April 1, 2022

3 Common Exercise Myths

Author By - Asmita Bhattacharjee Categories exhaustion fitness flexibility health sports strength stretching workout

To be fit and healthy, exercising regularly is of utmost importance and has to be accompanied by a good diet and proper sleep. While some experts suggest following the traditional notions associated with working out, some of them focus on newer and more effective methods. There are certain aspects about exercising that have been with us for generations but it turns out that not all of them are true. In this article, we’ll be talking about certain myths about exercise that are very common and need to be ignored for good. If you’re into regular workouts, there are chances you may have heard about or followed at least one of these workout myths. These are misleading and even if some of them have a positive short-term impact, they are not good for the long run. 

  • Static Stretching Before Exercise

We have known since time immemorial that workouts should not begin without you stretching your muscles out. However, according to experts, this is not a good way to start your exercising process. The muscles loosen up before you even do the main workout, which in turn, reduces the efficiency of the workout. Thus, it is advised to begin with some warming up of the muscles by doing some dynamic stretches instead of the static ones that are usually recommended. The dynamic stretches would contribute to proper movement and make your workouts easier and smoother. The best time to attempt the static stretches is at the end of the workout session when your muscles need some cooling down. 

  • Exercising With An Empty Stomach

Many of us have heard that it is a good idea to exercise on an empty stomach since by doing that, the body fats are lost at a faster rate. This method might seem to work for a few days but the results are not visible in the long run. It is very important to maintain a balanced diet and have a healthy breakfast before you hit the gym or go for a run. Research shows that having a healthy breakfast before working out aids the reduction of body fats way more than exercising on an empty stomach. Have you been following this myth for a long time now? Have you noticed your progress to slow down or become stagnant despite being regular with your workouts? This is your cue to make a few lifestyle changes to avoid workout myths like this one. 

  • Walking With Weights 

Being able to walk with heavier weights has been a big flex for fitness enthusiasts. However, experts have gone ahead to confirm that it’s one of the biggest exercise myths that we’re familiar with. Walking with weights can increase the chances of injuries manifold since the pressure points are the joints of the body. Thus, a better alternative is to walk with poles that focus on the upper body and the abdominal muscles. They don’t pose a risk of injuries or painful muscle cramps since they take away all the pressure of the joints like the hips, the knees, and the lower back of the body. So, the next time you’re asked to try walking while carrying weights, try your hand at the poles instead to develop proper posture and strength. 

March 29, 2022

All About Sumo Squats

Author By - Asmita Bhattacharjee Categories exhaustion fitness flexibility health sports strength stretching sumo squats workout yoga

If you are a workout enthusiast, you must be aware of the benefits of squats. Directly impacting the core muscles, thighs, and glutes, squats should ideally be an important part of strength training and muscle endurance workout regimes. Sumo squats are different from regular squats in the sense that they particularly focus on toning and strengthening the inner thighs. Boosting up the performance of the core muscles is an essential concern of sumo squats. We’ll be discussing the basics of sumo squats in this article. With the right kind of motivation, you’ll be a winner at it, doing wonders for your body. 

What is Sumo Squats? The difference with a Regular Squat 

Both the squats have more or less the same function, that is, providing strength and shape to the lower body. But, sumo squats go a step ahead and activate the muscles of the inner thighs or adductors. The reason for the special focus is the difference in the position of the squat. While doing a conventional squat,  the legs are placed apart from each other, considering the width of the shoulders. On the other hand, in a sumo squat, the gap between the two legs is way wider since the knee and toes project outwards, instead of facing the front. 

Variations Of Sumo Squats 

  • Goblet Squats 

The target muscles are the same as the traditional method. The only difference is, the toes don’t move and remain front-facing. The knees, however, are extended a bit further apart, that is, more than shoulder and hip-width. For the advanced arrangement, weights can be added.

  • Plié Squats 

For this type of sumo squats, a glider is usually placed under one leg. The toes should be extended wide and the knees shouldn’t be placed too apart. The gap between the toes should be more than the gap between the knees. Coming back to the standing position after lowering the body is a vital step when it comes to plié squats. While lifting the body, the left foot is brought to the middle. Next, while standing up, the heels and the thighs are brought together.

  • Sumo Jump Squat 

There’s nothing better than adding some speed to your workout to increase its intensity and the tension of your muscles. Spice up a regular, boring sumo squat by doing jumping squats. The emphasis shouldn’t be on the height of the jump but instead, on the technique. Avoid landing on the ground with a thud. Place your feet very gently even if the jumps per minute count is high.

  • Kettlebell Swing Squat 

Sumo squats of this kind include the swinging of the kettlebell between the thighs while doing the squats. The kettlebell should be swung through the gap between the two feet when the squat position is held. When you stand up, swing up the kettlebell to the level of your shoulder, repeating the same till the completion of the set. 

March 27, 2022

4 Ways To Improve Your Squatting Position

Author By - Asmita Bhattacharjee Categories exhaustion fitness flexibility health sports strength stretching workout

If you want to get your lower body in shape, there’s no better workout than squats. Squats are an important part of most workout routines, especially if the focus is on strength training and developing balance. The proper position can be difficult to sustain initially but with time, squats are going to be your favorite workout for their immense benefits. However, you have to ensure that you’re following the proper techniques while doing a squat. We’re here with this article to help improve your squat.

  • Correct Technique 

Paying attention to the technique is an important part of improving your squat strength. Whichever type of squats you attempt, you’ve got to maintain the basic posture that includes keeping the hips back, chests forward, and knees pushed outwards. If you follow these three steps appropriately, there are chances that you’re doing your squat workouts correctly. Ideally, you should be positioning your knees diagonally, instead of keeping them parallel to each other. This doesn’t restrict movement and you get more comfort while performing the squat. Try to go down as much as is possible, to make the most out of the workout and help your lower body become stronger. 

  • Hip Strength

The more we talk about how you can improve your squat workout, the more you’ll notice how important it is to pay equal attention to every part of your body that’s going to be involved while you’re performing a squat. If you don’t have strong hip muscles, also known as glutes, spinal erectors, and hamstrings, your squat wouldn’t be satisfactory. Your hip muscles should have good coordination with your torso if you want to attain the ideal squat position. Hip strength is important for most strength-based exercises because of the vitality of hip extension for firmness. The exercises that can help you develop your hip muscles effectively are rack pulls, dumbbell swings, or kettlebell swings, Romanian deadlifts, etc. 

  • Core Strength

If you want to improve your squat workout, you have to focus more on quality than on quantity. Even if you do 5 to 10 squats every day, the position should be proper and your core muscles should be firm and upright. The best way to get your posture correct is to take a deep breath before you start the squat and hold it while you’re sustaining the squatting position. When you get back up, release the breath. Then when you attempt the next one, take a deep breath again. In this way, the pressure points of your torso would be uniform and you’d be able to develop a firmer core. Avoid doing the squats too quickly in the initial days to avoid injuries and excessive muscle cramps. The key is to start slow and steady. 

  • Shifting Pressure Point 

One of the most important tips to follow while you’re holding the squatting position is to apply pressure on the floor, instead of your knees. In this way, you’ll shift the pressure point and the posture would be more accurate and way easier to do as well. You should always use all the force you can downwards, to keep your upper body straight and steady. This reduces the chances of injuries as well.

March 19, 2022

Benefits Of Jumping Rope As A Sport

Author By - Asmita Bhattacharjee Categories exhaustion fitness health mental health work-life balance yoga

Working out or exercising regularly is very important for the wellbeing and fitness of the body. It not only tones the entire body but protects us from various diseases and infections as well. However, not everybody has the time to abide by an elaborate workout routine, due to a busy work schedule. Thus, something that’s less time-consuming can go a long way in doing the needful. Jumping rope is one such physical activity that can be done for even 5-10 minutes every day, without the need to compromise on your work or other commitments. The benefits of jumping rope are immense and we are going to discuss the same in this article. If you’ve been considering the benefits of jumping rope for 10 minutes, get yourself a rope first from a nearby sports store or order one online. 

  • Burns Fats 

It has been found out that the benefits of jumping rope are the same as that of running or jogging and in most cases, even more, efficient than them. More calories are burnt in less time and calories are not accumulated if the process is regular. 

The body gets heated up with constant movement and eliminates approximately about 200-300 calories in 15 minutes. It belongs to HIIT exercises that reduce body weight and belly fat by strengthening the muscles of your abdomen. 

  • Better Bone Density 

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Less Chances Of Leg Injury

Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions. 

  • Boosts Body Synchronization 

Improving the coordination of different body parts with the brain is one of the various benefits of jumping rope. Legs become easily aware of the commands of the brain and the regulation of body movements becomes more efficient. This happens because when you use the jumping rope, you have to pay full attention to its movements and the way it syncs with your body movements. Your legs have to work according to your hands and vice versa. You tend to become more conscious than you usually would, enhancing brain and body function.

  •  Aids Pulmonary Function 

Health benefits of jumping rope also direct to facilitation in blood circulation and heart function. High-intensity workouts are known to have a positive impact on the heart and this one’s no different. If you want to keep your heart healthy, you have to take some time out for physical activities. It is also great for those who are already suffering from cardiovascular conditions. 

  • Helps In Breathing 

Initially, while doing jumping rope, you would feel shortness of breath. You would have breathing issues. However, with time, the efficiency of breathing would increase and you wouldn’t have the issues that you had before. This happens due to the rising level of stamina. 

March 17, 2022

How To Reduce Stress And Subsequent Weight Gain?

Author By - Asmita Bhattacharjee Categories Depression exhaustion fitness health meditation mental health professional help psychotherapy therapy

The terms ‘stress’ and ‘anxiety’ are related to feelings of fear and dread. These emotions can be felt by individuals at several instances at different points in their lives. However, in certain cases, the fear or nervousness seems to persist. This leads to all the evils associated with stress and weight gain. Cortisol or the stress hormone is released during instances of intense fear when the body prepares itself to either face the situation and fight it or to find ways of escaping that situation. The cortisol leads to several changes in our body such as an increased level of insulin, slowing down the process of digestion, reducing the rate of metabolism, etc. Cortisol weight gain is the result of a series of occurrences inside our body. In this article, we’re going to talk about ways to reduce stress and weight gain. 

  •  Practicing Meditation 

 Meditation is an excellent way of soothing our mind and rejuvenating our body. Meditation is a method that can go a long way in reducing stress, anxiety, and depression. Following a proper routine and meditating every day can control the levels of cortisol secretion in our body and make us panic less during a crisis. Individuals have to make a conscious effort to stay calm through practice. 

  • Following A Healthy Diet 

Having well-cooked, healthy food is extremely important for dealing with stress and weight gain. The evil of binge eating can be controlled only by consuming healthy meals at definite intervals. The key is to keep consuming small portions at regular time durations without having a long gap between two meals. Having very long gaps can lead to overeating. 

  • Working Out  

Exercising cannot be done away with when it comes to cortisol weight gain. Working out acts as a catalyst in the process of weight loss and has to be incorporated along with a healthy diet. Spot reduction exercises need to be done regularly to reduce belly fat. The desired results can be achieved only through consistency. 

  • Cutting Down On Caffeine

Coffee lovers are going to find this quite difficult to follow but it has to be done if stress levels need to be kept in check. Caffeine hampers the sleep schedule and that is an absolute no-no during such instances. Coffee can be replaced by other healthy drinks such as green tea, lemonade, etc. 

  • Spending Quality Time With Loved Ones

Stress and anxiety can be curbed by getting the support of loved ones. What one needs the most during stressful times is the assurance of a loved one. Being around the people who make one happy can contribute a great deal towards their mental and physical well-being. Stress and weight gain go hand in hand and need to be dealt with, together. It’s true that these can often destroy healthy lifestyles but at the same time, it’s totally possible to come out of these issues with proper discipline. 

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