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Understanding Health and Fitness


We often speak and hear about health and fitness. In recent times, both these words have become a part of people’s daily lingo. How many of us actually know the meaning of these words? Is it just a fad to talk about health and fitness?

Truth be told, health and fitness have totally different meanings and concepts. Let us try to understand the terms ‘Health and Fitness’.

What is Health?

Health refers to the absence of disease. It indicates that all the systems in the body, be it the Central Nerves System, Cardiovascular System, Respiratory System or any other systems are working perfectly and together. According to the World Health Organisation (WHO), health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

What is Fitness?

Fitness refers to the degree of body functioning and ability of the body to handle physical demands. If the body is functioning more effectively and efficiently, it indicates greater or higher level of fitness. Any physical activity strenuous or non-strenuous requires one to have some basic fitness. Climbing stairs also requires a certain level of fitness.

Involving yourself in physical activities can bring about some basic level of fitness. Physical activity is defined as any bodily movement produced by the skeletal muscles that required energy expenditures. Physical exercise is as important as food and sleep.

When we don’t use the organs of our body, our body responds by saying, “Use it or lose it”. Leading a sedentary lifestyle leads to hypokinetic complications. Proper and regular exercise result in amazing physical, mental and emotional benefits.

To take up any physical activity, you need to set a goal as per your requirement and the way your body responds. Ensure that you are not just focusing on fitness but on the health aspect as well before setting a goal.

We hope you found this article insightful. Please share your thoughts in the comments below. For more on health and wellness, delve into Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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Top 10 Weird Excuses We Make To Skip A Workout

excuses to skip a workoutPulling someone out of bed for a workout can really be a task! In the field of health and fitness, we have come across people giving some very fickle excuses that are just not valid. We are writing this article not to help you make those excuses, but to convey the fact that these excuses are invalid. We need to get stronger and workout harder!

Top 10 Excuses We Make To Skip A Workout 

  1. I Just Ate A Meal: We agree there should be a good 2 hour gap between your meal and workout but does this qualify as a reason to not workout? If you have just eaten your lunch, schedule your workout towards late noon or evening. But, include it in your “to-do” list. Do not skip it.
  2. I am not going to wear my “brand new” shoes for a run: If you aren’t wearing them, then why did you buy them? To walk the ramp or just look at it and feel good? Unless you are heading for some mud run or splash in a mucky puddle, they are going to remain the same. Shoes are meant to get dirty. It is very important you wear the new shoes and run as you need to break into them as well.
  3. I Can’t Afford a Gym: One doesn’t need to go to the gym to be fit. The roads are your playground and your coach is your motivator. Running, trekking, walking and stair climbing are some accessible and free ways to get fit. In fact, you can even tune in to GOQii Play sessions or subscribe for GOQii Pro classes for one-on-one coaching from fitness experts. The sessions are pretty affordable too and you can do it from the comfort of your home!
  4. I Don’t Have the Time: This one is probably the most common excuse. A workout does not need to last for an hour. 15-20 minutes is also good enough. If that too sounds like a lot to spare for your health, then you should definitely be working out because such a thought itself is an indicator of stress. Set your priorities right! Break into some HIIT‘s (High Intensity Interval Training). Have a Smart Workout.
  5. I Feel Sick: Now this sounds like a genuine one. A viral fever, dizziness or any condition that requires extra care are excused. But, days when you suffer from a mild headache, feel heavy, PMS or just not feel a 100%, a little exercise will actually help. Your body needs to get rid of the toxins.
  6. I’m Too Tired: Next time, tell yourself, “10-15 minutes of a quick workout and I shall head home for a nap”. As a result of this you shall end up taking a nap with more satisfaction and contentment.
  7. Blame My Crazy Travel Schedule: This is the time when Tabata, body-weight exercises, living-room workouts and other HIIT’s will make more sense to you. Most hotels already have the facility of an in-house gym. Avail that. Or else, take a brisk walk and explore your new surroundings. One more tip that comes handy is to book your room above the 3rd floor, so that you get a chance to climb the stairs.
  8. I Worked Out Yesterday: One bite of pizza doesn’t harm you. Similarly, one day of activity is not going to help the goals you have set for yourself. We need to be consistent for at least 21 days till it becomes a habit (rest days included). It’s a lifestyle change. The old saying, ‘Tomorrow never comes’ still holds true.
  9. My Buddy Did Not Turn Up: OK! This is serious! You need some serious motivation. Go solo, that’s alright. More often than not, we are so dependent on our friends for any outdoor activities and this holds true for workouts as well. You can’t always wait for company to workout.  You are your own individual and cannot allow someone else to impact your fitness goals.
  10. Bad Day at Work/Home: This calls for some “me” time then. Trust me, a workout will definitely make you feel better. It will refill your confidence, relieve your stress and elevate your mood. Whenever you feel like ‘it wasn’t your day’, get your favorite workout into the picture and work off that tension.

Remember that the only person standing in your way is ‘YOU’. Go ahead and take a step towards a healthier lifestyle. Your body will thank you for it! Did we miss out on anything? What are the most common excuses you have heard? Share them with us in the comments below!

Find more articles on getting fit and living a healthier lifestyle here. To never skip a workout and stay motivated at all times, join a live and interactive GOQii PRO class conducted by a certified expert. Book a class now from the GOQii App.

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12 Steps To Choose the Right Gym For You

12 Steps to Choose The Right Gym For You
With 2 weeks in to the new year, it is a good time to gauge how many of us are actually sticking to our New Year’s Resolution of being fit and are regularly visiting the gym. Most people who invest in a gym membership at the start of the year as a part of their resolution are often irregular towards the end of January due to lack of motivation or due to certain issues they may have with the gym and the environment there.

So how do you stay motivated? How do you ensure that you won’t quit the gym by August this year? To ensure that you stick to your gym and achieve your goals, we’ve got some pointers that will help you choose the right gym. But before that, you need to ask yourself one question – Do you really need a gym? Given your work schedule, your habits and your goals, does signing up for a gym membership make sense? If you can achieve your goals working out at home, while maintaining your work-life balance, do you really need a gym? If the answer is yes, then read on!

12 Steps To Choose the Right Gym For You

  1. List Your Must-Haves: Before hunting for a gym that suits your taste, you must know what you’re looking for. You need to make a list of your goals, the kind of equipment you need, the services to best aid you in achieving your health goals, the atmosphere and type of gym you are looking for. Having this list handy makes it easier for you to choose a gym you are most likely to be regular at.
  2. Location: This is of prime importance. Before or after a hectic day at work, would you really brave the erratic traffic in your city to reach a gym that is miles away from your home? Your best bet is to choose a decent gym that’s close by and easily accessible, especially if you’re the kind of person who likes to workout after your shift.
  3. Cost: Let’s face it! Irrespective of which gym you like, Cost is the ultimate factor that will decide where you workout. When it comes to cost, you need to ask yourself if the gym membership is worth it. Are you getting additional services with your gym membership? Are you getting services you don’t want? Does your gym membership cover privileges like massages, sauna, a pool, a daycare for your child while you workout or a snack bar? Will you be charged separately for these services or are they included in your deal? Whatever the cost, ensure that you get your money’s worth.
  4. Hours of Operation: There is nothing better than a gym that is flexible with its timings. If you find a gym that is open 24 hours, there’s nothing like it. You might also want to inquire if they are open during public holidays and about the days when the gym will be closed. It’s best to pick a gym that is open most days of the year.
  5. Visit During Peak Hours: No one likes a crowded gym. So before you choose one, take a tour of the gym but not on a weekend or when the gym is relatively empty. Take a tour during the hours you’re more likely to go once you join. This will give you a good insight into the kind of crowd that’s at the gym and how crowded it is during your preferred time. If the line to use an equipment is 5 people long, make a beeline for the exit and head over to your next option.
  6. Personal Trainer: This is another major deciding factor. A Personal Trainer can be a good guide in helping you achieve your fitness goals the right way. A few things you need to look into before you sign up is if your gym membership covers a personal trainer or if you’ll have to pay for one. The qualification of the personal trainers at your gym is also of prime importance. If you must go for a personal trainer, go for someone with an advanced certification/degree and someone who is in line with your goal.
  7. Cleanliness and Hygiene: It’s no secret that gyms are essentially breeding grounds for sweat, bacteria and germs. While somethings can’t be helped, you need to ensure that the gym you sign up for is regularly maintained with hygiene checks, have clean equipment, washrooms and changing rooms. An unclean environment is very off-putting and may prevent you from visiting the gym as frequently as you would have otherwise.
  8. Check Equipment: The first thing you should do when you’re taking a tour of a gym is to check the equipment. This check is essential to know if the gym has all the equipment you need and if they are in good shape. You won’t get anywhere with shoddy equipment. Also check for the make. A manufacturer that may produce excellent treadmills may not be ideal for rowing machines. Always go for a fine mix that exudes quality! The best gyms often have equipment from different manufacturers.
  9. Culture: Observing gym culture is a pivotal step in deciding whether or not the gym is for you! Do you prefer working out in the presence of the opposite sex? Does the intimidating presence of muscle-heads and heavy lifters bother you? Are you okay with loud, upbeat trance or do you prefer rock? All these questions need to be answered because if you are not comfortable or don’t like the atmosphere in the gym, you are less motivated to visit it regularly. Remember that comfort is of the utmost importance as it will ensure you renew your membership at the end of the year (if you make it :D).
  10. Does the Gym Meet Your Target?: It’s all about the goals! Does the gym have the right equipment, the right trainers, the right facilities and specialization to meet the goals you’ve set for yourself? If you want to lose weight, it makes more sense to choose a gym that specializes in weight loss. If you want to bulk up, go for a gym that specializes in bodybuilding. Don’t join a gym that doesn’t cater to your needs.
  11. Look For Reviews: Sometimes, an advertisement or a single tour cannot give you all the information you need. Take to social media, read reviews and form your opinion. The gym’s social media profile will give you an idea about the gym culture, while multiple reviews can give you a good idea about how the gym ranks in terms of quality and whether or not it meets your standards.
  12. Take a Trial: When all else fails, a little personal touch, like a week-long trial can help you know for sure if this gym is the one! A trial will help you gauge the equipment, the culture and all the other essentials that will become a part of your final decision. It will also help you understand if you’re getting your money’s worth.

In conclusion, choosing a gym is like picking a partner, you need to think it through to ensure that you don’t quit half way and are motivated to such an extent that you continue your membership and workout for a fit and healthy life! If a gym does not work for you, consider working out online, in a live and interactive session with our fitness experts on GOQii Pro. Book a class via the GOQii App now! To read more about fitness and workouts, check out Healthy Reads.

Did we miss out on any key points that you think are essential? Let us know in the comments below!

#BeTheForce

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Strength Training and It’s Benefits

strength training

Having covered so many topics across health and fitness, we wanted to focus today’s topic on Strength Training. I have always been fond of strength training. If performed correctly, strength training can provide significant functional benefits and improvement in overall health and well-being.

Weight training can increase Bone Mineral Density and Muscle Mass. It also increases the strength and toughness of our tendons and ligaments, improves joint function and range of motion, and reduces potential for injury. Strength training will tone your muscles.

benefits of strength trainingStrength training or weight training or anaerobic training all are same. In anaerobic exercise, cells use ATP (Adenosine Tri Phosphate) as a source of energy or glucose in the absence of oxygen. It usually lasts up to 2 minutes.

I began strength training at the age of 16 with traditional Indian squat, Surya Namaskar and push ups. At that time, my knowledge was limited. After some time I realized that my immune system is performing better. I used to fall sick more often with fever and/or cold but weight training really helped me make my immune system stronger.

Weight training can be done using body weight, elastic bands, dumbbells, barbells, and kettle bells. I prefer using my body weight as there is no investment which is required and sometimes, I use dumbbells for weight training.

If you are feeling depressed or stressed, try weight training. It helped me overcome depression and might work wonders for you! After a weight training session, endorphin levels increase in the body. Endorphins are the neurotransmitters released by the pituitary gland which makes one feel good. Neuro-muscular coordination improves.

One benefit of strength training is that during training you are burning calories but the effect will remain for more time because of the increased muscle mass. So weight training will help to increase the B.M.R. as muscle needs more energy to survive.

What Happens in Strength Training?

During strength training, there will be a wear and tear in the muscle fiber but that damage will be repaired after sleep and proper nutrition. Your muscles will become stronger. Your muscular strength and muscular endurance will go up after 2-3 sessions. For hypertrophy (increase in muscle mass), you need more training sessions, proper nutrition and rest.

During weight training, blood flow will increase to a particular muscle. There will be more supply of nutrients to that muscle and muscle will increase in size and strength. Smaller muscles need less time for recovery but bigger muscles like the hamstrings or quadriceps need more time and nutrition.

But before starting weight training you have to prepare your body and mind. Start with a good warm up. During or before you exercise, try ballistic stretching where you are not holding the stretch. After your training session, perform cool down and static stretching where you will hold the stretch for 10-15 seconds.

Want to know more about Strength Training? Ask an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more on fitness, check out Healthy Reads.

#BeTheForce

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