Choosing Home Fitness Equipment

Now more than ever we’re looking for ways to fit in exercise. For some of you, that means moving from the gym to your living rooms and basements. Working out at home might be the answer for your busy schedule, but how do you know what fitness equipment you’ll need?

There are plenty of choices out there for home exercise: Free weights, weight training machines, home gyms…and then there’s cardio equipment, which is a category all its own. It’s hard to know where to begin, but the list below offers some ideas for what to think about before you buy home fitness equipment.

Will You Use It?

Before you buy anything, remember this: Starting with something you’ve never tried before could make it harder to succeed. That doesn’t mean you shouldn’t buy things that interest you, but keep in mind that buying equipment is no guarantee you’ll use it.

Think of activities you enjoy and start there. For example, if you hate bike riding, a stationary bike may not be a great choice. Start small. Invest in a good pair of shoes and dumbbells or resistance bands.

Your Budget?

When planning your gym, know exactly how much you have to spend. Exercise gear doesn’t need to be expensive, but it should be quality. If you’ve got 3000 rupees available, consider an exercise ball, resistance bands and a few sets of dumbbells. If you’ve got more to spend, you might consider a home gym or a bigger piece of cardio equipment, like a treadmill or elliptical trainer.

What Do You Enjoy Doing?

Many of us buy things or do things because of others. For example, your friend says, “I started jogging and I lost 10 lbs!” Meanwhile, you loathe jogging. The more you like something, the more often you’ll do it and the harder you’ll work. Try to stay in line with your fitness personality. If you like no-impact activities, try an elliptical trainer, climber, or bike. Enjoy swimming? Try your local community pool, DRS, or health club, which will give you a variety of choices for exercise.

There is no perfect exercise. One activity is as good as another, provided that you enjoy it.

Your Space

This is often an overlooked issue. Having a treadmill is cool, but what if there’s nowhere to put it? And, what are you going to do with that barbell set you just bought?

Before you buy anything bigger than resistance bands or a few dumbbells, figure out where you’ll put everything. Having an empty garage is great, but will you use it when it’s 100 degrees outside? Will your spouse really be okay with having to climb over the treadmill to get to the bathroom? Are you okay with taking out a ceiling tile if that elliptical trainer was taller than you thought? Measure how much space you have to avoid future problems.

Don’t Be Seduced By Quick-Fix Gadgets

There are people in this world who will promise you anything to get you to buy their products. Try to avoid any products that promise outrageous results with very little effort (e.g., “Lose 10 pounds in just minutes a day!”) or that only work for one muscle group.

For example, you’re better off buying an exercise ball, which you can use for core work, weight training and balance exercises. than an ab gadget that only works your abs. Many infomercials products are expensive and you can get more effective workouts with a basic set of dumbbells and good, quality exercises.

Lifestyle tips to prevent cancer

Cancer doesn’t develop overnight and certain lifestyle moves and cancer-fighting foods can help us in preventing this life-threatening disease. Here are some tips which can help you prevent cancer.

Cancer – a deadly term which scares everyone as they hear about it every now and then as these days it has become very popular with the lifestyle we follow. Common types of Cancer heard in India are lung cancer, skin cancer, ovarian cancer, cervix cancer and breast cancer. Cancer doesn’t develop overnight and certain lifestyle moves and cancer fighting foods can help us in preventing this life-threatening disease. To spread awareness, here are some tips which can help you prevent cancer.

Lifestyle tips to prevent cancer

Eat healthily and make it a lifestyle

  • Onion, garlic, brazil nuts and wild salmon are your best friends: All these have certain nutrients which help the body to produce cancer-fighting cells or agents and help them die naturally and prevent it from spreading all over in case of any potential. Fish, especially salmon, is packed with inflammatory omega-3 fatty acids which are likely responsible for cancer-fighting effects.
  • Say no to Sugary Drinks: these drinks not only aid diabetes and obesity but can be the biggest cause of endometrial cancer as well. Research has shown that the women who are habitual of having sugary drinks have 87 per cent more chances of suffering from cancer because of the weight it adds up to the body.
  • Have superfood Broccoli: Broccoli is considered as a super cancer-fighting food. Nutritionists recommend to have steamed ones rather than boiling or frying it before consumption as it contains more healthy components of vegetables.
  • Green tea, a saviour: many studies have found that tea drinkers have a reduced risk of ovarian, breast, prostate and lung cancer. ECGC, a chemical in green tea, could be one of the most powerful anti-cancer compounds due to the maximum number of antioxidants.

Maintain your body weight and be physically active

Maintaining body weight not only helps to prevent many diseases like diabetes, cardiovascular diseases and thyroid etc but proves to be the saviour from cancer as well. It is advised to include 30 minutes of physical activity in daily regime to keep you fit.

Say no to tobacco

Using tobacco, especially smoking can lead to causing cancer. Even if you are exposed to smoking, you can be the potential cancer patient. Consult a doctor to take help in quitting any kind of tobacco for a healthy and risk-free life.

Be sun safe

Skin cancer is the most common and most preventable cancer in India. Following tips can help in the prevention of the same:

  • Avoid going out in the sun during the strongest rays ie. Between 10 a.m. and 4 p.m.
  • Keep yourself covered when moving out in the sun.
  • Wear darker shades which can reflect ultraviolet rays as compared to the pastel shades.
  • Always put on your sunglasses while going out in the Sun. They are not just a style statement.

Get proper medical care

Cancer prevention includes immunity from certain diseases like Hepatitis-B, HPV, HIV and Hepatitis-C. Get yourself vaccinated and do not share needles to prevent such kind of cancer-causing diseases. Go for regular screening of your body to detect any kind of risk related to cancer and get it treated on the early stage itself.

Disclaimer: The article has been authored by Dr.Suresh, well know health &fitness coach . Views expressed are personal.

HOW TO COUNT CALORIES

The calories in food come from

1. Carbohydrates,  2.proteins, and 3.fats.

A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two.

We have zero calories in water, minerals, vitamins and fibers .

Calorie count:

  1. 20:CALORIES FOOD

All vegetables(100grams) except potato comes in 20 Calorie category

for example 100grams tomato or cucumber (90%W4+5%F+4-5%C)= 16-20 calories

but Potato(100 grams) =100 calories


2.50:CALORIES FOOD

All fruits(100grams) except banana & mang0 comes in 50 Calorie category

But 100grams banana or mango -100 calories

3.100:CALORIES FOOD

One chapati (35grms) OR bread 2 piece(30g), 4 marigold biscuits(24g), 100grms rice,100 grams dal,

4.500:CALORIES FOOD

100grams of sweets Gulab jamun , junk foods = 500 CALORIES

5.1000:CALORIES FOOD


100 grams all oils ghee, refined oil etc.

CHOOSE YOUR CALORIES WISELY

Avoid these things in your kitchen

Health Desk : While buying groceries, we often buy such things which cause great harm to health. If you follow healthy diet, then avoid keeping these things in your kitchen. Let’s know about these things.

Flavored Yogurt – Flavored yogurt contains a lot of sugar and soda. If you eat it in the morning or in a snack, then it can be very dangerous for your health. If you have to eat flavored yogurt, then you can eat fresh fruit by adding fresh fruit to it.

Packaged Oatmeal – Oatmeal is very beneficial for health. It is a good habit to start the day with oatmeal, but you should buy plane oatmeal and make it yourself at home. Contained packaged oatmeal contains a lot of sugar. So don’t give it a place in your kitchen.

Processed food – Processed cereals means that calories and sugar are very high in cereals. You should start the day with protein rich things like eggs. Breakfast should eat such things that are healthy and that keep you active throughout the day. Processed food is the worst option.

Tomato Ketchup – Tomato ketchups in the market are high in fructose. There is a lot of sugar in them. Homemade tomato fresh sauce is more beneficial for health. So now you don’t put tomato ketchup packets in your kitchen.

Muffins – Muffins are as harmful to health as cup cakes. They have very high calorie intake. In them, all those ingredients are found, such as fructose corn syrup and soybean oil, which work to increase obesity.

Nutrella – Nutella is the first choice of most people. Especially children eat it very fondly but it contains sugar and palm oil. Due to high amount of sugar, it should be avoided.

Low Fat Snacks – Most people prefer to eat low fat snacks for weight loss. Too many harmful things are used in low fat snacks found in the market. Processed low fat snacks contain more sugar, vegetable oil, and artificial preservatives. They contain only nominal nutrients, so they should be avoided.

DRS TRAINING FOR BALANCE AND FUNCTION REDUCES FALLS AMONG OLDER ADULTS

Falls are a serious risk for older adults, with consequences such as fractures and head injuries that can lead to death. As many as one-third of adults over 65 years who live independently fall annually. Researchers from the University of Sydney in Australia conducted a systematic review of 108 studies to determine the effectiveness of exercise interventions.

Data analysis showed that exercise training can reduce falls by 23%. Programs combining balance exercises and functional training reduced falls among participants when compared with non exercisers. Programs that blend balance with functional and resistance training are likely to reduce falls, and consistent tai chi practice may also lower risks.

“This review provides high-certainty evidence that well-designed exercise programmes reduce the rate of falls among older people living in the community,” study authors noted. “Greater provision and implementation of these programmes is an urgent challenge for the global sport and exercise medicine community . . .”

VIGOROUS EXERCISE BENEFITS OLDER ADULTS

  • High-intensity interval training improves fitness and well-being among adults over age 70 and may even increase longevity, according to a 5-year study by Norwegian University of Science and Technology researchers in Trondheim, Norway. The longitudinal study compared the effects of 5 years of supervised exercise training—either HIIT or medium-intensity continuous training—with independent fulfillment of physical activity guidelines by study participants. The 1,567 research subjects included both men and women (mean age = 72.8 years).
  • Data analysis showed that all types of physical activity were beneficial. However, those who did HIIT showed a slightly lower likelihood of dying during the 5-year study, indicating that HIIT may boost lifespan. Study authors noted that those participating in HIIT showed larger health benefits than those who did moderate-intensity exercise and recommended that “future guidelines for physical activity, at least for older adults, should be more specific in requiring that at least part of the physical activity be performed with high intensity.”