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Easy and Effective Tabata Routine For Beginners

effective tabata routineWhen it comes to getting active and losing weight, people generally get confused about where to start. So, let’s look at this effective Tabata routine which is simple and easy. TABATA (also called Tabata protocol) is a type of HIIT (high intensity interval training). It originated when a Japanese Scientist Dr. Izumi Tabata and his team from The National Institute of Fitness and Sports at Kagoshima, Japan were working on the fact that shorter high intensity workouts followed by a shorter period of rest can impact the body better rather than longer periods of continuous workout.

The structure of program is like: 

  • Exercise hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

A combination of any exercise can be used in Tabata. It targets a wider range of muscles and helps in burning fat during and after workouts. 

Three major health benefits of this Effective Tabata routine are:

  1. Helps in burning more fat in a shorter period of time
  2. Helps in increasing endurance
  3. As it is high intensity training, it needs to be focused & attentive, thus, increases efficiency.

Before You Begin, Keep in Mind:  

  • A beginner has to first check his/her flexibility, efficiency and endurance before picking up the sets of exercises
  • Make sure to complete a dynamic warm up before you begin this easy and effective Tabata routine.
  • You can choose a group of 3-4 exercises for a week and then add some other exercises one by one depending upon your stamina.
  • Don’t do exercises in a hurry. Rather do it in proper posture and manner.
  • Always keep a stopwatch with you.

Exercise To Include In Your Tabata Routine  

There are basic 10 exercises which you can include in your Tabata protocol when you are planning to start. These are:

  1. Burpees: Toughest among all exercises and increases endurance, strength & power. It is most effective but for a beginner can be placed at last.
  2. Lunges: Can be included in beginners protocol & difficulty level can be increased once you are comfortable in traditional lunges.
  3. Jump Rope: It is an effective and portable form of exercise and can be included in the beginners list.
  4. Squat Jack: It combines two bodyweight exercises which are squats and jumping jacks. Can be safely included in the list.
  5. Tabata Sprints: It starts with 20 seconds of sprints followed by 10 seconds of walking, jogging or rest.
  6. Push Ups: One of the most simple and familiar exercises which can be included in the list.
  7. Super man: This will strengthen the back and core muscles and can be included in the list.
  8. Plank jack: These are simple. The difficulty level can be increased at one’s comfort ability.
  9. Mountain Climbers: Very effective for legs and most suitable for beginners.
  10. Windshield Wipers: Easy to do and can be included in the list and variations can be done later.

From the list above, you can choose any 4-5 exercises and start practicing according to the Tabata protocol and always start with high energy and not in a hurry.

For more effective workouts and to learn more about fitness, check out Healthy Reads or tune in to our live, interactive classes on GOQii PRO, where our experts will guide and motivate you in real time. Book a class now from the GOQii App.

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Can You Die From Pneumonia? 6 Serious Complications You Should Know

pneumoniaPneumonia is an infection of the lungs which can be caused by bacteria, fungi or a virus. It can range from mild to life threatening – when you require medical intervention at the earliest. When the air sac of one or both lungs are filled with some fluid or pus, it leads to inflammation which causes chest pain while breathing, cough with phlegm or pus, fever, chills and difficulty in breathing. Newborns up to 2 years of age and older people above 65 yrs of age are more prone to pneumonia as their immunity is not strong enough to fight the infection.

Types Of Pneumonia 

There are four types of Pneumonia.

  • CAP (Community Acquired Pneumonia): It is a type of pneumonia that occurs outside the hospital or other healthcare facilities and is caused by bacteria, bacteria like organisms, fungi or a virus like COVID-19 as well.
  • HAP (Hospital Acquired Pneumonia): This type of pneumonia occurs during a hospital stay and can be serious as the person is already sick.
  • Health Care Acquired Pneumonia: This type of acquired pneumonia occurs when patients stay for a long term in hospitals or go to outpatient clinics for dialysis or chemotherapy.
  • Aspiration Pneumonia: This type of pneumonia occurs when you inhale food, liquid, saliva or vomit in your lungs and that causes an infection and it also occurs when there’s a brain injury.

What Are The Complications That Occur? 

Even with treatment, some people with Pneumonia, who have other health ailments, suffer complications. Here are some of them: 

  1. Bacteremia: When infection is caused by bacteria, it travels down to the bloodstream and can lead to septic shock that lowers the blood pressure and the heart cannot pump blood into the organs and organs may stop working altogether. So, if you are having symptoms like fever with chills, low blood pressure, stomach upset, fast breathing with a fast heart rate, you need to consult a doctor immediately.
  2. Lung Abscesses: Sometimes, due to pneumonia, pus pockets are formed in the lungs and give rise to fever, fatigue, weight loss, loss of appetite and coughing. This basically happens when a person is having bacteremia, gum disease, weakened immune system and regular intake of alcohol.
  3. Pleural Effusions, Empyema and Pleurisy: There are two types of layers surrounding your lungs called pleura. One from the outer side and one lines the part of your chest where the lungs sit. They help the lungs to move smoothly when one breathes. Sometimes, pain occurs while breathing and this is because the pleura swells and sometimes a fluid forms in between the layers and that is known as PLEURA EFFUSION. And if the fluid gets infected it leads to EMPYEMA.
  4. Respiratory Failure: With pneumonia, your lungs get infected and they will not be able to transfer oxygen to organs and won’t be able to get rid of carbon dioxide from the body which leads to this condition. Symptoms are fast breathing, irregular heart rate, anxiety, fatigue, losing consciousness or bluish tint on your skin, fingertips or nails.
  5. Kidney Failure: It’s not a common complication of pneumonia but when you are having bacteremia or septic shock, your heart may not be able to pump enough blood to your kidneys and they might stop functioning. Chances of kidney failure are high if it is coupled with other metabolic disorders.
  6. Heart Failure: Chances of heart diseases are higher if you have pneumonia as the heart may not be able to pump enough blood and oxygen as the heart itself doesn’t have enough supply. 

All the complications of pneumonia are not to be taken casually. If you experience any of the above symptoms or complications, seek medical help immediately. You can also track symptoms such as low blood oxygen, low blood pressure, increased heart rate and high body temperature with Smart Devices from GOQii. Tracking these symptoms early can help you avoid any unnecessary complications and get medical assistance on time.

We hope this article helps you. For more on Pneumonia and other medical conditions, check out Healthy Reads or ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

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12 Amazing Home Remedies To Reduce Acidity

reduce acidityAcidity can literally be a pain to deal with but before we move on to home remedies to reduce acidity, it’s important to know its origin, symptoms and causes. Hydrochloric Acid (HCL) is produced in the stomach to digest food and it plays an important role in digestion but sometimes, HCL is produced when there is no food inside the stomach and it leads to the eruption of the lining of the stomach, giving rise to acidity. 

Sometimes, the acid finds its way to the esophagus and you experience inflammation and a burning sensation in the food pipe. This needs to be treated as soon as possible as it may lead to ulcers. Meal timings, physical activity, proper sleep, no stress, less consumption of tea or coffee, moderate intake of alcohol and modification in cooking are some of the key points which help keep acid under permissible limits.

Simple and Effective Home Remedies to Reduce Acidity 

Let’s look at some simple but amazing home remedies to reduce acidity which can be easily included in your daily routine: 

  1. Basil Leaves: are easily available. One can chew a few leaves of basil or can have basil tea as its calming and soothing properties help reduce acidity. 
  2. Fennel Seeds: can be chewed after meals to increase the rate of digestion and they help in reducing acidity. Fennel tea can be taken 1-2 times a day or it can be infused with water and taken on an empty stomach to curb acidity from morning itself.
  3. Curd: are always considered important for digestion and lactic acid present in them normalizes the acidity in the stomach. You can also add roasted cumin powder, a pinch of black pepper and a few leaves of mint & coriander to ease digestion.
  4. Ginger: Grated Ginger can be boiled with water and that water can be taken the whole day or before and after meals to increase the rate of digestion. Ginger tea with honey can be taken without milk to reduce acidity.
  5. Banana: gives instant relief from acidity. It can be taken during morning or mid morning and can also be combined with curd.
  6. Carom Seeds (Ajwain): Ajwain water can be taken on an empty stomach (1 tsp of ajwain can be soaked in a glass of water overnight) or ½ tsp of ajwain with a pinch of black salt can be taken after meals to ease digestion.
  7. Cumin Seeds: 1 tsp of cumin seeds can be soaked overnight in a glass of water or can be boiled in water and its water can be taken after meals to increase the rate of digestion.
  8. Cold Milk: gives instant relief from acidity and one can have a cup of cold milk to neutralize gastric acids in the stomach. For those who are lactose intolerant, other options should be taken into consideration.
  9. Cardamom: Chewing 1 cardamom pod after meals prevents acidity, flatulence and aids in digestion.
  10. Coconut Water: turns the pH of the stomach alkaline and thereby prevents acidity and the lining of the stomach from getting ruptured.
  11. Aloe Vera: Always go for fresh aloe vera! Mix the pulp with some water and have it 2-3 times a day. Otherwise, you have to go for organic aloe vera juice.
  12. Lemon Juice: Have some lemon juice in lukewarm water on an empty stomach the first thing in the morning. It helps a lot in reducing acidity.

These are a few home remedies which you can use to reduce acidity. Last but not the least, positive lifestyle modifications also go a long way. Before you switch to any of these foods, consult your doctor, coach, nutritionist or dietitian. 

We hope this article helps you. Do leave your thoughts in the comments below. For more on acidity, digestion, nutrition and other lifestyle issues, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Healthy Recipes For Kids: Healthy Twist On Pizza & Rolls

healthy recipes for kids

There is a saying that “In all this world, there is nothing so beautiful as a happy child,” by L. Frank Baum. We can define happiness in many terms but for a child, a healthy child is the happiest one. Healthy eating is very important for the overall growth and development of a child. Albeit, it is not a one off process, it has to develop from early childhood. It protects children from many chronic diseases, builds immunity and keeps them happy and healthy in the long run. Aspects of healthy eating for children are not different from adults. Both need the right nutrients in the right quantities. Keeping that in mind, here are some healthy recipes for kids with a twist! 

Healthy Recipes For Kids

1. Healthy Pizza 

What You Will Need For Dough: 

  • Wheat flour – 150 gm
  • Boiled & mashed Spinach – 50 gm
  • Boiled & mashed beetroot – 50 gm
  • Oil – 2 tsp
  • Salt – ½ tsp

For dressing:

  • Hung curd – 50 gm
  • Tomato sauce – 50 gm
  • Mixed herbs – 1 tsp
  • Grated carrot – 50 gm
  • Chopped capsicum – 50 gm
  • Boiled chopped corns – 50 gm
  • Finely chopped pieces of Cottage cheese – 100 gm

Method of Preparation

  1. Prepare two dough, one of spinach & other of beetroot by rolling out slightly two big & thick chapattis. These chapatis can be baked or can be cooked like normal one but partially.
  2. Spread one layer of fresh hung curd and one layer of tomato sauce over it.
  3. Spread all the veggies one by one in an interesting manner that appeals to kids.
  4. Sprinkle mixed herbs, salt and some cheese on top of it.
  5. Now this chapati pizza can be cooked/baked in a kadai or an oven for 4-5 min.
  6. Enjoy hot with hung curd sauce or tomato sauce.

2. Tangy Protein Rolls 

What You Will Need:

  • Overnight soaked Moong Dal – 100 gm
  • Rice Flour – 2 tsp
  • Boiled potato – 2 in no.
  • Boiled & mashed peas – 50 gm
  • Cottage cheese – 100 gm
  • Grated carrot – 100 gm
  • Finely chopped capsicum (all colors) – 100 gm
  • Finely chopped onion – 50 gm
  • Cumin seeds – ½ tsp
  • Mustard seeds – ½ tsp
  • Curry leaves – 6-7 in no.
  • Sesame seeds – 1 tsp
  • Dry mango powder – ½ tsp
  • Grated fresh coconut – 1-2 tsp
  • Chopped Cashew and raisins – 1 tsp
  • Tomato sauce – 2-3 tsp
  • Salt – ½ tsp
  • Oil – 2-3 tsp

Method of preparation:

  1. Grind soaked moong daal to a coarse paste and add rice flour and after mixing well, keep it aside for 5-10 min.
  2. In a pan add oil, cumin & mustard seeds, curry leaves and chopped onion. Sauté for a while till it becomes slightly pink in color.
  3. Add all the veggies one by one, dry mango powder, salt, grated coconut, sesame seeds, chopped nuts and properly mix all the ingredients for 2-3 mins.
  4. Roll out the veggie mixture in the form of hotdogs.
  5. Make chilla out of moong dal mixture and put one veggie hot dog in between, apply some tomato sauce and roll out the chilla and it’s ready to curb evening hunger pangs! 

Health Benefits Of These Recipes 

  • These are homemade and are absolutely safe for kids.
  • Pizza is junk and consists of blank calories but this one is super healthy as it consists of many colorful veggies, provides vitamins & minerals and wheat flour chapati with spinach & beetroot is always a healthy option!
  • In spite of many sauces, if hung curd and tomato sauce is used, it is absolutely good for health.
  • Moong Dal cheela & Sesame Seeds are rich in protein. Sesame seeds support bone health and when stuffed with healthy filling, there is nothing more perfect than this.
  • These recipes satisfy the kids’ emotional part as they are colorful and look exactly what they want from the outside.

We hope you enjoy these Healthy Recipes For Kids. Do try them out, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

To get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii Personalised Health Coaching here. 

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