Fitness Archives - Page 2 of 43

October 11, 2025 By Anushree Ashtekar 6 Comments

How Much Water Should You Consume Before, During & After A Workout?

Water is an indispensable part of our daily diet. It makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. Thirst is a late indicator of dehydration. When thirsty, our body is already dehydrated at a cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. Along with the diet, we must also pay attention to what and how much water we drink, especially before, during and after a workout.

Why Is Water Intake Important?

1. Pre-Workout Water Intake
If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramps easily. That is essentially because water forms a major part of our muscles and also helps in keeping the joints well lubricated. Intake must start well 2-3 hours before a workout. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much, at least 500-600ml of water 2-3 hours prior to exercise is a must. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

2. Water Intake During a Workout
The consumption here depends on the duration of the activity. If the exercise or sport event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high intensity workout or sport event (marathon, game of football, etc), that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.

3. Post-Workout Intake
We need to pay good attention to eating and drinking right post any workout or exercise. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after a workout, for the next few hours, work on improving your hydration levels. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many a times, your performance during a workout can be improved only with optimum hydration. We hope this article helps you. Do leave your thoughts in the comments below.

For more tips on workouts, hydration and being fit, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalised health coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

October 3, 2025 By Nilakhi Nath Leave a Comment

4 Reasons Why Rest Is As Important As Training

Our world is becoming healthier with people opting for a healthier lifestyle that involves clean eating and staying active. The first attempt to keep ourselves healthy begins by being active. However, being active also means taking good rest after any physical activity. Our body requires a rest period between our workout days. But, there are a few who tend to overdo it. You may see this group of people working out all seven days intensely without a rest day.

Why Is Rest So Important?

Rest means a state when the body is inactive. Inactivity helps the body relax and gives it time to recover strength after any kind of exertion. Our body requires rest because every time we workout, we are tearing our muscles and continuous workout without a rest period may cause further injury to the muscles.

Why Is It Important To Rest After Training?

Resting your body helps in repairing and healing of the torn muscle fibers and enhances the performance. If you don’t rest, you could be prone to facing any of the issues below:

Injuries & drop in performance: Muscle sustains tiny tears when we workout. Rest after training helps in healing those tears. When we do not give rest to the muscle and over-train, then it leads to serious injuries. What happens when you do not sleep for more than 24 hours? You are drowsy, concentration drops and so does your performance. This is exactly what happens with your body when you over train it. The performance drops due to injuries and inadequate rest of the muscles.
Longer recovery time: Due to over training of a muscle, the amount of time taken for recovery increases. If you are working out 4-5 days a week and taking rest for 2-3 days, the time taken to recover is shorter. Whereas, when you do not take rest, the body needs extra time to repair the damages caused by over training. Bigger the damage, longer the recovery time. You can keep your rest period short by taking adequate rest in between your training sessions.
Loss of motivation to train: As you over train the muscles, the performance drops and it also affects your motivation level. Due to inadequate rest, the muscle loses the capacity to grow and instead bear severe injuries. These negative changes in the body affect a person’s motivation levels and leads to loss of interest in the training program. With low interest, one might feel forced to do the workout instead of looking forward to it.
Immunity: When your muscles are over trained and injured, the energy reserved for the proper functioning of your immune system is directed towards the repair of the damaged muscles and bones. As a result your immune system doesn’t function optimally.

To train at your optimum level, take a break and relax your muscles. If this article helped you, let us know your thoughts in the comments below. You can find more articles on fitness and training here. You can also speak to our experts to develop a training schedule as per your needs by subscribing to GOQii’s Personalised Health Coaching here.

Train Smart and #BeTheForce

April 7, 2025 By GOQii Leave a Comment

Put Your Fat on Flame with Interval Training

We all want to lose fat — but when it comes to taking action, the usual excuses show up:
“No time!”
“Too hard!”
“Same routine gets boring!”

It’s time to ditch the excuses and ignite your fitness with a workout that’s quick, dynamic, and highly effective — Interval Training.

What Is Interval Training?

Interval training is a style of workout that alternates bursts of high-intensity effort with periods of lower-intensity recovery. This method pushes your cardiovascular system to work harder in short intervals, burning more calories in less time compared to steady-state exercise.

Think of it as a cardio blast with rest built in — making it manageable yet highly effective.

How Does It Work?

When you alternate intensity during exercise, it creates what’s known as “muscle confusion” — your body doesn’t get used to a single pace. Here’s what happens:

Your heart rate increases rapidly
More oxygen is delivered to your muscles
Fat combustion improves significantly in the presence of oxygen

Think of it like this: just as a candle stops burning when you cut off oxygen, fat burn requires oxygen too. Interval training enhances oxygen supply and boosts fat oxidation — making it a favourite in fat loss routines.

Examples of Interval Training You Can Try

You can apply interval training to almost any type of physical activity. Here are a few easy ways to begin:

Activity	Interval Format
Walking	Walk fast for 2 minutes, then slow for 1 minute — repeat
Running	Run for 2 minutes, walk for 1 minute — repeat
Swimming	Alternate fast laps with slow-paced strokes
Cycling	Sprint on your bike for 30 seconds, then pedal slowly for 1 minute
Strength Exercises (e.g. Tabata)	20 seconds of intense work, 10 seconds rest, repeated 8 times per round

You can also use interval training for dance workouts, skipping, stairs, HIIT circuits, and more. The options are endless — and you set the pace based on your fitness level.

Key Guidelines for Safe and Effective Interval Training

✅ Warm up for at least 5–10 minutes before starting
✅ Push yourself beyond your comfort zone during high-intensity bursts
✅ Cool down and stretch after every session
🚫 Avoid if you have chronic conditions (e.g., uncontrolled hypertension, cardiovascular illness) — check with your doctor first
🧘 Start slow if you’re new to exercise — begin with steady-state cardio for a few weeks before adding intervals

💡 Tip: Once a week is a great way to begin integrating interval training into your routine. As your fitness improves, increase frequency or intensity gradually.

Interval training is one of the most time-efficient ways to burn fat, improve stamina, and keep workouts exciting. No more excuses — just smarter workouts.

So, lace up your shoes, pick your activity, and start torching fat one interval at a time.

Disclaimer: If you have any medical conditions or haven’t exercised in a while, consult your physician or a certified trainer before beginning interval training.

April 7, 2025 By GOQii Leave a Comment

What is High-Intensity Interval Training?

HIIT, or High-Intensity Interval Training, is a training technique where you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

This type of training gets your heart rate up and keeps it up, which helps burn more fat in less time. The key is the ratio of intense work to recovery. A great starting point for beginners is a 1:2 work-to-rest ratio (e.g., 30 seconds of work followed by 60 seconds of rest). As you get fitter, you can progress to a more challenging 1:1 ratio (e.g., 30 seconds of work, 30 seconds of rest).

Because it’s so intense, it’s best to do HIIT 2-3 times per week on non-consecutive days to allow your body to recover. While the principles of HIIT can be adapted for many fitness levels, it’s always a good idea to consult with a doctor before starting, especially if you have any pre-existing health conditions.

A Quick & Correct HIIT Routine to Follow

This beginner-friendly routine uses a 1:1 work-to-rest ratio for a great cardio challenge. If you find it too difficult at first, simply increase your rest time to 60 seconds after each exercise.

Warm-Up (5 minutes) Never skip the warm-up.

Jogging in place (2 minutes)
Arm circles (30 seconds forward, 30 seconds back)
Leg swings (30 seconds per leg)
Bodyweight squats (10-12 reps)

The HIIT Workout (12 Minutes) Perform each exercise at maximum effort for 30 seconds, followed by 30 seconds of rest. Complete the full circuit two times.

WORK: 30 seconds of High Knees
REST: 30 seconds of marching or walking in place
WORK: 30 seconds of Jumping Jacks
REST: 30 seconds of marching or walking in place
WORK: 30 seconds of Burpees (or Squat Thrusts for a lower-impact option)
REST: 30 seconds of marching or walking in place
WORK: 30 seconds of Mountain Climbers
REST: 30 seconds of marching or walking in place

After completing all four exercises, rest for 1-2 minutes, then repeat the entire circuit one more time.

Cool-Down (5 minutes) Don’t forget to stretch after your workout.

Quad Stretch: Hold for 30 seconds per leg.
Hamstring Stretch: Hold for 30 seconds per leg.
Calf Stretch: Hold for 30 seconds per leg.
Chest Stretch: Hold for 30 seconds.

Intensity is the key. Push yourself during high-effort intervals and use recovery periods to catch your breath without coming to a complete stop.

Important Tips Before You Begin

Start slow and safe if you’re new to exercise
Maintain proper form and posture to avoid injury
Stay hydrated
Warm up before and cool down after each session
If you have any medical conditions (especially heart, joint, or respiratory concerns), consult your doctor first

Disclaimer: This article is intended for educational purposes only. Always consult with a doctor, physiotherapist, or certified trainer before starting a new fitness program.