Monday, January 29, 2018

Exercise- how working out helps our body | Exercise for healthy life | How much exercise needed per day

Exercise for a healthy life

While we are heading towards technology and electronic world, the physical activities are blurring away. When technology is making our things done and easy to do, it is really very important and necessary for us to take care of ourselves and include exercise in our daily life to keep it healthy. Lets know how exercise can help to keep us healthy and disease free.

Importance of exercise



1. Exercise is one of the most important thing of life, doing exercise every day helps us to maintain a healthy weight which decreases risk of certain diseases including, diabetes, cholesterol, indigestion and high blood pressure etc.

2. Exercise helps to improve the blood circulation of the body, which helps to reduce the risk of heart problems and other cardiovascular diseases.

3. Exercise helps us to breath more, thus increased breathing helps our heart to pump more and more blood to muscle and other parts of the body, this way exercise indirectly helps to deliver the oxygen and nutrients to the body tissues.

4. When exercise increases the heart rate and pumps more blood, which carries oxygen to the brain, this benefits the health of the brain cells and improves the memory power.

5. Exercise also stimulates the growth hormone in our body, which directs to increase the bone, muscle and tissue production.

6. Regular exercise keeps the digestive system healthy and strong. Exercise help to relieve from constipation and chronic indigestion. Proper digestion can remove chronic gas and stomach bloating.  

7. Exercise increases your body strength, stamina and improves energy. This way you get rid of laziness, excess sleeping and fatigue etc.

8. Exercise keeps your skin healthy and glowing. The increased  blood flow due to exercise nourishes the skin cells. And sweating during workout makes the skin to breath, flushes out the substances of salt and cholesterol. Removes the clogs which can cause pimples and blemishes.

9. Exercise helps to keep the arteries and veins clear, and also helps to keep the lungs healthy and strong.

10. Most importantly exercise helps to reduce depression and anxiety.  


How often you should exercise




You should exercise at least 30 minutes a day for 4 to five days in a week to maintain a healthy life as well as healthy weight. To reduce weight work at least 45 minutes to 1 hour or as per to meet your specific weight loss goals.  









Warm water in morning good or bad





*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

Wednesday, January 24, 2018

How to start dieting | 10 easy ways to start dieting | Motivation to start exercise

10 simple ways to your diet

Every morning there is a resolution to lose weight, to diet and workout but it seems difficult as we eat the first meal of our day. Lets take few simple steps to reach our goal.







Motivation

1. First weigh yourself in the morning, note it down and set a goal. Put on a chart in your bathroom and write down your measured weight every week or every two weeks. The numbers will keep you motivated.

2. Decide time, day and place. For example, you want to workout in the morning or evening, whether 4 days or 5 days in a week and whether you want to exercise at home or would like to go to a gym. This will help you to maintain a routine.

3. If you want to workout at home then choose a lonely time, i.e; early morning. Choose your exercise type like, yoga, aerobics or weight training. Switch on the television, select a program and exercise with motivation.

4. If you want to go to a gym then join for group fitness program or make a friend to join with. This will help you to keep motivated.

5. Before going to gym, get ready with your gym clothes and other necessary things to get you going.

6. Join a gym class with various activities, take part in different fitness programs. This way you won't be getting bored with your regular workout. Even try to get into paid programs, this will force you to attend them.

7. Don't force yourself, just start slow and gradually increase the intensity of your exercise.

8. Don't start dieting and exercise at the same time. Start dieting first and then start with the exercise or do vice versa. This way you won't be forcing yourself to do something which you haven't done before. Just take it easy.

9. Do not hesitate to give yourself reward. Take a chit meal or buy a dress after a month of your workout. This will keep you happy as well as motivated. First few days are going to be difficult but believe me once you start it, automatically you will reach your goal. 

10. Just keep yourself motivated, believe in yourself and you can surely do it.








Steps to weight loss

1. To start with don't go for a strict diet, rather limit your calories, substitute your high caloric dinner with soups and salads.

2. Try not to skip the breakfast, as your body needs energy for the whole day. Make it balanced with macros like carbs, proteins and fats. 

3. If you can't eat your breakfast then take a healthy and balanced brunch. But take care to drink sufficient amount of water in the morning.

4. Eat a lot of vegetables and proteins for lunch. Add whole fruits at least a portion to complete your meal.

5. Skip eating carbohydrates in lunch and dinner. Avoid high fat food like, deep fried foods, cheese and other unhealthy fats.

6. Exercise mild to moderate every day. Even you workout at the morning do take a walk or mild exercise in the evening, this will help to keep your metabolism healthy.

7. Drink a lot of water, this way you can avoid the unnecessary hunger.

8. A balanced workout is necessary for weight loss, include cardio, weight training instead of intense and variety cardio.

9. Eat soups and salads in the dinner, eat at least 3 to 4 hours before going to bed, this will help to digest the food properly. 

10. Drink green tea instead of coffee, tea and carbonated water. Drink at least 2 times in a day, after lunch and dinner, green tea will help in weight loss.


Avoid taking fruits in mid night cravings, as they contain some amount of sugar, choose something healthy like cucumber, spinach cutlets, carrots etc. 













*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

Monday, January 22, 2018

Can you eat carbohydrates during exercise | Carbohydrates before or after workout | Carbohydrates and workout plans

Carbohydrates and exercise



So finally you decided to reduce that extra fat from your body, now you are all set with your exercise routine and motivation. We all know that exercise is important for weight lose and avoiding certain foods including carbohydrates and fats can help to reduce weight even faster, but it is very important to understand what food we should avoid while on strict exercise routine and whether we should eat carbs and fat or not, are the topics of discussion. So lets start with the macronutrients, the carbs, proteins and fats.

1. Carbohydrates - We all think that it is very important to stop carbohydrate completely while on diet or exercise in order to lose weight, but that's not true- carbohydrate is one of the most important food nutrient during your exercise routine. So YES you can eat healthy carbohydrates during your exercise routine. Lets go little deeper to understand what our body does to the carbohydrate while exercising.

So lets start from the beginning, Carbohydrates breakdowns and converts to glucose in the stomach, this glucose is absorbed in the intestine and goes to the blood stream, our body cells use this glucose as energy and after our body has used the energy it needs, the leftover glucose is stored as glycogen in the liver and muscle. While we do intense workout the glycogen stored in the muscle is used first to give energy in first few minutes. So in this way carbohydrate gets utilized as a source of energy during exercise


So what if you don't take carbohydrates during heavy exercise?

When there is enough carbohydrate to be used as energy it helps to prevent the Protein from being used as source of energy, so if you don't have enough carbs then body will start to break down the proteins to supply energy. As protein has other essential things to do for the body like; build the muscle mass of our body, it is also important for the structural component of body tissues such as hair, bone, collagen etc.That's why it is important to have carbohydrates on the daily work out routine. 


When carbohydrate is helpful?

Whenever you do short intense or heavy exercise, the immediate source of energy comes from the stored glycogen, so helpful when you exercise more and heavy. On the other hand carbohydrate can also be used during long and less intense workout depending on, duration of exercise, intensity and calorie consumption. 

How much carbohydrate needed during exercise?

The amount of carbohydrate needed while on exercise or workout routine depends on individual height, weight, intensity of work out, duration of workout, type of carbohydrate food (simple or complex) and carb consumption before or after workout. You should ask your trainer or nutritionist for an accurate amount of carbohydrate to be taken during exercising as it varies for every individual.

Carbohydrate before or after workout?

Again it depends on your workout plan. If you plan for intense, heavy and muscle building workout then best time to eat carbohydrates is two hours before your workout. Take about 45 grams to 50 grams of carbs with your regular pre-workout protein, depending on your height, weight and body type.
If you plan for a slow, less intense fat loss workout, then it's best to take a small portion of carbohydrates (simple) after you finish your exercise, as it will help you to fuel you up a little bit keeping your energy intact. Again amount varies for every individual.
It is very important to keep yourself hydrated during exercise, so drink sufficient amount of water. 

Which carbohydrates are best to eat during exercise routine?

Simple carbohydrates, after a workout as they are quickest source of energy because they digest rapidly and reach blood stream immediately.
They are glucose, fructose(sugar from fruit) and sucrose(table sugar).
Complex carbohydrates(good carbs), 2 hours before or 2 hours after workout is a good idea.
They are grains, cereal, starchy vegetables and legumes(lentils and beans) etc.




Take away-
It is difficult to take care about how much carbohydrate to eat,when to eat and what to eat, so while you are on your workout routine just remember few things
1. Eat carbohydrate in breakfast, it will give you energy for whole day.
2. After exercise eat some simple carb like fruit juice.
3. Avoid eating carbohydrates in dinner.
4. Choose healthy carbs like oats, legumes instead of unhealthy carb like white rice, bread etc.
5. Drink sufficient amount of water. 




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*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

The statistical information given is taken from internet sources.