resolutions fail within six weeks. But, there are ways to make your resolutions work.
THE COMMON RESOLUTION: “I’m going to eat healthier.”
THE SMARTER RESOLUTION: “I’m going to have at least two pieces of fruit a day and eat a salad before every dinner.”
Why it works: Picking one or two things to focus on is much more realistic than changing your entire diet—and telling yourself when you’re going to incorporate these changes during your day makes it more attainable. Plus, focusing on what you should be eating helps you avoid a restrictive “I can’t eat that” mindset, which often just leads to a junk food binge.
Fruit’s a good choice, since most guys don’t eat enough of it anyway. Plus, having something naturally sweet as a dessert will help eliminate your not-so-healthy sugar cravings over time. Your diet’s probably lacking vegetables, too, so start every single dinner with a salad. Just hold the creamy dressing, or ask for it on the side, to avoid turning it into a calorie bomb. Vegetables and mixed greens are packed with filling fiber, which prevents you from loading up on extra calories during your main meal—ultimately leading to better portion control.
THE COMMON RESOLUTION: “I’m going to work out every day.”
THE SMARTER RESOLUTION: “I’m going to exercise 2 to 3 days a week.”
Why it works: Going from zero to 100 just isn’t realistic. If fitness isn’t a part of your daily routine, and then you make a pact to hit the gym daily, you’re going to burn yourself out and quit after a month.
The smarter approach? Start hitting the gym a few days a week that actually work with your schedule—say, squeezing in a quick run during lunch, or maybe you hit the gym while your kids are practicing games. It’ll make you more likely to commit and stick with your new routine. Once you know you can commit to twice a week, you can gradually bump your days up. For a full 14-day plan that starts you off with the basics.
THE COMMON RESOLUTION: “I’m going to lose 20 pounds.”
THE SMARTER RESOLUTION: “I’m going to focus on what I can control, like changing my diet and exercise routine, rather than the number on the scale.”
Why it works: You can’t necessarily control the result, but you can control the behaviors that bring you closer to your weight loss goal. Focus on what you need to do to make it happen. That might mean committing to the gym two or three days a week, and fitting in vegetables and lean protein at every meal.
Having a plan lets you keep closer track of your progress, too. When you hit a weight loss plateau, you can go back and assess the behaviors you’re supposed to be doing. If you realize you’re slacking on them, that’ll explain why you’re struggling to lose weight—what you need to work on to get there.
THE COMMON RESOLUTION: “I will land my dream job.”
THE SMARTER RESOLUTION: “I will expand my professional network.”
Why it works: Opportunities are found through people, says career expert. Sending your resume out to a black hole job portal won’t get you the job. Having someone who can vouch for you will.
Identify three or four people who are steps ahead of you in their careers and reach out to them. There’s no one perfect way to do it, but do some research on LinkedIn. You can also tap into your existing network to see if someone is connected to a person at a certain position or organization you are interested in.
Then send them a thoughtful email. Mention you admire their work, and say that they’re doing something you’d like to do, too. Once you’re connected, try to meet up for coffee. The best connections and opportunities arise from real relationships, meaning your relationship has to an authentic one if you want to benefit from it.
THE COMMON RESOLUTION: “I will be a better boyfriend/husband.”
THE SMARTER RESOLUTION: “I’m going to make an effort to apologize when I should.”
Why it works: Generalized promises to be better and make your partner happier don’t normally help you achieve the intimacy you’re after.
Instead, you become more intimate with your partner when you deliver your promises through actions—and apologizing is a concrete action that deepens trust, respect and intimacy. Plus, apologizing lets your partner know that you see and hear them, which is important for any type of meaningful connection.
Admitting you’re not perfect also shows your vulnerability, which can make your partner feel safe in your relationship. It’s not just about saying “I was wrong,” either. Simply just acknowledging you heard what your partner said and that you understand—or are at least trying to understand—how they feel is a good first step. That shows empathy, which is important because it shows your partner that you actually care and respect them enough to put the energy into your relationship.
THE COMMON RESOLUTION: “I will meet the girl of my dreams this year.”
THE SMARTER RESOLUTION: “I’m going to be more present in social situations.”
Why it works: Focusing on what’s going on in the moment can create more opportunities for connection.
If you’re in a social environment, put your phone away if you’re using it as a “space-filler.” Doing so can hamper the opportunity to engage with whoever is around you. If you’re on a date, just enjoy the date for what it is. Devote yourself to the person in front of you and the conversation that you’re having.
Once you meet someone new (perhaps at one of the surprising places to meet cool women), avoid immediately thinking about what the future could hold. Just enjoy the fact that you’re having a new conversation with a new person—and if that leads to something great, then so be it. Suddenly, there’s less weight on meeting the “perfect girl,” and more weight on enjoying that moment with another person.
THE COMMON RESOLUTION: “I’m going to save money.”
THE SMARTER RESOLUTION: “I will create and maintain a budget.”
Why it works: Creating and sticking to a budget gives you the tools to help you save more.
There is no right or wrong way to create a budget, but you want to make it as simple as possible so you stick with it. Use a budget worksheet or just create your own Excel spreadsheet.
Start with your monthly net income, then subtract your fixed expenses, like car payments. Lastly, subtract your discretionary expenses. Try to use the same credit card all month for all your personal spending, which will make it super easy to track. At the end of the two months of tracking your purchases, re-evaluate your budget to see if you can make any positive changes to your spending habits, like reallocating extra personal spending into an extra savings or cutting back on restaurant meals.
THE COMMON RESOLUTION: “I will be less stressed by my job this year.”
THE SMARTER RESOLUTION: “I will decrease my workload in the office.”
Why it works: Parts of your job will probably always cause you some kind of stress, but eliminating unnecessary stressors of it can play a big role in calming you down.
The best way to do this? Meet with your boss to see what can be taken off your plate and delegated to someone else. If you’re genuinely overloaded, make a case to your boss that it’s in the company’s best long-term interests to reassess your workload.
In those cases, you can point out what’s not getting done for lack of time, or what’s getting done, but with less care and attention that would be ideal. Then, you can move on to possibly moving stuff off of your plate entirely.
Just make sure you’re truly swamped and stressed before you do this. If you aren’t really all that overloaded, going to your boss and asking to do less will come across as tone-deaf at best and slacker-ish at worst. So you really need to have a good sense of how reasonable your workload is overall.
THE COMMON RESOLUTION: “I’m going to get more sleep.”
THE SMARTER RESOLUTION: “I’m going to shut off the TV and turn off my computer one hour before bed.”
Why it works: If you’re a parent you know a thing or two about sleep schedules with your kid. But, just because you’re a grownup doesn’t mean you shouldn’t live by the same rules.
Getting into a consistent bedtime routine is a must when it comes to improving both the quality and quantity of your sleep. And, according to researchers, having a sleep ritual may be the best thing for you. Start by deciding what your actual bedtime will be. Then, plan to use the 30 minutes to one hour prior to this time to prepare each night. Maybe you put down your computer and read a book instead. Perhaps you relax in a bath, enjoy a cup of tea, start a new meditation routine, or listen to some soothing. Any of these things will do and will all help you start counting sheep even sooner.
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If you’re like most Individuals, you wake up on January 1 with renewed determination to reach your goals. So how can you really make it happen this year—and make the changes stick? While you always want to aim big, the best strategy is to think small—and personal.
When you add them up, incremental improvements are incredibly powerful. If you can improve by one percent per week over the span of a year, that’s a 67 percent annual improvement, which is quite amazing.
When setting your resolution, keep in mind that the only one that is truly committed to your success is you. In fact, research has shown that people who are internally motivated are more likely to stick to a task, invest more time in that task, and be more successful at that task. Stop worrying about what other people think you should be doing and create resolutions based on what is most important to you!”
Here are few doable ideas that you’ll be able to transform from resolution to lifestyle.
- Set one goal per month.
- Add a “Why” to your resolution.
- Choose a workout that suits your schedule.
- Create your own workout calendar.
- Pack emergency snacks.
- Commit to taking a stairs.
- Measure your food ( in terms of calorific value ).
- Vow to wear sunscreen every day.
- Tuck away the treats ( out of sight, out of mind).
- Load yourself on low carb veggies.
- Track your water intake.
- Multi task your way to more movement.
- Sit Stronger.
- Schedule standing time.
- Make fit friends.
- Upgrade your nutrition starting with one meal.
- Make lunch your biggest meal of the day.
- Close the kitchen by 8pm or even earlier.
- Brush your teeth thrice a day.
- Prep for sleep success.
- Plank two to three times a week.
- Walk 1,000 more steps a day.
- Go dry for seven days.
- Eat something with probiotics every day.
- Swap one sugary food from your diet per day.
- Go to sleep at the same time each night.
Some additional resolutions for real peace of mind.
- Create a ‘future expense’ fund.
- Cancel your expendable auto-payments.
- Give yourself 30 minutes of ‘me time’ a week.
- Move your social media app off of your phones your home screen.
- Take time once a week to write down everything you have accomplished.
- Plan your workout week by week.
- Prep one meal or main dish a week.
- Make ‘free’ plans every month.
- Cut back on bad influences.
- Stand to loose something.
- Start single-tasking for 20 minutes a day.
- Learn to play an instrument.
- If you miss a goal feel free to start a fresh.
- Always be Positive and realistic.
- Take control of your finance.
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We always think of making health related resolutions which more often fails due to various excuses within about six to eight weeks. So lets also focus on another important factor which is personal finance. The start of a new year provides a natural opportunity to look back and offers an extra push toward new adjustments going forward. That’s why New Year’s resolutions are so popular.
Look for some changes in your financial circumstances. Choose just one or two to accomplish in 2019 and you’ll be surprised at the difference in your life:
Your personal finance resolution for 2019 :-
1. Save Rs. 10,000 ( $1500) – Lots of people worldwide have negligible balance in savings. As per successful wellness financial plan You should have always funds for emergencies of about Rs. 10,000 Since finding such funds overnight might be difficult in case of emergency. Try and save about just Rs. 833 per month and you will complete this resolution by the end of the year…
2. Sell about Rs. 2,000 worth of clutter – Basic for this resolution is to turn your unwanted stuff into cash. Free your home of clutter and build your savings simultaneously.Minimizing your unwanted stuff is as win-win. This is biggest no-brainer on the list.
3. Remove 25%of your wardrobe – If you are looking for some changes in your financial circumstances, here are the ten best personal finance resolutions to consider. Choose just one or two to accomplish in 2019 and you’ll be surprised at the difference in your life: For example, a closet filled with only items you love, often results in greater contentment—and better control over your urges to accumulate. Additionally, getting ready in the morning is less stressful, allowing you to be productive during your day ahead. That’s always good for the bottom-line.
4. If you are a dual income family, seek to save one spouses’ entire salary – If you and your wife are both working, determine to live on only one salary and put the entirety of the other person’s salary into savings. This will set up financial success at the very beginning. This resolution will take planning and won’t likely happen as soon as the calendar turns to new year, but it is a goal you should choose to work toward in 2019.
5. Make a budget – Seriously consider doing it now if you haven’t done it. Don’t put it off now. This is the year ! If you are not comfortable with traditional type of budget, try something with a different approach like spending plan.-
6. Start saving through monthly recurring – Open recurring account with standing instruction to credit account from salary account. So by default you will be saving desired amount without wasting any time.
7. Embrace shopping ban to challenge your shopping habits – Pick the dates, mark them now, and commit yourself to not spending a single Rupee (dollar) for two weeks (groceries may be a worthy exception). There’s no downside to the experiment—only upside. You’ll learn more about yourself, rethink your consumption habits, and save some money along the way.
8. Invest in retirement plan – Your year of retirement is one year closer. Concern arises if you do not have enough money on retirement. So start saving from today, even if it’s just small amount. Invest today and start a step in that direction by putting some money every month.
9. Make one extra payment of your loan – One extra payment in a year will shorten the length of your loan by about 4-5 years over a period of time. You can spread this out over the course of the year.
Choose as many points mentioned above that will help you and you can be passionate about. You’ll be surprised how quickly they make a difference in your outlook towards personal finance.
Today’s post we continue to share about other exercises which has immense benefits and some of them can be done without any equipment. These exercises can also make your body great as well as can keep some diseases away and if you are already suffering than they can control your disease if you follow strict routine.
Types of Exercises –
- Plank every day
- Tae kwon do
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Body weight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of body weight exercises that will never go out of fashion.
Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.
Things that happen when you start doing planks everyday are –
1. You’ll improve core definition and performance – Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:
- Transverse abdominis: increased ability to lift heavier weights.
- Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
- Oblique muscles: improved capacity for stable side-bending and waist-twisting
- Glutes: a supported back and a strong, shapely booty.
2. You’ll decrease your risk of injury in the back and spinal column – Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.
Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.
3. You’ll experience an increased boost to your overall metabolism – Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).
4. You’ll significantly improve your posture – Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .
A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.
A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.
On top of everything, someone with good posture looks better, healthier, and more confident.
5. You’ll improve overall balance – Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!- but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.
6. You’ll become more flexible than ever before – Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.
7. You’ll witness mental benefits – Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.
How to hold a plank position
- Get into pushup position on the floor.
- Now bend your elbows 90 degrees and rest your weight on your forearms.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
How to improve your plank time gradually
- Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
- Practice every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
- Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.
Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.
It’s all about hacking your body by building a lasting habit like this.
Who should be cautious doing the plank?
You need to be cautious doing Planking exercises if any of these risks apply to you:
- After prolapse surgery
- Pelvic pain conditions
- Weak or poorly functioning pelvic floor muscles
- Previous childbirth
Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.
According to the Centers for Disease Control and Prevention (CDC), creating a strong core can help prevent back injuries and improve stability.
Reasons why you should do Plank pose daily –
The almighty Plank Pose has tons of benefits for your body, and all you need to practice it is yourself. Although it may not always be easy, it’s sure to provide you with health benefits that can last you a lifetime.
Plank Pose, or Phalakasana in Sanskrit, is a strength training pose that works all major abdominal muscles, while also strengthening your shoulder, chest, neck, glute, quadriceps, and back muscles. Also known as an isometric exercise, this pose works to contract the muscles by solely holding one steady, fixed position.
How to practice Plank Pose – When done with proper form and alignment, Plank Pose becomes a force to be reckoned with. To ensure you’re getting the most burn for your buck follow these simple steps for the perfect Plank!
- Begin in the top of a push-up with your elbows directly under your shoulders
- Engage your abdominal muscles to squeeze your belly button up towards your spine while maintaining a neutral back
- Contract your quadriceps and gluteal muscles to firm your legs
- Keep your shoulders drawing away from your ears, and heels over the balls of your feet
Not sure how long you should hold your Plank Pose? Stay until you feel you can’t keep proper alignment anymore, or try holding it until you feel your muscles starting to burn and your body starting to shake/quiver – then hold it another 15-30 seconds.
And one of the best ways to get the job done is through Planks.
Planks are a supercharged way to tighten your core, slim your abs, and shape your waistline. Many experts now recommend planking over crunches or sit-ups, since planks put less strain on your spine and hip flexors.
Plus, a plank will tone your back, glutes, hamstrings, arms, and shoulders at the same time. That’s a lot of gain for just 60 seconds.
- Forearm Plank – The basic forearm plank is a great place to start, but you can multiply the many benefits of planks by trying one of these challenging variations. From the Spider-Man to the Swiss ball jackknife, these will bring you ever closer to an abs-solutely killer core.
If you’re new to planks, the forearm plank is a great way to really feel the burn.
- Get down on your mat and place your forearms directly underneath your shoulders. Your hands should be extended and your body lengthened.
- Tuck your tailbone and ensure you engage your glutes, triceps, and abs to prevent your spine from arching toward the mat.
- Tuck your toes under and lift your knees, so that your body forms a straight line.
Try holding your plank for 20 to 30 seconds, building up to 1 minute or longer.
Pro tip :Let your gaze fall toward your mat, approximately one foot in front of you, so that your neck is in a neutral position. t
- Forearm to full plank- You already know how to do a traditional plank, but transitioning between forearm and full plank is a great way to progress your workout.
- Start in the forearm plank position.
- Move and straighten one arm at a time to lift yourself into the full plank. Try these slowly first to master the transition.
- Pick up the pace according to your comfort level.
Aim to repeat for 30 seconds for 1 set, performing 3 sets. Build until you can perform the plank for 1 minute or longer, as long as you can safely hold proper form.
Pro-tip: Minimize swaying your hips as you alternate positions.
3. Side plank
- Lie on one side. Ensure your elbow is directly underneath your shoulder, with your arm flat.
- Keeping your knees on the ground, stack your legs and raise your hips.
- Try placing your hand on your hip or raising it straight toward the ceiling.
- Squeeze your glutes as you hold for 30 seconds to 1 minute.
When comfortable with this pose, try lifting from stacked feet instead of knees. Then, you can increase difficulty and build greater stability with variations like arm reaches, or raising and lowering your hip.
Hold one arm and leg up like a starfish or add a knee pull to challenge yourself further. Be sure to even out your muscle tone by completing 10 reps of each movement on both your sides. hare on Pinterest
4.Walking Plank – Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle groups. These include the deltoids, glutes, quads, hamstrings, and even calves. Start in a full plank position with your hands directly underneath your shoulders.
- Activate your glutes and abs to prevent injury and gain maximum benefit.
- Begin to shift laterally by simultaneously moving your right hand and foot to the right.
- Lift your left hand and foot to meet in the center and return to the plank position.
Complete 5 steps to the right and then 5 again to the left for one set. Beginners should aim for 3 sets, working up to 5. Alternatively, time 1- or 2-minute rounds, working up to 5 rounds.
Pro tip: “This is not a speed exercise, so the more concentrated and slower the pace, the more your core and body will benefit.hare on Pinterest
5. Reverse Plank – By building your strength, fitness experts asserts that you’ll gain greater body awareness and control. This full-body exercise targets several muscle groups, including the glutes, hamstrings, abs, obliques, triceps, and shoulders. You can do this on a mat or with a foam roller. Using the foam roller is more advanced. It challenges your triceps while helping alleviate wrist strain.
- Sit tall on the floor with legs extended long in front of you. Place your hands behind you, either on the floor or atop a foam roller.
- Engage your glutes, core, and arms to lift your hips, forming a straight line from heels to shoulders. Esraelian cautions against letting your hips sag or lift too high. Ensure that your shoulders are drawn down, away from your ears.
- You can stop here or continue to challenge yourself by adding a tricep dip: While holding your plank, bend your arms, pointing your elbows straight back.
- If you want an even greater challenge, add a leg raise: Hold your reverse plank, bending at the hip, and kick your right leg up toward the ceiling. Be sure to keep your hips stable and upper body strong while kicking. Return your leg to the floor with control.
Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. Aim for 5 plank reps, holding each for 3 full breaths. Alternatively, time 2 to 3 minutes for each rep.
Pro Tip: “Focus on engaging the back of the arms and think of lifting up off of the ground in order to relieve pressure on the wrists. Take long deep breaths, and if the low back starts to arch, it’s time to take a break.
6. Spider-man Plank ( Knee to elbow ) – Try these “Spider-Man” planks to feel the burn in your obliques, abs, and lower spine.
- Begin in your full plank position.
- Pull the knee toward the outside of your elbow and then push it back to return to a plank position. Make sure that your knee is open, so that the inner thigh hovers over the floor as you move your leg.
- Exhale as the knee rounds forward and inhale as you push back.
Start with 5 to 10 reps on each side. Aim for up to 20 reps on each side as you get stronger.
Pro tip: A little bit of rocking is OK, but cautions to avoid any rotation or sagging in the hips.
7. Plank with alternating knee to elbow – For another move that will define your obliques, try taking the knee to the outside, pulling it across your torso.
- Begin in a full plank position.
- Lift your leg and pull your knee toward the opposite shoulder.
- Push your knee back to starting plank position. Be sure to keep your abs and glutes tight throughout the exercise.
- Repeat on the other side to balance out your strength training.
Continue alternating sides for 45 seconds for 1 set. Aim for 3 sets.
8.Plank with a row – This full-body exercise targets the abs, mid-back, and chest, but also activates so many other muscle groups. It also offers a kick of cardio.
- Grab 2 dumbbells of your choice.
- Get into a full plank position and place the dumbbells in your hands.
- Complete a row with one arm.
- Replace your dumbbell to starting position.
- Complete 1 row with opposite arm.
- Finish the rep with a push-up.
Beginners to complete 7 reps and regulars should do 15. You can further challenge yourself to finish within 60 to 90 seconds.
Pro tip: The object of this exercise is to not let those hips swap back and forth like crazy. And as always, breathe! Too many individuals forget to breathe in the plank position.
9.Plank jacks – Plank jacks get your heart pumping during your strength routine.
- Begin in a forearm plank.
- Jump both feet outward, wider than hip-distance apart.
- Immediately hop them back into the original plank position.
Plank jacks should be performed quickly, similar to regular jumping jacks. Aim for 3 sets, 60 seconds each, or do as many as you can safely perform with excellent plank form.
Pro tip: Throughout the exercise, be careful not to raise or lower your hips out of the straight-line position.
10.Plank with shoulder taps – Planks with shoulder taps work several muscle groups, including hip flexors, abs, back, glutes, hamstrings, and quads. For the most basic:
- Start with a full plank modified on knees.
- Keep your abs in tight and prevent your body from swaying as you lift one arm, bent at the elbow, and cross your hand to your opposite shoulder.
- Repeat with the other side, alternating.
Start with 10 to 15 reps, followed by a rest, and then repeat for another set. Aim to build up strength so you can perform sets lasting 30 seconds each.
Pro tip: For added challenge, come off your knees to a regular full plank. As you get more advanced, bring your feet together. This makes maintaining stability more difficult.
11.Mountain Climbers – Mountain climbers activate your whole body, making them a really effective exercise with a burst of cardio. Be sure to keep your wrists, arms, and shoulders stacked throughout the exercise.
- Start in a full plank position.
- Place your hands slightly wider than your shoulders and use your upper body and pelvis to stabilize yourself.
- Tighten your abs and draw one knee toward your chest without letting your hips lift.
- Extend your leg back to starting position to finish one side.
- Alternate with the other knee to finish the rep.
This fitness pro demonstrates the movement with a toe tap, but you don’t necessarily need to touch the ground.
Pro tip: As you become more comfortable, you can pick up speed. The faster you go, the more cardiovascular benefit you gain — but be sure to still safely maintain proper form.
12.Swiss ball jackknife – Swiss ball jackknives are also excellent for building strength and stability. It’s important to keep a neutral spine throughout the exercise.
- Start in a full plank position with your feet on the exercise ball. Activate your abs to maintain stability and align your spine.
- Roll the ball forward with your feet, pulling your knees toward you. Be careful not to drop your hips or round your back.
- Extend your legs, rolling the ball back, to return to the starting plank position.
Initially, aim for 2 sets of 4 to 6 repetitions. When you can comfortably do 10 reps, try one of Ford’s advanced variations.
Pro tip: Moving the ball further back increases the resistance on your abs.
13.Swiss Ball pike – Planking on a pike is even more advanced. It tests your stability and core strength.
- Start with your ball behind you and come into a full plank position, toes pointing down on the ball.
- Keep your knees locked as you roll forward on the ball and lift your hips.
- Slowly roll back as you lower your hips, getting back into the original plank position.
Pro tip: If you really want to kick it up a notch, try this super advanced variation with a press at the top of the pike.
14. Burpees – Burpees will get your heart pounding. That’s why they’re beloved by boot camps and CrossFit gyms alike. Here’s how you do them:
- Begin with your feet shoulder-width apart.
- Squat down, keeping your weight in your heels.
- Drop your hands to the floor, a little narrower than your feet.
- Shifting your weight to your upper body, jump your feet back into a full plank.
- Immediately hop them right back to where they started.
- Then lift your body to standing, reaching your arms over your head, and jump.
Repeat for as many as you can do with good form.
Pro tip: For an added challenge, insert a push-up while in your plank position at the bottom of the burpee.
Following are benefits to practicing Plank Pose every day :
1. Strengthens Your Core – When it comes to building core strength, Plank Pose reigns supreme due to its ability to work all four muscle groups in the stomach . . . oh, you thought you only had “abs?” Plank strengthens the rectus abdominis (visual “six-pack” muscles), transverse abdominis (deep core stabilizing muscles), and the internal and external obliques (hip and back mobilizing muscles).
2. Increases Muscle Definition – Along with your abdomen, Plank Pose also strengthens the muscles in your shoulders, chest, legs, and back. The functionality of this pose combined with the isometric hold helps strengthen and build lean muscle to increase overall muscle definition on the body.
3. Heightens Metabolism – The muscle strength and mass that can be attained through Plank Pose offers another incredible benefit to go along with those stronger and more defined muscles . . . a faster metabolism! When you increase your muscle mass, you boost your resting metabolic heart rate, in turn resulting in greater calorie burn.
4. Reduces Back Pain – As your abdominal muscles become stronger, the body becomes less reliant on the overuse and over extension of the back muscles. Instead, your body resorts to the now stronger core for everyday activities and exercise, which reduces pain in the lower back.
5. Gives You Better Posture – Achieving better posture is most easily done by ensuring the spine, mid, and upper body muscles are strong and healthy. As you practice Plank Pose, the back, chest, shoulders, abs, and neck engage and work hard to organically adjust your body’s natural alignment.
6. Improves Balance – The isometric hold used during Plank Pose encourages your body to manifest stability as a whole. This, in turn, creates an overall improvement in your balance and coordination. Learning to keep your body stabilized during this difficult horizontal hold ultimately enhances your ability to stabilize in the more natural vertical state.
7. Enhances Bone and Joint Health – Plank Pose allows you to engage in weight-bearing physical activities while reducing the harsh and painful side effects often associated with exercises such as jumping and running.
When you perform Plank, new living bone tissue is created, resulting in both healthier and stronger bones. The physical activity done during this exercise also promotes circulation in the joints, which allows the bones to move past one another in a smoother fashion.
8. Boosts Mood and Relieves Stress – Practicing Plank Pose, or any physical activity, releases a neurochemical substance in the brain called endorphins, which are known to increase feelings of happiness and decrease feelings of stress. This pose can also aid in tension relief, as your body is encouraged to stretch and lengthen when performing the pose. Plank Pose: The Takeaway
With such diverse and rewarding benefits, it’s easy to understand why Plank Pose is so popular among yogis and exercise enthusiasts alike. Whether you’re just starting out or adding time onto your already killer plank, remember that quality always beats quantity (or time). The moment your form begins to falter is the moment it’s time to take a step back and try again tomorrow.
Ultimately, enjoy your practice. With time, you will grow stronger and steadier. And when that time comes . . . add on another 15-30 seconds to your Plank Pose.
Click here for Sprinting-
If you’re like most guys, you do cardio to help you stay lean and show off the muscle gains you get from hitting the weights. And there’s absolutely nothing wrong with that.
But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at relatively slower pace. If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.
Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.
Sprints help in weight loss, build muscle, improve your health, and as a result promotes healthy living
If you’ve decided to shed those extra kilos this summer then stop whatever you are doing and just start sprinting. Did you know that sprinting boosts your metabolism and can regulate your fat burning hormones, giving you the abs you’ve been dreaming of? Sprinting is not an easy exercise and requires a lot of strength and dedication, but the excellent results it leads to can provide the best motivation.
Running on the treadmill for an hour can often get tedious, and after a few days you might lose the motivation as well. As a result, your dream to shed weight and get into shape is shattered.
Sprinting can be summed up as running really, really fast in short bursts of output. It is one of the most potent forms of physical training possible and a key activity for building fitness skills (particularly speed, power, strength, and cardiovascular capacity), developing lean muscle and losing fat.
The intensity of sprints are unlimited and you can never outgrow it as an exercise. Whilst your body is becoming stronger and faster with all out sprint training, the workouts never get easier.
Why Sprint –
One hour of high intensity cardio = 10 sprints for 15 minutes –
Why sweat extra when you can achieve the same results in a shorter period of time. Sprints give you quick bursts of movements thereby helping you lose weight effectively. They are just as, if not more effective, than jogging for an hour. If you are crunched for time then going for sprints is the best workout decision you can ever take. It maximizes your workout in half the time!
Sprinting makes muscle –
As sprinting is an anaerobic exercise, it helps in build muscles in the same way that weight training does. However, while weight training you focus on one body part at a time. Sprinting, on the other hand, uses dozens of muscles at the same time, making it one of the most complete muscle training exercises available.
There are studies that show sprinting can enhance protein synthesis pathways which helps in breaking down protein by as much as 230 percent. With the right nutrition and recovery, sprinting can actually promote muscle building, allowing your body to become leaner.
Sprinting boosts metabolism –
There is no doubt that sprinting helps in burning a lot of calories in a short span of time. But, what’s great is that one loses weight even when the workout is over. If you are wondering how, the answer is simple. When you sprint, you kick-start your metabolism that allows you to burn more calories even when you stop sprinting. This fact is also backed by a study which reports that sprinting can actually boost the body’s metabolism sharply.
Sprinting takes care of your heart –
Sprinting is not just about weight loss, but also comes with cardiovascular benefits. It can help lower your blood pressure. The fast-twitch muscles (type II muscles) that you are building while you sprint helps in improving your heart function. When you do sprints, you put all your effort on your muscles making your heart pump harder, thus improving overall blood circulation. As a result, your heart is healthy and strengthens up which reduces your chances of heart disease.
Sprints increases human growth hormone production –
The other exciting benefit of sprints is its ability to naturally increase the production of human growth hormone (HGH) in your body, which also plays a significant role in weight loss and also slows down the aging process by enhancing the tissue growth in your body.
Here are some sprint drills for beginners to help lower the risk and develop a base level of fitness…
- Pick a distance (100 meters is a good starting point).
- Gradually accelerate over the first 40 meters until you reach your top speed.
- Maintain that speed for approximately 20m and gradually decelerate until you stop at the 100m line.
This sprint drill is good for beginner sprinters because it lets you experience moving at top speed without the explosive start.
Another sprint drill to get you accustomed to sprint training is running bursts. This approach introduces higher force levels than the build up sprints but is still less stressful than true explosive sprint starts as you already in motion.
- Slowly build up to top speed and then slow down to a medium speed and then accelerate back to top speed.
- Repeat this sequence several times.
Advanced sprint training
When competent with standard sprint training and looking to increase the effectiveness and intensity of the exercise you can try some of these suggestions –
- Beach sprints– good for reducing the impact on the body whilst increasing resistance
- Hill sprints– like sprint training. but up hills.
- Weighted sprints using a weighted vest or back-pack for increased intensity
Sprinting and building muscle
Long distance, steady-state running is counter productive when trying to build muscle, and even worse, can break down existing muscle mass.
Short anaerobic bursts of activity, like sprints or intervals actually promotes muscle growth.
Chronic cardio is for endurance athletes and hamsters. Incorporate sprint training into your fitness regime for effective cardiovascular training without compromising muscle-building goals.
Consider the differences in physiques between your average marathon runner and that of a sprinter. Intensity is the core factor to developing the sprinters body.
Sprinting and fat loss
As mentioned above, long distance running is not the most effective form of burning fat. Whilst running as an activity is good at burning calories, the metabolism isn’t as fired up after the run to continue the calorie burn as it is after a session of high-intensity exercise like sprints.
Sprinting is an effective means of losing weight because it’s much higher intensity, shorter duration running, in short bursts of output.
- Where possible, run on sand, grass or trail with concrete as a last resort (to minimise impact on the body)
- Aim for around ten minute sprint sessions
- Walking– low level, minimal impact aerobic conditioning
- Running– long distance, steady-state running. An endurance activity not as effective for fat loss as sprints and compromises muscles mass
- Hill sprints
- Weighted sprints
- Band resisted running
- Beach sprints
The benefits of sprinting
- anaerobic and aerobic capacity
- lean muscle mass
- growth hormone secretion
- fat loss
- maximum power development
Sprinting for beginners
Sprints generate incredibly high forces and for the beginner can pose a high risk of injury if not approached in the correct way.
Sprint Training –
Sprint training is an exercise regimen that burns fat, builds muscle, and boosts BMR (Basal Metabolic Rate). Because studies have shown that short bursts of running are more efficient than long walks or jogs, sprint training is becoming the recommended method of choice for cardiovascular exercise. One of the best things about it is that you can do this training in only a few minutes a day, a couple of times a week, which will save you time over traditional forms of exercise.
With sprint training, there are two basic ways to achieve ideal results:
- Flat sprints
- Incline sprints
What are flat sprints –
Running on a track is the most popular place for sprint training because the distances are demarcated by lines on the ground, making it easy to keep track of exactly how far you’re running. The surface is also good for shock absorption, which is helpful for keeping your joints healthy and free of injury.
Flat-sprints are the perfect way for a beginner to start with sprint training. To perform flat sprints you will run at high speeds on a flat surface. For example, you might sprint on:
- A running track
- A sports field
- A jogging path
- A sidewalk in your neighbourhood
Depending on length and patterns of usage, you might also be able to find a parking lot or other paved area nearby that is relatively flat and would work well for sprinting. Look for an area at least 40 meters long. While pavement is not ideal for running, lots of people run marathons on the road.
Jog one or two laps around the track this will get your body warmed up and ready for more intense work.
Doing a limited number of dynamic stretches before sprinting has been shown to improve sprint times and help the body avoid injury. Dynamic stretches are stretches performed while walking.
Thirty seconds is a good starting time, so long as you have a stopwatch or other device that can alert you when the time is up. Once you improve your stamina and speed, you can increase to longer time periods.
Don’t exert yourself to the full level of your capability right off the bat. Doing so can lead to injury, especially if you’re not using proper form or your muscles aren’t sufficiently warmed up.
You need rest between sprints so that your body can recover and you can sprint at the same speed multiple times. You should rest 3 seconds for every 1 second that you sprinted. So, for example, if you sprinted for 30 seconds, you should rest for 90 seconds; if you sprinted for 60 seconds, rest for 3 minutes.
Four sprints is plenty for your first sprinting session. This may not seem like a lot, but when this kind of intense work is new to your body, starting with too much too soon is a sure recipe for injury.
Walk or slowly jog around the track for about 5 minutes to allow your heart rate to settle and help prevent cramping due to a build-up of lactic acid in your muscles.
Because this is such a high-impact, high-intensity workout, it should be limited to a few times a week and you should allow at least 48 hours in between.
What are incline sprints –
Incline sprints are more advanced and require more muscle to complete without risk of injury. If you are a beginner, it is recommended that you start with flat sprints before moving up to incline sprints. To perform incline sprints, choose a hill with a steep grade and at least 50 yards of running space. For example, you might choose:
- A city park
- A hilly road
- A mountain path
Depending on the hill you choose, you may need to consider traffic flow, availability of sidewalks or berms (if running on the road), lighting, foliage, and the general safety of the area that you will be running in. As with any athletic activity, it’s important to be aware of the conditions and plan your attire appropriately, including whether to running shoes or cross-trainers.
Jog for 2–4 minutes on a flat area near the hill. If you really prefer it, however, you can do a light jog up and back down the hill to get your body ready for the sprinting workout.
Even though you’ll be sprinting up the hill, you’ll want to do your stretching on flat ground so as not to over-tire yourself. Dynamic stretches are performed while walking, and you can help prevent injury if you do a limited number of these before beginning your sprinting workout.
You can increase with each sprint, but only by about 10%. If you’re new to sprinting, or not in great shape, you may want to wait until the third or fourth session to go all-out on any of your sprints.
Walking down the hill will give your body time to recuperate between sprints. If you still feel too fatigued after getting to the bottom of the hill, walk on flat ground for another 15–30 seconds before beginning the next sprint.
How to do sprint training –
Whether you choose to flat sprint or incline sprint, the method in which you perform sprint training is the same. To get started with sprint training, you will need:
- A stopwatch
- A good pair of running shoes or cross trainers
- Appropriate exercise attire
- Drinking water
When you have decided on a location, warm up by speed walking or jogging for about three minutes on your chosen route. If you are an incline sprinter, you can jog in place for three minutes before doing some dynamic stretches. Then, start sprinting uphill.
Your sprint time will be determined by how long you have been sprint training. Beginners usually sprint in 30-second increments. Seasoned sprinters usually sprint for 180 seconds (two and a half minutes per sprint).
Each burst of sprinting is followed by a rest period. The rest period is not for standing around or sitting, but rather for walking back to your starting spot (so you can get ready to sprint again). The constant movement helps you avoid muscle cramps while your body continues to burn calories.
Repeat the run, rest, run actions, increasing your intensity (speed) each time. Begin the first sprint at 50 percent intensity, ending your last sprint at 100 percent intensity. Give the final sprint everything you’ve got.
Tip – Always remember to stay hydrated and consider sprinting indoors during extreme weather.
Click here for Cardio -
What’s the first thing you think of when you hear “cardio”? Probably running, maybe the elliptical machine, or even rowing. But there’s so much more to cardio than steady-state endurance workouts.
The best kind of cardio exercises are compound exercises, which involve multiple joints and more than one muscle group. They improve coordination and elevate the heart rate quicker—plus they allow a person to get a full-body workout in less time and mirror real-life movements.
Skaters- How to do it: Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg. Jump a few feet to the other side, switching the position of your legs and arms. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: This works your hip abductor muscles and glutes. That means it will help you build single-leg explosive power—and adding a bigger jump as you alternate legs will make it even more challenging.
Rollbacks – How to do it: Start in standing position. In one motion, sit down onto floor and roll back, driving hips and heels up towards the ceiling. Roll back to return feet to the ground and come back to stand. That’s one rep.
Recommended sets/reps: 4-5 sets of 10 reps.
What it works: Rollbacks work on coordination and mobility in addition to strengthening your core.
Burpee 180 jump – How to do it: Start in a squat stance, feet shoulder-width apart. Drop hips down and place palms on the floor, then jump your feet back and lower your body down to the floor. Peel your body up then jump feet forward back into squat stance. Jump up at the top, rotating 180 degrees. Then repeat on the other side. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: This is the ultimate total-body exercise: You’ll work your shoulders, chest, quadriceps, gluteus muscles, and hamstrings. Plus, the change in direction will work coordination and spatial awareness.
Lateral toe taps – How to do it: Place a cone, dumbbell, kettle bell, or some kind of target between your feet. Begin with your right foot on top of the target, keeping your weight in your left foot. Quickly switch feet so that your left foot is on the target. That’s one rep. Continue alternating feet while lightly tapping your toes on the target.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: This is an excellent speed drill that works on hip activation in a single-leg stance. It also works your balance and stability.
Mini-band frog jump – How to do it: Stand tall, with a mini resistance band placed below your knees, feet a little wider than hip-width and slightly turned out. Squat down and place your hands on the ground between your legs, keeping your chest and chin up. Spring off your bent legs, throwing your arms into the air so your body is fully extended at the top of the jump. Bring your arms back down as you land in the frog squat position. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: An explosive movement, frog jumps work mobility in your hips, knees, and ankles. Using the band keeps your hips activated.
Lateral Shuffle Taps – How to do it: Standing in an athletic stance, feet wider than hip distance apart, shuffle a couple paces to the left, then touch the ground. Shuffle back and touch the ground once you reach your starting point. That’s one rep. Continue alternating.
Recommended sets/reps: 4-5 sets of 10 reps.
What it works: This is another speed drill that really challenges your reaction time while working the whole lower body.
Sit Outs – How to do it: Start in a table-top position, knees hovering slightly off the floor, shoulders over wrists, knees under hips. Kick one leg forward across the body, threading it under the other leg and lifting your opposite arm as you drop your hip to the floor. Kick heel back to return to start, then do the same on the opposite side. That’s one rep.
Recommended sets/reps: 4-5 sets of 10 reps.
What it works: This is a dynamic movement that works your core, shoulders, quadriceps, and glutes, plus your mobility and coordination. It even improves cognitive function because it requires learning new motor patterns.
Bench Runners – How to do it: Stand directly in front of a box with your right foot firmly placed on top of the bench and your left foot on the floor. Tap the box with your right foot and immediately switch feet, touching the box with your left. That’s one rep.
Recommended sets/reps: 4-5 sets of 10 reps.
What it works: This one will improve your agility, and strengthen your quads and glutes.
Jump Rope – How to do it: Start with traditional jump rope movement. Keeping elbows close to ribs and arms long, maintain a long/vertical spine. Then explore different planes by jumping forward and backward as well as jumping laterally.
Recommended sets/reps: 6-8 sets of 20 seconds.
What it works: Jumping rope improves the elasticity and resilience in lower-body muscles. Also, it spikes heart rate quickly. Jumping forward and backward and laterally also works a person’s cognitive motor skills, requiring them to jump in and out of different planes.”
Overhead Walking Lunges – How to do it: Hold a resistance band or jump rope with both hands directly overhead, arms straight. Keeping your shoulders externally rotated to support the back, step your left foot forward and bend both knees into a lunge. Press through your left heel to stand, then step your right foot forward and repeat. That’s one rep.
Recommended sets/reps: 4 sets of 12 reps.
What it works: This move involves nearly every muscle, but it especially strengthens the quads, hamstrings, and glutes. And it builds stability in the shoulder girdle, while increasing core stability and strength.
Banded Vertical Jacks – How to do it: Place a mini band above your ankles. Facing forward, jump and slice legs forward and backward, moving arms in the opposite direction of the legs. Focus on keeping resistance in the band while maintaining speed.
Recommended sets/reps: 4-5 sets of 10 reps.
What it works: The added resistance in a cardio exercise like this works your hamstrings and your gluteus medius and maximus.
Fast-Feet Drop – How to do it: Start in an athletic stance with a long spine and hips back. Start moving feet quickly. Every five seconds, drop chest, thighs, and hips to the floor, then quickly jump back up to fast feet.
Recommended sets/reps: 6-8 reps of 20 seconds
What it works: It’s a total-body movement that works reaction time and speed.
Jumping Split Squat – How to do it: Extend your left leg behind you, ball of foot touching the ground. Keeping your chest upright and core tight, bend both knees to lower your hips until your knee is at a 90 degree angle. Drive through your right heel to explode off the ground. Land softly, then repeat.
Recommended sets/reps: 4 sets of 12 reps.
What it works: This is a powerhouse exercises that works on core stability and strengthens your hamstrings, quadriceps, glutes, and calves.
Beast Shoulder Taps – How to do it: Start in a table-top position, knees hovering slightly off the floor. Keeping weight even between the upper body and lower body, lift one hand off the floor to touch the opposite shoulder. Return to center, then repeat on the other side. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: Shifting your weight like this works on core stability and strengthens your shoulders and quads.
Mountain Climbers Pushup – How to do it: Start in a high plank, shoulders over wrists, hips tucked up toward belly button and ribs drawn toward hips. Drive one knee toward your chest, then the other. After alternating eight times, perform two pushups, keeping your shoulders forward and elbows back toward ribs.
Recommended sets/reps: 6-8 sets of 20 seconds.
What it works: This is another fantastic strength and conditioning movement, which also works on core stability.
Dumbbell Thrusters – How to do it: Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat. Explode back up, pushing the dumbbells directly overhead until arms are fully extended. Pause, then lower the weights as you squat. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: It’s a compound exercise that combines a squat and a press. It strengthens the entire body while improving stamina and endurance.
Dumbbell Power Cleans – How to do it: Stand with a dumbbell in each hand, feet shoulder-width apart. Lower the weights toward to the floor by pushing the hips back and keeping chest lifted and shoulders slightly in front of dumbbells. Push through your heels to extend your hips and simultaneously curl the dumbbells toward your shoulders, ending in partial squat. Finish by standing tall with dumbbells resting on shoulders. That’s one rep.
Recommended sets/reps: 4 sets of 12 reps.
What it works: This is a multi-joint compound movement that increases strength and power through the entire body, mainly focusing on your shoulders, core, hips, and lower back.
Dumbbell Seesaw Press – How to do it: Stand with feet hip-width apart and weights at your shoulders. Extend one weight to an overhead position while holding the opposite weight at the shoulder. Alternate the weights, allowing them to move at the same time. That’s one rep. (Use a a lower weight than you normally would for a shoulder press.)
Recommended sets/reps: 4 sets of 12 reps
What it works: A metabolic conditioning exercise like this builds core and upper-body strength simultaneously.
Pushup Bent-Over Rows – How to do it: Place a pair of dumbbells about shoulder-width apart on the floor. Grab the handles and position yourself at the top of a pushup position. Lower your body to the floor and then press back up. Jump feet outside of hands and lift chest slightly, knees still bent. Then, pull elbows back towards ribs. Place dumbbells back on floor and return to start. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: This is a compound push/pull exercise—it combines strength and conditioning by transitioning from one position to the other.
Suicide Sprints – How to do it: Place a cone or target 20 feet from your starting position and another cone/target 40 feet from starting position. Sprint to the first cone, touch it, and return to the starting position. Then sprint to the second cone and back to start. Alternatively you can just choose one point, and sprint back and forth.
Recommended sets/reps: 4 sets of 40 seconds.
What it works: Sprinting is the most cardiovascular and explosive exercise. It also strengthens the entire lower body and burns fat thanks to the intensity and speed of every sprint.
Here are few lesser known cardio exercise but result oriented.
Jumping rope – This cardio exercise uses more muscle groups than jogging, and challenges your balance and coordination—especially if you practice drills that require extra hand and foot skills. Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute.
Cindy – This Cross Fit Workout of the Day (WOD) burns an average 13 calories per minute. It’s effective because it pairs three exercises—5 pullups, 10 pushups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes.
Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate.
Cross-country skiing – Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.
Battle ropes – In a recent study comparing various workout styles, battle-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute.
Agility ladder – You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest. But your brain might get the best benefit from this type of cardio exercise.
Boxing – You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour.
Elliptical – These machines were originally designed to minimize impact on the knees and hips, but still allow a great workout. Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stairmasters. However, the elliptical machine can be an excellent way to burn calories without wearing out your joints. While the average 180-lb. man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you can get even more out of it by switching up the intensity, speed, and resistance.
Add a high incline to really activate more leg muscles, especially your glutes. This movement can simulate stair-climbing without the impact. Lower the incline and increase the resistance and you have a cross-country skiing feel to your workout that really works your quads. As with the step mill, don’t hold on to the handles or rails too tightly as this can reduce your efforts and lead to shoulder or wrist pain.
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Calisthenics is a form of exercise consisting of a variety of gross motor movements—running, standing, grasping, pushing, etc.—often performed rhythmically and with minimal equipment, so essentially, body weight exercises. They are intended to increase body strength, body fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one’s body weight for resistance; usually conducted in concert with stretches. When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination. Many consider calisthenics as “movement through space”, meaning you can move freely without any restriction blocking your full strength.
The ancient Greeks where already practicing calisthenics thousands of years ago. Today calisthenics exercises becoming more and more popular. lists body-weight training, also known as calisthenics, as the second highest fitness trend for 2016. The exercises are meant to build a strong and athletic body. Once you can easily perform the beginner exercises, start with the intermediate workouts and then gradually move on to the advanced exercises to continuously challenge your muscles. Beware to always warm up before you hit the street with calisthenics and allow for sufficient rest in between your workouts for optimal muscle recovery.
Here’s list of every body weight exercise for All –
For Beginners –
Standard Push up : The push up is probably the most popular body weight exercise for strengthening your arms, chest and shoulders. Depending on how wide you place your arms, how deep you go and how you hold your hands it has many variations targeting different muscle groups.
Since push ups are relatively easy to perform, very effective, target several muscle groups and don’t require any equipment, I highly recommend you include them in your workouts whether you’re a newbie or more experienced.
Eccentric Chin Up : The eccentric chin up is a great progression exercise if you can’t yet do a full chin up properly. In this version all you have to focus on is lowering yourself slowly, you don’t actually have to pull yourself up.
Negative Pushup : In the push up position, slowly lower yourself towards the ground until your chest touches the floor. Then allow your knees to drop and lift yourself back up starting with your torso and then your legs. This exercise is excellent for improving the strength of your core, stability and the strength in your biceps and shoulders.
Brock Jump : This is a good exercise for those in the beginner to intermediate range. It focuses on the shoulders and triceps. You will need a small medicine ball or exercise ball to do this. Assume the traditional push up position with one hand on the ball. You are going to be going up while switching hands. This requires a great deal of coordination as you will need to switch hands while in the air.
Isometric Pushup : In the isometric push up you will not lift your body completely from the ground. Just start as a normal push up. Once you are midway, hold your body in this position for as long as you can. Do not lift your body or move it downwards once you reach this position. This is a great way to check for how long you can keep hanging midway of a regular push up cycle.
Triceps Bench Drip : For this exercise you need a bench. Sit on the bench and place your hands on the edges (at each side of your body). Now hold the edge with your hands and move your hip forward. Fold your arms and knees and bring your body down until your back touches the bench. Don’t lean too forward.
Then move your body up again. Keep going up and down. You can position your legs a bit forward to make the exercise a bit harder. For the next level, stretch your legs completely straight and put your body weight on your hills. Keep moving up and down.
Cobra Triceps Extension : This exercise is quite similar to the push up. First get into a standard push up position. Bend your elbows and move your hands back so that they are beside your chest. Now push your body up and down while your knees keep touching the ground. Focus on your triceps.
Alligator Pushup : To perform the alligator push up, place yourself in a staggered push up position with one hand ahead of the other on the floor while keeping your feet on their toes.
In this position lower yourself down, then, while keeping your legs straight, crawl forward by placing your next hand ahead while lowering yourself into another push up. Repeat this pattern. This exercise improves core and upper body strength, especially the pectoral muscle group.
Torso Elevated pushup : The torso elevated push up is a great way to simplify the pushups without punishing your knees and knuckles. Use a chair, exercise bench or a weight bar at a comfortable height to provide you the lever to activate your anterior core.
Focus on keeping your lower back from sagging, as you’d do for a plank, while providing the thrust with your shoulders or chest (depending on which body part you want to work out). Widen your grip to further engage your pecks.
No Arm Pushup : The no arm push up is a good exercise for your upper back and/or chest.
Keep your elbows on the ground. Your hands should be folded, holding each other in front of you on the ground. Now start doing the push up by activating your chest/back. It should be harder to do than a regular push up but it works your chest and back muscles really well.
Sit Up : The sit up is one of the most well known exercises and if you do it correctly it can help you strengthen your abs and core.
Personally, I’m not a big fan of sit ups because they always made my spine hurt back when I used to do them. I think they are overrated and there are far more effective and easier exercises for getting a six pack or working on your core muscles.
AB Crunches : While ab crunches are among the most popular ab workout exercises, many people end up hurting their spine because of improper execution.
While I used to be a big fan of crunches, today I rarely include them in my workouts because I got bored with having to do tons of repetitions to see any results. Nowadays I use far more effective ab exercises than the crunch.
Side Crunch : The side crunch is a very effective exercise for strengthening your obliques.
While I don’t see anything wrong with them, I think it’s not the most effective exercise for this target muscle group. Still, if you’re just a beginner then this version of the side crunch is perfect for starters.
Plank Pushup : This movement works your arms, shoulders and core. Start by putting your body on your hands and knees. Hands should be right below the shoulders, knees should be right below the hips.
Now, extend one foot and put your hands a little wider. Next, put your other foot in the extended position, too. This position is called the plank position. Fold your arms to bring down your body and then unfold them to elevate your body.
Alternate Heel Touchers : Lay on the ground and band your knees. Your toes should be touching the ground. Keep at least 1.5 feet distance between your feet. Now bend your body sideways to touch one heel on your left with your left hand. Do the same for the other side. Continue for multiple times.
Towel Row : The great thing about this calisthenics exercise is that all you need is a towel and a door and you’re ready to hit your back muscles hard. By varying the height of your squat and how you position your arms you can work your lats from different angles. Overall this is a great technique to train your back with just your body weight and no equipment.
Hyperextension Without Bench : Glide yourself to the edge of a flat bench and continue till your hips hang at the edge of the bench. Cross arms and keep your body straight. Continue to bend to the front slightly from waist to the best of your ability and ensure your back remains flat. Breathe out when you perform this motion.
Continue to move downward until you feel a nice stretch at the hamstring or until you almost touch the floor. Bring your torso to the original position and repeat.
Full Bridge : Start by lying with your back on the ground. Place your hand besides your head and allow the fingers to point towards your toes. Bring your hip upward as you round your back and continuously squeeze your butt, leg muscles and ab. Push yourself through your shoulders, making sure that your body is in a good stretch. Breathe deeply and remain like that for a second, then lower back to the ground.
Body Weight Biceps Curl : The body weight biceps curl is not only a great replacement for the dumbbell curl, it actually has quite a few benefits over traditional dumbbell biceps training. Watch the video to find out more.
If you used to do dumbbell curls and miss them, this can be a great
Spiderman Pushup : This is an intermediate level calisthenics exercise and works the chest, the shoulders and the core. You will start in the traditional push up position. When you push down, bend one leg so that it is brought up beside your chest (think of a crawling position but hold your leg off of the floor). Return to the starting position and repeat. Alternate the legs on each way down.
Feet Elevated Pushup : This is a beginner to intermediate level exercise and focuses on the upper chest. To begin, put your feet on an elevated surface such as a bench. Place your hands below your shoulders. Do a traditional push up while keeping your feet on the elevated surface. Return to your start position and repeat.
Jack Knife Pushup : The Jackknife push up is performed by placing your arms about shoulders width apart like you would a push up, then bring your feet towards your hands and back into your push up position. This exercise is excellent for working your shoulders, triceps and core.
Clap Pushup : Just like a push up, place your hands upon the floor at shoulders width apart. As you push up from the ground, apply enough of a force to elevate you slightly, allowing you to clap and land back upon your hands. This exercise is great for building strength in your pectoral muscles and explosive power in your upper body.
Frog Stand : To perform the frog stand, place your hands upon the floor and place your knees into just above the backs of your elbows. With your feet off the ground and your arms and core balancing you, maintain this static position. This exercise is great for improving balance and overall strength, particularly in the core muscles and biceps/triceps.
Knuckle Pushup : Similar to performing a normal push up, the knuckle push up is performed by placing your clenched fists upon the floor to balance you. Lower and raise yourself as you would a normal push up in this position. This exercise is superb for improving wrist strength and stability while promoting harder knuckles and stronger grip.
Staggered Pushup : The staggered push up is just the same as an ordinary push up with the alteration of one hand being placed ahead of the other. In this position, lower and raise yourself as you would in a regular push up. This is great for improving triceps, pectoral and shoulder strength.
Side to Side pushup : The side-to-side push-up is a variation that targets your triceps with alternate aim on your chest and shoulder muscles.
Take up a typical push-up stance. Now flex your elbows and lower your torso towards the ground while slanting to your left. Now push back up, making sure that your left arm is taking most of the weight and your right arm is only to steady yourself. Restore to your beginning position. Haul down again, slanting to your right this time.
Thigh Tap Pushup : Place your arms and feet on the ground in a push up position. Lower your body toward the ground, but when lifting yourself up, lift swiftly to grant a short moment of air-time in which you can tap your hands on your thighs and return them to their primary position. This body weight exercise is good for building muscle, strength and improving your fast-twitch muscles.
Archer Pushup : This is an intermediate level pushup and focuses on the shoulders, the chest and the triceps. Get into the traditional push up position but place your hands wider than shoulder width apart. Instead of doing a regular push-up, lower yourself down while focusing on one arm more than the other. Go back up and repeat this by switching arms on each downward motion.
Dragon Walk : The dragon walk is a good multi-plane movement. Imagine doing a push up while simultaneously moving your hands and feet forward as if you were doing a mountain climber movement. Your core should be kept stabilized and tight during the whole time of the movement.
Note: Although this works your abs and core muscles, this exercise alone is not enough to get a six pack. In fact, doing ab exercises is a good start, but eating right and learning a few other tricks might play a more important role.
Power Pushup : A plyometric version of the push up. Good for building explosive pushing power. Get your upper body into a wider than shoulder width stance. Push your hands through the ground allowing yourself to leap into the air, meanwhile maintaining your feet on the ground. Catch yourself on the way down. Maintain control of your body during this movement. Stop about 1-2 inches from the floor.
Hindu Pushup : An efficient movement that hits multiple upper body muscle groups (back, chest, arms and shoulders). Start by getting into downwards dog yoga position. Feet and hands should be shoulder width apart. Stick your butt out into the air. Let your head drop down.
To perform the movement, bring yourself down and tuck the elbows in. Dive down into the movement by pulling through the lats. Fully bring yourself out of the dive motion by driving through your hands and extending your upper body. Contract chest, triceps and shoulders. Make sure the shoulders are braced.
Chest Slap Pushup : This is a beginner to intermediate level exercise and it focuses on the chest and triceps. Assume the traditional push up position. Go down like normal. When you return upwards, push up with enough force for your hands to leave the ground. Slap your chest with both hands before letting your hands fall back to the ground. Repeat.
Pushup with Cross leg Kicks : In this push up variant, you will move your legs as if you are kicking something at your side each time you move your body up from the ground. Note that it is called cross leg, because you should kick to your right side with the left leg and then in the next cycle you kick to your left side with your right leg.
Explosive full body pushup : In this push up you need to lift your whole body in the air, each time you push the body up. It is quite an exhausting push up to perform. Be careful not to hurt your hands and toes while doing this.
Reverse Crunch : When doing a reverse crunch you’re basically lifting your legs up while focusing on your ab muscles. It’s a great exercise for engaging your upper abs and if your body fat percentage is low enough the results of this exercise can quickly show.
With that said, I find it pretty hard to engage my abs while lifting my legs from the ground, so I prefer hanging leg raises instead.
Side Oblique Crunch : A different, more advanced version of the side crunch is this exercise. Instead of laying on the ground, you lift yourself up on one side while supporting yourself on your forearm and do a side crunch that way.
I think it’s a bit more effective than the regular side crunch, but it’s also a bit more difficult for most people.
L-Sit : The L-sit is an intermediate level ab exercise which might look like it’s no big deal, but it’s not as easy as you’d think.
Antranik has an amazing progression tutorial about how to achieve a perfect L-sit so that you can attempt the much harder V-sit later on.
Advanced Exercises –
Full Planche : The full planche is a very advanced full body exercise. It’s very hard to master and I have yet to be able to do it myself. Fortunately this video gives a perfect explanation about how to progress your way to your first planche.
Again, don’t worry if this exercise seems out of your reach, it is absolutely not required to build a strong and ripped body.
Pseudo Planche Pushup : The pseudo planche is similar to a push up, but it involves facing your hands in the opposite direction while lifting and lowering yourself to and from the ground. Placing your hands the opposite way round from the normal push up, balance your torso upon your hands while placing them just above your hip level. This exercise is superb for building strength in your core, arms, balance and most other muscles located on your torso.
One Arm Chnup : The one arm chin up is one of the most advanced calisthenics biceps and back exercises. Only a few people can perform this real feat of strength.
One Arm pushup : With your feet spread wide away on the ground in the push up position, place one hand upon your hip and lower yourself to the ground with your other arm and push yourself back up. This exercise is great for building arm strength, balance and for muscle development.
This is a very advanced movement, don’t be disappointed if it takes you months or years to be able to perform one of these with decent form.
Assisted one arm Pushup : Unlike the basic one-arm push-up, for the assisted version you don’t lock your arm behind your body. Instead you extend it fully at nearly 90 degrees to your torso, and rest it on a physical support to create the tension and flex your back muscles. The support can be a rock or any suitable household item.
Now bring the other arm in, parallel to your torso and use that for push-ups. Spread your legs slightly more than your shoulders to make your triceps work harder against your body weight.
One handed Clap Pushup : The one handed clap push up is an intermediate to advanced level exercise. First, start in a normal push up position. Now, put one of your hands behind your back. As you rise up doing a one handed push up, bring your back hand forward and clap quickly. Before going down, put the hand behind your back again and land on the supporting hand.
Archer Pushup with Rings : This is for those on the intermediate level and focuses on the shoulders, the chest and the triceps. To do this exercise, you will need two rings about one foot off of the floor that sway freely. You will get into the traditional push up position with one difference. You will hold onto the two rings. You will go down towards the rings while pushing one arm towards the side. Go back up and repeat this switching arms on each downward motion.
Human Flag Pushup : Begin by placing your hands on the bar greater than shoulder width. It doesn’t matter which is on top. The bottom placement hand will be your supporting hand, which will be facing down. Top hand is also facing down, which is the hand pulling you into the bar. Shoulders should be locked, while the back is contracted and extended up. Use your upper body to pull yourself up. Keep the core tight.
Double Arm Lever : This is a gymnastic movement designed to keep your body horizontal. Begin by tucking your elbows towards the side of your torso about shoulder width apart. Slowly suspend yourself by raising your hip and feet off of the ground and pushing your hands into the ground. Point your fingers downward towards your feet.
Two Finger Pushup : Two finger pushups are notably fruitful if you’re looking for ways to build your wrist and hand strength. These are rather advantageous in sports that require strong hands and wrists.
Stretch while face down on the floor and get into a pushup stance. Put one hand on your back, instead of using your palm; use your thumb and index finger to push yourself up. You can use your middle finger to support your index finger, keeping it off the floor.
Needless to stay, I only recommend you attempt this one if you’re at such a professional level that you’re looking for new challenges to try.
V-Sit : Once you’re comfortable doing the L-sit it’s time to transition to the more advanced V-sit. It’s a brutal exercise that’s going to strengthen your core and arms and help with your stability. Don’t worry if it takes you months or even years to reach this level.
The Benefits of Calisthenics :-
You don’t need any equipment. The beauty of calisthenics is that you can do it anywhere, anytime—all you need is your body. It’s one of the only ways to build mass and strength without the use of weights.You officially have no excuse not to work out.
You can build serious strength. You might be thinking: “How, if you’re not hoisting barbells or dumbbells?” But you can accomplish a lot using just your own body weight. If you’re a 100-Kgs man doing a body weight pull-up, you’re effectively lifting 100Kgs.
It’s true that you will reach a certain max point of muscle growth with calisthenics because muscle mass comes from progressive resistance, and there will only ever be so much resistance provided by your own body, but that’s where getting creative comes into play. Use elevated surfaces to change the angle of exercises, increasing the percentage of body weight that you’re lifting. Use vertical surfaces (i.e. walls and poles) to challenge your body in new ways, and recruit your core like you wouldn’t believe (human flagpole, anyone?). Go faster, slower, longer, upside down, or increase your range of motion to keep provoking physical and mental adaptions.
You’ll move better IRL. Since calisthenics is all about moving your body in space, it’s the ultimate kind of functional movement training. Functional training means training in a way that will directly enhance the way you perform everyday life tasks or particular physical requirements of your work or sport.
You likely maintain better form. When using free weights or machines, you can continue to progress your strength and muscle mass; however, people often end up using too much resistance on a machine or weights that are too heavy and that leads to compensating, meaning you don’t execute the exercise properly using the correct muscles. Calisthenics gives you the necessary solid base of strength for when/if you do incorporate external resistance into your training. If you can’t lift your body weight you definitely shouldn’t be trying to lift more on a machine.
You hit every. single. muscle. Calisthenics involves using the entire body and not emphasizing certain muscles over others. What I’m talking about is strength from the bottom of your feet to the tips of your fingers.
You’ll be gentler on your joints and connective tissue. Resistance training—when performed incorrectly, with too-heavy weights, too often, or in a way that creates imbalances—can put extra stress on soft tissue structures like your tendons, ligaments, and fascia. Calisthenics, on the other hand, only develops strength and size in proportion to your muscular system with authentic and natural movements.
You improve your brain-body connection. Calisthenics training develops those fine motor skills that require your brain to work hard as well as your body. Coordination, speed, power, acceleration, strength, quickness, and agility, are all actions that are demonstrated by a body trained in the art of calisthenics.” Think of a gymnast: It takes a lot of strength, flexibility, and stamina to perform these movements, says Calabrese, not to mention unbelievable coordination.
You’ll feel like a badass. Yes, really. There is an unmistakable swagger about someone who knows that they have total control over their body. Truth: Executing a super heavy deadlift or hoisting a massive kettlebell overhead can make you feel super badass, but so does banging out plyo push-ups or being able to pull off a one-arm pull-up.
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Surfing is the sport of riding waves in an upright or prone position. Surfers catch ocean, river, or man-made waves, and glide across the surface of the water until the wave breaks and loses its energy.
In the ocean, wave riders stand up on surfboards and navigate the water – nearly parallel to the beach – toward the shore. There are four types of surfing waves: spilling waves, plunging waves, surging waves, and collapsing waves.
The ultimate goal of surfing is to ride and progress on the unbroken part of the wave using a surfboard. Nevertheless, beginners can learn to surf in the white water part of the wave.
Many surf historians and enthusiasts believe that the essence of surfing is in body surfing, the art of gliding over the waves using only the body as a planning surface.
The sport of surfing began between the 19th and 20th centuries, but wave riding is an old practice that has its origins in the ancient Polynesian and ancient Peruvian cultures.
Surfing is a sport with multiple interpretations. For many, it’s a recreational activity, physical activity, and a competitive sport, but for others, it is a religion, a lifestyle, an addiction, and a spiritual connection with Nature.
In less than a century, the act of wave riding evolved and gave birth to several other board sports. Skateboarding, bodyboarding, windsurfing, kitesurfing, skimboarding, kneeboarding are, in a way, part of the surfing family.
The future of surfing is bright. With the advent of artificial wave pools and river waves, the sport will attract new participants in landlocked countries.
All Surfers should know following facts when you starts surfing –
The learning Curve – Surfing is one of the most difficult and complex sport in the world. Think about it. Not one wave is the same, so your playground is constantly changing. Elements such as wind, tides and swells are affecting the waves you surf differently every single day.
It’s a very challenging and enjoyable learning process. Once you catch your first “green wave”, that’s it, you’re hooked! Knowing the learning curve helps you prepare your attitude and expectations towards your surfing. Contrarily to snowboarding, for example, there’s no moment at the 3rd day where you think “Ok, I got this” and then very rarely fall again. In surfing, you will wipe-out for years.
The Importance of Surf board – In any sport, having the right equipment helps you perform. But surfing is different. It can make the difference between surfing 20 waves or 0 waves in your session.
Choosing the right surfboard will completely change the experience. It’s not about having the “brand new model”. It’s about having the right volume and rocker. The volume is the measurement of how much flotation the board has. It’s a function of length, width and thickness. Basically, when you start surfing, you want lots of volume (choose either a longboard or a foamboard, boards that are wide, thick, long and have a flat rocker). Our favourite boards for the first days are 7″4 Gnaraloo foamboards, they are very thick and wide, but not too long so the nose doesn’t dive often.
We strongly recommend you to ask for advice in a locally owned surf shop. It’s not just important for the economy; it’s also the best way to get advice from people who know what they are talking about:
Choose the adequate surf board – This is extremely important. It can determine whether you have the best time of your life, or the worst. Many surfers will tell you: “start on a beach break, it’s safer”. This is true, but only to a certain extent. Of course it’s better to fall on sand then on rocks or coral reef. But the truth is, there are some sandy beach breaks for advanced surfers, and some rocky point breaks for beginner surfers. To make things even more confusing, some spots can be perfect to learn on some days, and on other days only be good for experts. It all depends on the wave conditions.
If you want to know if a spot is good for your level, you must not only look up the spot info, but also the daily wave conditions. There are many surf websites and forums loaded with information on surf spots. Some sites professionals have written it and their info is usually very accurate. They tell you what type of board you need, adequate surf level, tide, swell, bottom, etc.
Doing some research on the web is always good. But the best thing is to have knowledgeable and experienced surfers that have been surfing the area for a long time. They are the ones who can really tell you where to go according to your surf level.
Have someone to show you basic technique – As seen above, surfing is one of the most complex and technical sports in the world. Imagine learning the wrong basic techniques and then having to “unlearn” your bad habits before you can continue your progression.
This advice comes from inland surfers that started to dedicate their life to surf way too late in their life. Bottom line is: if you’re serious about learning to surf, learn it the right way. Have an experienced friend or surf coach show you the right basics for the first few days.
Learn about surf ethics – There are many, many rules to go by in surfing: don’t paddle inside, don’t drop in, don’t snake, don’t ditch your surfboard, and so on. It may sound like Chinese when you are new to the sport.
Nine rules to follow while surfing
- Choose the right surf spot
- Don’t drop in
- Don’t snake
- Paddle wide
- Take turns
- Respect the locals
- Hold on to your board
- Say Sorry
Following 3 points are very important for beginners –
Don’t drop in – The drop in is the main violation of surf ethics. It’s the one we see way too often. Basically, it means “stealing” somebody else’s wave. Quality waves are meant to be ridden by only 1 surfer. This way the lone surfer can enjoy specific powerful areas of the wave, where only 1 surfer can fit.
So how to know if it’s your wave or somebody else’s? When you paddle for a wave, look on both sides (right and left) before you take off. If a surfer is catching the wave further inside, closer to the peak, he has priority. If you are closer to the peak, then you will be the one with the longest ride, so you have priority.
Choose the right spot for your ability – We have seen how to do this in point no 3 above. This is very important aspect of surf ethics.
Respect the locals – If you are new to surfing, you might not know this. Every surf spot has its own “vibe”. Some spots are more “localized” then others.This means some local surfers are more “inviting” to strangers than others, and this varies in different surf spots. Just always remember: you are not home. These surfers might have been surfing these waves for years, since they are kids. When you get to a surf spot, take time to feel and analyse the vibe. Be positive, respectful and unselfish.
Useful tips for beginners
We have mentioned few tips for beginner surfers, aimed at helping attempt to start the adventure. Why attempt because it will most likely be full of just that: attempts. Aside from these useful tips, expect to put in some work. Just like any other sport, you need to put in some time and effort to learning and becoming better at it. If you follow these tips, you’ll be on your way to becoming a great surfer.
Don’t learn yourself – No matter how easy you think it looks, never, ever approach surfing by yourself. Either get an experienced friend to teach you or go to a surf camp in order to avoid injuring yourself and others, or even putting your life in danger.
Pick a good teacher – If you decide to take some surf lessons, research the teacher in advance. Make sure they are experienced and have good reviews. Sometimes, a good teacher won’t just teach you how to surf, but they’ll inspire you and help you love surfing.
Use a big surf board – This is one of the best beginner surfing tips you could ever follow. Some people are tempted to jump on smaller, shorter boards as quick as possible. A large board will help you develop better fundamental mechanics and you’ll catch a lot more waves in the early stages.
Get yourself a soft top – Make no mistake, at the beginning, you’ll be spending a lot of time sitting on it, rather than standing. Soft-tops are good entry boards and they’re safer for everybody involved than their fiberglass and epoxy alternatives.
Surf a beginners wave – Using a beach that is appropriate for beginning surfers is crucial to your surfing success. Learn to surf on a beach known for good, steady waves and the whole learning process will be smoother. Tackle small waves before you attempt larger ones. Even though you may feel ready, unless your teacher says you’re ready, you’re not. You’ll be upgrading your surf spot in no time with the right amount of dedication.
Spend some time on dry land first – Once you’re at the beach, don’t rush in the water. Spend some time on the beach and do your stretching. Check your leash, you board and also take a moment to watch the waves. Keep your eye on the other surfers and see what they do. This isn’t a habit that will stop once you’ve graduated past the beginner ranks.
Pace yourself – Once you get into the water you will need to pace yourself. I know how excited you may feel, but if you don’t pace yourself you can risk injury. Remember, you have all the time in the world to surf.
Don’t get tangled with the big dogs – This advice ties in with our previous tips. It simply means keep your distance from experienced surfers, mainly because they’re surfing more challenging waves. As a beginner you’re prone to making lots of mistakes, and you’ll want to avoid getting in people’s way. The safety of others is just as important as your own safety every time you get in the water.
Get comfortable sitting on that board – As weird as it may sound, sitting on a surfboard isn’t the easiest, nor the most comfortable thing in the world.
Paddle, Paddle, Paddle – Paddling is another thing you will need to practice until you get it right. The key is to find a rhythm and to keep it. This also requires you to be in shape, because it will be quite exhausting the first few times.
Get used to wiping out – If there’s one certainty when learning to surf it’s that you will be involved in a lot of wipeouts. You will fall, and fall, and fall…and then you’ll fall some more. The waves will knock you down, you’ll get confused, and frustrated, and you’ll even get some bruises. All you need to remember is that it’s all part of the game.
Bend at the knees – When you’re on the wave, it is imperative that you bend your knees and not your back. If you bend your back, you’ll not just lose your balance mush easier but trust me, it’s not a good look in surfing’s style book.
Stay perpendicular to white water – When a breaking wave is ahead of you you can either duck under it or race to paddle over. No matter which you choose, once the wave has broken you need to stay perpendicular to the whitewater (the part of the wave that is breaking). If you don’t, you’ve given all that energy more surface area to grab you and your board, pulling you under the water and dragging you toward shore.
Go on a surf trip – Your surfing grows in leaps and bounds with even a single week where you have nothing to do but wake up, surf, eat, surf some more, sleep and repeat.
Have Fun – No matter what you do and where you are, if you’re not having fun, it’s not worth it. Always remember that awesome quote : “The best surfer out there is the one having the most fun.”
Click here for Tae Kwon Do -
Taekwondo (also written as “tae kwon do”, “taekwon-do” or “t’aegwondo”) is a modern martial art from Korea that is characterised by its fast, high and spinning kicks.
Forms, or Poomses in Korean language, are a series of defending and attacking movements performed against imaginary opponents in a set pattern. Through the practice of forms, students come to learn the applications of various techniques of Taekwondo. Forms serve a multi-dimensional role, aiding in development and refinement of coordination, balance, timing, breath control and rhythm, all of which are essential skills to the Taekwondo student.
Taekwondo is one of the most systematic and scientific Korean traditional martial arts, that teaches more than physical fighting skills. It is a discipline that shows ways of enhancing our spirit and life through training our body and mind. Today, it has become a global sport that has gained an international reputation, and stands among the official games in the Olympics.
Basic Information about Tae Kwon Do –
Let’s take a closer look at the meaning of the word “Tae” “Kwon” “Do.” It is composed of three parts as shown in the English spelling, though it is one word in Korean. “Tae” means “foot,” “leg,” or “to step on”; “Kwon” means “fist,” or “fight”; and “Do” means the “way” or “discipline.” If we put these three parts together, we can see two important concepts behind “Tae Kwon Do”.
First, Taekwondo is the right way of using Tae and Kwon ‘fists and feet,’ or all the parts of the body that are represented by fists and feet. Second, it is a way to control or calm down fights and keep the peace. This concept comes from the meaning of Tae Kwon ‘to put fists under control’ [or ‘to step on fists’]. Thus Taekwondo means “the right way of using all parts of the body to stop fights and help to build a better and more peaceful world.”
Taekwondo today is similar to the martial arts in other Oriental countries and shares some features with them, because in the course of its evolution it has gained many different styles that existed in the martial arts of the countries surrounding Korea, like Japan and China.
But Taekwondo is very different from many such oriental martial arts. First, physically it is very dynamic with active movements that include a mirage of foot skills. Second, the principle physical movements are in simpatico with that of the mind and life as a whole. Third, it possesses dynamic poses from another perspective.
Taekwondo can be characterized by unity: the unity of body, mind, and life, and the unity of the pose [“poomsae”] and confrontation, and cracking down. When you do Taekwondo, you should make your mind peaceful and synchronize your mind with your movements, and extend this harmony to your life and society. This is how in Taekwondo the principle of physical movements, the principle of mind training, and the principle of life become one and the same. On the other hand, the right poomsae lead to the right confrontation, which will eventually produce great destructive power.
How come we reach such a unity in Taekwondo? Taekwondo is a way of life, much like having a job, raising a family, fighting for a cause, or any one of numerous raison d’etre. What makes Taekwondo different from these is that it is an activity for survival in extremely antagonistic situations. One must always overcome the enemy that is trying to cause harm. But simply winning a fight is not enough to guarantee one’s safety, because the enemy may recuperate and attack again. Moreover, there may be many other enemies than the one that was just defeated. One cannot ever feel safe unless one gains permanent peace. To attain this permanent or lasting peace, one needs unity. This is what Taekwondo aim for. Otherwise Taekwondo would be no different from any other street-fighting skills.
Taekwondo pursues harmonious growth and improvements of life through its unique activities. This is why one could say Taekwondo is a way of life. To ultimately enable ourselves to lead more valuable lives, we would do well by finding the guiding principles deeply hidden in Taekwondo.
Because of the military background, there is a general code. These codes are reflected in the so-called ‘Commandments of modern Taekwondo’ and is strongly influenced by the Buddhism. These commandments are influenced by the HwaRang Do code of honor:
- Serve your lord with loyalty
- Serve your parents with filial piety
- Trust your friends
- Never retreat from a battle
- When taking life, be selective
The commandments of Taekwondo are used as a guide for the moral development of students and art. No student who does not fully understand these tenets can ever hope to master the true essence of the art.
Commandments of modern Taekwondo:
- Loyalty to your country
- Respect your parents
- Faithfulness to your spouse
- Respect your brothers and sisters
- Loyalty to your friends
- Respect your elders
- Respect your teacher
- Never take life unjustly
- Indomitable spirit
- Loyalty to your school
- Finish what you begin
The Tenets of Taekwondo
Courtesy – To be thoughtful and considerate of others. Taekwondo practisers (both students and instructors) should be polite, and show consideration for others.
Integrity – Integrity describes how you should interact with others. To be honest and good, earn respect and trust.
Perseverance – This basically stands for your internal drive. Challenges allow us to improve ourselves and should therefor not be avoided.
Self Control – To have control of your body and mind. A Taekwondo student should practice controlling his actions and reactions.
Indomitable Spirit – To have courage in the face of adversity. A Taekwondo student should never be dominated by, or have his spirit broken by another.
How to behave in Dojang. There are a few general rules.
- Always wear a clean Dobok.
- Clean hands, feet, short nails.
- Don’t wear sharp things (if you do not have a Dobok, do not wear pants with zippers etc.)
- No jewellery allowed
- Don’t drink, smoke or eat in the dojang (no chewing gum!)
- Be on time.
- When entering and leaving the dojang, make a proper bow
- Don’t talk, unless it is necessary
Tae kwon do is characterized by the extensive use of high standing and jump kicks as well as punches and is practiced for sport, self-defense, and spiritual development. Training in tae kwon do is carried out by learning individual techniques of kicking, punching, and blocking, which are practiced in combined series of techniques in traditional sets known as hyung. (Proficiency in the graded series of hyung determines rank in the lower grades.) Students also practice basic sparring combinations (id-bo tueryon, “one-step sparring”); these are short, set sequences of attack and counter practiced between partners, after which the students may practice free sparring as opponents. In sparring, blows are stopped just short of contact. Tae kwon do is practiced as a sport by awarding points to correctly executed techniques during free sparring or by judging the quality of performed hyung.
Today’s Post is about how many types of exercise can be done and which are good for different health related issues. We have tried to explain how different exercises benefits health wise and their advantages as mentioned below.
Types of Exercises –
- A brisk walk
- Climbing the stairs
- Playing tennis
- Doing yard work like raking, digging and gardening
- Jumping rope
All exercise mentioned above has its own advantages and health benefits if followed as per instructions and under guidance of experts.
Different types of exercise emphasize different elements of physical fitness. Well-balanced workout regimens include different types of exercise to help you avoid injury and develop or maintain overall physical fitness. You may perform different types of exercise in varying proportions, depending on your goals. For example, overweight individuals may burn more calories by increasing flexibility, and endurance athletes can avoid injuries by including strength exercises in their training.
Did you know that there are actually four types of exercise, all of which serve varied purposes? Everyone knows that routine exercise is very important for healthy adults for varied functions, including bone and muscle strength, weight-loss or weight maintenance, heart health and even cognitive health. But there are four different types of exercise: Aerobic (or endurance), strength, flexibility and balance.
Click here for Why can’t that be you? It CAN be you.
Whether you’re looking to drop weight, tone up or even bulk up, or to be able to enjoy your favorite activities again, all transformations start with a decision, a mental paradigm shift of taking ownership and embracing your vision as something that is attainable through a series of small victories that you can and WILL win. If you are looking for a change that transcends your life, the best time to consider what you want to change and how you are going to do it is always now. Remember, doing what you have been doing and expecting a different result won’t work. Here are the tenants of how to achieve the changes you are looking for in your endless pursuit of better.
#1 – The Principle of Individuality
It is critical you realize that except for identical twins, no two people have the same genetic characteristics and therefore will not respond to movement, diet and changes in their lifestyle at the same pace or with similar results. This is important because you must have realistic goals and give yourself credit for any change that is a result of your commitment to your goal of transformation. Give yourself some grace and always show yourself gratitude for what you are doing to make changes. Remember, success is often measured in millimeters, small victories that deserve to be celebrated and that generate positive momentum towards your larger goals. 2 more reps, 3% less body fat, 1 millimeter less on your waist, etc. Look for your small victories and don’t compare your wins to other people’s progress. You are on your own journey, embrace your positive results and keep your eyes on your next small victory instead of someone else’s.
#2 Nutrition and Diet
Realize that nutrition and diet play a HUGE role in a complete body transformation. We will explore important diet and nutritional considerations and techniques to be successful later.
#3 Mix Up Your Training
Maintaining variety in your training routine is a key to enhancing your performance. Staying committed to daily movement is essential for the body, mind and spirit, but selecting the right exercises at the right time is also critical for long term transformational success. As we explore the importance of understanding the five components of fitness, I’ll share some easy-to-implement exercise techniques using the TRX Suspension Trainer, which will offer you tremendous variety in your transformational program. We will explore periodization training, or progressive movement selection over time. This technique will allow you to progress at your own pace, with significant opportunity for success that will keep you engaged mentally and challenged physically. The TRX suspension trainer is a perfect tool for a total body transformation because it is portable, allowing you to take it anywhere, so no excuses. It is highly adaptable and extremely individual to any fitness goal, no matter who you are.
#4 Sleep, Rest, Recovery
The balance needed to experience training adaptations (progress) while avoiding excessive overload, inadequate recovery and even injury is tricky. The underlying causes are often a complex combination of emotional and physiological factors with training deficiencies creeping in that are highly individual, sometimes making it difficult to recognize. Most symptoms are identified only after they start, and physical function may already be suffering. Over training without ample time between workout rest and long-term recovery, coupled with inadequate sleep results in decreased performance capacity, burnout and injury. We will explore the signs and symptoms of over training, including several strategies to create your own sleep sanctuary to facilitate both short and long term recovery.
#5 The Importance of Routine
Routines help mold healthy habits and healthy habits are a catalyst for large-scale changes in how someone looks and feels when achieved. Creating realistic and consistent training, eating, hydration and sleeping routines are critical to achieving the fitness and health benefits you have or are working so hard for. The “use it or lose it” concept could not be more true, as detraining can occur in as little as 2-weeks of inactivity. Complete inactivity will decrease physiological function and performance quickly, as demonstrated in research with athletes who have been forced to halt training due to injury. For these reasons, a balance between training and recovery is necessary to avoid burnout and injury. Understanding the importance of progressive overload will enhance your ability to maintain a consistent routine that will keep you engaged and motivated to stick with while avoiding negative over training side effects. Several strategies exist to help build a healthy routine, and we will explore these training options in order to provide you with the essential tools to achieve the transformation you’re striving the achieve.
Click here for What is ‘Brisk Walking
If you’ve been spending hours in the gym exercising to stay fit and lose weight, here’s one more exercise for you: Brisk walking. It is good for your heart.
A study had shown that walking for at least 40 minutes multiple times every week helps reduce the risk of heart failure by almost 25% among post-menopausal women. Brisk walking is also beneficial for the heart as it improves artery health, and counters heart disease in diabetics.
The faster the walking speed, the lower the risk of hospitalisation and the shorter the length of hospital stay. Since reduced walking speed is a marker of limited mobility, which has been linked to decreased physical activity, we assume that fast walkers in the study are also fast walkers in real life.
Walking is the most popular type of exercise in adults. It is free, does not require special training, and can be done almost anywhere. Even short, but regular, walks have substantial health benefits. A study had shown that the benefits are even greater when the pace of walking is increased.
A healthy adult will typically choose a pace of walking which clocks in at about 2.8 miles per hour. That pace may be partially guided by the rate that your metabolism uses to start accessing fat in your body for fuel, as you move. A brisk walk is a relative term, since “brisk” for some, is either slow or quite speedy for others, depending on levels of fitness.
One measure to quantify brisk walking is “steps per minute,” and 100 steps per minute is considered moderate intensity or brisk walking. Fitness experts typically suggest a pace of 3.5 miles/hour on a treadmill to correlate to brisk walking, for an average person who does not exercise regularly.
If you wear a weighted vest while walking, will you burn more calories?
If you are able to keep the same pace as before, when adding a weighted vest, then you will typically burn more calories, until you become accustomed to the extra weight load. Once used to the extra pounds, you would then have to also increase your pace of walking to keep burning extra calories.
A weighted vest can help someone who has some physical limitations that prevent them from consistently increasing their walking pace. By adding extra weight in that example, the person would nudge some extra calorie burn.
The most overlooked and neglected form of exercise. Because it sounds and looks easy, most of us do not bother to walk and question the effectiveness of walking. But we should seriously give it a thought. Brisk walking is a great form of physical activity for people who are obese, elderly or who haven’t exercised in a long time. Brisk walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace.
Brisk walking is generally a safe way to exercise. However, doing it correctly is important. Following are Five correct ways of brisk walking.
- Correct way –
- Walk a little initially and then gradually increase the time.
- Warm up and cool down with a slow, gentle walk to ease you up.
- Carry and drink water while you walk, to hydrate yourself.
- Take light, easy steps and make sure your heel touches down before your toes.
- Walk on grass rather than concrete to help absorb the impact if possible.
- Choose walks that suit your age and fitness level.
- Correct Time –
- You need fresh air with green & clean surroundings. There is no point taking more carbon dioxide than oxygen. Avoid busy roads and traffic hours
- Energy consumption is same no matter what time of day a person walks, so go according to convenience.
- Go on a light stomach. Do not eat an hour before going out for a walk. Fruits or juices are okay.
- Correct Speed –
- Brisk walking means that you can still talk but not sing, and you may be puffing slightly.
- Keep a moderately intense pace about 15 or 16 minutes per mile.
- Correct Clothing –
- Dress lightly
- Dressing too warmly can increase sweating and build up body temperature, which can cause skin irritations.
- Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.
- Correct Footwear –
- Wrong footwear or walking action can cause foot or shin pain, blisters and injuries to soft tissues.
- Make sure your shoes fit snugly and have appropriate heel and arch support.
Brisk walking has its share of myths and truisms that may or may not be true.
Myth: Walking does no good. Only intense exercise can give you health benefits.
Fact: Brisk walking for just 30 minutes for 5 – 7 days a week gives all the health benefits. Of course intense exercise has its own share of benefits but not everyone can participate in it. Walking is one form of exercise which most people can do throughout their lives and at least reap the basic health benefits rather than doing nothing.
Myth: To burn more calories you should use ankle and arm or wrist weights.
Fact: Using all these fancy accessories will put you at a greater risk for injury and muscle strain. Ankle weights strain your leg, knee and hip muscles due to the repetitive unnatural stress along with walking fast. The arm or wrist weights stress your elbows, wrists and shoulders and can also affect your posture leading to backache and neck ache. Instead, walk a couple of extra minutes to burn more calories and if you want to tone and strengthen your upper body, invest in some time just twice a week to train your upper body muscles with a specific weight training routine.
Myth: Wearing socks is not important.
Fact: Socks are equally important as they protect feet from developing blisters and keep your skin dry from moisture by soaking the sweat. Always wear synthetic acrylic socks or technologies such as cool max, dry fit and so on.
Myth: Any shoe can be used for walking.
Fact: There are different shoes for different activities. Shoe for a particular activity is designed specifically as per the nature of sport to absorb the unwanted impacts and provide the required support and cushioning. Therefore, always wear the right shoe meant for a particular activity.
Myth: Walkers should drink a lot of fluids.
Fact: Long time back there was this misconception that drinking water during brisk walking / running would cause cramps and decrease performance. Gradually it was suggested to drink more than required which lead to an imbalance of the fluid-electrolyte levels in the blood (Hyponatremia). The right way is to drink only enough to replace lost fluids. It is advisable to consume sports drinks containing sodium (body salt lost while sweating) rather than plain water.
Myth: Running burns more calories than walking.
Fact: 30 minutes of running and 60 minutes of brisk walking burn approximately the same number of calories. The number of calories burnt during a particular activity depends upon factors such as age, gender, body weight, fitness level and the efficiency of the performer. Thus, it is subjective.
Click here for Jogging
Jogging is an excellent way to keep fit and live longer. Scientific evidence has confirmed that this low-impact slow run decreases the risk of cardiovascular diseases, diabetes, obesity, hypertension, depression, and anxiety. It also increases your stamina and productivity. So, unquestionably, starting to jog can be the best decision of your life.
Jogging has been endorsed by many medical authorities for its value as a heart exercise and for general physical conditioning, usually to be practiced on alternate days. Warm-up exercises before jogging, properly designed shoes, loose clothing, proper jogging technique, and general good health—as well as sensible objectives—are necessary for safe pursuit of the activity.
Is it better to jog or run full throttle:
A new study suggests that slow jogging may be a good choice for health goals. Sticking long term with a slow jogging program may be more appealing to the average exerciser, than a vigorous running program. Did you know that slow jogging, a more forgiving exercise regimen than running, is associated with living longer? In fact, slow jogging may also beat fast jogging when it comes to that singular health goal. One to two and a half hours of slow jogging a week is associated with prolonging your life, while the life span of people who jog “often and fast” is similar to people who don’t exercise at all.
Don’t completely abandon your faster exercise regimen, though. More vigorous efforts have other health benefits and can also help when you are trying to maintain your weight, especially after a long term diet program. You may just need to temper the more vigorous workouts with some rest days or lighter exercise days. Slow jogging is a good swap out for days when you’re fatigued or when you simply don’t feel like you want to run a faster pace.
Many joggers do it wrong, which impacts the knees and is considered as dangerous as being sedentary. So, you should follow these effective and crucial 20 jogging tips that can help a complete beginner as well as a pro. Swipe up!
Following are key jogging tips that a jogger should know.
1.Warm Up – Warm-up is extremely important when it comes to starting any type of exercise. Your muscles undergo constant contraction and relaxation when you jog. Unless you prep your muscles to do so, you can get muscle cramps and may not be able to walk or jog properly. Warming up helps you prep the muscles for the endurance training that you are going to do. You will be able to job more effectively without the risk of injuring yourself.
- Set a goal – A goal without a plan is just a wish. So, you must set a daily or weekly goal for yourself. Write down your goal on a piece of paper. For example, “I will jog 2 miles today, and by the end of the month, I should be able to jog 5 miles at a stretch.” This goal will keep you motivated and focused, and you will soon be able to run long distances without feeling weak or out of breath.
- Wear running shoes – The next most important thing is to wear the right shoes. Shoes help protect your feet and bones from the impact of the thrust they experience when you jog. Wear comfortable running or training shoes. Talk to an orthopaedic doctor if you need specially made orthopaedic shoes for jogging.
- Loosen up – Loosen up your body so that all the tension from your shoulders, neck, arms, legs, and feet is released. Doing this will help you jog for a long duration and prevent your muscles from cramping. Shake your hands and feet to loosen up your body.
- Push your chest out – Many joggers slouch and jog. Not only is this incorrect, but your posture and spine health also take a hit. Whether you are jogging on the treadmill, the road, or a trail, make sure your chest is out, and shoulders rolled back to prevent spinal injuries and improve your posture.
- Start slowly – Start slowly by walking first. Increase your walking pace after 30 seconds. By the end of 60 seconds, you should be brisk walking. Then, start jogging at a slow pace. This technique will prevent you from burning out quickly. You will be able to jog for a long distance easily, which, in turn, will make you fitter and healthier quickly.
- Land softly – Stomping your feet will only injure your knees. So, it is important to land softly on the ground on the balls of your feet to dissipate the shock and not directly hit your knees. It will also help you stay strong and jog for a longer duration than you expect yourself to.
- Use breathing techniques – Breathing is THE most important part of jogging. Because unless you breathe at a particular rhythm, constantly, you will not be able to pump enough oxygen into your cells. This can lead to muscle fatigue, thereby preventing you from jogging for a long duration. Count your steps and breathe in and out. For example, breathe in slowly through your nose for four steps and then exhale slowly through your nose for the next four steps.
- Jog in different directions – Jogging in zig-zag and lateral motions and changing direction frequently will help train your leg muscles to be able to run on any kind of road or trail. You can run uphill and downhill, on rocky roads or race tracks. This will also make sure that you are burning enough calories, and your brain-body coordination is at its best.
- Talk to yourself – The difference between a beginner and a pro is not entirely physical fitness. A lot of it has got to do with willpower and perseverance. The best way to build strong willpower is to talk to yourself when you are jogging. Keep motivating yourself by counting the steps and thinking about the benefits you will reap and the adrenaline rush you will get by covering your target distance. Every time you feel like giving up, talk yourself to jog 10 steps more. This way, you will be able to jog long distances.
- Look for landmarks – Looking for landmarks is another strategy to help you jog longer. Look for a tree, a milestone, calories you burn, or a building so that you can decide when to take rest or walk instead of running. After 10 seconds, start jogging again.
- Time your steps – Timing your steps is an effective way to improve your jog. Set your goal to jog for 30 steps before taking rest. Increase this number as you start becoming more comfortable with jogging every day.
- Train in intervals – Jogging regularly is equivalent to training for an upcoming marathon or any other sports event. The best way to start doing that is to jog for 5 minutes and take 20 seconds rest. This interval training will help you jog longer and not get worn out.
- Practice box jumps – Box jumps are good for strength conditioning and improving muscle power and reaction time. They help train the muscles of your legs, especially when you jog on trails. Box jumps strengthen your thighs and glutes, which makes it easy for you to jog 5 miles at a stretch.
- Train downhill – Box jumps are good for strength conditioning and improving muscle power and reaction time. They help train the muscles of your legs, especially when you jog on trails. Box jumps strengthen your thighs and glutes, which makes it easy for you to jog 5 miles at a stretch.
- Plank – Planks are amazing for building core strength. From standing up to jogging, every human body motion requires good core strength. If your core is not strong enough, you will not be able to jog for a long duration. Start doing 3 sets of 30-60 seconds hold elbow planks and increase your core strength.
- Drink water – Dehydration can also wear out your muscles. So, drink 3-4 litres of water per day. Also, keep a small sipper with you when you jog so that you can keep yourself hydrated and do not give up quickly. However, make sure you don’t drink too much water while jogging. Take a sip or two when you stop or walk to rest for 10-20 seconds.
- Beat yourself – You are your own competition. If you jogged a mile at a stretch today, jog for 5 minutes more after you hit the 1-mile mark. This will keep you motivated, and instead of comparing yourself with anyone else, you will have a healthy relationship with yourself and be able to move forward and strive to be better than you were yesterday.
- Stretch yourself – After you are done with your run, it’s time to do cool down stretches. Stretching after a run is as important as warming up before running. Cooling down will help your muscles recover quickly and protect you from muscle injury. Stretch your hamstrings, calves, shoulders, arms, neck, and back.
- Sleep – Sleeping and resting help your muscles rejuvenate and recover. When you run, your muscles undergo wear and tear. Resting and sleeping help the muscles rebuild themselves bigger and stronger. Sleep for at least 6 to 7 hours, within 2-3 hours of having dinner, and listen to soothing music if that helps you fall asleep.
Jogging regularly will have following benefits –
- Improves cardiovascular health.
- Helps burn calories and aids weight loss.
- Improves lung health.
- Boosts stamina and endurance.
- Improves muscle flexibility.
- Builds core strength.
- Strengthens the muscles in your lower body.
- Keeps stress and anxiety at bay.
- Lowers depression.
- Lowers the risk of certain types of cancer.
- Fights diabetes.
Click here for Climbing Stairs-
Climbing stairs is a great form of cardio exercise. While climbing stairs, you work against gravity lifting your entire body. This activity strengthens your leg muscles making it a rather strenuous exercise.
Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Along with these benefits, it is the immense good it does for your lungs and Cardiovascular System
- It is totally free and just about all of us can get access to a set of stairs.
- It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
- It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
- It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy.
- It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.
- It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair climbing workouts are easy to build progression into.
- It can be done by almost anyone, regardless of fitness level.
- Because it is weight bearing, it helps build bone strength.
- It is low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist).
The way forward with exercise is quality over quantity. Too many people fix a ‘one hour’ work out in their mind and if they can’t find time for that’ 1 hour’ they just don’t do it.
Aim for power workouts, 25 to 30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 40 minutes should include a great warm up and an extremely important cool down.
You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body.
Start off with a couple of flights, Walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.
In a nutshell –
Burns more calories:
Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step.Thus, using your muscles to carry your own weight is far higher to running as compared.
Maximises your cardio efforts:
It also raises your heart rate immediately thus maximizing your cardio benefits.
Increases core muscle strength:
Climbing stairs is a great way to amp your core muscle strength.
Tones and sculpts your body:
It also engages every major muscle in your lower body
— glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better.
Low impact workout:
You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout
Never run down the stairs, be confident while running up, take a break when needed.
Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner.
While most of us think of exercise as ‘sport’, the scientific evidence shows it is everyday activities like walking and stair climbing that are most closely associated with improved health.
Stair climbing is recommended by doctors and health authorities worldwide because high-quality studies show:
- Climbing just eight flights of stairs a day lowers average early mortality risk by 33%
- Seven minutes stair climbing a day can halve the risk of heart attack over 10 years
- Just two minutes extra stair climbing a day is enough to stop average middle age weight gain
Stair climbing delivers these benefits by improving our cardiovascular fitness. It’s officially classed as a ‘vigorous’ form exercise and burns more calories per minute than jogging.
Benefits of Stair climbing –
- Improved cardiovascular fitness.
- Stronger musculoskeletal system.
- Tones thighs.
- Tightens buns.
- Improves muscle tone.
- Promotes weight loss.
- Increases good cholesterol
- Fights stress.
- Aids sleep.
Reduces risk of stroke, cancer, obesity and type 2diabetes.
Click here for Playing Tennis -
Tennis is truly a global sport, played by all ages and backgrounds. The simple art of hitting a ball over a net with a racket has captured the imagination of millions. You needn’t wait until Wimbledon to enjoy the cardio and muscle benefits provided by a regular game of tennis. Getting the body of wolrd’s prize winning players requires a lot of work but even the amateur tennis player should reap the fitness rewards.
Tennis is a racket sport that can be played individually against a single opponent (singles) or between two teams of two players each (doubles). Each player uses a tennis racket that is strung with cord to strike a hollow rubber ball covered with felt over or around a net and into the opponent’s court.
Tennis is a unique game that consists of many parts in order to be successful. Tennis for beginners involves the tennis technique, footwork, strategy, mental game and fitness.
All of these areas of how to play tennis must be mastered in order to achieve good results on the tennis court. For a tennis beginner, how to play better tennis is often a demanding and physically tiring task. But with the proper physical and mental training, how to play tennis for beginners will soon be an inherent skill.
Tennis strengthens a number of muscles groups. Running around the court exercises leg muscles, while playing a shot exerts the core and upper body. Your overall muscle workout should be well balanced, although obviously your racket arm will be exercised more than the non-racket one.
Playing tennis is more than a great way to stay active as it’s a brilliant workout for the entire body.
Why should you start playing tennis –
- Cardiovascular –
- Muscle development –
- Tactical – Brain development –
- Enhances flexibility, balance and coordination –
- Self-esteem –
- Longer life –
- Happier Life –
- Its social –
- The whole family can participate
- Tennis teaches life lesson
- Tennis be anything you want it to be
- Its fun
- It develops your mind
- It’s a sport you can play your whole life
- Improves aerobic and anaerobic health
- Burns calories and fat
- Improves bone health
- It’s great cross training for other sports
- Improves discipline
- Boosts mood
Click here for Dancing -
Dance floors tend to be sweaty places for a reason. All of those shimmies and shakes burn energy like you wouldn’t believe—and come with many other surprising health benefits, too.
Dance is an enjoyable health promoting physical activity which many people worldwide incorporate into their lifestyles today. This physical activity appeals to some who may not be active and therefore may be another alternative of exercise. Dance for health has become an important factor in the prevention, treatment and management in several health circumstances. It is not only significant for your physical health but it also contributes to your mental health and subsidizes social communication Dance is an art which is learned from many cultures. Types of dance can entail body movements, expression and collaboration. Dance and health has been subject of a number of research studies that show dance to be a healthy exercise.
If running is like driving on a freeway, dancing is more like motoring through a busy city, he says. All of that starting, stopping and changing directions burns a ton of fuel even though you’re not covering a lot of ground. Like other forms of cardio exercise, dancing also seems to have mood and mind benefits. A study found that hip hop dancing improved energy, buoyed mood and lowered stress in ways similar to aerobic exercise.
Of course, the amount of energy you expend has a lot to do with how hard you’re pushing yourself. A gentle two-step isn’t going to measure up to an intense, hilly run. But torching calories isn’t the only upside to dancing. Just as trail running and hiking better engage your lower-body joints and muscles than straight-ahead, level-ground locomotion, the up-and-down and side-to-side movements of dance may likewise activate and train many of your body’s little support muscles and tendons.
The psychological benefits are also impressive. For decades, some therapists have prescribed dancing as an effective therapy for those who suffer from social anxiety or fear of public speaking. The idea: if you can loosen up enough to boogie in front of strangers, you’re a lot less likely to feel self-conscious when hanging out or speaking in front of an audience. A researchers suggests that dancing can curb anxiety.
Dancing demands a lot of energy output because it involves “movement in all directions. While running, swimming and other propulsive forms of physical activity use rhythm and momentum to keep you moving, there is a lot of accelerating and decelerating in dancing, which the body is less able to do in an energy efficient way.
Dancing also seems to encourage social bonding and what psychologists call “self-other merging.” Like chatting with a stranger and finding out you both attended the same school or grew up in the same neighborhood, moving and grooving in rhythm with others lights up brain pathways that blur the barriers your mind erects between yourself and a stranger, and so helps you feel a sense of connection and sameness
Finally, the touch aspect of dancing with a partner may offer some special perks. Touch is the first sense that emerges during infancy, and the more experts examine the benefits of massage, holding hands and other forms of human-to-human physical contact, the more they find that touching improves well-being and reduces stress and anxiety. Basically, dancing with someone else is like exercise and a hug rolled together.
Following are top ten fitness and health benefits to dance –
- Forever Young.Dancing is tremendously beneficial in keeping us young. It retards the aging process immensely. It benefits our heart, cardiovascular system and increases our lung capacity. Fact: The muscle exertion and breathing rates of dancers performing in one dance competition is equivalent to those of cyclists, swimmers and an Olympic-level 800-meter runner.
- Strong Bones, Lubricated Joints.Dance aids in the prevention and treatment of osteoporosis for men and women. For women during post-menopause, there can be a significant drop in estrogen levels which stops calcium from being absorbed into the bones. Dancing can also help keep joints lubricated in order to prevent arthritis.
- Calorie Blaster.Dance exercises our bodies to allow for increased circulation. It helps us burn those calories away, while improving our stamina. It is estimated that dance burns anywhere from 5 to 10 calories per minute depending on speed and intensity. For example, swing and mambo burn more calories than a slow waltz. Check out approximately how many calories you burn while dancing to your own tune:
- Better Blood.New research has discovered that it is necessary to measure both good and bad cholesterol levels when determining our health. Dancing aids in lipid control, which raises our HDL (good cholesterol), and lowers our LDL (bad cholesterol). Dancing is also great for diabetics because it aids in blood sugar control.
- Mental Mastery.Dance improves our memory by making us recall steps, routines and dance patterns making it a great mental exercise for our brains. The big benefit is that increasing mental exercise keeps your mind young, quick, alert and open.
- It’s All About Balance.Balancing yourself in one position may be easy, but balancing in the numerous types of positions involved in dancing is much more difficult. Dancers have mastered the ability to balance themselves in a number of positions. This strengthens our stabilizer muscles, while protecting our core and keeping us less prone to injury in our daily lives. Dancing also aids in co-ordination and helps strengthen our reflexes. It is a great way to keep our Central Nervous System and Peripheral Nervous System in tip-top shape by improving the connection of our bodies to our mind.
- Socially Satisfying.Dancing is recreational and entertaining. It creates a social life for us, while affording us the opportunity to make new friends. Friends helps us grow, make us laugh and support us as we learn.
- Culturally Diverse.Dancing has no cultural barriers. People from all parts of the world, with different ideologies, meet on the dance floor. Cultural interaction improves our health by expanding our mind and sharing our spirit!
- Groomed to Perfection.Dancing is not only fun and romantic, but it helps promote good grooming because everybody wants to look his or her best while they dance. Good grooming keeps us healthy by keeping us high on hygiene.
- A Happy Self.Dance elevates our mood by raising our endorphin levels. This is what allows us to heal stress and depression – two of our immune system’s biggest enemies! It helps us establish our self-confidence and self-discipline. It improves the harmony between our mind and body, giving us a sense of well-being.
Click here for Cycling -
Cycling boosts your brain power, relationship, health and happiness.
To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.
Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.
Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day – for transport, recreation and sport.
Cycling for health and fitness –
It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:
- Low impact – it causes less strain and injuries than most other forms of exercise.
- A good muscle workout– cycling uses all of the major muscle groups as you pedal.
- Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.
- Good for strength and stamina– cycling increases stamina, strength and aerobic fitness.
- As intense as you want– cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
- A fun way to get fit– the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.
- Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.
Health benefits of regular cycling –
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
- increased cardiovascular fitness
- increased muscle strength and flexibility
- improved joint mobility
- decreased stress levels
- improved posture and coordination
- strengthened bones
- decreased body fat levels
- prevention or management of disease
- reduced anxiety and depression.
Benefits of cycling –
1.You will get there faster
- You’ll have sound and deep sleep
- You’ll look younger
- Boost your bowels
- Increases your brain power
- Beats illness
- Live longer
- Cycling improves your sex life
- Heal your heart
- Cycle away from the big C ( Cancer )
- Loose weight
- Avoid pollution
- Enjoy healthy family time
- Make creative breakthroughs
- You can get fit without trying too hard
- Boost your bellows
- Burn more fat
- You are developing a positive addiction
- Make friends and stay healthy
- Saving Planet
Click here for Yard work like raking, digging and gardening -
Gardening has been shown to improve health, especially for those who start earlier in life. Spending time outdoors, deepening connection with nature, and enjoying the rewards of your work are all reasons to get out into the garden. But did you know that it comes with the added benefit of cardio? Shoulder workouts? Squats? Here’s how gardening this spring can get you ready for a healthy, active summer.
The benefits of yard work aren’t limited to the body alone. Spending time outside can help calm your mind and allow you to de-stress from the ever crazy world of work, school, cleaning, and technology. Being able to let your mind go while raking or just focusing on the sound of birds chattering while weeding and prepping your garden beds is a great way to give yourself the space to think deeply. It allows you to feel more productive while also connecting you to the Earth, a feeling that just about anyone is grateful for nowadays.
As soon as Spring sprungs, which for most of us means it’s time to get outside and get those gardens in tip top shape! If you find it hard to get motivated you’ll be happy to know that things like digging, raking, hauling and pruning all support you leading a healthy active lifestyle.There is sometimes a misconception that you must be in a fitness centre, wearing athletic clothing and dripping with sweat to be physically active. Truth is, getting outside in the fresh air and doing some yard work or doing chores around the house provides a variety of health benefits and you don’t need special clothes.
The average person can burn more than 200 calories per hour doing yard work. Here’s how.
- Rake — Raking is even better exercise than sweeping, particularly after mowing your lawn. You’ll burn up to 300 calories in an hour and leave your lawn looking spectacular.
- Dig — Digging is amazing exercise! It works your back, arms, shoulders, core, and leg muscles, and it will have you breathing hard in no time. Whether you’re digging a new row for planting crops or turning over soil, it’s a great way to get in shape.
- Hoe — Hoeing is much harder and more tiring than it looks, especially if there is a lot of very rocky ground. Spend a few minutes turning over the topsoil to work up a sweat.
- Squat while you weed — Most of us like to sit on a chair on kneel on the ground while we weed, but you can use your weeding time as a chance for a leg workout and to work on mobility. Squat as you weed, and hold the position until your legs burn. Resist the urge to sit or kneel, and you’ll work your leg muscles beautifully.
- Build something — Building uses our brains and our brawn. Whether it’s a wall, chicken coop, or maybe even a new firepit, building is a great and productive way to exercise.
- Push the lawnmower — No more riding mower for you! Get out that old push mower, and be ready for a great workout!
- Clean up — Load up that wheelbarrow and start carting. Hauling a wheelbarrow works your core, your forearms, your arms, your shoulders, and your back, giving you an excellent upper body workout as you leave your garden nice and clean.
Talk about killing two birds with one stone! You’ll have a spotless yard and be feeling like a million bucks. Well, after a good stretch, anyway. Now kick back and enjoy the fruits of your labor.
Yard work and gardening can provide you with a strong sense of accomplishment. If you don’t have a garden, offer to help a neighbor or join a community garden. Don’t forget to put on your sunhat, kick back, relax, and admire the fruits (and vegetable!) of your labor.
Health benefits of doing yard work –
- Cardiovascular exercise : One of favorite benefits of doing yard work is that it is great cardiovascular exercise. Yard work is a great way to increase oxygen flow to the heart, aids in arterial flow, reduces blood pressure and stress, and gets your heart rate going to give you quite a workout! Just be sure to keep some water on hand and stay hydrated!
- Involves your entire body : Yard work is not an isometric movement like lifting weights that works one or a few muscles. Yard work involves your entire body, which means you get a total body workout and develop more strength and fitness overall.
- Prevents aging : The more active you are throughout your life, the better. Yard work is a fabulous way to stay active and helps keep aging at bay. It also involves critical thinking skills, which keeps the brain young as well.
- Lowers Depression : To prevent depression as you age, it’s important to have friends, stay active and have hobbies. Consider doing more yard work. Not only does it keep you active, but because you’re out in nature, your stress hormones naturally decrease and depression tends to subside. Also, since you are outside, you’re exposed to natural sources of Vitamin D through the sunlight, which is the best form of antidepressant medicine you can get from nature. Just be sure to wear a bit of sunscreen to prevent skin cancer scares.
- Improves flexibility : Along with aiding an improved cardiovascular system, yard work also improves your entire sense of flexibility. Because you’re using your whole body, the muscles and joints are fluid and moving in all types of directions, which increases your ability to prevent muscle pain, inflammation and static muscles from inactivity.
- Therapy : Again, yard work is a time to be by yourself and have some time to engage in activity in nature. Since you’re bettering the way your yard looks, you’ll also get a sense of accomplishment from yard work. All these factors combined make yard work an excellent form of therapy. It isn’t just good for your yard, but also wonderful for you!
- Self taught : Perhaps one of the coolest things about yard work, is many people teach themselves and actually learn by doing. Nature just kind of has a way of showing you what to do and what needs to be done. If you need a little help getting started, check out some tutorials online as well, or just read some articles. Or, just get out in your yard and see what you can do. If nothing else, pulling weeds and watering is a great place to start!
- Supply of Vitamin D : Doing yard work can also reduce arthritis pain by helping with the supply of vitamin D in the body. Studies have shown that working outside in the sun helps to increase the amount of vitamin D in the body. The ultraviolet light from the sun breaks down some of the precursors of vitamin D to a form that is usable by the body. Vitamin D helps build strong bones and joints which helps reduce arthritis pain.One of the best things about doing yard work is the instant gratification. When the task is finished, the accomplishment is visually appealing. The worker can look back over the job well done and see a lawn free of leaves, a bed free of weeds, or beautiful looking flowerbed free of sticks and twigs.
There is a great sense of pride and self-confidence in seeing the immediate impact of a job well done. And for a time, short though it may be, the stress of everyday life is forgotten. So when stress is taking over and a relief valve is needed, find something to do in the yard and let the stress melt away while building strong bones and fighting arthritis at the same time.
Click here for Swimming -
It’s a full body workout –
Why is swimming good for you? One of the key reasons is that it’s a total-body workout. Swimming engages your entire body and builds muscle all over, from your torso to your thighs. Each stroke works out a different set of muscles, but no matter which stroke you’re using, the act of pulling your body through the water engages almost all your muscle groups.
Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young.
It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue. Swimming has many more benefits that those obvious advantages seen on the surface; its improvements to overall health go much deeper.
Swimming is an exercise for people of all ages. It can be easy and inexpensive, and a person can go at their own pace. Swimming helps a person to get or stay in shape, but the benefits also extend to mental health.
People who are 19 to 64 years old should get 150 minutes of moderate aerobic activity each week. Younger children should be physically active as well.
It is important to incorporate strength training exercises into any routine, to keep muscles strong and flexible. As health permits, this should be continued for as long as possible throughout life.
Swimming engages almost every major muscle group, requiring a person to use their arms, legs, torso, and stomach.
- increases the heart rate without putting stress on the body
- improves strength
- tones muscles
- enhances fitness
- helps to manage weight
- It require minimal gear! You can work out with only a swimsuit and goggles!
Why swimming is good for you –
Every type of exercise has its selling points. But swimming is unlike any other aerobic workout in a few important ways.
First, the fact that you’re submerged in water means your bones and muscles are somewhat unshackled from the constraints of gravity.
This makes swimming the ideal exercise for people with osteoarthritis, for whom weight-bearing exercise can be excruciatingly painful. According to a research of people with the condition, swimming decreases arterial stiffness, a risk factor for heart trouble. More of his research has linked swim training with lower blood pressure among people with hypertension. The coolness and buoyancy of water are also appealing to people who are overweight or obese, for whom load-bearing aerobic exercises like running may be too hot or uncomfortable.
But don’t be fooled; your body is working hard when you’re in the pool. Water is denser than air, so moving through H2O puts more external pressure on your limbs than out-of-water training, studies have shown. Even better, that pressure is uniformly distributed. It doesn’t collect in your knees, hips or the other places that bear most of the burden when you exercise with gravity sitting on your shoulders.
How you breathe during a swimming workout is another big differentiator. During a run or bike ride, your breath tends to be shallow and your exhales forceful. It’s the other way around with swimming. You breathe in quickly and deeply, and then let the air trickle out. Because your head is under water when you swim, these breathing adjustments are vital, and they may improve the strength of your respiratory muscles. This kind of breathing keeps the lung alveoli—the millions of little balloon-like structures that inflate and deflate as your breathe—from collapsing and sticking together.
Plus, who wouldn’t want a swimmer’s body? Swimming fires up more of your body’s major muscle groups than other forms of cardio exercise. If you think about running or biking, you’re mostly using your lower body. Swimming not only engages your legs, but also recruits your upper body and core—especially your lats, the muscles of your middle back, and triceps, the backs of your upper arms. You look at pictures of swimmers, and you see how the upper body development is really tremendous.
Finally, your back benefits. Working out in a horizontal pose—as opposed to the upright position your body assumes during other forms of aerobic exercise—may be an ideal way to counteract all the time you spend hunched over a desk or steering wheel. There’s no hard impact on your back like there is with running, and instead of being bent forward like you would be on a bike, your back tends to be arched slightly in the opposite direction. That may help improve your posture and prevent the back injuries and pain that stem from long stretches of sedentary time.
The exercise is also linked to many of the same life-extending, heart-saving, mood-lifting benefits associated with other forms of aerobic exercise. And it’s fun, which matters. People tend to enjoy swimming more than running or bike-riding. While about half of people who try a new exercise program give up within a few months, people who take up swimming are more likely to stick with it.
If you’re sold on swimming, starting slowly. Don’t try to do too much too early, and focus on proper technique. Consider enlisting the help of an instructor if you didn’t have any formal coaching as a kid. If you’re not used to swimming, it can be hard to relax in the water. Being nervous and tight may limit the sport’s benefits.
Start off with 30-minute sessions three times a week, and don’t forget to take frequent breaks. “You want to ease into it and build up, just like a running program.
Take a deep breath and dive into benefits of swimming –
- Swimming improves muscle definition and strength : Swimmers gain muscle strength throughout the entire body. Where runners see muscle build in their legs, swimmers utilize more muscle groups to move through the water. While the legs kick, the arms pull. As the back reaches and rotates, the stomach tightens to power the legs and stabilize the core, making swimming one of the best aerobic exercises to give you a total body workout.
- Swimming builds up bone mass : For years, researchers scoffed at the idea that swimming affected bone mass. While more studies are needed, new findings show that previous research dismissing swimming’s bone benefits may need to be revisited.
- Swimming helps you stay flexible : Swimming requires you to reach, stretch, twist, and pull your way through the water. Your ankles become fins and are stretched with each kick as you push off against the liquid pressure. This doesn’t mean you shouldn’t still stretch on your own, but repetitive stretching found in your various strokes also helps with flexibility.
- Swimming reduces inflammation : While swimming’s cardiovascular benefits of strengthening the heart muscle are common knowledge, research also indicates aerobic activities, such as swimming, reduce inflammation that leads to atherosclerosis build-up in the heart.
Reducing system-wide inflammation leads to lessened disease progression in many other areas as well, so expect to hear of more benefits as the research progresses.
- Swimming hold its own for calories burned : Everyone knows that swimming is a great way to burn calories, but most don’t realize it can be just as efficient as jumping on the treadmill. Depending on the stroke you choose and your intensity, swimming can burn equal or greater calories than running.
Additionally, you don’t have to worry about sweat in your eyes. For example: for 10 minutes of swimming you burn 60 calories with the breast stroke, 80 calories with the backstroke, 100 calories with freestyle, and an impressive 150 with the butterfly stroke.
For perspective, running a 10-minute mile burns around 100 calories. Therefore, a strong 30-min butterfly speed session can burn 150 more calories than running a 5K in the same time frame.
- Swimming is safe and suitable for people with preexisting Health conditions :
Asthma – The humid environment of the swimming pool may make it a good choice for those with asthma, while the breathing exercises associated with swimming can help to expand lung capacity and give people with asthma more control over their breathing.
Arthritis – As a zero-impact sport, swimming can be great for arthritis sufferers. It stretches your muscles, improves your posture and has a soothing effect on your body.
Multiple sclerosis (MS) – Because swimming keeps your limbs buoyant, it can be beneficial for those suffering from MS.
- Swimming lowers stress and depression : Love that natural endorphin kick? While many talk about a runner’s high, swimming can bring about all those feel-good emotions too.
In addition to the happy hormones, you also can feel a relaxation response similar to yoga. As I mentioned previously, swimming stretches your body constantly. Combine this with the deep rhythmic breathing, and you can experience a relaxation rush that’s very unique to the sport.
Swimming is also calming and meditative, as the sound of your breathing and the water rushing by helps you focus inward and drown out all other distractions. This lowers stress and depression naturally.
Research also shows that swimming can reverse damage to the brain from stress through a process called hippocampal neurogenesis. So, if you feel like you’re drowning emotionally, jumping in an actual body of water may be exactly what you need to find your feel-good feet again.
- Salt-water swimming can be a beauty treatment for skin : If you switch from pool swimming to open water workouts in the ocean, you will notice a vast improvement in your skin over time.
Swimming regularly in salt water helps the skin retain moisture and detoxify to promote new cell growth. You will be surprised how smooth and healthy your skin feels after an invigorating ocean swim.
- Swimming can make you smarter : Of course all exercise is great for the mind, but can swimming actually make you smarter?
Research concluded that kids who regularly participated in swimming were able to master language development, fine motor skills, confidence, and physical development sooner than the control group.
Swimming may also help with math skills, as swimmers regularly calculate the meters swum in sets or interval drills to put their adding and subtraction skills to work.
- Swimming may just lengthen your life : While all exercise can produce greater health and longevity, studies point to swimming as one of the best choices for doing so. Researchers concluded that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.
- Swimming is a cardiovascular workout : Aside from the vanity aspect—the V-shape swimmer physique with a small waist and broad shoulders is often reported to be one of the most attractive body shapes around—swimming is also a rigorous workout for your cardiovascular system, building strength and endurance, toning muscles, and raising your heart rate without placing extra stress on your body. It also reduces inflammation, boosts lung capacity, improves the strength of your respiratory muscles, and lowers blood pressure.
- Swimming rarely causes injury : While running can have a negative impact on your bones and joints, swimming is completely non-weight-bearing (because the water supports your body weight), giving you the opportunity to work out without stressing your joints. There’s certainly some room for debate when it comes to the debilitating effects of running, but it’s also true that the low-impact nature of swimming makes it much less likely to cause injuries.
- Swimming improves your sleep : Swimming (like other aerobic exercises) can help people get a good night’s sleep. According to the National Sleep Foundation, exercise has a compelling link to quality of sleep, and intense activities like swimming can even help people to fall asleep faster.
- Swimming is suitable for all ages and fitness levels : Some types of exercise may be challenging for people who are new or feel very unfit.
However, swimming allows a person to go at their own pace, and it can be inviting for newcomers. A person can learn to swim at a very young age, and most swimming pools have a designated area for beginners and people who prefer to swim slowly.
- A great skill to have : The benefits of learning to swim safely and confidently can extend beyond mental and physical fitness. In some cases, it may even be lifesaving.
- Swimming is good for people with injuries : Having an injury or conditions, such as arthritis, can make it difficult to do high-impact exercise.
Because water gently supports the muscles, swimming is preferred by many who are unable to take part in high-impact, high-resistance exercises.
17.Swimming is good for people with disabilities : A physical disability, such as paraplegia, can limit workout options.
Because water provides resistance and support, many people find that swimming is an ideal option. Because swimming can boost confidence and improve social skills, it may benefit people with mental disabilities.
- Swimming is safe during pregnancy : Swimming is a recommended form of exercise for pregnant people.
Added weight can cause joint and muscle pain during pregnancy.
Swimming is especially popular with pregnant people because the water can support this weight. This helps to feel more comfortable while staying fit. It is always a good idea to consult a doctor when undertaking a new form of activity during pregnancy.
- Variety and fun : People tend to get bored with repetitive exercise, but there are many ways to keep swimming interesting.
There are several strokes to master and flotation aids to try. Also, classes in water aerobics and polo, as well as racing and diving, can help to add variety.
- Swimming Boosts mood : Exercise releases endorphins, which improve the mood. Swimming may also boost confidence and social skills, which can impact a person’s self-esteem.
- Swimming is accessible and affordable : Many towns and cities offer public pools with discounted rates. Some offer free access at certain times or free swimming lessons.
Swimming in a lake or ocean may be an attractive option. Always take safety precautions, such as ensuring supervision, when swimming in open waters.
- Swimming improves social well being : Swimming is very much a social sport. Swimmers of all ages can take classes together, train together, or work with a coach in the pool. Even if you have a pool at home, it is where you gather with your friends and family.
A study revealed exercising and socializing together leads to improved mental health. Participants in the study had lower levels of anxiety and depression than their peers did.
- Swimming teaches goal orientation : Swimmers become goal-oriented in their personal and professional lives. Swimming gives kids and adults something to strive for. Whether it is kicking a kick board across the pool, improving a lap time, or recovering from an injury with water rehabilitation, setting goals and achieving them is the key. The skills swimmers learn in the pool to realize and achieve such goals are skills that can and will be used out of the pool as well.
- Kids who swim becomes active adults : Swimming is an important activity to help combat the childhood obesity rates, and it is fun too. Swimming has all the three elements of physical activity recommended to keep kids healthy: endurance, strength, and flexibility. Swimming provides kids with the tools, skills, and dedication to maintain healthier lives as adults.
- Swimming teaches team-building skills : Swimmers on teams or in swim classes have better team-building skills. Swimmers learn to work together, to encourage each other, to communicate, and to become leaders. All of these skills translate into effective leaders in adulthood.
Team-building skills encourage collaboration, goal orientation, inspiration, strategy development, and coordination, which all result in successful careers and professional relationships.
- Swimming burns more calories than jogging : When you compare swimming to running, you can burn more calories swimming laps around the pool than you can running laps for an hour. One hour of vigorous lap swimming can burn as much as 715 calories. The same amount of time running at 5 mph burns only 606 calories.
- Swimmers are more confident : Swimming is a confidence-building sport. Early evidence revealed that young swimmers are more confident than their non-swimming peers. This is also true for competitive and non-competitive adult swimmers. Swimming teaches confidence in the pool and in the open water, which translates to confidence on land as well.
Myths about swimming –
Myth #1 – Swimming makes your taller : Although people point to the fact that professional swimmers, like professional basketball players, are tall, this doesn’t mean that the act of swimming is an effective way of boosting growth. Professional swimmers are essentially self-selected through their height. Does swimming make you taller? No, it’s correlation, not causation.
Myth #2 – Swimming after eating causes cramps – One of the most persistent myths around swimming is the idea that you need to wait for about an hour after eating to go for a dip. This is supposedly because the digestive process diverts the circulation of blood away from your muscles. Although this is true, it’s not enough to stop your muscles from performing properly, and there has never been a documented case of drowning because of a full stomach.
Click here for Rowing -
Rowing is a diverse sport offering different types of rowing opportunities, both on and off the water. You might be giving it a go for health reasons or perhaps to try something new and be more adventurous with your exercise routine. Then there are those who love the thrill of competing. Rowing can provide you with all of these opportunities.
Rowing provides many different forms of adventure, whether it is a long endurance session exploring new waterways that you would never be able to experience by land, or being hit by large waves as you try coastal rowing. There is certainly plenty to satisfy the curious or daring.
Whatever form of rowing you try, it is a great way to stay physically active or develop your fitness even further. Rowing works nearly all of the muscles in your body so it is a very efficient work-out; It can be one of the most physically demanding sports… if that’s what you want out of it!
If you decide to take up rowing competitively you might want to know the types of training that you will be doing to make you strong, get you fit and prevent injury, under the guidance of your coach.
Rowers generally do a combination of land and water training. Land training could include anything from sessions on the indoor rowing machines to circuit training (sometimes using weights depending on your experience) and core stability. Benefits include improvement of strength and endurance and preparation for your water sessions.
Water sessions might cover technical skills and drills or rowing for extended periods of time, again depending on your level of ability.
Aside from feeling good in yourself there is plenty of scientific evidence demonstrating that regular physical exercise lowers the risk of many diseases and improves your health. Benefits to your health have been shown to come from as little as 30 minutes of aerobic exercise three times per week, so why not improve your health whilst doing something you will love?
There are three main components to health-related fitness, and two of these ‘body composition’ and ‘cardio-respiratory’ fitness are the major factors in preventing illness and disease. Regular rowing can increase your fitness in these areas.
Body Composition describes the percentage of fat, bone, muscle and more in your body (fat mass and fat free mass). It is possible to have your body fat measured and this gives a good indication as to whether you need to lose or gain weight (other factors must also be considered).
Cardio-respiratory exercise enhances your lung’s ability to provide oxygen to the blood and the heart and thus to the rest of your body. A lack of cardio-respiratory fitness is closely linked to heart disease. The good news is that cardio-respiratory fitness can be improved very quickly and without being too time consuming. Rowing is an excellent way to improve cardio-respiratory fitness and give yourself a major health boost.
The rowing machine, also known as rower and ergometes, is the newest trend in the fitness world. And it has rocked the fitness world with its calorie-incinerating benefits. Fitness experts claim that using a rowing machine burns approximately 10-15% more calories than running or cycling!
WHY Rowing ?
It’s one of the more calming sports to do, especially in the early mornings when the water is calm and the setting is peaceful. Rowing is an excellent form of exercise, not only because it is good for your health, but also because it can be done solo or as a team to build teamwork. There is something both relaxing and motivating about being on the water. Once you learn the proper technique, rowing can offer a tremendous amount of physical health benefits, including increased power and strength. But even if you don’t have access to water and a boat, your local gym has rowing machines (ergometer) that simulate the same movement and resistance as being on the water.
Surprising Health benefits of rowing –
- Promotes healthy body composition:Rowing can help maintain a healthy balance of fat mass and fat-free mass in your body. If an analysis of your body composition indicates that your body fat is high, rowing can be a good way to burn off fat, as it is predominantly an aerobic sport. In fact, you can easily burn up to 600 calories per hour.
- Enhances cardio-respiratory system:Rowing enhances your lung’s ability to provide oxygen to the blood, heart and the rest of your body. A lack of cardio-respiratory fitness is closely linked to heart disease. The good news is that improving your aerobic fitness can be done in short intervals, so it does not take too much time out of your day. All you need is 30 minutes of steady state exercise – or 10 minutes of high intensity intervals – in the boat or on the rowing machine.
- Offers low impact exercise with high results: Both competitive and recreational rowing are unique in comparison to most sports because they exercise all of your major muscle groups. Everything from your legs, back and arms are engaged while rowing. In addition, rowing is a low-impact sport. When executed properly, the rowing stroke is a fairly safe motion, providing little room for the serious injury often found in contact and high-impact sports.
- Promotes weight loss: Competitive rowers expend almost twice the number of calories on a 2,000-meter course as a runner in a 3,000-meter steeplechase. However, since rowing is low impact, you will not experience the same wear and tear on your body and joints as you would if you were a runner. Plus, you build strength in your upper body and core.
- Helps the heart: Cardiovascular training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. Rowing is one of the few non-weight bearing sports that exercises all the major muscle groups.
- Builds muscle strength: The primary muscles that rowers work are the quadriceps, the large muscles in front of your thighs. These muscles are necessary for extending the knee, and they also serve as hip flexors, which allow you to make powerful leg movements. As your quadriceps become stronger, activities and exercises such as walking, jogging, lunges and squats can be done more efficiently and with greater strength.
- Reduces stress: The consistent and rhythmic activity associated with rowing, combined with being outdoors on the water, has an unparalleled impact on reducing stress.
- Stabilizes the body: Rowing in a boat requires the stabilizer and neutralizer muscles to fire up. Those same muscles might help to avoid a fall or help keep you from hurting your back when lifting a child or a heavy box awkwardly. Your core, or trunk, becomes stronger and better prepared to handle off-balanced movement.
- Improves muscle and joint mobility: Rowing conditions many different muscles and joints without straining them, making this exercise ideal for those with arthritis or osteoporosis. The muscles and joints experience a wide range of movement during rowing, which will eventually minimize stiffness and increase flexibility. If you live a sedentary lifestyle or become stiff after long periods of inactivity, loosen your muscles and joints by rowing at a moderate pace for 20 to 30 minutes.
- Offers a full-body exercise: A rowing machine works the lower and middle back, hamstrings, calves, gluteal muscles and biceps. Rowing works more body parts than most cardiovascular machines, and it provides a low-impact exercise that people of various fitness levels can complete comfortably.
Rowing machine exercises :
Great for weight loss, toning and building muscles, and increasing stamina, this machine is a fitness game changer. Rowers work out several major muscle groups and will help you develop both your upper and lower body. Most importantly, using a rowing machine gets your heart pumping and lungs working, providing a serious aerobic workout
No matter what your age is, a fitness plan that includes cardio (or aerobic exercise) is an important contributor to your overall health. The benefits of regular aerobic exercise include weight loss, increased stamina, and a stronger immune system. Endorphins released while you work out can also help improve your mood and sleep quality. Because it requires the use of so many major muscle groups, a rowing machine is an effective way to raise your heart rate and increase your oxygen intake for an effective cardio workout. The adjustable resistance on most rowers lets you easily work up to your target heart rate as well as slow back down to your resting rate.
Although regular rowing is challenging in itself, there are a few variations that you can do to up the challenge and make the workout even more intensive. Make sure to get a good warm-up before going all out with rowing!
- Simple rowing – Most people shy away from the rowing machine because they don’t know how to use it. It is important to get the technique right; otherwise it can result in injuries. The simple basic rowing exercise consists of 3 positions:
(a) The Catch: Sit on the rower and bending your knees, put your feet in the hold. After that extend your arms and grab the handle firmly in your hands. Make sure your back is not hunched and your abs are tight.
(b) The Drive: Push with your legs, straightening them until they are completely unbent and pulling the handle with your extended arms at the same time.
(c) The Finish: After you have straightened your legs completely, lean back making a 45 degrees angle. Keep your arms extended. Then reverse the technique to the original position.
- Power Curls : Power curls are great for your biceps. It also challenges the core more because you do your curls while holding the Finish pose.
- Do the simple rowing 3 times and hold the last one in the Finish position.
- Now, bending your elbows bring the handle towards your chin and uncurl.
- Do 4 curls while holding the Finish position.
- Repeat the whole exercise 5-8 times.
- Side rows : Side curls not only work on arm muscles but also help in cinching that waistline. This variation also increases the pressure on chest.
- Get into the Catch position. Make sure your back is erect.
- Now push while straightening your legs.
- At the same time pull the handles with your arms to your left side and lean back.
- Do the left side 8 times and then repeat for the other side.
- Sprints or extreme rowing : This variation is used to increase the cardio effect of the exercise. Sprints or extreme rowing lessens the intensity on the resistance aspect while increasing the speed of rowing. This result in a greater aerobic activity leading to extra calories burnt.
- In this exercise you do the regular rowing, but the difference is you do not take the handle all the way back. Increase the speed of rowing while stopping in the Drive position.
- Do as many as you can in 1 min.
- To intensify the exercise, you can increase the time period and the speed of rowing.
- Long distance : This variation emphasizes the strength training aspect of rowing by increasing the resistance and lowering the cardio activity rate.
- In this variation, do the simple rowing but at a slower pace.
- Reaching the Finish position, bend your elbows and pull the handle back towards you. Lean back as much as you can while pulling the handle. Do not hunch your back.
- Simple rowing with calisthenics : This is not much of a variation but a workout. The change in this exercise is that we alternate rowing with calisthenics exercises.
- Do one set of rowing (12 times) or row for 1 min.
- Then do 8 alternate walking lunges.
- Again do a set of rowing. Then do 8 squats.
- Do another set of rowing and do plank twists.
- Weight loss : Regular workouts on a rower can help you burn calories, tone muscles, and give you increased energy. A rowing machine workout burns an average of 600 calories an hour. That’s more efficient than many other home gym machines on the market. Combined with eating a healthy, balanced diet, using a rowing machine consistently is a great way to help you achieve your fitness goals.
- Upper-body workout : As you might expect, rowing machines provide a stellar upper-body workout. Rowers exercise the rhomboids in the shoulders, trapezii in the upper back, and lats in the lower back. The benefits of a stronger back and shoulders include improved posture as well as a reduction in back pain. In addition to your backside, rowing machines also provide a nice workout for your biceps, pecs, and abs, which helps you develop a stronger core. Because you need to maintain a strong grip on the oars, you’ll also develop stronger hands and wrists, which is a big plus for anyone who enjoys activities such as climbing or yoga.
- Lower-body workout : Perhaps one of the best rowing machine benefits is the workout they give the lower body. In fact, rowing enthusiasts consider rowing primarily a lower-body workout. The main leg muscles involved are the quads in the upper front of the thighs, however the calves and glutes (buttocks) also feel the burn. Building strong legs and glutes will help you look amazing and working out the lower body actually burns calories at a faster rate. In addition to improved muscle strength and tone, resistance training on a row machine is a great way to maintain flexibility and balance.
- Low-impact cardio : For those who are overweight or have existing joint problems, high-impact workouts may carry more risks than benefits. A rowing machine is a great alternative for those who are unable to perform weight-bearing exercises, such as running, hiking, walking, and yoga. The motion of rowing is natural and low impact, putting minimal stress on the joints. Like stationary bikes, rowers are great for injury prevention and are also an excellent way to strengthen and condition the knees after surgery. While back strain is a concern, you can minimize your risk by using correct rowing form. Good rowing posture lets your legs do the work, taking the pressure off your back.
- Increased endurance : If you feel like your get-up-and-go has got-up-and-went, chances are you may not be getting enough physical activity. Rowing machine workouts may feel exhausting at first, but the long-term benefits of regular exercise will increase your endurance and give you more energy. Because rowing exercise is cardiovascular and works out all your major muscle groups, it’s a step above many other types of workout equipment. With repeated use, you will gain increased stamina and boost your metabolism. More energy means more drive to do the things you love!
- Convenient : Just because you don’t live on the water with a rowing boat sitting at the dock doesn’t mean you can’t enjoy the same physical benefits from rowing. You can purchase an affordable rower to use in the comfort and convenience of your own home. Sometimes getting motivated to work out is more challenging than the exercise itself. Uncomplicated and accessible workouts, like rowing, are much more appealing. It’s also great, because you can recruit a workout buddy to join you for added encouragement.
- Affordable : While it’s not hard to spend a pretty penny on high-end rowers, you can find many basic machines that won’t break the bank. You don’t have to sacrifice quality on your rowing machine to save a buck, as there are numerous models with extensive features. You may have access to a rower at your gym, but if rowing is your main form of exercise, you can save money in the long run.
- Easy to use : If you’re just beginning your journey to get in shape, the maze of complicated workout machines at the gym might have your head spinning. Don’t worry! Exercising on a rowing machine is relatively simple to learn and ideal for all ages and abilities. It’s important to make sure you use proper rowing technique when you exercise. It will help to both maximize your workout and minimize the potential for injury. Your feet should be securely fastened in the stirrups with your shins close to a 90 degree angle to the floor. It’s best to keep your back straight, your core engaged, and to row in a smooth, fluid motion. You’ll get the hang of it in no time!
- It’s fun : If exercising is something you dread, it is a lot harder to motivate yourself to do it. Making a fitness plan that you enjoy is your key to success. Because rowing works out your entire body, it’s easier to stay engaged while doing it. Plus, you can challenge yourself by increasing the resistance as you become a more seasoned rower. Crank up the speakers and row to the beat of your favorite tracks, put your favorite show on the TV, or recruit a workout buddy for extra encouragement. Once you become a pro, you’ll be feeling so good that hopping on your rowing machine will be a treat!
Rowing machine is a great way to get into shape and burn calories. But it is important to make sure your technique and posture is good. It is advised to gradually get used to the machine with slow simple rowing. Try the variations once you get the hang of it.
Another important thing to keep in mind while rowing is the breathing technique. Inhale while in the Catch position, exhale with force when you pull the handle, inhale when get back into the original position.
Always end a rowing workout with a good stretching session.
So, when you have got only 30 minutes to workout or are not in the mood to do anything complicated, just hop on to an inside rower. It will blast those pounds and get rid of those extra inches. And the bonus? Rowing is real fun!
Reasons to hop on rowing machine –
- Rowing is an effective aerobic exercise. Its cardiovascular benefits keep the heart and lungs healthy.
- You get a total body workout with the rowing machine. Rowing works on all the major muscle groups. It is one of those few exercises, which work on both the upper and lower body.
- Only a few exercises burn calories the way rowing machine does. Rowing machine is effective for weight loss as the exercise provides both strength training and cardio workout. Yes! It burns fat and builds muscles at the same time!
- It is beneficial for endurance training.
- Vigorous rowing engages all the major muscles in the body and tones and strengthens them.
- It provides broader range of motion.
- Rowing machine provides greater resistance than cycling. The continuous pull and push motion of rowing provides resistance in not one but two directions.
- It is low impact in nature and can be used by people with joint problems. It is also suitable for elderly people.
- Rowing helps in improving the flexibility of the body as well as stamina.
- It has lower risk of injury.
- Rowing machine is a good option for cross-training.
- Rowing machine is convenient and efficient. It burns more calories in less time.
Click here for Rope Jumping -
Of all the childhood memories, the most unforgettable is that of games. Among all the games, make skipping your favorite. For one, you could play it with my friends or even play alone. You can load yourself with pancakes, fried food and not worry about weight gain at all for the simple reason that skipping was enough to burn it all!
Skipping is no new age trendy exercise. In fact, it has been there for years now. Unfortunately, the rope got lost somewhere in store room.
Basic rules to follow while doing rope jumping –
- Buy a good quality rope. An inappropriate rope can break while you are exercising and hurt you. So make sure the rope is strong.
- One of the most basic and common questions that skippers have is if skipping must be done barefoot or wearing footwear. Many studies claim that barefoot skipping is better as it makes your feet strong. It also helps to cure many foot-related problems. Barefoot skipping comes naturally to some. But, most people need to train themselves slowly to be able to jump rope for a good session of barefoot skipping. If you feel pain when you try barefoot skipping, wear trainers or good sports shoes to absorb the shock of your feet meeting the ground repeatedly.
- Wear a good high impact sports bra. Skipping allows a lot of breast movement. If you do not wear a proper fitting sports bra, it can cause tears in the breast muscles. This will cause your breasts to sag.
- It is true that skipping can be practiced by people from any level on the fitness scale – beginners, intermediates, and advanced. But, you should keep it mind that skipping is used for endurance training and conditioning, not just burning calories. So, practice progressive skipping to build your endurance level and condition your body slowly over the time. So, start small and then gradually increase your speed or the length of time. Otherwise, it can prove to be taxing on your heart and harm your joints.
- Jumping surface for the exercise matters a lot. Skipping exercise should not be done on a carpeted surface or stone or asphalt surface. You should do the exercise on shock-absorbing surfaces, preferably wooden floors or other smooth surfaces to avoid tripping or rubbing, which can lead to injuries.
- A proper jumping area is required for this exercise. Though skipping can be done anytime and anywhere, it still needs an open area so that the rope doesn’t get stuck in any objects nearby. The area should also have high ceilings or open sky.
- Rope jumping is a high-intensity exercise and hence one must do a proper warm-up before starting the exercise. Stretching exercises are a must before skipping. A light on-the-spot jogging warms up the body for the high-aerobic skipping exercise.
Few useful tips before starting rope jumping :
How to start skipping – The first thing you should do before you starting skipping is adjust the length of your rope. Hold the handles at each end of the rope, one handle in each hand, by your sides. Now, step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope till both the ends reach your armpits.
Hold on! Before we start, let’s see what options we have at hand, i.e., how many types of rope jumping exercises are there, and how will you benefit from each.
Types of skipping exercise : There are various types of skipping exercises.
- Double Jump : The most common style of skipping exercise is double jumps. This technique is often practiced in high speed and burns most calories. The intensity of double-jumps can be varied according to the speed and how high you jump; whether you take your feet completely off the ground or just enough to pass the rope. Jumping higher results in slower skipping, but it is good for muscle toning. On the other hand, low and fast skipping is good for HIIT and endurance training.
Here’s how to do it.
- Steps – Hold the rope stretched upwards and taut, with one handle in each hand at your sides, with your elbows bent and forearms parallel to the ground.
- Keep your shoulders rotated back, chest pushed out, elbows close at your sides, abdominal muscles tight and your weight on the balls of your feet.
- Bring the rope forward by rotating your wrists.
- Jump with both the feet 2-3 inches off the ground to let the rope pass under your feet.
- Repeat the motion and vary the speed according to your fitness level.
- Cross jump – Cross jumps are the least intensive of the skipping styles. The style is often incorporated in high-intensity workouts when one needs a break from high-aerobic exercise. It is better to continue less-taxing cross-jumps instead of stopping altogether.
- The posture for the cross-jump would be the same as that for the double-jump.
- The difference between the two styles of skipping is that double-jump involves jumping with both the feet simultaneously and the cross-jump involves skipping with one foot after another.
- Bring the rope forward by rotating your wrists. The movement comes from your wrists and forearms, and not by rotating shoulders or whole arms.
- First, skip the rope with one foot followed by the other.
- Repeat the motion as fast as you can without tripping over the rope or spraining your foot.
Now, this next rope jumping exercise is a little tougher in the sense that you must have great balance and endurance. But, with our simple explanation and steps, you will perform this exercise with ease and fun.
- Single-leg jump : Single-leg jumps are an advanced level of skipping style, which require good balance and put more weight on one leg. It should be attempted after one can do double-jumps and cross-jumps fairly well. To prepare yourself for single-leg jumps, you can begin with balancing exercises like standing for an extended period on a single leg or doing asanas like Natarajasana and Garudasana that require balance.
- Hold the handles of the rope, one in each hand; shoulders rolled back, chest out, abs tight and the belly button sucked in.
- Now, lift one leg bending it at the knee.
- Start jumping the rope on the single leg that is on the floor while keeping the lifted leg in the air.
- Do your set of repetitions and then do the other leg.
- Single-leg jumps should be attempted slowly and with practice. Very fast jumps can result in leg injuries or falls.
These rope jumping exercises will burn the extra calories and slim you down. Rope jumping can also be incorporated into your daily workout routine to get even better results.
Skipping can be incorporated in a workout in many ways. Skipping for 20 minutes suffices for the daily cardio for those who want to lose weight. It also improves the running skills of a person and is used by runners for warming up. Cross-jumps are also practiced as an outdoor form of racing. Double-jumps and single-leg jumps are on-the-spot styles of skipping. Cross-jumps can cover distances. So, you can also do cross-jumps on the tracks.
Alternating the high-intensity skipping with a hold pose like plank or a low-intensity exercise like knee-highs or butt-kicks burns more calories and conditions the heart. It also ensures that we burn calories not only when we workout but throughout the day.
Here is a sample workout that uses skipping as a HIIT exercise.
The following workout stretches about 15 minutes with 20sec-10sec divisions. Since this is an HIIT workout, it has 20 sec of high intensity and 10 sec of a holding exercise. One 20 sec-10 sec makes one set, and you have to do 2 sets of each exercise.
Start with stretching and warm-up for 5 minutes.
- 20 sec double-jumps at normal speed. Jump high in the air.
- 10 sec of holding the plank pose.
- 20 sec double-jumps at high speed.
- 10 sec hold of the deep squat position. Make sure your knees are behind the toes. Squat as deep as you can.
- 20 sec of single-leg jumps at moderate speed. Alternating legs after one set.
- 10 sec of arm-hugs. Stand straight with your abs tight and move your arms in a way as if you are giving yourself a big hug. Take both your arms as far back and out as you can and bring the inside crossing each other and wrapping around your body. Sweep as big as you can.
- 20 sec of single-leg jumps at high speed. (as high as you can without the risk of injury)
- 10 sec of holding the seated C-pose, with knees bent, butt on the floor, calves lifted and paralleled to the ground and torso off the floor. Put your hands at the back of your thighs to hold your legs in the air if you are a beginner or otherwise have a problem with pilates positions.
- 20 sec double-jumps at high speed.
- 10 sec chair pose.
- 20 sec single leg jumps at moderate speed. Alternating legs after every 5 sec.
- 10 sec of marching in the place at a normal pace. But make sure you lift your knees high and move your arms front and back covering as much area as you can.
- 20 sec of cross-jumps at high speed.
- 10 sec of knee-to-elbow tummy tucks in plank.
- Cool down with stretching exercises for 3 minutes.
Make sure you keep yourself hydrated during the workout. The stretching before and after the workout is important as it prepares the body at the beginning for the high-intensity aerobics and in the end brings the body slowly down from that peak. The cooling down also helps in reducing the cramps that may hit later in the day. Since skipping is a cardio exercise, it is important to consume a post-workout meal with healthy carbohydrates and proteins.
Keep in mind the basics and don’t go all out at once if it has been a while since you last skipped. Ease your body into it slowly and keep it steady, but progressive. Experiment with your skipping styles and sessions. Include skipping as an exercise in different workouts or just do it alone. In the end, it always feels like a fun game and makes us feel energetic and young at heart.
Benefits of rope jumping :
- It is one of the best cardio and HIIT (High-Intensity Interval Training) workout.
- Jumping rope is known to burn around 1300 calories/hour (now that’s high!). Thats an effective way to melt your fat, right?
- Skipping exercise burns more calories in comparison to running. Besides, you need not go outdoors as skipping can be done at any place. What’s more? Bad weather can’t hamper your fitness routine.
- It’s one of the most inexpensive forms of exercise as you can buy a skipping rope for less than INR. 100.
- Skipping helps in muscle toning as it is a body weight exercise.
- It improves footwork, balance, coordination, and agility. Most of the runners and other athletes jump rope for training.
- It is one of the best exercises for endurance training and conditioning.
- Skipping gives a full-body workout. It is especially great for toning and developing the thighs, shins, and calf muscles. Simultaneously, it also works on the abs and arms.
- It engages and improves the hip-flexor muscles.
- Studies show that skipping exercises put lesser pressure and are less shocking for the joints than running. It is a low-impact exercise when compared to running and therefore a better option.
- Skipping enhances cardiovascular health as it improves the rate of heart beat. It is beneficial for blood pressure patients.
- Skipping can be done by anybody and everybody, from beginners to the advanced levels.
- It is also known to help in improving bone density.
- All that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you will never have to miss your workout. All you need is a rope and an open area to burn calories, and you are good to go.
Now is the time to find your skipping rope.
To be Continued