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Should it be a Hot or a Cold shower after a workout?

Man Shower

What’s the first thing you’d like to do after getting home from the gym? Or after a home workout, a trek and the likes?

“Drink water!” – Says my mind!

“Please go and take a bath!”- Shouts my body!

Obviously! Who likes to sit around with sweat all over! However, the question arises if to take a shower with cold water or hot water? More often than not I find people saying take a bath- with a cold shower as it makes them feel better!

But, did you know that what you choose, why you choose and what happens after you choose your bathing water has a lot to do with good health!

Let me explain this better by getting a little technical and a little scientific. Many trainers and fitness experts feel that cold shower or ice bath is the best after a sweaty workout.

Cold shower after a sweaty and hot gym is a shock to the system. The immediate drop in the body temperature directs the blood flow towards the vital organs which leaves the muscles alone to repair and manage with the lactic acid accumulation which has happened. When this happens, vasoconstriction takes place (Vasoconstriction is the constriction of blood vessels which increases the blood pressure) which reduces the temperature of the damaged tissue

Cold water prevents the swelling and typical pain which sometimes happens after any strenuous workouts. Cold water shower works in the same way as the ice pack will work for a post workout injury. This also helps in increasing the blood circulation in the body.

Hotvs Cold

If you have any post workout pain or soreness- Go ahead with cold water shower for some relief.

But, there are some do’s and don’ts while you take a cold-water shower. People with high blood pressure issues should avoid taking post workout cold water shower. Water can be at room temperature; extremely cold water is also not a good option.

Well, the argument doesn’t end here. While some experts believe that hot water shower is better than a cold shower. Let’s check the theory behind what hot water does to your body after a workout!

If cold water causes vasoconstriction as mentioned above, hot water causes vasodilation (Dilates the blood vessels which decreases the blood pressure).

Hot water shower stimulates the blood flow to the skin and helps in soothing the muscles. When the blood flow increases to the muscles, the lactic accumulation disperses out reducing the post workout soreness and reduces the uneasiness. As far as it is a soreness pain; hot water shower can work but if at all there is a post workout injury and the tissue has got damaged then please go for an ice pack and cold-water shower. Hot water might make you relax but ice will actually start healing the damaged tissue.

When I say hot water, it doesn’t mean boiling hot water! The temperature of the water can be slightly more than the room temperature which gives you soothing relief.

The argument of whether hot or cold water will always remain. Basis, the above explanation choose what suits you the best and go ahead with that option!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Benefits of Practicing Morning Yoga at Home!

morning yogaPicture this: you’re starting your day with a sense of inner calm, strength, and clarity, all thanks to the practice of morning yoga at home. Before we unravel the numerous benefits that come with this enriching practice, let’s first take a moment to delve into the heart of yoga and what it signifies.

What Do You Understand About Yoga?

What is it? Is it a form of exercise? Is it meditation? For me, yoga is a way of life. I believe the whole idea behind it is total discipline. It is physical, mental, intellectual and spiritual development. It helps you balance health from a physical, mental and emotional standpoint.

Benefits of Morning Yoga

You can practice yoga in the morning and night as well, although, morning yoga is the best as it cleanses your mind and body. It energizes all day and keeps you disciplined. Let’s explore the benefits of morning yoga!

  • Yoga improves flexibility and posture but it’s much more effective in the morning. The fresh air helps us relax our body and make it more flexible.  
  • We have more energy in the morning and morning yoga enhances it to last all day. Which means more intensity and focus! 
  • Setting up a morning practice is beneficial as it creates a ritual – it sets the tone for the day. By practicing morning yoga, there are no distractions or tasks that will get in the way – so no excuses for cancelling your session in the morning. 
  • That fresh morning air helps you deliver more oxygen to the body, breathe better and cleanses your system naturally. 
  • It also helps your digestive system as metabolism rate is higher in the morning. It increases digestion and keeps all indigestion problems at bay. 
  • Morning yoga boosts your brainpower and makes your brain more active to study or work. 
  • It enhances happiness and positivity as it boosts mental clarity and relaxes you. The release of endorphins that early in the morning make your body a more physically comfortable place to live in. 
  • Disease-fighting white blood cells in the body are able to do their best when our blood flow and lymphatic system have efficient circulation. By moving in a way that feels good first thing in the morning, we essentially ‘wake up’ all the body’s systems, which enhances the flow of circulation and gives the immune system an immediate boost. Gentle inversions like Viparita Karani, Cow Pose and Child Pose are especially effective for stimulating the immune system.
  • As a parent, taking time out for your own well being is difficult. Getting up early and practicing morning yoga puts your health first. Only if you are healthy, can you take care of others. A morning yoga practice is a way to know you’ve done something for yourself that day  
  • Apart from all of the above, morning yoga regulates your sleep rhythm, balances your hormones and helps you build a healthy and consistent routine. 

Asanas You Can Practice 

Try these yoga poses daily in the morning to increase blood circulation, enhance and stimulate the immune system, improve body function and strengthen your cells, tissues, glands and organs! Also, these poses will help you beat stress, anxiety and depression.  

  1. Suryanamaskar – for over all body workout
  2. Jivah Bandh – manages and relieves stress
  3. Simha Mudra – decreases stress and prepares you to face the day by increasing your willpower.
  4. Sheetali Pranayama – is a process which can cool the body down and give a feeling of calmness.
  5. Bhramari Pranayama – is one of the great breathing exercises to release the mind of disturbance, anxiety or frustration and get rid of anger.
  6. Om Recitation – excellent breathing exercises for meditation. Brings stability of mind and improves memory power
  7. Shavasana – removes nervousness, adds a sense of presence. Very important to start our day peacefully.
  8. Tratak Drishti – to increase concentration.
  9. Anulom Vilom Pranayama – is the best way of balancing the Tri Dosas in our body. Our body gets ill when Tri Dosas are not in balance. Vaat, Pitta and Kaffa are known as the Tri Dosas (Tri means “three” and the meaning of dosas is impurities). All three are the cause of all diseases. So, it is important to balance them. The way to do that is to practice Anulom Vilom Pranayama regularly. It is the simplest and best way for this.
  10. Kapalbhati Pranayama – generates heat in the system to help dissolve toxins and waste matter. It adds luster and beauty to your face and helps your skin glow!  

If yoga is practiced regularly in the morning, it will help you face the day with balance and a practical approach. Ensure that you do not eat at least 2-3 hours before you begin your practice. So try morning yoga and do share your feedback and changes with us in the comments below! 

To learn more about Pranayama, read this article: https://goqii.com/blog/pranayama/. 

To begin practicing yoga subscribe for LIVE interactive sessions with our Yoga experts on GOQii Pro within the GOQii App.

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A Quick 6 Minute Workout You Can Do Anywhere

fitness

With the gloomy weather and continuous downpour, it can get difficult to venture out to get some of that essential exercise. But don’t let the heavy rainfall keep you from working out. Get fit at home with this quick 6 minute workout! It is designed to help you reap all the benefits of a workout using only your body weight, a chair and a wall. You won’t need any special equipment and can perform this routine anywhere! We’d say it’s perfect for a rainy day!

The Quick 6 Minute Workout

  1. Jumping Jacks: This classic cardio move is a great way to warm up. It improves strength and endurance, increases metabolic rate, burns calories and is great for your heart and lungs as well!
  2. Wall Sit: Wall Sits are great in working out the two groups of muscles in your thighs. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.
  3. Push-Ups: work many muscle groups at the same time, giving your body a full workout! You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few push-ups. It stimulates metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.
  4. Abdominal Crunch: Crunches work on the Rectus Abdominis Muscles. It is a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles, thus helping you build abs.
  5. Step Up Onto Chair: This exercise is great for targeting your quad and Gluteus Maximus Muscles, giving you strong, powerful legs.
  6. Squats: are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.
  7. Triceps Dips On Chair: It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps – the muscles on the back of your upper arm.
  8. Planks: help in strengthening the midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen the inner core muscles that support your joints. It helps in reducing belly fat and back pain. At a time, it works on all your core muscles.
  9. High Knees Running: This is a nice warm-up. High Knees Running on Spot is good practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. What’s more? It provides you more energy, burns calories, builds muscles and enhances blood circulation.
  10. Lunges: are easy-to-learn, safe and an incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.
  11. Push-Up & Rotation: This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.
  12. Side Plank: works your entire core but particularly targets an often weak muscle called the Quadratus Lumborum. It helps to reduce risk for lower back pains, improves your balance and structure.

Perform the above exercises in rapid succession with 20 seconds for each exercise followed by 10 seconds of rest in between. Don’t forget to stretch before you begin!

These 6 minutes that you will give to your body and your health are equal to 0.5% of your day! So go out there and get fit the HIIT way! Don’t forget to leave your thoughts in the comments below.

Find more exciting, quick workouts and fitness related articles here. You can also tune in to our live, interactive classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! Book a class now from the GOQii App.

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How to Turn Household Chores Into a Workout

Household chores into workout

Taking care of the house is a never-ending job! I still remember my mother being so caught up with household chores that she never got the time to workout. One day when I got home after working out, I saw my mother doing the regular housework and an idea struck me! What if we can turn daily household chores into a workout routine?

Benefits of Turning Household Chores Into a Workout

Most people struggle with the fact that due to the lack of time, they skip working out. If you turn household chores into a workout routine, you’re killing two birds with one stone. You find your chores as well as get a good, light workout.

Like any other physical activity, housework can tone muscles if done correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness levels, especially for those who do little or no physical activity or are just getting started. To top it off, this can help you break the monotony of routine and add a little bit of fun to completing chores.

Here’s How You Get Started

  1. Lunges (Vacuum Cleaning): While using the vacuum cleaner, you can walk in a lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) and the hamstrings as well.
  2. Squats: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. A Squat is an exercise that primarily trains the muscles of the thighs, hips and buttocks. It also works the quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and strengthens the bones, ligaments as well as the insertion of the tendons throughout the lower body
  3. Make Sweeping Movements: Instead of cleaning haphazardly when scrubbing glass doors or cleaning windows, make long, sweeping movements. For instance, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strength of your arms.
  4. Sweeping: While sweeping, tuck your stomach and oblique muscles in, keep your back straight and bring the bristles of the broom as far as possible and pull in.
  5. Dance on the Beat: Turn on the music system while doing household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat. If you’re wondering how dancing helps your health, click here.
  6. Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times. Trust me, this is a really great exercise for your hamstrings, provided you keep your back straight. You can simulate your own step aerobics session this way!
  7. Loading the Washing machine: When you are loading or unloading your washing machine, just twist and move more. This movement will help to strengthen your core.
  8. Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
  9. Take a Swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent! Swing away to beat out the dust and dirt. Performing this activity will help you involve more muscles than vacuuming alone and help you get some fresh air as well.
  10. Always Prefer Stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help of machines!

What are you waiting for! Make your household chores something to look forward to by turning them into a workout. Try this for a week and let us know if you see any changes. Leave your thoughts in the comments below!

Find more tips on exercising and workouts here. If you need help with your workouts, learn from the best by signing up for an interactive GOQii PRO class where you’ll be guided in real-time by a certified expert. Book a class now from the GOQii App.

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