Fitness and Health Article

Facts and Importance of Squats

Squatting is a fundamental human movement that we should all be able to do in our daily life. The squat is an isolated representation of the human neuromusculoskeletal system, it must be used on a regular basis to keep it from stiffening up and breaking down.
We are all born with perfect mobility but we lose it over a period of time due to our busy schedule.
Most of us without knowingly we hinge at the hips and sit back with a neutral spine and toes pointing forward. Squatting doesn't need to be taught but as we grow up we need to learn it again for proper posture.

a. The deep squat is a perfect way to maintain hip and knee mobility. Practising the deep squat daily ensures that you keep your hips and knees flexible.
b. The deep squat is also key to keeping your knees healthy. 
c. The difference in force on the knees between 70°, 90°, and 110°. 
d. Deep squatting will also lead to increased activation of the glutes, hip musculature, hypertrophy of the muscles and ultimately improved functionality and athletic performance. 

How to bulk up your body in the Health Centre / Best GYM Near by?

I recommend 
1. Training: Stick to compound movements ( i.e squat, deadlifts, bench press) as the main focus along with training is both rep ranges of hypertrophy and strength training.

2. Macros / Caloric Intake: Mainly we are either reducing carbs and fats  (200 -300 caloric surplus) to cut or increasing carbs and fats to bulk. Again it's going to differ per individual, you will have to figure out how much fuel is necessary for your workouts along with hitting your composition goals.

3. Protein: The higher is your protein intake can be as your body is more adaptable to utilizing protein We do not need as much protein while building, where we are in a surplus the body as optimal in using this macro as a resource (07- 1 gram of protein per lbs of body weight). 
Why stretching is important after the exercise?
Stretching keeps the muscles flexible, strong and healthy, and we need that flexibility to maintain a healthy range of motion in the joints. Without stretching the muscles shorten and become tight. Over a period of time when we call on the muscles for activity, they are weak and unable to extend all the way. 

Stretching once a week won't magically give you increased flexibility. You'll need to do it over time and remain committed to the process but trust me, you'll see and feel the difference of better flexibility. More importantly, you feel it, and set a goal for yourselves to work on your flexibility, so hire a personal trainer to learn more about the importance of stretchings after the workout. 
Health benefits of Cold Water and Hot Water after the fitness workout in the Gym. 
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Difference between Hot Shower and Cold Shower
Cold water prevents cold / Hot water reduces tiredness.
Cold water tightens the skin / Hot water reduces a headache.
Reduces tension in mind / Relaxes the muscles.
Stimulates the immune system / Relieves of nasal congestion.
Accelerates metabolism / Opens pores and cleanses the skin.

Is your blood pressure is high?  

Cardiovascular disease is one of the cause of death in the world. High systolic blood pressure is a modifiable risk factor for cardiovascular disease. Blood pressure is managed through the use of various pharmacological interventions. 

Exercise has a wide range of benefits for the cardiovascular system and helping to reduce the risk of disease. Different kinds of exercise it was found that both endurance and resistance exercise combined was the most effective. But looking at this data doesn't tell us that you should stop taking your blood pressure medication and start exercising, but it does tell us you should have a discussion with your primary care or certified fitness trainer about using exercise in the gym to help in lowering your amount of medication usage. If you aren't currently on medication, you can do exercise to help in reducing your risk of cardiovascular disease and medication in the future.

Twenty Tips to Getting Skinny - Fitness Trainer

If you’d like to get skinny fast, you’ve probably tried almost everything. Instead of following the latest weight loss craze, commit to researching and using the best possible information you can.

To get you started, here are 20 foundational tips to a healthy diet and exercise filled lifestyle:

1.     Eat more meals, not fewer. Shoot for 5 to 6, but make sure to make them meals with fewer calories than a large meal.
2.     The intensity in your exercises matters more than duration.
3.     Do any cardio that gets your heart going.
4.     When exercising, make sure you are doing something fun.
5.     Consistency and persistence are the most important ingredients.
6.     Don’t avoid carbs – you need them for energy.
7.     Omega 3 fatty acids are very important for your diet – don’t avoid fats totally.
8.     Protein will fill you up and give you energy, so eat plenty.
9.     Lean meats are the best source for protein.
10. Add weight training to your routine. You’ll feel better, look better, and burn more calories.
11. Losing weight isn’t about losing pounds – it’s ultimately about losing fat, not muscle or water.
12. When weight training, make sure to give your body adequate rest.
13. Drink plenty of water to stay hydrated.
14. The first pounds you lose on a new diet will be mostly water weight and glycogen – don’t rest on your laurels, as this can come back easily!
15. Think of your diet as a lifestyle change, not as a temporary thing!
16. Most people who lose weight gain it back. Don’t let this be you.
17. Make your new behaviours into habits, things you will do for the rest of your life.
18. Don’t starve yourself! This is a great way to shoot yourself in the foot.
19. Make sure to have a diet balanced with all the nutrients, vitamins, minerals, and antioxidants your body needs.
20. Avoid empty calories, especially those found in sugary drinks like soda. Substitute water and diet drinks for these sugared beverages whenever possible.

Immune System Boster Foods - By Personal Trainer
     Nutrient deficiency is the most commonly noted reason for immune malfunction. People in third world countries are more prone to epidemics and other common illnesses than people in developed countries around the world. The reason for this can is that third world counties lack proper food or face malnutrition. There exists a direct relation between your food intake and the immune system. A well balanced and healthy diet indicates a healthy immune system. The immune system performs a heavy duty job and thus requires proper fuel injection to meet its needs. Your immune system fights off the invasion of germs and bacteria into the human body. Not just this, it destroys the germs and produces chemicals to carry out this fight. Hence to perform these multitasks, getting the right nutrients can provide the immune system with what it wants. 

 Omega-3 fatty acids: these fatty acids spring from flax oil and fish fat. They help in the creation of white blood cells which fight against the bacteria. You can add these to your diet to improve your immune system. 

 Zinc: can be found in foods such as meat, pumpkin seeds, mustard, eggs, poultry and seafood. It provides your immune system with the ability to fight against the flu and cold. Also, this mineral adds to the body’s ability to produce more white blood cells. These cells are also known as killer cells for they kill the cancerous germs putting up a massive fight waving off cancer. Zinc also increases the production of antibodies. 

 Vitamin E: is sure to bolster your immune system. This vitamin is found abundantly in most of the green vegetables especially the leafy ones. But the substances oozing with vitamin E are nuts, sunflower oil, corn oil, soybean oil and seeds. Vitamin E enables the immune system to put up a fight against cardiovascular diseases. With passing time the immune system gets weaker and vitamin E has the power to refurbish your immunity.

 Vitamin C: citrus fruits happen to be the best source of vitamin C. It is also found in many vegetables such as tomatoes, broccoli, green beans, turnips, green peas, etc. Like vitamin E, the major function of vitamin C is to increase the production of white blood cells that fight germs. And it’s a very strong immune booster also. 

 Garlic: Just like its strong taste, garlic very strongly improves the immune function. Garlic augments the production of killer cells and antigens. It fights against cancer and infection, improving the overall efficiency of the immune system. Selenium: it is believed to strengthen the white cells. Selenium also allows the free movement of these cells. This mineral is richly found in lobsters, shrimps, vegetables, whole grains, tuna, brown rice, egg yolks and cottage cheese.


Importance of sleep after workout

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