TOP FITNESS BLOG

For a fitness freak, nothing’s more frustrating than not being able to exercise. High-intensity workouts and lifting heavy weights are out of the question when dealing with an injury.

Fret not; here are some workouts you can still do to maintain fitness while recovering from an injury. 

1. Go ‘Pool Running’

Water sports help in relieving injuries by lowering the pain. Pool running, also called ‘aqua jogging,’ Is the best workout for injured runners. It is a low-impact exercise but engages the same muscles you use while running.

Spending time in the pool will also aid in recovering from the injury faster.

2.  Do Brisk Walking

If you can not go for a run due to an injury, replace it with brisk walking. It will burn calories and keep you fit without putting undue strain on your muscles. 

In case you can not even brisk walk due to the nature of the injury, try light walking instead.

3. Stair Walking

Climbing stairs or walking on the ‘stair master’ will exercise your muscles without stress. Walking on stairs does not involve intense movements; it is an excellent option for injured individuals. 

Conclusion

Workout with an injury is not as scary as it sounds. Take some precautions; also, try not to stress the injured joints while exercising, and you are good to go.…

Exercise is proven to help treat depression in individuals and promote a healthy life. The happy hormones released during a workout session increase productivity while suppressing pain perception.

Here are some workout ideas to get yourself out of the slump and hit your fitness goals!

1. A Quick Run

Running is an all-natural mood booster for everyone. Aerobic exercises are proven to lower anxiety and depression, and having a run in the street does just that.

A 10-minute long-running session will surely keep your heart pumping and mind happy.

2. Yoga

Yoga is also called an ‘antidepressant’ by many as it relieves pain and relaxes the mind and body. It also increases mindfulness and flexibility, which in turn suppresses sadness.

Regular yoga sessions combined with behavioral therapy will slowly but surely cure depression.

3. Bouncing On A Mini-Trampoline

You can escape the sad thoughts by jumping on a mini-trampoline. Bouncing for a few minutes releases the happy hormone serotonin along with oxytocin to suppress painful feelings.

So, bounce away to keep your heart healthy, your mind oxygenated, and your blood flowing. 

Conclusion

Depression can be helped by regular exercise and therapy. The hormones released during a good workout session will surely boost one’s mood and lower stress.…

Wearing gloves protects your hands for a lot of tasks like yard work, house painting and so on. So why would you wear them when lifting weights? Weight lifting needs extensive use of hands. This absorbing activity shouldn’t be ruined by an injury or abrasion on your hands. Below are a few reasons why you need gloves.

Weight lifting Gloves reduce the possibility of dropping weights

Intense workouts cause you to sweat and this is unavoidable. Some people have sweaty palms and may also use hands to wipe the sweat from their body. With wet hands you risk dropping a dumbbell or barbell on your foot or chest or maybe even head, which could be very risky. Having gloves reduces this chance and hence keeping you a little safer in the gym environment.

Workout gloves increase stability

Some weight lifting gloves provide stability for hands and some even provide support for wrists. If at any point in the gym you have injured your wrist, fingers or hands then you definitely need gloves. But even minus the injuries, gloves will give you a strong base of support.

Gloves eliminate the need for chalk

Gym chalk is usually used to enhance grip and reduce sweat. But a lot of gyms discourage the use of chalk because it leaves a lot of dirt. It’s also not good for inhalation. Weight lifting gloves give you a better grip than chalk.

…

Everybody knows the importance of staying fit and how drastically it affects our life. But going to the gym and lifting weights sometimes gets tedious and tiring. Thankfully, fitness dance classes are there to make your fitness journey super fun.

They not only make you fit and get in shape but also bring in the feeling of happiness. So, let’s quickly look into some of the top benefits of dance workouts!

Fights Depression

When you dance, you feel better, and your mood lifts. People who follow upbeat fitness dance classes are more likely to be energetic and have few or no symptoms of depression.

Boost Memory

Who doesn’t love to age gracefully? Dancing is an aerobic exercise that reverses the loss of volume in the hippocampus, which controls memory. This, in return, helps in avoiding dementia and memory impairment.

Increase Your Happiness Level

When you’ve got a partner to dance with, your stress might disappear in no time, and you feel happy. You just need to tune in the music, get yourself a partner, and boom! Dance your heart out, and your stress will be gone!

Conclusion

Fitness dance classes have proven to be one of the effective ways to get you in shape and have multiple other health benefits. Shortly, they make you happy and smarter, and most of your health-related issues get resolved.…

Are you just starting your fitness journey and want to get the most out of your fitness journey? Then you should be aware of some significant mistakes that can hinder your progress.

Without much blubbering, let’s get into the top three most common mistakes to avoid as a beginner!

1. Inconsistent Workout Routine

Make sure to exercise daily, even for a short duration. If it gets hard for you to work out every day, you can cut down your routine to two or even just one day a week. But you should be consistent and never skip your exercises for better results.

2. Skipping Warm-ups

Beginners think warming up means doing only some stretches or jogging on a treadmill. However, such activities help relax joints and increase heart rate, blood flow, and body temperature, preparing the body for a more energetic workout.

Foam rolling exercises are considered excellent for beginners’ warm-ups.

3. Sticking to Only One Exercise

Doing only a single exercise makes your fitness journey less enjoyable and boring. Therefore, it is crucial to add some exceptions to your routine. You can lift some weights at a time, and the next moment, you can go using a treadmill.

Conclusion

Being a beginner fitness enthusiast, you may make some mistakes. This guide makes you aware of those mistakes, and avoiding them can help you achieve your fitness goals faster.…

Starting your fitness journey is not a child’s play, and you may find it hard to take the first step. But this scenario is going to transform today as we are going to make it simple for you.

To help you start your fitness journey, below are the few steps that you should take.

Specify Your Fitness Goals

Before going to the gym, you must be clear about your goals. Once you know what you want, you can easily accomplish your targets.

So, figure out whether you want to:

• Lose weight
• Gain some muscles
• Or improve your cardiovascular health

Start Small

As a beginner, it may be tempting for you to make a giant leap, but it won’t be sustainable in the longer run.  

Start walking for 15 to 20 minutes daily so your body gets used to it. Once you set up your exercise habit, it will be easy to keep going.

Work On Your Diet

No matter how hard you try or how much effort you give to working out if your diet is full of cheesy pizzas and fatty foods, nothing will work out for your fitness.

Maintaining a balance between diet and exercise is not difficult. You can start eating healthy fats, plenty of fruits and vegetables, lean proteins, and complex carbohydrates.

Conclusion

Taking the first step toward your fitness journey might take a lot of courage. However, specific steps like setting clear goals, starting small, and maintaining a balanced diet make it easy for you.…

Sports are an excellent way to improve your physical health. Comparatively, working out in the gym or at home might sometimes frustrate you. You constantly need to find motivation daily to kick your lazy self to exercise.

Whereas, if you are a part of any sports club or team, you’ll find more people to compete with, and motivation kicks in automatically. Here is the list of some best sports to kickstart your fitness journey!

• Swimming

Swimming is a low-stress activity and a complete physical workout. It helps in losing weight and increases your strength and endurance.

Besides, swimming is a great seasonal sport, and you can easily do it at any beach, indoor or outdoor pool.

• Cycling

Cycling is a great aerobic workout that involves leg muscle movement. This exercise helps in boosting your muscle strength, flexibility, and heart health.

On average, you can burn about 580 calories per hour by cycling and around 1200 calories if you pedal faster.

• Running

Regular running habit helps reduce the risk of muscle and bone loss with age. Moreover, studies suggest it also boosts your mental health by releasing endorphins.

Conclusion

Exercise gets boring at times, and sports are a great alternative. Also, sports have a lower risk of injuries and full of health benefits.…

The number one thing you need to reduce to lose weight is your calorie intake. The interesting fact about water is that it has zero calories. So, drinking more water can aid you in weight loss.

Are you wondering HOW consuming more H2O can turn you into a smart and symmetrical person? Dive in below to find out.

Water Limits Your Hunger

Water consumption before meals curbs hunger, and you do not do unhealthy snacking. 

When the stomach is filled with water, you have a feeling of fullness, and in this way, you are less likely to eat more.

You Can Exercise More Effectively

Exercise is highly crucial for weight loss. Drinking more water reduces muscle fatigue, cramps, and dehydration during your workout session. 

Moreover, water helps your body to move correctly. So, never forget to have a water bottle with you whenever you go to the gym for a weight loss workout.

Water Lowers The Risk of Weight Gain 

When you prefer to drink water instead of consuming the following high-calorie liquids, then you will lose weight:

• Soda drinks
• Tea and coffee
• Sport and energy drinks etc.

Inference

Start drinking more water from now on if you want to lose weight as this will help you a lot.…

The energy requirements normally change the more you lose weight, or get more active. Food is an important part of becoming fit because it provides the energy required to do all types of exercises. You need to choose the right type of foods to match your training schedule:

·         Fat, this food is an important source of energy.

·         Protein. This is used to rebuild and maintain body tissues like muscles.

·     Water. Drinking a lot of water is important because your body will lose water through sweating.

·         Carbohydrate. This is another food that offers energy to the body.

It’s important to choose foods with different nutrients, without consuming too little or too much. Doctors recommend a balanced diet. You should eat the recommended food groups; also ensure to eat the required number of servings.

There is no specific food that offers every type of nutrients. That’s why it’s important to eat various foods within a specific food group. For instance, you’re advised to eat all fruits instead of focusing on mangoes alone. Spreading the variety will also protect you from accumulating harmful substances that come from eating too much of one food.

Health specialists recommend that all foods should be consumed with moderation.…

If you’ve been working out and hoping to realize a healthy lean body, then it’s important to incorporate healthy nutrition. Health specialists recommend “super foods” which are also referred to as “fitness foods.” Today we’ll discuss how you can add these foods into your diet.

The following is a list of foods favored by fitness enthusiasts:

Fish/Lean meats (muscle building, source of protein, amino acids)

Apples (boosts metabolism /decreases inflammation, provides antioxidants)

Greens (decreases inflammation, antioxidants)

Eggs (important for building muscles, protein source)

Oats (boosts metabolism, improves digestion, high in fiber)

Your daily meals should have Superfoods

Health specialists recommend that super foods should be part of your daily diet. These types of foods are crucial in sustaining a healthy body.

It’s important to ensure that your body performs at an optimal level. This is why you should satisfy nutrient requirements by consuming a wide range of superfoods. These foods are all essential although nutritionists may recommend contradicting options.

You can boost your fitness by eating the following superfoods:

Beans (improved brain function, antioxidants, high in fiber)

Broccoli (detox, cancer-fighting, antioxidants)

Apples (helps in weight loss, decreases inflammation, antioxidants)

Oats (important for the health of your heart, improved digestion, high in fiber)

Yogurt (bone health, improved digestion, probiotic, calcium)

Flaxseed (reduces inflammation, boosts metabolism, essential fatty acids)

Cinnamon (healing spice, detox, antioxidants)

Blueberries (cancer-fighting, diminishes inflammation, antioxidants)

Olive oil (heart health, monounsaturated fatty acids)

Green tea (weight loss, boosts metabolism, antioxidants)…