In pregnant and postpartum people, Diastasis Recti is a prevalent condition. If you want to know what Diastasis Recti is and what exercises can help you deal with it effectively, read this blog until the end.Continue reading
Category Archives: Guidance
Things to know about rest pause
How might resting during power lifting assist you with accomplishing your objectives? All things considered, by resting or taking a 10-to 15-second pause between every rep, you can really assist with expanding your solidarity and muscle hypertrophy.
Rest-pause training separates one set into various smaller than-expected sets, with 10-to 15-second in the middle. This procedure helps exhaust the muscle strands, however, can likewise assist with getting through testing strength and development levels.
In the event that you’ve been weightlifting for some time and are hoping to wrench things up a score, there are a lot of procedures you can hope to consolidate to build power and quick track results.Continue reading
How to Calculate your protein needs?
The human body needs nutrients to ensure stable and healthy working. Most of these nutrients are often processed in your body through different functions or delivered from the food you eat. The food you eat gives you proteins, vitamins, minerals, and numerous other constituents to help stabilize the workings of the body. Out of all these nutrients, proteins have always been one of the hottest topics of all. Protein is one of the most essential nutrients as it has a wide range of uses and advantages for the body.
But, often the question of what is the right amount of daily protein intake confuses a wide range of populations. The underlying guide will discuss the eccentricities of protein intake and its daily needs. So, without further ado, let’s get started with understanding what protein is and its benefits.Continue reading
Proven tips to sleep better at night
Regular exercise and diet are keys to a healthy life. But, people often oversee the importance of a good night’s sleep. Regular and timely sleep plays a significant role in keeping your hormones in check, improving physical and mental performance. Healthy sleep can promote effective metabolism that keeps your body weight in control. Besides, it helps your diet in control without increasing the risk of diseases.
Over centuries, people have understood the importance of good sleep, but in the past few decades, the quantity and quality of see have declined in most of the population across the world. People often get poor sleep and it severely affects their mental productivity, mood, and productivity throughout the day. If you are going through the same and looking for an effective way to improve your sleep, then this guide is for you.Continue reading
8 Things You Should Never Do After A Workout
If you have been working out for a long time then all you need to do after your routine is to hit the bed and have whatever you like to eat. But it is an unhealthy practice. You have been working out for a reason. Either it is attaining a sleek physique or losing extra fat around your belly, or increasing your endurance. If you have been working out and then following an unhealthy routine can put all your efforts in vain. No matter how much you workout, these can affect your final results. Let’s see what these eight things are that you should never do after your workout.
- Forgetting To Cool Down
Heavy workouts or exercises can increase your heart rate. Hence, it’s essential to allow your body to get to normal. Always remember to cool down for a few minutes and allow your body to get into normal functioning. Let your heart rate come to normal. You can do this with some light stretching. Studies have revealed that if you don’t allow your body to cool down, you might feel ill, or in extreme cases, you might pass out. The effects can be more severe if this practice is continued. Exercise can make your muscles stiff, cooling down can help prevent cramps and stiffness. So, never forget to cool down after your workout.
After workouts, your body loses abundant water content in the form of sweat. Your body will need to restore the water content to avoid any inconvenience regarding your health. After heavy workout sessions, always have a beverage that replaces the electrolytes. These drinks can consist of coconut water and other similar drinks. Do not consume sports drinks as they contain high sugar content and can alter your fitness regime. Drinking such drinks after a workout will not allow your body to metabolize these sugars. Another best way to hydrate your body is by drinking water. It is the best fuel post-workout to hydrate your body.
- Staying In Sweaty Clothes
Staying in sweaty clothes after workouts will not only make you unhygienic but also an unhealthy practice. Sweat contains numerous unhealthy microbes that are created from our bodies through sweat. These microbes can give rise to rashes, skin infections, itching, and a lot more. Once you are done with your exercise and cooling, change your clothing to something comfortable and breathable. It will allow your body to prevent the unhealthy consequences of sweaty cloth and help you feel more revitalized. So never stay in your sweaty clothes after your workout.
- Skimping On Sleep
After a healthy exercising routine, your body feels more energetic and active. You feel more refreshed and thus you might push yourself to more chores and often skimp on your sleep. Although it’s the most unhealthy practice that can adversely affect your health. Your body gets exhausted after heavy workouts and thus needs adequate time to repair the muscle wear and tear. It is done while you are asleep. If you don’t get adequate sleep your body won’t be able to repair itself and will make you feel tired and irritable the following day. Thus, never compromise your sleep while you are working out. Take at least 7-8 hours of sleep daily and allow your body to recover faster.
- Splitting Your Exercise
Working out once daily is the perfect exercising routine. Don’t split your workout into working out half in the morning and remaining in the evening. It will make you prone to double break down and make you feel more tired. Splitting exercises can exhaust your body twice a day which can alter your entire routine including your sleep and diet schedule. If you don’t want to go through a robust workout, start with small sessions and then increase gradually as per your convenience. If you aren’t feeling well then you can cut your workout short for a day or two but don’t split it into twice or thrice a day.
- Stretch After Cool Down
The purpose of stretching is to allow your muscles to get free and avoid any inconvenience during the workout. Once you are done with your exercising session and have allowed your body to relax and cool down, stretching after that is not a great option. Exercise can lead to the contraction of muscles and stretching after that can trouble your muscles even more. Always keep your stretching sessions before your exercise routine. It will prevent excessive stiffness and pain post-workout. You can follow some light stretching techniques to make your body more adaptable but never robust stretching after workouts.
- Eat Processed Food
Processed foods contain more calories and carbs than a normal diet. After a heavy workout, you deserve a treat but don’t lure over the calories as they can spoil all your efforts. If you have been working out to burn your excess fat and calories, processed food is just a big NO for you. Besides, processed food can also affect your metabolism and make it slower and thus even your robust workouts won’t show you the expected results. The ideal choice instead is to have a portion of healthy protein-rich food which includes, pulses, salad, fruits, etc. These will allow your body to adapt to the changes post-workout and also improve your metabolism. You can have a reward meal day but ensure that you take limited carbs at that time.
- Eating High Fat Low Protein Diet
The biggest reason for unwanted fat-saturation in different parts of the body is the fat and low protein content diet. Proteins strengthen your metabolism and allow your body to burn the excess fat before it gets saturated in your body. If you have been working out to lose excess fat it indicates that your diet contains a high-fat diet that is saturated in your body. After working out, your body needs a healthy diet that can improve your metabolism and overcome energy loss during the workout. A protein-rich diet can give you vital energy to stay charged up all day. So, always avoid a high-fat diet and try to include a more protein-rich diet after your post-workout regime.
All your efforts can be wasted if you don’t avoid these mistakes. Our body needs time to adapt to changes and doing the above-mentioned activities can create a problem in allowing the body to adapt to the necessary changes. The proper hydration, hygiene, and nutritious diet are the keys to an excellent physique. If you keep these eight mistakes in mind and avoid them, you will achieve more profound results from your workout sessions.
We would love to hear your queries regarding the DON’Ts of post-workout. You can also check our website for more such health-related blogs. We are always ready to serve you with your prompts and suggestions. Reach out to us by dropping the message and we will get back to you soon!
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KNOW YOUR FATS: Daily Fat intake required daily based on Age, Lifestyle and Body type
Let’s get straight to the point – Dietary fats are required by your body to perform certain crucial as well as regular functions. Not only are they one of the most efficient energy sources, they also protect our organs, carry protein and help maintain healthy heart health.
This said, it is of utmost importance to differentiate the good fats from the bad fats.
Aqua Workouts: Best Way To Sit Fit And Cool In Summer
Tired of sweating it out in the gym in this sweltering heat? Well, I understand. Summer has been harsh, but you can’t use that as an excuse to slow down on your fitness routine. Just tweak it a little. Opt for Aqua Zumba, Aqua Aerobics, Aqua Pilates, Aqua Yoga and other such water workouts to stay cool. The best part is that you don’t even need to know swimming for any of them. Continue reading
How to lose Weight?
Journey from a trainee to a trainer
In the earlier article, two key lessons from Shivani :
- Setting your goals – What is your mission? “If you don’t know where you are going, you will never know how to get there!” Setting your goals and knowing your motivation helps you in achieving your goals sooner.
- How can you achieve these goals to fruition? Once you have set your goals, I am going to walk you through how you can go about having your vision come to life. (From my experience through working with people in helping them achieve their fitness goals I find that this is where most people fail. But don’t worry, keep reading and I will shed more light on how to bring your goals to life.Which brings us to the third point :
It’s not a race, it’s a journey
Shivani Patel, is a founder of Sculptasse Studio, and has been a personal fitness instructor for 7 years now. She trains around 600 fitness enthusiasts every month.