GOQii

Blog

Search Results for: weight

By 1 Comment

Cardio For Weight Loss: High Intensity vs Low Intensity

cardio for weight loss

We are well aware that Cardio is the best form of exercise to achieve any kind of weight or fat loss. But to understand the intensity required to achieve this, is still a little unclear. While researching, I kept coming back to the same question, what’s better – high-intensity or low-intensity training? There’s just way too much information trying to sway readers without considering their individual goals and needs. 

Don’t worry! We’ve put together a few things you should know about in this article. It will give you a better idea of what low-intensity and high-intensity cardio training mean and will also help you decide which one you should go for! 

Low Intensity Cardio 

This workout encompasses consistent movements anywhere between 30-60 mins. It includes walking, cycling, swimming, light jogging, etc. The intensity is approx 40-60% of your maximum heart rate (your maximum heart rate = 220 – your age). 

Benefits: 

  • Consistent movements help maintain a steady heart rate (one can talk while doing any of these exercises)
  • You use more oxygen in these kind of exercises (hence fat is used as energy source)
  • Helps reduce the risk of cardiovascular disease by promoting good blood circulation
  • Reduces hyperglycemia (elevated blood sugar levels) in people with diabetes
  • Builds muscular endurance 

Disadvantages:

  • Due to the principle of adaptation, the body quickly adapts to become more aerobically efficient. So only doing low intensity training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss or when you hit a plateau.
  • To keep up with the body’s quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started.

High Intensity Workouts 

These workouts include quick, intense exercise bouts and short rest periods. Ranging from 4-30 minutes max. These types of workouts include a combination of sprints, burpees, squats, jumping jacks, pushups and an endless variety of other drills using only body weight or sometimes equipment like dumbbells or kettlebells. The intensity varies from 70-90% of maximum heart rate with 60-65% max heart rate in rest periods. 

Benefits: 

  • No equipment or gym needed as it can be done anywhere (great for frequent travelers)
  • Helps build muscle mass
  • Time efficient: energy is burned more quickly and even after exercise
  • Anaerobic exercise, since there is no time for oxygen consumption, the body burns more carbs
  • Because of the oxygen debt created, the body consumes extra oxygen post workout (EPOC- excess post-exercise oxygen consumption) and hence, continues burning fat post workout as well. So it has the dual benefit of carb and fat burning.

Disadvantages:

  • The body requires a day or two post HIIT for recovery, so this form of workout cannot be done daily.
  • It is physically intense! They are also harsh on your joints due to the high impact forces created in exercises like Burpees or Squat Jumps. So, if you’re just starting your fitness journey or have weak joints, HIIT cardio may not be the best place to start.

Which One Should You Choose?

It depends on you, your current level of fitness, your preferences and goals. Low-intensity is a great place to start if you have not worked out for a long time or are recovering from an injury. But if you already have experience and want to switch things up, lose some weight quickly or finally achieve your goal of going faster or further, give intervals a try. Don’t forget to be mindful of your body. Take breaks when you need to, don’t overtrain. Your body needs to rest, heal and progress! 

We hope this article on cardio for weight loss helps you achieve your goals! To learn more, check out Healthy Reads or tune in to live, interactive sessions on GOQii PRO by booking a class via the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.  

Get active and #BeTheForce 

By 1 Comment

5 Common Weightlifting Myths You Should Stop Believing

weightliftingIf you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce   

By 3 Comments

Do Your Muscles Turn Into Fat When You Stop Weight Training?

musclesBeing indoors for this long has given people a lot of time to do some research. If you have been researching fitness, weight training and muscles, I’m sure the thought of  – “will my muscles turn into fat if I stop weight training” has crossed your mind. While you might watch your fitness levels, maintain a healthy weight and improve strength, etc, it is equally important to understand what happens once you stop weight training in order to preserve muscle mass. 

What Do Muscles Mean? 

Muscle is a tissue in animal bodies. Their main purpose is to help us move our body parts. When a muscle is activated via exercise, it contracts, making itself shorter and thicker i.e. it grows in size.

  • When you exercise, your body does not create new muscles. Instead, your existing muscles grow larger and stronger.
  • With regular exercise, muscles also develop more mitochondria (this is where biochemical processes of respiration and energy production occur in the cell). The result is larger and more muscle mass.
  • When you stop weight training/adopt a sedentary lifestyle, then the increased blood flow previously needed to fuel your cells during exercise is no longer required, so your body begins to contract and reduce the size of your capillaries. As a consequence, muscles shrink and decrease in mass.

Points To Consider 

Muscle cells and fat cells are different structures and are not interchangeable at all. They will become smaller and weaker if you stop weight training because they lose muscle mass. Although, it will not happen in a short period of time as the process of losing muscle mass is slow and gradual which may take  4-6 weeks. Fat may be produced if your diet provides your body with more calories than required based on the activity levels you maintain.

You can preserve and maintain your muscle mass by keeping yourself active. By active I do not mean hitting the gym everyday but by just walking in between breaks, using the staircase instead of the lift, stretching your body every 2 hours, walking while being on a call instead of just sitting at one place, walking after every meal whether it’s your main meal or just snacks in between and obviously by eating a well- balanced healthy diet.

Keep an eye on your protein intake because the protein requirement of your body is directly associated with building and losing muscle mass as well. Don’t overtrain as this can also lead to decreased muscle. Leaving weight training alone should not be blamed for decreased muscle mass. 40-45 minutes of exercise 5-6 days a week is recommended and 1 day should be dedicated for rest and recovery.

We hope this article helps you. For more useful information on muscles, strength training, etc. check out Healthy Reads or tune in to LIVE, interactive workout classes by experts on GOQii PRO within the GOQii App. 

To get these tips directly from your GOQii Coach, subscribe for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

By 1 Comment

Poulomi Bhattacharya Loses Weight, Gets Active & Fit With GOQii

Poulomi BhattacharyaImagine having a good work-life balance and then a sudden change at work derails your otherwise active lifestyle. You begin gaining weight and that invites a host of other complications you would have not imagined! Our Player Poulomi Bhattacharya faced something similar. Here’s how her Health Story unfolded.

All Work and No Play

Based in Delhi, Poulomi Bhattacharya is a high flying senior hospitality professional. For the longest time she worked in the operations side of the Hotels business where she had a hectic but active life. Then, around 2005, she moved to the HR front in the Learning & Development side. This took a toll on her health in terms of gaining weight. “In Learning & Development, there is not much scope to be active,” she said. She led an inactive lifestyle and to further add to the already inactive lifestyle, was a slip disc that she suffered from.

This kind of inactive lifestyle was coupled with bad eating habits. Due to her hectic schedule, she was eating 3 meals a day at odd hours. During these years, she also traveled a lot and moved between different locations such as Goa and Bengaluru. In 2014, she began gaining weight and also developed Blood Pressure issues. She was on medication to control her BP. She suffered from menstrual issues.

In 2019, she moved back to Delhi for a new job and here, she used to travel approximately 20 days. This kind of fast-paced, on-the-go work environment gave her little scope to rectify her health issues or even be active. Her stress levels were high and thanks to the lack of a work-life balance, she decided to introduce some changes and lead a healthy lifestyle.

In Feb 2020, when she checked her weight, she weighed 71kg. She said that it’s the highest she’s hit in her life. “I realised that I had to find time to do something about it,” she said. Initially she started going to the gym and walking on the treadmill but in March 2020 when COVID struck, she was homebound. 

While she indulged in all household chores, she had developed a terrible pain in her arms. The pain was due to lack of calcium. She says her calcium absorption was less and hence, she had to take injections. Her BP was also  low and her doctor suggested that she walk for 20 minutes daily. 

Making A Lifestyle Change With GOQii

After going through all these issues, her husband began looking for a fitness tracker that could also measure BP on a continuous basis. He came across GOQii and Poulomi decided to try it out. When subscribing for personalised health coaching, her goals were simple – to lose weight, be fit and active.

Initially, she was assigned Dr Naina Sudharshan. Poulomi Bhattarcharya says, “She guided me so well that she became my best friend.” Slowly and steadily, Poulomi started following all the habits set by the coach. Getting active was one of those habits coupled with a nutritarian diet that places emphasis on fruits, vegetables, grains and nuts. Poulomi was also asked not to skip any meals.

She didn’t have a regular exercise routine but she began following live coaches on GOQii Play and GOQii Pro, and now, it has become a part of her daily life. She follows Coach Neha and Coach Anushka’s Yoga classes and they have helped her improve her mental health and strength. She also follows Coach Arooshi’s classes for tips on Nutrition.

For her pre-workout nutrition, she consumes lemon juice with chia seeds in it – as this has the ability to promote a feeling of fullness and also has great antioxidant properties. For the remainder of the day, she consumes a balanced diet that provides energy and nutrients to her body.

Meditation is something that she has introduced to her routine as well. This has helped her with her anger issues as well as helped her normalise her sleep. For meditation, she follows Coach Rounak on GOQii Play.

Some Changes Poulomi Bhattarcharya Experienced…

Since joining GOQii, Poulomi has reduced her weight to 56.4kg and her target weight now is 55kg. She said that she feels much lighter, has more energy and is more positive than she was before. She has completely stopped her Blood Pressure medication as well.

She recently spoke to our Founder & CEO Vishal Gondal on an episode of GOQii Health Stories. You can hear her speak about her entire journey in detail here: 

Her current Coach Sheena Nambiar says, “Poulomi Bhattacharya is a very committed person who really wanted to develop her health and fitness levels day by day!” 

Did this story inspire you? Do you want to manage a medical condition or simply lose weight? Let our Coaches and Experts help you make a lifestyle change. To write your own Health Story, subscribe for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads and let us know your thoughts in the comments below! 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]