fitness inspiration Archives

March 29, 2021 By Radhika Mehta Leave a Comment

Does Lifting Weights Build Mental Strength?

Exercise helps maintain healthy weight, control sugar levels, strengthen muscles and bones, and most importantly, it improves fitness and keeps you healthy! It also has an effect on our mental strength as it improves mood, helps in relaxation and lowers depression. This happens because the brain releases neurotransmitters called endorphins which regulate positive feelings and keeps the mood up.

What Is Good Mental Strength?

Having good mental strength means to have logical and realistic thinking patterns, decision making power and this helps manage your emotions and behaviour. Many studies have proven that people suffering with anxiety, mood disorders and depression benefit from including exercise in their routine. Hence, following a regular exercise pattern is essential to maintain mental health and improve mental strength.

Mental strength is as important as physical strength and the good news is that both can be improved with exercise. Hitting the gym or going for a run helps people suffering from heartbreak, loss of a loved one, less self confidence, as after training they report feeling good and positive by investing their energy in a positive place.

How Does Exercise Help?

Aerobic exercises like running, cycling, swimming are well known to reduce symptoms related to mental disturbances like stress and anxiety. Regular aerobic exercise improves blood flow to the brain and helps to strengthen brain health and memory. The increase in core temperature during aerobic exercise results in calmer mood after the activity. Aerobic activity even for 20mins a day results in positive mood and thoughts throughout the day.

How Does Weightlifting Help Build Mental Strength?

Weight training uses weights or external resistance for exercising. It is used to train and strengthen muscles, improve posture and bone structure, boost metabolism and help in better sleep. Lesser known benefits about lifting weights includes improvement in mind-muscle coordination which is an essential part of exercise. This coordination is associated with cognitive function of executive functioning which manages our command and control skills. Lifting weights also improves memory and cognition related tasks. It results in a realistic pattern of thinking, taking smart decisions and regulating behaviour. It also provides a sense of self efficacy and boosts confidence.

Resistance training is a highly effective way to manage symptoms of anxiety and depression. Because what benefits the body, benefits the brain. Just like lifting weights causes muscle gain, the brain has the capacity to change itself in response to internal as well as external influences, which is known as neuroplasticity. In the presence of weight lifting, the brain becomes active, hormone production and neuron production increases. All of this together improves mental strength and helps the individual recover from anxiety or depression along with the therapy.

Weight lifting teaches you to live in the present and be more mindful as lifting requires a lot of concentration and attention in the moment. Setting up the correct posture, controlling the body and performing the movement requires a lot of focus and concentration. Make sure to club weight training in your routine for a strong body and stronger mental health.

How To Get Started With Weight Lifting

Aim to weight train for 30-45 mins, 3 times a week
Start with low weights and focus on posture and consistency
Train at low to moderate intensity for maximum benefit from weight training
Do not miss out on 7-8 hours of sleep, meditation and a balanced diet which contributes majorly to staying fit

Even if you’re currently not depressed or anxious or have any goals of muscle building, I would urge you to consider weight training for all of it’s added benefit. We hope this article on lifting weights to build mental strength helps you. You can read more fitness related articles on Healthy Reads or simply tune in to our fitness experts on GOQii Play. Subscribe now!

#BeTheForce

July 6, 2020 By Shaeba Shaikh 1 Comment

How To Build Endurance and Stamina

With the lockdown slowly lifting, I am sure we’ll be able to run freely and participate in marathons and other sporting events. As we’ve been indoors for so long, there’s a chance that your endurance and stamina might have been affected. To avoid gasping for breath while increasing speed and to improve your time duration while avoiding injuries, let’s take a look at how you can improve your endurance and stamina and prepare for the new normal!

Tip To Improve Endurance and Stamina

Endurance and stamina are the body’s ability to exert itself to its maximum without completely gasping for breath while being able to speak a sentence. There are certain tips and tricks to increase and build endurance and stamina.

Maintain a Schedule: with 2-3 short distance runs and a long distance run at least once a week to acclimatize the body to run farther distances and to build Aerobic capacity. Then slowly try to increase the duration of the run by 1km per week or 0.5 km per week depending on your fitness levels. For instance, 2-3times, 5-8km runs in a week with one 10km run in the first week (this is for athletes who are at moderate level intensity). With increasing the distance by 0.5-1km per week for Long runs for a couple of months, followed with increasing the Speed needed to cover the same distance.
A simple rule of thumb that can be followed here is the FITT (Frequency of exercise, Intensity of Exercise, Type of Exercise and Time duration needed to complete a distance) principle: Always increase the time duration first (of the long runs) in the first few weeks of training. Then increase the speed/intensity of the workout in the coming months of training. This trick helps in preventing any form of injury.
Muscle Strengthening: For completing marathons in less time and improving speed and fitness, strengthening the core muscles and the lower body muscles is a necessity as doing only cardio will reduce the resistance in joints and muscles. The weight of the entire body lies on the legs and is supported by the core muscles. It would be great to sneak in a couple of days of weight bearing strength training into the schedule. But my advice would be try for more repetitions and lesser weights while doing strength training (avoid extremely heavy weights as the goal is to build on Muscular Endurance and strength and not become bulky).
Nutrition: is as important as exercises for improving stamina. It can make or break a performance. 1-2 bananas or 12-15 grapes 20mins before a short run would be a great option or 1 bowl muesli with 1 banana and milk would be perfect 1-1.5 hours before a long run. Even 1-2 Idlis 1 hour before the workouts would be a perfect blend of Carbs, Proteins and Salt. A homemade Nimboo pani with pink salt and jaggery/sugar would be great to be carried for sipping during the runs or a coconut water or even an electoral would work the trick for long runs. 20-30mins post workout is the window of anabolic opportunity where max absorption of nutrients happens. Preferable to have post workout nutrition within 20mins of workout. Dates(4-5 in nos), Prunes(handful), Banana(1-2), Raisins(handful), Grapes(12-15 in nos), Watermelon(1-2 slices) along with a glass of Milk or Whey isolate or 2 (whites):1(yolk) eggs for proteins would be great. Even having your Breakfast rich in carbs-proteins immediately post workout (if a morning run) would work as a fantastic post workout meal.
Recovery: No training or progression with any goal is complete without sufficient rest and recovery periods. Sleep, rest is essential to excrete toxin and lactic acid build up in the body. It is very important to also reduce the levels of the stress hormone Cortisol (which also increases with training), it helps in recovery of every cell and muscle in the body thereby enabling better performance.

Simple things like doing an active warm-up pre-workout and static cool down stretches post workout is essential to prevent any forms of injury and will indirectly help in building endurance and stamina.

We hope this article helps you prepare when lockdown is completely lifted. For tips on weight/strength training, you can check out home-workouts by our fitness experts on GOQii Play. To read more about indoor workouts, check out Healthy Reads.

Don’t forget to leave your thoughts in the comments below!

#BeTheForce

June 8, 2020 By ASHWINI PRAKASH CHAUDHARI 5 Comments

A Quick 6 Minute Workout You Can Do Anywhere

It has been over 3 months now that we have been indoors and activity levels haven’t been the same as before. So if you’ve been thinking how you can exercise at home, here’s a quick 6 minute workout to help you out! This 6 minute workout is designed to help you reap all the benefits of a workout using only your body weight, a chair and a wall. You won’t need any special equipment and can perform this routine anywhere! We’d say it’s perfect for the lockdown!

The Quick 6 Minute Workout

Jumping Jacks: This classic cardio move is a great way to warm up. It improves strength and endurance, increases metabolic rate, burns calories and is great for your heart and lungs as well!

Wall Sit: Wall Sits are great in working out the two groups of muscles in your thighs. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.

Push-Ups: work many muscle groups at the same time, giving your body a full workout! You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few push-ups. It stimulates metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.

Abdominal Crunch: Crunches work on the Rectus Abdominis Muscles. It is a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles, thus helping you build abs.

Step Up Onto Chair: This exercise is great for targeting your quad and Gluteus Maximus Muscles, giving you strong, powerful legs.

Squats: are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.

Triceps Dips On Chair: It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps – the muscles on the back of your upper arm.

Planks: help in strengthening the midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen the inner core muscles that support your joints. It helps in reducing belly fat and back pain. At a time, it works on all your core muscles.

High Knees Running: This is a nice warm-up. High Knees Running on Spot is good practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. What’s more? It provides you more energy, burns calories, builds muscles and enhances blood circulation.

Lunges: are easy-to-learn, safe and an incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.

Push-Up & Rotation: This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.

Side Plank: works your entire core but particularly targets an often weak muscle called the Quadratus Lumborum. It helps to reduce risk for lower back pains, improves your balance and structure.

Perform the above exercises in rapid succession with 20 seconds for each exercise followed by 10 seconds of rest in between. Don’t forget to stretch before you begin!

These 6 minutes that you will give to your body and your health are equal to 0.5% of your day! So go out there and get fit the HIIT way! Don’t forget to leave your thoughts in the comments below.

For more exciting, quick workouts, check out Healthy Reads or tune in to fitness experts on GOQii Play.

Stay home, stay safe, get active and #BeTheForce

May 11, 2020 By Priyanka Mangla 1 Comment

6 Tricks To Help You Make Exercise A Habit

More often than not, when you’ve begun a new exercise routine to get in shape, your intentions don’t often match your actions. You begin to realize there’s a big gap between having an intention of achieving something and actually doing the work to fulfil that intention. There’s no need to beat yourself about it. There’s always a way to bridge that gap. Let’s look at a few tricks that can help you make exercise a habit!

How to Make Exercise a Habit

Set a Goal and Send a Reminder to Yourself: I wanted to exercise because I always wanted to stay fit like a soldier – this was my goal. I set a reminder on my phone for 5 AM as “Stay fit like a soldier “. This served as my morning alarm as well. Setting a goal where you remind yourself everyday will never let you sleep without ensuring that you exercised that day.
Challenge a Friend: The day you plan to start exercising, challenge your friend. I texted my friend, “hey, in the next 30 days, I am going to increase my stamina from 6/10 to 10/10 “. Believe me, your friend will never let you forget that you need to exercise daily.
Use the 21/90 Rule: This rule says that It takes 21 days to create a habit. It takes 90 days to create a lifestyle. You just don’t skip a day for 21 straight days. In these 3 weeks, exercise will become your habit. And once you are able to do it, you will continue doing it for another 90 days.
Reward Yourself With 1 Rest Day: Keep 1 day as your ”rest day “. This is important for your muscle recovery too.
Make It Pleasurable: During the lockdown, some music of your choice will do the magic. You will love your exercise without getting bored. This is actually something I do and enjoy a lot. When the circumstances will become favorable to go out, enjoy the beauty of nature, fresh morning air, the beautiful sky as the sun shines and the chirping of birds.
Take Baby Steps: Last but the most useful trick! When I started exercising, I had full “josh”, I forgot to count the sets and reps and just exercised with lots of energy. I had in mind, the more I will do, the sooner I will get the results. But the reverse happened. I had no energy for Day 2. So, this served as a lesson – doing too much, in the beginning, leads to burnout; which may lead to quitting the habit. So, the key is, start with light intensity exercises for 15-30 minutes in the beginning. Our only aim is to be regular. “One workout at a time. One day at a time. One meal at a time“ – Chalene Johnson.

Now that you’re aware of these simple tricks, let’s aim at making exercise a habit! Enjoy your exercise to enjoy the glow of good health. For training routines and home workouts, join our experts on GOQii Play.

Stay safe, stay healthy, get active and #BeTheForce!