The market is full of exercise machines that you can buy for your home gym. You will also come across many flashy advertisements promising you marvelous results with their exercise machines. But don’t blindly trust these advertisements. And don’t buy any home fitness equipment just because your friend or neighbor has it. You may end up wasting money on equipment you’d never use.

Here are some questions you should ask yourself before buying home fitness equipment:

Do you need it?

Often our purchases get influenced by our friend or neighbor’s purchases. But what suits your friend’s needs may not suit yours. You should buy the equipment that suits your interests and needs. Using this equipment should feel challenging and enjoyable for you. Buying equipment is not a guarantee that you will use it. If you don’t enjoy it or find it too hard, it will end up gathering dust in a corner of your home. So only buy the equipment that you need and would enjoy using. It should be challenging but not so hard that you give it up in two days. It is a good idea to try the exercise machine in a gym or fitness center before buying it for your home. That way, you’d know what you are buying and how to use it.

Can you afford it?

You may be lured into wasting a lot of money on a home fitness equipment that promises quick weight loss or such results. But just because you bought expensive equipment doesn’t mean you’ll use it. Before purchasing any exercise machine, always consider whether it is worth its price. Does the machine’s quality justify its hefty price tag? Can you get a cheaper alternative that is also of good quality and matching your interests? Never go beyond your budget to buy home fitness equipment. Because if you do and then don’t use that equipment, it will be a waste of money that you needed for more urgent needs.

Can you buy used equipment?

If your desired home fitness equipment is beyond your budget, try to find it in the second-hand market. You may find a fabulous deal. You may even find equipment that looks good as new and is still available at a very low rate. Buying used equipment can save you a lot of money.

Do you have enough space for it?

Don’t do the mistake of buying a big machine without first considering where you’d put it. You may want a treadmill at your home. But do you have space for it? If not, then where will you put it? You may end up selling your unused treadmill at half the price because you had no space for it in your home. So consider carefully and plan where you’d put the home fitness equipment before buying it.

Is it safe for you?

Before buying any exercise equipment, make sure it is safe for you to use. Some equipment may be painful for you to use. The exercise machine you want may cause harm to your body. Research about the precautions needed for its use and who it is suitable for. And always consult your doctor before purchasing any home fitness equipment.

Visit a gym before buying any home fitness equipment.

It is a good idea to try the equipment at a gym before purchasing it. It will give you a better idea of whether a particular exercise machine is suitable for you or not. And the trainer at the gym can also explain to you its advantages, the proper way to use, and necessary precautions. This will reduce the risk of you wasting your money on exercise equipment you’d never use.

Conclusion:

Buying fitness equipment for home is a great idea. It can give you the freedom of working out any time you want within the comfort of your home. But don’t purchase an exercise machine in a haste. Research about it, understand it, understand your requirements and limitations, and then bring your desired exercise machine home.

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12 Rep rule:

Most weight training programs recommend 12 Rep rule for gaining muscle. However, this approach does not put the muscles under enough tension for effective muscle gain. For quicker muscle building, you need to vary your exercise regime. That is, alternate your exercises between high tension and longer tension.

The high tension exercise such as heavy weights boost muscle growth and can give you maximum gain in muscle strength. On the other hand, longer tension time can boost muscle size by generating the structures around the muscle fibers. This helps in improving muscle endurance.

The standard prescription of doing eight to 12 repetitions may give you a balance between high tension and longer tension muscle building. But by using the same routine all the time, you do not generate the greater tension levels that the heavier weights and lesser reps can provide. And you also miss out on the longer tension that lighter weights and more repetitions can give you. So, adjust the weights and change the number of reps to stimulate all types of muscle growth.

Three Set rule:

There’s nothing wrong with the three sets rule. But the truth is that it is not the most efficient way of exercising either.  The number of sets you perform should be based on your fitness goals. Don’t bind it with a half-century old rule. Just keep in mind that the more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This way, your total number of repetitions of an exercise remains equal.

Three to four exercises per group:

You may have heard this suggestion often. But the truth is that this will only waste your time. If you combined twelve reps of three sets, your total number of reps amount to 144. If you are doing these many reps for a muscle group, it is not enough. Instead of doing too many varieties of exercises, do 30 to 50 reps instead. You can do this in 2 sets of 15 reps or 5 sets of 10 reps.

Knees past your toes:

It is a popular gym rule that you “should not let your knees go past your toes.” But the truth is that leaning forward too much while squatting is more likely to cause you injury. In 2003, Memphis University researchers confirmed that knee stress is about 30% higher when the knees move beyond the toes during a squat. However, hip stress increased nearly 10 times or 1000% if the forward movement of the knees was restricted. When the squatters lean their body forward, that transfers the strain to the lower back and might cause injury.

So, while squatting, focus more on your upper body position and less on the knees. Keep your torso in an upright position as much as possible while doing squats and lunges. This will reduce the stress on the hips and back. To maintain the proper upright posture, squeeze the shoulder blades together before squatting and hold them in that position. Then, as you squat, keep your forearms at 90 degrees to the floor.

Lift weights, draw abs:

This may not be the most efficient way to exercise either. The truth is that your muscles work in groups to stabilize the spine. The most important muscle group changes depending upon the type of exercise. So, the transverse abdominis is not always the most important muscle group. For most exercises, your body automatically activates the muscle group that’s needed most for supporting the spine. This means, if you focus only on the transverse abdominis, it can activate the wrong muscles and limit the right muscles. This will increase the chance of injury and may also reduce the weight that you can lift.

Conclusion:

It is a good thing to have high fitness goals. But before you pick up any exercise regime, educate yourself properly. A wrong way of exercising may do more harm than good.

The post Do you believe these muscle building myths too? appeared first on WellnessHub Nourishing Your Mind, Body, and Soul.

In this post, we are concentrating on men’s fitness. Besides a healthy diet, exercise is essential for your fitness. Men’s fitness can be improved by regular aerobic exercises and strength training. Cardiovascular work and strength training can help you get a fit and strong body.

Building muscles:

If you want to stay fit, you need to keep your muscles strong. Your fitness regimen should include a workout routine that builds your muscles. Remember that muscle mass decreases with age. Without muscle-building exercises, this loss may be greater and faster. As per studies, aging can take away five to seven pounds (2-3.2 kgs) of muscle mass every ten years in one’s adult life. But by staying active and keeping your muscles exercised, you can reduce this loss and keep your muscles strong.

Cardiovascular workout:

Cardiovascular exercises are essential for a man’s fitness. Flexibility exercises, strength training, and cardiovascular workout can help in maintaining your fitness. You should include all these exercises in your workout plan. But out of these, cardiovascular work is the most necessary. These exercises will also help you to strengthen large muscle groups. Cardio exercises include running, brisk walking, cycling, swimming, etc. In the gym, cardio exercise machines include elliptical trainer, treadmill, stationary cycles, rowing machine, stepping machine, and ski trainer.

Aerobic exercises:

If you are short of time, you can try aerobic exercises. You can do aerobics during whatever free time you might get. It may not help you developing biceps, but if you are doing a cardiovascular workout, then the blood pressure, heart and cholesterol levels will stay healthy. And good health will ensure optimum fitness levels.

Nutrition:

Exercise alone cannot ensure fitness. You also need to have a nutritious diet. Experts recommend eating whole and natural foods. And take small and frequent meals instead of eating large amounts in one to three sittings. Include healthy variety in your meals so you get all essential nutrients for a fit body. Always include the three important macronutrients in your diet. These are fats, carbohydrates, and proteins. Prioritize proteins over carbohydrates but don’t exclude any one of the three to follow some fad diet.

Tips for keeping a man’s fitness level high:

• Drink plenty of water throughout the day, and especially when working out.
• Exercise properly using the correct techniques. Never start an exercise without understanding it properly. Follow all the instructions given by your trainer.
• Always have a spotter when lifting weights.
• Challenge the muscles, but don’t go beyond the safe limits.
• Do stretching and warm-up exercises before working out. Give yourself time to cool down after sessions.
• Check the exercise equipment for safety before using them.
• Don’t overstrain yourself while exercising. It might do more harm than good. It might cause physical injury and may also exhaust your enthusiasm and kill performance.

Conclusion:

A man’s fitness doesn’t just mean bulky muscles or a lean body. You need to maintain good health by following a nutritious diet and exercising regularly. Choose exercises that keep your muscles strong and your overall health good. But research and understand your workout plan carefully. If you have pre-existing health conditions, consult your doctor before starting any exercise.

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Laughter is not just an expression of humor. It’s the most fun way to exercise. And believe it or not, just laughing can improve your physical and mental health. Maybe that’s why people say laughter is the best medicine.

Benefits of laughter that can help you lose weight

Reduces belly fat:

Laughter has many benefits. But let’s start with the one you are most interested in. Yes, laughter can help you lose weight. Best of all, by reducing belly fat, laughter can give you a slimmer waist. How? Well, when you laugh out loud, you contract and expand the muscles in your belly fully. This exercises your abdominal muscles, but in a fun way. Laughing can exercise various muscles in your body. This helps in overall weight loss too.

Improves metabolism:

When you laugh, the levels of stress hormone cortisol reduces in your body. Cortisol can impair your metabolism and lead to more fat stored in your midsection. That is, Cortisol may increase your belly fat. By laughing, you can decrease this Cortisol and improve your metabolism. This helps your body to burn more calories and helps you lose weight.

Laughter boosts energy:

Laughter can make your exhalations more effective. When you laugh, your lungs are rid of stale air and can inhale more oxygen. Laughter aids in expanding alveoli in your lungs. This means there is more area for oxygen exchange. So more oxygen can enter your lungs. Laughter also helps in increasing the oxygen distribution throughout the body. Simply speaking, laughter makes the oxygen move faster in your body.

But how does that help in reducing weight?

Body cells use oxygen to derive energy from the food. This is called cellular respiration. During this process, the cells use oxygen to break down sugar and produce energy. So, by providing more oxygen, laughter may help in a more efficient breakdown of sugar. This may make you feel more energetic. And when you are full of energy, you are more likely to live an active life and feel motivated to reach your weight loss goals.

Makes you happy:

You might think happiness leads to laughter. But actually, laughter can lead to more happiness too. Laughter increases peptides called endorphins and enkephalins in your body. These are the same compounds that are released through controlled breathing, including controlled breathing in some yoga exercises.

Endorphins and enkephalins are chemicals produced naturally by your nervous system. They can help in reducing stress. They also contribute to pain management. Endorphins are called “feel-good” chemicals. Besides acting as a pain reliever, they help in boosting the feeling of happiness.

When you feel happy and stress-free, you are more likely to make healthier living choices. You feel more motivated to take care of yourself and stay healthy and fit.

Boosts your immune system:

The COVID-19 pandemic has shown us how vital it is to have a strong immune system. Studies have shown that our emotional state can also affect our immunity. Staying happy and positive can contribute towards maintaining stronger immunity.

In addition, some studies have shown that people who laugh more have increased levels of T-cells. These are important to protect your body from infections. T-cells increase your resistance to sickness. Laughter can also speed up the development of the antibody cells. This helps in stopping intruders from harming your body.

By strengthening your immunity, laughter can help in protecting you from sickness. A healthy body has more energy and better metabolism. Good health also ensures a more active lifestyle. In this way, too, laughter can help you reduce weight.

Helps in hypertension:

Laughter is also good for your heart. It reduces your stress. And it may also lower your systolic blood pressure. This is the top number in blood pressure reading. Lower blood pressure reduces the risk of heart attack and stroke.

Through various direct and indirect ways, laughter can help you lose weight. By exercising your belly muscles, it can tone your tummy. And by reducing your stress and hypertension and improving your immunity and mood, it helps in achieving better health.

Of course, laughing can’t reduce your weight as rapidly as other strenuous exercises. If you laugh for about 10 to 15 minutes continuously, you can burn about 40 calories. This can help you lose three or four pounds in a year. Besides, it can boost your ability and motivation to maintain a healthier lifestyle which can also contribute to more weight loss. If you have many pounds to shed, combine laughter with other exercises and a healthy diet. By laughing every day, you can help yourself to a happier and healthier life.

The post What’s the easiest way to lose weight? Just laugh! appeared first on WellnessHub Nourishing Your Mind, Body, and Soul.

Well, you need to make that time. Because if you just keep on running, trying to manage more responsibilities than you can, it will lead to frustration and burnout. And that will not be good for you, your family, and your career.

5 ways every woman needs to take care of herself.

1. Exercise:

Regular exercise doesn’t just help manage weight, it is essential for overall health and wellbeing. Exercise helps you reduce obesity. Obesity can lower immunity and lead to a lot of health and emotional issues. Regular exercise also strengthens the heart and improves blood circulation. Exercising reduces the risk of heart diseases, helps manage cholesterol level, and also lowers blood pressure and triglyceride levels. A moderate level of regular exercise also helps in managing blood sugar and insulin levels. It may also reduce your risk of some cancers, including breast cancer.

Exercise helps in strengthening bones and muscles and also improves balance, reducing the risk of injury from falls. When you exercise, your body releases chemicals that can make you feel happier and more relaxed, and help in keeping your cognitive skills sharp as you age. And exercise improves your sleep too.

In short, exercise can make you healthier and happier. So, no matter how busy you are, make time for exercising. If you can’t exercise for 30 minutes at a stretch, exercise for 5 minutes several times a day. But do it. A moderate-intensity exercise like walking can be great for your health and happiness.

2. Relax:

Some amount of stress is helpful. It makes you feel more energetic and alert and keeps you motivated to get things done. But too much and long-term stress can lead to many medical and psychological problems. Stress can give you headaches and general body aches. It can upset your digestion.

Stress can even lead to obesity! When you are stressed, it increases the amount of cortisol hormone in your body. This can lead to overeating and make your body store fat. Stress can also cause problems in getting pregnant, reduce sex drive, and disturb menstrual cycle. Excess stress can raise blood pressure and heart rate and increase your risk of heart diseases and stroke. Chronic stress may also lead to psychological disorders like post-traumatic stress disorder, anxiety, panic disorder, or obsessive-compulsive disorder.

So you must make time to relax. Life is a hectic race. But constant stress can break you. So for at least a few minutes every day, sit back, take deep breaths, and relax. You will see that taking relaxing breaks makes you more efficient.

3. Socialize:

Socializing is not just a way to pass time. It also benefits your physical and mental health. But by socializing, we do not mean sitting alone and interacting on Facebook. You need to meet people and have friendly interactions with them.

Healthy social interactions can work wonders for your mental and emotional health. Social interactions help in improving confidence and self-esteem. And believe it or not, it can boost your immunity and reduce the risk of cardiovascular disease, some cancers, osteoporosis, and rheumatoid arthritis. Socializing can also keep the brain healthy as you age.

Staying at home and reading a book or watching television may be more comfortable. But stepping out of home and interacting with friends and family is healthier. So, make time for social interactions. It is important for your emotional and physical health.

4. Pamper Yourself:

A bit of pampering does nobody any harm. You may find yourself too busy finishing the chores, but do take out a few minutes for making yourself happy. Make a compulsive purchase. Give yourself a beauty treatment. Or just allow yourself that extra dollop of ice cream. In short, make yourself happy. Happiness is very important for good health. When you are happy, you are likely to make better lifestyle choices. Happiness also appears to boost the immune system. By reducing blood pressure, happiness may also reduce your risk of heart disease. So make yourself happy. Pamper yourself every once in a while.

5. Have a Hobby:

A hobby will take up more of your time, making you busier. But when you do something you enjoy, you feel happier. And we have already told you happiness boosts health. Some hobbies can help you have an active lifestyle. Some will boost your creativity, self-confidence, and self-esteem. A hobby can also improve your concentration and mental alertness. A hobby can give you many physical and emotional benefits. So pick up a hobby, anything you like.

You may think you have no time for all these. But the five things above need not be separate. A hobby can give you regular exercise, exercising with a partner or team can help you socialize, socializing with friends can help you relax. Your health and happiness are important for the health and happiness of your family too. So, do these five things now. You owe it to yourself.

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Walking is one of the best, and most recommended exercise options. A mere 30 minutes of brisk walk every day can help in reducing weight and improving overall health.

Why is walking a recommended exercise for almost everyone?

Walking is a low impact exercise. It does not require any vigorous calisthenics. People of most age groups can use walking to stay fit. It does not require costly equipment and can be done anytime, anywhere. Besides giving many health benefits, it can help cheer you up too!

How much do you need to walk to stay fit?

For losing weight, it is best to a brisk walk for 30 to 90 minutes every day. If you miss your exercise one day, you can compensate by walking more the next day. Aim to accomplish at least 150 minutes or 2.5 hours of brisk walk every week.

Walk at a pace that exerts you but is not more than your body’s tolerance limit. When you walk, you should be breathing faster than usual, but you shouldn’t be breathless. You should be able to talk but find it difficult to sing. You can use a fitness band or apps on your smartphone to track your heart rate and make sure you are in the moderate-intensity exercise zone.

What are the benefits of walking?

Walking is a simple exercise that has many benefits. It can lead you to better health. And it can also make you feel happier. Here are the major advantages of walking:

Walking gives better physical health:

1. Weight loss:

This is one of the biggest benefits of walking. Walking regularly can be an excellent way to burn fat. It is a moderate-intensity exercise, so almost everyone can do it. You can walk at a pace comfortable for you and slowly increase the speed and time. But to lose weight, you must be regular in exercising. And aim to walk for a minimum of 30 minutes every day. Walking uphill is more effective for weight loss than walking on a level surface.

Brisk walking for over 30 minutes can burn up to 300 calories. When you walk or do other similar exercises, your body burns sugars first. These sugars that were stored as fuel get used up in about 30 minutes. And then the body starts burning fat. If you want to lose weight, you should exercise enough every day to reach this stage. So, while you can start with less, try to increase your walking time to more than 30 minutes every day.

And don’t forget to restrict your calorie intake. If you continue eating an unhealthy diet, no amount of exercise can help you lose weight.

2. Fight against diseases:

Walking every day improves your body’s strength and endurance. If you regularly walk 30 minutes in a day, at least 5 days a week, this can help in preventing and managing several health problems. These include coronary heart disease, high blood pressure, Type 2 diabetes.

3.Walking boosts immunity:

Walking is great for your lungs too. It boosts immunity, improves your stamina, and makes you fitter. A fit body is better able to fight against common diseases like flu. Those who walk for over 30 minutes every day may have less risk of respiratory tract infections.

4. Strengthen your bones and muscles:

Exercising regularly tones your muscles and increases bone density and strength. When you walk, you carry your weight against gravity. So, it is a weight-bearing exercise. If done regularly, it will make your muscles and bones stronger. Walking on a hilly area or such inclined surfaces helps more in this. Walking also improves your balance.

5. Makes you feel more energetic:

Try a brisk walk when you are feeling tired. You’ll feel a surge of energy that will perk you up. This is because when you walk or do any other exercise, it increases the oxygen flow through the body. Exercising also boosts hormones like cortisol, epinephrine, and norepinephrine. All this helps in making you feel more energetic.

Walking can also improve your mental health. Check out these psychological benefits of walking:

1. Better Mood:

Walking makes you feel more energetic. And when you feel full of energy, you feel happier. Also, regular exercise gives you a sense of achievement and pride in your persistence. If you walk with a buddy, or listen to music while walking, or have a nice park to walk in, all such factors can also contribute to making you feel happier after a walk.

Studies have shown that regular walking can reduce anxiety and depression, boost your self-esteem, and make you feel positive and optimistic.

2. Mental relaxation and rejuvenation:

When you walk, your mind might go on a run too. Sometimes, walking can be as relaxing and rejuvenating as meditation. Fill your mind with happy thoughts, enjoy the feeling of your body’s strength, relax your mind, listen to music if you like it, and let the walk rejuvenate you physically and mentally.

3. Walking with a friend can cheer you up:

Walking with a friend or partner is a great idea. The two of you can keep each other motivated. And walking with a friend is fun too.

4. Make it your Me-Time:

Think of your walking time as your Me-Time. It is the time when you are caring for yourself. It is the time that can make you feel better and stronger. Enjoy this time and don’t let anybody or anything rob you of it. Keep your walking time regular. It is essential for your overall wellbeing.

Precautions:

Walking is an excellent exercise that almost anyone can do. However, here are some precautions you must keep in mind:

• Consult a doctor before you take up walking or any other exercise.
• Always warm up by walking at an easy pace for 5 minutes. And give yourself time to cool down after walking.
• Wear comfortable clothes and suitable footwear.
• Keep yourself hydrated. Drink water before and after walking.
• Walk in safe areas. Avoid dark places, roads with heavy traffic, or other hazardous spaces.
• Take light and easy steps. When you walk, your heel should touch down before your toes. If possible, walk on grass instead of concrete.

Conclusion:

So you see there are many benefits of walking. It is an excellent way to stay active and fit. Walking regularly can have very positive effects on your physical and emotional health. If you can’t walk continuously for 30 or more minutes, walk for ten minutes three times a day. If you can’t walk briskly, walk at your own pace. Start slowly, increase your speed and the distance you cover as you build stamina. But walk every day. Make it your ‘Me-Time’ and enjoy it.

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