HIIT (High IntensityIntervalTraining) is the best combination of physical workouts that consists short, quick and intense bursts of exercise with short recovery intervals.
HIIT is also known as HIIE(High IntensityIntermittent Exercise).
HIIT is a specific type of intense workout that is performed with nearly 100% effort and 60-65% of maximum effort as recovery. Recovery interval is also a fat burning stage. HIIT training is completed in 20-30 min depends on the intensity of workout.
High intensity training program uses all muscles of your body. It gives strength to your complete body and reduces your body weight. Other benifits are increase metabolism, increase body balance, improves heart health, improve aerobic ability, reduces blood sugar levels, and increase endurance level. It is quick and faster.
How can you start a HIIT programe?
If you are beginner and don’t know ‘how to start a high intensity programe’. No matter ,you are old or young. Don’t worry about this because HIIT dont have any hard and fast rule. It is not mandatory to join any zym, to have any fitness equipment to start HIIT workouts.
HIIT consists different and various types of intense exercise. Even you can develop your new HIIT workout but only one thing,you keep in your mind that is the workout you choose must be done with quick and high intensity in short period of intervals. And your effort should be nearly 100% to perform your intense workout.
HIIT workouts for Beginners:
1. Running with push-up intervals:
If you are beginner, you can start your HIIT workout with running followed by push-up intervals. Before any HIIT workout ,you must warm-up your body. Your running speed should be moderate intensity. Take a 10- 15 pushup short interval in between your running phase. It requires your maximum effort in your running phase and 60-70% effort in push-up phase. It is a complete body workout with high intensity.
If you are not capable to perform it with push-up, you can do it with fast walking interval or other jumping exercise. This HIIT workout improves your aerobic capability.
2. Quick Push ups with skipping:
This HIIT workout is also suitable for those who are thinking to start intense workout. It consists quick push-ups with a short skipping interval. You can perform it anywhere. This type of HIIT workout don’t require any specific equipment except only skipping rope.
Cycle is the most common exercise but when you think about HIIT, the way of doing cycling is also changed. For intense workout , you have to do fast and quick cycling with high intensity followed by short and slow speed intervals. This HIIT with cycle helps you to reduce your weight rapidly.
Dancing like zumba is also a complete body workout with lots of fun. If you include dancing in HIIT, the way of dancing will be change. For intense workout , you have to do quick and fast dancing with short and slow dancing intervals. The benifit of Dancing HIIT is- you will not get bore. And you will increase your body balance.
In all HIIT training workout, the intense phase of workout is performed at 80-90% of a person estimated heart rate and the recovery period should last, when the person estimated heart rate comes down at 40-50%.
When we came into this world, there were empty hands. There was no burden on the mind in childhood, no complaints from the child. There was lightness in life, it seemed that spreading hands would flutter slightly with feathers, fly away.
Gradually began to grow in the burden … and also of mind. As all the conflicts, responsibilities, problems, challenges and anxiety increases, heart-brains became overwhelming. But live, and smiles too. In this way everyone took their own ways to calm their minds.
Someone chose the path of meditation, yoga and other exercise to calm his mind, but such people were very few. Someone wanted to throw every worry in the smoke, but was it really frozen in every bit of smoke? Did not one more burden on the mind come? Quite a sense of harm to your own body?
Is it really difficult to quit smoking habita?It’s difficult, but not impossible. You must have seen many people around you, who have overcome their addiction with the help of the will. There are many instances where those people have left their habit of smoking which could not stay without it for a while. Why do not you when they can?
Make a list of benifits of quiting smoking:
First of all, you have to come out of the heart that you can not quit this habit. There is no such bad habit in the world that you can not leave.
After this, the second step is settling your mind. Make sure that you will do this. Then start exploring the path. Get advice from those who have completely overcome their addiction. Talk to your family and close friends about what they think about your habit and why do you want to look away from this? Make a list of what benefits you will get from quitting smoking and what to do to stop them. Keep it with you.
Why Others Make ill
When you focus on the benefits of quitting smoking, you will also seriously consider how smoking affects the health of the people around you. You must have heard about second hand smoking and also know how dangerous it is?
You are responsible for your own loss, but the person next to you is harming your health without any mistake. Due to being with you, your family is paying a heavy price. If you talk about mental impact, think about yourself or your children. What will they be learning? Their soft lungs may have been affected, and they may have an impact on their mind too.
Why do we smoke, only because of our bad habit? Think about your family who want you to leave this bad habit. If you really want to quit smoking then make a firm determination and leave smoking for your children, friends and family from today.
Mother day is celebrated on different dates in different countries-
Sun, 10 May 2020 –48 countries
Sun, 31 May 2020 –4 countries
Sun, 3 May 2020 –4 countries
Sun, 8 Mar 2020 –3 countries
Sun, 22 Mar 2020 –02 countries
The word ‘Mom’ is known for the love and care. By taking care of the mother’s health, she can be realized that she is very special for her family, and in order to avoid problems and diseases due to hormonal changes, change in a balanced diet and lifestyle is necessary.
Tips which keep your mom healthy:
Health is the biggest wealth. Therefore, it is important for women handling the responsibilities of the employer and the household, that they have a healthy breakfast from time to time, besides 1 hour of rest is necessary in the day. Special attention should be paid to food according to the weather. Eating traditional food at the place where you live, disease resistance increases. Weight is controlled. Mental strength increases. Mental creativity increases. This does not lead to stress and depression. The lack of carelessness, yoga, and lack of exercise starts many problems.
It is necessary to take a nutritious and balanced diet. Do not eat anything until it is not digested. Drink lukewarm water. Not eating food, but good digestion increases strength, it is not necessary to eat again and again.
Some Essential Nutrients Those keep Mom Healthy:
Women and men not only have a difference in body texture, but also in physical needs. There are periodic hormonal changes in women. For this, there are some nutrients that women need to take:
With age, the problem of pain in the bones, joints increases in women. Use milk, paneer, curd, buttermilk etc. for this.
Cells get oxygen from Iron, its deficiency is exhausted. Take spinach, beans and green vegetables for this.
Vitamin D absorbs calcium from intestine and reaches the bones. Calcium is not absorbed in the body due to its deficiency. For this, take 5 minutes of sunlight, butter, milk.
Folic acid :
That is, Vitamin B 9 absorbs nutrients. Keep the nervous system right. Its deficiency does not develop the development of a fetus and spinal cord. It is found in leafy vegetables, beans, beans, rajma.
It help to build muscles and regulates metabolism. It is found in milk, milk products, soya, egg, chicken etc. Women should take 50 grams of protein.
Fiber improves digestion. It regulates blood sugar and cholesterol. It is found in fiber fruits, vegetables, millet, barley, cashew nuts and almonds. Women should take 25 grams of daily.
Should take plenty of vitamin C ingredients for clean skin and bright face. It is found in oranges, green chillies, flower cabbage and citrus fruits.
Omega-3 Fatty Acid :
It protects against heart related diseases. It is found in most of the nut, linseed and cold water fish.
Other than this, we must take care of our mom by encouraging them to yoga, exercises for better health.
Most people rarely think of bodyweight exercise as a way of building muscles. You are most likely to get people talking about heavy weight lifting. True, these activities might help you become muscular but they require some workoutexperience and a lot of equipment.
Well, you really don’t need equipment to build muscles. Bodyweight exercises are an effective way to build your strength, muscles and lose fat in a more holistic and balanced way.
To help you in your journey to losing weight, building muscle and building endurance, let’s now discuss the different sets of upper bodyweight exercises that you can engage in to build different muscle groups.
There are some following Upper Body Bodyweight Training Exercises:
Push-ups are one of the best upper body exercises especially because they work extensively on your arms, chest, back and abs. That’s why pushups are preferable over any kind of machine or barbell press.
One great thing about this exercise is that it is very simple; you only need to use your arms to push your body up and down to the ground.
The best approach is to tuck your elbows inner and ensure that shoulders are on the same level as your wrist. Bend your elbows until your chest is almost touching the ground then push back.
Twisting Push-up works on stabilizing your body through three planes of motions. This variation builds muscles of the chest, triceps, and obliques. It also increases shoulder and back strength.
To kick off this workout, put yourself in a push-up position. Perform a push up then twist your body to the left and extend the right hand into the air.
At this position, your body should be supported by the left hand to form a T shape. Return to the starting position and repeat the process with opposite side.
Diamond push-up involves realignment of your hands to develop triceps and chest.
To perform diamond push-ups, you place your hands on the ground while ensuring that they are close together for the thumbs and the index fingers to touch.
It should form a diamond shape like shown below: From that position do push-ups while making sure that your elbows are close to your body.
Pull-Ups & Chin-Ups
These exercises are very vital in building your back and biceps more than any other exercise. For chin-ups, loads will emphasize on the biceps rather than the back muscles.
Pull-up is the opposite of this. To perform a chin-up, you hang on a bar for an underhand grip then pull your chest towards the bar then lower down to full stretch.
Similarly, to perform a pull-up, you hang on the bar to an overhand grip stretching your hands wider than shoulder width then pull your chest towards the bar then lower down. The best approach is to do both of them but start with chin-up first then move to pull-up.
A dip is an excellent exercise that you can use to develop your chest and triceps. To perform dips, simply push-up on a parallel dip bar then lean forward while lowering your chest towards the ground until your triceps are parallel with the ground.
Next, forcefully press yourself back to starting point. The way you perform dips has significant on how you develop your triceps or chest. For instance, leaning forward while you dip puts more emphasis on the development of chest more than triceps.
Burpee is a unique and one of the most effective body exercises, as it combines both strength and cardio into one exercise.
This full body exercise works perfectly well on upper body parts.
To perform a burpee, squat down from a standing position while your hands remain in front of you. Then jump back into push push-up position then to squat position before standing up and jumping up into the air to add some cardio punch. That forms one rep.
Inverted rows involve using a bar to bend over at the waist then pull up your body towards the chest. This exercise works on your biceps, back, traps and other stabilizer muscles.
To perform an inverted row, simply hang on a bar with an overhand grip then ensure the body is straight at a 45-degree angle. Then pull your chest until it touches the bar.
Hold it there for a few seconds and lower yourself to a full stretch. Repeat the process.
Dolphin push-up is an exercise aimed at increasing your core strength as well developing upper back and shoulders.
To perform a dolphin push-up, start by taking a dolphin pose i.e. on the floor with toes and elbows supporting the rest of the body. From this position, lean forward while lowering your shoulders until a point where your head is over your hands.
Perform push-ups through lowering your body towards the ground while your legs remain straight. Work on 6 – 8 reps.
Handstand push-up, also referred to as vertical push-up or inverted push-up, is a variation of push-up where the body is positioned in a handstand.
This exercise builds your triceps and is extremely powerful so it requires a lot of strength and balancing. For starters, you can start doing it against the wall.
To perform such an exercise, you should place your hands 6 – 12 inches from the wall and use your palms to hold to the ground. Kick up into a handstand while supporting your heels on the wall then establish a strong and stable midline position.
Once stable, lower yourself to the ground such that your head just touches the floor. From this position, exert some energy to press up until your elbows are fully stretched.
A plyometric push-up is a great way to scale up your push up to another level. It is also referred to as jump push-up. It is a more advanced push-up that is characterized by speed and power.
To work out a plyo, put yourself in push-up position then start with standard push-up before engaging in explosivemotion/push-ups while taking hands off the ground then landing back on the ground and immediately repeat the process.
For an effective plyo maintain a routine of about 5 – 8 reps.
In this busy lifestyles, it is necessary to give rest your body and mind both. Sleeping is the best way to take rest for body and mind. Everyone should sleep for 6- 8 hrs to fresh your mind and your eyes also. Some people take ‘sleeping pills‘ to sleep but it can be harmful for your body.
Remember getting used to sleeping pills would lead to many side effects to you. Check whether you have following side effects and if so, it is better to be cautious about your sleeping pills.
Burning in the legs, feet, hands or arm.
Change in your appetite
Difficult to keep your body balance
Drowsiness in the day
Having dry mouth
Mental slowing or problems with attention or memory
Pain in stomach and tenderness
Uncontrollable shacking of a part of the body
To minimize these side effects there are some action that you can follow:
Don’t mix the sleeping pills and alcohol together.
Don’t take sleeping pills if you are not going to sleep at least 7-8 hours.
Don’t take any second dose in the middle of the night.
Don’t use over dose more than recommended.
Try to minimize of using sleeping pills and have a natural sleep.
Don’t drive a car or operate heavy machine after taking sleeping pills.
Consult your Doctor
The best way to remove your sleepingdisorder is to go to your Doctor. Let him know your problems and symptoms you feel.
Well, these are simple tips to remove your sleeping disorder. Try to find out yourself the reason of sleeping disorder and try to take a natural sleep. It is the best way to overcome your sleeping disorder.
Let us now look at exercises that focus on your abs and core:
Planks are one of the most effective bodyweight exercises because the entire body is fully engaged during the process. The more you can hold the better. Planks develop strong core, which helps in all your exercises.
To perform a plank, you take a push-up position while your forearms are firmly on the floor. Ensure that you align your shoulders and elbows and maintain a flat back. Hold that position for about 2 minutes.
There are many variations of the plank; you can engage your back, shoulders, glutes, arms, and hamstrings. The most popular of this is side plank where you use your arms.
This intense workout strengthens the core. It is a variation of the standard plank where you get to a pushup position with one arm and the other stretched out. In order to stay parallel to the ground, you have to employ isometric balancing.
To do the exercise; Take a push-up position with your back flattened.
From this position raise your right hand and hold it straight in front of you. Maintain your body in a parallel position to the floor and hold it for about 30 seconds.
After this, return the right hand to the starting position and switch with the left hand. Repeat the process.
Bicycle crunch is an excellent workout for building core muscles and toning your thighs. To perform a bicycle crunch;
Lie on the ground facing up and place hands on either side of your head. Raise your right knee up, thigh perpendicular to the ground while your calves parallel to the ground.
Now lift your head up while touching your right elbow to your left knee. Make some pedal motion with your legs just as you are riding a bicycle.
Repeat for the opposite direction as you alternate. Target about 10 – 20 reps per set.
Reverse Crunches strengthen abdominal muscles; thus, doing them regularly will help you build those six-pack abs. To do a reverse crunch;
Lie straight on the floor and keep your hands on the floor on the side of your torso for the entire exercise.
Lift your legs up so that your thighs form a 90-degree angle while your calves are parallel to the floor.
While inhaling, thrust your hips off the floor so that your knees are almost touching the chest. Squeeze the contraction for a second and lower them to the ground while exhaling. Repeat the process.
This is a lower abdominal exercise that helps you build a stronger back.
To perform leg lifts:
Lie on the floor facing up while you keep your back intact on the floor all the time.
Raise both legs until the legs are somewhat perpendicular to the floor then lower them slowly to the ground but don’t allow them to touch the ground.
Try to take 3 to 5 seconds to lower your legs then repeat the process. For an easier exercise, you can bend your knees slightly but if you want a challenge, keep your knees straight all the time.
If you want to improve your abs then pulse-up is the exercise for you, as it helps to strengthen the core muscle.
To perform this exercise;
Lie on the ground with your hands under the tailbone.
Lift your legs up to a position perpendicular to the torso.
From this position, push up your hips off the ground then kick your legs in the air. Hold it there for a few seconds then lower them slowly to the floor. This constitutes one rep.
V-Ups exercise is an advanced Ab workout. It works on both your upper and lower abdominal muscles simultaneously to challenge your abs, core, back, and flexibility. To perform Ab V-Ups;
Lie flat on the ground facing up then lift your hands facing the ceiling.
With your two feet intact, raised them before raising your upper body off the ground; your body should form a V shape.
Try to squeeze your abdominal muscles as you touch the toes. Slowly lower back your body to the starting position and repeat the process.
This is an advanced ab exercise similar to the normal V-up only that you rest your body sideways on your hip. It strengthens your abs and obliques.
To do an oblique V-up,
you lie straight on either right or left side. If you are lying on right side, place your right arm on the floor to support the body while the left hand is behind your head.
Pull up your knees in and raise your upper body to form a V-shape. Make sure to keep your legs straight up.
Mason twist is an awesome exercise to build your obliques and center abdominal muscles.
To do a mason twist; Sit on the floor while knees are bent to form a V shape with your body.
Twist your torso to the right while keeping your hands close to the floor.
Make sure to move only the upper body. Similarly, twist to the left to complete a rep. Aim for about 2 sets of 15 reps. To make it more challenging, you can hold a ball or weight in your hands while twisting.
Frozen V-sit is an intense and one of the most effective exercises that work on your abs and obliques. If you have had goals of developing a tight six-pack then this is good for you. This exercise is referred to as frozen because it is a static hold. This is an advanced body movement; thus, you might need to be patient as it might take some time to master.
To do a frozen V-sit;
Lie straight on the floor while keeping your hands above your head.
Raise both the upper and lower body until you form a V-shape. Maintain that shape until you can’t hold it any longer.
This is one of the best exercises for building the anterior core, as it works on the upper abs, abdominis, and the internal and external obliques. It is important to try other simple workouts before progressing to this exercise.
To do this exercise;
Sit on your knees while holding the ab roller with both hands in front of you.
Slowly roll the ab roller straight forward to full stretch without touching the floor with your body.
Contract your abs and pull yourself to the starting position. Repeat the process for maximum output.
Plank Knee Tucks
Plank Knee Tucks are designed to build muscles of lower abs, transverse abdominis, and obliques. To do a Plank Knee Tuck;
Start from a push-up position. Your back should be flat from the shoulders to heels.
Bring your right knee towards your right elbow. Hold on to that position for 20 seconds then return to the starting position and rest for 10 seconds.
Continue to alternate between left and right knees.
To make the work out more challenging, you can bring your knee towards the opposite elbow.
Hanging Knee Raises
Hanging Knee raises build your lower abs and obliques. This exercise can be done from anywhere all you need is something to hang on. The most widely used method is hanging from a pull-up bar. For effective results, you need to do it slowly. To start off;
Hang on the bar with a grip that is comfortable with your hands shoulder width apart. You can increase the width if you feel necessary especially if you are tall.
Raise your knees towards your chest then hold on for about 2 seconds then lower back to starting position. Repeat the process.
This exercise got its name from our body looking like a clamshell when you are doing it. It is a fantastic exercise for building strength and muscles of the lower abs, upper abs, and obliques.
To do the clamshell crunch exercise;
Lie on the floor with your legs slightly bent. You can then rest your head on your hands.
Open and close your knees by lifting your top knee straight up like a clam.
When you close, the elbows and knees should touch. Repeat the process for about 10 – 15 times.
Dragon flag exercise is named after Bruce Lee. He was often referred to as “the Dragon”. It is a relatively complicated body movement often associated with entertainment but has several benefits such as building tension required in many other exercises.
It also works on the entire torso. To do this exercise, Brace hard on a bench while your hands remain fixated. Throw your legs up as if you are working on a reverse crunch.
After that, lower your body while ensuring that only the upper part of the body touches the bench. Ensure that you do not bend at the waist but maintain a straight line.
Mountain climbers combine the difficulty of plank, core stabilization while alternating knee drives.
To do a mountain climb Start with your hands and knees in a push-up position.
Bring your left knee just under your chest then kick it back.
Alternate with your right knee while the left remain straightened this time.
Continue repeating this process while increasing or reducing the speed. These knee drives increase heartbeat, which helps in burning calories and flattening abs.
Sprinter Sit-up is an excellent exercise for developing the core muscles. To do sprinter sit-up;
Sit down with your knees straight and arms by your side.
Bring the right knee towards your chest while swinging the left hand forward as if sprinting.
Return the right leg and the left arm to the starting position. Go for another round of sit-up but this time with your left leg in your chest while swinging the right hand.
Continue while alternating right and left legs and arms. Persons with weak or injured elbows or back problems should not do this exercise.
Flutter kick is a fantastic exercise for building your abdominal muscles, especially the lower abs. It is also best to work your hip flexors. If you perform this exercise towards the end of your routine workout, it will boost your endurance levels. To do the workout;
Lie flat on the floor facing up while your arms are by your side and palms facing down.
With your legs fully extended, lift them about 6 inches off the ground then do some up and down motion while keeping the core engaged. Your legs should not touch the ground.
Single Leg Abdominal Press
Single leg abdominal press exercise strengthens your core muscle. To do this exercise;
Lie on the floor facing up and your knees bent.
Raise your left leg up so that the thigh is perpendicular to the floor.
Push your left hand on top of the lifted leg as you pull the left knee with your abdominal muscles towards the left hand.
Take about 3 – 5 seconds before lowering it to the starting position. Repeat the exercise with your right hand and knee.
Double Leg Abdominal Press
This is an advanced form of single leg abdominal press. When you are comfortable with the single leg, you can try double leg abdominal press. Each move is supposed to strengthen your back and relieve you from soreness. Use the exercise to build your abs, pelvis, and back.
To perform a double leg abdominal press;
Lie on the floor with your back in neutral position while your knees are bent.
Tighten your abdominal muscles and raise your legs from the ground so that the hips are perpendicular to the ground.
Rest your hands on top of your knees. Try to use your abdominal muscles to pull your knees towards your hands then lower them to starting position. Repeat this process.
Dynamic Prone Plank
This exercise strengthens and tones various body muscles and is the perfect exercise to finish your workout session. To do this exercise;
Get into a push-up position then push up your rear towards the ceiling into a downward dog yoga position while lengthening your legs and arms.
Return to starting position then bend your elbows to face away from your body then lower your torso and legs towards the ground.
Push your chest and head towards the ceiling using your arm strength to form a cobra pose. Push your body back to start position and repeat for 5 to 10 times.
Nowadays boys and girls take zyming and special diets for fitness. But do not get a better result causing not taking the diet properly. According to physical activity for body shape such as athlete, know how to be your diets and what precautions should be taken in the exercise.
Young people are sweating in the morning and evening for fitness. Among the busy lifestyles, young people are spending 30 minutes to one and a half hours to get the best shape. The passion of keeping themselves fit is increasing in the people of the age group of 20 to 45. Apart from this, obese-dependent youth are exercising in the fitness center to reduce their weight. There is also a good number of women who appear to be doing jumba, aerobics and exercising.
How to get physical fitness like athlete?
Regular exercise is necessary for a strong and powerful body with diet. Usually the athlete needs 5000-6000 calories. In the diet, calories should be taken 60-70% from carbohydrate, 12% from protein, 18- 28% from fat. It depends on physical activity. Strengthening the body by exercising running, shoulder stretch, crunches, pushups and chest stretch. Also enough sleep is necessary.
What to eat that Stemina and Strength also increase?
Include carbohydrate content in the diet that gives the body starch and sugars. Strengthens muscles increases strength and physical efficiency. Include vitamins, minerals, calcium and proteins in the diet. To strengthen the shoulder, do exercise for this. Apart from this, it is important to do more exercisewith spine.
What to take for protein needs?
Protein is essential for fitness, it also helps in weight loss. It burns fat cells rapidly. Those who take 25-30% of the calories from the protein, they lose weight faster. Soya, egg are the good source of protein. Soya protein contains all nine amino acids. There are three types of proteins.
Concentrate protein contains 25-80% protein
Isolated protein contains 90-95% protein
Hydrolyzed proteins contains 100% protein
How to avoid injuries during exercise and sports?
Due to lack of warm-up before the game, lack of training leads to higher sports injuries in youth. Take a balanced diet according to sports and athletics sportslike gymnast should take low protein diets while playing. In the boxing and wrestling a protein diet for mussels should be taken.
How to overcome breath while running?
Start running from the brisk walk. By running straight the heart can not pump the blood so fast and the need for oxygen starts to grind. Therefore, it takes up the breath. Therefore, speed up the running speed while keeping respiratory control. It is better to walk the first week, jogging from the second week and start running from the third week.
Laughter yoga is the best way to relieve stress. It is also useful for good health. Laughter Yoga was started by Dr. Madan Kataria in India in 1995.
World Laughter Day is celebrated on the first Sunday of May every year.
In a busy lifestyle, people have forgotten to laugh and smile because of stress. For this, Laughter Yoga works like medication. By regular 15 minutes, the effects of endorphin hormone in the brain are intensified. Which keeps the mind healthy and energetic throughout the day.
How to do Laughter Yoga?
Step-1. Opening the mouth fully for Laughter Yoga, while raising the voice of Ha-ha-ha….
Step-2. During this time both hands keep upward and back straight.
Step-3. Can laugh 20 seconds at a time.
Step-4. Laughter Yoga is done without sound, clapping and holding the stomach. It tears in your eyes.
Laughter Yoga increases your disease resistance
It strengthens the disease resistance of the body. It is effective in protecting from severe diseases such as depression, stress, hypertension, heart disease, diabetes, joint pain, back pain, migraine, headache, menstrual cycle, asthma, and cancer.
Laughter Yoga is such a regular exercise that reduces physical, mental and emotional stress together. This makes the person feel more happy.
Effective in insomnia
The laughing produces hormones that decrease insomnia, in the body and thus it is considered to be extremely effective for deep sleep. For this, practice laughing for 15-20 minutes in the evening.
For better sleep, it is important to free your mind from stress. There are some effective tips that can be used to have stress free before bed:
Avoid any serious discussion or decision making two-three hours before sleep.
You can do little breathing exercise. Block your right nostril with the right thumb and have some deep breath from your left nostril. Do this exercise for 25 to 30 times that gives your body and mind relaxation.
Let any thought you had in the day go and make yourself comfortable on the bed. Switch your mind away from day troubles by reading a relaxing book or listening to music you like. Do any other activity that will make your mind cool and enhance your sleep.
You can have a bath in the evening that make your body and mind relax.
What you mean by the word ‘success’. If you mean ‘to have lots of money’ then that is fine, but if you are not clear about this then you will not know if you have achieved your goals. Likewise, you may realize that you are successful according to many definitions of success, but that this is not what you wanted. This illustrates the inalienable fact that most successful people are dynamic and restless, reaching a goal and then moving onto the next one. This is illustrated by an article by Business Insider on what are called the ‘pajama rich’, a group of people so rich that they can go to a five star restaurant in their pajamas and still be served. These people have an extraordinary propensity for depression, according to all of the evidence. As one journalist writing about the super rich put it, “when money is available in near-limitless quantities, the victim sinks into a kind of inertia.” This shows that you need to clearly define what you mean by success, and know that it is never completely achieved. Even if you gain a huge amount of success, more than anyone could even imagine, you need to continue setting yourself goals, and continuing to progress. As success guru Tony Robbins puts it, ‘Motion Creates Emotion’: you need to keep moving in order grow. This is the key to success.
In fact, you are not. You do have that strength but you do not use it. So, go for it, use it and break the greatest obstacles.
The Absolute Awareness State is here. Already reached the peak of the mountain after so much effort and now it is time to rest.
When the physical body has rested for the amount of time needed, then it is time to descend. One cannot stay there any longer.
It is not that easy because the state of the physical body is so blissful. It does not want to descend. It wants only to remain at the peak and stay like that but it is not possible.
The physical body is still alive and the journey is a successful one. This physical body has succeeded in finding its root.
Now, it is time for it to continue on living and it cannot live at the peak. This is because in this world one cannot live in this State only. It has to come down again and live life as it has to be lived.
So, to descend from that Absolute Awareness State is not that easy. It has taken months and even more than a year to be settled again in this modern world.
Your workout is not complete without a warm out. In fact, it is as important as the actual workout and the warm-up.
After an intense workout, your muscles are tired and sore; they need to be cooled down.
Why is this important?
Cooling down helps reduce the level of lactic acid that build up during the exercise thus reducing cases of musclecramping and stiffness.
Warm out or cooling down is also vital in helping you to gradually recover from post-exercise blood pressure and heartrate.
After the exercise, your body is burning with high temperature, increased heart beat and your blood vessels become dilated.
So if you stop abruptly, it could result in a pass out or extreme fatigue. Doing a physical activity that stretches your body at the end of the exercise gradually brings you to normal condition.
Just like warm-up, cooling down also involves continuing with the workouts but with reduced intensity and pace. It could be the last 10 minutes of your workout. Some of the cooling down activities include:
Walking for 5 – 10 minutes after intense activities such as running, squats.
Stretching your body for 1 – 2 minutes especially on body parts that were actively engaged during the workout. Stretching reduces the tension after exercise. It also stabilizes blood circulation and enhances healing of break down muscles.
The weight that you immediately loose after a workout is normally water. Apart from replenishing lost weight, drinking water improves body strength and flexibility. It also reduces cases of muscle soreness.
There is no unanimous agreement on this but some research shows that massage after an intense workout can improve muscle recovery.
Do you have a habit of drinking coffee or tea? Well most people have this habit and if they were asked to stop it for sure lot of them would refuse it. However, there is a direct relationship between the sleep and the caffeine which is a natural substance. It promotes alertness and keeps you away from sleepiness. That’s why people use to take coffee, tea or cocoa if they want to be awake. Therefore, if you need to have these types of drink it is better to be alert with following things.
Try to limit daily consumption of the caffeine for three to four cups
Ladies who are pregnant better not to consume the caffeine at all since it affects to sleep even more than other people to them.
Also parents have to be alert about the amount of caffeine that their children drink.
People with high blood pressure also should not drink much caffeine
Try to avoid drinking caffeine in the late afternoon and the evening. It will not be easy….. But try to reduce it step by step for the sake of good sleep in the night.
As living persons in the twenty first century no wonder we need to live with our electronic devices, phones, TVs, radios, laptops and other electronics devices. We should live with them. But do you know there is direct scientific relationship between the sleep and the blue light of the electronic devices. The light sensitive part of our eye is called retina and the cells that are specialized for this purpose is called Photoreceptors. Those Photoreceptors sense the day and night cycle of the outside world and giving signal to the brain about it. This helps us to awake in the day time and to fall asleep in the night.
The studies had shown that the blue lights that is generated from various electronic devices disturbs this sleep cycle. According to that the artificial light not only promotes your wakefulness, but also day time alertness since it affects both quantity and the quality of the sleep.
In addition, researchers show that the time that spent in front of the TV, Laptop or any other electronic devices before two hours to the sleep has direct impact with the quality and the quantity of the sleep. Also, when you use more than one device it becomes worst.
However, we can’t live without these today… Can we……? Therefore, there are few things you can follow if you are addicted to use these devices before sleep.
Set electronic free time before bed. Make yourself free from electronic devices at least before 30 minutes to go to bed. That will help to make your eye relaxed as well as reduce the brainstorming that had in your mind while browsing through the internet & sending the mail.
Make your bed electronic free zone You might say……. What? Are you mad…….? Did your parents live with these devices in their childhood……? Nope…. Then why can’t we……? At least for a night for the sake of good night sleep. That will prevent your wakening in the night from the light of these devices.
Just switch it off According to the researches there are many people who want to see their mails even at the night. Well the worlds will not be going to end if you don’t read one mail and sure it can wait few more hours until you wake. So…… just…… keep it ……switched……. Off…. This will help you to recharge yourself to next day.
It is not enough switching off your electronics devises also it is important to switch off you day job.
Follow these primary alignment steps as a routine:
Toes In, Heels Out –
Stand with the outer edges of your feet parallel to each other.
Knees Unlocked –
Keep your knees soft and do not push them behind.
Hip Clench –
Bring a gentle tone to your hips by squeezing them mildly.
Navel In –
Pull in the abdomen gently and push the lower back slightly behind.
Shoulders Down –
Lower the shoulders as you slightly hinge them backwards.
Head Glide –
Retract the head to keep the chin parallel to the ground.
Developing the habit of properly aligning the body takes times. It is a prerogative and adhering to its principles is the best thing one can do for the self. ‘Practice makes perfect.’ Learning to hold the aligned position for some time, each time, will unfold a success story. Slowly, but surely, correct alignments will turn into a habit. Take short creative breaks between these alignment cycles; soon the inner muscle memory will take over as the examiner and the results will be astounding.
For a positive and cheerful outlook at work, remember to be kind to the neck and the spine. Encourage the movements they are designed for. This may keep even the Monday morning blues at bay. Sometimes a grumpy, irritable, frowning attitude may be due to low-intensity discomfort in the neck region.
It is recommended that you take a five minute break every hour or so.
A variety of exercises have been described here to address various problems that people generally have. You can pick the ones you need for your specific issue.
You can set up a routine where you do a few different ones at each break, without letting the number of exercises overwhelm you. Do whatever and how much ever you can and reap the benefits.
For each exercise, hold the posture at its final position for ten seconds. Release and repeat each exercise ten times. This way, you can pick three exercises for each five-minute break.
Breathe mindfully when you maintain a pose. Do not hold your breath at any time.
Let’s assume that there was a workout school out there that you could attend; you’d be taught five main subjects:
Cardio respiratory fitness,
You cannot do any justice to the time spent working out or the calories burnt if they do not lead to any kind of progress or learning on these five core areas of fitness.
Cardio respiratory fitness:
Ability of the heart and lungs to deliver oxygen and nutrients to working cells or muscles which are demanding them — let’s say you’re climbing stairs, then your leg muscles will demand more blood supply, oxygen and nutrient delivery and will need to remove or recycle waste products (like lactic acid).
The greatest amount of force (maximal effort) that a muscle or a group of muscles, can exert at one time. This is called muscular strength.
The ability of a muscle or group of muscles to perform repeated activity over a period of time. For example, if you are moving furniture or if you are making laddoos, then you would be using your muscular endurance.
Ability of joints to move through their full range of motion (ROM). For example, a bowler would move his shoulder through a full range of motion before coming in to bowl.
This refers to the fat mass that you carry as compared to the total body mass you have. For women this should be 25% or under and men 20% or under. For example, when someone says they want to look toned and not flabby, they actually mean that they would like to reduce the fat mass and increase the lean mass (bone and muscle), basically improve body composition.
Now the moral of the story is, when you make improvements on the first four parameters of fitness, it results in improvement (lowering fat mass) of the fifth parameter, that of body composition. Learning these ‘subjects’ or making improvements on these fitness parameters leads to an improvement in overall health, sense of wellbeing, sharpens your kinaesthetic (bodily) intelligence and yeah, improves your appearance and looks too. It also leads to perfect harmony in our hormones, leads to stable moods and puts the mind into the ‘feel-good’ mode, unlike the high-strung or run-down state of mind that most weight-loss plans lead to. Every time I am invited as a speaker at medical conferences or colleges, I strongly urge the medicos to use the term ‘improve your body composition’ or ‘make improvements in strength and stamina’ while advising their patients versus the often used ‘just lose some weight’ as a remedy to lifestyle diseases or aches and pains.