Archives for July 2019

July 25, 2019 By Deepanshu Sharma 3 Comments

High Intensity Interval Training and Its Benefits

You have definitely come across the term HIIT in the past few years. High Intensity Interval Training is an exercise routine which people swear by to get the best results! While there may be a lot of confusion as to what exactly HIIT is and who should do it, we’re here to clear out the confusion!

What is High Intensity Interval Training?

HIIT or High Intensity Interval Training, also known as Sprint Interval Training or High Intensity Intermittent Exercise is a form of a workout designed to lose body fat and increase stamina.

In this routine, a person performs a burst of high intensity exercise [say sprinting for 30 seconds] followed by a short burst of active rest [say walking/jogging for 30 seconds] for a total of 4-5 minutes. You can then take a minute or two of rest and repeat the same pattern with other exercises.

The main aspect of this routine is that you can’t rest. You are always moving and doing either high or low intensity exercise. HIIT is suitable for all ages and can be done 4-5 times a week for best results.

It is advised to begin HIIT training with a 1:1 ratio of high and low intensity which means 30 seconds of high intensity and 30 seconds of low intensity. When you can do it easily then the ratio can be 2:1 of high and low intensities.

Benefits of HIIT

Quick Workout For Busy Individuals: HIIT workout can range from a 10 minutes to 45 minute sessions consisting of one or different exercises. It is the best exercise routine if you have less time on your hands and want to get the best results. You can lose up to 500 calories in a 40-45 minute workout depending on the exercise and the ratio you choose.
Fat Loss: HIIT raises the heartbeat to the fat burning range rather quickly and keeps it there because of no rest. This gives amazing fat loss results in a relatively short amount of time compared to conventional cardio. The results are visible too.
Increased Endurance: This exercise routine is very helpful to increase stamina even if you start at the lowest speeds. Many players who perform HIIT have found that they can run longer at higher speeds when they followed this routine regularly for some time.
Improved Brain Functioning: Research done at various institutes has found that following an HIIT routine for some time causes the following changes which increase the brain’s functioning capacity.
- Increases the number of neurons in the brain
- Better cognitive functioning
- Reduced stiffness and inflammation in the nerves
- Increases the development of new blood vessels in the brain

Better Physical Performance: Research done at the University of British Columbia found the following benefits of HIIT over the traditional long duration, moderate intensity workouts

- Higher stamina
- Longer endurance
- Higher metabolism
- Increased speed and agility
- Higher peak power

So now we see that HIIT is not your usual go-to method for reducing fat, but it is also very helpful in improving important aspects of both mental and physical performance. You can include it in your current workout or try it instead of your current cardio routine for a week.

Here is a Quick HIIT Routine You Can Follow

Jumping jacks – 1 minute
Squats – 1 minute
Spot Running – 1 minute
Squats – 1 minute
Jumping Jacks – 1 minute

Rest for 1-2 minutes and do 2-4 sets depending on your fitness level.

Was this article helpful? Did we miss out on any facts? Let us know your thoughts in the comments below!

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July 24, 2019 By Shaeba Shaikh 1 Comment

5 Foods You Should Avoid Eating During Monsoons

There are many foods out there that seem like an ideal fit for monsoons! Samosas, Pakodas, a hot cup of tea or roasted corn on the cob can all seem a little too tempting when it rains. While there are many foods you should eat during the rainy season, there are some you should definitely avoid at all costs.

Here are the top 5 foods you should avoid during the rains

1. Fried Foods

Munching on hot fried foods while binge watching you favorite show to the sound of rain outside might seem like a good idea but is it? Be it Pakodas, Puris, Fryums or Fritters, deep fried foods need to be avoided at all costs in this weather. The reason being that these foods take longer for digestions, to break down and thereby, they make a person extremely sluggish – something you don’t want this season. Try this recipe instead!

2. Green Leafy Vegetables

If you’re wondering why something considered healthy like green leafy vegetables are on this list, you’re in for a surprise! Although rich in dietary fiber, magnesium, zinc and iron, etc., green leafy vegetables are a breeding ground for bacteria that thrive in humid weather. These bacteria can cause various illnesses and diseases. If you must eat leafy vegetables, cleaning, seeping it in salt water, washing it and cooking it will ensure that it is good for eating.

3. Seafood

This is more from the ecological perspective than causing illnesses. The rainy season marks the beginning of the breeding season for fishes. Hence, it is better to avoid them during this time of the year to ensure that their population remains stable.

4. Street Food

Apart from causing discomfort to the stomach on any given day, street food such as the famed pani puri, dahi puri, sev and bhel puri need to be strictly avoided. This is because the water that is used may be contaminated with bacteria/bacterial spores that thrive during this season causing more stomach infections than usual! If you must eat chaat, try this healthy recipe for sev puri!

5. Milk

Raw/ unpasteurized milk can be a home for E.Coli, a bacterium that causes many food borne illnesses. It is better to have it boiled to prevent any bacterial growth.

To ensure you’re at the best of your health, these were the top 5 foods you should avoid during monsoons! Was this article helpful? Type out your thoughts in the comments below!

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July 23, 2019 By GOQii Leave a Comment

5 Hacks to Avoid Falling Sick This Monsoon

There’s nothing worse than being unprepared for an unforeseeable downpour, getting drenched and letting out that first sneeze which marks the beginning of the dreaded monsoon illness. Whether it is a common cold and cough, a fever or something as bad as sinusitis, the fact remains that no one wants to deal with it!

There’s no need to panic. With enough precaution and a little help from the 5 hacks below, you can sail through monsoons like a champ and not worry about falling sick!

1. Avoid Street Food

This undoubtedly has to be number 1 on the list! The dampness in the air is the perfect host for germs that can ruin the balance of your digestive system. Street food is partially cooked, which promotes bacterial growth. Food stalls that are outdoors are exposed to contamination, flies and are generally unhygienic. You might not know what you’re consuming along with your favourite Chaat. Just steer clear and pick a healthy, home-cooked alternative instead!

2. Thoroughly Wash Your Fruits & Veggies

During monsoon, fruits and vegetables tend to have more grime on them than usual. Thoroughly washing them will get rid of most of the germs that cause infections. Leafy vegetables should be avoided during the monsoon as the soil they are grown in could be highly contaminated, and the bacteria find it easier to leech onto the leaves of these plants. Certain fruits and vegetables even have worms in them, so washing them thoroughly helps get rid of them.

3. Use Boiled Water For Cooking and Drinking

Water-borne diseases are very common during monsoons. The best way to avoid germs and harmful bacteria is to boil the water you use. Apart from killing bacteria and germs, drinking boiled water has several benefits such as improved digestion and getting rid of toxins from your body. Boiled water can also prevent the common cold and viral infections.

4. Take a Warm Shower After Getting Soaked

Getting soaked in the cold rain might appeal romantically to your senses but it definitely works differently for your body. Cold temperatures weaken the body’s immune system. Hence, after getting wet, your best bet is to jump into a warm shower quickly. Warm water gets your body temperature back to normal and increases blood flow. Make sure that you dry yourself properly and slip into some warm clothes. Taking a warm shower will also help you wash off the dirt and bacteria you might have picked up in the rain.

5. Sleep Well! Sleep Right!

Getting good sleep is mandatory not just during monsoons but throughout the year! Your body needs to charge on a daily basis in order to function properly. Sleep helps you do that! Sleeping for less than 8 hours might compromise your immune system and weaken it – exposing your body to bacteria and viruses. Getting an appropriate amount of sleep will help you get ready for the next day and strengthen your immune system, reducing your chances of falling sick,

There you have it! Follow these 5 hacks and enjoy the rains without falling sick!

Were these tips helpful? Did we miss out anything? Let us know in the comments below!

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July 20, 2019 By GOQii Leave a Comment

“It’s My Duty To Give It Back!” – Paramdeep Singh Ghuman

Does health really need to take a backseat when you chase your professional goals? And if you do recover, work on your health, get active and fitter, how do you take it to the next level? Do you train harder or do you influence those around you to be better? Our GOQii Player and Champion of Chandigarh Paramdeep Singh Ghuman found the answers to these questions!

Life Before GOQii

As with every high profile working professional, Paramdeep Singh Ghuman was unable to focus on his health. He used to actively participate in sports during his college days but once he began working, everything else took a backseat.

He became a workaholic and immersed himself into work without thinking about his health, diet or sleep. As a result of neglecting his health, he was diagnosed with high blood pressure (140/100) and cholesterol (250). To add to this, he suffered from constipation and disturbed sleep.

His doctor advised him to start with some physical activity and lifestyle changes. Taking his doctor’s advice, he started walking for 20 minutes a day at a nearby park. After a while, he became inconsistent and fell back to his old habits. As soon as that happened, the fear of heart-related ailments crept in. He began exploring other options to track his activity, steps and someone who could monitor his eating habits.

He was determined to change!

Enter GOQii

Paramdeep Singh Ghuman’s friend, who was employed with Axis Bank, introduced him to GOQii in February 2017. This proved to be a turning point for him. His journey began with a little bit of myth-busting and a lot of hard work! Paramdeep believed that a heavy breakfast like paratha with ghee and curd was ideal to keep him going throughout the day. This, along with his other perceptions on nutrition was corrected by his coach.

He was asked to drink lemon with warm water in the morning and eat nuts that were soaked overnight. After his morning exercise, he ate muesli with milk. Once he reaches office, he had to eat either raw paneer or boiled eggs. He began including salads in his lunch and dinner, fruits for mid-morning snacks and an apple or banana milkshake in the evening.

On the exercise front, he was advised to start walking again. Initially, he did complain of pain but his coach reassured him that it was because his body is still getting used to being active. After 3-4 months, he began running for a kilometre which gradually increased to 5km and further to 10km. He improved his stamina with strength training and HIIT.

Changes and Champion of Good Health!

As of today, Paramdeep’s blood pressure, as well as cholesterol, are both under control. He is completely off medication. His sleep has improved and his constipation issues are now a thing of the past!

His weight has reduced from 90kg to 83kg. He feels stress-free, happy and content with his life and the changes introduced by his GOQii Coach. He regularly attends Dr. Paramjeet, Coach Parwage Alam and other nutrition classes on GOQii Play.

After seeing the impact of the changes that he made to his lifestyle, Paramdeep wanted to do the same for others. He now encourages community members and office colleagues to be physically fit – with many of them joining GOQii.

He says, “I feel it is my duty to give back to society, prep young guns to participate in some or the other activity, stay fit and healthy. I want to emphasize the importance of physical exercise and mindful eating to them.”

He is currently a GOQii Champion and heads the Chandigarh Chapter and thoroughly enjoys his assignments.

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