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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 

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Ideal Weekly Workout Routine For Beginners

weekly workout routine for beginnersAs Health is among the top priority in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. If you’re thinking about getting fit, and as we are drawing closer to the new year, don’t just take up a gym membership but work on consistency and have a plan. As per the American College of Sports Medicine recommendation, a healthy person needs at least 30 mins of exercise every day to maintain physical health, mental health, immunity, and prevent chronic diseases for all age groups. So, here’s an ideal weekly workout routine for beginners you can follow and stick to!

Get Motivated For Your Weekly Workout Routine 

Every day of the week may not go as we plan. But if we are determined to be fit, we can set aside some time for exercise every day. If you are a beginner, creating a workout schedule for every week would be a better choice than just having a vague idea about staying active every day. Find out a strong reason for yourself as to why you need to workout every day. This should be a reminder to maintain consistency in order to achieve your goal. 

Getting Started On Your Weekly Workout Routine 

Beginning a workout can be confusing and intimidating as to where and how to start. Once you find out the ideal time, duration, and location for you to exercise, think about the obstacles that can come your way. Slot a backup time to avoid missing the workout. For example, if you set a goal to walk for 30 mins, completing about 5-6k steps, and that doesn’t happen due to some unplanned situations, walk more at work, take the steps instead of the elevator, walk while you talk over the phone just to complete the intended number of steps for the day. Here are some points to remember before you begin: 

  1. Start with short duration but be consistent (It can be 15-20 mins workout rather than an hour of workout at a stretch in a day) and make sure to plan your workout for at least 5 days in a week with short term specific, measurable goal.
  2. Keep a track of how your energy levels are getting better and what other benefits you are getting out of exercise like improved quality of sleep, reduced stress, and increased appetite instead of just keeping a track of numbers on your weighing scale or inch loss.
  3. Plan your workout according to your entire week’s schedule taking into consideration your work, personal life and family time, etc.
  4. Choose different types of workouts that you are interested in and you are comfortable doing. Make a list of physical activities that you enjoy. It can be dance, running, walking, sports like football, badminton, tennis, volleyball, basketball, cricket, weight training, or yoga

Week 1

weekly workout routine for beginnersDay 1: Cardio exercises

  • Start with 5 minutes warm-up exercises at a slow to moderate pace to slowly increase the heart rate 
  • Switch to 20 mins of cardio exercise. It can include aerobic exercises, brisk walk, interval running outside, cycling, stationary bike, swimming, Zumba or any type of dance, or any type of sport. Pay attention to your energy level and breath. You should ideally be able to talk without going out of breath while exercising to know your comfortability. People who want to do running can begin with 1 min of running and 3 mins of walking initially. 
  • Stretch for 5 mins to cool down to gradually bring down the heart rate back to normal 

Day 2: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins: As a beginner, it’s better, to begin with, bodyweight training initially. Some of the exercises that come under this can be jumping jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder bridge, crunches, planks and reverse lunges with just one set each and about 10 repetitions each. There can be 10 seconds of rest in between each set. 
  • Cooldown workout for 5 mins

Day 3: Yoga/Dance

  • Warm-up with 5 Surya namaskars/ jumping jacks
  • Easy Standing and sitting Yoga postures or Dance of your choice for 25 mins. It’s always better to learn yoga postures through a trainer to learn about breathing patterns and the correct postures.
  • Cooldown workout for 5 mins  

Day 4: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2.
  • Cooldown workout for 5 mins 

Day 5: Cardio exercises

  • Warm-up exercises for 5 Minutes 
  • Easy Cardio exercise for 25 mins. This can be repeated the same as day 1. 
  • Cooldown workout for 5 mins 

Day 6: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2
  • Cooldown workout for 5 mins

Day 7: Rest day 

Active rest, which means low-intensity exercise like stretching and casual walking, are suggested on this day to stay active, increase the blood flow to the muscles for good healing, and reduce soreness. 

Week 2

workout The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercises for 25 mins (15 reps of 1 set each)  with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise for 25 mins (15 reps of 1 set each)  with warm-up and cool down
  • Day 7: Rest day

Week 3 and Week 4

kettlebellRepeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs. 

These workouts have to be done again with the combination of cardio workouts on alternate days with one day as a Rest day. People who are running can switch to 4 mins running and 1 min walking, if they are comfortable. The idea here is to gradually increase the intensity of the workout so that the body is getting adjusted to the workouts easily without any injuries and exhaustion. 

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercise/HIIT for 25 mins (15 reps of 2 set each)  with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise  for 25 mins (15 reps of 2 set each)  with warm-up and cool down
  • Day 7: Rest day

Proper warm-up and cool-down exercises are critical here to prevent injuries and for better healing. Muscle soreness can be common during the first week of exercise. But don’t give up. You will slowly get over it as you continue the workouts. 

One needs to pay attention to their diet with good protein, complex carbs, and fibers. Not to forget good hydration and quality sleep. If you have any health conditions like heart problems, diabetes, back pain, neck pain, knee pain, vertigo, arthritis, post-COVID or balance-related issues, get the clearance from your doctor. Certain types of exercises can be contraindicated in some of the conditions. It’s always ideal to have a personal coach or fitness trainer to learn how to go about a proper exercise routine, balanced diet, and healthy lifestyle tailored for your health condition and body type. 

For any additional help on getting started from the comfort of your home, you can sign up for our live, interactive GOQii Pro Classes where our fitness experts will guide and motivate you. You can book a class now from the GOQii App. 

Hope this weekly workout routine for beginners helps you. Do let us know your thoughts in the comments below!  

#BeTheForce 

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Strengthening Exercises You Need to Include in Your Routine

strengthening exercises

Strengthening exercises, as the name suggests, paints a picture of big muscles and heavyweights but that’s quite far from what it actually is. Strengthening Exercises have different aspects to them depending on the goal.

Strengthening Exercises involve complex movements and work on major muscle groups as well as secondary muscle groups. Any activity that makes the muscles work harder than usual, improves muscle strength, maintains bone density and strengthens them. In addition, it also improves balance, reduces joint pain and helps one lose weight.

Contrary to popular belief, you don’t need costly equipment or a gym membership to practice strengthening exercises. If your body is strong, you will be able to do any of your daily chores efficiently. Let’s begin!

Few Exercises You Can Practice

If you’ve not been able to visit the gym or get your workout today, try these strengthening exercises you can easily do at home!

  1. You can perform Squats which are a great way to improve the strength of your quadriceps, hamstrings, glutes, abdominals and calves. You can also perform lunges or reverse lunges which work primarily on quadriceps, the gluteus maximus, knee joints and other leg and core muscles.
  2. When we talk about upper body, the first workout that comes to mind are pushups – which work your chest muscles, pectorals, shoulders, deltoids, back of your arms or triceps and abdominals. By adding triceps dips and pull ups, you can engage the supportive muscles of your upper body.
  3. Planks, crunches, reverse crunches, leg raises and Russian twist are exercises which help you make your core muscles, obliques, abdominals, spinal erectors and upper back (scapular stabilizers) stronger. By strengthening your core muscles, your spine gets much stronger to bear the excessive load and to transfer the force from the lower body to the upper body and vice versa. Strong core muscles can help you function without any injuries.
  4. Mountain Climbers and Burpees are workouts which help you train your whole body in one go. These workouts work your upper and lower body together and engage your core muscles as well. These are considered as compound workouts. Some of the muscle groups that get worked out include the spine range, hip muscles, quadriceps, calf muscles, ankle, rectus abdominis and obliques, etc.  
  5. Balancing workout – you walk, sit, stand – to do any work, you require great balance in your body. Some of the workouts you can perform to improve your balance include: standing on a single leg, balancing a stick on your fingers and walking on a single line. These balancing workouts help you prevent falls, walk safely, avoid twisting your legs, etc.
  6. Flexibility Workout – Bhujangasana, front bending pigeon pose, glute stretch, Warrior Pose – these are some examples of the flexibility workout, which is again a major factor of your fitness level. Good flexibility has many physical benefits such as less injuries and pains. When your body muscles are loose, relaxed, and less tense, you’ll experience fewer aches and pains and the chances of developing cramps will be very less. It helps you to improve your posture as well.  

Benefits of Strengthening Exercises

  • Makes you stronger, making it easier to perform daily chores especially when aging
  • Protects bone health and muscle mass by preventing loss of lean muscle mass post 30 years
  • Helps keep weight off by increasing resting metabolism even on the days we are not exercising
  • Helps better body mechanism by developing better balance, coordination and posture
  • Helps with lifestyle diseases like diabetes, cardiovascular disease and arthritis along with lifestyle changes
  • Boosts energy levels and improves mood

We hope this article helps you include strengthening exercises to your daily routine. To learn more about fitness, check out Healthy Reads or tune in to live, interactive 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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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habits

Old habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip.  Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep.  Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce

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