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8 Ways To Work Out For Free

Ways To Work Out For Free

Hello All!!!

Do you agree that all the good things in life come for free? But what about working out? Can you work out for free or do you have to pay a price for it? Well, find out!

1) Head outdoors

 

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Want a sweat session? Head outdoors and run or walk. You can also jog around your colony or try out an anywhere and anytime workout at your local park. Not into running? You can get some gyaan about it from here- click!

2) Opt for the stairs

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If walking or running on the pavement is not your cup of tea, you need not lose heart as you can still get some free cardio and that is by climbing stairs. Stay on a look out for stairs in public parks, office buildings and apartments. Do you know that you will be able to torch more than 400 calories in 30 minutes?

3) Start hiking

hiking- how to get fit without stepping into the gym

Once you are comfortable working outdoors, you can try out local hiking trails. It will not just help you in burning calories but will also let you spend some time with nature. It is beneficial for your overall health and well-being. Stay on a look out for spots in your area where you can go trekking. The best place to search are city outskirts.

4) Swim!

Exercises For The Corporate Male Sexual Prowess Issues swimming

 

You should take full advantages of public pools and beaches during summers. In some municipal areas, there is free access to pools so that people can enjoy a dip and tone up yourself. You can try out some swimming exercises too, get to know more about them here – click!

5) Turn your home to a gym

chair-dip exercise for toned arms

 

 

Do you know that everyday items at home make great gym equipments? If you are on a look out for free ways to do strength training, you can do it at the comfort of your own home. Grab hold of 1 litre water bottles to serve as a set of dumbbells, use a kitchen chair to do triceps or squats and the wall for quad-blasting wall sits.

6) Surf the web

Woman on laptop-Losing Weight When Genes Work Against You

The internet is filled with workout content. YouTube offers hundreds of channels of free fitness content including HIIT, Pilates, Yoga and much more. There is so much of free help and guidance on the internet that will surely help you.

7) Download apps

Fitness Apps

Just like the internet, there are thousands of mobile apps that focus upon fitness without charging you a penny. Just have a look and you will be spoiled with choices! Here are some fitness apps that you must download –click!

8) Try out free trials

You can become a gym sampler! Most of the gyms offer free trials for new members, right from a day to a week of class access. Just check out the gyms in your area and get free trials. It may sound being frugal, but you can take up free trials at various gyms and fill in your workout calendar. 😛

Hope you liked reading this post on Ways To Work Out For Free!

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Is it Possible to Work Out Too Much?

Economics is probably not something you associate with fitness. However, there is a concept from econ that may also apply to your workout — and learning it can help you ensure that every second you put into your exercise is helping you achieve your goals, rather than wasting your time.

If you didn’t sleep through Economics 101, you may recall the law of diminishing returns. Whether or not you recognize this term, the gist is: If you increase one factor of production (say number of workers) but not others (time, machines, etc.), the resulting profits, benefits or other positive outcomes slowly decrease.

In layman’s terms: You put in more effort for less results.

And when you think about that concept in terms of a workout, ain’t nobody got time for that. Luckily there are ways to avoid the law of diminishing returns when it comes to fitness.

HOW THE FITNESS LAW OF DIMINISHING RETURNS APPLIES

Given how HIIT classes have taken over the fitness industry, it’s common sense that we want to build the most muscle and burn the most fat in the least amount of time. And it turns out that your workout can be too long.

Take a squat, for example, says Miguel Aragoncillo, strength coach at Cressey Sports Performance. “Your first rep will theoretically be your best rep. You’re fresh, and your central nervous system is not tired or taxed,” he says. “But if you do the exercise repeatedly, by rep 100, your form will not be as good, you’ll be very slow, and you need to watch your upper back and joint integrity.”

Poor form, of course, means you’re not targeting the muscles you want to, which means you won’t get the results you’re aiming for. Plus you risk injuring yourself.

Worse, if you go too hard for too long, you may break down your muscle. While breaking down muscles is the point of a workout, you build muscle when it repairs itself post-workout. If your exercise keeps going and going, your muscles won’t have a chance to recover.

“That’s why runners and athletes use sports drinks,” says Jonathan Ross, spokesperson for the American Council on Exercise and author of “Abs Revealed.” “Carbs are your primary fuel for quick, explosive types of sports or activity. If you don’t replenish those carbs after about 90 minutes or two hours, your body can get into last-resort mode, breaking down muscle to turn it into carbs for fuel.”

Keep overdoing it without giving your body time to recover, and in about two to four weeks you can see an elevated risk of increased heart rate, disrupted sleep patterns, repetitive motion injuries and, in women, disruption of the menstrual cycle, Ross adds.

THE IDEAL WORKOUT LENGTH

So how long is too long? Like most things in life, it depends on many factors, including your fitness level, nutrition, injury history and sleep, Ross says.

However, there is some science to guide the length of a strength workout. “You have peak hormones at about an hour or an hour and 20 minutes of lifting weights. These hormones help your body adapt faster,” Aragoncillo explains. “So if you’re peaking around that time, what’s the purpose of doing a three-hour workout? Your results drop after that.”

Research also shows that after a certain number of sets, the benefit you get from an exercise slowly decreases as you continue to do more work. According to a 2009 meta analysis of 14 studies, you get 46% more strength benefit from doing 2–3 sets of an exercise than from doing a single set. However, there is little additional benefit if you do 4–6 sets.

“People sometimes think, ‘I have to save energy’ when they do four or more sets, so they don’t work as hard the first couple of sets,” Ross says. “It’s better to only do two sets but really go after it — and that doesn’t take as long either.”

WHAT ABOUT PLANKS? CAN YOU HOLD A PLANK FOR TOO LONG?

Plank-offs have become the new arm wrestling, a way to prove you’re tougher than the other guy or gal. But if you’re working to beat Mao Weidong, who holds the Guinness record of 8 hours and 1 minute, experts say don’t bother.

“If you watch the video, the first minute looks cool,” Aragoncillo says. “But he looks awful at the end — he’s just holding himself up and that’s not a plank.”

He recommends capping your planks at 60 seconds, while Ross suggests 30–60 seconds.

“The hardest part of a plank is a good takeoff and landing. Staying up and turning on all those muscles together,” Ross says. “Planks beyond 60 seconds is waste of time. Planks are great for core strength, but we have to do movement to develop fit bodies. Plus, for many people, isometric exercises maximize pain but minimize benefit. They burn the least calories because you’re not moving muscle. That also causes pain, because it limits blood flow, and blood carries away waste products of muscle contraction.”

HOW TO AVOID DIMINISHING FITNESS RETURNS

No matter what type of exercise you do, there are far better ways to make it more effective without working out for hours. “There are variables you can introduce to challenge yourself without diminishing returns,” Aragoncillo says. “Rather than thinking, ‘Can I go longer?’ think ‘Can I make this more difficult?’”

Try increasing your weight, changing your set/rep pattern, doing exercises at a different pace or holding a weight with only one hand to challenge your balance while strength training. For cardio, do intervals, increase the resistance on a machine or tackle hilly terrain if you’re outside.

As for the (not-so-) beloved plank, there are plenty of possibilities:

  • lift one arm or leg
  • shift your weight from side to side or front to back
  • “walk” your plank from side to side or front to back
  • place an exercise band around your arms above your elbows so you have to push them apart
  • plank with your forearms on a stability ball (for added challenge, roll the ball in small circles in each direction)
  • plank with your feet on a medicine ball

No matter how you choose to up your game, don’t forget to recover. “You make progress when you recover,” Ross says. “Your body needs time to rebuild from the stimulus of your workout. Otherwise you’ll get an overuse injury, hurt and quit.” And that’s the ultimate diminished return.


GEAR UP FOR YOUR NEXT WORKOUT

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> Men’s Workout Pants
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4 Ways to Work Out Like a Beach Lifeguard

The movies might sometimes make it seem like the only skills you need to be a beach lifeguard are swimming and running in slow motion, but in actuality, lifeguards need to be ready for anything — from saving someone caught in a riptide to resuscitating someone having a heart attack on the sand. And you better believe their workouts are as demanding as any athlete’s.

We know because we talked to Jenna Parker, 33, a surf-lifesaver for Harvey Cedars Beach Patrol in Long Beach Island, New Jersey. Not only does she spend her summer days watching the waves for changing tides or swimmers in trouble, she also trains intensely for lifeguard competitions. These events pit lifeguards against each other to see who’s fastest at swimming, running, rowing and paddling — crucial activities they use to save lives.

Even if you never intend to don a whistle, floatation device and (striking red) swimsuit, working out like a beach lifeguard could bring your fitness to the next level. Here’s what we learned from Parker’s fitness routine — and what you should keep in mind when getting your sweat on.


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1. MAKE THE TIME COMMITMENT

Parker basically works out all day. She wakes up at 6:30 for an hour-long session of swim drills, typically in a pool, but sometimes in the ocean. Then, it’s time for a run, paddle, surfski or row. After breakfast, she heads to the beach where she organizes paddle practice or mini-Ironmans (run-swim-paddle-row races) for the patrol. Post-work, she does another run or Ironman-type workout with patrol captain Randy Townsend.

Train Like a Lifeguard: Let’s be honest: You’re not going to work out four or five hours a day like Parker. For for many of us, committing to even 30 minutes a few days a week is hard enough. But if you want to see results — whether it’s losing weight, gaining muscle or achieving a new PR — you need to put in the time. If it helps, block out workouts on the calendar and think of them like an appointment or work meeting, meaning you cannot cancel.

2. DON’T IGNORE YOUR CORE

During the winter, Parker preps for summer competitions by incorporating more plyometric work with a focus on her core. “Having a strong core is incredibly important when rowing, paddling or surfskiing,” she explains. She also does a number of functional training movements to prevent injuries during training and competitions.

Train Like a Lifeguard: Even if you’re a cardio junkie like Parker, you need a balanced regimen of strength training and heart-pumping exercise. Add compound, functional training exercises (like lunges, squats and pushing and pulling motions) to your routine to increase your ability to perform everyday movements and avoid injury. Be sure to work your core, which will benefit you during both exercise and everyday life.

3. FIND A PARTNER

Parker and Townsend became good friends as teens because they found they both loved to push themselves. The two often work out together, and the entire patrol is super supportive. “Everyone motivates each other,” Parker says. “There are very few days I don’t want to work out in the summer because I have Randy and some of the others [doing it with me].”

Train Like a Lifeguard: To increase the chances of sticking with your fitness routine, find your own Randy. A friend or supportive fitness studio not only keeps you accountable, it makes working out more fun. And that will make you more likely to give every second your all.

4. CHALLENGE YOURSELF

“One of the things I love about surf-lifesaving is that there is always something more to learn,” Parker says. “The ocean is a constantly changing environment — you’re never going to see the same wave twice. That requires you to constantly learn and adapt, and take the knowledge you have and try to re-apply it to new situations.”

She also does this in her workouts and started surfskiing last summer. “I spent three months getting in, paddling a little bit in flat water and falling out of it,” Parker says. “But by the end of summer, I was able to take the ski in and out in the ocean and paddle through the surf.”

Train Like a Lifeguard: Seek out your thing, no matter how out-of-the-box or intimidating. “There are not many things in life that are so challenging they require you to push yourself beyond your comfort zone,” Parker adds. If you’re looking to challenge yourself in new ways, the key could be just beyond your comfort zone. So go ahead: Finally try CrossFit, sign up for a race or take your first yoga or cardio dance class. You’ll be glad you did.

Written by Brittany Risher, a writer, editor and digital strategist specializing in health and lifestyle content. To stay sane from working too hard, she turns to yoga, strength training, meditation and scotch. Connect with her on Twitter, Google+ and LinkedIn.

The post 4 Ways to Work Out Like a Beach Lifeguard appeared first on Under Armour.

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How To Work Out When Low On Energy?

Ways To Work Out When Low On Energy

woman tired overexercise

Hello All!!!

There are always those days when you are all set to work out but have low energy levels. What do you do on such days? Do you skip the workout altogether? Maybe you should not. Here are ways to work out when low on energy:

Simply go ahead

At times you simply need to go ahead. Most often when you start working out you will get into it and eventually end up with a great workout session.

A majority of the people are on a look out for excuses to bunk their workout session. That is the lazy stage most people go through. Make sure you can differentiate between the lazy stage and when your body is actually not ready for a work out.

Take rest when needed

There can be moments when you really feel weak and low on energy. In such a case what you require is rest and not more physical activity. Just as I mentioned above you need to know the difference between sheer laziness and real fatigue.

It can be a day filled with so much activity that you may not have the energy to move a muscle. It is best to take rest on such days.

How To Re-energize Yourself When Tired

Understand your state

Not feeling like working out can at times not be a physical thing but an emotional or mental one. These things are all tied together in a single string. You need to understand your state while training. If you are in a bad state, then your workout will be bad too. However, at times, a workout can bring you out of a bad emotional or mental state.

To manage your mental or emotional state you should go in for meditation or pranayama (breathing exercises).

Don’t follow the written plan

Having a written training plan is good but there can be times that you will not feel like working out according to the plan. Don’t let that feeling make you skip your workout.

Simply cut down the workout by half or trim it a bit. Do things according to your liking. This way you can add intensity to your workout. Far better than skipping your workout session!

Some trainers say that there should be a deload week once every 4 to 6 weeks. You just need to listen to your body and plan your deload accordingly. This will be better than sticking to a random workout schedule.

Try new movements

Your nervous system might get tired of doing the same movements again and again. By trying out something different you will not just have a lot of fun and a wonderful workout session. While it is essential to do consistent training for steady gains, you need to do some changes occasionally. New movements can get you all excited about your training.

Hope these tips will help you in improving your workouts! You can combine most of the ideas mentioned here when you feel demotivated or too tired to work out. Do the right thing for your fitness and well being!

Hope now you know what to do when you have to Work Out When Low On Energy!

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