Aerobic exercise with weight training helps prevent type 2 diabetes

Japanese women who engaged in aerobic exercise with weight resistance training developed type 2 diabetes less often than those who exercised less frequently, according to findings from a retrospective cohort study published in the Journal of Diabetes Investigation.

“The onset of type 2 diabetes is not only related to genetic factors, but also to environmental factors, especially lifestyle, and proper diet and physical activity are critical to delay and/or prevent its onset,” Susumu S. Sawada, PhD, professor in the school of sport sciences at Waseda University in Japan, and colleagues wrote. “Hence, it is important, in the consideration of effective measures, to identify the necessary components of diet and physical activity for the prevention of type 2 diabetes.”

Sawada and colleagues examined data from the Curves Japan Study on 10,680 women (mean age, 57.8 years; mean BMI, 23.2 kg/m²) who were enrolled as members in Curves fitness training facilities in Japan from July 2005 to July 2010. The women took part in 30-minute combined aerobic and resistance training programs, which consisted of 24 minutes of combined exercise and 6 minutes of stretching. After a median follow-up period of 5 years, participants completed questionnaires about their medical history currently and at enrollment and to report whether and when they were diagnosed with diabetes.

At follow-up, 166 participants had received a type 2 diabetes diagnosis.

Read continue.x

The Best Exercise For Your Body In Your 20s, 30s And 40s

Yeah, you know that exercise can upgrade every aspect of your health. A major worldwide Lancet study estimated that physical inactivity is responsible for six percent of coronary heart disease, 10 percent of breast cancer and 10 percent of colon cancer. On the flip side, 150 minutes of physical activity per week can extend your life by as much as five years, a study in the American Journal of Preventive Medicine shows. Adjust your workouts over the years to give your body what it needs. Here’s how…

In your 20s

Your bones: Bone mass in your hips and spine peaks in your mid to late 20s, says Peter Woodgate, an exercise physiologist. Build bone now and you will have some to spare later, lowering your chances of osteoporosis. The best bone-building moves, Woodgate says, are moves that force you to bend at more than one joint: add squats, lunges, rows and presses to your routine.

In your 30s

Your stamina: This is no decade to be lazy, it’s time to put your lungs and heart to work for future pay-off. Try this workout: warm up with a five-minute walk. Sprint for 30 seconds. Walk or jog lightly for up to 90 seconds. Repeat x 10.

In your 40s

Your muscles: After 45, most women who don’t lift weights start losing muscle, mostly from the lower body. Less junk in the trunk may sound good, but decreased muscle mass leads to a slower metabolism. Keep power levels high with jump squats. Do three to four sets of six reps, resting one minute in between sets.
Source

How Much Exercise Kids Really Need

The Basics

Kids age 6 and up should be active for about an hour a day. That doesn’t have to be a structured sports practice or gym class, though: recess counts, and so does active play like goofing around on the playground or having a snowball fight. Even short bouts of exercise count, so it’s fine to add up all the movement kids get in a day.
As kids approach adolescence, they tend to slow down and exercise less. Sure, some might get plenty of exercise time as part of sports teams or classes, but otherwise they start falling into the same habits as you and me: sitting at a desk all day, loafing on the couch in the evening.
Kids from age 3 to 5 should be active throughout the day. The new guidelines suggest three hours. That sounds like a lot until you turn off the TV and take the iPad away, and realise that little kids gravitate toward crawling and jumping all over the place as they play with their toys.
The new guidelines don’t include babies, but the Society of Health and Physical Educators has some suggestions. Infants should interact with their caregivers in a variety of settings (take that kid for a walk!) and should have safe places to move around.
So it’s good to put the kid in a baby-proofed space with some toys, for example, even if they’re perfectly happy strapped into a swing or bouncer. And give them opportunities to work on whatever actions are developmentally appropriate: for example, tummy time for little ones who are working on holding their head up, and rolling.

Vigorous Aerobic Exercise

As a grown-up, I know when I’m doing easy exercise (walking to the store) versus vigorous exercise (running intervals at the track). Kids also need a mix of moderate and vigorous exercise, and the guidelines suggest that if you can chat easily while you do it, it’s not vigorous.
At least three days a week (which can be part of the daily 60 minutes), kids age 6 and up should do vigorous exercise such as...

• Preschoolers: running games like tag, swimming, riding a bike or trike, dancing
• School aged kids: any of the above (at a level that feels hard enough), plus running, jumping rope, skiing, and sports like soccer or martial arts
• Teenagers: same as school aged kids, although their preferred sports may differ

Bone Strengthening Exercise

Most of our bone mass is formed while we’re teenagers, so exercise that strengthens the bones is especially important. Fortunately, that just means exercise where we support our own weight, like standing rather than sitting. Bone grows stronger with (safe) impact, like running, skipping, and jumping. Kids 6 and up should do bone strengthening exercises three days per week, as part of their 60 minutes.
Here are a few age-appropriate suggestions:

• Preschoolers: hopping, skipping, running, gymnastics
• School aged kids: all of the above, including jumping rope, plus sports that involve quick changes of direction (like soccer)
• Teenagers: running, jumping rope, and more of those soccer-type sports

Source

And You Thought That a Flexibility Massage Chair Is Only for Physical Relief?

Whether it's your sore shoulders, aching back, stiff neck muscles, or foot pain, you must have thought how a daily expert massage at home would make your body feel fresh and young again. Well, relief from pain, muscle tension, or an injury are all excellent reasons to have a massage chair, however, what you may not have realized is that a massage therapy by a flexibility massage chair can go much beyond treating physical pain to deliver exceptional benefits that dramatically improve your emotional health.

Today’s ultra-sophisticated massage chairs, integrated with advanced sensors, heaters, and rollers, are not just for the body anymore. Here’s how you can leverage the superlative benefits of an innovative massage chair to uplift your emotional health.

A Massage Chair for Stress Relief Improves Your Mood

There are times when we all feel terribly upset about certain incidents in our lives. Although we can’t alter the source of such emotions, however, with the help of a massage chair for stress relief, we can effectively control how we react to scenarios that bring those depressing feelings. Numerous medical studies have shown that negative emotions such as anger and frustration are caused by excessive stress. By freeing us from fatigue and tiredness, a massage chair for stress relief elevates our mood and boosts emotional health. 

A Massage Chair to Overcome Fatigue and Tiredness Empowers You With Better Decision-making Capabilities

When we feel sad or depressed, we usually have a difficult time making crucial decisions. By using a massage chair to overcome fatigue and tiredness, you can drastically raise your mental energy level in a few minutes, which heightens the ability to make better decisions. Sit in your flexibility massage chair for ten to fifteen minutes before going to bed, and see the difference for yourself in the next morning. More likely, you will be able to skillfully deal with challenging situations with a more relaxed and rejuvenated mind.

A Massage Chair for Stress Relief Increases Focus

Overwhelming negative emotions, such as severe anxiety,  depression, or sadness, decreases a person’s ability to act rationally. Pessimistic emotions can obscure our judgments, which reduces our mental strength, and our capacity to focus on important issues. Sitting in a massage chair for stress relief can adequately intensify the blood circulation all across your body, enabling an efficacious flow of highly oxygenated blood into vital organs, tissues, and muscles. High oxygen level in the bloodstream promotes emotional health, helping your mind to stay energetic and focused. 

Source

40% Off on TAC-400 ® Commercial Motorized AC Treadmill with Android & iOS App

TAC-400 ® Commercial Motorized AC Treadmill with Android & iOS App

The TAC-400 AC motorized treadmill from Powermax Fitness is a great solution for getting a gym workout at home and office! The 4.0 HP AC Motor offers a smooth ride while the LCD display tracks your distance, time, speed, calories burned, heartbeat and fat measurement. The unique features and performance shown by this treadmill have attracted many customers.

Motor	4.0 HP AC Motor
Max User Weight	120 Kg
Running Surface	53.5 X 18.7inch / 1360 X 475mm
Inclination	0% to 18% Auto Incline
Speed	1.0-18.0 km/hr
Shock Absorption / Cushioning	Octo Flexi rubber cushion with double layer running board for better shock absorption to reduce stress on your joints.
Running Belt	3.2 mm Diamond strip Anti-static running belt.
Rollers	Precision-machined, steel crowned rollers keep belt centered and running smoothly to reduce noise and wear.
Display	7” Blue LCD display with 400m track UI
Console Functions	Time, Speed, Distance, Calories, Pulse, Incline and BMI
Connectivity	Bluetooth for Android & iOS App, USB for charging & AUX input
BMI / Fat	It helps to know whether your fat is healthy or not
Program	3 Modes & 12 Pre-set Programs
Heart Rate Pulse	Yes
Foldable	Hydraulic Softdrop System (HSS)™
Fan	Cooling Fan
Speaker	Yes
iPad Holder	Yes
Other Features	Wheel for transportation and Easy to Install
Input Power Supply	240V ± 10%

Buy Now

Read More About Treadmills

10 reasons to exercise during chemotherapy

1 Exercise helps your mental health...

Exercise is one of the most effective ways to improve mental health. It helps to relieve stress, improve self-esteem and reduce symptoms of anxiety and depression.

When we exercise, the brain releases endorphins. These endorphins are chemicals that help to elevate mood.

2 It can also reduce pain...

A cancer tumour may cause pain by pressing on bones, nerves, soft tissues and other organs in the body. Endorphins released during exercise can act as an analgesic and reduce the perception of pain.

3 It reduces fatigue...

Cancer related fatigue is a common and debilitating side effect of cancer treatment. It is a feeling of tiredness that is not relieved by sleep or rest. It is multifactorial and can be physical fatigue, cognitive fatigue and emotional fatigue.

4 It improves sleep quality...

Sleep disturbance is another common problem faced by patients during chemotherapy. Getting a full night's sleep is vital to allow the body to heal and recover. Physical activity triggers an increase in body temperature. After exercise, the body temperature drops. This change in body temperature may help promote sleep and reduce feelings of anxiety and depression.

5 It improves physical function...

Maintaining physical ability levels and good physical function is tremendously important during chemotherapy.

Preserving as much muscle as possible during treatment will enhance recovery rates after treatment is completed. This can be achieved with resistance exercises, incorporating weights or performing bodyweight exercises.

6 It increase effectiveness...

There is new preliminary evidence that exercising during chemotherapy may result in improvements in completion rates of chemotherapy and return to work. Exercise results in increased blood flow in the body. Chemotherapy is transported via the blood stream.

7 It helps with balance...

Chemotherapy may cause a feeling of numbness, pins and needles in the hands or feet, or both; this is called peripheral neuropathy. Peripheral neuropathy can affect balance as well as the ability to complete manual tasks using your hands.

8 Maintains your bone density...

Chemotherapy causes increased bone resorption and results in reduced bone mineral density. This loss may be increased further if treatment is combined with hormonal therapy.

9 It improves memory ...

"Chemo brain" is a term used to describe the thinking, concentration and memory issues that patients experience while undergoing treatment and after treatment. Personalised exercise programmes have been found to significantly improve these symptoms of cognitive impairment.

10 Quality of life improves...

Chemotherapy drugs can affect the heart, lungs and other organs in the body. It can increase your risk of developing cardiovascular disease and lung conditions. Cardiovascular disease is one of the leading causes of death in cancer survivors. Aerobic exercise strengthens the heart and lungs and can help reduce and prevent development of these significant secondary conditions. Exercise therefore helps people to live longer and with a higher quality of life.

Original article

How to achieve your fitness and fat loss goal by getting the right exercise bike at your home

What makes the exercise bikes perfect for everyone?

Ever thought what makes the exercise bikes so popular in the fitness industry? First of all, you should understand that it is made for everyone and it is considered as one of the sleek and powerful equipment for any kind of exercise at your home. You can definitely at the biking exercise to your routine whether you are looking for fat loss goal or you want to go for muscle building. Powermax exercise bike is considered as one of the perfect equipment to burn calories in the easiest way.

It is true that everyone is not comfortable with heavy weight lifting for any kind of fitness or fat loss goal. Most of the people do not have much time to go out for running and jogging every day. Here come the real benefits of using the exercise bikes for your routine because you can use it anytime whenever you have free time at your home. A good exercise bike is made for everyone and it will give you lots of customization options so you can adjust it according to the body weight, height, posture, and intensity of the exercise routine at your home. Because of all these reasons, exercise bikes are considered as the perfect equipment for home exercises to achieve any kind of fitness goal.

Benefits of using the exercise bike for fat loss goal:

It is true that fat loss is one of the primary goals for most of the people who start exercising. At the present time, most of the people are living a busy and stressful lifestyle and they are unable to give time to exercises for running and gym for any kind of fitness goal. If you are also an office going person and have limited time for exercise, you can definitely go for the best exercise bike and can avail its amazing benefits for your regular exercise routine. If you are using the perfect exercise bike at your home, it will definitely help you in the following ways for your fitness goals:

Burn the calories with regular exercises:

The exercise bike is considered as the perfect fat and calorie burning machine that you can use at your home. With its adjustments and settings, you can go to the toughest level according to your fitness level and can set the new goals every day to burn more calories in your free time at your home.

Perfect for the whole body exercise:

In the market, several kinds of exercise bikes are available and you can definitely go for the models like upright stationary bikes or dual action stationary bikes where you can include the exercises of the upper body with your lower body. The certain models of this equipment are known to provide freedom for full body exercise to get rid of extra body fat in the minimum time.

Some of the easiest exercises for fat burning:

For the beginners and the people having so much weight, weightlifting and running exercises can be hard in the beginning. On the other hand, you can definitely use a gym exercise bike as the perfect way for some of the easiest exercises for fat burning. It will start your routine of exercise and will give you more activeness and you will definitely burn more calories with it.

Read full article

Top 10 Reasons You Don't Exercise

10. You Really Hate to Exercise

Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, your body gets stronger and you may even start to like it.

9. You've Tried to Exercise but You Keep Quitting

People often quit working out for a variety of reasons:

• Doing too much too soon - Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out.

8. You Can't Afford a Gym Membership

There's no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:

7. You're Not Seeing Any Changes in Your Body

Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react.

6. You Don't Know How to Exercise

This is a popular excuse, but it won't fly what with the wealth of information at your fingertips.

5. You Want to Exercise but You Have to Take Care of the Kids and Family

You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy.

4. You Can't Seem to Stay Motivated to Continue Working Out

If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire.

3. Exercise HURTS! 

You don't have to hurt yourself to reap the benefits of exercise.

2. You Can't Make the Commitment to Stick to an Exercise Routine

When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming.

1. You Don't Have Time

Physically inactive people have just as much free time as exercisers, so you can chuck this excuse.
Source

How to age well through exercise

Studies have reported that progressive resistance training and nutrition have been effective in slowing the loss of muscle mass. Here are a few recommendations to slow the rate of muscle loss in one’s middle age.

• Perform progressive resistance training: Include movements that involve big muscle groups such as hip/knee/ankle/shoulder extensors and flexors. Keep the load low and gradually build volume, performing two to three sets of eight to 10 repetitions with control (technique is key, therefore supervision of a qualified coach will be important).
  
• Add progressive balance and coordination exercises: Mindful movements that are commonly seen in yoga, tai chi and pilates can be incorporated. But movements should be progressed gradually based on individual competency and the structure of the joints. Remember, everyone’s virabhadrasana (warrior pose) may not look the same due to the structure of the hip and pelvic joint and/or competency level.
  
• Diet: Add enough protein, essential fats such as omega-3 in your diet along with important micronutrients such as calcium and magnesium. Make sure overall energy intake is adequate.

How to age well through exercise

Several factors influence ageing. Physiological conditions (that is, not suffering from major illnesses and the ability to function without depending on others), social and psychological well-being can all play a role in overall quality of life. Over the years, many clinical trials have confirmed that exercise can be very effective in positively influencing the overall quality of life.

However, exercise is one aspect of the overall, bigger movement framework. So instead of having a set mindset regarding exercising, we should rather seek opportunities to move consistently well. Here are a few important movement strategies…

• Explore different movements: Instead of relying on moving a set way to get your exercise dosage, try and include various movements. For example, some people get so obsessed with long-distance running and walking that they lose the opportunity to explore other movements. Learning new movement skills can help with cognitive brain development and also keep things less monotonous. In addition, there can be less wear and tear on the joints, provided movements are performed well.
  
• Quality over quantity: Movements should be gradually progressed, emphasising on quality. Remember, it is better to be consistent rather than going hard for a month and then not doing anything the following month. Further, most injuries happen when we add too much stress too early, as a result the body breaks down. This can negatively impact the overall quality of life.
  
• Measurements: Measurements such as calories burnt and steps count keep a track of our daily activities but one should not be obsessed with them. Many people tend to go through guilt trips when they do not exercise for a set duration of time. They do not realise that even if they break the total duration into shorter sessions throughout the day they can still get the same benefit.

Source

Top 5 Massage Chair to Buy in India at Cheap Price

Want to get relax from body pain? Here is the solution. There is a number of equipment available that you can own at your home and use at your convenience and lowest price.
Here are Top 5 Massage chair to buy in India at best Price-

1. Indulge iS-7R Luxurious Rocking Massage Chair

Specification

• Detect shoulder position automatically
• 4 rollers mechanism and C massage rail on the back, integrating kneading,  tapping, percussing and shiatsu.
• 3 levels of intensity are adjustable and 3 back massage range are adjustable
• Airbags for thigh and buttock, 3 levels of intensities are adjustable
• Kneading for calve , and it can be turned to roller massage foot
• APP and wireless controller for operating massage chair

2. Indulge PMC-2000 Elegant Massage Chair

Specifications

Product Name	Indulge PMC-2000 Elegant Massage Chair
Model No	PMC-2000
Available Color	Black
Purpose of Use	Massage Chair - relaxing muscles, Moving, Improving blood flow temporarily alleviate joint pain, enhance detoxification
Massage Modes	Manual Modes : Full and Partial Adjustment, Kneading, Knocking, Kneading + Knocking, Pressing, Tapping, Heating, Thai Stretch, Roller, Speed Adjustments, Massage Width & Point Adjustment, Air Bag Strength Adjustment, Backrest & Leg rest Adjustment
Programs	4-Auto Programs : Refresh, Relief, Relax, Recreation

3. Indulge PMC-2526 Massage Chair / Zero Gravity

Specifications

Product Name	Indulge PMC-2526 Massage Chair
Model No	PMC-2526
Available Color	Porsche Black and  Champagne
Purpose of Use	Massage Chair - relaxing muscles, Moving, Improving blood flow temporarily alleviate joint pain, enhance detoxification
Massage Modes	Kneading, Tapping, Knocking, Knead & Knock Combination, Rolling, Acupoint massage on Back, Meridian Tracking Massage
Programs	6 Automatic Massage Program
Special Features	Zero Space, Intelligent 3D and body scan technology

4. Indulge PMC-2500L Massage Chair Zero Gravity & L shape

Specifications

Product Name	Indulge PMC-2500L Massage Chair
Model No	PMC-2500L
Available Color	Coffee Brown and Brown
Purpose of Use	Massage Chair - relaxing muscles, Moving, Improving blood flow temporarily alleviate joint pain, enhance detoxification
Massage Modes	Kneading, Tapping, Shiatsu, Knocking, Pressing, Knead & Knock Combination, Rolling, Stretch, Finger Knead, Back Rubbing
Programs	10 Automatic and Manual Modes
Special Features	Intelligent 3D and body scan technology, Bluetooth Control, Control App.

5. Indulge PMC-5000 Exquisite Style 4D Massage Chair

Specifications

Technology	4D Plus intelligent technology
Air Bags	32 Dual Layer Airbags
Gravity	Zero Gravity
Rollers	Four Roller
Shape	L Track

Check out full range of Massage Chair in India

How to get back into exercise after suffering an injury

The tips below can help you to work through a process returning back into the fitness world safely:

1. Consult with your doctor and physiotherapist

 

It is critically important before returning to exercise to get the OK from your doctor/physiotherapist and to follow their advice.  Follow your physiotherapists prescribed treatment plan as each different type of illness, injury and the extent to which physical changes occurred will affect your return to physical activity.

2. Listen to your body

 

It's extremely important that you listen to your body and be patient as you navigate your way through recovery. Although your body does have muscle memory, after an injury you need to be aware that your body loses conditioning quickly when you stop exercising. Make steady progress beginning with a nice gentle form of exercise for the body such as walking, swimming or low impact exercises. Listen to your body’s response and focus on gradually increasing your duration rather than intensity of the exercise. A good guideline is to start at about 50 percent of your "normal" level and increase only 10 to 15 percent each week, assuming your symptoms don't flare-up during or after each session.

Getting back into more gentle exercise, like swimming, can be helpful. Photo credit: Getty

3. Integrate the correct warm ups and cool downs

 

It is vital to make time to warm up and cool down in the correct manner. A warm-up routine will allow your body to prepare cold muscles and joints for your workout. It should consist of light dynamic stretching, mimicking the exercises that you have planned for your workout, as well as some foam roller or massage ball releasing if needed. Cool downs can include static/holding stretches for particular muscles that you have performed in the workout, to help release tight muscles and promote circulation to flush out waste products created while exercising. Extra cool down stretches or rolling out on the foam roller a few hours after the workout, also helps the body to recover faster.

4. Find a personal trainer to support you through the process 

 

It is helpful to work with someone who can assess your ability to incorporate certain exercises into your fitness regime and determine your readiness to progress. Working with a personal trainer can help to ease the nerves of starting back into your exercise regime. They will support and work with you on the correct exercises for your muscle weaknesses or imbalances, modify exercises to take the strain off injured body parts, watch and correct your exercise technique and set up a personalised training programme that you can use confidently when exercising on your own without aggravating your injuries.

5. Incorporate injury programme exercises into your routine

 

So you have been given the all-clear from your physiotherapist - however, this is not a sign to completely stop doing the treatment plan that they assigned to your injury rehab. These exercises help to strengthen/ stabilise/ stimulate/ elongate the particular muscles around the injured area. So if these exercises have helped you in your recovery process so far - why not try to integrate the main exercises into your workouts!? Continuing with the main physio exercises/stretches 2-3 times a week while getting back into your fitness regime again is going to help these muscles to stay strong and developed to prevent the injury from occurring again. A personal trainer can also help to integrate these exercises into your 1-1 sessions or home/gym programme as well. 

Original article

Exercise is medicine, and doctors are starting to prescribe it

Exercise as a therapy is mentioned in almost all prevention and treatment guidelines, which are written by doctors themselves. Still, most patients never hear their doctor talk about it. And fewer than one in four Canadians meet current guidelines for physical activity, which recommend that people participate in moderate (such as brisk walking) and vigorous (such as jogging, swimming or running) activity for at least 150 minutes per week.

Part of the reason is that most doctors in practice today received little, if any, training on the role of exercise in managing disease. Years ago I taught a 30-minute lecture on the topic at a Canadian medical school and this was all the students got over their four-year program.

This is about to change.

Free gym prescriptions

In recent years, Canadian medical schools — such as the Cumming School of Medicine at the University of Calgary — have revised their curricula to incorporate aspects of exercise in the prevention and treatment of disease.

This is one part of growing initiatives like Exercise is Medicine that advocate for the role of exercise and encourage doctors to prescribe it.

Similarly, the Prescription to Get Active program in Alberta allows doctors to prescribe free 30-day gym memberships to patients.

A grassroots program called Walk with a Doc has local doctors walking with their patients. The program was begun by Dr. David Sabgir, a cardiologist in Columbus, Ohio, who was frustrated with his inability to affect behaviour change in the clinical setting and invited his patients to go for a walk with him in a local park one Saturday morning. More than 100 people showed up, and there are now 400 chapters worldwide.

Read more

30-minutes a Day on the Treadmill - Lifestyle Change for a Better Tomorrow

From sprint-training drills to fat-burning workouts, and cardio exercises, you can easily create a suitable module on the treadmill to improve your health and better your overall wellness. Not only treadmill exercise is a low-impact workout, but its soft surface is much more forgiving as compared to walking, jogging, or running on outdoor concrete surfaces. Understanding the benefits of a 30-minute treadmill training can help you in many ways. Here are the top 5 health benefits of treadmill exercise.

Improve Heart Health

The heart is a muscle. Boosting the heart rate for a span of 30-minutes per day enhances stamina and cardio capacity. According to the American College of Sports Medicine and the American Heart Association, moderate-intensity treadmill activity, be it walking, running, jogging, or sprinting, helps in sustaining a healthy heart.

Keep Blood Cholesterol Under Control

Your bloodstream carries fat as spherical particles called lipoproteins. The two most common lipoproteins are high-density lipoproteins (HDL) and low-density lipoproteins (LDL). While high-density lipoproteins contain 'good cholesterol, low-density lipoproteins are composed of 'bad cholesterol' that can block your arteries and increase the risk of a heart attack or stroke. A daily training program of 30-minutes on the treadmill can decrease the levels of LDL and boost HDL to a great degree.

Burn Calories Like a Pro

Treadmills are great for burning calories. Working on a treadmill each day for 30 minutes will help you burn nearly 92 calories, considering you are a beginner, walking at the rate of 2 miles per hour. Usually, treadmill jogging for 30 minutes at the rate of 5 miles per hour burns 292 calories, whereas treadmill running at 8 miles per hour helps burn 493 calories.

Supercharge Your Stamina and Endurance

A treadmill training program for 30 minutes per day will aid you greatly in developing muscular endurance and cardio stamina. Novices should walk at a leisurely pace of less than 4 miles per hour to prevent energy drainage before 30 minutes. Quicker, high-intensity training on a treadmill promotes muscle building abilities, while moderate-intensity exercises for extended periods raise stamina and endurance.

Shed Weight Like Never Before

30-minutes of daily treadmill exercise can assist obese individuals in shedding a considerable amount of weight. However, a more extensive workout for a lengthier time span than the recommended 30-minutes is necessary for speedy results. If you do not have time for an extended workout session, you can split your treadmill exercise into 10-minute sessions, and perform 5 to 6 sets per day to increase the total training time. 

Full article

Know The Top Benefits Of Treadmill Exercise

Heart Benefits of Treadmill Exercise

Regular walking on the treadmill pumps up the levels of high-density lipoproteins (good cholesterol) while decreasing low-density lipoproteins (bad cholesterol) in the bloodstream. This lowers the risk of heart illnesses and blood vessel diseases. Usually, the body does not display signs of heart blockage or other heart diseases until and unless it is put under some degree of stress. Implementing a treadmill workout routine is a healthful way to place the body under low-to-moderate-level physical stress while ensuring the ability to accurately monitor vital signs. However, individuals already experiencing heart-related issues should consult a medical practitioner before engaging in a treadmill exercise program in order to make sure that they do not perform exercises that put their bodies under too much pressure.

Treadmill Exercise Reduces Blood Sugar Levels

As revealed in a medical report issued in The Indian Journal of Clinical Biochemistry, systematic exercise helps lower the degree of blood sugar in patients with diabetes. A proper blend of exercise and diet is vitally important in controlling the amount of glucose in the blood. Treadmill lends a helping hand to millions of diabetic patients worldwide. Just a few minutes of walking or running on the treadmill each day is an excellent way to check blood sugar. A 30-minute treadmill exercise triggers the liver to discharge the stored glucose, enabling the muscles to absorb the released glucose as fuel. This lowers the overall blood sugar levels.
Besides reducing blood glucose, there are other benefits of treadmills that might interest you. Some of them are - 

• Treadmill exercise improves muscle tone
• Treadmill workouts promote speedy weight loss
• Treadmills help you to efficiently track health progress
• Treadmills are extremely convenient to use 
• Treadmill exercise improves sleep cycles 

From preset programming functionalities to digital monitoring, today's ultra-modern treadmills come fitted with state-of-the-art features that encourage users to exercise more. These new-generation treadmills help you to track time, distance, heart rate, and even the calories that you burnt. 

Undoubtedly, treadmills are emerging as one of the most handy fitness equipment for busy individuals, who face problems in getting out and hitting the gym. What's more? Treadmill exercises can be done from the comfort of home, while being with your family, watching television. Not to worry about bad weather or hectic schedules any more, now with a treadmill, you can ensure a consistent workout regime 24/7.

Read full article

5 BEST FOOD TO EAT POST A RIGOROUS WORKOUT SESSION

Much has been talked about fitness and healthy lifestyle, health and exercise. But what about the nutrition? Healthy food is the only key to achieve the desired results from your rigorous workout sessions.

Sweating hard in the gym cannot make you fit alone. There are several other essential things that need to be kept in mind. Your dietary chart matters. Hitting the gym with an emptied stomach is as stupid as starving yourself after coming back from your workout. It is of no use.

There is a lot of misconception regarding the consumption of food after exercise. Eating the right kind of food after a workout is what your body requires.  Eating a proper nutritional meal within 20-60 minutes after working out will help your muscles repair faster.

Pre-workout and post-workout meals are cardinal and shouldn’t be skipped. However, eating the right stuff is also vital. That will aid your transformation process in many ways.

Having a balanced and nutritional meal post workout will help you get rehydrated because obviously, you’ve just lost tons of water in the gym. The body must be kept hydrated.

While working out your muscles are damaged and for the reparation of the same, loading your meal with protein and carbohydrates is again very crucial.

In spite of everything, the point in question is what your post workout meal should contain?

It should consist- Protein, carbohydrates and fats. Keeping all this in mind here are THE 5 BEST FOODS TO EAT POST A RIGOROUS WORKOUT-

EGGS- Needless to say, eggs are the biggest source of protein and therefore top the list of best post workout foods. For various reasons, it has been one of the most favorite food items for those following a healthy diet.
Eggs are loaded with all the nutrients your body craves for, post workout. Although the egg white is filled with protein, the yellow ball within the egg, called yolk contains fat and cholesterol. Those who are on a restricted calorie intake diet must refrain from eating the yolk. Nevertheless, consumption of whole eggs too is quite beneficial for your body.

SALMON- A grilled or smoked piece of salmon is not only packed with protein but also contains omega 3 fatty acid which is important in increasing the pace of protein synthesis. Therefore, considering it is anything but bad. There are a lot of stigmas associated with fats. Let us clear the air of doubt, not all fat is bad. Timing is the real hero. Consuming food such as salmon that is rich in fats after work out can help in reduction of the pain caused by the rupturing of muscles; hence they repair the damaged muscles and increase the level of glycogen as well.

OATMEAL- To add some carbs in your post-workout platter, oatmeal can be an ideal choice as it aids in repairing the damaged muscles. It helps to procure the depleted or lost glycogen during the workout. It restores the glycogen for the next workout session. Also, oats topped with milk and some dry nuts can help you balance your post workout meal as the ideal post workout meal should consist carbohydrates and proteins in a ratio of 2:1 or 3:1.

GRILLED CHICKEN WITH VEGETABLE SALAD- Chicken is a rich source of protein along with it iron, carbohydrates, phosphorus and selenium as also present in it in abundance. Pairing the grilled chicken breast with a lightweight dish such as a combination of nutritional and healthy veggies can do wonders to your recovery process.

FRESH FRUITS- Your body has drained all its energy in the form of sweat. Thus it needs to be refilled with glycogen which provides energy to the body. Eating fruits which are packed with fast-acting carbohydrates such as banana, grapes, watermelon and raisins can speed up your muscle recovery, refill glycogen and get your body ready to hit the gym again next morning.  Freshly prepared watermelon juice or pomegranate juice can also be a good idea.

Original source

Why Choosing What You Eat After a Workout is So Important

Executing a successful nutrition and hydration plan after your workouts is one key element to successful training and racing. When considering nutrition and hydration after a workout and race, it is important not only to choose the right type of foods and fluid but also the amount of food and hydration to optimize your recovery.
This is particularly true for triathletes who:

1. Trained or raced longer than 60 minutes
2. Complete two or more workouts per day
3. Workout with less than eight hours between sessions
4. Train and compete as long course athlete who often meet criteria one through three

The following are the goals for fueling and hydration after a training session or race:

• To replenish the body’s fluid and electrolyte levels
• To restore depleted muscle and liver glycogen (stored carbohydrates)
• Help the muscle tissue rebuilding process with protein intake
• To improve energy balance for subsequent training

Fuel and Fluid Intake

The timing of your fuel and fluid intake post workout is a key aspect to a productive recovery.  Within 30 minutes post workout, begin fuel and fluid intake for optimal recovery. Your body can restore lost carbohydrates more readily within this time window and the longer you wait the longer that process takes.

Use the following guidelines to help you choose the right protocol for your particular needs:
Fuel: within 30 minutes post workout, consume a mix of carbohydrates and protein and little to no fat. Optimal ratio of carbohydrate to protein is 3:1 to 4:1 or 0.5 -1.0 grams CHO with 0.15 - .25 grams protein per pound of body weight. For a 154-pound athlete this would be 56 grams of carbohydrate and 14 grams of protein. For higher intensity workouts aim for the top end of the range.
Food choices, immediate post workout, can include low fat chocolate milk, most fruit, pita bread with hummus, energy bars, fruit smoothie with protein powder and Greek yogurt. In addition, several manufactures have created recovery drinks which aid in workout recovery when solid foods cause GI complications.

Specific options include:
Smoothie: Greek yogurt and fruit (such as berries and banana) and 4 ounces of 100 percent juice plus spinach

Oatmeal bowl: Oatmeal and tablespoon of peanut or almond butter and banana
One of my favorite options is a bowl of whole grain cereal. This is a great way to get the right combinations of carbohydrates, and proteins with the right amount of calories that is generally well tolerated by the stomach.

Fuel: One to two hours, but no more than three hours post workout, consume an additional 300-500 calories — food choices should come also be in carbohydrate to protein ratio of 3:1 or 4:1 striving for exactly 20grams or 80 calories of protein for optimal protein re-synthesis.

Suggestions:
Breakfast tacos: Whole-wheat tortillas plus one egg scrambled, plus low fat cheese, plus a little avocado and a banana or other fruit
25 grams whey protein isolate (or vegan protein), plus 4-8 ounce milk (of your choice) and 1.5 cups cereal (ex. corn flakes cereal)
2 hardboiled eggs + 1.5-2 cups rice

Breakfast sandwich: Whole-wheat English muffin plus 1 egg and low fat cheese and  low-fat milk and fruit1 cup cooked quinoa + 2 tbsp nutritional yeast plus 8 ounce orange juice
Fuel: 4 plus hrs post workout consume a full meal - 600 plus calories - food choices should come from your current healthy eating pattern and should be good distribution of carbohydrates, protein and fats.  This meal does not have to focus primarily on carbohydrates.
Wrap:  two slices bread or 1 potato with 4 ounce chicken, 2 scrambled eggs or 4 ounce tempeh, veggies/leafy greens, ¼ cup smashed avocado.

Read more

These 8 Ab Exercises Train the Most Important Core Muscles for Cyclists

1. SINGLE-LEG CRUNCH

Why It Works: Despite the straightforward motion of the bike, your body moves in three directions: forward as you head down the road, vertically as your legs pedal up and down, and laterally as your hips and upper body rock side to side. This exercise builds control that helps you minimize wasted motion.

2. POWER BRIDGE

Why It Works: In addition to stretching the hip flexors, often extremely tight in cyclists, the bridge strengthens the link between your lower back and glutes.

3. HIP EXTENSION
Why It Works: This movement builds backside strength, for added efficiency on the second half of the pedal stroke.

4. FOREARM PLANK

Why It Works: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.

5. SIDE PLANK TO THREAD THE NEEDLE

Why It Works: Strong obliques improve your stability in the saddle, letting you take on hairpin corners with more control and speed.

6. SCISSOR KICK

Why It Works: A comprehensive movement that connects key cycling muscles, the kick also builds inner-thigh muscles, which help you achieve hip, knee and forefoot alignment for a proper and efficient pedal stroke.

7. CATAPULT CRUNCH
Why It Works: Contrary to its name, the catapult encourages supreme body control. Avoid using the momentum of the movement and rely on your abdominals for control.

8. BOAT POSE
Why It Works: As with the plank, this pose builds the lower-back stability and core strength needed to remain bent over the handlebar for hours, or to blast up hills without compromising power or speed.

Source

Top 10 Best Treadmills in India to Buy For Home Use

Treadmills have made it easier to maintain a healthy lifestyle. Going to gym every day after troubling yourself for hours in traffic is a major turn off. To add fuel to the fire, weather makes situation even worse due to the uncertainties. In order to prevent oneself from so much torture, treadmills were invented. And they serve the purpose aptly.

More than a machine, treadmill is an investment. It is a long term purchase that can ensure the user of high-end merits if only right kind of treadmill is bought in on right time.

Although buying a treadmill is not rocket science but it isn’t like eating a piece of cake either. Several things shall be taken into consideration while researching about treadmills after all; a lot of money is involved in it. Needless to say, treadmills are no cheap. Therefore, it is important to learn about them before you get into the process of selecting your dream machine.

Many people hesitate to buy treadmills for the image they have in their minds of the treadmill is somewhat old fashioned. For them it’s a huge mechanical machine which requires a lot of space and manpower. Gone were the days, when treadmills used to be heavy and large, simply not at all easy to transport from one place to another.

With times changing, technology has made advancements par excellence. Treadmills nowadays are more of a health package- best for your hectic days. These modern treadmills have inbuilt multi media player, bottle holders, mobile holder, strong and durable DC motors, great weight capacity and auto lubrication and auto inclination features.

In spite of all the features, treadmills are still mistaken to be expensive. Obviously budget matters. Going over the budget to buy something can create problems in your financial stability. Therefore, budget should also be considered as an important point while going to buy treadmills.

Buying the best treadmills online needs hours of research and knowledge to save you from the tiresome job here is the list of top 10 treadmills to buy for domestic use in India under 50,000.

• UrbanTrek™ TD-M2® 100% Pre-Installed, Modern Style Treadmill-
• UrbanTrek™ TD-M3 100% Pre-Installed, Multi-Feature, 100% Flat Treadmill-
• UrbanTrek™ TD-M4 Motorised Treadmill –
• UrbanTrek™ TD-A3 Premium Series Treadmill-
• TDM-97 Motorized Treadmill
• TDM-98 Motorized Treadmill-
• TDM-100M® Semi-Auto Lubrication Multifunction Treadmill-
• TDM-125S® Multi-function Treadmill
• TDA-125 Motorized Treadmill-
• TDA-330S® Multi function Treadmill

Read full information here
Top 10 Treadmills