Fitness Archives - Page 3 of 36

March 1, 2019 By Luke Coutinho 64 Comments

Why Stair Climbing Is The Best Exercise!

You can run a 5k but running up a couple of flights 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 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 to 30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 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 as 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 workou

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.

February 19, 2019 By Mohammed Tufail Qureshi 2 Comments

8 Simple & Healthy Tips For Office Workers

8 Simple & Healthy Tips For Office Workers
In the present day, our lifestyles have changed drastically. It’s not just our lifestyle but our working style as well. Being glued to a laptop or a system without moving for hours has become the current trend. We work for nearly 10-12 hours seated on a chair with minimal movement for lunch or to get fresh.

While this sedentary lifestyle is important to earn a livelihood, it comes at the cost of many health issues such as neck pain, back ache, eye problems and digestion issues from irregular eating habits, to name a few. Let’s not forget the part stress plays in our lives. The effects of being seated with no activity affects not only our physical health but our mental health as well. When at home, most people are either irregular with their workouts or do not have a fitness regime at all. Not being active at work and at home can be detrimental to your well-being.

This is certainly not a good way to lead a life. One should take some time out for themselves and give a thought to maintaining a balanced and healthy lifestyle. Introducing even a little bit of workout or walking in your daily routine can make a world of a difference. Some physical activity and slight changes in your working pattern and eating habits can help you stay healthy.

Bring about a slight change in your lifestyle by doing these 8 simple things:

1. Include a walk in between while traveling to work and back.

2. Use the stairs instead of an elevator

3. Sit with your back straight, in an erect position while seated on a chair

4. Get up after every couple of hours to stretch your back, arms and legs

5. Keep a bottle of water at your desk and drink it frequently. Don’t forget that you need to drink at least 3l of water a day

6. Keep a few snacks, fruits or dry fruits on your desk so you can munch on them when hungry

7. Keep the brightness of your system low and maintain a decent distance away from the screen

8. Do not over eat when stressed. If you have begun a fitness regime, your appetite is likely to increase. If weight loss or maintaining a certain weight is one of your goals, you should stick to your diet and not eat more than required by your body. Avoid junk food especially.

In addition, you can add a free hand workout session of 15 minutes which you can perform either at work or at home. 5 basic but effective exercises like jumping jacks, squats, push ups, crunches and planks will do wonders. Do two sets of each of these exercises with 15-20 repetitions each. This will not only improve your health but stamina levels as well, helping you concentrate better as well as relieve you of stress or any other aches and pains caused by a sedentary lifestyle.

Making these tiny changes won’t affect your routine and they are easy to squeeze into your schedule as well.

Got any more tips for office workers? Share them with us in the comments below.

February 11, 2019 By Parwage Alam Leave a Comment

Top 10 Excuses To Avoid Being Fit and How To Overcome Them

Top 10 Excuses to Avoid Being Fit
Have you ever told yourself, “I’m going to stop this habit and start being healthy tomorrow” or after a night of binge-eating you promised to make healthier choices but never followed through? After forming unhealthy habits, we all understand the need to be active and healthy but most of us find it difficult to change our lifestyle. The reasons may vary from lack of motivation and time to older age and body aches.

Everyone has their own reasons intertwined with the realities of everyday life getting in the way of being more active. In today’s topic, I have highlighted the Top 10 Excuses People Make To Avoid Being Fit and How You Can Overcome Them!

1. I Don’t Have Enough Time
Not having enough time simply means that you need to make time. This can be as simple as squeezing in short walks throughout the day. Drive less, walk more. Select activities that require minimal time such as walking, jogging, or climbing stairs. Remember that every little step counts!

Look at it this way – If we can give 10 hours a day to earn wealth, we can easily give 30 minutes a day to be healthy.

2. I Think Exercise is Boring
Any routine when repeated day in and day out gets boring. It’s the same with exercise but it doesn’t necessarily have to be boring. Mixing up your routine can solve this issue. Try new workouts, exercise with a friend, join a local walking group or take up a team sport. Think back on physical activities you enjoyed as a child. Did you love roller skating, cycling, skipping, frisbee, tennis or jumping on a trampoline? Additionally, you can include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

3. Lack of Motivation
Try to watch one motivational video every day. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Once you are done with your workout, share it on your preferred social network so your well-wishers can appreciate your efforts, follow your progress and eventually boost your motivation levels. Invite a friend to exercise with you on a regular basis, Join an exercise group or class.

If you still think you are not motivated, join the GOQii Family. Our coaches and experts will motivate you to be the best version of yourself. You can even seek inspiration on GOQii Play within the GOQii App.

4. I’m Too Tired to Exercise After Work
No energy to exercise? But without exercise, you’ll have no energy at all. It’s a vicious cycle. Breaking the cycle with physical activity is one of the best gifts you can give yourself.

Exercising or being physically active doesn’t need to be difficult. You can wake up 30 mins early to exercise. A small run of 10-15 mins or cycling for 15-20 mins can go a long way in keeping you healthy. At work, you can even brisk walk or climb stairs during your lunch break.

5. I’m Too Lazy to Exercise
If the mere thought of a morning jog makes you feel tired, you need to change the way you think. Start by setting realistic expectations. If your mental bar is too high, you might give up without even trying. Whenever you notice that you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements such as, “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually, you’ll no longer feel worn out.

Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy. Go for a walk in the morning, not as a physical activity but to enjoy nature. Start spending 1% of your day for exercise and gradually it will increase.

6. Fear of Injury
If you’re nervous about injuries, there’s literally no need to worry. Start with a simple walking program followed by a warm up and a cool down to prevent injury. As you become more confident in your abilities, add new activities to your routine. Choose activities involving minimum risk. You can also learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

7. I’ve Tried Earlier and Failed
Success never comes immediately. Based on certain factors, your progress might be fast or slow. Failure is just another step to success. Currently, if you are not involved in any exercise, start with the basics and gradually increase your intensity. Begin with small workouts and build up to more intense workouts when your body is ready. Set some realistic goals and remember why you’re exercising. Once you achieve your goals, reward yourself. It will keep you motivated. Don’t give up and keep moving forward. You’ll find success eventually.

8. ‘It’s too Hot’, It’s too Cold’, ‘It’s Raining’
There’s always something you can do, regardless of the weather. Don’t try to use seasons as your obstacles, rather, make them your opportunity. Use a variety of indoor and outdoor activities to choose from so that the weather can’t interfere with your exercise routine. With regards to the indoor activities, you can choose different exercises or routines such as the 7 Min Exercise, Tabata, 9 Min Exercise format, Ab format etc. If you are planning outdoor activities, try football, kabaddi, cycling, running, jogging or trekking. During monsoons, if you’re stuck in the market – go to a shopping mall and window shop. Choose weather-specific activities such as skiing or snow-play in winter or swimming in summer.

9. I Can’t Afford Health Club Fees
You don’t really need a club membership to be fit. Nature has already provided all the resources you need to get active. If required, you can use very simple, basic and effective props, like a Resistance Band, Bosu Ball, Yoga Mat, Kettlebell, Suspension Trainer, Swiss Ball, etc. Among all of the above – my favourite workout is with your own body weight. Here are some exercises you can incorporate in your routine: Push Ups, Jumping Jacks, Squats, Lunges, Plank, Mountain Climbers, Burpees, Pull Ups, Calf Raises, Sit-ups, and Jogging. Once you are used to it – try some variations and increase the intensity.

10. Too Much Traveling
Most people travel a lot and they always have an excuse that you are not getting enough time to workout. So for them, I have already written a separate blog. Please check: Stay Fit While Traveling.

One small drop can create a ripple in the water. Why do you think that one small workout isn’t going to make a difference? If you decide to achieve your fitness goal, no one can stop you from getting there. The first step is always the hardest but once you take it, there’s no stopping!

Can you think of better excuses? Let us know in the comments below and we’ll give you ways to beat them! Go forth and #BeTheForce!

February 5, 2019 By GOQii 1 Comment

12 Steps To Choose the Right Gym For You

12 Steps to Choose The Right Gym For You
With the onset of February, it is a good time to gauge how many of us are actually sticking to our New Year’s Resolution of being fit and are regularly visiting the gym. Most people who invest in a gym membership at the start of the year as a part of their resolution are often irregular towards the end of January due to lack of motivation or due to certain issues they may have with the gym and the environment there.

So how do you stay motivated? How do you ensure that you won’t quit the gym by August this year? To ensure that you stick to your gym and achieve your goals, we’ve got some pointers that will help you choose the right gym. But before that, you need to ask yourself one question – Do you really need a gym? Given your work schedule, your habits and your goals, does signing up for a gym membership make sense? If you can achieve your goals working out at home, while maintaining your work-life balance, do you really need a gym? If the answer is yes, then here are 12 Steps To Choose the Right Gym For You!

1. List Your Must-Haves
Before hunting for a gym that suits your taste, you must know what you’re looking for. You need to make a list of your goals, the kind of equipment you need, the services to best aid you in achieving your health goals, the atmosphere and type of gym you are looking for. Having this list handy makes it easier for you to choose a gym you are most likely to be regular at.

2. Location
This is of prime importance. Before or after a hectic day at work, would you really brave the erratic traffic in your city to reach a gym that is miles away from your home? Your best bet is to choose a decent gym that’s close by and easily accessible, especially if you’re the kind of person who likes to workout after your shift.

3. Cost
Let’s face it! Irrespective of which gym you like, Cost is the ultimate factor that will decide where you workout. When it comes to cost, you need to ask yourself if the gym membership is worth it. Are you getting additional services with your gym membership? Are you getting services you don’t want? Does your gym membership cover privileges like massages, sauna, a pool, a daycare for your child while you workout or a snack bar? Will you be charged separately for these services or are they included in your deal? Whatever the cost, ensure that you get your money’s worth.

4. Hours of Operation
There is nothing better than a gym that is flexible with its timings. If you find a gym that is open 24 hours, there’s nothing like it. You might also want to inquire if they are open during public holidays and about the days when the gym will be closed. It’s best to pick a gym that is open most days of the year.

5. Visit During Peak Hours
No one likes a crowded gym. So before you choose one, take a tour of the gym but not on a weekend or when the gym is relatively empty. Take a tour during the hours you’re more likely to go once you join. This will give you a good insight into the kind of crowd that’s at the gym and how crowded it is during your preferred time. If the line to use an equipment is 5 people long, make a beeline for the exit and head over to your next option.

6. Personal Trainer
This is another major deciding factor. A Personal Trainer can be a good guide in helping you achieve your fitness goals the right way. A few things you need to look into before you sign up is if your gym membership covers a personal trainer or if you’ll have to pay for one. The qualification of the personal trainers at your gym is also of prime importance. If you must go for a personal trainer, go for someone with an advanced certification/degree and someone who is in line with your goal.

7. Cleanliness and Hygiene
It’s no secret that gyms are essentially breeding grounds for sweat, bacteria and germs. While somethings can’t be helped, you need to ensure that the gym you sign up for is regularly maintained with hygiene checks, have clean equipment, washrooms and changing rooms. An unclean environment is very off-putting and may prevent you from visiting the gym as frequently as you would have otherwise.

8. Check Equipment
The first thing you should do when you’re taking a tour of a gym is to check the equipment. This check is essential to know if the gym has all the equipment you need and if they are in good shape. You won’t get anywhere with shoddy equipment. Also check for the make. A manufacturer that may produce excellent treadmills may not be ideal for rowing machines. Always go for a fine mix that exudes quality! The best gyms often have equipment from different manufacturers.

9. Culture
Observing gym culture is a pivotal step in deciding whether or not the gym is for you! Do you prefer working out in the presence of the opposite sex? Does the intimidating presence of muscle-heads and heavy lifters bother you? Are you okay with loud, upbeat trance or do you prefer rock? All these questions need to be answered because if you are not comfortable or don’t like the atmosphere in the gym, you are less motivated to visit it regularly. Remember that comfort is of the utmost importance as it will ensure you renew your membership at the end of the year (if you make it :D).

10. Does the Gym Meet Your Target?
It’s all about the goals! Does the gym have the right equipment, the right trainers, the right facilities and specialization to meet the goals you’ve set for yourself? If you want to lose weight, it makes more sense to choose a gym that specializes in weight loss. If you want to bulk up, go for a gym that specializes in bodybuilding. Don’t join a gym that doesn’t cater to your needs.

11. Look For Reviews
Sometimes, an advertisement or a single tour cannot give you all the information you need. Take to social media, read reviews and form your opinion. The gym’s social media profile will give you an idea about the gym culture, while multiple reviews can give you a good idea about how the gym ranks in terms of quality and whether or not it meets your standards.

12. Take a Trial
When all else fails, a little personal touch, like a week-long trial can help you know for sure if this gym is the one! A trial will help you gauge the equipment, the culture and all the other essentials that will become a part of your final decision. It will also help you understand if you’re getting your money’s worth.

In conclusion, choosing a gym is like picking a partner, you need to think it through to ensure that you don’t quit half way and are motivated to such an extent that you continue your membership and workout for a fit and healthy life!

Did we miss out on any key points that you think are essential? Let us know in the comments below!

#BeTheForce