Search Results for: running

December 13, 2015 By Parwage Alam 2 Comments

The Best Post-Run Recovery Foods

All athletes plan their routine, in terms of their exercise, nutrition; practice sessions all of this is done to get the best results from his/her body. While you might get the expected results with your performance but, that certainly does not mean that your body is also getting the expected nutrition. In fact, some of the best athletes and more recently we have come across cases of regular marathon runners fainting or blacking out during the run or after the run. This situation occurs due to nutrition imbalance in body.

To be healthy we have to take care of our meals throughout the day. Similarly, we have to take care of our post run meals as well to recover our body. By eating the right foods at right times your body will recover and be able to perform the way you want it to. So if you are a runner or planning to run you need to be aware of what exactly you should be eating before, during and after your running events. This is important so that you are able to keep your body in optimal condition.

So let’s understand more about this.

Some basics before your run: If you are planning to jog no longer than 40 or 50 minutes at a relaxed pace, a glass of water might be all that’s needed ahead of time—provided you have had a decent dinner the night before. But, if the previous night’s meal wasn’t filling or if you ate it early, downing some orange juice or a banana will replace glycogen stores in your muscles to wave off sluggishness. If you’re heading out in the afternoon, have a snack with about 50 grams of carbs in it—like yogurt and a granola bar—an hour or two before hand
Post run, our body requires lot of different nutrition, so let’s divide into different category – PROTEIN, CARBS, ELECTROLYTES AND ANTIOXIDANTS.

Protein: Protein is the best resource to repair your body. It repairs muscle damage, diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle—and, when taken with carbohydrates it speeds your body’s ability to replenish its glycogen stores, your all-important energy source for those long runs during marathon season. So post run your Protein ratio should be 1:4 which means 1 gram of protein for every 4 gram of CARBS
Carbs: Carbohydrates or carbs as is known commonly are body’s main fuel source, and are stored as glycogen in the muscles and liver, so eating carbs shortly after your workout helps optimize your body’s recovery. And it is during this time that your muscles are most receptive to rebuilding your glycogen reserves.
Electrolytes and Antioxidants: Electrolytes are minerals in our blood and other body fluids like Calcium, Chloride, Magnesium, Phosphorous, Potassium, Sodium, etc that carry an electric charge. It also affects the percentage of water in our body, the acidity of our blood (pH), our muscle functionality, and other important processes. While running, we sweat a lot and we lose electrolytes when we sweat. So we really have to replace our sweat by drinking fluids that contain electrolytes.

The techniques we can use

The fastest recovery techniques post training is rehydration, glycogen resynthesis and protein and antioxidant supplementation. These techniques replenish our muscle fuel supplies, hasten the repair of muscle damage and combat free radical formation in our cells.

Having said all of the above now it’s time for me to provide you with some resources for the post recovery foods that can help to replenish your body with the vital nutrients discussed above.

At first you start restoring the fluids in the body after your long run – the quick fixes for this are sports drink, lemon water or some plain water. However, the recovery process does not stop here so we have some specific foods that can help you to restore your body in recovery.

Salmon
Cherries
Kale
Oatmeal
Greek yogurt
Banana
Skim Milk
Chicken
Hummus
Green Tea
Tomatoes
Lean beef
Turkey breast
Sports/Energy bar
Whole-Wheat Pasta
Berries
Fruit Juice
Low-fat cottage cheese
Eggs
Almonds or other nuts
Vegetables

Its recommended to have your post run meal within an hour or so, but incase if it is not possible then you can go for the following options, which will help you to sustain for some time:

Have an apple which will give you some energy and raise your glucose level to sustain.
Protein bars, Protein shake with the combination of milk or water, whatever is convenient for you.
Banana is really good option to get quick energy.
Have Bread with some peanut butter.
My Favorite – Chocolate Milkshake.
Hummus and carrots
Some Greek yogurt.

As we love running and it’s a part of our lifestyle, routine and our health journey, so we really need to take care of the hard impact of it on our body. To continue our journey with running and healthy lifestyle we need to give appropriate rest and relaxation after every run and make sure that our body recovers completely after a every rigorous workout/running.

October 26, 2015 By Parwage Alam 2 Comments

Exercises for overweight and obese people

Everyone is busy in today’s life – with a packed schedules, calendars have no column for relaxation or time for doing anything good. This also translates into “No Time” for eating healthy food and for satisfying hunger we make do with all the JUNK food that is available. One of the reasons is that it is a ready to eat option. Ultimate result of eating junk food can get you one title- OBESE. With the effort and taste of 4-5 years when we reach the level of being OBESE, it is then that we realize something is going wrong with our body. We start visiting a doctor multiple times and also start searching for options that will help us to reduce our weight and get back to on track.

Losing weight is hard for anyone but, not impossible if one is willing to put in that extra effort, dedication and have patience. Exercise is the key to creating a physically, mentally, and emotionally healthier body. However, at the same time some of the moves may be too painful or nearly impossible for those carrying extra weight.

With the help of Junk food restaurants, the new generation of overweight and obese adults is a plenty. If we really want our children to have healthy future with proper fitness than childhood nutrition and exercise intervention needs to be implemented as soon as possible.

Some exercise which can be done by any OBESE person, without any harm:

WALKING– One of the best and basic workouts can be done by anyone, anywhere without spending a single penny, low-impact aerobic exercise. It may still be difficult to work for those who are morbidly obese, which is when baby steps need to be implemented with a walker, walking cane, or assistance. Slow walking burns extra calories for those carrying extra weight because they have to exert more energy than a normal-weight person.

Exercise Ball Workouts: For a person who is OBESE, it’s uncomfortable to do the exercise in front of others, so the best solution is Exercise Ball, which is really a great help to do different workouts at home. An exercise ball will help them to do the variety of strengthening, toning, stretching and balancing exercises with support. Exercise balls can be used for abdominal crunches by lying on your back, setting your ankles onto the ball, and lifting upward with your core and both arms behind your head.

You can do:

# “Bouncing On the Ball Workout” which Target: Works core, quads, glutes, and hamstrings

# “Inner-Thigh Squeeze Workout”, which Target – Target: Strengthens inner thighs and core

# “Half Squat” with the help of Exercise Ball and wall”, which target: Strengthens abs, glutes, and hamstrings

Once you get comfortable with the ball, try incorporating it into your everyday activities, such as sitting on it while you are at the computer, eating at the dinner table, or reading a book.

Aqua Aerobics:You can perform your exercise under water because while doing exercise in water, water makes you feel lighter by helping to support your body weight. It also lessens the impact on your joints. You can do swimming if you know. To get more information about this you can read my Blog “One-Stop Shop Workout – Swimming” : http://goqii.com/blog/one-stop-shop-workout-swimming/

Seated Stationary Bike: The seated or recumbent stationary bike is different than a normal upright exercise bike. It provides a backrest optimal for overweight or obese people who haven’t developed a strong enough abdominal core to hold them upright long enough. It also places less stress on your lower spine, which is a frequent problem for those with excess weight. Biking also engages different muscles than walking or running do. Alternating exercise days between biking and brisk walking will also give the body a dynamic bonus aerobic workout.

Group Exercise Classes:There are chances when you do any exercise, you will get demotivated and stop giving your effort to achieve your goals. So this is the best way to motivate yourself – Join Group Exercise classes with other people who all are having a common goal, in this way everyone will motivate each other to achieve the goal. Initially, it will be difficult to achieve your goal, but with the continuous motivation and effort you will achieve your goal.

Are you still reading, it’s time to show your effort? So let’s get up, set your goal and start working towards.

Note: Please consult your Doctor before applying the upper suggestion into your routine, as an individual’s body and medical condition vary.

September 17, 2015 By SNEHA CHIKHALE 1 Comment

10 Healthy Lunch Ideas

Lunch box….. The big question always is what do I pack today for lunch? Whether it is packing lunch for your own self or for your kid is a perennial challenge. By the time noon rolls in, it is very easy for us to head to the nearest eatery. Constant splurging of money on restaurant food which we can make at home for lesser costs and healthier too ends up as a tedious task apart from getting boring.

How can one keep their lunch tasting good day after day? How can one have mouth watering food and stick to their diet too? How can one be hero of their kids by winning their hearts with innovative and yet healthy recipes?

Here are 10 healthy lunch ideas, where health meets ease, losing weight become interesting and kids will love you for having new meals in their tiffin box everyday!!

1) Sandwiches and Wraps:

The simplest meal, one can ever make. Nutrition packed between two slices of bread, make sandwich a wholesome meal. One can make sandwich a complete meal by adding various elements to it. Veggies of your choice will give you ample of fibre and protein can be derived by adding grilled chicken or scrambled or poached egg to it. Vegetarians can opt for cottage cheese for their protein quota!

Wraps too are good option, when we are running out of time. One can make a wrap healthy by opting for healthier base like wheat base or ragi or multi grain base.

2) Salads:

When one thinks about salads and to most of us, salad is one of the most boring foods treated as side dish. But, if some dash of creativity is added to it, then a salad can be one of the most interesting and a wholesome meal!

Various experiments can be done with the salad, especially with the veggies in it. One can stick to classic salads, made of carrots, cucumber, onion, tomato. Or can go exotic by adding vegetables like broccoli, red cabbbage, zuccini, mushrooms, cherry tomotoes, baby spinach, avacado etc. One can always make it interesting by adding a zest to it with salad dressings. But, be cautious here as it can be fattening too, if mayonniese is added.

One can make it a whole meal by adding cottage cheese, grilled chicken, poached or boiled eggs to the salad.

3) South Indian meal fare:

South Indian style meal can never go out of fashion! It is one of healthy and quick meal to prepare and is favourite of every second Indian!

Stick to the classic choice of white idli, paper dosa, masala dosa, rava dosa or one can opt for healthier verisons of the dosas and Idli’s!! Instead of classic rice and urad dal combination, one can have idli or dosa made of ragi or oats. One can make it colorful by adding different veggies to it or simply can add a paste of spinach or dill leaves to the batter.

Don’t forget to have a sambar by your side, as it is your protein dose which should be taken with the main meal!

4) Soups:

Looking for something piping hot to moisten your throat? What can be the better option than the soup!! Soup is always considered as a starter. But, now this starter can also be taken as a main course, if made healthy changes to it! Classic soup can be given a wholesome twist by adding fresh vegetables to it. To get the more nutrition, one can change the trend of having clear broth and go for thicker soup instead.

But, beware of those packed soup. It is best to avoid them, as preservatives is been used and to get the thicker consistency, corn starch is generally added to the soup.

5) Parathas and Theplas:

Yet another easy, quick and healthy option we can have on our platter for lunch. One can make stuffed parathas, more full of fibre and rich in protein by adding vegetables and cottage cheese to it. Give a miss to a classic Aloo paratha this time, and make parathas more tempting and healthy by adding vegetables like carrot, peas, cauliflower, brinjal, cabbege etc.

One can combine methi or palak theplas with thick curd to make a healthy and balanced meal.

6) Try something new:

If you have some time to use little imagination, then here are few quickies for you. Most of us are aware of Quinoa by now. How about having this high on protein meal for our lunch? We can make this cereal healthy and wholesome by throwing in some vegetables to it. Same can be applied to Daliya (broken wheat) as well as for red and brown rice.

Veggies will add fibre to it and cottage cheese or chicken or egg piece or even curd aside to suffice the protein requirement of the lunch.

7) While eating out:

Not necessary it has to be packed or home cooked for us every day for lunch. There will be days, when we have a party thrown by an office colleague, or you are the one who is giving the party or sometimes, we can be in no mood to cook food for ourselves and wishing to simply eat out!!

Start your meals with some sumptuous healthy starters like grilled or tandoor chicken or fish platter, Paneer and baby corn tikka or order for a Mediterranean platter that contains hummus and pita bread.

Sizzlers could also be a good option to start your meals with. Order varieties of starters so that your stomach will be half filled with the starter and will have less place for typical Indian main course meal.

8) Some innovations with your kids tiffin box:

Let’s face it. It is a universal question for every mom who prepares a lunch box for their kids!! What new and healthy can be packed which balances taste and the nutrition. We can pack everything from sandwich to wraps to bread omlete to parartha or even muffins and pastries!

Make sure we add some quirky twist to their meals which will simply WOW them and make them finish the entire tiffin!! Apply ideas like making cartoon faces over sandwich or paratha by using eggs, olives, carrots etc. Use the not-so-favorite-vegetable of your kids in such way, that they will unknowingly or consciously make an effort to eat it.

But, also keep in mind, that their meals should consist of each major element like carbs and protein, in ample amounts.

9) Something for calorie watchers too!

“I am on diet, I can’t have tasty food”. Say bye bye to this thought and make your lunch sumptuous by adding zest to it. Give classic recipes a healthy twist by adding your own ideas.

Heard of vegetable smoothies? Go wild over your ideas by adding your fav vegetable to the mixer and blend it to a thicker juice. Don’t go for straining and you can drink your vegetables!!

One can always stick to salads, soups etc. But, you can make the boring weight loss interesting by making the meals interesting with new ideas!

10) Go Traditional:

Nothing can replace classic dal chawal thali to any continental meal!! It has everything, right from carbs (rice) to protein (dal) to Vegetables (fibre) to chapati (complex carbs). Our typical Indian thali is actually a wholesome meal. Rather than going gung-ho about eating rice, we simply can enjoy rice by watching our portions. Make sure your vegetables are tossed in least amount of oil. No extra oil goes on chapati. If we keep these things in our mind then we are sorted.

I think I have shared enough of options with you to be a hero of your family! So, go ahead and indulge in some of the most delicious yet healthy food!

August 10, 2015 By Ashwinkumar Rahate Leave a Comment

Anaerobic Or Aerobic which is better for fat loss

Most people when they indulge any kind of outdoor or exercising activities they primarily are focused only on fat loss. To achieve maximum fat loss many just indulge in cardio training such as running, brisk walking or jogging. In my career as a trainer I have also come across many of the bodybuilders who want to achieve fat loss only through weight training and neglect cardio as well as flexibility training.

I would like to elaborate the type of the training and its benefits for fat loss.

Weight Training or anaerobic activity

Weight lifting or weight training normally comes under anaerobic type of the activity where in oxygen is not present and this type of training helps to achieve an after burn effect. This is also known as the EPOC effect. (Exercise Post Oxygen Consumption). The acronym EPOC itself elaborates the after burn concept. Oxygen in reality is consumed more after the exercise. In short it means that burning more calories after workout and also helps to burn maximum fats in minimum duration.

Cardiovascular Training or Aerobic Activity

Any activity performed for more than 2 minutes with low, moderate or high intensity is known as cardiovascular training. This training includes running, Jogging, Swimming, aerobics etc. Cardio training is supported by oxygen therefore also known as aerobic activity. Cardio exercises helps in strengthening the heart, lowering stress and recovering the muscle tissues

Major fat loss is achieved when we follow interval training. The simple example of interval training is 1 minute of fast run and 2 minutes of slow run. It’s all about the high and low intensity.

We can also go for HIIT (High Intensity of Interval Training) for example 20 to 30 seconds of Sprinting and 10 to 20 seconds of slow running. This type of training also helps the EPOC effect. To burn maximum fats we need to apply both anaerobic and aerobic method.

I can say both types of training go hand in hand and support each other. If we are targeting only anaerobic activity like body conditioning or weights it will definitely improve the muscular fitness but will not help in strengthening the heart. And neglecting cardio workout will result in poor heart, less recovery of the muscles, and increase the stress levels.

If we target only the cardiovascular exercises then we will lose the muscular fitness. We will lose most of the weight in muscles and not fats. By neglecting Muscular fitness we will also invite many issues like knee pain or others.

My advice as a full time trainer and coach is that both type of exercises are important for fat loss and to maintain or improve the muscle mass. Apart from fat loss these exercises help to improve our heart condition and are applicable in all weather. These exercises can be performed by any normal person, athletes or body builders. Degree of both the modes may be different but required by all.

Thus focus on both type of training to achieve maximum fat loss.

The Best Post-Run Recovery Foods

Exercises for overweight and obese people

10 Healthy Lunch Ideas

Anaerobic Or Aerobic which is better for fat loss

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