Outdoor Workout is Important During Winters

 

The chilling breeze of the winter is not really motivating you to break out some sweat? So, you chose to rather give up working out during this season?  Agree, it may sound less desirable but winters are truly the perfect season to work out and shed some weight.

Believe it or not outdoor workouts during winters can have a positive effect on your health and mind. Falling temperature is a boon for people whose fitness goal, is to lose weight and stay in shape.

The scientific reason behind:

·         Your body will require burning more calories in order to expand energy on staying warm. The findings from Journal Trends in Endocrinology and Metabolism say that working out in cool temperature can burn 30% extra calories.

·         The cold weather helps you lose weight faster. According to a recent study in The Journal of Clinical Investigation, people who spend two hours a day in mild cold (around 63° F) for six weeks burned more energy, than people who worked out in warmer temperatures.

·         Working out in cold weather promotes heart health. Exercising outdoor during winters for a regular exerciser, can help him to develop more strength in the heart muscles, because cold weather makes heart work harder to pump blood that promotes heart muscle strength.

·         Outdoor exercises during this season can boost your energy level for the entire day leaving you active and at peace the entire day.

·         For those who struggle with Seasonal Affective Disorder (SAD), outdoor workout can be very helpful as it will boost the endorphin levels. Since the body has to work harder in winters, it leads to higher production of endorphins that eventually keeps you in a happier state of mind. Regular exercise will also strengthen your immunity system, leaving you less prone to diseases.

Outdoor-Exercises for Winters:

·         Go for a walk; it is gentle but very effective.

·         Cardio exercises such as jogging, running, skipping, jumping jacks, cycling etc. helps in improving your cardiovascular endurance and your lungs diffusion capacity.

·         Perform yoga stretches; it will give you good muscle contraction and a relaxed mind.

·          Exercises such as incline pushups, jump squats and core muscles workout, can be well performed in a park.

·         You can even perform your strength training in the open air, provided you have a set up outside.

While working out, make sure you dress up properly. It is advised to wear layers of clothes, and right shoes. Before going for a session it is recommended to do warm up inside, so that you don’t feel cold when you step outside.

In fact, it is highly recommended that you should concentrate on a good warm up, so that your muscles are properly heated up and ready for your exercise session in this weather. Keep your body hydrated. You don’t see yourself sweating during the winters that does not mean that you actually don’t.  Drink plenty of water.

Exercising during morning or evening is favorable to your body, but on some occasions you may not have a choice in choosing your favorite time for exercise during this season, as there may be colder morning and foggy evenings.  But, don’t let this be an excuse to skip, go for an afternoon session.

Watch what you are eating, as your taste buds may crave for more carbs. Good news is that you have more choice of veggies and fruits in winters.

So, this winter say ‘NO’ to excuses and 'YES' to exercising! It’s time to postpone the book reading at bedtime and get dressed for an exciting and rejuvenating outdoor workout.   

Read full story on http://www.thehindu.com/todays-paper/tp-features/tp-sundaymagazine/a-workout-thats-tailormade/article7878816.ece

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

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A workout that’s tailor-made

Recently, I met one of my old friends at a restaurant. After the customary “how’s life,” he started discussing his workout routine (as most of my friends do) and diet plan. He had been working out for the past four months and was worried that he was not seeing any significant changes in his body. He was regular, consistent and disciplined. He was even eating well, I could tell, because he ate that protein salad with great enthusiasm. But he still felt that he was not keeping pace with the “staying in shape” battle.

His workout routine included a 40 minute treadmill jog, cycling and then a 5 kg dumbbell biceps curl.

Well, looking at his endomorphic body type, I knew what was going wrong. Many of us make the same mistake my friend did: We start our exercise routine without considering our body type — which sometimes amounts to doing nothing at all.

Your body type should be the first thing you consider when opting for a workout routine. And because everyone has a different body type, it is not logical to follow a “one size fits all” approach. So, let’s understand different body types.

Male body types

• Ectomorphs are lean and long body types. In order to gain muscles you have to work harder than usual.
• Endomorphs arepear-shaped body types with a big bone structure. This type has a tendency to store fat mostly in the midsection and lower part of the body.
• Mesomorphs are the most responsive body type. You usually look well-built and can develop a muscular body faster than any other body type.

Female body types

• In a pear shaped body, most of the fat is in the lower body with a defined waist. The hip is larger than the bust and the upper body leaner compared to the lower half.
• The apple shaped body is the opposite of a pear shaped one; it has more fat in the upper portion making belly fat the problem area. Legs are leaner and the shoulder and hip line are of similar size.
• A banana shaped body refers to a rectangular body where fat is stored in all the body parts. Thebust and hips are almost the same size and the waistline is not defined.
• The hourglass shaped body or the ‘8’-shaped body is considered the ideal body type for women as it has a proportionate upper and lower half with a defined waistline. Fat is usually stored all over the body, including arms.

In my friend’s case, his endomorphic body type was not responding to his cardio routine and light weight training. He should have followed a customised training plan with focus on reducing overall body fat.

Another reason for slow results is incorrect technique. In order to get results, one should strictly follow the BMX Strength technique, which is a way of exerting prime movers of any movements more rather than supporting muscles. When your prime movers get more worked-out, you will see quick muscle gain and strengthening. Let’s look at a tailor-made approach for each body type.

For him

Considering a slow response to muscle gain, heavy weight training is best recommended for ectomorphs. You should focus on compound exercises as these put more muscles to work. I recommend a customised BMX strength routine for effective results.

The major focus for endomorphs must be to lose fat and gain muscles. You should focus more on weight training because it makes you burn more calories even after the session. Cardio lovers should quit the treadmill right now because it won’t get you anywhere. Instead you should do high intensity cardio activities such as sprints, squats and pushups or stair climbing with weights.  

In order to lose weight from your midsection, you should focus on reducing fat from all over your body. Exercises such as deadlift, squats and lunges would be ideal for results, thanks to your genetic preset. However, for long lasting results you should train as hard as you can. A customised routine according to BMX strength, which involves high intensity cardio, weight training, bodyweight training and functional moves works best for you.

For her

A workout routine should focus on lower body training if you have a pear-shape body. A customised BMX strength routine should involve deadlift, lunges, squats, stair climbing with weights, leg press, curl and extension. To keep the symmetry you should also perform pull ups, clean and press, triceps workout, and so on. A treadmill should be used for sprinting only.

A ‘V’ frame demands more focus on the upper body. Resistance training with a combination of bodyweight training and high intensity cardio is ideal . Your routine should involve high intensity chest and back workouts with low to moderate intensity leg workout. Your focus should be on reducing overall body circumference for a visible waistline.

Resistance training with little cardio will work just fine for a straight-shaped body. An overall body workout approach works best. Your routine should be a perfect combination of upper and lower body exercises. You can include chest fly, lat pull-down, leg raises, plank, squats and lunges.

The hourglass shaped body demands variety. Your routine should be a combination of resistance training, interval training, functional move and plyometric workouts.

Read full story on http://www.thehindu.com/todays-paper/tp-features/tp-sundaymagazine/a-workout-thats-tailormade/article7878816.ece

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

personal trainer salary

how to become a personal trainer online

how to become a certified personal trainer

how to become a personal trainer and nutritionist

how long does it take to become a personal trainer

how to become a personal trainer in bc

how to become a personal trainer at 24 hour fitness

fitness trainer courses in india

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Secrets of a fit and healthy lifestyle: Study

Leading a fit and healthy lifestyle is a matter of choice similar to the other choices you make such as eating a cheese burst pizza or watching big bang theory over a cross fit session. One chooses as per his/her priority. 

Those who complain about extra flabes on the waist, heavy thighs, pot bellys, double chin etc etc, belong to the same CATEGORY as the ones who crib about how missing their workout spoils their day or how they are still short of one more protein meal of the day or how they hate the leg day but enjoy the soreness. 

The CATEGORY is called "HUMAN BEINGS"; the creature who is born with a brain to make intelligent decisions. Some decide to choose the easy way of complaining about how god has done injustice to them and some decide to workout their ways to find a better way of living. 

We have divided the "CATEGORY" in groups and conducted a research on the type of choices each group made about their health and fitness and their effects. What we found was revolutionary!!!

Group A was more prone to fall in the trap of fad diets, starvation, and magical quick weight loss routines. Many of them even relied on miracle medicines to loose weight overnight. The key finding of the research was that almost 80% people of this group wanted to avoid exercise because of their numerous reasons all of which can be collectively termed as "EXCUSE". 

The group was suffering from unhappiness about themselves, they were not-so-social, they had trouble fitting in their favorite clothes and they were on the threshold of getting serious health problems. 

Group B was rather active. For most of them exercise and eating healthy was more like a habit. It was no task for them to exercise for an hour and eat 5-6 small meals in day. They rather enjoyed their sessions. For some reasons if they could not go to the gym they ensured any type of physical activity such as cycling with the partner, playing badminton with kids, Yoga in the park, body weight training at home etc etc. A 112 Kg college going boy from this group did 100 jump squats and pushups at home because he could not make it to the gym due to extra classes one day. 

This group was the vibrant group, they were the main attraction of their respective social events, people likes to get friends with them and they were doing really good on the health front as well, 

A detailed study on both the groups revealed that unlike previous studies and researches genetics, body type, metabolic system, body's responding system etc were not the reasons of the poor health of group A, in fact there was something else which they lacked. A comparison between group A and B showed that the main reason of this poor performance was 3 major substances which were not found in group A. The unavailability of these very important substances forced the group A to make poor choices about their health. 

These very important substances are the new secrets of owning a fit and healthy life. These substance are Discipline, Commitment and Regularity. 

The takeaway from this research is to analyse whether you possess these substances or not. and choose which group you belong to. 

I am sure you get it.....

Stay Fit Stay Alive!!!