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July 26, 2021 By GOQii 7 Comments

How Important is Cardio For Weight Loss?

You are well aware of the fact that you lose weight when you burn more calories irrespective of how much you eat. The best way to lose weight is to follow a combination of cardio, strength training and a healthy diet.

Cardio is one of the key components because:

You burn more calories at one time.
Getting your heart rate into your target heart rate zone means your blood is pumping, you’re breathing hard, and you’re sweating and burning calories.
You can easily add intensity to increase your calorie burn. With cardio, it’s easy to increase your calorie burn with small changes, for instance running or walking faster, jumping higher, climbing hills or trying new activities that your body isn’t used to.
It adds to your overall calorie deficit. Burning calories with exercise means you don’t have to cut as many calories from your diet.
You can do cardio most days of the week. With strength training, your muscles require rest to recover and grow stronger. Cardio can be done most days of the week without worrying about injury or over-training.

The Best Cardio Exercises

While you know that cardio is important for weight loss, which exercises are best and how much do you really need for weight loss?

The truth is, there really isn’t any best cardio exercise. The best activity is the one you’ll do on a regular basis. So, finding something you like is critical to reaching your weight loss goals. That said, some exercises offer more intensity than others.

Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no-impact activities like swimming or cycling.
High impact activities: High impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
Whole body activities: When you involve both the upper and lower body, such as an aerobic activity which is also is known as cross training, it’s often easier to get the heart rate up and burn more calories.

That doesn’t mean you shouldn’t bother with low impact exercise. Both types of activities offer opportunities to burn calories and doing both gives you a well-rounded cardiovascular endurance development.

To get an idea of just how much cardio can do for you, check out the following list of common exercises. Below is the number of calories burned for a 150-pound person in 30 minutes:

Step aerobics: 340 calories
Stationary bike: 238 calories
Swimming: 270 calories
Walking 4 mph: 170 calories
Running 5 mph: 270 calories
kickboxing: 400 calories

Everything from walking to kickboxing can burn a significant number of calories!

How Much Do You Need?

It’s tough to know exactly how much cardio we need for weight loss. The American College of Sports Medicine and the American Heart Association recommend about 60 minutes of moderate to vigorous intensity activity on most days of the week. But, the truth is how much cardio you need varies from person to person and depends on factors such as:

How many calories you eat
How hard you exercise
Metabolism, age and gender
Fitness levels
Body fat percentage and weight
Exercise schedule

That said, here are some tips for setting up an effective cardio program:

If you’re a beginner, start with 3 days of the cardio exercise of your choice, working at a level you can handle.
Add time each week to work your way up to 30 to 45 minutes of continuous exercise.
As you get stronger, try interval training once a week to help boost endurance and burn more calories.
Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work.

It will help you lose weight but it is most effective when combined with strength training and a healthy, low-calorie diet and adequate rest.

How Much Do You Need To Build Muscle?

You may think you shouldn’t do cardio exercise if you’re trying to gain muscle. But, cardio isn’t just for weight loss. It also helps condition the heart and lungs and promotes health and well-being. If your goal is to gain muscle, you won’t need tons of cardio. But, doing at least three 20-minute sessions a week won’t hurt your goals and will help you reap the benefits of cardio without burning too many calories. These are some simple necessities for cardio in weight loss. After reading this, I am sure all your misconceptions about weight training and weight loss are cleared!

If you want to begin working out, check Healthy Reads or tune in to live classes on GOQii PRO where our experts will guide you on the correct form, posture and make sure that you are well motivated! You can book a class now from the GOQii App.

To get these workouts and tips directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/bsr

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July 22, 2021 By Meenakshi Sharma Leave a Comment

What Is Visceral Fat & Why It Is Dangerous

You might have heard of the term belly fat but you might not be aware of terms like subcutaneous and visceral fat. Subcutaneous fat is the kind you can grasp with your hand on any part of your body. It is situated under the skin. Belly fat or what experts call visceral fat is a particularly dangerous type of fat that forms inside the abdomen. It’s a type of fat that surrounds the internal organs, like the liver and intestines and is also known as ‘active fat’ as it influences how hormones function in the body.

You can have too much belly fat even with a normal BMI. So pay attention to your waist circumference rather than the number on the scale.

How To Measure It

Waist size: This is an easy way to get a rough estimate. Wrap a tape measure around your waist over your belly button (don’t suck in your stomach). In women, 35 inches or more is a sign of visceral fat. In men, it’s 40 inches.
BMI: Body mass index is a formula for how much you weigh relative to your height. A BMI of 30 or higher is overweight. That could be a sign of visceral fat. In Asia, a BMI of 23 or higher could be a concern.
Hip-to-waist ratio: You divide your waist size by your hip size. Some doctors think the number gives a good idea of your risk for visceral fat. But studies suggest it may be no better than a simple waist measurement.
Body shape: Look in the mirror. If you’re an apple – a big trunk and slimmer legs – it often means more visceral fat and is more common among men. Women are more likely to be pears with bigger hips and thighs. Research shows that upper body fat is more dangerous to your health, which might be one reason why women usually live longer than men.
Imaging tests: These scans are the only way to check the exact amount of visceral fat you have. If your doctor orders a CT scan or an MRI test to check for another medical condition, they can also get a detailed picture of your visceral fat.

Risks & Dangers Of Excess Visceral Fat

Increased Inflammation: If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed. This kind of fat stores inflammatory white blood cells and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on.
Higher Risk of Diabetes: Visceral fat is thought to play a large role in insulin resistance, which means a heightened risk for developing diabetes. Abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people. While men are more likely to store noticeable levels of visceral fat, women are definitely at risk, too.
Makes It Harder to Lose Weight: One of the main reasons is that stored body fat affects hunger levels, especially visceral fat. Leptin hormone which is released by stored fat plays an important role in appetite control, metabolism and weight loss . Leptin is a satiety hormone and ghrelin is a hunger hormone are two of the most hormones to pay attention to in reference to losing weight naturally. Your “set point” is basically the weight that your body tries to maintain through control of the brain’s hormonal messengers. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet.
Higher Risk for Heart Disease and Strokes: Fat-generated inflammatory cytokines are the main contributors to heart disease and other inflammatory disorders. When your body is inflamed, your liver becomes overwhelmed with cholesterol and toxins, which leads to plaque buildup in your arteries. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol.
More Likely to Battle Dementia: Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. The bigger the belly, the more negative impact felt on the brain’s memory . In fact, many experts now feel that visceral adipose tissue (VAT) levels rather than BMI should be considered as an important risk factor in the development of dementia.
Higher Likelihood to Have Depression and Mood Problems: Visceral fat is a unique pathogenic fat that consists of metabolically active adipose tissue that interferes with the hormones and healthy neurotransmitter function. Depression is especially associated with greater fat storage in women. In a study of middle-aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist circumference, was related to depressive symptoms.

How Can You Get Rid Of It?

Exercise: is an excellent way to reduce visceral fat. People should include both cardio vascular exercise, which raises a person’s heart rate and strength training, which improves muscle size, into their routines. Cardio exercise could include running, cycling, swimming, aerobics, circuit training. Strength training could include squats, weights, pushups.
Reduce Stress: When someone is stressed, their body releases a cortisol hormone, which increases how much visceral fat a person’s body stores. People with high visceral fat try to reduce their stress levels by relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can help a person lose visceral fat more efficiently.
Diet: A healthy diet should include fruit and vegetables, whole grains like quinoa, millets and oatmeal, and lean protein like skinless chicken, fish, eggs, beans, complex carbohydrates such as sweet potatoes, beans. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards, spinach, tofu and sardines are also good picks, as are low-fat dairy foods like yogurt, cheese, and milk.

Boiling, steaming, baking, and grilling foods will help to make meals healthier and lower in fat. On the other hand, certain foods encourage belly fat like trans fats are found in meats and dairy as well as in deep-fried or processed foods. Also avoid sodas, candy, baked goods, and other foods sweetened with fructose. This is why it’s important to kick your sugar addiction and address weight gain and visceral fat formation early on, as opposed to letting the situation escalate. So, read labels and avoid ingredients like “partially hydrogenated oils” or “high-fructose corn syrup”.

We hope this article helps you! If you are keen on losing weight in a healthy, sustainable way, check out GOQii Transform for a personalized weight loss program you can manage! For more articles on weight loss, check out Healthy Reads.

To learn more about visceral fat and weight loss, speak to your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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July 19, 2021 By Dr. Naina Sudarshan Leave a Comment

Ideal Weekly Workout Routine For Beginners

As Health is among the top priority in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. Since the pandemic, the subsequent lockdown and work from home options have taken their toll on people resulting in physical inactivity. As per the American College of Sports Medicine recommendation, a healthy person needs at least 30 mins of exercise every day to maintain physical health, mental health, immunity, and prevent chronic diseases for all age groups. So, here’s an ideal weekly workout routine for beginners you can follow!

Get Motivated For Your Weekly Workout Routine

Every day of the week may not go as we plan. But if we are determined to be fit, we can set aside some time for exercise every day. If you are a beginner, creating a workout schedule for every week would be a better choice than just having a vague idea about staying active every day. Find out a strong reason for yourself as to why you need to workout every day. This should be a reminder to maintain consistency in order to achieve your goal.

Getting Started On Your Weekly Workout Routine

Beginning a workout can be confusing and intimidating as to where and how to start. Once you find out the ideal time, duration, and location for you to exercise, think about the obstacles that can come your way. Slot a backup time to avoid missing the workout. For example, if you set a goal to walk for 30 mins, completing about 5-6k steps, and that doesn’t happen due to some unplanned situations, walk more at work, take the steps instead of the elevator, walk while you talk over the phone just to complete the intended number of steps for the day. Here are some points to remember before you begin:

Start with short duration but be consistent (It can be 15-20 mins workout rather than an hour of workout at a stretch in a day) and make sure to plan your workout for at least 5 days in a week with short term specific, measurable goal.
Keep a track of how your energy levels are getting better and what other benefits you are getting out of exercise like improved quality of sleep, reduced stress, and increased appetite instead of just keeping a track of numbers on your weighing scale or inch loss.
Plan your workout according to your entire week’s schedule taking into consideration your work, personal life and family time, etc.
Choose different types of workouts that you are interested in and you are comfortable doing. Make a list of physical activities that you enjoy. It can be dance, running, walking, sports like football, badminton, tennis, volleyball, basketball, cricket, weight training, or yoga

Week 1

Day 1: Cardio exercises

Start with 5 minutes warm-up exercises at a slow to moderate pace to slowly increase the heart rate
Switch to 20 mins of cardio exercise. It can include aerobic exercises, brisk walk, interval running outside, cycling, stationary bike, swimming, Zumba or any type of dance, or any type of sport. Pay attention to your energy level and breath. You should ideally be able to talk without going out of breath while exercising to know your comfortability. People who want to do running can begin with 1 min of running and 3 mins of walking initially.
Stretch for 5 mins to cool down to gradually bring down the heart rate back to normal

Day 2: Strength training

Warm-up exercises for 5 Minutes
Easy Strength training exercises for 25 mins: As a beginner, it’s better, to begin with, bodyweight training initially. Some of the exercises that come under this can be jumping jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder bridge, crunches, planks and reverse lunges with just one set each and about 10 repetitions each. There can be 10 seconds of rest in between each set.
Cooldown workout for 5 mins

Day 3: Yoga/Dance

Warm-up with 5 Surya namaskars/ jumping jacks
Easy Standing and sitting Yoga postures or Dance of your choice for 25 mins. It’s always better to learn yoga postures through a trainer to learn about breathing patterns and the correct postures.
Cooldown workout for 5 mins

Day 4: Strength training

Warm-up exercises for 5 Minutes
Easy Strength training exercises for 25 mins. This can be repeated the same as day 2.
Cooldown workout for 5 mins

Day 5: Cardio exercises

Warm-up exercises for 5 Minutes
Easy Cardio exercise for 25 mins. This can be repeated the same as day 1.
Cooldown workout for 5 mins

Day 6: Strength training

Warm-up exercises for 5 Minutes
Easy Strength training exercises for 25 mins. This can be repeated the same as day 2
Cooldown workout for 5 mins

Day 7: Rest day

Active rest, which means low-intensity exercise like stretching and casual walking, are suggested on this day to stay active, increase the blood flow to the muscles for good healing, and reduce soreness.

Week 2

The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.

Day 1: Cardio exercise for 25 mins with warm-up and cool down
Day 2: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
Day 4: Strength training exercises for 25 mins (15 reps of 1 set each) with warm-up and cool down
Day 5: Cardio exercise for 25 mins with warm-up and cool down
Day 6: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
Day 7: Rest day

Week 3 and Week 4

Repeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs.

These workouts have to be done again with the combination of cardio workouts on alternate days with one day as a Rest day. People who are running can switch to 4 mins running and 1 min walking, if they are comfortable. The idea here is to gradually increase the intensity of the workout so that the body is getting adjusted to the workouts easily without any injuries and exhaustion.

Day 1: Cardio exercise for 25 mins with warm-up and cool down
Day 2: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
Day 4: Strength training exercise/HIIT for 25 mins (15 reps of 2 set each) with warm-up and cool down
Day 5: Cardio exercise for 25 mins with warm-up and cool down
Day 6: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
Day 7: Rest day

Proper warm-up and cool-down exercises are critical here to prevent injuries and for better healing. Muscle soreness can be common during the first week of exercise. But don’t give up. You will slowly get over it as you continue the workouts.

One needs to pay attention to their diet with good protein, complex carbs, and fibers. Not to forget good hydration and quality sleep. If you have any health conditions like heart problems, diabetes, back pain, neck pain, knee pain, vertigo, arthritis, post-COVID or balance-related issues, get the clearance from your doctor. Certain types of exercises can be contraindicated in some of the conditions. It’s always ideal to have a personal coach or fitness trainer to learn how to go about a proper exercise routine, balanced diet, and healthy lifestyle tailored for your health condition and body type.

For any additional help on getting started from the comfort of your home, you can sign up for Live GOQii Pro Classes with our fitness experts within the GOQii App. Additionally, you can also reach out to your GOQii Coach who can help, guide and motivate you! Subscribe here: https://goqiiapp.page.link/bsr

Hope this weekly workout routine for beginners helps you. Do let us know your thoughts in the comments below!

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July 16, 2021 By Urvi Gohil Leave a Comment

Improve Sleep and Sleep Quality with these Lifestyle Changes

While sleep requirements vary slightly from person to person, most healthy adults need between 7-9 hours of sleep per night to function at best. It has been estimated that more than half of the working population in India have experienced some or the other form of sleep deprivation or alteration during their lifetime.

Globally, the prevalence of insomnia ranges from 10-15%.

Sleep deprivation reduces your cognitive processes like thinking, learning, attention, concentration, etc. Chronic sleep deprivation increases the risk of heart disease, high blood pressure, diabetes, irregular heartbeat, etc. Over time, lack of sleep can contribute to symptoms of depression and kills your sex drive. And yes, lack of optimum sleep can make you gain weight.

How to Improve Sleep and Sleep Quality

1. Stay away from gadgets

Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. The more electronic devices a person uses in the evening, the harder it is to fall asleep or stay asleep. Using TV, tablets, smartphones, laptops or other electronic devices before bed delays your body’s internal clock, suppresses the release of sleep-inducing hormones & makes it difficult to fall asleep. Along, with increase in alertness at the time you should sleep, it, in turn, delays the onset of REM (Rapid Eye Movement) sleep and compromises energy levels the next morning. Over time, these effects can add up to a significant chronic deficiency in sleep.

2. Take a Lukewarm Bath Before Bed

Taking a bath or shower before bedtime is a well-known sleep remedy. This is because a warm bath can help us relax. Our body temperature tends to drop after a warm bath, which can induce better sleep. Research suggests that the best time for taking a shower is 1-2 hours before going to bed. The duration of the bath does not need to be longer than 10 min. This will improve blood circulation and stimulate “temperature circadian rhythm” helping you fall asleep, improving sleep and sleep quality.

3. Perform Deep Breathing Before Sleep

Breathing strongly influences physiology and thought processes including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation. The 4-7-8 breathing exercise also called “the relaxing breath” promotes better sleep. Here are the steps:

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth making a whoosh sound to a count of eight.
This is one breath. Repeat 20 times.

4. Sleep Inducing Foods

There are certain foods which can help induce better sleep.

A glass of warm milk is a perfect beverage to induce sound sleep. Milk contains tryptophan, an amino acid that converts into serotonin. Serotonin is known to have soothing effects in the brain and helps you sleep well. Adding a pinch of nutmeg, cardamom and some crushed almonds will improve taste and sleep.
Chamomile tea: Refreshing, revitalizing and fragrant chamomile tea has soothing effects on nerves and helps induce sleep.
Almonds could help you support sound sleep. Almonds also contain tryptophan and magnesium which are helpful in keeping your heart rhythm steady.
Avoid tea, coffee, alcohol and other stimulating foods after dusk.

5. Eat Your Dinner Early

When you eat late, you are unable to sleep because of improper digestion. An early dinner is good for digestion, helps in reaching your satiety value earlier and the body is able to utilize the food better and induce sleep. Eating late at night leaves the body on a high alert state which interferes with the circadian rhythm. Minimum 2-3 hours of gap between Dinner and sleep is good.

We hope these tips help you improve sleep and sleep quality! You can also try meditation and ASMR sessions on GOQii Play for better sleep. Do leave your thoughts in the comments below.

To get these tips directly from your GOQii Coach, you can sign up for personalized coaching here: https://goqiiapp.page.link/bsr

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How Important is Cardio For Weight Loss?

The Best Cardio Exercises

How Much Do You Need?

How Much Do You Need To Build Muscle?

Improve Sleep and Sleep Quality with these Lifestyle Changes

How to Improve Sleep and Sleep Quality

1. Stay away from gadgets

2. Take a Lukewarm Bath Before Bed

3. Perform Deep Breathing Before Sleep

4. Sleep Inducing Foods

5. Eat Your Dinner Early

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