gym Archives

March 25, 2019 By Ashwinkumar Rahate 1 Comment

Benefits of Physical Activities

In my previous blog, I explained the difference between health and fitness. This blog will detail the importance of physical activities and the role it plays in maintaining a good lifestyle.

As per ACSM (American College of Sports and Medicine) guidelines, a person must be involved in some sort of physical activity at least 3 days a week. The benefits of physical activities are divided into three categories i.e. Physical, Mental and Social benefits.

1. Physical Benefits of Exercising

Keep Away From Hypokinetic Medical Conditions
This is one of the major benefits for a person who is involved in physical activities. Hypokinetic Condition arises from the complications of leading a sedentary lifestyle. This condition includes Cardiovascular Diseases, Obesity, Lower Back Pain Syndrome, Type II Diabetes, Hypertension, etc.
Increases Basal Metabolic Rate
If you are regularly involved in some kind of a physical activity, it increases your Basal Metabolic Rate (BMR). BMR refers to the minimum amount of energy in the form of calories that our body requires to complete its normal functions such as breathing, breaking down foods, heart and brain functioning
Joint Mobility & Flexibility
Regular physical activity improves your joint mobility and flexibility
Boost the Immune System
Regular and frequent exercising helps boost the immune system. Exercises flush out bacteria from the system and lungs. This, in turn, helps us avoid the chances of catching a cold, flu, or other viral infections. Exercise temporarily increases the body temperature which in turn may prevent bacterial growth
Improve Bone Density
Bone density refers to the amount of mineral matter per square centimeters of the bones. Physical activities improve bone density. If bone density improves, there is less chances of osteoporosis and fractures
Better Body Composition
Body Composition is used to describe the percentage of fats, muscles, bones and the water in the body. If we say better body composition, it means more muscles and less fats, good bone weight and desired water level
Anti-Aging Agent
Proper and regular physical activities targeting the basic components of fitness will result in a stronger heart, good bone density and increase in muscles. As a result, it will work as an anti-aging agent. As your body functions effectively well, your life expectancy increases
Increases HDL Levels
Regular cardio exercises increase HDL levels. This is because cardio training helps supply oxygenated blood to the working muscle and that makes the heart stronger and helps in smooth blood flow
Low Risk of Heart Attack & Stroke
Exercise helps strengthen the heart and the cardiovascular system. It improves blood circulation and lowers the risk of heart attack and strokes

2. Mental Benefits of Physical Activity

Release Endorphins
It’s no surprise that physical activities help us improve our mood. This is primarily because of the release of chemicals known as endorphins. They not only create a feeling of happiness but sometimes, even euphoria
It’s a Great Stress Buster!
Any physical activity is a great stress buster. It not only reduces physical stress but mental stress as well!
Remedy for Insomnia
Regular involvement in an exercise is a medication alternative to improve sleep. It is a known remedy for chronic insomnia
Improves Memory and Brain Power
Proper physical activities help sharpen memory and build the ability to learn new things. Being active everyday rapidly increases your brainpower!
Exercise Boosts Confidence
Your body changes when you are active. Once you begin noticing the changes, you become more positive, productive and confident in yourself. It’s safe to say that exercise can boost your confidence!
Control or Elimination of Bad Addictions or Habits
When we exercise regularly, our brain releases dopamine which is critically important in rewards and motivation. We experience happiness when Dopamine is released. Unfortunately, the same chemical is released while consuming alcohol, drugs, while having sex and also while eating junk food. It is easier to quit bad habits if you get your dopamine fix for the day while working out!

3. Social Benefits of Physical Activity

Improves Social Relationships
A person who works out experiences good emotional health, is confident and this in turn improves his/her social relationships
Develop New Contacts
Participating in sports or group fitness activities helps you meet new people. This opens an avenue of opportunities from friendships to business and you get to meet and surround yourself with like-minded individuals
Increase Productivity and Efficiency
We have already established that being active helps your increase your brain function. It helps you stay alert and focused at work which results in efficiency and you’re naturally more productive! Physical activities help you think and act smartly!
Reduce the Generation Gap
As an active participant in a fitness group, a sports activity or even if you’re prepping/participating in a marathon, you enter a world where you meet people from all walks of life. You will meet like-minded people from different backgrounds and different age groups. You will begin to realize that age really doesn’t matter when you’re fit!

The most important aspect of being physically active is that you save a lot of money on medications and in some cases even a surgery. Given all the benefits, isn’t it better to spend time and money on exercise? Don’t forget that being healthy and active is an investment in life itself!

February 5, 2019 By GOQii 1 Comment

12 Steps To Choose the Right Gym For You

12 Steps to Choose The Right Gym For You
With the onset of February, 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 here are 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!

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

#BeTheForce

July 11, 2018 By Trupti Hingad 2 Comments

11 Top Testosterone boosting foods for men

Have you been working out hard in the gym with no results? Have you wondered what could be the reason? We are all aware that workout does a lot of good to our body. A regular workout does everything from increasing your odds of living longer to supporting your memory function and for men, a good workout can also boost your testosterone.

While testosterone is the primary sex hormone in men, it is also responsible for everything from muscle development to hair growth to mood regulation to sex drive. So yeah, it’s pretty important when it comes to your health and well-being.

But, at times despite the work out the testosterone levels could be low and hence the desired results from the workout is not visible. But, there is nothing to worry. One can increase their testosterone levels naturally by eating the right foods.

Here is a list of testosterone boosting foods

Brazil Nuts: This tree nut is an excellent natural source of the mineral selenium and a great testosterone booster. The high selenium content is mainly responsible for Brazil nuts positive benefit on T levels. Brazil nuts also have a good ratio of fats. These nuts contain zinc, amino acid Arginine and fatty acids which are needed to make hormone testosterone. Arginine is a precursor to nitric oxide, important for vasodilatation and known to increasing testicular blood flow for better hormone production. Brazil nuts are packed with the most bio-active form of Arginine. Just have 3-6nuts per day and boost your T levels.
Beans: Are rich source of fibre, protein and zinc. Beans pack a bigger shot of zinc than any other member of the veg family. Add it to a food that’s high in protein and fibre\ and low in fat, and you have a winning combo. You can opt for baked beans, lima beans, navy beans, and kidney beans –All are good choices.
Eggs: Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Start your day with three or four eggs or egg whites cooked in olive oil coconut oil. You can also opt for boiled eggs too.
Cruciferous Veggies: Elevated oestrogens levels lead to fat accumulation and can interfere with muscle growth. Broccoli, cauliflower, cabbage may help a man’s body excrete excess oestrogens and increase the amount of testosterone available to cells. Indole-3-carbinol, a compound found in cruciferous vegetables, may increase the excretion of estradiol (one oestrogen hormone) thus increasing the testosterone production. Since these veggies are rich in fibre..it also helps you to keep full and thus helps in fat loss too.

5 Garlic: Garlic is an active ingredient, allicin, enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone by limiting its actions and breaking down muscle tissue. Season some foods with garlic, but eating crushed garlic cloves provides the most direct benefit.

6 Oyster: Oyster is loaded with Protein, magnesium, lots of zinc. Along with increasing physical endurance, oysters pack more zinc than almost any other food source. Just six oysters give you almost seven times the recommended daily allowance of zinc, and zinc plays a key role in muscle growth and testosterone levels.
Eat a serving of oysters once a week — raw or cooked but not fried.

Pumpkin seeds: They are good source of zinc -a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production. Sprinkle more testosterone-boosting pumpkin seeds into your diet by adding them to oatmeal, yogurt, and salads, and even add them into your protein shakes.
Coconut: Coconut can not only help your diet taste like a tropical meal, it can also keep your T-score at healthy levels. That’s because the giant nut is a source of saturated fat, which plays a role in testosterone production. A healthy person can take up to 8-10 percent of their calories from saturated fat to help keep testosterone at its peak without any major concern over increasing your risk of heart issues.

9 Wheat Bran: Who would have thought that brown wheat bran could help peak up your T-levels? But the fibre-rich bran of the wheat kernel is an excellent source of the mineral magnesium. One study found that magnesium was more effective at boosting testosterone if paired with high-intensity exercise. Add wheat bran to your flour or oatmeal, pancake batter, and protein shakes.

10 Pomegranate: This beautiful red fruit has been used medicinally for centuries. With high levels of antioxidants, vitamins A, C, E and iron, researchers have found one glass of pomegranate juice/one fruit a day can increase testosterone levels between 16 percent and 30 percent, can improve mood and increase libido too.

11. Whey protein- or ricotta cheese: This is high in protein and low in fat.-This not only fix your protein dose but also helps in increasing testosterone production restricting body’s production of cortisol hormone. So Have it as post workout meal or grab as mid snack.

So, stack these foods if you haven’t already and enhance your workout and overall physical health!

Benefits of Physical Activities

1. Physical Benefits of Exercising

2. Mental Benefits of Physical Activity

3. Social Benefits of Physical Activity

12 Steps To Choose the Right Gym For You

11 Top Testosterone boosting foods for men

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