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How much strength training you should do?

strength training

In my previous article, I mentioned about how much cardio you should do? In that article, I have mentioned about 3 components of exercise: –

Cardio

Strength training

Flexibility

So, after writing about cardio exercises and how much one should be doing it, the next logical question which comes to the mind is how much strength training you should do?

When we talk about cardio, it becomes a bit easy to answer the question HOW MUCH? Because we can measure it in time but when we apply this question to strength training it becomes a bit tricky.

When people exercise, not everyone does it in the same way. Some people who exercise for 25 minutes are actually working out more than someone who does it for an hour.

When someone tells me that they exercise for 1.5 hours in the gym, my next question to them is – how can you do that?

So, this 1.5 hours includes 30 minutes of the workout, 15 minutes of phone checking session, 10 minutes of MIRROR SELFIES, 10 minutes of water break and some talks here and there.

This isn’t 1.5 hours of gym.

So, if I answer the question saying you can do strength training for 1 hour that won’t be fair.

When we talk about strength training in sports science,

How much? Means total volume per session.

How is this total volume per session calculated?

Number of sets x Number of repetitions x Weight in pounds

For example: –

Number of sets = 3

Number of repetitions= 10

Weight (60kg) = 132 pounds

Let’s put these values in the formula mentioned above: –

3x10x132 = 3960 pounds (1796 kg)

This means that the answer for how much strength training you should do?

Is 1796 kg for that particular workout?

I know, this was extremely technical for you and I don’t even want you to understand that because except the trainer, nobody actually even thinks about it.

So, my whole point is, do not quantify exercises in the terms HOW MUCH. The answer could be as tricky as the example mentioned above!

You should always focus on the following points when you talk about strength training exercises.

(1) What is your goal?

  • Same way as the cardio works, strength training to depends upon your goal. For a person who has to make a record in activities which needs strength will have a different goal as compared to a one who has to run a marathon.

Please note: – Everybody requires all the 3 components of the exercise as mentioned in my previous article and also mentioned in the first paragraph. All the components have to be modified based on the GOAL of the individual.

I don’t want my readers to get bored with these scientific basics so I have tried to put some generic numbers depending upon different goals but it may vary from person to person.

GOAL How many times a week? How many exercises? How many sets? How many reps?
Endurance athlete in sports season  Once 10-12 1-2 3-5
Endurance athlete not in sports season Twice 4-10 2-4 5-15
Fat loss Thrice 3-8 3-7 6-20
Muscle gain 4-5 times 4-8 3-10 3-12
Bone-strengthening 3-4 times 3-7 3-8 5-12
Strength training 3-12 times (2 times a day might also be needed) 2-6 3-10 1-5

 

(2) What is your level?

  • You are a beginner if you have never done any strength training exercises.
  • You are a beginner if you are resuming your strength training exercises after a gap of 6-7 months.
  • You are a beginner if you are doing exercises regularly but yet not reached your desired results (which also means that you are not working out properly)
  • You can do advanced strength training exercises only after 6 months of proper form.

(3) What is your intensity?

  • Higher intensity, less frequency helps you a lot if you are planning to lose weight.
  • Higher intensity strength training exercises less frequently can give you better results than lower intensity strength training exercises every day.

(4) What is your body’s response?

  • This is perhaps the most important part when you exercise. It all depends upon your body’s response. It depends on your age, metabolism.
  • For someone who is exactly same like you, working out like you will have different results as compared to you.
  • All you should do is continue on the right path, trust your body and everything will fall into place.

I always tell,

“Workout for fitness and good health, weight loss will come as a gift to you”

I will soon be out with different strength training exercises for different levels

If you found these insights on strength training valuable and have more questions or thoughts to share, feel free to drop a comment below! For a deeper dive into optimising your fitness journey, explore further articles on Healthy Reads. For personalised guidance on optimizing your health, consider subscribing to GOQii’s Personalised Health Coaching here.

Your path to strength and fitness is unique – let’s make it extraordinary!

#BeTheForce 

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5 Simple Yoga Asanas To Strengthen Lungs

Simple Yoga Asanas

Lungs are the most important organs of the body as it involves the breathing process. Proper functioning of the lungs is critical for all the other body parts to function well. Recent global health challenges, exemplified by the impact of respiratory infections like COVID-19, SARI, and ILI, underscore the critical importance of pulmonary health. Though we all know Pranayamas are controlled breathing or breathing exercises in Yoga, actual control of breathing starts with Yoga Asanas or the postures. Each Asana has its own breathing pattern. Breath or Prana is the primary source of energy or the force that keeps us alive. So, it is important to keep our lungs healthy and strong. Practising simple yoga asanas can have huge benefits on our lungs and overall health. Here are 5 simple Yoga Asanas which can strengthen our lungs with other benefits.

Simple Yoga Asanas To Strengthen Lungs 

1. Tadasana (Mountain Pose)
simple yoga asanas

This posture fills the lungs with plenty of fresh air as we inhale, expanding the rib cage and abdomen. All the alveoli in the lungs are filled with extra oxygen, enhancing the lungs’ performance.

Method:

  • Stand straight with both feet 2 inches apart
  • Inhale deep and raise both arms over the head, interlocking fingers with palms facing up
  • Lift both the heels slowly, raising your entire body upward
  • Balance your entire body on your toes
  • Hold the position for few seconds while inhaling and exhaling normally
  • Slowly exhale while lowering the hands and heels down
  • Return to the rest position

2. Trikonasana (Triangle Pose)
This asana opens up the chest cavity, allowing the airways to open for the lungs to receive air easily.

Method:

  • From a standing straight position, spread your legs apart for 3-4 feet
  • Turn the right foot out 90 degrees toward the right
  • Turn the left foot about 30 degrees inwards to the right
  • Inhale and raise both the arms up on the sides, keeping the shoulders relaxed
  • Exhale and slowly bend your body to the right side
  • Try to touch your right foot with your right hand until the body is parallel to the ground and spine is straight
  • Slowly lift the left arm upward in line with the right arm
  • Hold this position for a few seconds while looking up toward the tip of the left hand
  • Slowly inhale and raise up your body. Exhale and bring down the arms on your sides
  • Repeat the same on the other side now

3. Ardha Matsyendrasana (Half Fish Pose)
This posture expands the chest and lungs on both sides

Method:

  • Sit on the floor with the legs stretched in front, feet together
  • Bend the right knee and keep the right foot with the sole up
  • Sit on the right heel so that the left side of the sitting fits on the arch of the right sole
  • Take the left foot over the right side of the right knee
  • Keep the left foot flat on the floor
  • Relax the shoulder and straighten up the spine
  • Place the right arm on the outside of the left knee with hand facing up
  • Inhale while lifting the rib and exhale while slowly twisting the spine towards the left
  • Keep the right palm flat on the back of your right foot
  • Turn your head towards the back from left side
  • Maintain the pose for few seconds
  • Slowly exhale and get back to the sitting position
  • Repeat the same on the other side

4. Bhujangasana (Cobra Pose)
Though there are many benefits through this pose, it expands the chest and lungs to improve the lung capacity

Method:

  • Lie down with face down and feet together
  • Forehead should be touching the ground
  • Place both palms on the side of your shoulders
  • Elbows are close to the body
  • Inhale and tighten the hip and the tailbone
  • As you exhale, draw the shoulders back, lifting the upper body
  • Back and abdominal muscles are stretched
  • Look straight or towards the ceiling as much as you are comfortable
  • Hold the position for few seconds
  • Exhale and return to the face down lying position

5. Shashankasana (Rabbit Pose)
simple yoga asanasThis is one among the easy poses that is suitable for everyone. This is also called as child pose or Baalasana. It improves the lung capacity, expands the back part of the lungs, relieves upper and lower back issues and addresses spine issues

Method:

  • Sit in Vajrasana (Sitting on your feet with soles facing up and knees bent)
  • Inhale and slowly raise both the arms upwards straight above the head
  • Your abdomen and chest cavity are raised up with spine erect in this position
  • Now slowly exhale and bend forward with the spine erect
  • Let the abdomen rest on your knees
  • Hand stretched straight and rested on the floor above the head
  • Maintain this position for few seconds to few minutes while breathing normally
  • Inhale and raise your body and arms up
  • Get back to the Vajrasana position

All these Asanas have many other benefits on our health including increased flexibility, metabolism, toning the abdominal muscles and spinal health. People with back issues, neck issues, spine issues need to be cautious while doing any Yoga postures. It is always good to learn Yoga Asanas under good guidance. People having serious or chronic medical issues need to consult their doctors before doing Yoga.

We hope you try out these 5 simple Yoga Asanas to strengthen lungs and level up your health! For more articles on yoga, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

 #BeTheForce 

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What is Resting Heart Rate & How Can You Improve It?

Resting Heart Rate

If you want to know more about heart health, your Resting Heart Rate can tell you a lot! As we all know, our heart is responsible for providing blood and oxygen to each and every organ in the body and if there is any trouble in the heart, automatically the rest of the body will be impacted too.

What is Resting Heart Rate?

Resting heart rate (RHR) is known as your base or lowest heart rate. It can be defined as the number of times your heart beats per minute while you’re resting or not active. The normal resting heart rate reading should be in between 60 to 100 beats per minute (BPM). The term use for a heart rate below 60 bpm is called Bradycardia while a heart rate above 100 bpm is called Tachycardia. Usually, children tend to have a higher heart rate than adults. It is because of their faster metabolism. For a newborn, resting heart rate around 100 to 150 bpm is considered normal.

How Can You Measure It? 

Measuring heart rate is the same as checking your pulse. Currently, there are different ways to measure it – you can even measure it using your fitness tracker or band. You can also use the ancient method wherein, you place your index and middle finger on your wrist just below the thumb, or along either side of your neck, so you can feel your pulse. Remember not to use your thumb to take this measurement as it has its own pulse so you might not get the accurate measurement. Use a watch to count the number of beats for 30 seconds and double it so you will get the reading for per minute. Repeat it twice or thrice to make sure you get the accurate measurements. 

To get the proper readings, it is advised to check your resting heart rate as soon as you wake up before carrying out any other work or activity. 

Factors That Affect RHR 

Daily activities such as walking or drinking a cup of coffee, medications, hormones, body size, stress and activity level can change your resting heart rate. Some major factors include: 

  • Age
  • Lack of sleep
  • Dehydration
  • Stress
  • Obesity
  • Health conditions, lung disease and diabetes
  • Some medications like Beta blockers & calcium channels
  • Temperature
  • Exercise

Generally, lower heart rates are considered better as it shows your heart is working well with no extra effort. On the other side, a higher resting heart rate shows your heart has to work extra hard to pump blood.

Ways to Improve or Lower Heart Rate

  1. One of the reasons for increased RHR as one ages, is the lack of or less physical activity. As aging is a natural process, we can improve its impact on heart health by adding 30 minutes of walking or any other low impact exercise like cycling, swimming and dancing. Of course, your heart will beat fast during the activity and for a short time after that, but practicing it every day will automatically help in reducing your elevated resting heart rate.
  2. Guided breathing practices, yoga, tai chi, meditation, long walks and reading are all great ways to calm your mind and body, which will help in controlling your heart rate.
  3. Always try to get at least seven hours of sleep every night so your body gets sufficient time to recover from stress.
  4. Keeping yourself well hydrated helps blood flow through the body and makes the functioning of the heart easy as well. 
  5. Those who smoke have a higher RHR. Quitting brings it back down. 
  6. Keep a watch on body weight. The larger the body, the more the heart has to work to supply it with blood. Losing body weight helps in lowering elevated RHR.

It’s important to maintain an active lifestyle with regular aerobic exercise, a balanced diet, quality sleep and hydration. By measuring your resting heart rate regularly, you can see both your long-term progress and daily fluctuations in it. When your resting heart rate decreases as a result of training, it’s a sign that your cardiovascular health is improving.

We hope this article helps you make heart-healthy choices! Do let us know your thoughts in the comments below. For more on heart health, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Are Cruciferous Vegetables Bad For Thyroid?

cruciferous vegetables

Vegetables have always been considered healthy and they can be consumed by everyone. As vegetables are loaded with vitamins, minerals, antioxidants, fiber and the best part is they are low in calories as well, we assume that we can eat liberal amounts of this food group. But, have we ever thought that any of these vegetables can interfere or play around with our hormones as well? Yes, they do! Let’s talk about Cruciferous vegetables and how it impacts thyroid function. 

What Is Thyroid & How Does It Affect Our Health?

Thyroid hormones carry out a large number of functions in our body, like maintaining body temperature, regulating other body organs like the brain, heart and muscles as well as body metabolism which in turn regulates our body weight. The most common disorders related to the thyroid gland are hypothyroidism and hyperthyroidism.

  • Hypothyroidism: is a condition in which the thyroid gland is unable to produce a sufficient amount of thyroid hormones. One of the reasons for hypothyroidism is iodine deficiency. Iodine is required for synthesis of thyroid hormones, thus its deficiency can cause hypothyroidism. Lack of thyroid hormones leads to weight gain, feeling lethargic, constipation, hair loss, impaired memory and sensitivity to cold.
  • Hyperthyroidism: is a condition in which there is increased production and release of thyroid hormones. Excess of thyroid hormones leads to weight loss, restlessness, irritability, hair fall, muscle weakness and intolerance to heat.

How Do Cruciferous Vegetables Affect Thyroid? 

Cruciferous, also known as Brassica vegetables, come from the plant family known as Cruciferae or Brassicaceae. Most commonly consumed cruciferous vegetables include  broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, turnips, bok choy, Chinese cabbage, radish, watercress, rutabagas, spinach and lettuce. These nutrient packed vegetables are loaded with Vitamin A, Vitamin C, Vitamin K and they are also good sources of antioxidants and fiber. These vegetables are beneficial for weight loss, fighting cancers and reducing inflammation. But, when we talk about thyroid, it has a negative role to play with respect to hypothyroidism.

Goitrogens are naturally occurring chemicals found in cruciferous vegetables when consumed in raw form. They are healthy and vitamin rich. But, if you have a thyroid condition, you should be aware of it. Goitrogens in cruciferous vegetables interfere with thyroid function by reducing the body’s ability to use iodine. As discussed earlier, our body needs iodine for production of thyroid hormones, hence, iodine deficiency can lead to hypothyroidism. Consumption of cruciferous vegetables increases the symptoms of hypothyroidism and people suffering from this condition should  avoid consuming cruciferous vegetables.

But, in the case of hyperthyroidism, they have a positive role to play by inhibiting the production of thyroid hormone and keeping it in check. So people suffering from hyperthyroidism can consume cruciferous vegetables without restrictions.

You Can Still Enjoy Them With Small Adjustments 

Or we can say we can minimise the negative effects of cruciferous vegetables and even people suffering from hypothyroidism can consume them in moderation. Just follow these simple tips:

  • Cooking cruciferous vegetables, instead of consuming them raw, helps in reducing the levels of goitrogens. Cooking methods like steaming, blanching and fermenting can be used.
  • Increasing iodine intake by adding iodine-rich sources like seafood, eggs, dairy products and iodized salt (less than half a teaspoon of iodized salt can fulfill our daily iodine requirement).
  • Increasing selenium intake as selenium helps in removing free radicals generated in the thyroid gland, preventing any damage to the thyroid gland. Some of the selenium-rich sources include brazil nuts, fish, meat, sunflower seeds, tofu, baked beans, portobello mushrooms, whole grain pasta and cheese.

Please Note: Even after having cooked goitrogens in the diet, if it gets difficult to balance your thyroid condition, you may have to cut out cruciferous vegetables from your diet. It is  better to consult your doctor, nutritionist or dietitian to make sure your diet is well balanced. Apart from avoiding cruciferous vegetables, maintaining an active lifestyle, a protein and fiber rich diet will help us boost metabolism and shed down extra weight gained due to hypothyroidism.

We hope this article was informative and helps you. To know more about how to manage thyroid issues with lifestyle changes, speak to an expert by subscribing for GOQii’s 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.

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