Importance of Breakfast

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Blog By: Aishwarya Ghumekar

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One fine morning I had a conversation with my mother about how I hated eating heavy breakfast early at 7 A.m. before leaving for College.

Eating a large amount of food so early is a difficult task when you aren’t used to it much.But I must say breakfast is a essential part of our daily diet.Breakfast provides the body and brain with fuel after an overnight fast that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Nutritionist’s advice: breakfast should be eaten within two hours of waking up. Healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA). Breakfast is an excellent occasion to eat together as a family when possible. Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.

So, breakfast really is the most important meal of the day!


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Body and Mind

 

me

Blog By: Aishwarya Ghumekar

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People with good mental health tend to be happier human beings and happiness leads to good health.
The connection between our mind and body is really important. A good mind endures good health and vice versa. How do you define a good emotional health?
People with good emotional health are aware of their thoughts. They are aware of the things that pushes them in a stressful environment and tells them how to cope up with it.

How can my emotions affect my health?

Your body responds to the way you think, feel and act. This is often called the “mind/body connection.” When you are stressed, anxious or upset, your body tries to tell you that something isn’t right. For example, high blood pressure or a stomach ulcer might develop after a particularly stressful event, such as the death of a loved one. The following can be physical signs that your emotional health is out of balance:

Back pain, change in appetite, chest pain, constipation or diarrhea, dry mouth, extreme tiredness, general aches and pains, headaches ,high blood pressure ,Insomnia (trouble sleeping)

Poor emotional health can weaken your body’s immune system, making you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods or taking medicine that your doctor prescribes. Abuse of alcohol, tobacco or other drugs may also be a sign of poor emotional health.

How to keep a rapport of your health and mind?

It is important to take care of yourself by getting enough sleep, eating healthy foods, not getting your body used to drug and alcohol.

Calm your mind and body. Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching or breathing deeply. Ask your family doctor for advice about relaxation methods.

Following are few more important steps:

1.Always keep a positive mindset

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Whatever task you are planning to do it is always necessary to have a positive attitude towards it.Make sure to learn from various health experts regarding how they maintain a positive attitude to look healthy and stay emotionally happy.

      2. Hydrate yourself well

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Water is the necessity and to maintain our health it is must.It is required to drink water as required by the body to maintain a good health cycle.

So always maintain a good rapport between your mind and body as we all are aware of the saying,“A sound mind is in a sound body”.


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Fantastic Fitness Apps to Keep You Motivated

Suryakant

Blog by: Suryakant Tripathi.

  1. Runkeeper

One of the hardest things about running is finding a good run — when you’re bogged down in setting up logistics for how long, how fast and how much you’re hitting the streets, it’s difficult to actually enjoy it and keep it going. Runkeeper, easily one of the most popular fitness tools online today, can help you with all of it by using your smartphone’s GPS to gather helpful information about your daily run.

You can also take advantage of Runkeeper’s dashboard to see how your runs improve over time, run with a specified program (like their popular 5k trainer), and allow friends to send you encouraging messages while you run.

  1. MyFitnessPal

A great exercise routine can only do so much of the work — it’s also about what you put in your body that counts. MyFitnessPal is a straightforward, simple calorie counter that helps track food intake daily, setting caloric goals and factoring in exercise to give an accurate readout of how your diet shapes up every day.

Setting up a system is relatively easy, and it rewards you for staying on track by offering badges and challenges to loyal users. The app has a robust and fairly accurate pre-established database of foods — even broken down to brands and menu items at popular restaurants. Comprehensive and simple, MyFitnessPal is a great way to get an idea of what your diet looks like and how you can change it over time.

  1. Nike Training Club

Ladies: you’re in luck. It’s a challenge to find out a great workout for women, and Nike Training Club has fixed that with Nike Training Club, a big database filled with bodyweight exercise routines to get you moving quickly.

Users can select workouts based on their desired goals (sculpting, toning, strength and quick workouts that focus on different areas of the body) and relative fitness capabilities. This means that there is something for beginners and also fitness junkies looking to switch up their routines. You can also sync your own music to the workout, providing a seamless session that lets you get your sweat on.

  1. Google Now

If you’re all about making small lifestyle changes to help you lose extra pounds — like climbing the stairs instead of taking the elevator or walking to lunch instead of driving — then you’ll be pleased to know that you can track it all without springing for a pedometer. Google Now quietly introduced a fitness tracking feature to its list of helpful information, so its simple to see how many steps or miles you’ve done in your day.

There’s no extra features beyond a simple number, but sometimes that’s all you need to get motivated.

 

  1. FitRadio

Workout mixes are vital to pushing you further, whether it’s reaching the top of the next hill or turning up the speed on the treadmill. On the opposite end of the spectrum, a lackluster or stale mix can keep you from really getting into it, and you’ll spend your workout cycling through your endless music library instead of pushing through a workout.

FitRadio is a good option to cure bad music blues, offering a series of flowing mix playlists specifically designed to keep your heart rate up and in the groove. The app offers a selection based on genres, and plenty of different professional DJ mixes to ensure that your playlist options are varied. You can save your favorites and go back to them anytime.

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7 Exercises for Muscle Maintenance

Suryakant

Blog by: Suryakant Tripathi.

To maintain your muscles, aim for 20 minutes of strength-training exercises two to three times a week―with at least one day off in between workouts so your muscles have time to rest, recover, and grow.

Liz Neporent, an exercise physiologist and the president of Wellness 360, a New York City-based corporate-wellness-consulting company, suggests the following seven exercises, which work most of the major muscles in your body. Do one to three sets of 8 to 15 repetitions of the exercises, resting no more than 45 seconds between sets to keep the workout challenging.

If you haven’t used weights before or if you’re out of shape, start with light weights (when they’re called for) of two to five pounds and do fewer sets.

Exercise 1: Squat

Works: Buttocks and thighs

  • Stand with your feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.
  • Sit back and down, as if there’s a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward. Don’t allow your knees to stick out past your toes.
  • Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.

Exercise 2: One-Arm Row

Works: Upper and middle back and shoulders

  • Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, knees slightly bent. Put your left hand on the chair’s seat for balance. Tilt your chin toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your right shin.
  • Pull your right arm up along the side of your body until your elbow points to the ceiling and your hand brushes against your waist.
  • Slowly lower the weight back down. Complete the reps, then switch sides.

Exercise 3: Modified Push-Up

Works: Chest, abdominals, shoulders, and arms

  • Lie on your stomach, knees bent and ankles crossed. Place your palms on the floor a bit to the side and in front of your shoulders. Tuck your chin a few inches into your chest so your forehead faces the floor.
  • Straighten your arms and lift your body so you are balanced on your palms and knees, abdominals tight. Be careful not to lock your elbows.
  • Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower just until your upper arms are parallel to the floor. Push back up.

Exercise 4: Shoulder Press

Works: Shoulders, arms

  • Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair.
  • With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height.
  • Straighten arms up over your head, without locking elbows, then slowly lower to start.

Exercise 5: Biceps Curls

Works: Biceps

  • Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominal’s in, stand tall, and keep your knees relaxed.
  • Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue alternating until you’ve completed the set. (One rep consists of a bicep curl with each arm.)

Courtsey: http://www.realsimple.com/

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Water Tips for Efficient Exercise

Suryakant

Blog by: Suryakant Tripathi.

When trainer Amanda Carlson did a study on college football players preparing for a major NFL scouting event, she found that 98% of them were dehydrated at the beginning of their morning evaluation.

“Your ability to perform athletically can decline with a very small amount of dehydration,” says Carlson, director of performance nutrition for Athletes’ Performance, which trains many of the world’s top athletes. “Just losing 2% of your body weight in fluid can decrease performance by up to 25%.”

Whether you’re an elite athlete or a weekend warrior, drinking water during exercise is essential if you want to get the most out of your workout and feel good while you’re doing it.

The Dangers of Dehydration

“When you’re working out, you’re more likely to be losing water, both through your breath and through sweat,” says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight loss and nutrition programs. “If you start out dehydrated, you won’t get a good workout. You’ll get dizzy, lethargic, your muscles won’t work as well, you won’t feel as sharp mentally, and you’ll get cramps sooner.”

That’s because water helps your body to exercise efficiently. It lubricates your entire body — without it, you’re like the Tin Man without his oil. It’s a vital part of the many chemical reactions in the body. “If these reactions slow down then tissues heal slower, muscle recovery is slower and the body is not functioning at 100% efficiency,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.

The Benefits of Adequate Water

By contrast, a well-hydrated athlete feels stronger and can work out longer and more effectively. “The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise,” Nessler says. That means you’re going to have more energy, and the same exercises you struggled with when dehydrated will seem much easier.

But research has found that even experienced athletes don’t do a very good job at estimating their fluid needs. In one study, seasoned runners participating in a 10-mile race drastically underestimated how much sweat they lost and consequently drank too little to stay well hydrated. The runners underestimated their sweat losses by an average of 46% and their fluid intake by an average of 15%, resulting in the runners replacing only 30% of their fluids lost through sweat.

Courtesy: http://www.webmd.com/

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The 5 Best Cardio Machines

Suryakant

Blog by: Suryakant Tripathi.

Here’s list of five best cardio machines on which you can work.

  1. &NBSPAfter a while, slogging away on the treadmill or Elliptical can feel like slow torture. But don’t count out cardio equipment just yet. The right machine can accelerate your results and make workouts fun again.
    Check out this list of the best and most effective equipment on the market today. If you see one these pop up at your gym, give it a go. Your fat cells won’t thank you, but your newfound six-pack will.
  2. WOODWAY CURVE

    This is no run-of-the-mill treadmill. The Woodway Curve is a motor-free machine that’s powered by you.
    “Unlike a motorized treadmill, the Woodway’s belt doesn’t pull your feet along at a certain pace—so the faster you go, the faster it moves,” says Bruce Mack, co-founder of Men’s Health Thrive, which has 35 locations worldwide. “Plus, the curved base of the machine makes you feel like you’re running uphill the entire time, forcing your lower-body muscles to work harder with each step.” In fact, the Woodway requires the runner to expend 30 percent more energy than a traditional treadmill, according to a study from the University of Wisconsin-Milwaukee.

    Sound tough? It is—especially when you do a serious sprinting workout on it. Try Mack’s favorite: Perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Keep your chest high and your core braced the entire time you’re running. That’s 1 round. Do 40.

  3. CONCEPT2 SKIERG

    This isn’t your dad’s NordicTrack. Professional cross-country skiers use this machine to hone the skill of exploding down onto their poles for more power. While you might not be hitting the slopes any time soon, you can use the Concept2 SkiErg for a grueling cardio and upper-body workout.

    “In order to drive the handles down toward your body, you have to use your abs, arms, shoulder, and hips,” says Sean De Wispelaere, expert coach for Men’s Health Thrive in Lancaster, Pennsylvania. “The power, speed, and strength needed for each rep will jack up your heart rate and make you sweat.”

    To make it even more difficult, change up the position of your legs, says De Wispelaere. Holding a deep lunge or inline lunge not only blasts your lower body, but it narrows your base of support, he says. This forces your core to work harder to stay braced and upright as your arms move up and down.

  4. ASSAULT AIRBIKE

    The Assault AirBike might look like it belongs in a dust-filled corner of your high school’s weight room, but it deserves respect. “No one climbs off of one of these thinking, ‘That was easy,’ ” says De Wispelaere, who has seen a few clients almost heave after an Assault AirBike workout.

    The reason it’s so tough: The Assault AirBike is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the higher the resistance becomes. “While it’s easy on your joints, it provides an intense aerobic workout that burns a ton of calories in a short amount of time,” says De Wispelaere.

    If you’re looking for a finisher to tack onto your regular workout, De Wispelaere recommends sprinting for 15 seconds, then resting for 15 seconds. That’s one round. Do six. If you’d rather test your endurance instead, do three miles as fast as possible.

  5. JACOBS LADDER

    Climbing a ladder isn’t so bad. But what if that ladder kept going up and up and up? Suddenly, that ascent becomes a monstrous workout. That’s the idea behind Jacobs Ladder, a self-paced machine that requires you to climb endlessly upward.

    Unlike the StairMaster, Jacobs Ladder puts you on a 40-degree angle, which engages your core muscles and takes stress off your lower back. “It’s fun, because it’s totally different than any other exercise you can do at the gym,” says De Wispelaere. “The climbing action hits big muscles like your quads, glutes, shoulders, and lats, revving your metabolism and burning a ton of calories in the process.”

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How to Become an Aerobics Instructor

Suryakant

Blog by: Suryakant Tripathi.

Aerobics instructors choreograph exercise moves and lead classes in aerobic exercise. In addition to teaching fitness students the moves to an aerobics workout, instructors provide the music and complete job requirements as specified by the fitness center in which they teach, such as logging hours. Instructors are trained to provide basic first aid, should an emergency occur during class. While some fitness instructors are able to secure full-time positions with a gym, many aerobics instructors teach individual classes on a part-time basis, sometimes at a number of fitness centers. Some hours may be spent in an office organizing health and fitness programs for clients.

Step 1: Earn an Associate’s Degree

Though there are generally no educational requirements beyond earning a high school diploma to become an aerobics instructor, many employers prefer or even require instructors who have earned a degree in a related field, such as exercise science. Some associate’s degree programs may even offer courses specifically geared toward certification exam preparation. Students in these programs study a variety of fitness subjects, including anatomy, physiology, biomechanics, nutrition, exercise leadership and athletic training.

Success Tip:

  • Make physical fitness a priority. Aerobics instructors must be physically fit to successfully demonstrate and lead a class. Experience in a variety of formats, such as step aerobics, kickboxing, body sculpting, boot camp and indoor cycling, may provide a solid foundation for a career in fitness instruction. Additionally, membership at a gym or fitness facility may help individuals keep up with the latest trends in fitness and group exercise.

Step 2: Earn Certification

Certification is often an employer requirement for aerobics instructors. Available certifications include those offered by the American Council on Exercise (ACE), the Aerobics and Fitness Association of America (AFAA) and the International Fitness Professionals Association (IFPA). Depending on the organization, a practical and written examination may be required. Exams test fitness knowledge in a number of areas, including physiology and exercise technique. Organizations that offer certification may also make study resources available for certification exams, though these resources may be at a cost to the student.

Success Tip:

  • Take a CPR/AED course. Cardiopulmonary resuscitation (CPR) and/or automated external defibrillator (AED) certification is typically required to become an aerobics instructor and may even be a prerequisite for certain certifications. Employers may seek candidates with first aid skills as well.

Step 3: Gain Experience

Gaining experience and familiarity with the fitness industry is an important part of securing employment as an aerobics instructor. Job applicants may need at least 1 year of experience to meet minimum employer requirements. Individuals can find employment in a variety of positions at gyms, recreation centers and aerobics studios. Working in any position within the fitness industry may provide insight into the field and help potential aerobics instructors gain valuable experience.

Success Tip:

  • Hone key customer service skills. Some aspiring aerobics instructors may start out working as customer service or sales representatives in gyms or health clubs. This is one way to develop the strong customer service and interpersonal skills needed to work as an aerobics instructor.

Step 4: Consider a Bachelor’s Degree for Career Advancement

The U.S. Bureau of Labor Statistics notes that instructors who wish to advance to management positions should continue their studies by earning a relevant bachelor’s degree. Additionally, instructors desiring to open their own fitness centers can benefit from business management, marketing and finance coursework provided through bachelor’s degree programs.

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Indian Marathon Champion- Shivnath Singh

Suryakant

Blog by: Suryakant Tripathi.

Shivnath Singh (July 11, 1946 – June 6, 2003) was one of the few great long-distance runners that India has produced. Singh represented India in the Asian games and twice at the Summer Olympics (1976 and 1980). Born in Majhria, Buxar, and Bihar he placed 11th in the 1976 Olympic Men’s Marathon. He entered but did not finish the 1980 Olympic Men’s Marathon in Moscow. Shivnath Singh ran barefoot all his running career. [Citation needed] He holds the Indian national record for the best marathon time (2:12:00), a feat that he achieved in Jalandhar in 1978.

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Indian Javelin Throw Champion- Anil Kumar Singh

Suryakant

Blog by: Suryakant Tripathi.

Anil Kumar Singh (born 4 March, 1985) is an Indian track and field athlete from Haryana who specializes in javelin throw. He is the first Indian athlete to breach the 80-metre barrier in a competition. Anil Singh holds the current Indian National record of 80.72 meter set at the Asian All Stars athletics championships held in Bhopal on 18 September 2008. He replaced Satbir Singh’s decade-old record of 79.68 meters, registered in Kolkata in October 1998.

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