Guide for How to Boost Metabolism and Burn Belly Fat Do you want to lose weight and tone your body? Do you want to lose those extra kilos of weight? If so, you can increase your metabolism to lose unwanted belly weight. Weight and metabolism share a strong connection. Your metabolism will determine how many calories you can burn. It also gives you more energy and makes you feel better. Here are some tips to help you lose belly fat and increase metabolism. Switch to Complex Carbohydrates Complex carbohydrates are good for fat storage. You can replace starchy grains by healthier alternatives, such white pasta, brown rice, and noodles containing complex carbs like buckwheat. Bajra and nachni can be added to your diet. Bajra provides iron to your body, while nachni (or ragi flour) is high in calcium. These nutritious grains are good for your body and help you lose belly fat. Get more protein to power up When you eat foods high in fat and carbohydrates, you end up burning more calories digesting protein than when you eat them. Add protein-rich foods to your diet. If you are looking for ways to increase metabolism, consider replacing carbohydrate foods with high-protein sources like beans, fish, and low-fat milk products. This can be very effective in increasing metabolism and aiding weight loss. Spice up your Meals Your metabolism will be boosted by the natural chemical found in spicy foods. Your metabolic rate can be increased by adding a tablespoon of green chili pepper to your cooking preparations. Even though it may not have a lasting effect, spice can be a good way to boost your metabolism. Spice up your soups, rice, and pasta to boost your metabolism. Eat at regular times and eat food on time Maintaining metabolic balance by eating meat at regular times daily is a good idea. Your body can burn calories more slowly if you eat a lot of food and don’t eat for long periods of time. Regular meals prevents the unhealthy tendency to gain belly fat. It also maintains a metabolic equilibrium that aids in fat-burning. Enjoy small, healthy meals every three to four hours. Enjoy a cup of black coffee Moderation in black coffee can give you a temporary boost in your metabolism rate. Black coffee is a great choice if you enjoy coffee. You feel energized and more focused. Caffeine moderately helps you feel more awake, alert, and refreshed. It also makes you more able to do your workouts. Crash Diets? Say No Although a crash diet may make it easier to eat less calories and lose weight, it can also lead to a loss of good nutrition. Crash diets can cause your body to be deficient in nutrition, and increase your metabolism. It could also backfire, as you may lose muscle mass, which would lower your metabolism. You may experience weight gain quicker if you stop following the crash diet. A crash diet is not the best way to lose belly fat. You can choose the diet that will help you lose weight safely and effectively. Select Omega-3 Fatty Acids Omega-3 fatty acids are thermogenic and play an active part in supporting fat-burning by increasing metabolism. Consuming foods high in omega-3 fatty acid helps reduce inflammation and improve blood circulation. Include flaxseeds and walnuts, chia seeds, flaxseeds and salmon in your diet. Green Tea is the best option Green tea is another good option to boost your metabolism. You get a boost in metabolism with the good effects of caffeine and catechins. Green tea is a great way to slim down your waistline. Include B Vitamins in Your Diet A deficiency in certain B vitamins such as B12 vitamins can lead to an increase of body fat. Vitamin B1, vitamin B6, and vitamin B12 are essential for maintaining a healthy metabolism, which helps to burn belly fat. These B vitamins can help boost your metabolism rate. Add peanut butter, bananas whole-grain foods and peas to your diet to help you solve the problem of how to increase your metabolism. Regular Exercise To increase your metabolism, you should eat a healthy diet. However, exercise is a must to lose belly fat. Strength training can boost metabolism and build muscle mass. High-Intensity Interval Training, or HIIT, can also help boost metabolism. You can run, cycle, swim, or do jumping and walking. Regular exercise is key to losing belly fat. These simple, yet effective, tips can help you lose belly fat. However, consulting certified nutritionists such as Health Total health experts can help you slim down without putting too much strain on your health. To increase metabolism, you can get a customized diet plan that is tailored to your needs. Get in touch with Health Total to start your journey to lose belly fat. Guide for How to Boost Metabolism and Burn Belly Fat. Did you miss our previous article… The post Guide to How To Increase Metabolism And Burn Belly fat appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/guide-to-how-to-increase-metabolism-and-burn-belly-fat/?utm_source=rss&utm_medium=rss&utm_campaign=guide-to-how-to-increase-metabolism-and-burn-belly-fat
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Building unilateral stability is essential, regardless of whether you are a competitive runner or a casual jogger. What is unilateral stability? What is unilateral stability? What exercises can be incorporated into your exercise routine to increase unilateral stability? What is unilateral stability?
First, let’s clarify what unilateral stability is. Anthony Pavlich, PT and DPT with Airrosti (a national healthcare organization focusing on musculoskeletal health care), says stability is the ability of our center of mass to remain above our base of support. This is a fancy way to say being able maintain our balance dynamically. “Unilateral stability is the ability to balance on one leg, or from a single stance position. This doesn’t mean that you have to stand on one leg all the time (for example, when practicing yoga). Pavlich says that stability dynamically …[ also refers to being on one leg while running, walking, or jumping. Because we spend so much time in this single stance, it is crucial that we have unilateral stability. Pavlich says that we don’t train unilaterally a lot of the times we train. “[And] if there is no unilateral stability… we will develop compensations or poor movement patterns which can lead to fatigue, injury, and impaired performance. Which areas are you able to improve unilateral stability in?
It is obvious that improving unilateral stability will be important. What does this look like? What areas should you focus on to achieve unilateral stability? Pavlich states, “It is very important when it comes to unilateral stability to strengthen both the core muscles and our glute muscle muscles.” A strong core makes it easier to balance. This is a crucial factor in unilateral stability. Pavlich also says that “a lot of our unilateral stabilization comes from our glute muscles or the muscles around the hip.” You can increase unilateral stability by strengthening your glue muscles. Strengthening your legs is also important. Unilateral stability is about being able balance on one leg at once. The stronger your legs are, the easier it will be to do so. Exercises to increase unilateral stability
Pavlich says that the following exercises can be used to increase unilateral stability. They “mirror functional movement we do every day.” Pavlich says that all three exercises are designed to challenge your balance and strengthen both your core and glutes. This makes them great for building unilateral stability and making you a better walker and runner. Step-up. Face a step. Place your foot on the step, pushing through the heel. As you rise, squeeze your glutes. You’ll feel it in your glutes and hamstrings. Slow down and be controlled with your movements. Keep your movements slow and controlled. Pavlich says that proper form is key to maximizing your benefits and ensuring your back doesn’t arch. Also, make sure your knees don’t protrude in front of your feet. Single-leg deadlift. Place your weight on the one leg and keep your hips back. Keep your hips straight and lift your non-stance leg in front of you. Recover your original position and squeeze your glutes. Continue with the other leg. Pavlich says that proper form requires you to push through your heel and bring it back up, so you can use the hamstrings and glute muscles to perform the movement. Glute bridge for single leg. Place your hands on the ground and place your knees bent so that you are lying flat on your back. Pavlich says that you’ll feel a gap between your lower back, the ground and your first time you lie down. You can reduce that space by turning your pelvis inwards. Your back will now feel flat on the floor. For support, place your hands on the floor and then extend one leg. Extend your leg and squeeze your glutes. Next, lift your hips off the ground and press through your heel. Keep your leg extended and pause at the top. Then, slowly lower down to the ground, while keeping your leg extended. You can repeat the same exercise with the other leg. How to build unilateral stability for running Fitbit blog Did you miss our previous article… The post How to create unilateral stability for running appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/how-to-create-unilateral-stability-for-running/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-create-unilateral-stability-for-running Jaggery is a brown colour, sweet-tasting substance, which is made from sugarcane. It contains sucrose, a natural sweetening compound, which makes it an excellent substitute for sugar. It helps in easy digestion of food due to the presence of high nutrient content. So, eating jaggery benefits you overall, especially when it comes to weight loss! Why Is Sugar Bad?Let us first understand why sugar, in its artificial form, is unhealthy. While sugar is derived from sugarcane, it undergoes a whole lot of processing, during which most of its nutritional value is lost. Also, sugar is a carbohydrate, which means it will eventually convert into fat once inside our body. Read More: Sugar Causes Diabetes Here is a list of health problems that consumption of refined and processed sugars can lead to – Spike in blood sugar levelsFrequent hungerSugar cravingsAlters insulin resistanceIncreases accumulation of body fatsWeight gain
Read More: 5 signs of obesity that pose a threat to your health Jaggery Benefits for Weight LossWhile jaggery is free from any artificial chemicals, it is loaded with fibre and essential minerals. Its high nutrient value, and lack of added chemicals, not only make it a popular substitute for sugar, but also a powerful weight loss food. If you’re looking at some jaggery benefits that will make you switch, here are some of them – Boosts MetabolismThe vitamins found in jaggery help maintain a healthy electrolyte balance in the body and boosts metabolism. Better metabolism means the faster burning of calories and quicker weight loss. Now, isn’t that jaggery benefit good enough to switch? Reduces Water RetentionJaggery is a storehouse of all essential minerals and vitamins, which help water retention. So, it helps reduce water retention and aids natural weight loss. Prevents ConstipationIt stimulates bowel movement and helps activate the digestive enzymes in the body. This facilitates quicker digestion of food, thus preventing constipation. For this jaggery benefit, you must include it in your weight loss diet. DetoxificationJaggery is a powerful detoxifying superfood as it cleanses the liver by flushing out the harmful and unwanted toxins from the body. It also detoxifies the blood and boosts the total count of haemoglobin. How much can I eat daily?
Consume a small piece of jaggery after meals to satisfy your sugar cravingBoil a small piece in water to prepare a healthy and detoxifying jaggery teaReplace your morning or evening cup of tea with jaggery teaUse jaggery as a substitute for preparing sweet dishes or savoury dishes If you are a diabetic, consult your doctor or dietician before adding jaggery to your diet. Also, while jaggery does have powerful weight loss benefits, an overindulgence can cause more harm than good to your health, as well as your weight. For a personalised weight loss diet plan, book an appointment with Health Total experts. Call toll-free number 9650684061 to talk to our experts. Benefits Of Jaggery For Weight-loss Health Total. Did you miss our previous article… The post Jaggery Benefits for Weight Loss appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/jaggery-benefits-for-weight-loss/?utm_source=rss&utm_medium=rss&utm_campaign=jaggery-benefits-for-weight-loss Low-impact exercise may not get as much hype as explosive, leave-it-all-on-the-mat workouts. A low-impact workout can still be a great way to lose fat, increase strength and endurance. Here are the facts. What is a low-impact workout?
Amanda Lopez, C.P.T. says that a low-impact workout is any exercise in which at least one foot is on ground at all times. Beachbody’s technical fitness advisor. This has a lower impact on your joints that higher-impact activities like a long run, a plyo or a plyo work out. If: You are just starting out in fitness and don’t know how to do burpee bolts. No-Impact vs. Low-Impact vs. High-Impact Exercise
What is the difference between high-impact, no-impact and low-impact workouts? You won’t have to do any jumping or jolting, but low-impact exercises will still be effective. “Low-impact doesn’t mean low-intensity,” says Garett Reid, MSc, C.S.C.S., C.I.S.S.N., head fitness consultant at Set for Set. Do you need proof? Reid says that you can see the sweat on the ground after an intense indoor cycling session. Lopez says that high-impact workouts often involve a lot more jumping than the ground. This puts strain on your joints, as the name implies. High-impact exercise can get your heart rate up, build strength and offer some benefits for your bone health. Your fitness plan could include both low-impact and high-intensity workouts, unless you are in pain or have been advised by your doctor to avoid them. No-impact workouts are often referred to swimming or other water exercises. What to Expect from a Low-Impact Workout
You’ll find many workout options under the “low impact” umbrella. Lopez explains that this includes “walking and cycling, functional strength training (dancing, swimming, hiking, yoga, Pilates, etc.), Lopez adds. PiYo is an excellent example of a low impact home workout that pushes your limits but doesn’t put extra strain on your joints. This 60-day program combines muscle-sculpting Pilates and yoga-inspired moves to increase strength and flexibility. Barre Blend also includes low-impact movements such as calf raises or plies. You’ll feel the burn in your muscles that you didn’t know you had. Clean Week is a great way to get started on a healthier lifestyle. This 7-day program includes meal planning and beginner-friendly exercises. It is designed to build a foundation for cardio, strength, flexibility, and core function. Four Benefits of low-impact workouts
These are some great reasons to include low-impact exercises in your routine, no matter your stage in your fitness journey. 1. Easier on your joints
Lopez said that low-impact training can be beneficial for building muscle without putting too much strain on your joints. Bonus: This can help you make your workouts more sustainable. You can really mess up your momentum if you continue to skip workouts or become too stiff to move. “So often, we see people push themselves too hard, too fast and end up injuring ourselves, re-injuring ourselves, burning out, or becoming too sore. This is why Fit Healthy Momma was founded by Tami Smith, CPT. 2. Beginner-friendly
You don’t want to be discouraged if you are just starting out with a fitness program. You can work out at your own pace, and you can focus on correct form. Lopez says, “It helps build stability and the body because it is taking time with your movements.” Low-impact workouts are a great way to start building strength and endurance. Smith states that low-impact exercises are a great way to get started. They allow people to observe how their bodies react and feel, which can help them make progress. 3. Fat-burning techniques that work
Although low-impact cardio won’t burn as many calories as HIIT, it will still increase your heart rate. Lopez states that low-impact exercises can help you lose more body fat. Working at a moderate to light exertion level can actually help you improve your aerobic fitness and endurance. These are the main components of the fat-burning zone. 4. Less downtime
Low-impact workouts are more beneficial for your body because they cause less damage and allow you to work out longer. Lopez states that you can do a low-impact exercise almost every day. For advanced fitness levels, low-impact exercises may be a good option for active recovery days. Lopez says, “If you need a break from high-impact cardio, go for a walk, or take a class in yoga or Pilates, which are all low impact workouts.” Are you looking for low-impact workouts that can help you reach your goals? The Beachbody Blog. Did you miss our previous article… The post Can a low-impact workout help you reach your goals appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/can-a-low-impact-workout-help-you-reach-your-goals/?utm_source=rss&utm_medium=rss&utm_campaign=can-a-low-impact-workout-help-you-reach-your-goals Acidity is one of the most common health concerns that all of us experience some time in life. Untimely eating, relishing a lot of junk and fast food, improper sleeping patterns, stress, obesity, and a lack of physical activity contribute to the development of acidity. Burning sensation and pain in the lower part of the chest, bloating, nausea, vomiting, belching, and black stools are some of the common symptoms of acidity that affect our health and routine adversely. If not addressed on time, the symptoms may aggravate. If heartburn and acid reflux bother you more than twice a week, it indicates a more severe condition GERD – Gastroesophageal Reflux Disease. While opting for over-the-counter solutions or antacids seem to be quick ways to treat acidity, their long-term use may make you dependent on them. Fortunately, you can manage the condition naturally by following a healthy acidity diet without any side effects and drug dependency. Certified dieticians can help you with easy yet effective techniques to manage acidity. So, if you are wondering about how to get rid of acid reflux, here’s a list of simple yet effective tips to treat the condition naturally with an acidity diet. 14 Natural Ways To Get Rid of Acidity Drink Coconut Water: Coconut water is a healthy natural fluid, which is rich in electrolytes. Daily intake of coconut water for two to three months helps promote pH balance and relieve acidity. The natural nutritional rich drink supplies you with plenty of nutrients, soothes your digestive system, and safeguards your stomach from adverse effects of excess acid. So, drink coconut water regularly while suffering from acidity. Have a Piece of Jaggery After Your Meals: Jaggery is a healthy, nutritious food that helps mitigate the discomforts of acidity. It contains potassium which helps in regulating the acid levels in your system and prevents the accumulation of acid in your stomach. Its magnesium content helps in improving your intestinal strength. Jaggery also offers a cooling effect to your digestive system. So, if you are wondering about how to get rid of acidity, snack on a small piece of jaggery after your meals. You can also add jaggery to your cooking preparations. Chew a Couple of Tulsi Leaves: Tulsi leaves stimulate your digestive system to produce more mucous in your stomach; this helps soothe the lining of the gastrointestinal tract. Thus, Basil leaves offers you relief from acidity. The anti-ulcer properties of Tulsi alleviate the effects of gastric acid. So, chew two or three leaves of Basil to manage acidity. Also, you can boil these leaves in water and drink them for instant relief. Drink Cold Milk: Milk is a rich source of calcium. So, having a glass of cold milk helps in preventing acid build-up in your stomach by absorbing the excess of produced acid. You experience instant relief from the burning discomfort of acidity. Sip on a Cup of Mint Tea: Mint leaves are known for their incredible carminative benefits that help reduce the acid content in your stomach. The herb is a natural coolant so it soothes your digestive system, relieves the gas, alleviates the burning and pain in the stomach, and relaxes intestinal cramps. Have a cup of mint tea to minimize the acid secretions and experience relief from acidity discomforts naturally. Avoid Eating Raw Onions: The fermentable fibre content in raw onions can cause stomach discomforts and bloat. It can irritate the esophagus, thereby aggravating heartburn. So, avoid adding raw onion to your meals or GERD diet. Refrain From Eating a Lot of Chocolate Although most of us love chocolate, the consumption of chocolate beverages can increase acid content in your esophagus. This may worsen your acidity symptoms. So, when suffering from acidity, stay away from chocolate and chocolate-containing beverages. Limit Your Coffee Intake While working for long hours or simply because we love coffee, we drink it many times a day. Excessive intake of coffee is not healthy for people suffering from acidity, as it worsens the effects of acid reflux. So, limit your coffee intake to obtain relief from heartburn and other acidity discomforts. Avoid Dining Within 3 Hours Before Your Bedtime: Eating heavy meals just before your bedtime is not healthy for your digestive health. Dining just before going to bed deprives your body of getting sufficient time to digest the meal, thereby increasing acid reflux. So, make sure that there is a gap of 3 hours between your dinner and bedtime. Also, avoid snacking just before going to bed. Eat Sparingly and Slowly: The risk of acid reflux in the esophagus increases when your stomach is full. Eating sparingly can prevent this. So, eat small meals more often than having three heavy meals daily. This helps reduce acid reflux discomforts. Be sure you eat small bites of food and chew your food properly to manage acidity. Say No to Carbonated Beverages: Drinking carbonated beverages, such as soft drinks and sparkling water, can send gastric acid into your esophageous. So, avoid them to beat acidity. Instead of having sparkling water, drink flat water. Lose Weight if Needed: Being obese or overweight can pressurize your lower esophageal sphincter. This may make it lose its strength and shape and you may suffer from acid reflux. So, to manage acidity, maintain a healthy weight. Quit Smoking: Nicotine, which enters your body while smoking, may relax your lower esophageal sphincter. This may make you suffer from acidity and heartburn discomforts. Smoking is anyways injurious to your overall health. So, it is wise quit smoking. Regular Exercise: Excess deposition of fats in your body, particularly in your abdominal region, can occur due to a lack of physical activity. Excess belly fat pushes the gastric acid into your esophagus, and you may experience heartburn. So, do yoga, brisk walk for 40 minutes, or workouts at the gymnasium daily to stay fit naturally. Now that you know these easy natural dietary tips and lifestyle modifications to manage acidity discomforts, you can follow them in your routine life. Following a customised acidity diet can mitigate your gastrointestinal discomforts naturally. Expert dieticians, such as health experts at Health Total, can help you have a personalized GERD diet plan to promote good health of your digestive system, manage your weight, and relieve acidity without any side effects. So, get in touch with us online or over a call on 9650684061 and beat acidity all naturally with our personalized acidity diet. 14 Natural Ways To Get Rid Of Acidity Health Total. The post 14 Natural Ways of Ridding Acidity appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/14-natural-ways-of-ridding-acidity/?utm_source=rss&utm_medium=rss&utm_campaign=14-natural-ways-of-ridding-acidity Are you running out of breath often? Have cough and wheezing deteriorated your quality of life? If you nodded along positively, you might be suffering from asthma. Asthma is a respiratory condition where your airways in the lungs swell and turn narrower, thereby making you experience breathing difficulties. The airways may also produce an excess of mucus. Asthma with its flare-ups may affect your lung health adversely. Continuous wheezing, coughing, and shortness of breath can deteriorate your quality of life. While inhalers and other conventional medicines can offer you relief, you may turn dependent on them and may even experience some side effects. Fortunately, following the right diet and lifestyle modifications can help you manage the condition effectively, naturally, and safely without any adverse effects. Avoiding the foods that trigger asthma and including the foods that mitigate asthma symptoms and promote lung health can make a large difference and help you heal naturally. So, you might be wondering about asthma management with diet, aren’t you? Scroll down to learn about a complete guide on asthma diet. How Can Diet Help Manage Asthma Symptoms? Eating nutritious, fresh foods is not just beneficial for your overall health but also effective in managing your asthma. A shift from a diet rich in fresh fruits and vegetables to one containing a lot of junk and processed foods may aggravate your asthma symptoms. Although no particular nutrient or food can relieve you of asthma symptoms, a well-rounded diet comprising vegetables and fruits and having no foods that trigger your asthma symptoms is the key to healing naturally. Such a well-rounded not only helps keep asthma flare-ups at bay but also promotes good lung health, prevents obesity, which is a risk factor of asthma, and meets all your nutritional needs. Check out some of the best foods for asthma patients. 6 Best Foods to Eat To Manage Asthma: Vitamin D Abundant Foods:Deficiency of vitamin D is believed to have a link to an increased risk of developing asthma, particularly in kids and adults. Daily adequate intake of vitamin D with an asthma dietcan help alleviate the severity of asthma flare-ups. Vitamin D is also effective in minimizing upper respiratory infections and promoting healthy lung functions. It occurs in certain foods naturally, and including vitamin D rich foods in the asthma patients’ diet scan help you obtain relief from the respiratory discomforts and prevent flare-ups. So, add yoghurt, egg yolks, mushrooms, breakfast cereals, and fatty fish, such as tuna, mackerel, and salmon to your diet. Vitamin C Food Sources Certain fresh vegetables and fruits are abundant in vitamin C, which helps your body fight toxins that can cause tissue damage. Adding them to your diet can help prevent and manage your asthma symptoms, prevent lung function decline, improve your lung function and respiratory health. Citrus fruits, such as grapefruit and oranges, cantaloupe, kiwi fruits, broccoli, tomatoes, and red and green peppers, are natural sources of vitamin C that form a crucial part of asthma patients’ diet. Vitamin E Food Sources Vitamin E is a powerful antioxidant, which plays a crucial role in treating chronic lung conditions, such as asthma. Regular adequate intake of vitamin E can help in reducing the episodes of asthma in asthma patients. So, add vitamin E abundant foods, such as almonds, hazelnuts, broccoli, peanuts, and fortified foods, such as breakfast cereals to your asthma diet. Beta-carotene Rich Foods Adding beta-carotene abundant foods to your diet can help alleviate the lung inflammation that causes asthma. The anti-inflammatory and antioxidant properties of beta carotene help manage asthma symptoms and improve your health. This crucial nutrient occurs naturally in the red and orange vegetables and fruits and a few more foods. So, add apricots, carrots, squash, leafy greens, and red pepper to your asthma prevention diet. Flavonoids and Selenium Food Sources Anti-inflammatory properties of selenium and flavonoids are beneficial for mitigating asthma discomforts. Flavonoids occur in a variety of fruits naturally. So, add flavonoid abundant fruits, such as apples, grapes, and berries, to your diet. Also, have green and black teas regularly, as they contain flavonoids. Selenium offers anti-inflammatory benefits that help reduce inflammation in asthma patients. It is particularly beneficial to chronic asthma patients. Also, it’s a potent nutritional antioxidant that helps improve respiratory health in asthma patients. Add selenium-rich foods, such as dairy products, cereals, seafood, meat, and eggs, to your diet. Whole Grain Foods:A healthy diet containing whole-grain foods can help alleviate asthma symptoms and manage respiratory conditions effectively. Add whole-grain foods, such as whole oats, buckwheat, and whole-wheat pasta, to your asthma diet 5 Foods to Avoid to Manage Asthma: Eliminating foods that cause inflammation and trigger your asthma symptoms can help mitigate the frequency and severity of asthma effectively. Here’s a quick rundown of foods to avoid with asthma. Foods Containing Sulfites: Sulfites, a preservative in certain foods, in diet can worsen your asthma symptoms. So, it is wise to eliminate foods containing sulfites from your diet. Pickled foods, dried fruits, alcohol, wine, and bottled lemon are some of the foods containing sulfites that you should avoid. Foods Containing Salicylates: Salicylates are compounds often found in spicy foods, teas, coffees, and herb-flavoured foods. In some asthma patients, eating foods containing salicylates can cause flare-ups of the respiratory condition. So, make sure that your asthma diet does not contain foods with salicylates. Fast Foods: A high intake of fast foods or a shift from a diet comprising vegetables and fruits to one having more fast foods may aggravate your asthma symptoms and episodes. So, to keep asthma flare-ups at bay, be sure you avoid fast foods. Foods That Cause Gas A diet that contains foods that cause gas or eating heavy meals pressurize your diaphragm. As a result, you may suffer from chest tightness and frequent asthma episodes. So, limit or eliminate the foods causing gas from your asthma prevention diet. Fried foods, carbonated drinks, onions, and beans are some foods that you can avoid to prevent asthma flare-ups. Artificial Ingredients Food additives, chemical food preservatives, food colourings, and artificial flavourings are present in some processed foods, and they can cause a flare-up or worsen of the symptoms in some asthma patients, who are allergic or sensitive to them. Identify the artificial ingredients that you are sensitive to and eliminate them from your asthma diet. If you are an asthma patient looking to manage the condition with a healthy diet, consult expert nutritionists, such as health experts at Health Total, to get a customised asthma diet. Health Total’s certified dieticians also guide you to manage your weight rightly to improve your relief from asthma. The integrated treatment approach of Health Total’s asthma management with homeopathy and Ayurveda help you heal naturally. For a customised asthma diet and treatment plan, book an appointment with Health Total experts online or over a call on 9650684061 and put a step forward to enjoy a healthy life. The Complete Guide On Managing Asthma With Diet: What To Eat And Avoid Health Total. The post The Complete Guide to Asthma and Diet: What To Eat and Avoid appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/the-complete-guide-to-asthma-and-diet-what-to-eat-and-avoid/?utm_source=rss&utm_medium=rss&utm_campaign=the-complete-guide-to-asthma-and-diet-what-to-eat-and-avoid Have you developed red, scaly patches on your skin? Is itching or burning in the red skin patches affecting your quality of life? If you replied affirmatively, you might be suffering from psoriasis. Psoriasis is an immune-mediated chronic skin condition that causes a rapid build-up of skin cells. You develop whitish-silver scales in thick red skin patches, which may make you experience social embarrassment when psoriasis affects your exposed skin areas. The itching or burning in the skin patches can make you feel more uncomfortable. While you may resort to topical applications and conventional oral medications, you may experience their side effects over time. Fortunately, psoriasis management with customised psoriasis treatment diet, homeopathy, and Ayurveda can help you manage the skin condition naturally without any side effects. Let’s have a look at how to manage the skin condition naturally by following a healthcare plan with lifestyle modifications and a psoriasis diet. Follow Anti-inflammatory Diet:A diet rich in fresh vegetables and fruits, omega-3 fatty acids, and whole grains is an ideal healthy diet offering anti-inflammatory benefits for managing psoriasis. The antioxidant content in fruits and other plant-based food sources is effective in reducing the risk of chronic inflammatory conditions, such as psoriasis. So, including foods rich in antioxidants in your psoriasis diet chartcan help reduce the flare-ups of the skin condition. Add to your diet foods such as cold-water fish containing omega-3 fatty oils, fresh colourful vegetables and fruits, and plant-based sources of omega-3 fatty acids, such as walnuts, olive oil, flaxseeds, and pumpkin seeds. Go Gluten-Free:In gluten-sensitive individuals, eating foods containing gluten can trigger unpleasant symptoms of psoriasis. So, following a gluten-free diet can be anatural treatment for psoriasis. For managing the skin condition, make sure that your diet does not contain wheat, barley, and rye, as these contain gluten which can trigger psoriasis flare-ups. Say No to Alcohol:The intake of alcohol dilates your blood vessels and dehydrate your skin. Having alcohol worsens your psoriasis symptoms. So, it is wise to stay away from alcohol when following a psoriasis treatment diet Limit Sugar:Avoid adding a lot of sugar to your diet, as sugar may worsen psoriasis symptoms. Sweetened beverages, processed foods, and sugary desserts are foods to avoid when following a psoriasis treatment diet. You should also avoid sugary fruit juices to prevent frequent flare-ups. Adopt Detox Diet:Following the detox diet is another effective healthy way to manage psoriasis symptoms. The detox diet has no red meat, sugar, alcohol, gluten, and dairy products, as these foods happen to worsen the chronic skin condition. Preservatives and chemical additives in processed foods may increase your skin sensitivity, cause skin irritation, and may worsen your psoriasis symptoms. So, choose a detox diet to manage psoriasis. Stop Smoking:Smoking is another prominent trigger of psoriasis. Heavy smoking is not only harmful to your lungs and health, but it also puts you at risk of developing psoriasis symptoms. Psoriasis patients may experience worsening of their symptoms due to smoking. To enjoy good health and prevent the risk or flare-ups of psoriasis, stop smoking. Manage Your Weight:Obese and overweight individuals are at higher risk of experiencing psoriasis flare-ups and worsening of the symptoms. This is believed to happen because the fat cells in obese individuals produce certain proteins that trigger inflammation in the body and aggravate the skin condition. Psoriasis managementwith an appropriate diet under the guidance of certified nutritionists can help reduce your fats and attain a healthy weight. So, limit your intake of carbohydrates and fats, eat smaller portions, and do exercise regularly to stay in shape and have healthy skin. Resort to Homeopathy for Psoriasis: Although it’s an alternative system of medicine, homeopathy is quite effective in offering you relief from psoriasis. Homeopathic medicines are prepared from natural sources, so they do not cause any side effects. The homeopathic treatment approach considers not only the physical symptoms of psoriasis but also the patient’s psychological generals, medical history, family’s medical history, the underlying health condition, and other factors to offer a constitutional medicine for the best outcomes. Psoriasis treatment with homeopathynot just addresses and corrects the root cause of the skin condition so it offers long-lasting relief. Homeopathy promotes gentle and self-healing, so it’s one of the best natural treatments for psoriasis. Count on Ayuvedic Solutions:Ayurveda is an ancient medical science that offers natural treatment for psoriasis. It involves plant-based medicines and dietary modifications that detox your body, nourish you, and promote natural healing for sustainable outcomes. So, resort to Ayurveda to manage psoriasis effectively and naturally. Follow Psoriasis Prevention Measures To Avoid Flare-ups: While you follow the customized psoriasis diet chart and homeopathic and Ayurvedic solutions to obtain relief from the skin condition, you should also follow certain helpful tips to manage psoriasis. Here’s a list of easy yet effective tips to avoid flare-ups. Avoid scrapes, bumps, cuts, and skin infections to avoid Koebner’s phenomenon causing psoriasis flare-upsMoisturize your skinDo not pick at the skin patches. Trim your nails.Care for your scalp.Avoid cold and dry weather as it can worsen the symptoms.Soak up some fresh sunlight, but avoid the risk of sunburnManage Stress:Practice relaxation techniques, such as yoga and meditation, to reduce your stress.Stay Active:Do physical activities, such as brisk walks, workouts in the gymnasium, or yoga, daily to stay fit. Regular physical exercises help you maintain a healthy weight and prevent obesity, a trigger of psoriasis. If you are suffering from psoriasis and wish to manage the skin condition naturally, consult expert nutritionists, such as health experts at Health Total, to receive an integrated psoriasis treatment comprising customised diet, homeopathy, and Ayurveda. Such an integrated approach offers you the best natural treatment for psoriasis that helps you heal naturally and enjoy sustainable outcomes. So, waste no time, reach out to us at Health Total online or over a call on 9650684061 and flaunt healthy, radiant skin with our personalized plan for psoriasis management. How To Manage Psoriasis Naturally With Your Healthcare Plan Health Total. The post How to manage Psoriasis Naturally Using Your Healthcare Plan appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/how-to-manage-psoriasis-naturally-using-your-healthcare-plan/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-manage-psoriasis-naturally-using-your-healthcare-plan Polycystic ovary syndrome, which is commonly known as PCOS, is a hormonal, metabolic, and psychosocial disorder that affects the quality of life of women of the reproductive age group. Menstrual irregularity, excess hair growth, obesity, and acne are common symptoms of PCOS. In India, one out of five women in the reproductive age group is estimated to suffer from this condition. PCOS can also affect the fertility of females negatively. Diagnosis and treatment of PCOS are crucial to leading a healthy life. While there are medications for PCOS in the conventional mode of treatment, they come with side effects that again hamper your health. Fortunately, you can treat PCOS naturally by following the right diet for PCOS, homeopathic medicines, and Ayurvedic treatment for PCOS. An integrated treatment approach combining these three scientific therapies helps manage your weight, corrects the hormonal imbalance, regularises your menstrual cycle, improves fertility, and helps you lead a healthy life. Let’s have a quick look at how you can heal naturally by following homeopathic treatment, Ayurveda, and PCOS diet plan How does Diet help Treat PCOS Naturally? Several women suffering from PCOS struggle to manage their weight or happen to be obese. Also, many females having PCOS happen to have greater than normal levels of insulin, a hormone that your pancreas produces. So, regulating insulin is another challenge for PCOS sufferers. Fortunately, the PCOD diet can help you manage weight and insulin levels naturally. Certified dieticians can help you have the best diet for PCOS weight loss that not only enables you to enjoy a healthy weight but also meets your nutritional needs and promotes healthy levels of insulin that make you feel better. Check out some of the best effective PCOD diets. A low GI (Glycaemic Index) Diet:The digestion of low GI foods in our body takes place slowly. So, these foods do not cause an increase in insulin levels as other foods, for instance, carbohydrates, do. So, include nuts, whole grains, fruits, seeds, legumes, starchy vegetables with low GI, and other unprocessed low-carbohydrate foods in your PCOS diet plan.An Anti-Inflammatory Diet:Berries, leafy green vegetables, and fatty fish are some of the best anti-inflammatory foods that reduce inflammation in your body and prevent you from feeling fatigued.The DASH Diet:While the Dietary Approaches to Stop Hypertension (DASH) diet is effective in minimizing the risk of heart ailments, it also helps in managing undesirable PCOS symptoms. Low-fat dairy produce, fish, vegetables, fruits, poultry, and whole-grain foods are key components of the DASH diet. The diet does not prefer foods that are high in sugar and saturated fats, so it helps manage your weight and insulin levels. PCOD diet having mono-unsaturated fats instead of saturated fats is believed to help you lose weight faster than the rest of the diet. How Homeopathy Can Treat PCOS? Homeopathy offers gentle, safe, and effective treatment for PCOS that cause no side effects or dependency on drugs. The homeopathic approach for PCOS treatment considers not just the physical symptoms of the patient but also the underlying condition, psychological make-up, medical history, genetic factors, the use of medications if any, and other factors. Based on these factors, the homeopath prescribes homeopathic medicines that suit the particular patient the best. Natrum Muriaticum, Sepia, Apis Mellifica, and Pulsatilla are some of the common homeopathic medicines that can treat PCOS. Homeopathy treats the patient of PCOS as a whole so it offers long-lasting results. Homeopathic constitutional treatment is effective in dissolving the cysts in the ovaries, balancing the hyperactivity of the glands, improving the functioning of ovaries, and restoring hormonal balance. So, it helps you heal from within. Early diagnosis and homeopathic treatment can offer the best results and you experience speedy recovery from the condition. It may help eliminate the need for hormone therapy and surgical procedure. Also, homeopathic treatment for PCOS improves your chances of conception. It’s one of the most reliable, effective natural treatments for PCOS. How Ayurvedic Treatment Helps Manage PCOS Naturally? Ayurveda is an ancient science of medicine that adopts a holistic approach to managing PCOS. Individualized therapy helps in addressing and correcting the root cause of the condition and restoring the hormonal balance in your body. Ayurvedic treatment for PCOS follows these protocols to help you manage the condition naturally. Detoxification with Ayurvedic solutionsNourishing and strengthening the reproductive system of femalesRestoring the hormonal balanceAddressing the weight or obesity issues and managing insulin levels. Ayurvedic treatment for PCOS involves certain medicinal herbs, therapies, and dietary modifications that address your health issues naturally. Shatavari, Pippali, Guduchi, Kanchar Guggulu, and Varuna are some Ayurvedic herbs that help manage PCOS. Basti, Uttarbasti, Virechan, and Vamana are some Ayurvedic therapies that help treat PCOS naturally. The Ayurvedic experts may also recommend dietary modifications that include: Avoiding refined sugarsMinimizing the salt intakeLimiting or avoiding saturated fatsAdding more whole grains, vegetables, and fruits to your PCOS weight loss diet and exercise. If you are suffering from PCOS and wish to manage the health condition naturally, resort to diet, homeopathy, and Ayurvedic treatment for PCOS from certified healthcare professionals, such as health experts at Health Total. Such an integrated treatment approach for PCOS helps reduce your discomforts, nourish you, restore hormonal balance, promote healthy weight, improve fertility, and help you heal from within without any side effects. For a personalized PCOS diet planand integrated treatment comprising Ayurveda and homeopathy, get in touch with us online or online or over a call on 9650684061 and lead a healthy life with one of thebest diets for PCOS weight loss. How PCOS can be Treated Naturally with Diet, Ayurveda and Homeopathy? Health Total. The post How PCOS can treated naturally using Ayurveda or Homeopathy? appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/how-pcos-can-treated-naturally-using-ayurveda-or-homeopathy/?utm_source=rss&utm_medium=rss&utm_campaign=how-pcos-can-treated-naturally-using-ayurveda-or-homeopathy Ever wonder why strength-training programs are so similar in how they divide the major muscle groups? Common combinations include chest, shoulders, back, arms, legs, core, and back. Although this is not the only way to do resistance training, it is an efficient way to maximize fatigue. It involves combining major muscle groups, Lance Goyke, M.S.C.S. Continue reading to find out which muscle groups are best to exercise together and the best combinations to use. Also, learn how to create a strength training program that suits your needs. Major Muscle Groups
These are the major muscle group and most common exercises to target them. Shoulder (including serratus anterior and pectorals): push-ups, flat bench press, and chest dips. There are two main ways to determine which muscle groups you should work out together. “The classic body split pairs muscles that usually work together to perform key movements (e.g. chest and tris and back in pushing motions, and back and biceps and pulling motions),” Trevor Thieme C.S.C.S.S, Senior Director, Fitness & Nutrition Content at Beachbody. This format is best for serious lifters. Thieme says that the greatest pro to following a classic body-part splitting is the ability to increase training volume and exercise variety. He explains that other training splits are more beneficial for the rest of us. This includes pushing and pulling workouts combined with a leg workout. It also focuses on all upper or low body movements. You can also group workouts according to movement patterns (e.g. hinging, squatting etc. ). Thieme adds that training splits not only reduce the chance of playing favorites (e.g. focusing too much on mirror muscles) but also tend to be more effective in building functional, real-world strength. Exercise with Major Muscle Groups in the Same Day
Thieme explains that working major muscle groups simultaneously “can be a smart strategy to bodybuilders, since that classic split helps maximize each muscle’s training volume — both of which can be key for growth.” Which muscle groups should you exercise together? These are the most well-known and common combinations of muscle groups: Chest, shoulders and backBack and armsLegs & abdominals It is better to focus on two muscle groups during a workout, as it prevents overexertion. Working different major muscle groups on different days, and pairing groups that are either near or work together, can help each group get maximum results while also allowing for maximum recovery and rest. You could work your entire body if you lifted weights. For weightlifters, do muscle group exercises
Goyke explains that straight sets are the standard way to do a workout. This is where you complete one exercise before moving onto the next. There are many other methods to train major muscle groups. Thieme says, “These training strategies don’t require more, they’re just more different and each one has its own benefits.” Push-pull exercises
This workout unites muscle groups that perform the same actions. For example, “pulling” moves target the biceps and back. “Pushing” moves focus on the chest, shoulders and triceps. Workouts that are not antagonistic
Antagonist and antagonist muscles work in opposite directions, so one muscle is contracted while the other is relaxed. These include the quadriceps, quadriceps, hamstrings, quadriceps, triceps, biceps, triceps, and lats. Goyke says that both push-pull and antagonistic workouts “are meant to accomplish more overall work in a shorter time.” Supersets
A superset is a series of exercises that are performed back-to-back, instead of being restrained between them. Goyke says that supersets are made to do more work in a shorter time and often cause more fatigue. This is not something you would do if your goal is to lose the most weight. Workouts for the upper or lower body
This is a workout that targets the whole upper or lower body. These allow for greater fatigue, according to Goyke. He also said that this is his preferred training method for most of his clients. Bottom line
You don’t have to worry about which muscle groups you should work out with – or follow a strict training schedule. Thieme advises, “If you want to maximize your training program’s effectiveness, you will choose two training splits that you alternate between week to week.” He adds, “Doing this will help ensure your program has the correct amount of exercise variety as well as workout frequency to enable you to achieve your goals.” You could also let Joel Freeman, an expert in fitness planning, do it for you. LIIFT4 eliminates the guesswork from your workouts. It transforms your body in just four days by combining intense cardio and heavy lifting. You’ll never be bored with 32 different, real-time workouts. The Beachbody Blog: What Muscle Groups Should You Work Out Together? Did you miss our previous article… The post What Muscle Groups are Best to Work Out Together appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/what-muscle-groups-are-best-to-work-out-together/?utm_source=rss&utm_medium=rss&utm_campaign=what-muscle-groups-are-best-to-work-out-together Metcon, or metabolic conditioning, is a term that you have probably heard about in relation to a class that offers circuit training. This allows you to simultaneously build strength, muscle and cardiovascular conditioning. However, metabolic conditioning can encompass a variety of approaches to building cardiovascular fitness. These include low-intensity steady-state (or LISS), high-intensity interval (or HIIT) training, and the Tabata Protocol which is a particularly fiendish approach for HIIT that can leave elite athletes in a puddle. Here are some guidelines on how they work. What is Metabolic Conditioning?
Metabolic conditioning, also known as “cardio” or cardiovascular training, is a broad term that refers to a variety of exercises that focus on improving your heart health and performance. It is designed to increase your ability and speed up your ability do large amounts of work quickly. What is the point of so many forms of cardio conditioning available? You may have noticed in biology class that there are three main ways your body supplies energy to your muscles. These are the oxidative and glycolytic pathways or energy systems. Although all three systems are nearly constant in operation, different activities can cause your body favor one system over another. Oxidative
The oxidative or aerobic pathway is the slowest but most durable of all three energy pathways. We are fundamentally aerobic creatures. This system runs in the background even as you read this sentence! Regardless of what activity you choose. The oxidative system can be emphasized with low- to medium-intensity activities such as walking, cycling, and hiking. However, it is also active during strength training exercises, where you are able to recover between sets. Oxidative workouts are ranked around a six- or seven on a scale of one to ten effort — with 10 being the most difficult. Glycolytic
The glycolytic system, which is faster and more exhaustible, is most active when you do medium-high-to-high-intensity activities such as sprints lasting 30 to 90 seconds, lap swimming of 20-50 metres, high-intensity strength training circuits or other forms HIIT. The effort level is around eight to nine out of 10. Phosphagen
The phosphagen pathway is, in short, the most efficient and powerful energy path, and it’s the fastest to exhaust. This is especially true if you do all-out efforts that last less than ten seconds: a 50-meter sprint, a 10-second shuttle run or a high-jump or long-jump or any other single-and-done activity. The effort level is 10. Go as fast as you can. A comprehensive conditioning program must include at least some work on each of these energy systems. How to work your different metabolic pathways
These workouts can include a variety of activities such as cardio training, jumps, throws and strength-training exercises. There are two things that should be considered: that the movements you choose put a significant strain on your heart and lungs. Also, that you can safely perform the movement even when fatigued. Bear crawls are better than heavy deadlifts. Coaches and trainers often describe met-con exercises with work-to rest ratios. The shorter the rest period, and the longer the work period, the more your body favors your oxidative system. Your body will emphasize the phosphagen side of the spectrum the shorter and more difficult the work period and the longer the rest periods. Workouts that focus on the glycolytic pathway are somewhere in the middle. Some examples: A 10 minute work session at 70% effort followed by a one-minute rest would be an “oxidative” workout that is good for building endurance. These are only guidelines. These are not the only energy systems that work in isolation. Different people will respond to different types of exercise. A marathon-distance race is primarily oxidative for the average person. However, for elite runners who are trying to break the personal record, it would be heavily metabolized. A walk around the block for most people is low-level oxidative exercise. However, if you are very heavy, or have been sedentary for a while, it might become quickly glycolytic to take a walk. Different types of exercises also put different demands on your ability and speed to recover. Although you can do oxidative (LISS), workouts multiple times per week without any side effects are possible, glycolytic (HIIT), and phosphagen (PHS) workouts put greater demands on your body. Many trainers suggest that you limit your HIIT workouts to two per week. There should be a few days of recovery or other types of work in between. Metabolic conditioning does not really increase your metabolism’s speed. These workouts increase your metabolic flexibility by forcing your body on different energy systems. Circuit Training
You can do any type of metcon workouts by doing one cardio-type exercise, such as swimming, sprinting, or jumping rope. But you can also work your cardiovascular system more effectively with multiple movements done in a circuit that has little rest. This is the first thing most people associate with “met-con.” Although there are many classic met-con workouts that fitness professionals talk about and compete in, it is easy to make your own based on your preferences and what equipment you have. Here’s how… 1. For large muscles, you can choose a set of simple or compound exercises. These moves could include: Free-weight exercises include dumbbell overhead pressesbodyweight movements like air squatsjump variants, such as skater jumpsor box jumpsthrows. You shouldn’t do high-skill moves like deadlifts, barbell snatches or cleans, isolation moves such as dumbbell curls and lateral raises, or any other move that you are unable to safely perform when fatigued. 2. You can arrange the moves in a way that makes sense. For example, you could alternate between moves that target the upper and lower bodies, between moves that are performed on a mat or those that you do standing, or between cardio-type and strength-focused moves. Or, you could place them on a scale that ranks from the lowest to the highest intensity. 3. The workout can be arranged using time parameters (say 45 seconds for each station) or reps (20 reps per movement, for example). You can choose how long you will rest between circuits (either 10 seconds, 20 seconds or 30 seconds –ideally, it’s very short). Next, choose the total number of circuits that you will perform. This is what makes metcon workouts flexible and challenging. The harder your workout will be if you do more reps per move and move faster between exercises. Metcon Workout Examples
There are a few special approaches to met-con circuits: EMOM, or “every minute on every minute”
This system allows you to choose one move or a series of moves and then perform a set amount of reps for each move at the end of each minute of your workout. Let’s assume that your moves include the kettlebell swing and bodyweight squat. A 70% effort is recommended for each move. Let’s just say that you do ten swings and fifteen squats. You also do eight pushups on the knees. You can set up your gear — mat, kettlebell, towel, water — so that you are able to reach all you need easily. You can place a digital or secondhand clock anywhere you can see it. Perform ten swings using the timer. Next, take ten swings with the kettlebell and then rest for the remaining minute. Perform 15 bodyweight squats when the next minute starts. Next, do eight push-ups on the knees. For a challenging 21-minute workout, rest for the remainder of the minute and then repeat the entire sequence seven more times. You can choose the exercises, reps, and timeframe that you want. Just make sure you are performing exercises with perfect form using resistance levels you can manage but still challenge you. EMOM has some advantages: You can change the intensity of the circuit at any point. This approach allows you to set a timer that will be set for a specified period of time, such as 20 minutes. You would perform the following: ten rounds of swings, 15 pushups, and 15 squats. Rest as necessary. Even when you are asleep, the clock continues to tick. It can be brutal, but you have the option to rest at any point — even in the middle of the set — and continue your pace. You can easily track your progress with AMRAPS, just like with EMOM exercises. Simply note how many rounds (or portions thereof) you have completed and then try to beat it the next time. Another variation on AMRAP is “as much reps as possible”. This means that you do each exercise for a time (say 30 seconds) and try to complete as many good-form reps within that time period. What is metabolic conditioning and HIIT different?
HIIT (high-intensity interval therapy) is a type of metcon where you only do one exercise throughout the session. This includes hill sprints and burpees as well as Airdyne sprints and stair sprints. You’ll again be working with a specific distance, number or time constraint — for example, 300 yards (for a sprint), twenty reps (for burpees), 45 second (for an Airdyne Sprint). You must rest after each sprint for a set amount of time, usually 2-4 hours, and then you can go faster or slower with each set. What is metabolic conditioning like Tabata?
Tabata Protocol, an unusual method that doubles your rest time, has a work period of 20 seconds. This means that you cannot fully recover between work periods. The classic Tabata protocol requires you to sprint (or cycle or row) at 100% effort for 20 seconds. You then rest for 10 seconds and continue the cycle six to eight more times, totaling four minutes. You’ll be amazed at how much time it takes to complete this task. In just four minutes, a group elite speed skaters was exhausted by the original study of this technique (performed in Japan in 1996). Why you shouldn’t do high-intensity metcons too often
When they are at their most intense, met-con workouts may feel like a cup of strong coffee. They can wake you up and keep you awake for hours. They are fast, efficient, and fun. You might find yourself tempted to try them five days per week. Do not do it. Your muscles and cardiovascular system are being pushed into the red zone repeatedly. You’ll eventually stall, or worse, get hurt. This type of exercise can be done twice a week. High-intensity workouts can make you sore and stiff. Therefore, spend some extra time after your workout practicing recovery techniques like deep breathing and foam rolling. These movements will help relieve tension and flush metabolites from your muscles. They also aid in downshifting after all the intense thrashing. What You Need to Know About Metabolic Conditioning. The Beachbody Blog. Did you miss our previous article… The post What You Should Know About Metabolic Conditioning appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/what-you-should-know-about-metabolic-conditioning/?utm_source=rss&utm_medium=rss&utm_campaign=what-you-should-know-about-metabolic-conditioning |
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