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Overcome Hurdles to Home Workouts

hurdles to home workoutsWith most of us working from home and no options to go out to gyms/parks for our daily workouts, it can become challenging to stay motivated, to do regular workouts at home. No matter what your current situation, home is the best place to do a workout right now! If you are finding it difficult to set a routine, are not motivated enough, or don’t know how to keep yourself active, here some solutions to overcome the hurdles to home workouts! 

Solutions to Overcome Hurdles to Home Workouts 

1. Lack of Time
How many times have you thought of working out and suddenly you realise you’re running out of time and you tend to skip it altogether? Most of us are under the impression we need to exercise for at least 60-90 minutes for it to be effective. But the truth is that we can get good results with workouts like HIIT (High Intensity Interval Training), even if you have 15 to 30 minutes with you. You exercise with your maximum effort for 15-20 minutes, and get better results than a moderate intensity workout that you would have done for twice as long! You’ll build a leaner, stronger physique, and your routines will always feel fresh.

It’s always better to know your schedule for the day and squeeze workouts based on that schedule. If you have online meetings/ conference calls, lined up for the day, do a workout early in the morning or late evening. If you couldn’t do that, you could probably eat lunch while you work and utilize the lunch time to do a sprint workout or HIIT session in your living room.

2. Lack of Equipment/Heavy Weights
Most of us who are used to working out at the gym do not find it fulfilling or don’t get the “kick” when not able to lift the heavy gym machinery or weights. To our surprise, you can get comparable results if you can use your own body weight correctly as we do in Yoga, pilates or simple exercises like push ups, pull ups, lunges, etc. Alternatively, if you have a set of resistance bands or even a set of water bottles, it can be effectively used for weight training as well. Use your treadmill, Static cycle or resort to spot jogging/ running, skipping etc , for your cardio workout.

 3. Lack of Motivation
It is very natural to lose motivation and this can become one of your biggest hurdles to home workouts. There are days you just don’t feel like it, you’re either too tired, too bored or just want to relax. If this is happening too regularly, you need to work on developing your – Instigation Habit! These are simple habits or cues that give signals to the body that it is time for a workout. For eg- ringing of the alarm, getting into workout attire, placing your mat on the floor, etc. Stick to a fixed schedule for a few days (Monday to Friday), either first thing in the morning or in the evening and by the end of the third week, your body will automatically crave to get into action and this will keep you motivated.

It is important to keep changing your style of workout. Doing the same workout over and over becomes boring and stale for your mind and muscles. Not only do you lose motivation, you may not get the desired results as well. So look for variety, watch and follow online classes, there are so many options available, these days. Don’t forget to reward yourself from time to time but avoid indulging too much. 

 4. Too Many Distractions at Home
There are so many more distractions at home than there are in a gym or an outdoor environment. You’re constantly being tempted to watch television and if you start a series, you will not realise where the time has flown. You may even have to check your emails, finish household chores and all this leaves you with no energy and time to do a workout. Here is when you ought to be disciplined and exercise some self control. Do not start your day with checking your phone and switching on the TV. It’s always better to complete your workout first thing in the morning. But if you are really obsessed, you can put on your favourite show and do a cardio workout or complete a bodyweight circuit during that time. And if you have a treadmill or a stationary bike, no excuse to sit down and watch TV, keep moving on the machine!

5. Lack of Knowledge
When you train randomly, you get random results. Set a goal and work towards achieving it and if you are not too sure, seek professional advice from a fitness expert, or watch online videos/ join classes and build a roadmap to your fitness journey. The lockdown has brought the entire world together and there is nothing that you cannot gain knowledge about, be it your workout routine – Setting a goal, planning, execution, type of workouts that interest you and will suit your fitness goal.

The hurdles we create for ourselves are often the most difficult to overcome. I hope this article helps you overcome your hurdles to home workouts and you will make full use of the time you have in hand to improve your fitness levels!

If you’re confused where and how to start, tune in to our fitness experts and join their LIVE sessions on GOQii Play. You can also read more about fitness on Healthy Reads. 

Stay home, stay safe, get active and #BeTheForce

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Practice Yoga Indoors For Good Health During The Lockdown

yoga indoorsWith gyms, parks and usual outdoor workout spots in lockdown, it is difficult for a person to even get as much as a morning walk. So how does one meet their daily physical requirement? The best way is to do whatever workout you can do indoors. Additionally, one of the best things you can do is practice yoga indoors! Let’s look at how you can start. 

7 Basic Yoga Poses You Can Do Indoors

1. Tadasana or Mountain Pose 

  1. Stand tall with feet about 10cm apart and hands on the hips 
  2. Raise arms over head and interlock the fingers. Place hands on top of the head.
  3. Look upwards and fix the eyes at one point. 
  4. Inhale, stretch the arms with palms facing upward. 
  5. Raise the heels coming up on the toes. 
  6. Hold the pose for a few seconds. 
  7. Exhale, lower the heels and bring the hands to the top of the head.
  8. Practice six rounds.

2. Twisting Cobra Pose or Tiryaka Bhujangasana
Twisting cobra pose makes the spine flexible and strong. It improves lung capacity, tones the abdominal muscles and improves digestion.

  1. Lie flat on the stomach with the legs straight and feet apart.
  2. Place the palms flat on the floor slightly below the shoulder.
  3. Rest the forehead on the floor.
  4. Slowly raise the head, neck and shoulder.
  5. Straightening the elbow, raise the trunk as high as possible.
  6. Look over the left shoulder and gaze at the heel of the right foot.
  7. Stay for a few seconds in this pose.
  8. Face forward again and repeat the twist on the other side without lowering the trunk.
  9. Repeat all steps six times

3. Fish Pose or Matsyasana
Fish pose opens up and stretches the chest and the diaphragm. It’s a great way to beat stress.

  1. Lie down on your back with legs straight. Hands beside the body.  Palm facing down on the floor.
  2. Take the hands underneath the hip and press elbows on the floor.
  3. Lift the back and head.
  4. Bend the head down, arch back to bring the crown on floor.
  5. Raise the chin as high as possible and push the chest upward.
  6. Hold this position for a few seconds. 
  7. Repeat three times.

4. Seated Forward Bend Pose or Paschimottanasana
Seated forward bend pose helps to calm the brain and relieve stress. It also soothes headache, anxiety and relieves fatigue.

  1. Sit down with legs stretched out straight.
  2. Raise both the hands upwards and place the palms together.
  3. Bend slowly and touch the feet.
  4. Gently bend the head downwards with face resting on legs and breathe slowly.
  5. Repeat this up to 3 times and maintain the bend position longer after each round.

5. Wind Relieving Pose or Pawanmuktasana
Wind relieving pose helps in aiding digestion. It also helps in reducing belly fat and enhances blood circulation.

  1. Lie down on the back with feet together and hands by the side of the thighs. Inhale and raise both the legs.
  2. Exhale, hold the knee joints and bring the knees towards the chest.
  3. Press the thighs on the abdomen with clasped hands.
  4. Breathe in again. On exhalation, lift the head and chest upwards. Touch the knees to the chin or forehead.
  5. Maintain the posture as long as possible. Repeat this for at least 6 times and each time increase the span of holding this position.

6. Child’s Pose or Balasana

  1. Sit on your knees. Place your hands on the thighs and palms down.
  2. Exhale slowly and bend forward, stretching your hands
  3. Breathe gently. Hold the posture for 2 to 3 minutes or less as possible.
  4. Repeat this up to 3 times maintaining the bend position slightly longer.

7. Cat-Cow Stretch Pose

  1. Take the position of cat pose.
  2. Lower your head and raise your back towards the ceiling. 
  3. Gently exhale and contract your abdomen. Hold the breath for 3 seconds.
  4. Inhale while raising the head and bring your abdomen downwards. 
  5. Expand the abdomen fully and fill the lungs with the maximum amount of air.
  6. Hold your breath for 3 seconds. 
  7. Exhale and repeat step 2 to complete one round. Repeat 3-5 rounds.

Practising simple yoga indoors can help you stay fit and healthy during this lockdown and well after it too. Do yoga preferably on an empty stomach or 3 hours post a meal. Practice these regularly to see an improvement in your health. Before you begin, do consult your doctor, physiotherapist or health expert especially if you have any health issues. 

For more guidance into yoga, tune in to LIVE sessions by yoga specialists on GOQii Play. Do leave your thoughts in the comments below! 

Stay safe, stay indoors and #BeTheForce! 

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“Give yourself just half hour in a day to be active”

dr harshita

She is a doctor by profession but, strangely never found time for herself to be active and healthy. But, the GOQii band and her coach changed everything for her in 18 months. Here is Dr. Harshita Mehrotra’s success story in her own words.

I am a surgeon and currently posted in Port Blair. But, during my residency training to be a surgeon I was based in Delhi. Residency can be very taxing and stressful. I was so involved in my studies and work that I never paid attention to my own health as I never made time for myself. It’s ironic that I was studying medicine and I myself was not up to mark with my health goals.

I used to be frequently working night shifts in the hospital and I got addicted to caffeine leading me to have several cups of Coffee through the day. Add to this habit, I also had a very sweet tooth so it used to be pastries with Coffee invariably. I just could not resist them. I was also suffering from PCOD and GRD (Gastro Reflux Disorder) which are lifestyle diseases. And above all, I had no form of exercise at all.

I knew it was time for me to do something about this and get on the health path as soon as possible. I was sure that whatever changes I made to my life needed to be sustainable over the long-term. After all, what would be the point of working really hard to get active and healthy, only to go back to old times and face all the problems again?

Before:

  • Unstructured schedules of a medical student
  • No focus on her own health – Incorrect food, no exercise routine

In November 2014, I was suggested that I join a gym or do something to get active. I had joined a gym earlier but due to my odd things as a resident, I frequently skipped it. I came across GOQii band and I decided to go for it. The moment I got it I had made up my mind I am going to get active. I was also happy that I got a personal coach who would be having a hawk’s eye on me.

My dear coach Neha More asked me all about what I did, how I ate, what I ate, if I was active daily, how much did I sleep and when did I sleep etc. I had no positive answers to give her but, I told her my health goal was clear – I wanted to get active and be active every day. Neha helped me a lot towards achieving my goal.

We did not do anything drastic. Slowly and steadily she made me change my habits. She would say “ok, you are not having enough water – so drink water and not coffee.” She got me to reduce my caffeine and sugar intake. Alongside, she also made sure I was walking or had some kind of physical activity. Prior to getting a GOQii, I was leading quite a sedentary life. Then just by jogging around also gave me some leg pain but as I got regular, the pain also disappeared.

After:

  • Daily fitness routine – Run and core exercises every morning
  • Introduced Interval Training to build stamina
  • Healthier meals – given up sugar, white carbs, and snacking on junk food, having an early dinner and not skipping breakfast
  • Change in mood, energy levels, and dress size

I have now moved out of Delhi and practice in a hospital in Port Blair so cannot be a part of Delhi active Sundays anymore. But, I make it a point to spend at least 30 minutes with myself. Currently, I do a step count of anywhere between 7000 to 10000 steps daily. I also go for a 1.5 to 2 km run every day.

Having a personal coach has really helped. Some days when I am really stressed out and tell her I am stressed she would tell me to do some meditation and breathing exercise. She would ask me to focus on the positives and these helped me.

My life has been transformed as a result of being active on a daily basis. Even the voice in my head has changed. The voice that used to be harsh and self-critical is now kinder and much more compassionate. I have learned to treat myself and others with me too who are struggling to be active and healthy.

I have also had the opportunity to inspire others to take steps to become more physically active, too. I just tell them to give you 30 minutes daily to get active and that would be all.

While it’s not just about getting active and healthy, GOQii also gives you an opportunity to do good through their Karma initiative. I have so far donated 5000 karma points till date. I donated this towards improving healthcare access for women, improving access to healthcare to poor and victims of Tamilnadu floods. Karma initiative is a great idea and makes me feel that I am contributing to the welfare of society.

It’s been over a year-and-a-half since I started on this journey. Today, I can proudly say that I have gained so much more. I have gained a healthy life and hope for the future. By the end of this year, I want to run a marathon.

What does Coach Neha More have to say about Dr. Harshita?

Dr. Harshita is a surgeon and very dedicated. When she was working in a hospital in night shifts she used to have lot of coffee and pastries. She had a sweet tooth or should I say rather sweet teeth and no time to be physically active.

We had been working on her sweet cravings, coffee intake then later running, interval jog and strengthening exercises too.

She started with exercises like strengthening, Interval jog and run and it has now become her routine and she ensures to keep herself active through the day if she misses on her daily exercises.

She incorporated healthy foods and understood the effects of ‘Mindful Eating’ while having meals which had great impact on her sweet cravings and portion control. She started consuming more water, lemon water after having sweets and coffee to maintain hydration level. We also worked on balancing the nutrient intake than restricting the specific food items to develop a healthy meal routine. All in all she is well on her path to ‘Good Health’ and be the force.

dr harshita 1

 

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It’s important to know the types of sets in weight training

TwoDumbbells

While doing weight training we perform sets of each exercise. The set refers to the several repetitions of the exercises and repetitions refer to the number of times you perform a specific exercise. While, designing the weight training program it is very essential to decide how many sets and the repetitions.

Following are the different types of sets

  • Straight Sets:

This type of sets is usually performed by the beginners. In this type, the sets and the repetitions are reaming the same. There is no change in lifting the weight as well.

The example of the Straight Set is performing 3 sets with 15 repetitions of a particular exercise. There is no change in lifting weight.

  • Compound Sets :

Compound sets refer to targeting two exercises with the same muscle group. Example of Compound set is performing bench press dumbbells with dumbbells fly. Bench press dumbbells will target the Pectorals major while dumbbells fly focuses on the sternum pectorals.

  • Supersets:

Supersets means paring 2 exercise that work opposite muscle groups. The example of the superset is Dumbbells Chest presses followed by lats pull down. Here the Chest and the back are the opposite muscle group.

  • Tri Sets

Three different exercises performed back to back without any pause is known as a Tri sets.

The example of the Tri set is Bench Press followed by the dumbbells fly and push ups.

  • Drop Sets

In the drop set method the trainee starts with the heavy weights with low repetitions after that reduce or drop the weight and perform the repetitions (reps) till failure. For example the trainee may start peck fly with 200 lbs with 5 reps. In the next round 180 Lbs with 8 reps, The next round 150 Lbs with 10reps. The next round 130 Lbs with 12 reps. And the last round 100 labs with 10 reps.

  • Giant Sets

A series of 4 to 6 exercises done with little or no rest between movements and a rest period of 2-3 minutes between sets, often performed on either 2 opposite muscle groups like biceps and triceps or on a single body part.

Example: 

Giant Set for the Chest:

  1. Incline Barbell Press (4 to 6 Reps)
  2. Decline Barbell Press (4 to 6 Reps)
  3. Machine Chest Press (4 to 6 Reps)
  4. Peck Deck Fly (4 to 6 Reps)
  5. Floor Dips (4 to 6 Reps)
  • Pyramid Sets

It refers to the starting the first set with the lighter weight with more repetition. Gradually the trainee increases the weight and lower the reps. The rest between the sets depend on individual goal.

For Example:

Performing Leg Press

1st Set for 100 Lbs with 15 reps

2nd Set for 150 Lbs with 12 reps

3rd Set for 200 Lbs with 10 reps

4th Set for 250 Lbs with 8 reps

5th Set for 300 Lbs with 6 reps

6th Set for 350 Lbs with 4 reps

  • Reverse Pyramid Sets:

It is just opposite of pyramid sets. It refers to the starting the first set with the heavier weight with less repetition. Gradually, the trainee reduces the weight and increases the reps. The, rest between the sets depends on individual goals.

For Example 

Performing Leg Extension

1st Set for 200 Lbs with 5 reps

2nd Set for 180 Lbs with 8 reps

3rd Set for 150 Lbs with 10 reps

4th Set for 120 Lbs with 12 reps

5th Set for 100 Lbs with 15 reps

6th Set for 80 Lbs with 18 reps

These are all different types of sets which are used in weight training program. We can choose the type of the set as per the Goal.

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