Archives for August 2020

August 31, 2020 By Shagufta Raza 1 Comment

5 Alarming Effects of Overtraining & How To Manage Them

Overtraining, in essence, is performing excessive training which your body is unable to recover from – both in and outside the gym. The less severe versions of overtraining may take you a week to recover from. While most fitness experts will tell you that overtraining is worse than undertraining, some people still choose to push themselves which result in alarming physical and psychological effects.

Signs That You’re Overtraining

Can you tell the difference between giving it your all and pushing yourself too hard? Here are some signs, symptoms and effects of overtraining you need to watch out for.

Increased Heart Rate: Check for the elevated resting heart rate. A healthy resting heart rate range is 60-100bpm (beats per minute) and usually, the fitter you are, the lower your resting heart rate will be. If you’re overtraining, you may notice your resting heart rate will be 10-15 bpm higher than usual.
2. The Gaining or Losing Dilemma: This issue can be extremely problematic for people who gain weight unintentionally. The unexpected weight gain can lead to excessive workouts. The hormonal and inflammatory effects of overtraining can lead the body to lower thyroid function, crank out stress hormones, ramp up inflammatory cytokines, and create an overall environment that favours fat storage.
Muscle Soreness: This is common when you exercise regularly. However, if you’re experiencing soreness for longer than 72hrs, you need a break as this could be a sign of overtraining. If you are aiming to build muscle, recovery is equally important. If your muscles aren’t recovering, it will have a negative impact on muscle gains and can also lead to muscle loss.
Sleep Quality & Insomnia: Generally after a good workout at the gym, you may feel exhausted and fall asleep in no time. But you may notice that even after you have hit the gym and you are exhausted, you are still struggling to fall asleep. This can be linked to an overload on the hormonal and nervous system.
Injuries: If you’re always getting injured or soreness which isn’t healing, then this could mean your body can’t cope with the pressure. Give it a break and take it slow. It’s absolutely vital to rest so that your body regains its strength.

The other signs and effects of overtraining may also include nausea, decreased appetite, allergic reactions, head colds/persistent upper respiratory tract infections, changes in menstrual patterns, decreased coordination and loss of strength.

How Can You Manage It Effectively?

Now that you’re aware of the effects, let’s take a look at how you can manage and take possible precautions!

When you are weight training, ensure that you don’t exceed more than 45-75 minutes.
The right nutrition is the key to recovery. Make sure you plan your meals to ensure you’re refuelling effectively and getting the right amount of nutrients in your diet with your Pre and Post workout meals. You may require expert advice on this. You can subscribe to GOQii to get personalized advice from a coach and an expert.
Quality Sleep: Physical recovery happens between 10pm to 2am. So getting in some early nights in will aid your recovery.
Heart rate devices are a great tool to measure recovery rates. Try these awesome GOQii Trackers.
Plan Regular Rest Days: An excessively sore or weak muscle should be given adequate rest. A good rule of thumb is to wait for 48 hours before working the same muscle group. If that muscle group is still sore, you may need to wait even longer – sometimes up to 5 days.
Avoid eating late, sugary foods (or other stimulants). Follow a healthy diet and plan regular rest days until you’re back into a regular sleeping pattern.

We hope this article helps you overcome all the hurdles to your training. Remember that giving it your best is okay but never overdo it. Do leave your thoughts in the comments below.

For more articles on training or for some effective and easy home workouts, check out Healthy Reads or tune in to LIVE sessions by fitness experts on GOQii Play.

#BeTheForce

August 29, 2020 By GOQii 7 Comments

6 Health Benefits of Playing Sports

Do you remember the days when you were active and indulged in sports. Be it a game of football or cricket in your alley or shooting 3 pointers at your college’s basketball court, running all over the place with your friends created cherished memories. If this was an integral part of your childhood, you are familiar with the health benefits of playing sports!

Sports ensures that you are active both mentally and physically. As you grow older, sometimes due to responsibilities, work, family or other reasons, we tend to give up on our favorite hobby. We have seen so many cases where a person who used to play a sport, gave up and gained weight.

In most cases, once they began playing their favorite sport once again, their body accelerated much faster than the others and they lost all the stubborn fat they couldn’t get rid of otherwise. This happens primarily because your cells have the memory of being active. Remember that it is never too late to start again!

Sports as an extracurricular activity in school and college not only gave you a break from your studies but also helped you get healthier. How you ask? Let’s find out!

6 Health Benefits of Playing Sports

It teaches you to be patient, have a fighting spirit, and never settle for less in life.
Studies show that, children who have been into sports or are blessed with super active genes are quick learners, very social, perform better at any given task, are more attentive in class and their grasping powers are much better than the others.
Sports at an early age helps in life-long fitness habits.
Earlier it was believed that any type of physical exertion can make a person feel more tired and less attentive. This belief was nothing more than a myth. Active people are more intellectual and perform better as compared to sedentary people.
Looking at the growing occurrence of Teenage Obesity, sports can be a great and fun way to help them get back into shape.
Any sport or activity will give you a dash of endorphins, reducing any kind of stress and keeping you happy!

So don’t sit back and think you’re too old for this or too old to get back to the sport you love! Wake up your inner child, grab your equipment, play a sport and encourage those around you to as well!

If you don’t have a favorite sport or activity, you can always start running. Join the Fit India Freedom Run by downloading the GOQii App and run for a healthy India! For tips on sports and running, check out Healthy Reads or tune in to live sessions by experts on GOQii Play.

Happy National Sports Day!

#BeTheForce

August 28, 2020 By Neha Goyal Leave a Comment

Best Foods To Alleviate Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS. Everyone, responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily.

Foods Which Help Alleviate Irritable Bowel Syndrome

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach.

Cooked Vegetables: Vegetables are high in fiber and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell pepper, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavor and are safe to eat for most people.
Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle free IBS diet. You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
Lean Meats: They are easy to digest due to low fat and negligible fiber content. They provide a good amount of protein.
Fish: Being rich in anti-inflammatory omega 3 fatty acid, fish can be a great addition to your diet. Since inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow milk.
Nuts and Seeds: are high in fiber, protein and omega 3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nut, hazelnuts, pecan and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian.

For more information or tips to alleviate Irritable Bowel Syndrome, tune in to LIVE sessions by experts on GOQii Play within the GOQii App.

#BeTheForce

August 27, 2020 By Meenakshi Sharma 6 Comments

Healthy Eating: Immunity Boosting Ladoos

Are you craving for ladoos but do not want to buy them because of the pandemic? The question is – why control this craving? Don’t worry. We’ll help you out with an awesome, tasty and delicious immunity boosting ladoos recipe that will rev up your immunity and help you enjoy this treat guilt-free!

Preparing The Immunity Powder (1 tbsp = 15gm)

Organic turmeric powder – 7 tbsp
Cumin seeds – 4 tbsp
Coriander seeds – 4 tbsp
Fennel Seeds – 7 tbsp
Whole black pepper – 2 tbsp
Cardamom – 3 tbsp
Dry ginger powder – 2 tbsp
Cinnamon powder (dalchini) – ½ tbsp or 1 stick

Method: Lightly roast all the ingredients (except turmeric powder and dry ginger powder) on a slow flame till you get a nice aroma. Once cooled, transfer them in a grinder and grind them to a powder. Add turmeric and dry ginger powder to it and mix with a dry spoon. Store in a clean, airtight glass or steel jar for 4-6 months.

How To Make The Immunity Boosting Ladoos

Ingredients (1 cup = 200gm)

Sattu powder – 1 cup
Ghee – ¼ cup or 3 tbsp
Immunity powder – 2 tbsp
Grated jaggery – ½ cup

Method:

Heat 1 tbsp ghee in a pan.
Add 1 cup sattu powder. Mix it and roast it for only 2-4 min on low flame. Shift in a bowl.
Add ½ cup grated jaggery.
Add 2 tbsp. Immunity powder and mix it very well.
Then, add 2 tbsp. ghee (room temperature). Mix it well.
Shape into ladoos while the mixture is still warm.
Store these immunity ladoos in an airtight steel or glass jar for a week.
Enjoy 1 immunity boosting ladoo daily as a mid-morning snack/ post workout meal/ early morning on empty stomach for energy as well.

Tips while making the Ladoos

If you do not have sattu powder then grind roasted chana dal to a fine powder, sieve it and use it.
You can also use jaggery powder. If there are granules in jaggery powder, grind it in the mixer grinder to make fine powder.
If you are not able to bind ladoos, add a few tsp. ghee as required.
If you are allergic to sattu/chana dal flour you can have ½ tsp immunity powder with 1 glass warm water in early morning or with 1tbsp ghee or can be used as garam masala in gravy.

Health Benefits of the Immunity Boosting Ladoos

Sattu is known as the “Poor man’s protein” and is loaded with protein, calcium, fiber, iron and magnesium. It helps in building strength and muscle mass rapidly.
It is excellent for bone health to prevent osteoporosis, cleans out the colon and stomach. Is an excellent cure for constipation and aids fat loss.
It has cooling effects on the body.
Ghee is full of fat soluble vitamins, helps to build strong bones.
Jaggery is loaded with antioxidants, minerals and vitamins. It boosts immunity and guards the body against harmful pathogens.
Turmeric aids in the healing of osteoarthritis, CVD, diabetes, asthma, allergies, skin diseases, Alzheimer’s, Parkinson’s and cancer diseases.
Cinnamon helps to improve glucose and lipid levels.
Cardamom, cumin seeds, fennel seeds and coriander seeds are rich in antioxidants and help in relieving digestive issues like bloating and indigestion. Piperine in black pepper can increase absorption of nutrients like selenium, B- complex vitamins, Beta carotene and rich in potassium, manganese and iron.
Dry ginger powder contains thermogenic agents that help burn fat and reduce cholesterol and triglycerides.

We hope you enjoy these immunity boosting ladoos! Do share your experience in the comments below! For more healthy recipes, check out Healthy Reads within the GOQii App or tune in to LIVE cooking sessions on GOQii Play.

#BeTheForce