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Water Aerobics: Learn Top 10 Benefits of Water Aerobics

Water Aerobics: Learn Top 10 Benefits of Water Aerobics

Water aerobics (or aqua aerobics) has finally reached India and it seems like it is here to stay. But as the concept is new and not much is known about this form of exercise, we are here to break the ice.

So, what is water aerobics?

And.

Why should you go for it instead of traditional aerobics exercises?

 

Water aerobics for beginners – A brief understanding

Water aerobics is aerobics exercises done under shallow water like in a swimming pool. It is typically practiced in waist deep or deeper water and is done mostly vertically.

A kind of resistance training, aqua aerobics for beginners can be a combination of various limbs movements like walking or running backward and forward in warm water.

 

Water Aerobics over Traditional Aerobics

We are in favor of water aerobics over traditional form of exercises because (of course) of the obvious.

When you shift your workout to the water, you can bring back your enthusiasm while enjoying a lot more health benefits than usual.

Then again, we totally understand if you are skeptic behind this fitness idea. You may think it is not possible to get as intense and sweat as much under water.

But, here’s the catch. A lot of researches suggest otherwise.

In reality, water forms a built-in resistance like weights surrounding your body. Which ultimately helps in increasing the intensity of your workout.

Then again, the effect of gravity is very less under water which makes it easier for your body to move through a wider range of motion. The water pressure makes you work harder than they would during traditional aerobic classes.

You can easily add water aerobics to your fitness routine, no matter what age group you are in.

Still, need some more convincing? Here are 10 amazing health benefits of water aerobics that should do the trick for you.

 

10 Amazing Health Benefits of Water Aerobics

  1. Burn more calories with less effort

Water aerobics is the perfect combination of strength training and cardio workouts along with the added advantage of water resistance. Your body gets a full workout.

Now, what about the calories burned?

With deciding factors like weight, the temperature of the water, cardio, volume and buoyancy, you can burn a whopping 400 and 500 calories per hour. Learn more about obesity.

  1. Get back your muscle strength on point

Now, let’s speak science. In a pool, water flows in multiple directions which adds on to the resistance four to 42 times more than on land.

And when that happens, your muscles automatically gets a rigid workout session. Do this for twelve weeks straight and witness the change in your strength, flexibility and agility.

  1. Enjoy the power of endurance

As opposed to weights on land, where you need to pull and push against both weight and gravity, water offers a natural resistance. When you are underwater, your body needs to fight through the water and you end up building endurance.

  1. Reduce joint pain and promote mobility

Hydrotherapy is not a new concept for people who have arthritis. Water aerobics has the power to relieve pressure from the joints as you will have literally little to no impact on them. The deeper you go, the lesser effect of gravity you will feel.

  1. Increase flexibility like never before

Another advantage of water aerobics is it increases overall flexibility in the body. When underwater, your body moves in various directions trying to adjust to the flow of water. This helps the joints to expand their range of movement.

  1. Dial the workout to boost mental strength

Many researchers have already found and proven the wonders of water aerobics on decreasing anxiety and depression in people. This works miracles on pregnant women and the health of their unborn children. It elevates the mind and keeps you in a happy state.

  1. Lose weight with less muscle soreness

Since you now know that exercising in the pool can help you burn 400 to 500 calories per hour, weight loss comes as an add-on. Water is twelve times more resistant than air. So, when your water aerobics instructor gets hard on you, it’s really okay! Both strength training and cardio workout benefits are about to come your way.

Also, if you want to lose extra weight and belly fat, you can mix things up with foam noodles, kickboards and hand-held paddles under water.

  1. Tone the body and improve posture

If you are stuck on a 9 to 5 desk job, it’s time you think for your health, body and posture. According to a study at the Indiana University about the power of swimming and aerobic exercises for those associated with desk jobs, switching up position to exercise horizontally can tone up your body and also improve posture.

  1. Safer rehab environment

Water offers a safer rehab environment for your body. So, when you are rehabbing, the water pressure exerted against your muscles contributes to the buoyancy effect.

The thickness of water, also known as viscosity is not present in the air. When you work out on land, you miss out on the wonders that the thickness does. It helps you unload the gravitational weight offering a soothing effect on any injury in a completely supported environment.

  1. Stay calm even during harder workouts

Last but not least, water aerobics is a great addition to summer workout sessions. When you are underwater, you can feel refreshed even during harder workouts.

When you sign up for deep water running, typically the water temperature for such intense classes are 80-82 degrees – enough to keep you calm during such workouts.

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Have Fun!

Simply go out there and have fun. Maybe wear your sunscreen and sunglasses with a UV shirt and trendy hat. Because working out should not feel like work. Splash around – and enjoy!

Posted by Meenal in Fitness, Health, 0 comments
35 Superfoods that you’ll love to eat

35 Superfoods that you’ll love to eat

Superfoods can have a major impact on the way you feel. Other than meeting your vitamin and mineral needs, they help you shed your extra kilos, prevent chronic disease and achieve better health. We have come with some of the best superfoods that you won’t mind eating.

35 Superfoods for weight loss

  1. Coffee

The caffeine in coffee can fight edema and help your body get rid of excess fluids. Apart from drinking coffee the conventional way, you may also whip it into smoothies, or use them as a rub for meat. But it can also be a deadly weight loss product if you consume in excess.

  1. Collard greens

Collard greens are a great source of fiber that keeps you from overeating. A cup of cooked collards contains up to 0.68 grams fat, 4 grams protein, 5.3 grams dietary fiber and 9.3 grams carbohydrates – perfect for your daily requirements.

  1. Dark chocolate

Chocolate is a good source of monounsaturated fatty acids. It reduces appetite and control unrequired cravings. Also, its anti-inflammatory constituents cut down post-workout pain making exercising far more appealing to the body.

  1. Eggs

Eggs are rich in protein, healthy fats and essential vitamins in the right ratio. Egg whites boost metabolism, and its protein content reduces appetite. Though, there is no limit to the number of eggs you should eat in a week, avoid frying them.

  1. Figs

Figs are the healthiest substitution to artificial sweeteners and are the best way to deal with obesity (Know health facts about obesity). They double the rate of fat burning process in the body. Figs can be eaten whole, fresh or dried. Pair them with ricotta cheese or melons or add them up in your pies and cakes.

  1. Garbanzo beans

Garbanzo beans or chickpeas are low in calories and high in dietary fiber. It curbs your appetite and supports your dieting efforts. If you do not feel like eating raw, make into a creamy hummus and compliment it with raw vegetables.

  1. Grapefruit

With 90 percent water content, grapefruits act as a natural appetite suppressant. One serving of grapefruit contains only 53 calories and about 2 grams of fiber. Half a grapefruit before each meal could help a great deal.

  1. Greek yogurt

Greek yogurt is a very good source of calcium. A 6-ounce package of this yogurt can contain up to 16 grams protein, 20 grams carbohydrates and 5 grams fat. Use it as a substitute for mayonnaise in your favorite salad, or as yogurt smoothies.

  1. Green tea

The fact that green tea is filled with antioxidants that it can boost metabolism and help burn calories throughout the day is not a health myth. The flavonoids and caffeine burns unwanted fat and improves insulin action in the body.

  1. Kimchi

The spicy Korean condiment, kimchi is a rich source of vitamin A, B, and C. Its anti-inflammatory and cholesterol-reducing properties help you lose weight and cut down the risk of cancer.  Add it to your scrambled eggs or mix it with green veggies.

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  1. Kidney beans

Protein-packed and fiber-rich kidney beans are a rich source of omega-3s and calcium. Serve yourself a big bowl of beans with chilli or make a bean salad by adding onions, peppers and garbanzo beans for better results.

  1. Lean proteins

Your body needs protein to maintain and repair its fat-burning muscle. Hence skipping it won’t help you reach your goals. Choose lean proteins like chicken, turkey, pork loin, sushi, salmon and ground beef in your diet.

  1. Lemons

Lemons are a rich source of vitamin C, flavonoids, potassium and strong antioxidants. Drinking its juice with warm water and honey in the morning can help you shed those extra pounds and strengthen immunity.

  1. Lentils

Lentils can be the perfect filling replacement for foods with high carbs. Half a cup of boiled lentils holds nearly 8 grams of fiber and 3.4 grams of fat-burning resistant starch.

  1. Mustard

Mustard is extremely low in calories and carbohydrates. A tablespoon of mustard in your food contains only 1.8 g of carbohydrates, 5 calories, 2.3 g dietary fats and can boost metabolism by up to 25 percent inducing a feeling of fullness.

  1. Oatmeal

Oats as your healthy diet staple for there are many reasons to back it up. They are affordable, packed with rich nutrients and can be endlessly customized according to taste. They work miracles on your waistline when cooked and is perfect for your healthy breakfast ideas.

  1. Oranges

Oranges are rich in vitamin C and dietary fiber. A medium orange contains about 3.1 grams of fiber which sums up to 12 percent of the daily required value. Vitamin C, on the other hand, maintains and repair your skin.

  1. Peanut butter

Peanut butter is the richest source of protein and healthy fats. It can curb hunger and keep your metabolism running smoothly. Go for peanut butter spreads or smear it on an English muffin at breakfast or on whole grain bread for lunch.

  1. Pears

Pears are a rich source of antioxidants and fiber. They reduce inflammation making working out easier for you. The low glycemic index absorb less carbohydrate in the bloodstream helping you shed weight faster.

  1. Pearl barley

Pearl barley is an excellent source of fiber, potassium, folate, vitamin B6 and low cholesterol. Fiber decreases the risk of heart diseases and resistant starch increases the feeling of satiety. This low-cal meal tastes best in stews and soups.

  1. Pine nuts

Pine nuts are a rich source of pinolenic acid which is a wonderful appetite suppressant. Its monosaturated fat content decreases the level of cholesterol in the body. Use them as delicious pizza toppings or have them sprinkled on salads.

  1. Pistachios

Pistachios have the least calories compared to any other nut variety available. They contain high levels of vitamin B6, potassium and phosphorous that benefits your diet goals. Munch them with fruits as snacks to benefit your weight loss plan and lose belly fat in the process.

  1. Plantains

The lesser sweet cousin of banana, plantains are starchier and much more versatile in the kitchen. They are a rich source of carbohydrates with low-fat content. Its vitamin C content fights free radical damage in the body.

  1. Potatoes

Potatoes are a great source of resistant starch and help your body burn fats faster.  White potatoes contain the same amount of fiber as an apple. Have your potatoes baked with steamed broccoli or serve with a poached egg for breakfast.

  1. Popcorn

Popcorn happens to be a healthy filling snack high in fiber and low in calories. Since it is filled with air, you can relish on a large portion without having to worry much on your calorie intake. In fact, three whole cups contain only 100 calories.

  1. Pumpkin

Half a cup of pumpkin contains only 40 calories and 8 g of dietary fiber. However, you need to substitute it in your diet for food with higher calories. For example, instead of eating a pumpkin pie for dessert, go for a warm pumpkin with cinnamon.

  1. Quinoa

Quinoa contains a hearty dose of protein, fiber, minerals, iron and magnesium. Its low glycemic index help maintains blood sugar level in the body. This extremely versatile grain can be baked into patties, cookies or muffins.

  1. Raspberries

Raspberries are low in calories and high in fiber which makes it an ideal fat burner. Make it into a puree and pour over fruit salad, pancakes or waffles. Also, try adding chilled ripe raspberries to your champagne to celebrate special occasions.

  1. Red wine

A glass of red wine every day can lead to smaller waists and lesser abdominal fat. Antioxidant resveratrol found in grape skin converts white fat into beige fat which is easier for our body to burn. Match it up with the right food habits and regular workout.

  1. Salmon

Salmon is a lean protein healthy enough to replace those fatty red meats and junk food in your diet. It boosts metabolism and aids in weight loss. Broil your salmon with various herbs, garlic and spices.

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  1. Spinach

Spinach is an abundant source of iron, folic acid, vitamin K, vitamin C, lutein and other powerful antioxidants. It is rich in dietary fiber which boosts satiety and keeps you full. Eat a salad for your lunch or use it as a pizza topping.

  1. Sweet potatoes

Sweet potatoes are an abundant source of resistant starch which is what makes it a healthy addition to your weight loss plan. Since they are naturally sweet, they can be a healthier replacement for your carb-based desserts.

  1. Vinegar

The acetic acid in vinegar prevents the accumulation of excess fat in the digestive tract. The acid also increases metabolism making it easier to burn off calories consumed during the day. Vinegar is best used on salad dressings.

  1. Water

100% calorie-free drink it is, consuming water before meals can suppress your appetite and boosts your caloric burn. You also get a healthier and younger looking skin. Eight 8-ounce glasses for the average person in a day would suffice.

  1. Whole grains

Whole grains are naturally low-fat and cholesterol free. They are rich sources of fibers, minerals, vitamins, antioxidants and phytochemicals. Switching to 100% whole-grain makes you 49 percent less susceptible to major weight gain.

Superfoods make for the best nutritional powerhouses. They fight and help you solve every darn problem. Stock up your fridge already!

Posted by Meenal in Fitness, Health, Weight Loss, 0 comments
10 Easy Healthy Recipes To Cook In 13 Minutes Or Less

10 Easy Healthy Recipes To Cook In 13 Minutes Or Less

Nothing feels good when we are hungry. So, why invest hours cooking when a healthy feast could be only a few minutes away? Make one of these easy recipes in under 11 minutes or less.  

10 Yummy Healthy Recipes To Treat Your Taste Bud

 

  1. Raw Cacao and Blueberry Smoothie

With dripping flavors of blueberry, vanilla, cacao powder and coconut milk, this amazingly flavored smoothie is super YUM. You can make it within 5 minutes but if you are too lazy in the morning, you can simply whip this up at night and carry it on the go the next day.

Total Time: 5 minutes

Ingredients

1 cup coconut milk, 2/3 blueberries (fresh or frozen), 1 tbsp raw cacao powder, 1 tbsp chia seeds, 1 tsp vanilla extract, 5-6 cubes of ice

Method

Simply add all the ingredients in a blender and blend until smooth.

 

  1. Poached Egg and Avocado Breakfast Salad

You should start your day with a solid breakfast . So, how about salad?

Here’s a new improved salad recipe that you will love. Savory, easy to make, gluten-free, and SO delicious!

Total Time: 10 minutes

Ingredients

7 grape tomatoes, 1/4 cup cooked quinoa, 1 tbsp pistachios, 2 eggs, 1 avocado, 2 cups lettuce, salt/pepper

Method

Step 1: Poach both the eggs.

Step 2: Layer the lettuce, then tomatoes, next cooked quinoa, and avocado, and pistachios on top.

Step 3: Place the poached eggs on the top and add salt/pepper to taste.

 

  1.  Single Serving Blueberry Muffin

More of a healthy dessert, this version of microwavable blueberry muffin can be your guilt-free way to start your day. It is filled with the goodness of almond milk, flaxseed, sorghum flour and applesauce. Bake and indulge!

Total Time: 10 minutes

Ingredients

1/2 cup frozen unsweetened blueberries (defrosted 10 minutes), 1/3 cup unsweetened vanilla almond milk, 1/4 cup unsweetened applesauce, 1/2 tsp vanilla extract, 6 tbs sweet white sorghum flour, 1 tbs ground flaxseed, 1 tsp double acting baking powder, 4 packets natural sweetener, 1/8 tsp salt

Method

Step 1: Add frozen blueberries, milk, applesauce and vanilla in a bowl and stir them together.

Step 2: Take the sorghum flour, flaxseed meal, baking powder, sweetener and salt is a different bowl and whisk them together.

Step 3: Add all the dry ingredients in the batter and stir them together.

Step 4:  Spray the cooking bowl with cooking spray and pour the muffin batter.

Step 5: Microwave for 4 – 5 minutes. Let it cool slightly and enjoy!

 

  1. Peanut Butter Breakfast Toast

Looking for a classic, healthy breakfast idea? This Peanut Butter Breakfast Toast will make for a perfect post gym workout snack too.

Total Time: 3 minutes

Ingredients

1 slice whole grain bread, 1 tablespoon peanut butter, your favorite toppings (banana slices, berries, chia seeds, chocolate chips)

Method

Toast bread, spread on peanut butter, sprinkle on toppings and enjoy.

Step 1: Toast the bread slice.

Step 2: Spread peanut butter on the bread.

Step 3: Add your favorite topping and you have got yourself a healthy quick savory to devour.

 

  1. Special Muesli

Museli is yum, yum, yummy! Our version is a combination of yogurt, nuts, and berries – just enough to brighten up your breakfast table and achieve your weight loss goals.

Total Time: 5 minutes

Ingredients

1/2 cup plain fat-free Greek yogurt, 1/2 tbsp chia seeds, 1/4 cup unsweetened muesli, 1/2 cup fresh strawberries (sliced), 1/2 banana (sliced), 1 tsp honey.

Method

Step 1: Pour the yogurt into a bowl.

Step 2: Top it with the banana and berries.

Step 3: Sprinkle the muesli over it.

Step 4: Drizzle honey to taste.

 

  1. Sweet Potato Waffle Breakfast Sandwich

This recipe is full of protein and good fats. A great way to kick-start your day so you can be full for quite some time later.

Total Time: 11 minutes

Ingredients

2 large eggs (divided), 1 small sweet potato (grated), 1/4 tsp cumin, 1/8 tsp paprika, 1/8 tsp garlic salt, 1 tsp oil (extra for waffle iron and frying pan), 1 cup kale (chopped), 1/2 medium avocado (sliced), salt/ pepper (to taste)

Method

Step 1: Heat the waffle iron and grease it well.

Step 2: Whisk 1 egg in a mixing bowl.

Step 3: Add the grated sweet potato and a tsp oil. Mix them well.

Step 4: Let the waffle iron be completely heated. Pack the sweet potato hash mixture into the iron and press it gently. Let it cook for 4-5 minutes, until lightly golden.

Step 5: Take a pan with oil on medium heat. Sauté kale until slightly crispy.

Step 6: Scramble egg in the same pan.

Step 7: In the meantime, your sweet potato waffle should be ready. Remove them with butter knife and transfer to plate. Layer with kale, scrambled eggs and avocado. Add sugar and pepper to taste.

 

  1. No-Bake Oatmeal Bars

These no-bake oatmeal bars are perfect for your lunch box. Make a big batch of these over the weekend and enjoy a week’s worth of snacks.

Total time:  11 minutes

Ingredients

1/2 cup peanut butter (unsweetened), 1/4 cup honey, 1/4 cup coconut oil, 1 cup oats, 1/3 cup dried blueberries, 1/3 cup toasted pepitas, 1/3 cup dried coconut (unsweetened), pinch salt

Method

Step 1: Melt peanut butter, honey and coconut oil together in a bowl.

Step 2: Remove it from heat and add oats.

Step 3: Mix the remaining ingredients.

Step 4: Press into a pan and line with parchment paper.

Step 5: Chill for two hours and cut into bars.

 

  1. Chicken Hummus Wrap

It has chicken, it has hummus. It is perfect to satisfy your savory cravings post exercise at your workstation. What’s the advantage? You can add anything you want.

Total time:  13 minutes

Ingredients

1 cup chicken (cooked and shredded), 1/2 cup hummus, 3 whole-wheat tortilla

Method

Add the chicken and hummus in a bowl and serve on the tortilla. You can use sandwich bread, salad and cracker as variant too.

 

  1. Coconut Green Pasta

Coconut pasta? Sounds interesting? Of course, it does! The recipe is basic with a twist of coconut milk added to perfection to create a unique flavor.

Total time:  11 minutes

Ingredients

400-gram gluten-free pasta, 1 teaspoon extra virgin olive oil, 4 cloves of garlic, 1 tsp chili powder, 400-milliliter coconut milk, 1 tbsp lemon juice, 1 teaspoon ground ginger, Black pepper (to taste), 2 cups spinach

Method

Step 1: Add olive oil in a pan and sauté the minced garlic and chili powder until golden brown.

Step 2: Add coconut milk, ground ginger, lemon juice and pepper. Cook on medium heat for five minutes.

Step 3: Pour the mixture in a blender, add the spinach and blend until smooth.

Step 4: Next, cook pasta by following packet directions.

Step 5: Drain the pasta. Add the sauce and mix them well. You can cook it for five more minutes if you want an intense flavor.

 

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  1. Migas

This one happens to be a classic Mexican breakfast that you can revamp for dinner. Get those tortilla chips, plenty of veggies and just the adequate dose of cheese and start cooking. No health myths attached to this one.

Total time:  13 minutes

Ingredients

12 large eggs, 1/4 cup milk, 1/2 teaspoon ground cumin, 1/2 teaspoon fine sea salt, 1/2 teaspoon freshly cracked black pepper, 1 tablespoon olive oil, 1 small white onion (peeled and diced), 1 jalapeño (seeded and finely chopped), 3 cloves garlic (minced), 2 large handfuls corn tortilla chips (crumbled to an extent), 2/3 cup salsa, 2/3 cup Mexican-blend cheese (shredded), your favorite toppings (diced red onion, sliced avocado, diced tomato, chopped fresh cilantro, extra salsa)

Method

Step 1: Whisk the eggs with milk, cumin, salt and pepper in a large bowl.

Step 2: Next, pour oil in a pan on medium-high.

Step 3: Add onion and jalapeño. Sauté for five minutes until soft and translucent.

Step 4: Add garlic. Sauté for an additional one minute.

Step 5: Add the egg mixture and cook for five minutes by stirring frequently. Let the eggs scramble.

Step 6: Stir in the salsa, cheese and tortilla chips. Cook for an additional two minutes.

Step 7: Add salt and pepper to taste. Garnish with your favorite topping.

Skip the grumbling tummy and the cranky mood and indulge in a mouthful of delicious diet fixes.

Posted by Meenal in Health, 0 comments
Weight Loss: 5 Deadliest Weight Loss Products That Can Kill You

Weight Loss: 5 Deadliest Weight Loss Products That Can Kill You

Weight loss is a tough journey. Which is why we tend to fall for “products” that promise us that we can eat anything or skip those tiring workout sessions and wake up toned and skinner the next day. This idea sell.


So, speaking of products, there are a lot of solutions to achieve weight loss goals out there. They are everything from pills to natural supplements to even drugs. Interestingly, some of them even help you lose weight.


How do you ask?


While some reduce your appetite, some reduce absorption of nutrients and some others increase fat burning in the body.


The problem is such abrupt mechanism can cause serious harm to the body. We are saying this for a reason. Here are 5 weight loss products that you should never try.


5 Worst Weight Loss Products that you should not try

  1. Waist Trainers


These babies are a modern take on the sixteenth-century corset, made popular by the Kardashian clan. They suck your midsection in by compressing you into an hourglass shape. Makers of the product claim that it can metabolize fat, reduce food intake and release toxins. But the argument has zero scientific base.  


The truth is with waist trainers you will have trouble breathing. As your stomach will be pushed into your spine, you won’t feel like eating. You will be losing fat to some extent, but it is definitely not a good long-term solution to lose belly fat.

  1. Infrared Sauna Tent


They are portable infrared sauna tents that work by increasing a person’s metabolic rate (at least says so in the packaging).


But the truth is it is extremely uncomfortable and exposure to prolonged hot sauna can be dangerous to the body mechanism. The promise of effortless weight loss may sound tempting, but what actually happens is the loss of water weight which can result in severe forms of dehydration.

  1. Slim Green Reduce Cream


Slim Green is a sculpting cream that claims to tone the stomach, butt, thighs, legs, and arms without having to take a pill. It is made up of a combination of water, oil, and chemical with no scientific proof that it works. The ingredient paraffin oil can even have laxative effects if consumed orally. Instead, find the best workout routine for your age and get going.

  1. Slendertone


Slendertone is a toning belt accompanied by a smartphone app to track the progress. What it claims is the belt sends electrical signals that exercise the stomach muscles and give toned abs in six weeks.


Although researchers have found that neuromuscular electrical stimulation can affect the muscle strength and waist girth positively, it plays absolutely zero roles in burning body fat.


You can buy all the fitness gadgets you want, but none can beat the effect of maintaining a sound exercise program with a healthy diet formula.

  1. Diuretics


You must know them as ‘water pills’ that are commonly used to treat conditions like high blood pressure. They help flush sodium and water out of your body. But they should not be used to lose weight, especially not without a doctor’s prescription. You can become severely dehydrated and when taken with certain medications, it may cause an overdose.

 

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  1. Caffeine Supplements


Yes, caffeine boost metabolism and has fat-burning advantages. With supplements, you can even burn up to 100 extra calories a day. But they are not worth. When the amount of your caffeine intake is higher than a certain level, you risk side-effects like anxiety, insomnia, irregular heartbeat, diarrhea, and hallucinations.


To sum up, adopting a better lifestyle and food habit will never go out of fashion. And works better than all the products combined.

Posted by Meenal in Fitness, Weight Loss, 0 comments
Zumba: 5 Surprising facts about fun-filled Zumba

Zumba: 5 Surprising facts about fun-filled Zumba

Approximately 15 million people in the world take Zumba classes. The craze is on and looks never ending!

 

Wondering what the fuss is all about?

 

Well, Zumba is a dance fitness program that incorporates advanced traditional cardio moves to burn calories and make people active.

 

Zumba moves are pretty simple and are proven effective for weight loss as well. It is easy to learn, fun and exciting.

 

Zumba was formed by Colombian dancer Alberto “Beto” Perez in the 90s. Aerobics, hip-hop, salsa, samba, soca, lunges, squats, mambo, and merengue are performed to energetic music.

 

We are here with a few surprising facts about Zumba. Read them here!

 

  1. The creation

 

One fortunate day in the early 90s, Colombian aerobics instructor, Alberto “Beto” Perez forgot to bring his music tapes to his class. As he still had to conduct his class, he went to his car, got his Latin music tapes and played. He started to improvise by mixing Latin moves with aerobics exercises.

 

It was the first unofficial Zumba class conducted that day. Needless-to-say, it revolutionized the concept of fitness and dance. And ever since the trend has been a go-getter.

 

He conducted nine to ten classes every week initially and later shifted to Bogota, Colombia where he became a huge success.

 

  1. Burns up to 1000 calories

 

Zumba can burn up to 1000 calories per classes which is usually held for an hour. You can do Zumba once or even twice a day (it all depends on your interest) without getting the feeling that you worked out. It is a fun exercise. Amidst figuring out the steps and moving to the music, you won’t feel the fatigue.

 

  1. Two-fold benefits

 

The benefits of Zumba is two-fold: physical and psychological

 

Physical – Zumba is a total body workout that is highly effective for weight loss giving you an amazing toned up body.

 

Psychological – Zumba is a happy drug for the soul. As you commit to the moment, you tend to forget all your stress. It is a tonic for your mental health.

 

  1. Types of Zumba

 

When it comes to Zumba workouts, there’s literally a dance class for everyone. These are few of the most common and popular types of Zumba:

 

  1. a) Original Zumba

 

This one is aimed at anyone and everyone. It involves salsa, merengue, cumbia and reggaeton music for energetic dance moves. It covers intense workout like cardio, muscle conditioning.

 

  1. b) Zumba Gold

 

Designed to suit the younger generation, it is a slight modification to original Zumba. The moves and steps are changed and performed to the sound of Latin music.

 

  1. c) Zumbatomic

 

Zumbatomic is the workout for kids aged between 4 and 12 years.

 

  1. d) Aqua Zumba

 

As the name suggests, Aqua Zumba is performed in the pool and can be practised by people of all ages. The water friction promotes stronger muscles and joints.

 

  1. e) Zumba Toning

 

This one is all about traditional cardio and all the key areas are aimed at. Zumba Toning is a fusion of dance moves and aerobics.

 

  1. Health advantages of Zumba

 

Zumba is a workout technique for the whole body and suits all ages. This great alternative to traditional fitness programs promotes flexibility, boosts endurance, improves confidence, enhances mood, promotes better coordination and provides a positive effect on brains affected by multiple sclerosis.

 

See Also: Workout quotes to fight your mid-week blues

 

Zumba is fun. And the more fun you have while doing it, the more likely you are to want to keep doing it.

 

Ready to try it? Start at the best Zumba class near you. You will love what it does to your body.

Posted by Meenal in Excercise, Fitness, Health, 0 comments
10 Workout quotes to fight your mid-week blues

10 Workout quotes to fight your mid-week blues

Are you starting to feel demotivated with your workout routine? Are you disappointed because you aren’t getting the results as fast as you thought you would? Don’t find it worth anymore?

 

C’mon! Do not feel bad. Getting a little disappointed is okay. Most of us feel this way at times. It is completely natural to have your doubts.

 

But what is unnatural in your weight loss journey is to give up. You need to push through the temporary blip and get moving. How do you do it?

 

A little motivation and inspiration might just do the trick, so you live a healthy lifestyle. It usually takes just a sentence to get to work out. We have 10 of those.

 

10 Fitness quotes to inspire your weight loss goals

 

  1. “You don’t get the ass you want by sitting on it.”

 

Nothing in life comes for free. So, if you want something… GET UP and GET GOING! You aren’t going to get in shape by sitting on your butt. And when you are out there, try these 10 Ways to Achieve Weight Loss Goals.

 

  1. “Your body can stand almost anything. It’s your mind that you have to convince.”

 

Habits do not get developed overnight. The logical side of your brain will agree to it. But it’s the emotional side that needs more convincing. Do not get tricked into lazying around.

 

  1. “Fitness is like a relationship. You can’t cheat and expect it to work.”

 

When you cheat, you only hurt yourself. So instead of coming up with plans to cheat on your workout routine, why not look for ways to actually do it without making a fuss?

 

  1. “My protein shake brings the boys to the yard. And they’re like: your muscles are hard. Damn right, my muscles are hard. I could train ya, but I’d have to charge.”

 

No no! Not all protein sources are dull. You can never get bored of chicken breasts and fish filets if you know the trick.

 

  1. “Respect your body. It’s the only one you get.”

 

Yes, it’s just the one you get in a lifetime. You cannot afford to think of your body as your nemesis. Though it can be tempting to lazy around, but hit the best gym in Jaipur and add more intense workouts with each passing day.

 

  1. “Use the 21/90 rule: It takes 21 days to create a habit. It takes 90 days to create a lifestyle.”

 

Do not be that kind who try something new for a week, get tired and simply give up. Rightfully said, it takes time to create a habit and patience to create a lifestyle out of it. Invest well to get the body you are proud of.

 

  1. “Do it because you love it, not as penance for pie. Workout because you love your body, not because you hate it.”

 

Exercising is not punishment for your body. You should feel confident in proclaiming. Love your body, so you do not compromise on becoming the best version of yourself. Keep fixing where you feel is the need.

 

  1. “Knowing you are worth the effort, the hard work, the love, the sweat, the tears, and all the beauty and prosperity that comes through it, and continue to flow towards you as the result.”

 

No one else, but YOU are responsible for whatever happens to your body. So when bad days hit, don’t get emotionally invested in them. Ditch them for hard work and sweat.

 

See Also: Find the best workout routine for your age

 

  1.  “The more you step onto your yoga mat, the more you get to uncover and discover the true essence of this practice. Working out becomes overrated, working in becomes your main priority. Keep showing up.”

 

Yoga is about inner peace and overall well-being. It should not be tough to keep you on track.

 

  1. You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.”

 

‘Coz of the pain and effort, working out can feel like a drill with each passing day. The trick is to get your priorities straight, no matter how painful it gets.

 

A good dose of inspiration is always welcomed. Hope these fitness quotes help you in the long run.

Posted by Meenal in Excercise, Fitness, Health, Weight Loss, 0 comments
4 Health myths that you should let go

4 Health myths that you should let go

An apple a day keeps the doctor away. Carrots give night vision. Organic food is more nutritious. Eat small meals throughout the day.

False, nope, false and nope.

Its time you put an end to misconceptions and myths about health and the human body. What you believe is right can be flat-out wrong. We have rounded up five most popular health opinions that are completely untrue.

4 Popular health opinions that you thought were true

#1 Organic food is pesticide free and naturally more nutritious

No, organic food is not free of pesticides. Farmers are permitted to add naturally derived chemicals in their produce – which in some cases can be a lot worse than their synthetic counterparts. But then again, the level of pesticides is very low in both organic and non-organic foods. Therefore, it is not an issue of major concerns.

If you consider eating organic food for its nutritional benefits or for weight loss goals, you do not get any advantage over non-organic food.

#2 It is okay to eat food within five seconds of dropping it on the floor

Imagine the cupcake you really wanted to eat falls on the floor. If no one is watching, you might just pick it up, dust it off and eat, right? If asked you will come up with the five-second excuse stating it’s safe.

Sorry to burst the bubble, but bacteria can contaminate that cupcake within milliseconds. Then again, if your food is moist, it will attract more bacteria. Also, there is no such thing as safe duration. The only factor safety depends on how clean the dropped surface is.

So, we would ask you to avoid it, because it’s up to you. But if it is a busy street, like near the best fitness center in Jaipur, we would want you to think twice.

#3 You can eat as much low-fat food you want

Whether you are into strength training or any other form of best workout routine, it will do you no good if you eat low-fat junks to satisfy your taste bud.

Here’s a food fact. Regular food tastes like cardboard when all the fat has been taken out of it. Therefore, food manufacturers add other things like artificial sweeteners like aspartame, high fructose corn syrup, etc. to compensate for the absence of fat.

NOTE that artificial sweeteners are NOT better for you than sugar. Rather it increases the risk of obesity, diabetes, heart disease, depression, and even premature delivery.

#4 Eat many mini meals throughout the day

You must have heard this a lot. Instead of sticking to three large meals, eat many small meals throughout the day to manage your metabolism.

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But studies say, this does not make sense. Yes, eating raises the rate of metabolism, but the amount of energy used depends on the amount of food we eat and not on the count of meals. Also fasting is good for your health.

Now that you are aware of these health myths, also find out the 5 most common workout mistakes and how to fix them.

Posted by Meenal in Excercise, Fitness, Health, Weight Loss, 0 comments
5 Most common workout mistakes and how to fix them

5 Most common workout mistakes and how to fix them

Planning on starting an exercise program? You are on the right track. This is the possibly the best choice you have ever made for your health. But hold on! If you do not have the techniques right, there’s a good chance that you may get disappointed soon.

 

As amateurs, most of us make a lot of mistakes while working out. We do not seem to get the technique right. Gym instructors from the best fitness center in Jaipur point out five common workout mistakes and how to fix them. Read more to find out.

 

5 Workout mistakes to avoid if you really want to get in shape

 

  1. Never skip your warm-up session

 

Technically speaking, warming up preps our nervous system for exercise and prevents premature fatigue. Warming up is a basic necessity especially before doing high-intensity exercises. Engage in some light activities that will make you sweat light. It can be anything from brisk walking, arm circles to squats and shoulder shrugs.

 

  1.  Do not avoid strength training exercises

 

If you are in your middle age or beyond, now is the time to work out your muscles by engaging in strength training. As you reach your 70s, your muscle strength will start to deteriorate by 25 % of what you used to have in your mid-30s. And if you are lucky enough to approach your 90s, you will lose up 50 % of what you once had.

 

Apart from muscle strength and elasticity, strength training also builds your tendons, and ligaments, improve muscle tone and help get rid of stubborn fats. With stronger muscle tones, everyday activities like climbing stairs or getting out of a chair for that matter seems easy as you age.

 

Examples include yoga, resistance training, body-weight exercises, etc. You can increase the effectiveness by either doing high reps or low reps.

 

  1. Do not isolate your muscles while training

 

If you have been spending a lot of your time doing crunches in the hope of getting a six pack or doing bicep curls to build your arm, at the end when you don’t see results you will only get frustrated. Because, unless you lose your belly fat, those abs will never be visible. Here’s how you can fix your routine.

 

See Also: Best Gym in Jaipur

 

Do compound exercises like squats, deadlift, pushups, and pull-ups. They consume your whole body strength, and you end up burning a lot of calories in the process. Also, if you want solid abs, watch out for what you are putting in your mouth. Abs have always been about diet. Hence, our next point!

 

  1. Never neglect the power of nutrition

 

The key to a healthy food habit is to take it seriously. It is a myth that if you exercise right, you don’t need to watch what you are eating. No one can stress enough the power of nutrition. Food is not just crucial for weight loss but also impacts your long-term health. Invest in healthy and organic food. If cost is a factor and you are always on a tight budget, buy in bulk.

 

  1. Do not overdo yoga

 

When you are new to yoga (find the best yoga classes in Jaipur) and just beginning to understand the physical postures, we only focus on nailing every pose. We fail to recognize the fact that when we dig deeper, that’s when the magic begins.

 

Yoga does not work like cardio or strength training. You shouldn’t experience pain by going overboard with it. Yoga is not a competition. Ease off when things start to twinge. The transformation will happen when you focus within.

 

Respecting your body is key. Workouts should be easy, effective and fun. Create a balance between activity, food, and recovery for long-term results. At the end of the day, you should just feel happy about yourself.

Posted by Meenal in Excercise, Fitness, 0 comments
Find the best workout routine for your age

Find the best workout routine for your age

What is the best definition of an ideal workout? Certified personal trainers and coaches at Fit O’ Clock, the best gym in Jaipur, says the ideal exercise is the one fits your schedule perfectly fine and also that you really enjoy.

 

The reason behind it is simple.

 

If it is nearly impossible to achieve or does not fit your schedule, you will end up doing nothing. Therefore, the trick is to find workouts that you can stick to for quite a significant amount of time.

 

Here is a list of ideal workouts for different age groups.

 

The 20s

 

  1. Get going and start running

 

The healthier your cardiovascular system is now, the healthier you will be later. It is found that people who did more cardio in their 20’s have 40 percent lower risk of cardiovascular disease and 50 percent lower risk of death.

 

Best trainers in health recommend 30 minutes of moderate cardio expanded over 5 days a week. 25 minutes of intense cardio workout 3 times a week is a good alternative too.

 

  1. Take up a yoga class

 

For today’s 20-somethings, calm does not come easily. Students and fresh graduates find it difficult to relax. The result? Insomnia, depression, weaker immune system, and digestive trouble. Yoga is a boon in today’s scenario.

 

Practicing a little yoga every day can control stress, reduce cortisol levels, maintain blood pressure and regulate weight loss. For beginners, two sessions per week will do the trick.

 

The 30s

 

  1. Interval training is the ideal way to go

 

As you hit the 30s, your metabolism will start taking a detour. Before even realizing, it will start to slow down. Hence interval training. The beauty of it is, your body keeps burning calories for 10 to 12 hours even after your workout sessions.

 

  1. Lift weights to rebuild what you’ve lost

 

When you are at your 30s, you start to lose one-third of a pound of muscle every year which makes you weaker as you age. Focus on strength training, like lifting heavy weights to maintain your muscle mass. Grab those dumbbells and repeat 8 to 12 reps in a row.

 

The 40s

 

Any exercise will do. Just do it.

 

Get more physically active to skip the middle age conundrum. Working out keeps your cells from aging fast and also lower risk of damage. Ideal activities for you includes moderate cardio (jogging), weight training, vigorous cardio (spinning), walking, etc.

 

The 50s

 

Build your muscles with dancing and hiking

 

Fit O’ Clock, best fitness center in Raja Park near Adarsh & Jawahar Nagar, Jaipur help people in their 50s to keep their muscles as strong as it needs to be. Apart from dancing and hiking, aim for 30 minutes of weight training activities. Other activities that you can include are jumping, running, skipping, etc. for 45 minutes 3 times a week.

 

The 60s and beyond

 

As you hit the 60s milestone, a warning sign of cognitive decline starts doing the rounds (especially in women). Healthcare services recommend doing medium-heavy weights for 40 minutes, twice a week at this age.

 

SEE ALSO: Biggest Fitness Trends 2018

 

Engage in light activities like walking and gardening to prevent diabetes, cardio-based diseases and even certain types of cancers. Or else find any other activity that gets you up and moving for 30 minutes a day. Pick anything at your convenience and commit to it.

 

Exercising at any age can never go wrong. In fact, it is important that you keep your body moving throughout your life (no matter your age!). Keep in mind that your needs change as you get older. Workout according to the tips mentioned above.

Posted by Meenal in Excercise, Fitness, Health, 2 comments
5 Reasons Why You Should Start Your Day With A Solid Breakfast

5 Reasons Why You Should Start Your Day With A Solid Breakfast

Uh-oh! I overslept again! How on earth will I make it to my early meeting?

 

Umm! Maybe skip shower… No. No. Need to make a good impression. Maybe skip breakfast. Anyway, I need to lose weight. So, it’s settled then. I am skipping breakfast.

 

Do this struggle sound familiar? Well, we are sure it does! Most of the time, we get so involved in accommodating heavy duties in our lives, that we start neglecting our health – unintentionally.

When they ask us to eat breakfast like a king, lunch like a prince and dinner like a pauper, they are onto something… something very important.

 

Yes, you may always have the time to prepare yourself a heavy breakfast every morning, but you still need to feed your body. ‘Breakfast’ means breaking the fast that your body goes through after dinner till the next morning. Your cup of morning coffee won’t suffice.

 

Let’s talk logic today. Here are five reasons why you cannot afford to skip breakfast any day.

 

Related: Food Habits to Follow 

 

5 Reasons why you should never skip your breakfast

 

  1. No food equals low energy. If you start your day with low energy, you are bound to get tired fast. Your blood glucose levels haven’t been restored yet. You cannot even get your morning gym sessions (Get trained with the pros in the industry at the best gym in Jaipur) right. When you are hungry later, you will grab almost anything available.

 

  1. A breakfast deprived body is like a car running on an empty tank. Your brain will function at its pace useless your body restores back its glucose levels. Breakfast can improve memory and concentration levels and also keep us happy and stress-free. You get going with your day with positive energy.

 

  1. Breakfast has a huge impact on your metabolism. Have you ever got skeptical of not losing weight after staying hungry for months? Newsflash. Staying hungry won’t make you lose weight, but eating healthy will.

 

  1. Quite miraculously eating regular breakfast can prevent type 2 diabetes in the long run. No, we are not kidding. Many types of research reveal that the good effects of eating a healthy breakfast every day. People who do so can decrease their risk of diabetes by almost 30%. Logic? When you do not fuel up in the morning, it may cause insulin resistance that triggers Type 2 Diabetes.

 

  1. When you start your day eating healthy, you won’t be hungry for a long time and therefore, less likely to binge eat. Cholesterol levels remain under check, and you get more strength and endurance to engage in physical activities.

 

5 Tips to eat healthy breakfast quick

 

For most of us, it is difficult to find time to prepare a heavy breakfast buffet in the morning. These quick breakfast making tips will definitely trigger your taste buds every morning.

 

  1. Too busy to slice your bread in the morning? Slice half of it beforehand and wrap the remaining half in plastic. Put both the halves in your freezer. Grab them every morning straight from frozen and toast them as needed.

 

  1. Chop your fruits on the weekend and store them in sandwich bags in the freezer. You can also add nuts, chia seeds, protein powder, etc. Take them out in the morning and blend them with a couple of ice cubes and some liquid.

 

  1. Instead of wasting your time pre-whisking eggs, simply melt butter in the pan and crack the eggs in. Mix the yolks and whites with a spatula. It cooks faster this way.

 

  1. Cut fresh fruit at night and drizzle with lemon juice. This will keep them from browning. Gobble them while you are on your way to the gym (Searching for the best gym in Jaipur? Try Fit O’ Clock).

 

  1. You can skip the jam if you don’t have any. Simply, mash whatever fruit you have in your refrigerator (berries, bananas, and the likes), sprinkle sugar and start spreading.

 

See Also: Biggest Fitness Trends 2018

 

Breakfast is the best meal of the day. Skipping will end up losing a lot more than you think. Munch your way to keep your immune boosted, cholesterol level maintained, appetite controlled and bones strengthened. And yes! You lose weight too. Start your day with a big smile on your tummy.

Posted by Meenal in Fitness, Health, how to lose weight, 11 comments