Fitness

How To Make The Most Out Of Your Workout Time

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You go to the gym in order to burn a few calories. But on some days, you just don’t have the time or (let’s face it) the energy to give your workout your all.

 

The solution? Find out when — and how — you can achieve the biggest calorie burn from your workout.

Exercising on a Full vs. Empty Stomach

Winner: When You Exercise on a Full Stomach

Food is the fuel you need for a great workout, and hitting the gym after eating is an ideal time. With partially digested food in your system, your muscles are stocked with the glycogen they need to do their best work.

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Working Out by Yourself vs. With Others

Winner: When You Work Out with Others

Okay, so tagging your friends along won’t directly up your calorie burn, but it will help you go harder and longer without even knowing it.

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Doing the Same Workout Every Day vs. Switching It Up

Winner: Switching Up Your Workouts

Altering the exercises, angles, or even just the number of sets and reps can keep your body guessing and burning more calories during every workout.

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Exercising Indoors vs. Outdoors

Winner: Outdoors

Trade your treadmill for the road. Working out outside can help you burn more calories (some people estimate up to 10 percent more) even if you stick to your indoor pace.

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So, try these tips out and see if they work for you!

 

Have you found any other ways to optimize your workout? Let us know in the comments section below!

 

Blurb- You can’t give it your all everyday, right? Here are some simple tips that can make even a small workout pay off.

Reduce Your Waist Size – The Healthy Way!

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Stubborn fat deposits on your waistline can have an impact on not only your dress size, but also your self-confidence and your health!

 

Trimming down your waist size can be especially challenging if your body naturally stores fat in that area, but there are many exercises and small diet adjustments you can try to make it easier.

Exercises to reduce waist size

Planks-
Try this exercise initially for 30 seconds, and then work it up to a minute. If you can do more, go for it! Doing multiple sets for longer lengths of time can help.
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Yoga-
Yoga is not only very effective for trimming your waistline, but can also help you manage your stress levels. This can indirectly help you lose weight by putting a stop to stress-eating!

HIIT-
To try HIIT, use a treadmill. gradually increasing your intensity as you improve. This will make sure your workout doesn’t fall flat after the first week.

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Eating right

Avoiding refined carbohydrates, sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly. Fatty fish, avocadoes, almonds, and cashews are all dietary staples that will give you a boost of healthy fat that’s better for your heart and easier for your body to digest.

Lifestyle changes

1.Swap out coffee for green tea

2.Walk for 20-30 minutes everyday

3.Cut back on alcohol consumption

4.Manage your stress

 

How do you measure progress?
One most obvious ways to measure your success is the old-fashioned way: by using a tape measure. But you could always use your clothes to guide you as well! To drop a dress size, you need to lose about an inch off your waistline! So take that favorite dress that you used to fit into, and measure your progress by how well you fit into it!

Takeaway

If you set a realistic expectation and have a positive attitude, reaching your goals is just about making small changes to your lifestyle. This way; you are more likely to have long-term success.

5 Ways To Sneak Exercise Into Your Office Routine!

5 Ways To Sneak Exercise Into Your Office Routine! - SOH

If you’ve lately been feeling exhausted dealing with a 24X7 schedule, you’re not alone! Most of us hardly have time to plan out many of our routine tasks, and out of these, fitness tends to become last priority.
However, disregarding your health is one of the worst things you can do! So we’ve put together a few ways you can actually sneak exercise into your workday with a few smart moves.

Sit on a swiss ball

Swap your office chair with a stability ball. Swiss ball help the alignment of your spine as you sit on them. Not to mention, they’re a lot of fun! The average adult can expect to burn around 112 to 165 calories per hour while sitting on a swiss ball.

Do staircase walks/runs

Ditch the elevator and climb up the stairs. Research says that walking up to 200 steps twice a day increases aerobic fitness levels by 17 percent, and can burn anywhere around 100 to 127 calories for the average person.

Invisible Chair Squats

Stand in front of your chair and keep your hands on your hips. Squat down as much as you can without actually sitting, then slowly return to standing. You can even challenge yourself by trying with one leg!

Office Chair Leg Extensions

If you’ve been sitting for a long time, and are stuck in that position, leg extensions are the best thing to try out. Sit on your chair, with your back straight and arms at your sides. Extend one leg, flex your foot, and raise your leg until it’s at a 90-degree angle with your torso. Hold the position, and then lower your leg.

 

So try out these exercise during your next work week, and let us know if you see a difference at the end of each day! Any other exercises that work for you? Comment below and let us know!

Fit, but not fine?

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When most of us think about health and wellness we typically think about the physical dimension, mostly because that is how its portrayed within the media. When you think of “health”, what do you think of?  A perfect body? A sound mind?

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Let’s take a step back to understand what health really is!

 

 

Definition of health

According to the World Health Organization, health is defined as “a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.”

The basic idea of health means to be able to have the capacity to function and cope with life at an optimal level – physically, psychologically, and socially.

Definition of physical fitness

‘Physical fitness’ refers to the capacity and capability of your body to perform certain activities, based on factors such as your cardiovascular condition, muscular strength, stamina and body composition. Depending on the type of physical activity you choose, as well as how often and intensely you exercise, you may be able to improve your fitness in selected areas.

 

Can a person be fit but not healthy?

Exercise stops working for you the moment it becomes a matter of stress. The feel-good factor if fitness should remain in your workout. Overdoing it can lead to diminished strength, fatigue or even overeating and the other dimensions of health and wellness are out of balance.

Getting the Balance Right

Getting the right amount of exercise and following a healthy lifestyle means you can be both fit and healthy.  Extremes in exercising or poor lifestyle choices can significantly impair your health. The benefits of running, for example, could be all but be cancelled out by the health risks of smoking or drinking excessive alcohol. By avoiding obvious healthy pitfalls such as tobacco or a nutritionally poor diet, you remove many of the things that can adversely affect your health.

 

References:
https://healthyliving.azcentral.com/can-person-physically-fit-still-unhealthy-20110.html

 

4 Wake-Up Hacks that will help you get your Morning Workout!

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Research has shown that people who work out in the morning are more likely to make exercise a regular habit. However, many of us work 9-5 jobs, and waking up early can be more difficult than we think.

Lucky for you, we’ve put together a list of ‘wake-up hacks’ that will hopefully do the trick. Let’s get started!

Get A workout buddy

Find your workout buddy  and make a pact that involves you both getting up early and working out before work. Check in with each other every morning about five minutes after you’re supposed to get up. When you share your goals with someone else you’re more likely to follow through.
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Set two alarms

Treat yourself to a little bit of tough love if you are not a morning person. Pick the two most unpleasant songs from your music library for your alarms so you’ll be forced to get up to make the auditory torture stop.
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Reward your wins

Change is hard — that’s why people don’t like to do it.  For every month you meet your wake-up-and-work-out goals, reward yourself. It could be anything you’ve had your eye on – trying out a new restaurant, a massage, whatever you want! Working toward a reward will get you all pumped up so don’t be stingy towards your rewards.
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Pop some peppermint


Peppermint is said to be a stimulant, Keep it next to your bed so all you have to do is reach over. Eating a peppermint  first thing is a hack you can rely on to get going in the morning.
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The bottom line


It’s not easy to jump out of bed all bright-eyed early in the morning. It’s a process that takes time, which is why it’s important to make sure to keep yourself motivated with things you actually want. Become a wake-up-and-work-out person with a little preparation, a great playlist, and a solid plan to help you keep going.

Reference:

https://desktime.com/blog/how-to-exercise-when-youre-working-9-5

 

What Is Your Metabolism—And Can You Actually Make It Faster?

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Exercise only accounts for 10% of speeding up your metabolism rate. Mind blown? Effortlessly thin people, for example, are often said to be are born blessed with “fast metabolisms”, and that the key to “boost your metabolism” is weight loss …right?

 

Kind of.

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First things first: What exactly is your metabolism?

 

Basically, your metabolism is all the energy (a.k.a. calories) that you burn every day.

If you believe burning calories only happens when you exercise, your wrong. In fact, you burn calories every minute as your body keeps you alive.

 

When someone says, ‘I have a high metabolism’ or ‘I have a slow metabolism,’ they’re usually referring to their pace or ability to lose weight or maintain a normal weight.

 

All of your body’s processes, voluntary or not, contribute to your metabolism—that includes everything from digesting food, to breathing, to punching out a text message on your phone.

 

How to make your metabolism work more efficiently

 

So, yes, you can “boost” your metabolism, but it’s going to take lots of hard work, starting with your diet.

 

Getting adequate protein and fiber can definitely help increase your metabolism rate.

 

Another thing to keep in mind: Don’t let your body go into starvation mode because eating too little can actually slow down your metabolism rate.

 

You can turn things around by simply amping up your daily intake by about 100 calories each week, until you’re within a healthy calorie range for your body.

 

The other effective way to maximize your metabolism? Exercise.

 

Experts believe that high-intensity interval training is one of the most beneficial forms of exercise as it burns more calories in half the time as steady-state cardio, and your calorie burn may remain elevated for up to 24 hours after exercise—as many as 200 to 300 calories on average.

 

Remember to not overdo it.

 

Taking enough recovery time between workouts, and getting adequate sleep, are key as it gives your muscles a chance to rebuild and your hormones a chance to return to their normal state.

 

The bottom line:

 

There’s not a  quick-fix way to boost your metabolism. Making small changes to your daily habits to help increase the amount of calories you burn each day and will help you boost your metabolism.

 

References:

https://www.everydayhealth.com/news/essential-facts-about-your-metabolism-weight-loss/

Is India Getting Fatter by the Day?

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By 2025, India will have over 17 million obese children and this number will continue to rise. Children have lower health-related or medical problems compared to adults. However, obese children are at a much higher risk of developing chronic diseases later in their lifetime.

 

What causes obesity in children?

There are many factors that contribute to obesity in children. The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these.

 

A child’s diet and their level of physical activity determines their weight. These days, most kids are inactive. They live a sedentary life,  the pressure at school to do well in exams is more intense than ever, and whatever little spare time they get is spent on video games, mobile phones or social media.

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What diseases are obese children at risk for?

 

  • High cholesterol
  • High blood pressure
  • Early heart disease
  • Diabetes
  • Bone problems

 

Obesity leads to a host of other health problems including hypertension and diabetes. India is on track to get the unenviable title of the diabetic capital of the world as soon as 2025 with more than 65 million Indians already suffering from the disease.

 

How Do I Know if My Child Is Overweight?

 

To determine whether or not your child is overweight, consult your child’s. He or she will determine whether or not your child is overweight by measuring their ”BMI,” or body mass index.

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How Can I Help My Overweight Child?

 

If your child is overweight, it is very important that you allow him or her to know that you will be supportive. What a child feels about themselves is mostly based on their parents’ feelings about them, and if you accept your child the way they are, they are more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.

How Can I Indulge My Family in Healthful Habits?

 

  • Be a role model-  If your children see you being physically active and having fun, they are more likely to adapt fitness into their lifestyle
  • Plan family activities that include physical exercises such as walking, biking, or swimming.
  • Try to reduce the amount of time you and your family spend in sedentary activities, such as watching TV or in video gaming.

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Whatever approach parents choose to take regarding an overweight child, the purpose is not to make physical activity and following a healthy diet a chore, but to make the most of the opportunities you and your family have to be active and healthy.

 

 

References:

http://edition.cnn.com/interactive/2017/10/health/i-on-india-childhood-obesity/

https://www.mayoclinic.org/diseases-conditions/childhood-obesity/symptoms-causes/syc-20354827

4 Cardio Exercises That Deliver Huge Results

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What’s the first thing you think of when you hear the word “cardio”? Probably running, maybe the treadmill, or even rowing? But there’s so much more to cardio than a steady-state endurance workout.

 

The best kind of cardio exercises are the ones that focus on multiple joints and more than one muscle group. They are the ones that improve coordination and elevate the heart rate quicker, allowing a person to get a full-body workout in less time.

 

So ditch your usual morning run and follow our guide instead! We recommend doing these exercises with 30 seconds of rest between each.

 

Skaters

 

How to do it: Cross your right leg behind your left leg as you bend your right knee 90 degrees. Extend your left arm out to your side and swing your left arm across your left 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-  Hip muscles and glutes

 

 Rollbacks

 

How to do it: Stay in the standing position. In one motion, sit down onto floor and roll back, driving hips and heels upwards. Roll back to bring your feet back to the ground and come back to standing position. That’s one rep.

 

Recommended sets/reps: 4-5 sets of 10 reps.

 

What it works: Strengthening your core

 

Burpees 180 Jump

 

How to do it: Start in a squat position, 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. Bring your body up then jump feet forward back into squat stance. Jump up at the top, rotating 180 degrees. Repeat on the other side. That’s one rep.

 

Recommended sets/reps: 6-8 sets of 8 reps.

 

What it works: Shoulders, chest, gluteus muscles and hamstrings

Lateral toe taps

 

How to do it: Place an object between your feet to act as a marker. Begin with your left foot on top of the target, keeping your weight in your right foot. Quickly switch feet so that your right 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: It works your balance and stability

 

Did you like what you just read? Pass on what you learnt to your workout buddies by sharing this post.
References:
https://www.dailybroccoli.com/article/20-cardio-exercises-that-deliver-huge-results

Our Guide to the Perfect Gym Wardrobe

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Although the gym isn’t exactly as glamorous as a fashion show, it’s still important to look good. Because, when you look good, you feel good! Wearing comfortable clothing that makes you feel confident and also lets you move around easily to help you feel good about your workouts and maybe even keep you a bit more motivated.

 

If you’re currently working out, follow these pro-tips to increase your comfort level when you go to the gym.

 

What to Wear to the Gym – How to Look and Feel Your Best while Working out

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  • Your gym clothes should allow you to feel dry, comfortable, and confident.
  • Wear clothes that let you move freely without constricting you in any way.
  • Wear clothing made of synthetic material such as nylon, acrylic, or polypropylene that will give you a good balance of comfort and flexibility.
  • Cotton is probably the most best and common workout fabric, as it is reasonably priced, breathable, and comfortable.
  • Depending on the climate, a fitted t-shirt or tank top with comfortable pants or gym shorts are ideal clothing options for the gym.

 

Here are some more tips to help you look and feel great at the gym:

 

Training shoes-

Before deciding on a shoe, it’s important that you try on a few until you find the one that feels just right. Test out your gym shoes before buying them by walking around in the store and jumping up and down.

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Socks-

Choose white or grey socks as they reflect sunlight and allow your feet to breathe. Socks made from acrylic or an acrylic blend can be worn.

 

 

Sports Bras-

 

A good sports bra can provide support and minimize excessive movement, but make sure they are comfortable and allow you to breathe easily.

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Music-

 

Bringing an iPod with some of your favorite songs is a great way to motivate yourself at the gym.

Healthy woman exercising while using technology

Healthy woman exercising while using technology

Water Bottle-

It’s important that you stay hydrated throughout the day, and it’s essential that during and after your workouts, you drink plenty of water.

 

Gym Bag-

 

Carry a gym bag that’s big enough to carry everything you need at the gym, but small enough to fit in your locker.

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We hope you now understand how what you wear to the gym 100% affects your performance. After all, people don’t say “dress for success” for nothing! So, bring your best-self to your next workout session!

References:

https://www.womenshealthmag.com/fitness/a19962221/what-not-to-wear-to-the-gym/

A Beginner’s Guide on How to Build your own Workout Routine

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Building your own workout routine can make fitness more fun, personal and specific to your fitness goals.

 

There are some kinds of exercises you can totally get on board with, and others that you quite simply hate. When that’s the case, it’s usually more productive to set your own fitness goals.

So, how do build your own routine?

 

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Where do you start?

The most important questions you should ask yourself are:

  • What are you doing now?
  • Are you happy with what you are doing?
  • Are you improving?

If you find yourself giving negative answers to any of these questions, something needs to change.

The next step is to ask yourself:

  • What are your fitness goals?
  • What aren’t you happy with in your current workout routine?
  • How much time do you have for exercise?

Once you’ve identified the answers to these questions, you can start forming a plan. What you need to do when building your own workout routine is to throw it all out of the window—keep the good stuff, and use it as a basis for change!

 

What basics should you include?


Aerobic Fitness
Aerobic activity helps train your muscles, but only to make them better at the activity you’re doing; it won’t, for example, help you build bigger muscles.

Aerobic activity doesn’t necessarily mean you have to go to an aerobics class. Walking and jogging, swimming, cycling, dancing, gardening and cleaning can all be aerobic fitness activities, providing you do them vigorously enough to make you warm and a little out of breath.

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Strength training
This type of training, also called resistance training, is more about specific muscle groups, and how much load they’re able to handle. Strength training can also help to improve bone strength. Exercises such as push ups, lunges, squats, jumping jacks, planks, etc. can be performed.



Muscle Endurance
Muscle endurance is about how long a muscle is able to keep working until fatigue sets in, and can also help sculpt your muscles. Exercises such as squat thrusters, reverse lunges with your knee-up, long jump, burpees, frog squat jump, etc. can be included.

Core Stability Work
Exercises that work the core muscles require the use of your torso without support. A few exercises include planks and bridging; there are lots of different core stability exercises that can be done using a gym ball too. Abdominal crunches and side planks can be practiced.

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Putting it all together

It is recommended by experts that for most adults with good general health need around 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, OR a combination of the two over the course of one week.

This can be broken up into as little as 10 minute sessions, which makes fitting exercise into a busy lifestyle more manageable.

 

The Final Word

So make sure to include a mix of activities such as aerobic work, muscle strength training, core stability activities, balance and flexibility. All of these components add up to a well-balanced workout routine.

Consider which fitness components your exercise regime covers, then make a list of the components not covered, and add in extra activities to meet these needs…and voila—you’ve created a well-rounded personalized workout routine!

Reference:
https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/

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