Sarcopenia or age-related muscle loss is a normal part of getting older. Luckily, fueling up on enough protein and vitamin D can slow it down. Regular physical activity like resistance training, strength workouts, flexibility stretches, aerobic exercises can also help. Top it off with a gentle yoga practice (shakti mudra or kapalbhati posture) for a holistic remedy.
Although protein intake is important, the wrong amount of it might cause serious health issues. Less protein content weakens the muscles, whereas high protein content causes weight gain. Know the right amount required and regulate your diet accordingly. Always prefer natural sources of protein (vegan or otherwise) in your diet over supplements.
There are so many types of exercises out there. It can get pretty confusing! But like most things in life, the simplest workouts are always the best. And because they’re so basic, you won’t need fancy equipment or skills. Here are the top five essential exercises you should know. 1.[.....]
Injury during workout happens when we don’t follow proper postures and alignments and stress ourselves against our limits, either gradually or explosively. According to our flexibility and strengthen, our muscles, ligaments, and tendons can take only limited strain and pressure. Here are 7 common weight lifting injuries that are an outcome[.....]
Understanding your body type is important in order to successfully plan your strength training and diet regimen. If you have a skinny appearance with a small frame, light build, and are resistant to weight gain your body type is ectomorph. On the flip side, if you tend to gain weight very easily and have a stocky build you are an endomorph. However, the mesomorph form lies between the two with traits like athletic build and well-defined muscles, and is often considered as the best body type for bodybuilding.
Is building muscle high up on your list of fitness goals? Make the most of your workouts by developing an approach that supports your body in the best way. By doing so, you’ll encourage successful synthesis of new muscle protein. Learn how to stay on track with these dos and don’ts.
Light bleeding or spotting within 1–2 weeks after sex; fuller, sore or tingling breasts with dark areolas in 2 weeks; and a stronger sense of smell that may trigger nausea are some pregnancy signs. Constipation and frequent urination are other signs. Plus, no period even 4 weeks after sex, a high basal temp. since ovulation, and fatigue, dizziness, and shortness of breath can affirm that the baby is on board.
Sprinting, an anaerobic exercise, burns more fat at a higher speed—about 200 cals in 2.5 mins—than jogging, an aerobic one. It boosts metabolism and helps build lean muscles faster with the testosterone and the growth hormone it helps release. And as it triggers a faster release of endorphins, it's more effective in lowering stress. Restrict sprinting to 3 days a week and avoid it if you have heart or respiratory problems.
Late afternoon or early evening is the best time to run as your BP, core body temperature, levels of certain hormones, joint flexibility, energy, and lung function all peak around this time and enhance your performance. The body is not primed for a morning run, but if you have health issues like high BP or depression, morning runs help more. Having said that, if you're comfortable with whatever time you run, stick to it. Don't upset your body's rhythm by changing the time.
Myofascial release is a safe and effective massage technique that involves applying gentle sustained pressure to the trigger points to alleviate pain and restore movement and function within the joints and soft tissue. This therapy can be effective for a wide range of ailments including congenital vertebral abnormalities, fatigue, menstrual and pelvic pain, sports injuries.
High metabolism, physical exertion, diseases, mental instability and genetics can be causes for your bony structure. Liver issues can also leave your body ineffective in absorbing nutrients from food. Weak bones that easily suffer fractures, infections due to weak immunity, malnutrition, stunted growth in children, anemia and infertility can be health issues from being underweight.
Focus on strength training. Start slowly. Do each exercise until you can’t perform another rep. When you can do more than 15 reps, advance to harder exercise. Do different variations aimed at same muscle group to activate growth. Best exercises to build muscle and strength are pull ups, dive bomber push ups, dips, split squats. Eat carbs and protein rich meals.
Do kegel exercises on a regular basis as the stronger the pelvic muscles, the better the chance of controlling your ejaculation. Strengthen your pelvic muscles and bring them under your control. During intercourse, being able to contract your pelvic muscles 10 times will help you reign in the urge to ejaculate sooner than you want.
Crescent kicks: Stand with feet hip width apart. Step onto your left foot, brush your right leg forward off the floor and create a large circular sweep from left to right with your leg. Repeat. Seated bent-knee: Sit with hands pressed on the floor besides hips. Bend knees in, lean forward and contract the abdominals. Open your knees on the sides and draw back.
Strength training and weightlifting helps improve an memory, slows the onset of dementia, and strengthens the heart - increasing blood flow to the brain and improving cognitive function. In younger adults, even 20-min training can boost long term memory. Even in older adults, a brief workout improves memory due to release of stress hormone norepinephrine.
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