Fitness Archives

November 16, 2020 By Swati Savla Leave a Comment

Cardio For Weight Loss: High Intensity vs Low Intensity

We are well aware that Cardio is the best form of exercise to achieve any kind of weight or fat loss. But to understand the intensity required to achieve this, is still a little unclear. While researching, I kept coming back to the same question, what’s better – high-intensity or low-intensity training? There’s just way too much information trying to sway readers without considering their individual goals and needs.

Don’t worry! We’ve put together a few things you should know about in this article. It will give you a better idea of what low-intensity and high-intensity cardio training mean and will also help you decide which one you should go for!

Low Intensity Cardio

This workout encompasses consistent movements anywhere between 30-60 mins. It includes walking, cycling, swimming, light jogging, etc. The intensity is approx 40-60% of your maximum heart rate (your maximum heart rate = 220 – your age).

Benefits:

Consistent movements help maintain a steady heart rate (one can talk while doing any of these exercises)
You use more oxygen in these kind of exercises (hence fat is used as energy source)
Helps reduce the risk of cardiovascular disease by promoting good blood circulation
Reduces hyperglycemia (elevated blood sugar levels) in people with diabetes
Builds muscular endurance

Disadvantages:

Due to the principle of adaptation, the body quickly adapts to become more aerobically efficient. So only doing low intensity training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss or when you hit a plateau.
To keep up with the body’s quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started.

High Intensity Workouts

These workouts include quick, intense exercise bouts and short rest periods. Ranging from 4-30 minutes max. These types of workouts include a combination of sprints, burpees, squats, jumping jacks, pushups and an endless variety of other drills using only body weight or sometimes equipment like dumbbells or kettlebells. The intensity varies from 70-90% of maximum heart rate with 60-65% max heart rate in rest periods.

Benefits:

No equipment or gym needed as it can be done anywhere (great for frequent travelers)
Helps build muscle mass
Time efficient: energy is burned more quickly and even after exercise
Anaerobic exercise, since there is no time for oxygen consumption, the body burns more carbs
Because of the oxygen debt created, the body consumes extra oxygen post workout (EPOC- excess post-exercise oxygen consumption) and hence, continues burning fat post workout as well. So it has the dual benefit of carb and fat burning.

Disadvantages:

The body requires a day or two post HIIT for recovery, so this form of workout cannot be done daily.
It is physically intense! They are also harsh on your joints due to the high impact forces created in exercises like Burpees or Squat Jumps. So, if you’re just starting your fitness journey or have weak joints, HIIT cardio may not be the best place to start.

Which One Should You Choose?

It depends on you, your current level of fitness, your preferences and goals. Low-intensity is a great place to start if you have not worked out for a long time or are recovering from an injury. But if you already have experience and want to switch things up, lose some weight quickly or finally achieve your goal of going faster or further, give intervals a try. Don’t forget to be mindful of your body. Take breaks when you need to, don’t overtrain. Your body needs to rest, heal and progress!

We hope this article on cardio for weight loss helps you achieve your goals! To learn more, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Stay active and #BeTheForce

November 10, 2020 By Hajra Mithani 1 Comment

Dietary Supplements For Bodybuilding: Who Needs Them and When

With everyone focusing on their health, we’re also getting to hear about dietary supplements which improve our health or build our bodies and we’re probably consuming them without knowing their uses or side effects as well. There are many young athletes who want to excel at their respective sport but most of them haven’t mastered the art of proper eating behaviors to sustain a healthy lifestyle. Influenced by peers, social media or ads which claim incredible effects, there are many people who are turning to these dietary supplements.

What Are Dietary Supplements?

Nutritional or dietary supplements are basically taken to meet our nutritional requirements. These include:

Whey Protein
Casein
BCAA (Brand Chain Amino Acid)
L-Arginine

1. Whey Protein
Whey is essentially a milk protein consisting of essential amino acids which are absorbed quickly by the body. It is one of the safest proteins out there and can be used by beginners as well as bodybuilders. It’s purpose is to fulfill your daily protein requirement whether you workout or don’t. It promotes lean muscle mass growth and helps with muscle protein synthesis. Just ensure that you buy it from authentic sources because of adulteration and avoid any variants which have added sugars. If your purpose is to lose weight, start with a weight training regime along with whey protein consumption. Ideal time to consume whey is within 15 mins after your workout.

2. Creatine
It is an amino acid found in the muscle cells which is responsible for producing energy through the anaerobic pathway. It boosts power, helps improve strength, increase lean muscle mass and helps the muscle recover more quickly during exercise. There should be a good intake of water and the person must follow a proper diet for creatine to be absorbed by the body. Creatine supplements should not be taken along with food. Creatine doesn’t give instant effect and it should be taken in regular cycles. This is not for everyone though. Avoid using it if you’re a beginner as your muscle density isn’t built as much as an intermediate or advanced level bodybuilder. It should be taken post your workout within 20-30 minutes. Please note that too much creatine can harm your body so use it in moderation.

3. BCAA
BCAA are a group of 3 essential amino acids: leucine, isoleucine and valine. They increase protein synthesis and muscle growth, reduce fatigue, reduce tiredness after exercising, prevent muscle loss, rapidly absorbed by the body and provide additional fuel for working muscles.

The ideal time to consume BCAA is during exercises when sports drinks/carbohydrates are not required. It can be mixed with water and consumed.

4. L-Arginine
It is needed in the synthesis of most of the proteins and hence it helps increase muscle mass. In simpler terms, it expands your blood vessels, allowing more blood flow to reach your muscles which help you get a good pump during your workout. It’s great as a pre-workout supplement as it supports your body during workouts. A bodybuilder, strength or endurance athlete can take L-Arginine. The ideal time to consume L-Arginine is 30 minutes before a workout.

All of the above supplements are readily available on the GOQii Health Store – within the GOQii App. Remember that supplements cannot replace proper meals. So follow a proper diet and back it up with dietary supplements depending on your goal. We hope this article helps you! For more on fitness and nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

November 9, 2020 By Jigna Sheth Leave a Comment

Effective Stretches For Muscle Recovery After A Workout

Every athlete, no matter how good, always follows a workout pattern to avoid injury, pain or stress to muscles. This usually begins with a warm up and ends with a cool down. Both are necessary as they improve performance, reduce the risk of injury and decrease muscle tension. They also improve flexibility, keep the blood flowing and help one attain better posture while reducing any aches and pains. If you have been skipping stretching due to a lack of time, we can try some of these quick, simple and effective stretches for muscle recovery after every workout.

Stretches for Muscle Recovery Post Workout

To get started, we must focus more on the muscles used during the workout.

1. Gentle Walk or Jog

A very light jog or walk is the simplest and the most perfect way to cool down naturally. You can do spot jogging or move around the room at a normal walking pace.

2. Hip Flexor Stretch in Lunge Position

Get into the lunge position starting with both hands on the left knee
The right knee and calf should be on the ground
Now use your right hand to slowly pull up your right foot until you feel a stretch in your hip area
Hold the position for 20-40 seconds
Slowly release and repeat for the left leg

3. Toe Touch

Stand with the feet together or shoulder-width apart
Keep the knees straight, do not lock it
Bending at the hips, slowly lower the head down toward the knees, keeping the back as straight as possible
Reach towards the toes, and let the neck relax
Hold for up to 20-40 seconds
Rise slowly back up to standing position.

4. Standing Calf Stretch

Stand near a wall with feet shoulder width apart
Place one foot in front of the other, front knee slightly bent.
Keep your back knee straight, your heel on the ground, and lean toward the wall.
Feel the stretch all along the calf of your back leg.
Hold this stretch for 20-30 seconds.

5. Standing Quad Stretch

Stand upright with your feet together
Raise the heel of one leg up behind you and pull that leg up towards your butt with your hand
Keep pulling your leg up until you feel it stretching your quad, but not to the point of pain
Hold the stretch for a few counts and then switch sides

6. Seated Hamstring Stretch

Sit down with both legs straightened out in front of you, knees and heels together. Then reach both arms forward towards your toes to feel a stretch through the back of the legs.
If possible, try and hold your toes in this position for a minimum of 60 seconds while taking deep, slow breaths
Keep your legs straight, without letting the knees buckle. If you’re unable to reach your toes while keeping your legs straight, you can hold the end of a towel looped around your foot
As you hold this stretch and feel your muscles start to adjust and relax, you can start going deeper on your exhale and hold, which will slowly increase your hamstring flexibility

7. Seated Twist

Sit on a mat and stretch the legs out in front of the body
Bring the left leg over the right leg and place the left foot on the floor, bending the left knee
Twist to the left and use the right arm to press the left knee gently inward
Hold for 30 seconds
Untwist and repeat on the other side

8. Overhead Tricep Stretch

Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension
Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back
Bring your left hand up to gently pull your right elbow downward
Hold this stretch for 20 to 30 seconds before switching arms
Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.

9. Child’s Pose

Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs
Lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground
Hold for 30-40 seconds
Bring the arms back in and slowly sit up

Few Tips To Prevent Injuries

Do not over stretch yourself, listen to your body and stop if you feel pain
Maintain correct posture, or else you might end up stretching the wrong way which will cause more harm than good
Inhale and exhale through your stretches
Always start at a slow pace to last longer.

If you have any injury or medical condition, perform the stretches under supervision and talk to your healthcare provider before starting any program. If you’re unsure on how to perform stretches correctly, do it under a certified trainer’s guidance. Alternatively, you can also check out our LIVE sessions by experts on GOQii Play for muscle recovery stretches.

We hope this article on effective stretches for muscle recovery helps you. For more articles on fitness, check out Healthy Reads now!

#BeTheForce

October 5, 2020 By Palak Mittal 1 Comment

Exercise Hacks To Stay Fit At Home

With gyms re-opening slowly, it is understandable if you’re worried! With no gym to get you pumped and the general lethargy of being indoors might be getting to you now. If you’re worried about getting that workout burn, we’ve got some exercise hacks that will get your blood pumping!

Exercise Hacks to Consider

Brooming & Mopping the Floor: With no maids to aid you, this is a task you’ll have to do yourself. Sweeping and mopping has its own benefits. For one, it can be used as a workout if done in a squat position and two, cleaning the whole house will keep your activity levels up!
Water Bottles: can be used as dumbbells for your regular exercises. Exercises which simply can be done with water bottles are squat with a front raise along with lunges. Ensure your knees don’t go beyond your toes when you squat or lunge. Then biceps can be trained by doing front raises, side raises, curls, etc.
Wall Sits: Walls of your living room can be utilised to train or tone the body. With the back flat against the wall, arms straight, try to sit as if sitting on a chair and hold yourself for 30-60 secs or more if possible. Slowly and gradually increase the holding time. This is a good exercise for glutes.
Staircase Workout: Now, with the staircase, we have a number of exercises that can be done:
1. Stair Jogging: Start climbing stairs as if you are jogging, then come back down but keep your knees soft. Repeat for 3-4 times.
2. Box Jump: Keeping feet shoulder-width apart, jump off the ground with both feet on the step into a squat position (knees should be bent to better absorb the shock of that jump), step down one foot after the other. Do 10 reps or more if needed.
3. Bent Knee Push-ups: Simple push-ups by assuming yourself in a push up position with bent knees and feet crossed at back. Keeping your head, neck and back in one line. Slowly lower yourself towards the stair bending your elbows. Then push back to the starting position. Inhale as you go down and exhale on your way up.
4. Mountain Climbers: In a plank position with hands firmly on the stair and head, neck and spine is in a straight line. Bring each thigh towards the chest one by one, keeping knees towards the elbow.
Blanket Battle Ropes: Hold the both ends of your blanket in each hand and move your arms in an up-down motion for a minute by bending your knees. Ensure your knees don’t extend beyond your toes. Keep your head, neck and spine in a straight line.

Apart from these easy exercise hacks, you can also try yoga, surya namaskar and other body weight exercises to keep yourself active. Variations and other home workouts for everything mentioned in this article can also be found on GOQii Play – demonstrated by fitness experts.

So get your game face on and #BeTheForce!