Six week to strength Home workout Plan-Day1 : 31st Oct

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          Starting today we will post a six week home workout transformation plan(Six week to strength: Daily home workout plan, Workout will be posted everyday) to improve the health of our cardiovascular system and overall functional ability.

           Monitor your heart rate, Blood pressure and body fat percentage each week to evaluate the benefits of this workout plan. These workouts are very short(20 mins) and can be practiced anywhere at any time. To change the current health status, an individual needs to introduce activity at least 3 times per week. Every workout sheet has a "No of Reps" field on the PDF. Keep tracking your workouts by printing the PDF and filling this field. This way we can evaluate our strength gains and keep on improving our fitness goals.

Exercising regularly not only improves your muscular and cardio respiratory fitness. It has several good and beneficial side effects. Few of them are listed below.

• Improves your bone health
• Reduces your risk of high blood pressure (hypertension), coronary heart disease, stroke, diabetes and some cancers
• Helps manage your weight and reduces your risk of becoming obese
• Reduces anxiety and depression, and helps prevent mental health problems
• Boosts your mood and well being
• It is a great way to unwind from the stresses of life.

Start exercising(any form sports/gym/cycling/running etc) and live life the healthiest and happiest possible way.  We strongly believe that a person can achieve his best only when he is completely healthy. A healthy individual is a happy and confident one who can do wonders in what ever activity that the individual pursues. Fitness is a way of life, it teaches you to follow the core principles of discipline and punctuality. Start practicing this lifestyle and experience the benefits. Simple and small hacks make ones life and the world around them a beautiful place to live in.

30-Oct Workout Plan

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29-Oct Workout Plan

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28-Oct Workout Plan

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27-Oct Workout Plan

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26-Oct Workout Plan

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25-Oct Workout Plan

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24-Oct Workout Plan

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Heart: How to strengthen?

How to strengthen your heart?

In earlier article we have introduced you to the topic heart rate. Now we know the basics of heart rate and what it signifies. Heart rate signifies the health of your cardiovascular system. Lower the heart rate(above a threshold), healthy your heart is.

In this and upcoming articles we will learn how we can improve the health of our heart, circulatory and respiratory systems via exercise. Heart rate can be used as a measure to evaluate your results post exercising for a few weeks.

At some point of time every one of us might have heard of this statement "Perform cardio to improve your heart health". We might have heard this from either Doctors or fitness instructors, news articles or some other source. Activities such as running, walking, cycling, swimming etc are termed as cardio exercises. In most of the fitness centers we find thread mills, ellipticals, bikes etc which helps us in performing the cardio exercises. In most of the fitness centers we find a sticker attached to these machines that use this machine for a maximum of 20 mins. Is working out for a maximum of 20 minutes helps us in improving our heart health? What is the intensity that we need to workout in order to get the cardiovascular benefits? How many workout sessions a week one should practice to get the cardiovascular benefits? What all activities that one can practice to improve their cardio vascular health? These are the main questions for which one should know the answers in order to improve his/her cardio vascular system. This and subsequent articles answer exactly the above questions and guides you in practicing a proper workout routine to improve the cardiovascular fitness.

The development of cardiovascular fitness has an immediate and long term effect on health of the heart, circulatory and respiratory systems. It is important to recognize that each one of us has a different level of fitness goals. When practicing a plan for improving cardiovascular fitness ones level of fitness should be considered.

Let us start answering the questions that were posted above. To change the current physical health status, an individual needs to introduce activity at least 3 times per week. As we become more physically active, the progression of frequency should go to five to seven exercise sessions per week depending on exercise goals to continue to develop and improve cardiovascular benefits. We will get to know the answers for the queries "What is the intensity that we need to workout in order to get the cardiovascular benefits? How one can measure the intensity? What all activities that one can practice to improve their cardio vascular health?" in future article Stay tuned.​

23-oct Workout Plan

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22-Oct-Workoutplan

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Heart Rate: Weekly Article

Heart Rate 

Heart Rate is the basic measure which is used to determine the cardio-respiratory fitness of every individual. 

       

Heart rate is the number of times a heart beats per minute(bpm). A healthy adult has a resting heart rate of between 60 - 80 (bpm), where as a well-conditioned individual has a resting heart rate of around 35-50 bpm.

        There is a important concept called stroke volume which also helps in determining the health of the heart. Stroke volume is the amount of blood pumped by the heart per beat. A normal stroke volume at rest is between 70 and 80 cm3 per beat. In a well-trained individuals the stroke volume at rest is 100 to 110 cm3 per beat.

The amount of blood pumped by the heart in one minute is called cardiac output. During exercise, the cardiac output increases to meet the body's demand for oxygen. 

To state simply cardiac output = stroke volume * heart rate.

Keep tracking your heart rate once every four weeks, you can evaluate how good your cardio-respiratory fitness is. The lower the heart rate the better the fitness level of the person.

For example if an average stroke volume is 71 ml, and an average resting heart rate is 70 bpm then cardiac output will be 4,970 ml per minute or nearly 5 liters of blood.

        As stated a key adaptation to a regular exercise program is that the resting heart rate decreases and stroke volume increases. For example, a well trained individual whose stroke volume is 100ml and heart rate is 50, has a cardiac output of 100 ml * 50 bpm = 5000 ml. Cardiac output can be maintained with fewer beats in such individuals. Heart of such a individual will be very healthy and lasts long as it is doing less work. 

How to lose or gain weight

How to lose or gain weight?

In simple terms this is how weight loss/weight gain happens:-

1.       If you spend energy more than the energy intake(via food) you lose weight

2.       If your energy intake is more than your energy spent you gain weight

For weight loss there are two ways

1.       Don’t do any exercise and cut down on food

2.       Eat food and do exercise to burn extra calories

If you follow first procedure you will lose weight, but the body will become weaker as it don’t get enough macro and micro nutrients required for the tissues inside to heal and grow.

Second procedure is ideal to maintain healthy lifestyle. By following this body will maintain and develop using all the micro and macro nutrients and at the same time as you are doing exercise body repairs and grows the tissues responsible for body strength by using these micro and macro nutrients present inside the food.

Coming to weight loss we keep on listening to the term fat. Is fat so bad?

Fat is very important for human body we should keep eating it.

By the way Fat is the only source for one of the 4 energy systems that makes the human body works. This energy system is the one which works for all low intensity activities that human body performs beyond 2 minutes like sitting on the chair and working on computer etc.

Not only this there are many other very important functionality of fat: It provides and stores fat soluble vitamins A, D, E and K. These vitamins play a role in maintaining healthy skin, bones, teeth and eyes and are needed for proper blood clotting.

Minimum daily required amount of fat for average adult is 31 grams/day.

To maintain a healthy physique, Ideally this should be the energy distribution from macro nutrients:

·         Energy from carbs: 50-60%

·         Energy form protein: 12 to 15%

·         Energy from FAT = 25-30%

For example if a person is on 2000  Cal Diet he should eat up to 60 grams of fat a day for proper body functioning and development. We can compute the amount of carbs and protein required using the above equation.

There are several very important benefits of Fat don’t neglect it at the same time don’t over eat it as 1 gm of fat gives 9 cal of energy.