Fitness

Tone your arms in 3 moves!

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Flabby arms are familiarly known as bat wings which are a common problem area, especially in women since they store more fat in their upper arms compared to men. Arm flabbiness can be a result of natural changes due to ageing. The occurrence of hormonal imbalances in women could also be one of the possible reasons.

 

Slice Of Health gives you three simple workout moves that can be easily incorporated into your normal routine and believe us you will have picture-perfect arms in no time!

Dumbbell Floor Press with Glute Bridge

Target-   Triceps, chest and shoulders

How to-  Stand straight on the floor holding dumbbells in your hands. Begin with the weights fully extended above you, palms facing one another and  Lower the weights towards your shoulders until your upper arms come in contact with the floor.

 

 

Bicep Curl with Static Hold

Target- Biceps, Forearms

How to- Stand up straight with a dumbbell in each hand at arm’s length, palms of your hands facing forward. Raise right dumbbell so that the elbow is flexed at a 90-degree angle. Then, curl left dumbbell to left shoulder.

 

Side Lying Triceps Push-Ups

Target- Triceps and Biceps

How to-  Lie on your left side (on a rolled towel or a mat ) with your legs straight and feet flexed. Bring left hand to right shoulder, place right-hand flat on the floor in front of your left shoulder. Bend your elbows to 90-degrees. Push up to straighten your right elbow while keeping your core tight.

 

 

 

These exercises will help you sculpt your rock-star arms and shoulders in absolutely no time and improve your overall balance, stability, and body alignment.

 

https://dailyburn.com/life/fitness/how-to-get-toned-arms/

 

How Can Exercise Reduce The Risk of Heart Failure In Men?

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If you want to live longer, exercising is a great way to improve your heart health. Regular, aerobic exercises are one of the best things you can do. Walking, biking and swimming are also the best workouts for your heart. Read this blog for tips that will help you enhance your cardiovascular health.

 

What type of exercises can I do for a healthy heart?

Any exercise that makes your heart beat a bit faster counts. Fortunately there are some exercises that can keep your arteries clear. We have listed down a few for you:

 

  1. Walking- It is a great exercise for a healthy heart. It is enjoyable, safe, inexpensive, and easy- going to fit into anyone’s busy day.
  2. Biking- The pedalling motion of the large muscles in your legs is a fantastic aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine.
  3. Swimming-  Two and a half hours of swimming a week will give you all the heart health benefits you need. It can also be beneficial if you’re starting out to shed some kilos.
  4. Tai Chi-  Also known as ‘ moving meditation,’ Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration.content-brunette-in-white-doing-tai-chi_13339-97234

 

How often and how long should I exercise?

It is recommended that one does at least 75 minutes of vigorous-intensity activity per week or at least 150 minutes of moderate-intensity activity per week.

Researchers found getting the recommended amount of exercise over a span of six years during your middle-age may cut the risk of heart failure.

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How hard should I work out?

Consult with your doctor on the intensity of your exercise. It’s much better to start out easy and work up to more challenging workouts. You can discuss the best exercises for you and what your target heart rate should be during activity.

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How can I find my ideal heart rate?

To get the heart health benefit from any exercise, aim to reach between 50 and 80 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220.

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If you have been sedentary for most of your life, beginning to workout to maintain your activity levels may lower your heart risk. Take care of yourself, get active and exercise safely.

 

References:

https://www.everydayhealth.com/heart-health-pictures/great-heart-friendly-exercises.aspx#08

 

Top 4 Fitness Myths — Debunked!

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Have you ever seen someone at the gym doing the exact opposite of what you thought? Chances are, one of you is doing things wrong.

To help you, put you and your family on track to a healthier, safer, and more fun workout, read this blog to know what’s true and what’s not when it comes to fitness tips.

 

Myth #1: The best time to work out is in early morning.

Truth: The best time for a workout is when you are most comfortable. Choose a time that is convenient which also allows you to exercise most consistently. Ideally, you want to make physical fitness a regular habit, so if late-night workout to the gym is your thing, stick with it. If you prefer a morning run, do that instead. 

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Myth #2: Swimming is a great weight loss activity.

Truth: Swimming is a great exercise but unless you are swimming for hours a day, it may not be as effective in weight loss. Also, it may actually cause you to eat more than you normally would which will make it difficult for you to stick to your diet.

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Myth #3: Exercise is the best way for weight loss

Truth: Weight loss almost always starts with significant changes made in your eating habits. In terms of weight loss, what you eat plays a much bigger role than exercise.

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Myth 4: Weight training is only for men

Truth: Weight training is a great way to strengthen muscles, and has got nothing to do with gender. Also, studies suggest that hormone plays a role in determining the muscle strength.

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References:

https://www.bodybuilding.com/content/11-popular-fitness-myths-debunked.html

http://www.iflscience.com/health-and-medicine/fitness-myths-that-are-doing-more-harm-than-good/

 

 

 

3 Exercises for grip building!

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Remember how we used our fingers and hands in preventing injury the last time we fell down. Grip plays an important role in injury prevention and overall body development. Grip’s anatomy includes hands, thumbs, forearm, and wrist. We all exercise to keep our body fit, but do we exercise to build our grip?

Here are THREE exercises that will help you build your grip:

HYBRID HAMMER REVERSE CURL:

The hammer curl is very important for the improvement of the brachioradialis, a muscle in the lower arm. But the hybrid hammer reverse curl does just more than that, it not only helps you improve brachioradialis but it will also strengthen both your biceps and wrist extensor.

How to do it-

Lift your dumbbells like you usually do when doing your bicep exercises but this time bring them dumbbells closer to each other starting from waist to chest in an inverted- V shape and while doing this don’t forget to grip the dumbbells as hard as possible and do slow movements.

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LOADED HANG ISO- HOLD:

The row and pull up enhance grip quality, however including an isometric hold toward the finish of a set will help you enhance your grip quality while saving your elbows and shoulders.

How to do it-

Control the lowering of your body in the last rep of the draw up bar and keep up the strain and the position at the shoulder while pressing the bar as hard as possible. Remain in that position battling the urge to go slack at the shoulders.

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FARMER’S CARRIER:

On the off chance that you want to train your grip with continuous progress you should try the trap bar or farmer’s carry handles which can be stacked with weight plates as per your need and capability, these are the best for you.

How to do it-

Use a trap bar and get double your weight on the bar and try to do dead- weight lifts and walk a distance while holding the trap bar. Do a variety of sets and timings to improve your grip more.

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The Remedy for Joint Inflammation in Runners

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Running is a great way to stay fit, get a daily dose of energy, and mentally relax. However, running is a high impact sport for your ankles, knees and hips. This generally results in runners often experiencing pain in these joints.

 

As much as it is important to stay active, it is also important to make sure you are not damaging your body. So take a few days between workouts to recover whenever needed.

 

Here are a few remedies we recommend to help runners experiencing joint pain & inflammation.

 

Healthy Running Practices – It is important for runners to invest in a good pair of running shoes that are suited for their feet. Visit an athletic store, and request assistance to find yourself the perfect shoe which takes into consideration your size, pronation, and unique running needs.

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Cold Therapy – Use ice packs or cold compresses to reduce inflammation around these joints. This is recommended soon after joint pain occurs, as the cold temperature causes blood vessels to shrink, reducing the amount of blood flow into the area.

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Heat Therapy – This is a great follow-up treatment to cold therapy. Warm baths, hot towels, or heating pads will help soothe the pain and improve circulation. This helps reduce joint stiffness and allows harmful toxins to be flushed out of the area.

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Medication – If the pain persists beyond this, contact your physician. They will generally recommend non-steroid anti-inflammatory drugs or over-the-counter painkillers to help you with the pain.

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Rest – As much as possible, give your joints some rest. Make sure you stretch between your running routines. Avoid strenuous activities like running, squatting, or standing for long periods of time. Its ok to take a few days off from your regular routine. Instead, try exercising in a different form such as yoga or water aerobics to help stretch out your muscles and strengthen them.

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If you try out these remedies and still experience pain, it is best to contact your doctor. Remember, people heal at different rates, so take it easy until you’re back to normal! After all, you want to make sure you don’t do any permanent damage to your joints.

4 Tips for Moms on Finding Time for Exercise

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If you are a busy mother, it may seem that you are unlikely to even find five minutes of free time for yourself, and it could be a possibility that you are letting things go because you are busy or tired like healthy eating and exercising. Here are a few tips required for every mother to add exercise to her daily routine.

Work Out With Kids

Kids keep you occupied for the most part of the day. So, why not make them join you in a fun workout?  This can prove to be a stress buster for you and a good stretch workout for your kids.

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Online Workouts

If you don’t have the time to hit the gym, allocate one hour of your day to check out some of the many YouTube workout videos, and find one that you can do at home.

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Change Everyday Activities

Everyday activities such as taking the stairs instead of an elevator, cleaning the house, etc. are the best workouts without having to schedule time for exercise. It’s like a win-win situation, where you can finish the work and simultaneously work out.

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Plan your work out schedule

It is not easy to find the time, but it is crucial that you make use of free time to be on the move. To have a productive workout, plan accordingly and get it done when your child takes a nap or when they are going for some extra classes.

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When there is so much in your to-do- list, there is not much time to think about exercise but it is very crucial to stay fit and healthy. If you create a schedule to work out every day and if you set a goal to achieve then there is no one or nothing that can stop you!

 

4 Reasons Why Rowing Is The Best Exercise Ever

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We recently wrote about why you should try swimming for a great workout session. This week, we take a look at rowing and how it may just be better.

This exercise has a lot going for it; there are a number of reasons why rowing can displace swimming as the king of whole-body workouts. Here, you’ll find four of the best reasons to get on that rowing machine, or into a canoe at a nearby lake.

Reason 1: It Directly Combats Sedentary Lifestyle Effects

When you’re hunched over a desk all day, running and biking aren’t the best exercise options. They involve a rounded spine, which is the same posture.

Rowing, by making you flex chest muscles and stretch your legs, directly counteracts the effects of a sedentary lifestyle.

 

Reason 2: It’s A Fast Burner

Rowing is a highly efficient form of exercise; you’ll burn off a large number of calories in a very short period. This makes it very effective for cardio, as your heart rate rises a lot with an increase in speeds.

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Reason 3: It Makes You Stronger Where You Are Weak

A  number of muscles that are generally weak are targeted by rowing: the hamstrings, shoulders, glutes and your core.

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Reason 4: It Improves Athletic Ability

Being a total body workout, rowing can gear you up for athletics and a range of sports. Whether it’s running, football or cycling, you’ll see an enhancement in your athletic performance and cardiovascular health.

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Given these reasons, you simply can’t avoid rowing as an exercise. Hit the machine at your gym, or find a rowing community in your area today!

References:

https://www.theactivetimes.com/10-reasons-rowing-just-may-be-best-workout-ever

5 Reasons Why You Should Take Up Swimming Right Away

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Swimming is one of the best workouts that prove great to exercise your whole body.  Not only does it get your blood flowing and adrenaline pumping, but also helps build muscle due to the natural resistance of water. If you aren’t convinced yet, check out these 5 great benefits of doing a couple of laps at the pool every day.

Benefit 1: It Builds More Than Muscle Strength

In addition to toning your muscles, swimming also builds cardiovascular strength. Even prolonging your life—swimming can cut down the risk of fatal episodes by about 50%!

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Benefit 2: It Helps With Asthma

If you suffer from wheezing, you’ll be familiar with this dilemma: only exercise can help you with shortness of breath, but the very same shortness of breath makes exercise difficult.

Swimming, in addition to helping you lose weight, also gives you control over breathing—both great for an asthma sufferer.

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Benefit 3: It Burns Calories Effectively

Swimming is considered a low-impact exercise.

While other low impact exercises burn calories too, none of them can do it on the same scale that swimming does. Swimming burns 30 to 50% more calories than other low-impact exercises like yoga and running.

Benefit #4: It’s Safe Even If You’re Pregnant

In all three trimesters, swimming is considered a safe form of exercise, even advisable. Women who swam in early and mid pregnancy stages were found to be less prone to premature deliveries and congenital defects.

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Benefit #5: Work Your Entire Body

There’s no single way to swim: you can choose from freestyle, breaststroke, butterfly, sidestroke and backstroke styles. Each works a different muscle group!

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With these great benefits, it’s practically impossible to argue against taking up swimming right away!

References:

https://www.healthline.com/health/benefits-of-swimming#benefits

5 Crucial Tips For Trail Running

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Running off road can be a great thing. It breaks the monotony of walking tracks and jogging parks, plus there’s no traffic like roads have. However, it’s a little tricky too.

Before you start your trail running routine, here are a couple of helpful tips.

Safety Is A Priority

 

Running on populated roads is relatively much safer. When you’re  running up a lonely mountain path, keep your phone handy in case of emergencies. Take your dog, if that’s an option, Or carry pepper spray.

Don’t let muggers and petty thieves take advantage of the lack of safe crowds.

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It’s Okay To Run Less

 

You probably won’t run as much as you’re used to running, especially when you begin trail running. Instead of unwisely forcing yourself to run the same distance you run on other terrain, pace yourself.

You will find your own rhythm.

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Eyes On Your Path!

 

Running and biking trails are usually on quite scenic paths near rivers, lakes, mountains and such. But when you’re on a run, keep your eyes on the path. You don’t want to trip and fall on your face just because you were taking in the awesome view!

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Adjust Your Speed

 

Maintaining a constant pace even as the terrain keeps changing under your feet is not only unwise; you’ll end up hurting yourself. Instead, if your climbing up, slow down to accommodate the slope. If you’re running through a series of bumps that could twist an ankle, slow it down to walking pace.

There’s no competition; make safety your top priority.

Take Some Water

 

As a human being, there is only so much dehydration your body can handle. Do not overestimate your abilities, and carry water. You can take a bottle in your hands, carry a multi-bottle waist strap, or hydration pack with shoulder straps.

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With these 5 tips, you can keep safe even as you run towards better health and fitness, off the beaten track!

References:

https://www.runnersworld.com/ask-coach-jenny/21-quick-trail-running-tips

4 Ways To Workout on the Way to Work

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Most of us spend considerably more time traveling to work and getting back home than we spend in the gym or doing some physical activity. Given our busy schedules, it’s easier to catch up on some exercise during the commute, than finding actual time to head to the gym!

Here are 4 simple exercises you can do home and work.

Calf Raises

Traveling by bus/train means a lot of waiting around. When you wait, stand on the tips of your toes. Then, slowly come back to a ‘feet on the ground’ position. Easy, but repeat for a 100 times and you’ll work your calves out—results will show up in a week or two!

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Leg + Core Workout

This one is simple to describe, but a little tricky to execute.

Stand on one leg, and raise the other knee to your chest or as high as possible. Hold this position and balance to boost leg and core strength.

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Crunches—The Commuter Version

On the seat of a bus, train or plane, keep your feet planted on the floor a hip-width apart. Start by contracting your lower abs. Now, round your lower back and try ‘moving’ your rib cage downwards towards your hips. Hold this position for 10 seconds, and then repeat the whole process.

Crunches work your abs and boost your all-important core strength.

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Chest Boosters

In a seated position, place your arms in your lap and interlock your fingers. Then, try to get your elbows to meet. Squeeze and contract your chest this way, to strengthen it over time.

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Armed with these quick, easy exercises, you can transform all your commutes into mini-workouts. Imagine the (fitness) possibilities!

References:

https://www.thedailybeast.com/8-ways-to-exercise-while-you-commute

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