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Tracking Your Fitness Progress

Track your progressYour workout goals may vary greatly, from reducing a certain amount of weight and gaining muscles, to getting a toned body, a flat stomach and lot more. The point of measuring your progress during a workout is to take note of significant data that you can act upon and to decide the steps you should take to attain your goal. Tracking is really important not only for your progress but to keep you motivated as well. It helps you stay focused and decide the next steps of your fitness journey.

Body Composition

Body Composition measurement determines your overall body fat percentage. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass which includes muscles, bones and organs. Body composition can provide you with a clear idea about how much lean muscle and fat you have.

This test can be used to check whether you are gaining muscles and/or losing fat. This test can be an eye opening experience because it reveals the ratio of fat to lean muscle tissue, the percentage of fat in the body, the metabolic rate (BMR) and BMI.  It can easily be done at gyms, health clinics and so on, at a nominal price.

How much Fat is OK?

           Women                     Men
Essential Fat             10-12%                     2-4%
Athletes             14-20%                     6-13%
Fitness             21-24%                     14-17%
Acceptable              25-31%                      18-25%

Girth Measurement

This is a wonderful way to track fat loss! Reduction in body fat is usually represented by the inches you have lost. It is one of the easiest and home-based methods to assess your progress. You can use a standardized flexible, flat measuring tape to measure different parts of the body, including your chest (across your nipple line), neck, abdomen (at your belly button), hips (measure the widest part of your buttocks with your feet together) and your calves (widest/largest part), among others.

As per ICMR, Abdominal obesity (AO) was defined as a waist circumference (WC) ≥ 90 cm for men and ≥ 80 cm for women. Isolated generalized obesity (IGO) was defined as a BMI ≥ 25 kg/m2 with a waist circumference of < 90 cm in men and < 80 cm in women.

Body Mass Index (BMI)

BMI is a person’s weight in kilograms (kg) divided by his or her height in meters squared. On a BMI calculator, the number you get may fall into one of these four ranges: obese, overweight, normal weight or underweight. However, this number does not consider your muscle mass vs fat mass, which means muscular individuals, can end up with a higher BMI that may place them in the obese category. So, you should use BMI just as a beginning point.

As per WORLD HEALTH ORGANIZATION (WHO):

Nutritional Status

BMI
18.5 Underweight
18.5–24.9 Normal weight
25.0–29.9 Pre-obesity
30.0–34.9 Obesity class I
35.0–39.9 Obesity class II
Above 40 Obesity class III

And 4th is My Favorite…

Selfie Zone

A full body Mirror selfie is a perfect way to measure/compare your progress from a specific time period. Nothing can be better than a visual explanation. One gets to know his/her own progress by comparing the two selfies of BEFORE and AFTER.

Reasons to Track Your Fitness Progress:

  1. It allows for modifications and indicates when and where you need to make changes
  2. It lets you manage your workout regimen and time more effectively
  3. Helps to drive direction and focus to your workout program
  4. Makes it easier to attain your goal
  5. It’s quite easy to go overboard when eating your meals. But, if you have clarity about your fitness progress, it will help you decide on the right portion size
  6. Tracking your progress with regard to your workouts acts as a strong motivator that keeps reminding you of the fitness goals you wish to achieve

We hope this article helps you! Do leave your thoughts in the comments below! For more on health and fitness, check out Healthy Reads or tune in to live classes on GOQii PRO, where our experts will guide you on the correct form and posture in real time while making sure that you are well motivated! You can book a class now from the GOQii App.

To get workouts and tips directly from your GOQii Coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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From Being Healthy to Being Healthier! Samridhi Kapoor User Journey

Samridhi KapoorHave you always been health conscious? Do you measure each calorie and hit the gym regularly? In spite of your efforts, have you missed out on minute changes in your lifestyle that could have a big impact on your health? While, answers to all the above queries can be found in blogs and books, a personal touch of a coach can go a long way in keeping you on track with your goals.

Samridhi Kapoor, a 37 year old working professional from Gurgaon, has always been health conscious. In fact, conscious eating habits run in her family. Her weight has been more or less constant in the last decade and she even worked out regularly. However, Samridhi had a habit of indulging in unhealthy snacks and aerated drinks and was unable to shirk off that habit. That’s when GOQii helped her shed some old habits, acquire some new ones and get healthier!

Samridhi Kapoor was looking for a fitness tracker to help her track step counts, calories, etc. A colleague from her workplace referred GOQii. While other trackers only tracked steps, calories and distance, GOQii added a more human approach with personalized coaching. She was intrigued by the idea of having a coach who would talk to her everyday and motivate her.

How Did GOQii Help Samridhi Kapoor?

A few years back, she was eating unhealthy due to stressful conditions and was underweight. She gained her weight back around the time GOQii came into her life. Her goal was toning her body and maintaining a healthy lifestyle. Her assigned coach started off with minute changes. Samridhi would eat biscuits in the evening which were replaced with healthy snacks. She would enjoy her milk with Bournvita but was advised against it as Bournvita is only sugar and was suggested a healthier alternative.

Samridhi wasn’t too fond of fruits but her coach guided her through the benefits of fruits as they boost immunity and have anti-oxidant properties. She is now regular with fruits. In terms of physical fitness, Samridhi visited the gym regularly. If short on time due to a late shift, she would walk before going to bed. She began practicing yoga as suggested by her coach and found it beneficial. Her coach also shared links to exercises she could try.

In the past 6 months, Samridhi experienced a lot of stress and issues with sleep. Her coach advised meditation which she wasn’t able to continue due to a hectic schedule. For her sleep issues, she was given remedies such as maintaining sleep routine, consuming turmeric milk and chamomile tea. The remedies were useful and she is sleeping better now.

When asked about GOQii, she said:

“The best thing about GOQii is that it has kept pace with the changes that are happening in the market right now. While there are so many other players and brands in the market but GOQii has been able to incorporate so many things that sets it a class apart. The customizations and different types of trackers offered for different type of people for various niche is really good. It has an edge over other players. All the other fitness trackers are the same and have nothing new coming up in terms of features, providing only the basic, standard features. As for GOQii Play, the kind of videos they come up with encompass everything. GOQii has videos for depression, yoga, zumba. It has different types of videos for everything. Whatever you like, you can choose. The customizations that GOQii offers aren’t found in any other device.”

Samridhi has been a GOQii Player for 4 years and is also a GOQii Champion who leads the Active Sunday Sessions in Gurgaon. We look forward to assisting Samridhi in being the force for a healthy and active lifestyle!

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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? Leave your queries in the comments below!

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Top 10 Weird Excuses We Make to Skip a Workout

TOP-10-weird-excuses-we-make-to-skip-a-WorkoutPulling someone out of bed for a workout can really be a task! In the field of health and fitness, I have come across people giving some very fickle excuses that are just not valid. This blog has been written 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!

1. I Just Ate a Meal

I 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 /stair climbing/youtube workout videos/GOQii Active Sundays are absolutely free and very much doable.

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 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!

#BeTheForce

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