HEART RATE TRAINING FOR BEGINNERS

Today’s fitness tech has evolved to where it can constantly monitor your heart rate, heart variability, calories burn, oxygen use, number of steps you have walked, and many more things. Thanks to technology that’s more affordable and more accessible than ever, heart rate training is becoming increasingly popular today. Heart rate training can provide instant feedback such as when you are warmed up, ready for the next round of sprints. You can also know if you are lacking sleep, need to drink more water, or have taken too much caffeine. Heart rate training prevents you from running too hard on your easy or recover. By recovering properly during your easy runs, your legs will also be fresher for your next hard session or race. Training your heart rate also helps you moderate the influence of external factors such as heat and humidity, which require your heart to work harder.
A lot of occasional runners want to improve their performance but don’t know how to train to achieve this. Depending on your goal, gaining endurance or getting faster, you need to train at different intensity levels. Heart rate training can help you learn to run at the perfect pace to get closer to your goal. Also a great thing about measuring your heart rate on the run is training analysis. With the technology and devices available today, it’s easy to have an automatic training log with quite some data to measure your improvements.

How to train

To make your training effective, you should aim to get your heart rate up to max during exercise and keep it there. Go out onto an outdoor track, jog 400 meters as a light warm up, then run 400 meters as fast as you can. Repeat that entire sequence two more times, for a total of six laps. Other ways of training your heart are: interval training- alternative shorts bursts of higher intensity exercises with a low intensity recovery period; strength training; avoiding long hours of sitting and focusing on the core.

DETOXIFICATION: Help your body to eliminate toxins

In today’s modern society, people are exposed to a myriad of toxins that invade the body, loading it with harmful unnatural substances.

All of us have heard about detox, but must we detox?? Is it a myth or a mandate… Let’s know!

Our body is already equipped with it’s own brilliant detoxification process- the liver, which filters whatever enters your body, from food to drugs to alcohol. The liver also ensures that the toxins are expelled. It uses enzymes and oxygen to burn the toxins it can, and for which it can’t, combines toxins with amino acid to expel them via bile and urine. At first glance, it may seem that you don’t need any external help for detoxification at all… But, while this may have been the case earlier, now we live in unusual time.

Did you know??

We are exposed to approximately six million pounds of mercury and 2.5 billion pounds of other toxins every year. Since the industrial revolution 80,000 kinds of toxins have been released in environment.

Common toxins include mercury, lead, pesticides, chemical fertilizers, preservatives, food colouring, air pollution and medication. You would be surprised by knowing what eating the right food and exercising can do.

help your body eliminate toxins:-

  1. Eat detoxifying food: Fruits and vegetables (especially, non starchy and leafy vegetables) like broccoli, kale, cauliflower, cabbage, etc. Good quality protein as well as sulphur rich foods like eggs, soy bean, onion and garlic. Toxins stick to sulphur like glue and gets expelled from our body,
  2. Eat clean and organic: To limit the indigestion of toxic by-products like pesticides, chemical fertilizers, and dyes, and must not be processed using industrial solvents.
  3. Drink: Have 8 to 10 glasses of water in a day. Green tea has antioxidant and detoxifying agents. Include green tea and lemon water in your diet.
  4. Go to the loo and expel: At least once a day go to the loo and expel waste. If you are facing this, try taking natural laxative like ground flaxseed or consult a doctor and fix your gut issue.
  5. Exercise: Exercise for blood and lymph circulation, thereby helping your system eliminate toxins. Sweating also helps in detoxifying.
  6. Minimize: Reduce the consumption of sugar and salt, which are toxic in nature.
  7. Sweat: Using saunas, steam bath or just by an active cardio exercise routine. One of the most efficient way to detox your body.
  8. Relax and manage stress: Like our body, mind also needs to be detoxified. We can detox our brain by listening to your favorite music, going on a walk, spend time with the people who makes you feel happy, meditation, etc.
  9. Take supplements: Milk thistles and vitamin C to build toxic fighting antioxidants.

Not surprisingly, following a healthy lifestyle is a cure for many self induced medical conditions- from diabetes to obesity to heart disease. The same goes for eliminating your body of toxins and being in the best health you could ever be.

6 NATURAL WAYS TO ALKALIZE YOUR BODY QUICKLY

Acidity- a condition that plagues one in every 3 people in the world– is unfortunately one of the most overlooked aspects of health. If not handled properly and at the right time, acidity can cause innumerable aliments. Fortunately, one doesn’t have to live with acidity. Nor do they have to rely on antacid, which only act as a band-aid for the problem and don’t really address the root cause.Does altering the pH level in your body with an alkaline diet play a huge role in getting you healthy?

pH is the measurement of the acid-alkaline ratio of your body’s fluids and tissues. When this ratio is imbalanced, the body is either too acidic or too alkaline.

The stage is set for diseases to take hold, besides problems like accelerated aging, demineralization, fatigue, impaired enzyme activity, inflammation, and organ damage.

If you score 7.1 to 7.4 on pH scale, your are exactly where your body needs you be. For more information:https://pin.it/e3lebzxnv5subyHere are some natural ways to alkalize your body and get rid of acidity:-

  • Gap between meals

    Leaving large gaps (>3.5-4 hours) or too small gaps (<1-2 hours) between two meals, both cause acidity. An average meals takes 3 to 4 hours to digest, after which stomach automatically starts producing digestive acid as a natural mechanism as it expects food. If you have left a long gap, the acid produced starts eating the inner mucosal linings. Similarly, when we eat too often, every bite of food signals the stomach to produce acids in order to digest it.

  • Don’t eat too quickly

    Fast eating or gobbling down large bites without focus on chewing can also cause acidity. When we don’t chew our food, we allow larger particles of food to enter our system, which means our system also has to produce more acid to break down their large chucks.

  • Regular meal times

    Just like our mind, our muscles, cells and tissues also have memory. When we eat at the same time every day, our muscles and stomach create a memory and expect food at the same time every day and produce acids uniformly. So, try to keep your meals at the same time every day.

  • Watch what you eat

    Wholesome foods like fruits, vegetables, lentils, whole grains, seeds and nuts direct the stomach to produce the right amount of stomach acid to digest. So, when we eat junk and processed foods laden with sugar, salt, fat, aerated drinks, our body works hard to digest these things, there by secreting more stomach acids in the process

  • Hydrate adequately

    Most people who complain of acidity, just need to increase the total daily intake of water. Our body is 70 per cent water and even a one percent drop in our hydration level can cause innumerable problems like fatigue, acidity, headache. So, the easiest way to cure acidity is to drink the right amount of water every day.

  • Breathe right

    Oxygen is alkaline, so breathing in the right way is also one of the right way is also one of the most effective tools. Practising yoga, pranayams and certain breathing exercises can reduce acidity in the most effective yet inexpensive way. Every time you inhale oxygen, you help your body balance it’s acidic and alkaline levels naturally.

Apart from all the above, our state of mind also plays a huge role in keeping our body alkaline. It’s a proven fact that thoughts or words become matter that can affect our physiology in a negative or positive way. Negative thoughts are Acidifying, while joy, laughter, happiness, positive thoughts are Alkalising. So focus more on emotion health.

LOSE WEIGHT WITH EASY EXERCISE

Losing weight is one of the main motto of all the obese people. For losing weight you have to follow a diet plan and more important than that you have to work according to your intake. The fuel which you provided to your body should be used and not stored.

There is no alternative to exercise. The simplest exercise could be a 45 minutes brisk walk, but for better result you have to make more efforts.

Here are some of the exercise which will help in weight loss:-

  1. Walking- A 45-minutes brisk walk is one of the easiest way to lose weight and stay fit.
  2. Jogging- A jog every morning will increase your stamina and your capacity to exercise. Start small and gradually increase the duration of jog.
  3. Jumping rope- It’s cheap, easy to do, increases foot speed, and burns a ton of calories.
  4. Swimming- Swimming is a low-impact form of exercise that is easy on your joints. A one hour swim a day will help you in weight management.
  5. Kettlebell- Kettlebell workout combine the best of both worlds: strength training and cardio. A recent study on the calorie burning effects of this type of workout pots it at around 20 calories per minute!
  6. Aerobics- Aerobics can lead to significant weight loss. Start with few aerobics exercise and gradually increase the duration and intensity of your aerobics workout for even greater weight loss.
  7. Zumba- Zumba is a high-energy form of aerobic exercise. It can be fun way to increase your physical activity and daily calorie burn. Doing zumba 2 to 3 times a week, may help you meet your weight loss goals.

Why yoga works…

Apart from exercise, yoga too helps in weightloss.

  • Surya Namaskar comprises a series of 12 different yoga asanas and helps strengthen the skeletal system and ligaments. Keep breathing in and out during the poses and lose kilos.
  • Yoga can increase our mindfulness and the way we relate to our body. It makes us more aware of what we eat, helping us make better food choices and lose fat.
  • Regular yoga practice helps in enhancing the body’s metabolism and speeding up weightloss.

Follow these things and you’ll surly find the difference.

THE WEIGHT LOSS CHALLENGE

Losing weight is easier than you think, but a short-lived burst of enthusiasm is not the ideal way to go about it. If you think you can lose weight, you will lose weight. But the thought has to be followed by action. The actual challenge is taking that first step and then it’s all about sustainability. It should be a journey rather than a destination. So, it’s best to make this journey as enjoyable and comfortable as you can. While most fad-diets seems convenient to follow and may give you results, they are simply not sustainable.

Did you know that you can lose and maintain your weight just by eating wholesome, home cooked meals? Just eat what you what you usually eat, but stay away from fried foods, complex carbs and hidden sugars.

Know what you’re doing wrong

  • Weight gain can be combination of many factors. Chief among them is lifestyle. It is sedentary, yet hectic. The hectic part ensures that we do not get enough time to look after our health. The sedentary part makes sure that we do not get enough exercise. But there are other factors which are responsible for a seemingly abnormal weight gain. These could be:-
  • Genetics
  • Hormonal
  • Excessive fat/carbs
  • Inadequate sleep and rest
  • Untimely meals
  • Junk food
  • Misinformation/not reading nutrition facts on the label

Add to this, other indulgences that disturb the body’s natural metabolism rate. Most of us do not take weight management seriously until we end up being overweight. What we should be doing is take a prevrntive approach rather than curative.

Move it to be fit

There is no alternative to exercise. Your body has to use all the fuel you’re providing to it. A simple 45 minutes brisk walk every day is the easiest exercise you could do. But extra efforts will give you better result and keep you flexible.

Foods for fit

Fruits and veggies high on fibre and some superfoods like goji berries, flax seeds, kale, spirulina, green tea. It is believed to super charge your weight loss challenge.

Design a site like this with WordPress.com
Get started