Health and Fitness

Sunday, 27 February 2022

Why I need more warm up in winter?

It is important to keep your mind and body active by exercising every day. Only this can help us to live a happier and healthier life. Warming up is an important routine, no matter what the weather condition is. Many researchers have found that people become lazy when it comes to warmup especially during winters which makes the whole game change. Today many people are getting problems whether it is joint pain, obesity, or low immunity, etc. The warmup is very important, and one should do more during winters as it helps in increasing blood circulation, reducing injury risk to some extent, etc.

To know about the various reasons as to why one should need warmup exercises, the article has covered all the vital points that you should know-

So Why I need more warm up in winter

1. More energetic performance-

Have you ever been in a situation where you are getting late for the workout class and instead of warming up your body you are straight away following exercises? Well, it's wrong as muscles need attention because if you are feeling cold, the muscles do also, a proper warmup is necessary to perform energetic and active workout.

2. No muscle damage-

If you will start your exercises from warmup then you will find a difference. A warm muscle would react more promptly than cold muscles and this is where the chances of injury risk also get reduced. Warmth loosens and relaxes the muscles to protect the body from any kind of severe injury.

3. Different workouts to cherish your mood-

If you are someone who does not have the patience to warm out and straightly wants to attempt the exercise then there are a variety of warmups these days that can help with colder muscles. No matter how lazy you are during winters, the variety of warmups can help to cherish your mood and the performance of your body.

4. Warm up to increase blood circulation-

The other important reason why you need to do more warmup during cold weather is to increase the blood circulation. When you do some sort of warmup like walking, jogging, running it helps in increasing heart rate, blood circulates in the body, and protects your muscles from tears.

5. Boost physical and mental ability-

Warmup is not only about keeping your body in good shape or in killing obesity but in soothing your mind as well. The mind needs relaxation and it can be inherent from warmup like yoga, meditation, cycling, biking. All these activities can help in keeping physical and mental health intact.

6. Range of motion increases-

Regular warmup activity can put stress on large joints like shoulders and knees to reach their maximum movement potential. This reduces joint pain and other muscular problem during chilly winters.

7. Keep your heart healthy-

As the body requires warmup to regulate core temperature, the heart at the same time requires to work harder for pumping blood throughout the body. Without a proper warmup, one cannot keep their heart-healthy.

8. Intake good amount of Vitamin D-

During winters when people are scared to get out of their cozy bed and prefer to spend most of the time indoors doesn’t even know that lack of Vitamin D can weaken their muscles and due to which muscle pain is more likely to happen. That’s why it becomes more important for individuals to warm out outdoors and keep the muscles, ligaments strong. The natural sunlight work as Vitamin D that keeps you away from diseases and from the deficiencies.

9. Happier and more satisfying-

If you would warm up more in winters, you would more likely to get good satisfying results than in summers. During hot summers, you end up with sweat, hot sunny weather but working out during winters will channel your energy and feel happier.

To conclude-

Warming up is an important part of the answer to why I need more warm-up in winters is highlighted in the above article. The cold muscles are more likely to get injuries, problems in blood circulation that make the muscles not perform better and lessen flexibility in the body. Thus, to get a good shape of body, flexibility, and durability performance one should do more warm-up during winters. Looking for more information you can visit my website parambodyfitmind.com

Saturday, 15 August 2020

Rice Vs Roti: What is ideal for Weight Loss?

There has always been a never-ending debate between the two. So today let’s find out which one is the ultimate choice for weight loss. In most households, rice and roti are stables in one’s diet. However, once you plan for a diet the first thing you drop on is carbs. It is not recommended to leave both for weight loss. You can easily stick to one and still lose a few kgs.

Similar Facts to Know About Rice and Roti

There are a few similarities between the two that you must know about before hopping on to decide. 1. Both the product has the same carbohydrates and calorific value. 2. Also, both have the same amount of iron. 3. They both help in regulating the blood pressure of the body in the same way because of a similar glycaemic index.

Interesting Facts to Know About Rice

- It is crucial to have rice because there is a possibility if you don’t consume rice for several years, then you may end up with early wrinkles on your skin. - If you are worried about the GI index try adding dal, dahi, or ghee to your meals.

Interesting Facts to Know About Roti

- Did you know that one single roti has 4 grams of protein, which is more than 1 single egg? - Roti can keep you fuller due to high fiber content. You can contact to get your customized diet plan from the well known online nutritionist in India, who can help you to achieve your fitness goals.

Important facts to know about rice and roti – The Ultimate Answer!

We all know that a typical Indian meal is always incomplete without Rotis or a plate of rice. So how do you maintain a diet and still don’t miss out on your favorite carbs? Let’s find out which staple product should you stick now onwards for your diet.

1. Rice has a lower dietary fiber as compared to roti.

2. Whereas roti has higher protein and fiber content.

3. Roti has more calcium, potassium, iron, sodium, and magnesium.

4. Roti takes a longer time to digest and this helps in regulating the blood sugar levels in our body.

5. Roti contains more protein in comparison to rice.

6. Rice is easily digested due to high starch content.

However, it fails to keep you fuller for a long time. So, it is not difficult to say that Roti is the clear winner when it comes to weight loss. However, you should forget about the portion size. Try not to go beyond 4 chapatis if you are following a strict diet. To make yourself fuller always add a bowl of salad or fruits alongside.

Conclusion-

It is scientifically proven that carbs don’t make you fat. It is the choices in food and lifestyle that you make you gain weight. It is important to burn the carbs you intake. The complete deficiency in carbs will make you weak and you won’t be able to make up for the lack of calories in your body. So, stop making the wrong decisions when it comes to your body and consume whatever makes you happy.

This article is an informational purpose only. Please share your view in the comment section.

1. Top 5 Ways to Strengthen your Immunity System
2. Beginners Home Workout Plan for Full Body Toning

Tuesday, 2 June 2020

Top 5 Ways to Strengthen your Immunity System

Strong immunity is the way to ward off diseases and health. However, the complexity in our lifestyle and the current pandemic situation has somehow affected our immunity in the worse way possible.

So, the question is how can you boost your immunity? While reading this if you believe that you have a strong immunity because you take immunity-booster-supplements then you may be wrong.

It takes time and a lot more than a simple grocery store brought supplements to get a strong immune system. Read through our tips which can assure your immune system everything that it requires to function well. By following these tips religiously, you will be able to achieve your immunity goal as well as save money.

5 Good Habits to Follow for an Optimal Immunity System

Kick out junk, get rid of your smoking or drinking habits. Now get ready to follow these helpful tips. If done correctly your immune system will start functioning to the best and you will see the results in no time.

1. Minimize Stress

This may be new to you, but did you know that stress takes a huge toll on your immune system. Long-lasting stress can suppress your immunity hence increasing the chance of illness. If you’re in stress which may be due to the current situation of the pandemic, try meditating, exercising, and eating a lot of vitamins and minerals packed food.

2. Maintaining a Balanced Diet

What you put inside your body reflects on the outer. Eating healthy is the key to strong immunity, so make sure to fill it with a lot of goodness. Try including fibrous food and micro-nutrients that help your immune system.

Grab these food items to hype your immunity-
- Citrus Fruits
- Garlic/ Garlic
- Bell peppers
- Yogurt
- Green leafy vegetables
- Sunflower seeds
- Green tea
- Shellfish such as crab, lobsters, oysters or mussels
- Almonds

3. Practice Regular Exercise

Exercising regularly can have an incredible effect on your body and also help your mind de-stress. As one way of increasing immunity is blood circulation and it can be easily achieved by exercising on a regular basis. Health experts say that a 30 minutes workout can help keep you active and stimulate your immune system to an optimal level.

4. Give Your Body Enough Sleep

How many of you knew that your body is the most active when you sleep? Well, the process isn’t active but various important activities take place in your body when you rest. So, kick away your chances of catching a cold or infection.

We suggest to just sleep it off. For an adult a minimum of 6 hours of sleep is required, for individuals younger consider taking a full 8 hours sleep. Remember that lack of sleep can easily cause- lack of concentration, significant weight loss/ weight gain, and irritability.

5. Hydrate as much as Possible

I am sure that most of you keep drinking water as a goal every other week. If yes, then you already know the bliss of water on our body. Are you wondering about what hydration has to do with your immune system? Lymph which is mostly known to carry infection-fighting cells in our body is mostly made up of water.

Dehydration in the body can easily impair its capabilities leading to bad immunity. Moreover, drinking a ton of water also keeps your bowel, skin, hair, and overall body healthy.

But, make sure to not replace it with any other fluid such as packaged juices, milk, or anything else. Don’t be afraid to get creative with your diet and exercise. Just do what your body likes, the main factor is just to keep your body and mind healthy here.

Get you customized online diet plan and fitness plan from top level Indian online Fitness coaches and Sports Nutrition Specialist as you know different Individual and therefore Different Personalized Nutrition and Fitness Plans.

Tuesday, 19 May 2020

Beginners Home Workout Plan for Full Body Toning

If you are beginner and looking to improve your fitness or may be you want to gain muscle mass or full body shaping at home then this beginner level home workout plan is best for you. You can follow this workout plan for 8-12 weeks, alternate day one day on, one day off with proper macros diet plan then you will get the best results in short period of time.

Instructions: You must know How to warm up before workout? and How to cool down after workout? before following this workout plan and you also must be medically fit. Always try to go for maximum repetitions, does not matter if I told 12 reps then you must only do 12 reps, you can push your self as much as possible but as you are a beginner then you must give your body time to build endurance and strength. So wait and slowly improve your progression, is best way to train injury free in fitness.

You can click on the name of exercise and you can find full demonstrated video with written description.

Exercises: