Showing posts with label EVERYDAY FITNESS!. Show all posts

Each year brings new hope with new energy. We celebrate new year's eve with an attitude of dumping our past failures and proposing new goals to bring new possibilities into reality.

Progress is one of the most desirable human affection and so we most likely wish to make a new year resolution, however, WE DON'T ACTUALLY BELIEVE THAT WE CAN ACCOMPLISH IT and that could have several reasons behind it.

In this article, we are going to discuss the possible reasons & how to execute and hold onto a new goal in a way it has to be done to make it the last longing habit.

Talking about me, My new year goal is already described with the picture attached 😆 So wish me luck.😉

1. Switch from 'Understanding' to 'Realization'

The realization of reality is a very powerful tool. Once you realize your destiny you escape out of the dilemma of being physically or mentally fit to attain what sounds 'impossible' to you.

What's the difference between the two? Well, Understanding is a phenomenon to acknowledge that you need to exercise whereas Realization is a state of becoming aware of the worst consequences of not doing it and then you simply do not allow your mind to negotiate your will about it. Let's jump on to an example:

A young man named Harold was going back to his hometown after spending his week-off at a friend's place in another town. He was traveling on a train which was passing by a jungle. The train stopped in the jungle for a while when Harold stepped down, just to take a few photographs of the beautiful greenery. And a few minutes later, walking around flowers, bushes, and trees, he didn't realize that the train left and he was left behind all alone. Now there was no help, no people or cell network, no shelter or food, or any other public transport. His hometown was 25kms apart from where he was stuck. The moment he realized that it is a situation where he needs to stop overthinking and immediately start acting on the solution which was traveling on foot that might take around 6 to 8 hours to reach his hometown.

For Harold, it was a situation of emergency which may not be the same scenario for some other person who is familiar with the forest. Realizing the worst possible consequences, he didn't allow himself to think twice about walking that long distance on foot which he never imagined before he could do.

2. Start Small and Specific

It is very important to understand that our habits don't change overnight. So do not be harsh on yourself like deciding to dump all your favorite meals in a day because this is only going to lead to another failure. Be patient and start making smaller changes and be specific about what is it you're going to do.

For example, switch to a healthy breakfast or start practicing a 10 min meditation course before going to bed. Be specific about what your body needs, like how many calories you are taking in your food or cutting 200 calories in a day through a slightly modified diet.

3. Be Accountable

Tell your friends about your little goals. It is easy to move on with accepting defeat when no one is there to ask you anymore about it. Your mind is powerful enough to convince you to resist any kind of physical or psychological change if you don't give it a reason to shut up.

Talking about my recent case, a few months ago I decided to start this blog with no idea of where were I going to finish. A bunch of thoughts, self-experience, and bare-body photographs did not convince me to keep going until I decided to talk about it to anyone who would like to read/listen to me and it worked for me till now.

4. It's OK to "Drop the Ball"

That means you do not have to consider it a failure if you slip up for a short time interval. You may experience your workout continuity lagging for a couple of days or even weeks while traveling or spending holidays with friends or family or any other activity and it's completely fine. Do not underestimate yourself when you have already put a significant amount of time into the new goal development.

5. Love What You Do

The most fundamental necessity, 'Love' that brings the desire of achieving what we dream to achieve. You can't experience a successful transformation unless you are passionate on the ground.

Well, you don't have to force yourself to love your new routine, rather holding up your patience for a couple of months would do the trick i.e your results.

Measure your weight, target areas with a measuring tape every 3 weeks cycle. Track your protein intake, increase the weight-lifting capacity, and other possible ways to keep tracking your progress while body-building, fat burning, strength training, and so on.

Positive results are the most powerful motivation for you to keep moving, as well as boosted metabolism, improved self-confidence, reduced health risk, etc. will make you fall in love with exercising and your new diet. It's just a matter of time you will be convinced what has been said if you get yourself out of your bed now and listen to your heart once.

All the best! And happy new near 2021 💥💥

Also do check this article: How to include EXERCISING in Everyday Life? (and Stick to It)

Every one of us certainly dreams to have a well-shaped muscular body with the lowest possible fat percentage, especially when it comes to shaping our belly. One way is to hit the gym and perform enormous anaerobic and core exercises under the guidance of your fitness coach. The second way is to put on your shoes and start running/jogging for a significant amount of time on a daily basis. And if you don't have enough time for that, the final option which is possible at your home comfort without much professional guidance is to get involved in the Ab-roller workout program. Let's see how.

Introduction to the Ab-roller Wheel

The Ab-roller is simple and lightweight rolling-pair equipment that is inexpensive, portable, and allows you to get more out of your regular ab workouts like crunches and others. It provides you an ability to train your entire core (abs, obliques, glutes, lower back muscles, and shoulders ) using your body weight and can be done at home comfort or anywhere.

Image: Source

It encourages the sliding movement of the upper body while the knees or toes are kept stationary with the rolling wheel at the center of it. The diameter is 37 cm with double wheel adjustment which provides enough balance while practicing the to and fro motion.

While working out to torch core fats it is equally important to precisely monitor our everyday diet with more calorie burning and lesser consumption. This is the only way to burn the stored fat in the waist effectively faster.

Ab-roller is one of the best exercises for developing core strength with anti-extension & anti-rotation moves that strengthen the lower spine, a necessary component of core strength and stability. A good ab-roller workout also eliminates back pains and gradually improve flexibility with better body balance and much more.

Get your First Ab-roller

Your exercise wheel needs to be light-weighted with strong handles and a good gripping pattern on the curved surface area of the wheels. There will be two thinner wheels as shown above or one thick wheel attached at the center and will balance both sides by weight.

You can find verified quality and affordable ab-roller set for Beginners, which is recommended as I am using it myself for months now. Or you can go for any better deal.

How to Perform the Ab-roller

You need a space, 6 to 7 feet long and 3 feet wide smooth floor and knee caps or a piece of cloth to be kept under the knees to prevent injuries as the bodyweight will lie on the knees at stationary. Also can use a yoga mat as a beginner.

Step 1: Position your hands and knees

Get on the floor on your knees balancing your bodyweight equally on both legs. Hold the ab-roller handles by both hands and place it on the floor right at the centerline of the knees. Breathing is very important, so inhale fresh air and hold the breath. Grip hard the ab roller with both hands, keep your back straight and prepare to roll forward.

Step 2: Roll forward and contract the core.

Start rolling slowly your hands, arms, and torso forward with knees stationary until your face is about to touch the ground. Do not exhale now as this is the power rep that will bring your core to high tension.

Do not bend your elbows as your arms must be straight during the entire exercise. Hold your form tight and keep your head down, facing forward.

Step 3: Return to the Rest position.

After holding for a few seconds, roll the ab roller back toward your knees to lift up the core and exhale. Make sure that you are using your abs and not your legs to pull yourself back.

Now, this is necessary to understand that when you return to the rest position during performing the reps, you do not completely come back but you stop at a point where the hips and thighs don't exceed an imaginary perpendicular line drawn by the knees. Look at the image provided for a better idea.

Considerations

1. Do not push with your arms instead of using your abs during reps, or if you use body momentum to rock forward, you will decrease the effectiveness of the exercise.

2. While returning to the original position, do not let your hips cross the imaginary perpendicular line with respect to the floor drawn by the knees.

3. Do not eat or drink anything for at least 2 hours prior to the workout except pre-workout diet (1 hour before the exercise).

4. Beginners can start with 10 reps in a single set for the first week. Experts have mentioned that even a short 10-minute workout performed at moderate to high intensity can make a huge difference in the health and fitness level of beginners as well as professional athletes.

You read the title. You want to stay fit in your physique? Look better? Or you may not be happy to see the aging results on your body, wondering about a genuine anti-aging solution? Well, you know that you don't need any more reason to start your workout however, the majority of us start to see the possibilities of failing even before we start.

Honestly, if you aren't going to start, you will never know what you're capable of. Musclepost brings you a 30-Days Workout challenge where the prime motive is to make you 'workout habitual'.

In this forum, we will follow up on lesson exercises and talk more about a strategic path to include it in our daily lifestyle.

It's almost six months since the Covid-19 Pandemic has restricted us from essential outdoor activities. While most of us are practicing jobs from home using digital mediums, we're constantly avoiding the needful amount of physical activities. As the result, people are experiencing obesity, weaker bones & joints, a restless mind with personal and social anxiety, and dozens of other health risks. Know more about Why quarantine workout is important for everyone now.

You might have surely got involved to exercise after getting a quick motivational push and slowly when you start to feel that the intense butt-sweating job leaving no better impressions than expected, your determination slows down, or you possibly give up on it.

This 30-day workout challenge isn't really a Fat to Fit ultimatum but let me assure you right here that if you're going to follow this, for now, you might well be able to change your life forever.

Your Basic First Step: ** Believe **

Do you believe in 'dreaming' and 'achieving' goals?

The connecting bridge between both the terms has a basic foundation, that is your 'willpower', which emphasizes believing in the possibilities you never went through. Success can be a 'short term' phase or maybe big enough to fruit you for a lifetime. Be it anything. Irrespective of the hard-work or Smart work, it is necessary to put yourself in it every day with all you have at the moment.

Lockdown: The 'great' Limited Opportunity

We know, this isn't the first time the world is experiencing a pandemic like now. The world suffered another kind of flu around 100 years ago. The struggle was almost similar and we overcame throughout. It took time and patience then as it is taking now.

We also know that one day will come for sure when everything is getting back on track but for now, when we have time and energy at home(which will be gone again then), we're effectively capable of learning & implementing new things and activities as Daily-Habits.

Just like a habit of morning tea after a good sleep, which has to go every day and you love it so you can afford it for life, exercise is going to be a great habit when done at home comfort. THIS IS THE TIME TO BEGIN! For people, it's easier to hit the gym with regularity, however when it comes to home workouts, it has been proven difficult to make up the mind. The beginning is considered tedious which isn't totally true. Your mind may trick you at the moment that you have other options to go but this time "Do listen to your heart and this isn't going to be tough at any moment, now and then". Once it became your habit at 'home', you no longer need to push yourself into it. There will be no alarms needed, no company needed, you will be your greatest motivation.

Start 'small' & choose 'favorable' exercises

All of us have surely tried some basic and fun exercises, be it in school days or somewhere else. All you need to do is select a few exercises you feel you're good at or you can also explore some good home workouts at Quarantine Workouts.

Start with a small duration workout plan like 20 to 25 minutes of HIIT or you may choose just one good exercise for 10-15 minutes that is suitable for you like Push-ups, Jump-rope, crunches, etc., with a strong determination to pull it throughout one month for every day.

Remember our motive is to be regular at it where you may also encounter good results if you are dieting properly according to your workout.

'Gradual' approach to Healthy Eating.

You don't want to give up on your food really. Do you?

No Problem. Don't stress out seeing a new challenge in a challenge. The first step to change a habit is to let your brain know the good aspects of doing it. It may be difficult to instantly restrict yourself to a healthy diet but it's easy to direct your mind in the right way for the right beginning. Learn more about tradition Indian nutritional intake at Full Day Indian Diet Plan

By the time, when you will complete this one-month challenge, you will definitely be observing many positive changes including a self-desire for quality food.

A good 'morning' is Real 'Good'

Morning time is the best time for a Workout. There are 3 major reasons behind it:

During your workout, your body needs adequate oxygen supply and there's no other time in a day you will inhale more fresh and clean air than the morning.
Studies have said that morning activity is most effective in routine makings.
The energy level our body needs for a workout is best available right after we wake up in the morning. A small pre-workout meal and you're all set for a long high-intensity workout session. Many people have hunger issues during the evening due to a possible loaded day-time schedule and it's not possible to give your best at exercising when you are actually hungry.

Use a 'wireless' Headphone

No doubt, music is very helpful to keep the enthusiasm high throughout the time you spend training your body. Well there are limitations to 'Wired headsets' over which a Wireless/Bluetooth headphone is beneficial in a several ways like:

Portable
Convenience in all exercise movements
No need of keeping a cellphone with you during your workout.
Avoid overall environment distraction & much more.

See more ideas at How to include EXERCISING in Everyday Life

Give yourself a chance today to make a change you wanted in your life.

The World says, 'This Pandemic is a curse'. Sadly it is. At least, the 'Lockdown' has the potential to change your life moreover. And it will not last forever.

Do you regularly exercise in any form? If you do, you would be experiencing a number of ways, on how beneficial it can be proved to your health and well-being. Here's another fact to keep moving- 'Possessing up a regular fitness routine can outstandingly improve your skin's overall appearance and health'. Don't be surprised if you get to encounter more of the Skin radiance that normally used to be nostalgia from the good old running childhoods.

That's right, not only the 'post-workout glow' but healthy and vibrant skin has always been a real advantage to a fit body. Right when you're exercising, you not only increase metabolism in your muscles but also in your respiratory and circulatory systems compared to when the body is at rest. At the moment we need more fresh air because the rate of breathing and heartbeat goes faster to deliver oxygen and nutrients to your muscles.

Cellular Respiration for skin health?

Cellular respiration or cellular metabolism can be aerobic or anaerobic. Aerobic respiration occurs in the presence of oxygen promotes slow production of ATP, while anaerobic cellular respiration occurs in the absence of adequate oxygen supply where the energy(ATP) production is high. Based on the intensity and duration of the exercise, frequent repetitions of fast and intense exercise, such as sprinting and swimming, increases the rate of anaerobic respiration.

Both the ways of workout have been proved effective to burn calories and possess better skin health. Studies have discovered that the process of cellular respiration tends to be higher in younger skin than in older skin which led to a conjecture that if skin respiration could be increased then perhaps skin aging could be reversed.

But really a conjecture? Around us, there are many influencing personalities who have proved the theory of anti-aging by consistent handwork in the right direction. The 54 years old triathlon champion Milind Usha Soman can explain how.

How does it work?

Exercise increases the heartbeat boosting the blood flow more rapidly to every corner of our body. The oxygen that we inhale gets pumped to each and every cell from all different organs allowing better cellular respiration to convert chemical energy from oxygen molecules or nutrients into Adenosine Triphosphate (ATP) - which is the primary source of energy for most of the cellular processes, and helps flush cellular debris (like CO2 & dead cells) out of the system.

Experts have told exercise has also been shown to ease stress. And with the stress factor, a few conditions that may get intensified by stress can show improvement. One of them is 'Insomnia', asleep deprivation which can affect your skin hydration and texture. Most cases of insomnia are related to poor sleeping habits, depression, anxiety, chronic illness, etc among which lack of exercise also has a serious role.

Cardiovascular Exercises (for both men and women) are a great way to bring the theory into realization as it requires less time and effort. One great form of Cardio workout is HIIT. The involvement of sweating that is produced during a high-intensity interval training (HIIT), or a regular self-weight workout brings deeply embedded impurities and dead skin cells to the surface of the skin which makes the skin spotless, clean, and radiant.

Pic by - www.freepik.com

When it comes to Cardiovascular (or Aerobic) Exercises, the job is to involve more in an activity with a high rate of repetitions which will increase our heartbeat which helps in faster blood circulation providing more oxygen to the body.

The higher rate of oxygen promotes good cellular respiration and increases your metabolic rate which apart from keeping the heart and lungs healthy, will also help your skin glow and but unwanted fat more effectively.

Research says that Cardiovascular exercises help older adults to keep a good memory of things comparing to those individuals who do not exercise regularly.

There are a number of cardio activities, majorly running, jogging, swimming, cycling, etc. to do, however, the ongoing pandemic outside is a major reason for me to cover this article with the exercises that are effective and restricted to our home comfort.

Also if you are a beginner, looking for losing some weight, or a pro athlete who is missing his outdoor activities right now, it times to lace up your shoes and get into action.

Important Tips for Cardio Workout

Fresh Oxygen is the primary fuel to our body's each and every part for better performance. So it is important to pick up a place which is open to the outdoor surroundings. For example your backyard, balcony, terrace, etc.
Prefer wearing light weight sport shoes which give you a good balance.
Keep breathing from your nose during the exercise, keeping your mouth closed for as long as you are good to go.
Avoid tracking your cardio exercises with a clock and manage to sync it with some energetic songs, 2 to 4 minutes of duration for each set. Good music is a key component for cardio exercises to keep the enthusiasm high.
Keep a bottle full of water next to you to keep hydrated every 5 minutes for high-intensity exercises and 10 minutes for medium intensity exercises.

Hereby listed 7 indoor exercises that you can easily do at your home without too much of movements involved.

Note: This site does not own any of the attached videos and they do belong to their owners on youtube.

1. Jumping Jacks (side-straddle hop)

It is one of the most common aerobic exercises which is also a good warm-up for your body, therefore a good choice to start with, and is a total body workout including legs, belly, shoulder, etc. That's why it is also a good resistance exercise where your muscles are also getting worked out.
It helps in reducing belly fat fast with the rate of burning 20 calories for 100 repetitions which will take around 2 minutes. For beginners, doing it in 3 sets of 100 reps each will burn a total of 60 calories.

2. Staircase Running

It is one of the major intense cardio workouts which work your leg muscles and joints. It burns many more calories than running in a sane time period because our body works against gravity, more like climbing a hill. It burns the overall fat of your body at a very high rate depending on your running speed.
It can also be practiced with a 1-feet high box-like structure(which can bear your weight) by quick up and down an alternate motion by both your legs.
For Beginners, 2 sets with each of 2 minutes non-stop running with a 1-minute break in between.

3. Running in Place

Another body-sweating and fun exercise which can be performed easily anywhere because the body isn't going to get displaced.

20 minutes of this exercise can alone burn more than 100 calories for the day. The study has shown that it effectively enhances our body balance and postural improvement.

For beginners, 3 sets each of 2 minutes with a 1-minute break in between is sufficient with gradually increasing the capacity every week.

4. Burpees

Experts have advised that if people want to workout out the whole body from cardio to resistance training then they should always stick to this exercise which can help them get stronger bones, muscles, joints, ligaments and help burn an abundance of calories at the same time.

It can bun 10 to 15 calories depending on body weight in a minute of involvement.

For beginners, 3 sets each of 20 repetitions with a 1-minute break allowed in between.

5. Mountain Climbers

Another best activity for building cardio endurance and burning some good amount of calories promoting strength to the core. It is one of the strength training workouts which is a very effective abdominal exercise to develop 6 packs core muscles.

For Beginners: 3 sets each of 20 to 25 repetitions with a 1-minute break allowed in between, is good to go.

6. Dancing

Dancing is a really fun activity with your body moving in the rhythm with your heart which is beneficial in many ways. Apart from fantastic entertainment, 10 minutes of dancing with your favorite playlist on, may help you burn 50 to 80 calories adding-

Balance and coordination improvement.
A happy and confident mind
Increased blood Circulation
Fat Burning.
Stronger Bones
Overall muscle utilization and much more.

7. Skipping Rope (Jump Rope)

The most popular yet home convenient exercise but requires a good skipping rope. Get yourself a skipping rope with good gripping handles and steel inbuilt wire which is important for it to gain good momentum while you use it. Below here, is a shopping link that will redirect you to a fair recommendation or you can consider your own good choice.

Skipping is a professional sport for increasing lung capacity which will work your whole body from a good metabolism, a healthy heart to ripped muscles and stronger bones. It can burn 15 to 20 calories a minute. Alone a Jump rope(or skipping) exercise 30 minutes at time(including breaks) can burn more than 500 calories for the day that may start giving you remarkable results in just two weeks of course.

Hi Readers, it would be convincing to start form discussing why do we need to understand 'metabolism'. Our Immune System is our body's internal defense system which comprises a variety of organs, cells, and tissues including plasma cells, WBC ( White Blood Cells), bone marrow, etc. covering almost the whole system which is tasked to resist and eliminate bacterial and viral infections. Such as COVID-19 disease. Health experts around the world have lightened up the fact that it is very important to keep a good immune system to fight against the deadly new virus, while there is no vaccine available at the moment, the best we can do is to take good preventive measures which will boost our immunity for now. Here is the advisory released by the Ministry of AYUSH(India).

The Immune system produces Antibodies, a special protein layer that identifies and neutralizes the foreign substance(Antigens) that invades our body to make us sick. To produce antibodies, your Immune System needs the right amount of fuel at the right time and that is where your Metabolism comes in the role.

WHAT IS METABOLISM?

Food vector created by pch.vector - www.freepik.com

Metabolism refers to all kinds of chemical reactions in the body, especially processing all major nutrients from the food we eat and pumping enough energy as fuel to keep our body functions up and running. Our metabolism rate depends on our physical activity. You may have experienced a notable boost in your daily diet when you start training your body or involve in more of any physical activity. That is because at that time your metabolism rate goes faster and processing more nutrition to your body which will boost up your Immunity. Similarly, the lack of physical activity and consuming unhealthy food leads to slow metabolism which causes them to eat less and stay lethargic.

HOW DO WE BOOST OUR METABOLISM?

The metabolism rate depends on a variety of factors like your age, sex, the frequency of your daily activity, body fat, genetic inheritance, etc. You can access a number of ways to boost your metabolism on the internet and other sources, somehow every other measure is inter-connected to each other. Here are 5 key implementations to boost metabolism showing how they are interdependent with each other.

1. Drink a lot of water

Task yourself to track the amount of water you consume on a regular day and you may find

that it isn't up to the mark. Adult men need 3.7 liters of water every day whereas women need 2.7 liters for a day according to the National Academies of Sciences. Consuming less water is another great cause of lacking physical activities. You just can't force yourself a glass of water every hour in a day when your body isn't demanding. One good solution, for now, is to train your body during this quarantine. Because during exercise, our most important need is water to get hydrated along with fresh air. An average fit body consumes 1-2 liters of water in 1-hour exercise duration.

2. Consume enough calories with 'more nutrition'

A healthy diet routine becomes difficult to follow when our slow metabolism isn't effective enough to help digest all of it. It is equally important to burn calories in order to consume more which means you need a good, consistent body workout.

3. Take proper 8-hours sleep

Sleeping more or less than that might make you restless for the day. Also, a balanced sleep controls your hunger hormones (Ghrelin & leptin) which helps you maintaining a good diet discipline and avoid eating unnecessarily.

4. Keep your body training

When you've got the right mindset for what you're going to do, you don't feel like forcing yourself into it. From boosting your diet to a running time table, training your body plays a major role in the metabolism chapter. Learn more about how to include it in your lifestyle and stick with it.

5. Avoid skipping your breakfast

Skipping your breakfast can be a big deal inviting serious health complications like diabetes, migraine, heart disease, obesity, etc. A pre-workout diet as 'breakfast' is one good solution to eliminate this habit if you have scheduled your workout during the morning. You don't need to consume heavy food in your breakfast. It can be just eggs or bananas, enough to provide around 300 unit calories along with other nutrients.

People photo created by cookie_studio - www.freepik.com

Unwanted fat is hardly an alien term to Human Beings on Earth. Especially when it comes to your belly which surely can be a major hitch on your personality and health. Burning abdominal fat, or belly fat is the most common weight loss goal. However, the high-intensity training and stuffy gym bars don't really sound like a piece of cake for everyone.

Well, here to educate about 6 different exercises to be performed to keep your belly clean of excess fat. Start your day right by performing these while on your bed right after you're awake and you will be done for the day.

Note: This site does not own any of the attached videos and they do belong to their owners on youtube.

1. BICYCLE ABDOMINAL CRUNCHES:

In 2001, ACE(American Council on Exercise) sponsored a study to find out exactly what the best abs exercise was, and they found out that 'bicycle crunch' is the best of all by observing the rate of stimulation of the rectus abdominis (6/8 packs muscles) and oblique muscles. Much effective yet home convenient.

2. LEG LIFTS :

Leg lifts are again one of the best exercises you can do to work out your belly along with your legs. A variety of leg lift exercises are available to do, depending on your physical condition and the level of intensity that you're looking for in a workout. It also :

Strengthens core muscles
Improves flexibility
Lower the risks of back injuries

3. PLANK :

One of the whole body workout where the body is kept still puting a tremendous amount of stress on core muscles and other muscles from the shoulder girdle as well to your legs. It strengthens your spine, your rhomboids (Shoulder blade muscles) along with your abdominal muscles, and much more, which is way too effective in burning your belly fat.

4. नौकासन (NAUKASANA) / BOAT POSE :

In Sanskrit ‘Nauka’ says ‘Boat’ and ‘Asana’ says ‘Pose’ called as Naukasana is a very effective Yoga pose, an outstanding body stretch a person can experience. Also known as 'boat pose', is another incredible workout to focus on your belly muscles just like Plank and is also beneficial to strengthen several important body organs like lungs, liver, pancreas, etc. This asana fights many diseases & disorders. It also helps in keeping blood viscosity usual to increase the circulation of blood. Also :

Improve the function of digestion.
Also, maintain the blood sugar level.

5. FOOT SWITCHING MOUNTAIN CLIMBING :

Again one of the best activities for burning a good amount of calories along with building cardio endurance, core strength, and agility. Basically, it possesses the whole body workout and is a staple in HIIT as well as strength training workouts. The breathing intensity goes higher as we bring it into practice which pumps a good amount of oxygen into the blood and keeps you physically and mentally healthy.

6. RUSSIAN TWIST :

Lastly, a simple yet effective one to tone the core including glute and shoulders muscles. It enables flexibility at the core with improved twisting movements and which allows the person to suddenly change direction and that's why it is a popular exercise among athletes and soldiers.

Overview

Introduction to the Ab-roller Wheel

Get your First Ab-roller

How to Perform the Ab-roller

Step 1: Position your hands and knees

Step 2: Roll forward and contract the core.

Step 3: Return to the Rest position.

Considerations

What is a Free Radical?

Start your Push-up and save other workouts for later.

What is HIIT?

HIIT vs Cardio

The Afterburn Effect (EPOC)

How to Switch to HIIT

Plan your own HIIT

1. Choose your exercises and Pick your total timing.

2. Determine your Workout/Rest Ratio.

3. Session time will decide the activity time.

4. Long Intervals to recover.

Note: This site does not own any of the attached videos and they do belong to their owners on youtube.

1. Jumping Jacks (side-straddle hop)

3. Running in Place

4. Burpees

5. Mountain Climbers

6. Dancing

7. Skipping Rope (Jump Rope)

WHAT IS METABOLISM?

HOW DO WE BOOST OUR METABOLISM?

1. Drink a lot of water

3. Take proper 8-hours sleep

4. Keep your body training

5. Avoid skipping your breakfast

1. BICYCLE ABDOMINAL CRUNCHES:

3. PLANK :

4. नौकासन (NAUKASANA) / BOAT POSE :

5. FOOT SWITCHING MOUNTAIN CLIMBING :

6. RUSSIAN TWIST :

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