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.

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 . . .”

DRS Guide to Intermittent Fasting – Everything You Need to Know!

Most of you must have been following fasting as a part of your spiritual, religious, and cultural traditions. Born out of this, is a new way of fasting – IF or Intermittent Fasting! This is something really very different and that your ancestors used to follow in the era when there was no refrigeration, microwaves, food delivery, and electricity.

If you wish to know everything about intermittent fasting, then read this post to explore every bit of it!

What is Intermittent Fasting?

It is a kind of eating pattern where you cycle between abstaining from food and sessions of eating food. You don’t have to restrict to calories or food. The focus is on timing. For this reason, it is also known as time-restricted eating. You simply have to condense your eating hours into a shorter time window.

Why You Must Go for Intermittent Fasting?

Our process of digestion is highly energy-intensive and it is not meant to be ‘on’ all the time. When we allow our digestive system to rest for 12-16 hours in a 24-hour session, it is able to work to remove metabolic toxins and junk, which develop in our body over time.

When we fast, inflammation within our body reduces down and our body initiates autophagy, which is a vital cleansing process that breaks down and revamps damaged cellular elements. when human growth hormone increases, it helps to burn fat, increase muscle, cartilage, and bone growth, and restores muscle mass. The levels of adrenaline, as well as norepinephrine, also increase that release energy while burning fat. The decreased insulin levels allow to burn fat rather than storing it, and lastly, leptin and ghrelin levels are normalized.

Due to activation of such processes during fasting, it is possible for us to experience numerous health benefits like stable energy, fat loss, reduction in oxidative stress, enhanced cognitive function, reduction, and prevention of degenerative ailments in the brain, slowed aging, enhanced longevity, and more.

You see, intermittent fasting, therefore, can be a great way to reduce fat. It is because it trains your body to abstain from food and prepares it to burn stored fat and use it, rather than relying on sugars.

Who All Can Go For Intermittent Fasting?

If you want to improve your health condition and become a better fat burner then you can be a good candidate for intermittent fasting.

Here are some suggested pre-requisites for intermittent fasting:

  • You are consuming a well-balanced healthy diet including fat, protein, and fiber.
  • You can consume three meals a day and no snacks without experiencing hypoglycemic symptoms like blurred vision, light-headedness, confusion, energy dips, getting angry, and more.
  • You can manage stress and have not to experience adrenal dysregulation.
  • You are getting sufficient sleep of 7-9 hours.
  • You exercise regularly.
  • Being a woman, she does not experience hormone imbalances like thyroid, sex hormones, adrenals, and others.
  • You are not pregnant or breastfeeding.
  • You are not underweight or experiencing an eating disorder.
  • You don’t experience a chronic renal ailment.

Some Important Facts About Fasting

  1. Intermittent fasting is not about starvation. The aim of this fasting is not to restrict calorie, but to restrict time.
  2. When you do any kind of fasting, your body restores muscle mass and breaks down only fat tissue to meet the energy requirements.
  3. Finally, intermittent fasting will not slow down your metabolism. It’s true that staying without food can reduce the metabolic rate, short-term fasting maintains body health as well as metabolic rate.

The Intermittent Fasting Approach

There are numerous approaches to intermittent fasting. Here I have mentioned some of the options that might work best for you.

  1. 12-Hour Fast – This is the recommended plan for those who are just starting with intermittent fasting. It is the safest and easiest approach to follow as most of the people don’t have issues fasting for 12-hours. You can decide a suitable time for dinner, like 8 p.m. and do breakfast exactly after 12-hours, which is 8 a.m. In between, you don’t have to eat anything, but you can always consume liquids.
  2. Alternate-Day Fasting – This is another plan of fasting that involves fasting one day where you consume only 25% of the normal caloric value excluding starches or sugar. On an alternate day, you can eat whatever you want but not junk or processed food.
  3. 16/8 Cycling – This plan is based on the same strategy as the 12-hour fasting plan. But here, you just have to limit the eating window to eight hours and extend fasting to sixteen. Though it might be quite challenging as compared to the 12-hour fasting pattern, then the results are also profound. In this plan, you can eat dinner by 8 p.m. and have lunch by 12  in the noon to create a 16-hour daily fasting cycle. You can set a time frame as per your preference.
  4. The Warrior Diet – This plan involves consuming small amounts of raw veggies and fruits during the day and then consuming one big meal at night.
  5. 5:2 Plan – Just like the alternate day fasting, this plan allows to eat normally five days a week and limiting the calorie intake to 500-600 calories on the remaining two days of the week.
  6. Eat When Hunger Ensures Naturally – As per this approach if you are not feeling hungry in the morning then don’t eat breakfast. Similarly, eat dinner only if you are hungry. Don’t eat just because it is the time. This way, you can decide to fast and whenever you eat, avoid consuming high-calorie food.

Tips To Experience Hassle-Free and Safe Intermittent Fasting

  • Start Slow – You can start slow by finishing your evening meal 3 hours before going to bed. If you can’t follow the 12 hours fast at once, aim for a fast of shorter duration for the initial weeks.
  • Gradually increase your fasting window to 13 hours for 2 weeks. Once it feels easy, you can extend the duration.
  • If you are hungry, you can take a few deep breaths. Also, drink some water when you are extremely hungry. If still not feeling better then go out for a walk.

To Sum Up

People having consistency with the IF schedules tend to get more success with it as compared to those with erratic schedules. It is because your body adjusts to a routine, which you offer it. Give your hormones enough time to adapt to the new schedule.

Also, you can try to different intermittent fasting patterns and identify what works best for you and the schedule works best for you. It takes time for the body to get used to this way of eating. Once your body is trained to burn fat, you will be able to get all the benefits of intermittent fasting.

Hope this post is helpful for you to start with an intermittent fasting plan that you can adapt to your health and lifestyle goals!

The Many flavors of Intermittent Fasting

There’s little evidence to suggest one form of IF(Intermittent Fasting) is better than another and no evidence suggesting IF is right for everyone (ask your registered dietitian for thoughts before diving in).  Here’s a look at some common approaches.

Time- restricted fasting: Majority of the day is spent in the fasted state with specific hours allotted for eating.  Popular methods include the 16:8 method (16 hours fasting: 8 hours eating) with ranges existing from a more liberal ratio (12:12) to pushing the limits of IF (20+:4).

Research on time-restricted fasting has found reductions in fasting glucose, and improvements in LDL- and HDL-cholesterol.  Self-reported hunger was higher in the morning for those consuming a single meal per day, and subjects did not report becoming accustomed to this hunger over the course of the study.

Alternate- day fasting: Alternating between days of fasting (energy-free fluids only) and feasting (no rules).

Research comparing alternate day fasters to individuals on a standard, reduced-calorie diet found that there was no difference in weight loss or weight maintenance over the course of one year.  Like time-restricted fasting, alternate day can lead to modest weight loss with possible improvement in metabolic parameters but hunger on fast days is intense and is unlikely to improve over time.

Modified fasting:  Across the week, 5 days typical eating and 2, non-consecutive days of intake limited to 20 -25% of calorie needs.

Research suggests that this method results in weight loss, with modest and mixed effects on blood sugar control, blood lipid levels, and inflammatory markers.  There is little evidence to suggest that this method produces superior weight loss or metabolic changes in comparison to standard energy restriction regimens.

Should You Try It?

IF is not the only (or even the best) way to lose weight but If food controls every minute of your waking hours and you’re desperate for a hard stop, then IF might be the break you need.  Skip IF if you’re prone to overeating after periods of restriction.  Individuals with diabetes, other chronic diseases, and (history of) eating disorder should ask their doctor before beginning IF.  Athletes beware; research suggests that any form of fasting is likely detrimental to aerobic athletic gains since calories consumed in the hours before a workout are essential for optimal performance, recovery, and muscle gain.

Break the Fast Right

Choices during feasting hours and how you break the fast can make or break your success.  Consider this; extended fasting may prompt the body to rely on ketones and endogenous fat stores for fuel once glycogen stores are exhausted.  (And we know that followers of keto diets often turn to IF to jumpstart ketosis!).  Relying on data from ketogenic dieters who broke their fast with simple sugars, we can theorize to uncover what happens to followers of IF who indulge in all-you-can-eat carbs when the feeding window finally opens.  A small, recent study found that keto dieters who broke their ketosis with a bolus of 75 grams of simple sugar carbohydrate experienced vascular damage and inflammation suggesting that an influx of carbs after periods of fasting could push your health in the wrong direction.

To give yourself a break and ultimately move closer to health goals, plan ahead rather than eating everything in sight.  Try easing back into eating with a ketogenic shakes or meals as your first choice.  A keto or even a very low carb, high protein plate may better prevent an immediate blood glucose spike which can follow a plate full of mindless simple sugars.  As your eating window continues, follow the advice of many fans of IF who report better progress when following a lower carbohydrate plan during eating hours.

Source : drxfit