The Advantages of Going to the Gym Every Day

Blog by: Suryakant Tripathi

The Centers for Disease Control and Prevention recommends that all adults get at least 30 minutes of moderate exercise five days a week. Going to the gym every day is one way to accomplish this goal. Regular exercise carries many physical and mental health benefits. Do not begin any new exercise program without talking to your doctor first, especially if you have any health conditions or have been sedentary to this point.

Weight Control
Going to the gym every day will help you control your weight. Expending 500 calories per day, or 3,500 calories per week, will help you to lose 1 lb. per week. If you are overweight or obese, losing even a moderate amount of weight, such as 10 percent of your body weight, may reduce your risk of developing serious conditions. Making changes to your diet may help you to lose even more weight. A reasonable goal is to lose up to 2 lbs. per week if you are overweight.

Heart Health
Exercising daily strengthens your heart and allows it to pump more efficiently with less strain. Exercise also lowers your blood pressure, which measures the force on your artery walls each time your heart beats. It may lower your cholesterol and triglyceride levels, allowing blood to flow more smoothly through your arteries. Going to the gym for 30 minutes a day five days per week may lower your risk of developing heart disease or having a stroke, says the CDC, and going for a longer period often can lower your risk even more.

Other Health Benefits
Regular exercise may lower your risk of developing diabetes, metabolic syndrome and some types of cancer, such as colon cancer and breast cancer. Combining aerobic exercise with strength training at the gym helps your muscles, ligaments, joints and tendons remain in good shape, which will make you stronger and more flexible. This is particularly important as you age or face problems such as arthritis. You may lower your risk of falling or fracturing your hip, which may negatively impact your life, especially in your older years.

Health benefits of Yoga

Blog by: Suryakant Tripathi.

Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills.

1. Boost Immunity

A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health.

2. Ease Migraines

Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

3. Boost Sexual Performance

Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men and women. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

4. Sleep Better

Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

5. Fight Food Cravings

Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Health benefits of Honey.

Blog by: Suryakant Tripathi.

Consume honey responsibly and reap the numerous health benefits of this liquid gold.

1. Alleviates Allergies

Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. Although there are no clinical studies proving its efficacy, Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Center in Fort Collins, Colo., told Medical Daily in an email, “A common theory is that honey acts like a natural vaccine.” It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen. “After repeated exposure, you should build up these antibodies and the body should become accustomed to their presence so that less histamine is released, resulting in a lesser allergic response.”

2. All-Natural Energy Drink

Honey is an excellent source of all-natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises.

Brennecke said there is a con to adding honey to your workout. “If your goal in exercising is to increase muscle mass, working out on an empty stomach first thing in the morning is the way to go. When your body is in starvation mode (upon waking in morning), and you start exercising, you release insulin-like growthfactor-1 (IGF-1), which will help you build bulk,” he said. Brennecke does warn this only works when blood sugars are low.

3. Boosts Memory

The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Honey’s ability to help the body absorb calcium, according to Brennecke, helps aid brain health. The brain needs calcium in order to process thought and make decisions. “As our populations continue to get older and older, the likelihood of dementia setting in because of poor intake of vitamins and minerals continues to get higher and higher,” he said.

4. Cough Suppressant

Honey can be the all-natural cure when it comes to pesky colds. A persistent cough that won’t go away can easily be remedied with two teaspoons of honey, according to a 2012 study published in the journal Pediatrics. Children between the ages of 1 and 5 with nighttime cough due to colds coughed less frequently when they received two teaspoons of honey 30 minutes before bed.

The golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing. Honey is believed to be as effective as the common cough suppressant ingredient dextromethorphan. It can be used in treating upper respiratory tract infections.

5. Sleep Aid

Honey can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin — a neurotransmitter that improves mood and happiness. “The body converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep,” Rene Ficek, registered dietitian and lead dietitian nutritionist at Seattle Sutton’s Healthy Eating in Chicago, Ill., told Medical Daily in an email.

Moreover, honey also contains several amino acids, including tryptophan that is commonly associated with turkey. Honey’s steady rise in insulin, according to Brennecke, causes the tryptophan in honey to enter the brain, where it’s then converted into serotonin and then into melatonin, which is a sleep aid. This hormone is responsible for regulating sleep and wake cycles.

Health benefits for non-smokers.

Blog by: Suryakant Tripathi

Benefits of quitting smoking are:

1. Stopping smoking lets you breathe more easily.
People breathe more easily and cough less when they give up smoking because their lung capacity improves by up to 10% within nine months.
In your 20s and 30s, the effect of smoking on your lung capacity may not be noticeable until you go for a run, but lung capacity naturally diminishes with age.
In later years, having maximum lung capacity can mean the difference between having an active, healthy old age and wheezing when you go for a walk or climb the stairs.

2. Stop smoking gives you more energy.
Within 2 to 12 weeks of stopping smoking your blood circulation improves. This makes all physical activity, including walking and running, much easier.
You will also give a boost to your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body can also reduce tiredness and the likelihood of headaches.

3. Ditch the cigarettes and feel less stressed.
The withdrawal from nicotine between cigarettes can heighten feelings of stress. As the stress of withdrawal feels the same as other stresses, it’s easy to confuse normal stress with nicotine withdrawal. So, it can seem like smoking is reducing other stresses whereas this is not the case.
In fact, scientific studies show people’s stress levels are lower after they stop smoking.
If you’re finding that you are prone to stress, then replacing smoking with a healthier, better way of dealing with stress can give you some real benefits.

4. Quitting leads to better sex.
Stopping smoking improves the body’s blood flow so improves sensitivity.
Men who stop smoking may get better erections. Women may find their orgasms improve and they become aroused more easily.
It’s also been found that non-smokers are three times more appealling to prospective partners than smokers.

5. Stopping smoking improves fertility.
Non-smokers find it easier to get pregnant. Quitting smoking improves the lining of the womb and can make men’s sperm more potent.
Becoming a non-smoker increases the possibility of conceiving through IVF, and reduces the likelihood of having a miscarriage.
Most importantly, it improves the chances of giving birth to a healthy baby.

Benefits of leaving Coffee

Blog by: Suryakant Tripathi.

Here are the benefits of quitting drinking coffee.

Break the Addiction.
In most people caffeine is an addictive substance to some degree, although some would describe it as highly addictive.

Lower Blood Pressure.
Caffeine can raise your blood pressure a few points and even more in some people.

Better Sleep.
Caffeine can greatly reduce the amount and quality of sleep.

Better Mood.
Caffeine alters the mood. Many report being grumpy until they’ve had their morning coffee and others feel lethargic when the caffeine begins to wear off in the afternoon.

Fewer Headaches.
Caffeine is a major trigger for headaches. Any alteration in your normal daily caffeine consumption can result in a caffeine withdrawal headache.

Fitness Events

Blog by: Suryakant Tripathi

Fitness could be spread by carrying out by event’s as well. Nowadays people are getting lazier and they don’t want to come out and exercise, although they want to be fit but they can’t make their mind for it.

Another reason for this is not getting proper time or due to insufficient accommodations. So for those kinds of people fitness events may be carried out. Although the fitness events cannot run throughout the year but it could be used as a medium of inspiration and motivation in people.

It can be used to make people aware of health and fitness. Benefits of fitness can be explained to them.
Once they are motivated from inside then no one can stop them from doing exercise and keeping themselves fit. For this fitness events can be carried out. Seminars, events, competition can be organized for the people.

People of a particular location or locality can be asked to gather at a particular place like garden or park. One trainer and some volunteers can be organized.

Under the guidance of the trainers and by taking the help of volunteers people can do exercise and follow them. Once they learn the method of doing it then later they could do it by themselves.

In the recent years we have seen an explosion of themed fitness focused events and trends that emphasize the fun part of leading an active, healthy lifestyle. The trend rose to popularity in Europe and America in the past decade, and has since expanded globally.

Today it still is the hot fitness trend in France, and its particularly appealing option for anyone with joint pain or issues that prevent them more strenuous cardio, like pavement running or regular cycling/spinning classes.

Resourses useful for Fitness

Blog by: Suryakant Tripathi.
The following are the resources that will make it easy for you to exercise at home. These workouts require little or no equipment and are from fitness instructors who know their stuff well:

Make Your Body Work: Each of these workouts will challenge your entire body and will include elements of cardio, strength and core conditioning. The uniqueness of these workouts is the ‘Difficulty levels’.

Do Yoga with me: This level of instruction is top- notch and there are videos that focus on pretty much every part of your body, so you can target the area you need to work to.

Turbulence Training: These include a wonderful collection of no equipment bodyweight workouts designed to help you burn your fats and get lean. These provide exercises that can used to create your own home workouts.

Tone it Up: These routines are aimed at helping you shred excess weight and transform your body through simple strengthening exercises. It provides workouts for arms, leg, abs, cardio.

Spark People: There are several categories available In these segments. They include Abs, Yoga, Pilates and Cardio. These workouts serve great when you are pinched for time.

Be fit: This segment might offer the best variety of workouts available . This segment also includes meditations which can serve as a good way to relax after workout.

Livstrong: Workouts provided in this section will definitely help you improve your strength, flexibility, and fitness. This section provides workouts for busy people who need a quick exercise flick.

Steady Health : This is a large collection of workout videos that include specific routines for pregnant women, office workers , those who are rehabilitating after injury and for people who just need a little relaxation.

Benefits of Technology for Fitness

Blog by: Suryakant Tripathi

Technological solutions to traditional personal training have been around now for more than a decade. The spectrum has included everything from completely automated online personal training, to fitness equipment that attempts to make personal training more affordable and available to a larger group of people.Technology tools includes wearable’s, Body weight Training, High-Intensity Interval Training, Strength Training.

The number of clubs adopting fitness technology grew exponentially over in the past few years. Technology innovations have revolutionized the fitness industry.It has entered into everyday lives of people and enabled people to track and share their progress with instantaneous speed.

Tech devices are now central to our daily lives and changed the way we plan and manage our workouts. Wearable devices also provide immediate feedback that can make the wearer more aware of their activity and can motivate the user to achieve their fitness goals.

Wearable technology has overtaken activities like body weight training and high intensity interval training. Consumer interest in fitness technology may signal that the low-cost exercise trend is waning.
This type of trend can also be useful. It can help doctors track patients, personal trainers document their client’s progress, and individuals attain goals outside of the gym while providing a regimented fitness routine.

Virtual training and coaching is becoming a staple in the fitness world. Many clubs are using a mobile app as the liaison between trainers and members. These apps allow users to simulate the experience of having a personal coach with them through their headphones.

Its no surprise that mobile apps usage in clubs have seen the biggest growth over the past two years. Smartphone owners use apps for everything, including fitness.

Fitness Equipments

Blog by: Suryakant Tripathi

“What’s the use of fighting a war without your weapon?”

For fitness exercise equipment’s are required. They are the essential part of one’s fitness. It helps us to properly follow the method. Fitness equipment includes working machines, fitness magazines and videos, shoes and clothes.

At fitness center various types of equipment’s are available. A variety of products are available now-a-days. These products include Exercise bike, Treadmills, Bench Press, Strength Training Equipment and Machines, Dumb bells, Stability ball, pull up Bar etc.
Equipments at fitness center may include all the workout machines, mats, exercise manual etc. all these equipments come under the category of equipment.

Even books, magazines, exercise videos and tutorials may be included in this category. It’s not necessary that all of us have trainers to do exercise. If we cannot have trainers for any reason then we can make use of these books, manuals, magazine and video. We can follow the mentioned instruction and do our exercise.

For a proper workout we need proper dressing. In our jeans for formal dress we can’t do exercise properly. Hence we opt for track pants and t shirts. For ladies their particular type of dress for exercise is also available. Same is the case with shoes. While doing exercise we require sports shoes