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सूर्य नमस्कार के 8 अतुल्य स्वास्थ्य लाभ

Suryanamaskarसूर्य नमस्कार का शाब्दिक अर्थ है सूर्य को नमस्कार। यह 12 योग आसनों का एक संयोजन है, जहां शरीर, मन और आत्मा को पूर्ण तालमेल में लाया जाता है। आपकी सेहनशक्ति पर निर्भर करता है कि आप कौन सा सूर्य नमस्कार कर रहे है ,क्यों कि यह सेट्स में किया जाता है – कुछ 12, कुछ 15, जबकि कुछ 30 सेट्स। वैज्ञानिक रूप से भी सूर्य नमस्कार के कई फायदे हैं। आइए उन्हें विस्तार से समझें!

सूर्य नमस्कार के फायदे

  1. स्ट्रेचिंग और लचीलापन: 12 आसन जो सूर्य नमस्कार का हिस्सा हैं, यह सुनिश्चित करते हैं कि शरीर के हर हिस्से का व्यायाम हो। इसके साथ आने वाले लचीलेपन पर विश्वास करने के लिए अनुभव करने की आवश्यकता है। यह पूरे शरीर और रीढ़ की हड्डियों, जोड़ों और लिगामेंट्स के लिए बेहद फायदेमंद है।
  2. इंटरनल ऑर्गन की कार्यप्रणाली में सुधार करता है: विभिन्न अंगों  के हिस्सों में में रक्त प्रवाह बढ़ता है और उनके कामकाज में सुधार लाता है। परिणामस्वरुप आपका पाचन तंत्र और गुर्दे बेहतर कार्य करने वाले हो जाते हैं, जो भोजन से पोषक तत्वों के बेहतर तरीके से एब्सॉर्ब और मेटाबोलिक वेस्ट को निकलने में मदद करता हैं। पेट में अटकी हुई गैसों और बेहतर एंजाइम के सिक्रेशन से स्वाभाविक रूप से डिटॉक्स होता है।
  3. वजन कम करना: वजन कम करने के सबसे सिद्ध तरीकों में से एक है रोजाना सूर्य नमस्कार करना। यह एक संपूर्ण कसरत है जिसमें पूरा शरीर शामिल होता है और पेट के आसपास वजन कम करने के लिए बहुत ही लाभदायक है। यह भी साबित हो चूका है कि यह थायरॉयड ग्रंथि के कामकाज में सुधार लाता है, जो मेटाबोलिज्म में महत्वपूर्ण भूमिका निभाता है।
  4. हड्डीयों का स्वास्थ्य: परंपरागत रूप से, यह सुबह के समय, सूर्योदय के समय किया जाता है, जो यह सुनिश्चित करता है कि शरीर को विटामिन डी की आवश्यक मात्रा मिल सके। यह हड्डियों के अच्छे स्वास्थ्य के लिए आवश्यक है।
  5. स्ट्रेस बस्टर: स्ट्रेस रिलीज कई तरह से होता है। डीप फोकस्ड ब्रीथिंग उनमें से एक है। आसन करते समय श्वास पर नियंत्रण बहुत आवश्यक है और इसलिए तनाव नियंत्रण सुनिश्चित किया जाता है। विभिन्न मांसपेशियां और हड्डियाँ स्ट्रेस से तनावपूर्ण स्तिथि में आ जाती हैं, और स्ट्रेचिंग के द्वारा इन तनावों को दूर करने में मदद मिलती है। वर्कआउट के दौरान दिमाग भी शांत रहता है और इसलिए तनाव से राहत और भी बढ़ जाती है।
  6. अनिद्रा से राहत: जिन लोगों को नींद नहीं आती उन्हें नियमित रूप से सूर्य नमस्कार करना चाहिए। तनाव से राहत और संपूर्ण कसरत दोनों ही अच्छी नींद सुनिश्चित करते हैं।
  7. मासिक धर्म चक्र में सहायक: जिन महिलाओं को मासिक धर्म चक्र के दौरान ऐंठन होती है, उन्होंने इस व्यायाम को शामिल करने से बहुत अच्छा सुधार दिखाया है। यह रक्त परिसंचरण में सुधार के लिए अनियमित मासिक धर्म वाले लोगों को लाभ पहुंचाने के लिए भी दिखाया गया है। सूर्य नमस्कार करने वाली गर्भवती महिलाओं की नॉर्मल डिलीवरी होने की संभावना अधिक होती है।
  8. चमकती त्वचा: टॉक्सिन्स और तनाव से मुक्ति के साथ, चमकती त्वचा इस व्ययाम कि एक महत्वपूर्ण देन है !

हमें आशा है कि सूर्य नमस्कार के ये 8 लाभ आपको इसे अपनी दिनचर्या का हिस्सा बनाने के लिए प्रेरित करेंगे। इस बारे में अधिक जानकारी के लिए कि योग आपको एक स्वस्थ और पूर्ण जीवन जीने में कैसे मदद कर सकता है, स्वस्थ लेख देखें या यहां पर्सनलाइज्ड हेल्थ कोचिंग के लिए सदस्यता लेकर GOQii कोच से पूछें | 

 

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5 Biggest Workout Mistakes You Need To Avoid

workout mistakes

The importance of good exercise is known to us all. Some of the benefits of regular exercise include improved heart health, bone and muscle strength, improved immunity, better digestion and sleep among others. But let’s also throw some light on five basic and common workout mistakes that most of us usually make while beginning on an exercise regime.

5 Workout Mistakes To Avoid

1. Ignoring Warm Up and Skipping Cool Down
A warm up routine increases blood flow to our muscles. It’s purpose is to prevent injuries by increasing core and muscle temperature. A good warm up also increases the range of motion. In its absence, we may place unnecessary strain on our heart and lungs, risking injury. It’s the same when we skip a post workout cool down. Cool down allows body temperature, blood pressure and heart rate to return to normal, reducing the chances of fainting and dizziness. Also, cool down stretches allow the muscles to stretch and relax.

2. Being Inconsistent
People are very enthusiastic at the beginning of a new workout regime and with this enthusiasm, they tend to go too fast and burn out. Instead, one should progress slowly and gradually, starting with exercises that are suitable and aligned to their current fitness level. It’s important to maintain consistency.

3. Not Getting Enough Sleep
Sleep is majorly underestimated. A good six to eight hours of sleep doesn’t just energize your body but also helps muscle growth, recovery, strengthening the immune system and virtually all aspects of health. It definitely is worth adjusting your schedule for.

4. Not Analysing Progress The Right Way
Not monitoring and listening to your body cues is probably the biggest workout mistake you can make. Always keep a tab on checking body part measurements as muscle growth may not be visible on a scale. Paying attention to how you feel throughout your workouts and checking results will make your workout more effective and meaningful.

5. Improper Hydration
In an hour of exercises, the body loses almost one fourth of its water content. This may lead to muscle fatigue due to lactic acid build up as well as cramps. One should be careful not to drop hydration levels and take small sips of water between workouts as well as pre and post workout. Drinking enough water (2.5-3 liters a day) helps in better absorption of protein, vitamins and minerals from food.

We hope this article helps you avoid these common workout mistakes. Do leave your thoughts in the comments below. For more on fitness and workouts, check out Healthy Reads or get personalized health advice from a GOQii Coach by subscribing here: https://goqiiapp.page.link/bsr

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All You Need To Know About Creatine

CreatineIf you regularly workout in the gym chances are that often you could get some sorts of advice in terms of what you should be eating, which is the right protein supplement that you should take, etc. Getting advice is one thing and but, nobody should take any supplement or put anything in their body without weighing the benefits and risks first. This goes for everything from beer to marshmallows to the amazing amino acid called Creatine.

What Is Creatine?

Creatine is a combination of three different amino acids, glycine, arginine, and methionine. Creatine is a well known substance, and while it offers benefits in terms of muscle and strength gain, it can also generate an energy boost that assists muscle recovery and decreases muscle fatigue.

When you take creatine in the powder form – it is in your blood stream for about 1 – 1.5 hours. For muscle growth, the creatine must be absorbed into the muscles. If you are working out and deplete your creatine supply in your muscles and you have creatine available in the blood stream, your muscles can replenish their creatine supply from the creatine in your blood.

How Does Creatine Help You? 

It is a naturally present nutrient in foods like meat, to some extent in certain types of fish but in low quantity. It gets stored in the muscle & regenerates ATP to produce explosive power output. Everyone from gym users, bodybuilders, power sports players to endurance athletes can see lean muscle gains, increased endurance, speedy recovery and improved performance with creatine.

When Should You Take Creatine? 

It is recommended to take creatine monohydrate with a simple carbohydrate source to help it absorb more quickly. A good time to take creatine would be right after your workout and early morning after waking up. It is highly absorbed post workout and first thing in the morning.

On rest days, creatine can help muscle recovery and can be consumed early morning after waking up along with simple carbs.

Creatine draws water to the muscles, so if you are not drinking enough water, dehydration and muscle cramps can be an issue. Also, due to the accumulation of creatine in the small intestine, you may experience stomach pains, diarrhea and an upset stomach. So drinking water and proper dosage is highly recommended.

Best taken in a cycle, 2 months on and 1 month off – 5gm/day.

If this article helped you, let us know in the comments below. You can find more articles on fitness here. To get more expert advice like this, speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

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Dietary Supplements For Bodybuilding: Who Needs Them and When

dietary supplementsWith 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! Find more articles on fitness and nutrition here. You can also get all this information and more, directly from a GOQii Coach by subscribing to Personalised Health Coaching here. 

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