healthy living Archives - Page 93 of 175

January 30, 2023 By Swati Savla 1 Comment

Cardio For Weight Loss: High Intensity vs Low Intensity

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

January 28, 2023 By Urvi Gohil Leave a Comment

Healthy Eating: Vegetable Appam

Eating a healthy breakfast ensures a healthy start to the day! But, there’s a good chance that you might not know what to eat or might want a change from the usual. So, we’re here with a tasty, super easy Vegetable Appam recipe! It uses traditional seasoning and can be made quickly!

What You Will Need

Semolina – 1 cup
Onion – ¼ cup finely chopped
Capsicum – ¼ cup finely chopped
Carrot – ¼ cup finely chopped
Spinach – ¼ cup finely chopped
Coriander – ¼ cup finely chopped
Ginger Chili Paste – 1 tbsp
Grated Coconut – ¼ cup
Curd – 1 cup
Water – 1 cup
Oil – 2 tbsp
Curry Leaves – 5-6
Mustard Seeds – 1 tsp
Garam Masala – 1 tsp
Haldi – ½ tsp
Red Chili Powder – ½ tsp
Salt as per taste

How To Prepare

Heat some oil in a pan, add in the mustard seeds and allow it to crackle. Now, add the curry leaves and slide in the chopped onion, capsicum, carrot and spinach.
Sauté this for 3-5 minutes and add the semolina. Roast this for 2 more minutes and remove it in a mixing bowl.
Once the semolina and veggies mixture cool down, add in the ginger chilli paste, coconut, coriander, garam masala, haldi, red chili powder, curd and salt. Give it a good mix.
Now add in ½ cup of water, mix it together and allow it to rest for 15 minutes.
After the rest, check the batter and add another ½ cup of water to make it similar to an uttapam batter consistency.
Grease the appam tray with some oil and put it on flame.
Using a spoon, add a controlled portion of batter in the appam tray and cover it with a lid.
After 5 minutes check if the sides of the appam look brown. If yes, flip it over and allow it to cook until golden brown and crisp on both sides.
Our healthy, instant vegetable appam is ready! Serve it with coconut or green chutney.

Note: If you do not have an appam tray, you can make it as mini uttapams in any pan and enjoy.

Highlights of the Vegetable Appam Recipe

It’s a quick, easy and healthy breakfast meal loved by everyone.
Gives you the goodness of vegetables, rich in vitamins and satiating.
Very good for your gut as it is partially fermented.

We hope you enjoy this Vegetable Appam recipe. Do try it out and share your experience in the comments below or share it on social media, tagging GOQii! For more healthy recipes, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce

January 24, 2023 By Sunita Arora 1 Comment

Kanji: The Miracle Drink to Level Up Your Winter!

Kanji is a popular north Indian drink. We can call it an ‘Indian Kombucha’ as well. This drink is traditionally consumed to aid digestion. It keeps the gut healthy during winter. This probiotic drink is the result of naturally occurring bacteria and yeast with salty, zingy taste. It may take a week for Kanji to be fermented as per one’s taste but you can store it in a glass jar for a month easily.

Why Do You Need This Drink During Winter?

This drink has fiber content which smoothens bowel movements. The growth of healthy bacteria helps to promote healthy bowel movement.
Kanji tones the blood detoxifies the liver and aids digestion.
It is packed with a variety of nutrients such as potassium, vitamin C, vitamin A, manganese, few vitamins B as well.
Due to the powerhouse of Antioxidants, it helps provide protection from cancer and prevents eczema in children.
Low-calorie count makes this a perfectly healthy drink which aids weight loss.
Good for maintaining hydration levels and replenish lost nutrients in case of dehydration or diarrhoea.
Old remedy to prevent water loss in case of vomiting, also speeds up the recovery. It gives energy if one feels weak or dizzy.
It prevents certain infections after surgery and reduces systemic allergy too.

Recipe to Prepare Kanji

What You Will Need:

Black Carrots (Kali Gajar) – 250 gm
Filtered Water – 8 cups
Black salt – 2 tsp (or as per taste)
Asafoetida (Hing) – ½ tsp
Mustard Seeds (Powdered) – 3 tsp
Red chili powder – ½ tsp (optional)

How to Prepare:

Peel the carrots, wash them and cut them in small pieces about your finger size.
Boil the water and add the carrots into it, boil it for 2-3 minutes and turn off the flame and let it cool.
Add black salt, mustard seeds powder, hing, and chili powder to the mixture and transfer it in a clean glass jar and close it with lid.
Keep this jar out in the sun for 4-5 days so that the Kanji gets fermented. Don’t keep the jar under the sun after fermentation.
After 5 days, if it tastes sour then your Magic drink is ready for consumption.
Stir and enjoy it with your breakfast or your mid-meal.

It’s easy to prepare. In fact, I just finished making a batch for myself! We hope you like this amazing and nutritious drink. Do share your thoughts with us in the comments below.

For more healthy winter recipes and to learn about nutritious foods and drinks, check out Healthy Reads or connect with a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

January 23, 2023 By Navnee Garg 1 Comment

5 Common Weightlifting Myths You Should Stop Believing

If you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.