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Top 10 Weird Excuses We Make To Skip A Workout

excuses to skip a workoutPulling someone out of bed for a workout can really be a task! In the field of health and fitness, we have come across people giving some very fickle excuses that are just not valid. We are writing this article not to help you make those excuses, but to convey the fact that these excuses are invalid. We need to get stronger and workout harder!

Top 10 Excuses We Make To Skip A Workout 

  1. I Just Ate A Meal: We agree there should be a good 2 hour gap between your meal and workout but does this qualify as a reason to not workout? If you have just eaten your lunch, schedule your workout towards late noon or evening. But, include it in your “to-do” list. Do not skip it.
  2. I am not going to wear my “brand new” shoes for a run: If you aren’t wearing them, then why did you buy them? To walk the ramp or just look at it and feel good? Unless you are heading for some mud run or splash in a mucky puddle, they are going to remain the same. Shoes are meant to get dirty. It is very important you wear the new shoes and run as you need to break into them as well.
  3. I Can’t Afford a Gym: One doesn’t need to go to the gym to be fit. The roads are your playground and your coach is your motivator. Running, trekking, walking and stair climbing are some accessible and free ways to get fit. In fact, you can even tune in to GOQii Play sessions or subscribe for GOQii Pro classes for one-on-one coaching from fitness experts. The sessions are pretty affordable too and you can do it from the comfort of your home!
  4. I Don’t Have the Time: This one is probably the most common excuse. A workout does not need to last for an hour. 15-20 minutes is also good enough. If that too sounds like a lot to spare for your health, then you should definitely be working out because such a thought itself is an indicator of stress. Set your priorities right! Break into some HIIT‘s (High Intensity Interval Training). Have a Smart Workout.
  5. I Feel Sick: Now this sounds like a genuine one. A viral fever, dizziness or any condition that requires extra care are excused. But, days when you suffer from a mild headache, feel heavy, PMS or just not feel a 100%, a little exercise will actually help. Your body needs to get rid of the toxins.
  6. I’m Too Tired: Next time, tell yourself, “10-15 minutes of a quick workout and I shall head home for a nap”. As a result of this you shall end up taking a nap with more satisfaction and contentment.
  7. Blame My Crazy Travel Schedule: This is the time when Tabata, body-weight exercises, living-room workouts and other HIIT’s will make more sense to you. Most hotels already have the facility of an in-house gym. Avail that. Or else, take a brisk walk and explore your new surroundings. One more tip that comes handy is to book your room above the 3rd floor, so that you get a chance to climb the stairs.
  8. I Worked Out Yesterday: One bite of pizza doesn’t harm you. Similarly, one day of activity is not going to help the goals you have set for yourself. We need to be consistent for at least 21 days till it becomes a habit (rest days included). It’s a lifestyle change. The old saying, ‘Tomorrow never comes’ still holds true.
  9. My Buddy Did Not Turn Up: OK! This is serious! You need some serious motivation. Go solo, that’s alright. More often than not, we are so dependent on our friends for any outdoor activities and this holds true for workouts as well. You can’t always wait for company to workout.  You are your own individual and cannot allow someone else to impact your fitness goals.
  10. Bad Day at Work/Home: This calls for some “me” time then. Trust me, a workout will definitely make you feel better. It will refill your confidence, relieve your stress and elevate your mood. Whenever you feel like ‘it wasn’t your day’, get your favorite workout into the picture and work off that tension.

Remember that the only person standing in your way is ‘YOU’. Go ahead and take a step towards a healthier lifestyle. Your body will thank you for it! Did we miss out on anything? What are the most common excuses you have heard? Share them with us in the comments below!

Find more articles on getting fit and living a healthier lifestyle here. To never skip a workout and stay motivated at all times, join a live and interactive GOQii PRO class conducted by a certified expert. Book a class now from the GOQii App.

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Ice Therapy or Heat Therapy: Which One Should You Use?

heating-pad-heat-therapy-joint

Whether you run a marathon or go for a trek, you come back with some amount of soreness of the muscles. There’s a possibility of soreness even after a strenuous gym workout. When some of my players experience minor aches and pains, I often tell them to “drink lots of water and stretch“. Apart from drinking water and stretching, there are 2 routes which are commonly used for pain relief:

  • Cryotherapy or Ice therapy
  • Thermotherapy or Heat therapy

Which therapy you use, depends on the situation and the kind of pain/injury. Let’s go over some markers which might be useful to you.

Ice Therapy: What Happens When You Do It?

Our body has skin receptors which pick up different sensations that include touch, pressure, pain and temperature. If you look in to these skin receptors, you will find out that the body has more cold receptors than heat receptors.

When you use ice therapy or apply ice, your skin activates the cold receptors and they block the sensation of pain. After an injury, the area might be red and swollen. Applying ice will help in reducing or preventing the inflammatory response. Ice causes vasoconstriction (narrowing of blood vessels) which reduces blood flow temporarily.

How Do You Use It? 

  • Ice packs (frozen packets): These are the best and most portable option as it will adapt and mold to the body part accordingly
  • Ice in a towel: You can also hold ice in a towel and apply it on the injury. The towel will provide additional compression
  • Using a light cloth: If you have sensitive skin, keep a barrier between the skin and ice. A thin cloth or light cotton one can help

When Should You Use Ice Therapy 

You can use ice therapy under the scenarios mentioned below:

1. If the injury is sudden and acute: Ice therapy will help in preventing swelling and will provide relief from the pain by reducing the blood flow to that area.

For example: If you sprain your ankle during a marathon, trekking or while working out in the gym, apply a pack of ice to reduce the swelling. The sooner you apply the ice, the better.

2. Soft tissue injuries: Applying ice after a strenuous workout will help in relieving the muscle soreness and aid the recovery process.

Try using ice therapy 4 times a day for 2 days. If the pain persists, you should visit your doctor or physiotherapist.

When Should You Avoid Using Ice Therapy?

“Ice is good, but not always!” Below are scenarios where ice therapy might make your situation worse.

  • Avoid applying ice on open wounds
  • If you are a high B.P patient, avoid ice therapy on the shoulder and near the neck region. It will raise the systolic and diastolic pressure because of decrease in blood flow
  • Do not apply ice before a workout but if your workout consist of stretches, then apply ice for healing the acute injury
  • If you have issues with blood circulation
  • If you have stiff joints, applying ice will increase the stiffness
  • If the pain becomes chronic i.e. more than 72 hours, it is not a good option as now ice is not needed to stop the blood flow
  • If you have a persistent lower back pain, ice therapy won’t work.

How Long Should You Continue With Ice Therapy?

You need to be careful about the icing duration as excess of icing might cause pain due to lack of blood flow. If you have sensitive skin, applying ice directly to the skin might not be a good option.

  • For a minor post workout injury, 15min is the most optimal time
  • To deal with acute soft tissue injury, 10min session is optimal
  • Deeper the injury, longer the icing time. For example, hamstring injury might need longer icing time then an injury on the finger

Heat Therapy: What Happens When You Do It? 

Like Ice therapy, heat therapy is also used for relieving pain and aids the healing process. When you apply heat to the injury, unlike ice therapy which first causes vasoconstriction and then vasodilation, heat therapy directly causes vasodilation which increases the blood flow to the injured part.

How Do You Use It? 

  • Whole body heat therapy: This includes steam, sauna or a jacuzzi which can be used to relax your entire body
  • Heat packs: Applying a heat pack without direct contact to the injured part is a great way to aid the healing process.

When Should You Use Heat Therapy?

  • You can use heat therapy for chronic pain. After 72 hours, once the injury has crossed the acute stage and the inflammation is reduced, heat can be giving to aid the healing process.
  • Heating can reduce your stiffness as well because it increases the blood flow to the stiff part making it more flexible.

When Should You Avoid Heat Therapy?

  • Do not apply heat to a fresh injury. This can cause increase of blood flow which can increase the inflammation.
  • Never apply heat to the places where it is swollen. Only ice should be used till the swelling reduces.

How Long Should You Continue With Heat Therapy?

  • 18-20 mins is the most optimal time for a heat therapy session. Please note that this doesn’t remain the same for all as it entirely depends on the type of heating method used.
  • It is advisable to keep a barrier between the skin and the heat pack to avoid direct contact and feel a burning sensation.
  • Comfort level is very important in heat therapy sessions. You should get optimal heat, excess of it might make you uncomfortable. 

These are the basics about Ice and Heat therapy. It should help anyone who is working out or running a marathon or goes for a trek very often. So, the next time before reaching out to any painkillers or pain relief ointments, reach out to the things mentioned in this article! But if you are not sure about your injury, it is always better to speak with your coach, doctor or any physiotherapist.

If this article helped you, let us know your thoughts in the comments below. Find more articles on fitness here.

Still not sure whether you should use ice therapy or heat therapy? Speak to one of our experts by subscribing to GOQii’s Personalised Health Coaching here.

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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.

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Effects Of Different Medications On Exercise

Effects of Different Medications on Exercise Either you or somebody you know might be on some kind of long term medications! I am not talking about somebody who takes an aspirin or a paracetamol or some antipyretic. When I say long term medications, I am talking about cholesterol, blood pressure and blood sugar lowering drugs. When a patient usually gets on any of these drugs there are high chances that they are on them forever!

Each one of these medications has a tremendous impact on the body which comes as a blow if you’re an exercise person! Every medication has a different set of action, so here are some points for you to keep in mind.

1. Cholesterol Medications

The most commonly used cholesterol medication is statin. The generic names of these drugs available are usually Rosuvastatin, Atorvastatin, Fluvastatin, Lovastatin, Pravastatin, Simvastatin and Pitavastatin.

Note: To check which statin is your medication, check behind the tablet. If it is not mentioned, check it on the company’s site

Effects Of Cholesterol Medications On Exercise 

Statins deplete CoEnzyme Q10 in the body, which is very important for muscles to produce energy. This will affect your strength training routine and your post strength training recovery will be slow. It might also lead to rhabdomyolysis which means muscle death – it is definitely not good.

What Can You Do?

  • The first thing which you should always try is getting off statins as soon as possible with some changes in your diet and exercise routine. You can ask your coach to help you with this! Let your doctor change your medicines and your coach can guide you with the diet and exercise routine.
  • While you are on a statin, you should always try a gradual progress. Do not rush into any kind of exercise routine. Give your body enough time to get adapted.
  • Take longer recovery time. Instead of having a 1-day gap between your strength training schedules, you can take a 2 day gap which will give your muscles more time to recover. You can do light workouts on the day when you don’t plan to do strength training.

2. Beta Blockers

This is a group of medications is used to lower high blood pressure. The most commonly used beta blockers are atenolol, bisoprolol, propranolol and metroporolol.

Note: To check which beta blocker is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of Beta Blockers On Exercise

People who are on beta blockers see that their heart rate is always less no matter what form of exercise they do. Maintaining a proper heart rate during different activities is very important for having good cardiac health. People taking beta blockers witness that their heart rate after a sprint and after moderate jogging is exactly the same. In fact, this shouldn’t be the case. It has to be more while sprinting than jogging.

What Can You Do?

  • Instead of checking your heart rate for your exercise progress, start checking your exertion timing
  • If you start panting very soon, note that time. Work on your stamina and then go ahead. Beta blockers will always keep your heart rate low.

3. ACE Inhibitors

These are another set of medications which are used to lower high blood pressure. The most commonly used ACE Inhibitors are fosinopril, lisinopril, quinapril.

Note: To check which ACE Inhibitor is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of ACE Inhibitors On Exercise 

There are 2 types of people – One who has high blood pressure and is not taking any medication and another one who has high blood pressure and is on either a Beta Blocker or an ACE Inhibitor.

If the person without the medication exercises, his blood pressure will come down automatically post exercise. This is called as post exercise hypotension.

This even happens with someone who is on blood pressure medication, but then it can go really very low! That’s the reason people feel dizzy, shaky, nauseous, and experience blurred vision post exercise. Sometimes, the person can faint as well.

What Can You Do? 

  • For obvious reasons, you cannot skip the medications and neither can you skip your workout but you can definitely manage it
  • For people on BP medications, you should cool down a bit longer than an average person. Instead of a 5-minute cooldown, do a 10-minute cooldown
  • Use your tracker effectively. For example, if your heart rate is 140 beats per minute- Post workout it can drop to 110 which is ok. After another minute it might fall further to 90. Hold on. Breathe it. Stretch yourself. Your targeted heart beat should be only 10% more than your RHR (Resting Heart Rate) which is around 60-70 beats per minute.

4. Blood Sugar Lowering Medications

There are different blood sugar lowering medications which affect the body in different ways. Either they increase the insulin function or remove excess sugar out through urine or they decrease the amount of carbohydrate absorption in the body.

For a non-diabetic person, while exercising, there are different hormonal fluctuations which happen. Adrenaline is released followed by a surge in cortisol levels and these hormones raise blood sugar levels. To bring this down, pancreas secretes another hormone called insulin which brings the elevated sugars down. So, the fluctuation is not seen, whereas this is not the case in people with diabetes.

Some medications can cause hypoglycemia (Blood sugars below 70) in diabetics.

What Can You Do? 

  • In this case, nothing can be done apart from monitoring
  • Check your blood sugar levels before exercising, middle of the exercise and post workout
  • Keep half a glass of fruit juice or 1 glass of milk with you always! If the sugar drops, please consume either of the two.
  • Do strength training, reduce your carbohydrates, add enough proteins to your routine and ask your doctor to reduce your medication.

If this article helped, let us know in the comments below. You can find more articles on fitness here.

If you need help or have any queries regarding the information above, drop us a comment or speak to a certified expert directly by subscribing to GOQii’s Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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