Healthy lifestyle Stories

How to keep Fit during Quarantine

Under the current global situation, it is not safe to go to a gym and engage in the usual exercise schedule. Instead of that, we must adapt and make a change. Because first priority is safety. We must live first, to do all other things. But it doesn’t mean that we should quit exercising. There are plenty of ways to workout without going to a gym.

Why we should avoid gyms?

Firstly, we have to understand the reason why it’s not safe to go to a gym. The main reason is, it gathers many people in a small area. The other is it spreads our secretions in bulks like sweat and saliva. So not only gyms. If there are any other places these two things happen, it is your responsibility to avoid those places in this pandemic era.

How we stay fit without a gym?

Even though we don’t have more weights in our home, we can do bodyweight exercises, cardio or HIIT exercises. Our recommendation is to perform HIIT or sprinting exercises as it is more effective and beneficial. You can find the importance of HIIT or sprinting exercises over usual cardio if you click here.

The next important thing as the workouts is food. 80% of your body if the food you take in. So it is very important to consider what we eat even in this quarantine. Maybe we all don’t have the same economy. But it doesn’t cost a lot to eat healthier. You can make your own food by roughly calculating the number of calories you take in. All you need is vegetables and proteins like fish or meat. You can find delicious healthy recipes from here. If simply said, avoid starch and more fat-containing food and eat veggies and fruits as much as you want. Avoid more added sugars too.

How to enjoy exercising in quarantine?

You can follow the below tips to make your routine more fun and enjoyable.

  • If you are performing jogging or sprinting exercises, you can use different tracks to give a change. Then it will not be same in all days. Remember to wear a mask and sanitize your hands after.
  • Try to find a challenge in apps or other programs to hit a target at the end of 30 days or like that.
  • Try to find substituents from your home as weights. You can use empty gas cylinders or your dog as a weight even.
  • Join your kids or pets to your schedule, then it will be more fun.
  • You can add variations to your workout. If you perform 20 jump squats then try to dance to your favourite song. Likewise, give a change.

So try to add these tips to your lifestyle while being in home during this pandemic. Stay safe and be nice.

Healthy lifestyle Stories

A study finds the Benefits of HIIT over Traditional Exercises

According to the newest research published in the American Journal of Physiology, Regulatory, Integrative and Comparative Physiology, few minutes of HIIT workouts or sprinting exercises are much more beneficial than longer sessions of exercises. This finding states the stimulation of beneficial improvements in mitochondrion functions.

Mitochondria are the fuel stations in all living cells. They are generating energy sufficient to perform cellular activities. So as we are dealing with metabolism, mitochondria are essential to achieve a good health. After a previous research, some facts about mitochondria

A previous research found few facts about mitochondria. One is exercise has the ability to create new mitochondria. The second is, it is also can improve the function of existing mitochondria.

As a result of a single workout session, mitochondria generate a signal. This signal has the ability to lower the risk for chronic diseases by altering cells. High intensity interval training exercises are like short bursts. They are simply the physical activities which can increase your heart rate in a short time. You can use brief recovery periods in between. Still the effect of intensity towards the mitochondrial response is a mystery.

What happened in the Research?

The research has done by taking 8 young adult participants as the sample who did cycling exercises by changing the intensity. The results obtained from the research as below. All these exercises are continuously done within time intervals.

  • 30 minutes of moderate intensity workouts had 50% of peak effort.
  • Four 5 minute cycling sessions at high intensity had 75% of peak effort allocated with 1 minute of rest time.
  • Four 30 second sprint cycling sessions had maximum effort allocated with 4.5 minutes of recovery time.

The research has done by measuring the energy spent by the participants and have compared with the mitochondrial changes occurred in the thigh muscles. Researchers have found that the levels of reactive oxygen species have involved in cell signaling. These reactive oxygen have found changed in different parts of mitochondria after performing exercises. Even higher amounts of reactive oxygen can be harmful but only appropriate amounts were found in all participants.

Guess the best finding ever…

The most important finding is, fewer minutes of high intensity workouts have produced similar amounts of mitochondrial responses as the longer time periods of moderate intensity workouts. This means as a result you can burn the same amount of calories by doing loner period of moderate intensity workout or by doing few minutes of higher intensity workout. For instance researchers say that as 2 minutes of sprint exercises with intervals can be replace 30 minutes of moderate intensity aerobic exercises.

In conclusion, this is a great finding to replace our busy lifestyle and also to save our time.

Healthy lifestyle Stories

Best Pre & Post Workout Foods

Maybe you have done tons of exercises but still have no results? That can be due to two reasons. Our body is literally what we eat and what we do. 80% of our body is the things we eat and other 20% is the workouts we perform. It is not the fact that always we have to eat clean food, but also the time really matters. So we are here to guide you on the time intervals which an exercising person should eat.

Before exercising, our body needs to fuel up. But the question is, “How much we should eat?”. But there is no fixed amount. It depends on person to person by the metabolism rate of each. Simply, it is the amount of calories our body can burn.

Food for Endurance Routines

For an endurance routine of hour or more, you have to take a meal with high carbohydrate intake as the pre workout snack. At least about 300 calories. Getting a food which can increase the blood glucose level as the pre workout meal has many benefits. It also helps you to workout at a higher intensity for a longer time period.

When coming to post workout foods, the most common mistake that many of us are doing taking a considerable amount of carbohydrate. This is the reason for many of the people to not achieving their dream body. After doing the workouts, the first important step is you should drink water to rehydrate your body. Because it looses more water from your body when you are exercising. Protein is the essential form of food to take as a post workout meal. As it contains the amino acids which is required to stimulate body muscles to grow and repair.

As the second important thing after workouts is, not taking high carb containing food for the first few hours after the workout session. Because if you eat carbs at this time, the body will try to store them as fuel in muscles to use later. The recommended combination of protein and carbohydrate for a post workout meal is, 15 – 25g of protein can be eaten with 0.5 – 0.75g of carbs. We will list few pre and post workout foods down below.

Pre workout foods
  • Whole grain toast, peanut or almond butter
  • Chicken thighs, rice and steamed vegetables
  • Oatmeal
  • Protein smoothies 
  • Brown rice with chicken
  • Bananas
  • Peanut butter sandwich
  • Energy/Granola bars
  • Yoghurt
  • Veggies and fruits like berries and beets
  • Or any other combination with high carb content
Post workout foods
  • Eggs
  • Greek yogurt
  • Pistachios
  • Salmon
  • Turkey
  • Or any other protein containing food which satisfy above requirements
Healthy lifestyle Stories

Scientists have Finally Discovered the Switch to Make Human Brown Fat Burn Energy

This is about a life changing fact to many of the people who seek to burn excess fat and get in to shape.

In our human body, there are two types of fat, brown fat and white fat. We all know that fats increase the risk of diabetes and heart disease. But all fat is not created equal. The best example is brown fat. Brown fat has lot of mitochondria, which are the power plants of body cells, than the white fats

Brown fat, also called brown adipose tissue, is a special type of body fat that is turned on (activated) when you get cold. Brown fat produces heat to help maintain your body temperature in cold conditions. These brown fat contains many more mitochondria than white fat does. Mitochondria are the “engines” in brown fat which burns calories to produce heat. So by the process of Thermogenesis, these brown fat cells generate heat in cold temperatures. Not only cold temperatures, these brown fat can be stimulated by chemical signals also.

Even though brown fat are this important, they are present in very small amounts in a human body. So scientists have long hypothesize and finding alternative pharmacological methods to activate the fat to improve metabolism.

For thermogenesis, it is discovered that beta2-adrenergic receptors (b2-AR) in brown fat cells are responsible for the stimulation.

It is not that far to use a drug which specifically activate the target to stimulate brown fat in humans. When it is done, patients with type 2 diabetes will start to determine if this approach can be useful to improve the metabolic control of the disease too.