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क्या वेटलिफ्टिंग सिर्फ पुरुषों के लिए है? हमारी अलग राय है।

क्या वेटलिफ्टिंग सिर्फ पुरुषों के लिए है? हमारी अलग राय है।यदि एक महिला वजन उठाती है, तो क्या वह एक पुरुष की तरह सुडोल हो जाती है? क्या इससे उसका स्वरूप बदल जाएगा, एक मांसपेशियों से भरा हुआ, बाकी के लोगों की तरह जो जिम में हर भारी उपकरण को जो चाहें, उनके हाथों में आते ही हार्ड कोर वर्कआउट करने लगते हैं? बहुत कम महिलाओं की इच्छा होती है कि वे बल्की और रिप्पड हुए दिखें, लेकिन जो ऐसा नहीं करतीं, वे वज़न का उपयोग करने से बिल्कुल भी परहेज करती हैं।

असलियत में, वेटलिफ्टिंग हर किसी के लिए है। आइए इसे फंक्शनल दृष्टिकोण से देखें। महिलाओं को दरवाजे खोलने या फर्श से कुछ ऊपर उठाने के लिए पुरुषों की तरह ही मांसपेशियों की आवश्यकता होती है। जिन मांसपेशियों को काम में लिया जाता है, वे एक सी ही होती हैं। यह एक सवाल पूछने को प्रेरित करता है:

क्या वेटलिफ्टिंग सिर्फ पुरुषों के लिए होनी चाहिए?

चाहे घर में सिलेंडर उठाना हो या बॉक्स को शेल्फ पर रखना हो, शॉपिंग बैग ले जाना हो, कुर्सी या सोफा घिसकाना हो, इन कार्यों को करने के लिए मांसपेशियों और ताकत की जरूरत होती है। हालांकि ज्यादातर महिलाएं कार्डियो करना पसंद करती हैं, परन्तु उन्हें स्ट्रेंथ ट्रेनिंग और वेटलिफ्टिंग पर भी ध्यान देना चाहिए, ताकि वे इन सभी कार्यों को पुरुषों की तरह ही कुशलता से कर सकें।

क्या वेटलिफ्टिंग वास्तव में महिलाओं को भारी बनाता है?

यह एक मिथक है। ऐसे कई कारण हैं जिनकी वजह से एक महिला को उस तरह का बल्क हासिल नहीं होगा जैसा कि एक पुरुष को मिलता है। उनमें से एक पुरुष हार्मोन है जिसे टेस्टोस्टेरोन कहा जाता है। यह पुरुषों में प्राथमिक सेक्स हार्मोन है लेकिन साथ ही साथ मांसपेशियों का बढ़ाने वाला हार्मोन भी है। पुरुषों को जेनेटिकली रूप से महिलाओं की तुलना में अधिक मांसपेशियों और शारीरिक शक्ति के लिए डिज़ाइन किया गया है।

ज्यादा से ज्यादा, स्ट्रेंथ ट्रेनिंग से महिलायें को कुछ लीन मसल बढ़ने में और शरीर की अतिरिक्त चर्बी को कम करने में मदद करता है। कई महिलाओं को डर होता है कि अगर वे वजन के साथ प्रशिक्षण (ट्रेनिंग) लेंगी तो वे मर्दाना दिखेंगी लेकिन सच्चाई यह है कि महिलाएं पुरुषों की तरह मांसपेशियां नहीं बना सकती हैं क्योंकि उनके पास पर्याप्त पुरुष हार्मोन टेस्टोस्टेरोन नहीं होता है। इस हार्मोन के स्तरों में अंतर ही मुख्य कारण है जिससे वजन के साथ प्रशिक्षण के बावजूद महिलाओं को भारी मसल्स मास नहीं बनेगा और वह अपने शरीर में बल्क हासिल नहीं कर पाएंगी। वास्तव में, वे दुबली और टोंड दिखेंगी।

यह पुरुषों और महिलाओं दोनों के लिए ही सच है कि किसी भी मात्रा में मांसपेशियों के बढ़ने से फैट में कमी होता है और मांसपेशियों में कमी आने से किसी का भी वजन बढ़ जाता है।

वेटलिफ्टिंग से महिलाओं को कैसे फायदा होता है?

सौंदर्यशास्त्र के अलावा, अधिक ताकत होने से आप स्वतंत्र और आत्मविश्वासी महसूस करते हैं। इसके अलावा और भी कई फायदे मिलते हैं। वेटलिफ्टिंग:

  • बॉडी को टोन करता है
  • शरीर की अतिरिक्त चर्बी को कम करता है
  • पोस्चर में सुधर करता है 
  • हड्डियों और जोड़ों को मजबूत करता है
  • त्वचा की गुणवत्ता में सुधार करता है
  • नींद की गुणवत्ता बढ़ाता है
  • शक्ति और सहनशक्ति में सुधार करता है
  • तनाव कम करता है
  • ऊर्जा के स्तर को बढ़ा देता है
  • हृदय स्वास्थ्य में सुधार करता है
  • बढ़ती उम्र से लड़ता है और आपको जवां दिखने में मदद करता है

कौन इन शानदार फायदों से बचना चाहेगा! हमें उम्मीद है कि यह लेख आपकी शंकाओं को दूर करेगा और आपको आज ही वेट ट्रेनिंग आजमाने का फैसला लेने में मदद करेगा! किसी भी मदद के लिए आपको अपनी वजन प्रशिक्षण यात्रा शुरू करने की आवश्यकता हो सकती है, यहाँ GOQii के पेर्सनलिज़्ड हेल्थ कोचिंग की सदस्यता लेकर किसी विशेषज्ञ से बात करें।

फिटनेस पर और आर्टिकल्स के लिए यहां क्लिक करें। अपने विचार हमें नीचे कमेंट्स में बताएं!

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Why Climbing Stairs Is The Best Exercise!

climbing stairsYou can run a 5k but running up a flight of stairs tires you out? You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout? Here’s a workout that can actually challenge your body, endurance and actual strength and stamina. Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly as well as building great abs. Along with these benefits, it is the immense good it does for your lungs and Cardiovascular System.

Why Should You Choose Climbing Stairs?

  • It is totally free and just about all of us can get access to a set of stairs
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so, can greatly improve our cardiovascular fitness
  • It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy
  • It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise
  • It can easily be mixed with other exercises like walking, skipping and weight training to maximize results. Stair climbing workouts are easy to build progression into
  • It can be done by almost anyone, regardless of fitness level
  • Because it is weight bearing, it helps build bone strength
  • It is low impact and safe for the knees, provided the correct technique is used and a pre-existing condition doesn’t exist

The way forward with exercise is quality over quantity. Too many people fix a ‘one hour’ workout in their mind and if they can’t find time for that ‘1 hour’, they just don’t do it. Aim for power workouts, 25-30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35-40 minutes should include a great warm up and an extremely important cool down.

You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body. Start off with a couple of flights, walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

In a nutshell, Walking: 

  • Burns More Calories: Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus, using your muscles to carry your own weight is far higher to running when compared.
  • Maximizes Your Cardio Efforts: It also raises your heart rate immediately, thus, maximizing your cardio benefits
  • Increases Core Muscle Strength: Climbing stairs is a great way to amp your core muscle strength
  • Tones & Sculpts Your Body: It also engages every major muscle in your lower body — glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better
  • Low Impact Workout: You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout

Safety First: Never run down the stairs, be confident while running up and take a break when needed.

Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner! 

If this article helped you, let us know your thoughts in the comments below! Don’t forget to share this article with your fellow fitness enthusiasts.

You can find more articles on fitness here. If you’re stuck indoors and don’t have access to stairs, you can join our certified experts for a live, interactive GOQii PRO session where you’ll get one-on-one guidance in real time. Book a class now through the GOQii App.

#BeTheForce 

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Healthy Eating: Quinoa Chickpea Salad

quinoa chickpea saladHow many times have we eaten a light meal consisting of a salad or a fruit only to feel hungry later and end up eating some junk? Ideally, a salad is a meal by itself. It can fit anywhere between your lunch and dinner. If salads have not been giving you the satiety you need, try this power-packed Quinoa Chickpea Salad to fill your tummy with high fiber and protein content but still make you feel light. 

What You Will Need 

  • Quinoa – ⅓ Cup (soaked for 30-60 mins) 
  • Chickpeas – ½ cup boiled 
  • Garlic – 1 tsp chopped 
  • Capsicum – ¼ cup chopped 
  • Onion – ¼ cup chopped 
  • Cucumber – 1 
  • Tomato – 1 
  • Green Chilly – 1 tsp chopped 
  • Coriander – 4 tbsp
  • Ghee – 1 tsp 
  • Jeera – ¼ tsp 
  • Turmeric Powder – ¼ tsp 
  • A pinch of Hing 
  • Water – ½ cup 
  • Lemon Juice – 1 tsp 
  • Salt to taste 

How To Prepare

  1. In a pan, add  1 tsp ghee and jeera. As the jeera starts crackling, add hing & sauté garlic for a while. 
  2. Now add water. Let the water boil. Add salt, turmeric powder  & quinoa (washed & drained). Cover it for 10 minutes and stir 1-2 times in between. Your quinoa generally gets cooked in 10 minutes, turn off the stove and let it cool to room temperature.
  3. In a big bowl, add cooked quinoa, boiled chickpeas and rest of the ingredients. Give everything a good mix
  4. Your healthy and filling Quinoa Chickpea Salad is ready! 

Tips For The Quinoa Chickpea Salad Recipe 

  • Don’t forget to scrub the quinoa grain a little before rinsing as it helps in removing the natural coating of saponins which can make it taste bitter or soapy
  • You can add a little cheese or paneer as well over your salad to make it more tasty and increase the protein content 
  • Try this recipe especially when you have leftover boiled chickpeas 

If you try this delicious Quinoa Chickpea Salad recipe, let us know your thoughts in the comments below. Don’t forget to share this recipe with your friends and family so they can benefit from it.

You can find more healthy recipes here. Alternatively, you can also get customized meal plans and more healthy recipes tailored to your health goals from a GOQii Coach. Just subscribe to Personalised Health Coaching here.

#BeTheForce 

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Importance Of Good Nutrition For The Human Body

importance of Good nutritionGood nutrition and health are inseparable partners that play a pivotal role in our overall well-being. A balanced and nutritious diet is the foundation for a robust immune system, increased energy levels, and enhanced cognitive function.

Choosing nutrient-rich foods abundant in vitamins, minerals, and antioxidants can strengthen our bodies, ward off illnesses, and promote longevity. Moreover, a healthy diet can help prevent chronic conditions such as obesity, heart disease, and diabetes, empowering us to lead a fulfilling and active lifestyle.

In this article, we will explore the wonders of good food and health, as they form the cornerstone of a vibrant and enriched life.

The Importance Of Good Nutrition 

Here are 5 ways in which good nutrition can help you live a healthy and fulfilling life.

1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

2. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

3. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

4. Mental Well-being

The impact of good nutrition extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

5. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel, it is the foundation of our well-being.

If this article helped you, share it with your friends and family and let us know in the comments below! Find more articles on nutrition here or speak to a GOQii Coach for a deeper understanding of how choosing the right foods can help you. Subscribe to GOQii’s Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]