Fitness Archives - Page 12 of 42

June 26, 2023 By Parwage Alam 5 Comments

How You Can Use A Skipping Rope To Get Healthier!

Do you remember skipping during childhood and competing with friends to find out who could skip the fastest? Those memories of my childhood always bring a smile to my face. I used to enjoy skipping a lot! There were several games we used to play with the skipping rope and it was one of the cheapest games that one could purchase. The best part about a skipping rope, even today, is that people of all ages can use it.

Benefits Of Using A Skipping Rope

I did not realize the benefits of using a skipping rope till I became a coach. It is not just used for playing as we did during childhood but it’s a fantastic workout tool. If you don’t find the time to go to a gym or workout, you can try skipping for 15 minutes and that’ll be enough to burn off a decent amount of calories.

Apart from burning calories, it can help you improve your footwork, speed, coordination, stamina, agility and it also strengthens your leg, abdominal, back, chest, arm and shoulder muscles.

How To Jump Rope?

Beginners should jump twice between each rotation of the rope. The basic aim here is to get your abdominal and calf muscles into shape. While skipping, you have to be careful that your arms do not move. You should rotate the rope with the circular movements of your wrists.
You should not jump very high. Jump 1 to 2 inches off the floor, giving rope just enough space to slip under your feet – only the balls of feet should touch the floor.
Keep your elbows close to your sides as you rotate the rope. The movement comes from the wrists and forearms and not the shoulders.
If you tire out before you finish the workout, drop the rope, but keep arms and legs going.
To find a rope that fits, place one foot in the center of the rope and lift the handles – they shouldn’t go past your armpits.

How To Select A Skipping Rope?

Popular ropes include the speed rope, the digital rope and weighted rope. (Whatever you get, make sure the length is correct. The way to measure it is to stand in the middle of the rope, & the handles should come up to your waist, lower ribs – if it reaches your shoulders it’s too long.)

Speed Rope: It is lightweight and great for speed. Mostly used by elite athletes to develop footwork, coordination and conditioning. For example, boxers use a speed rope during their general strength and conditioning workouts.
The digital rope: A digital jump rope will count the number of jumps you have made. It will also keep track of the number of calories you burn during each jump rope training session. Some will also keep track of the length of the workout. For more features, you can check out the GOQii Smart Skip.
Weighted jump rope: It has weighted handles. The idea behind this rope is that the extra weight on the handles provides an extra workout for the upper body like wrist, forearm and triceps strength.
Leather Jump Rope: A good-quality leather jump rope is a great choice for serious workouts. These ropes either have plastic or wooden handles, and a strip of leather for the rope. Compared to the cloth jump rope, a leather jump rope turns much faster, providing a serious cardio workout. Professional boxers have used leather jump ropes for years when training.
Beaded Jump Rope: It consists of plastic beads strung on a thin piece of nylon cord. Like cloth ropes, beaded jump ropes are very economical. These ropes are fun for a while, but are not recommended for intense jump rope exercising.

To know the appropriate rope length as per your height, please check the following chart:

Your Height	Jump Rope Length
Up to 4’6″	6 foot
4’7″ to 5’6″	7 foot
5’6″ to 6’	8 foot
Over 6’	10 foot

Kids Jump Rope: The jump ropes for children need to be shorter than adult ropes. It is the best to start with a beaded rope, because they don’t tangle as easily. Make sure that the rope is not too short, or it will lead to too many errors and the child may get discouraged.

Skipping Routine To Help You Knock Off Belly Fat

Warm up for 5 minutes by skipping at slow to medium speed
Take rest for one minute
Skip for 1 minute as fast as you can
Take rest for 20 seconds
Again skip for one minute as fast as you can
Then again take a rest for 20 seconds, and repeat again for 10 minutes.

Reason behind of this type of skipping is that it enables you to improve your cardiovascular as well as muscular endurance and it will help you to burn more calories.

If you want to track your skipping rope workout, get the GOQii Smart Skip that comes with a high performance intelligent skip counter as well as 3 skipping modes:

Free Mode: Skip freely for normal cardio workouts as per your level
Time Trial Mode: Challenge yourself against the clock by setting a time based skip target.
No. of Skips Mode: Set a minimum number of skips as a target for you to beat.

Apart from this, it can also help you track the calories burned, skipping speed, monitor heart rate, fat burn and more. You can get the GOQii Smart Skip, here.

We hope this article helps you. For more on fitness and workouts, check out Healthy Reads or consult a GOQii Coach by subscribing to Personalised Health Coaching here.

Get Active and #BeTheForce

June 22, 2023 By GOQii Leave a Comment

सूर्य नमस्कार के 8 अतुल्य स्वास्थ्य लाभ

सूर्य 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

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।
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।
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।
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।
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।
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।
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।
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 |

June 19, 2023 By Aruna Bhatia Leave a Comment

5 Biggest Workout Mistakes You Need To Avoid

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

#BeTheForce

June 12, 2023 By Mohammed Tufail Qureshi 1 Comment

All You Need To Know About Creatine

If 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.