Avoid These 5 HIIT Workout Mistakes

High-intensity Interval Training (HIIT) is a popular workout among fitness enthusiasts these days. You must have surely heard of it even if you haven’t tried it. And try it you must because HIIT benefits the entire body and that too quickly. HIIT is great for increasing aerobic fitness and burning fat. A regular HIIT workout session lasts for 30-45 minutes with high-intensity effort for 30-35 seconds with a break lasting 10-15 seconds in between.

HIIT can be adapted to your specific needs – running, strength training or a combination of both. The only downside of HIIT is when you do it wrong. And it can easily lead to injuries owing to the high-intensity of the exercises. Get FITCOACH by FITPASS for all-round workout advice. The AI-enabled fitness coach offers workout suggestions based on your needs with an emphasis on form and technique.

HIIT Mistakes

• Skipping warm-up and cool-down

Warm-up and cool-down are absolutely essential for proper fitness. Everyone witnesses pains and injuries differently that can be managed by warming up and cooling down before and after, respectively, a workout. Dynamic stretches before a HIIT workout prepare your body for the high-intensity workout and minimizes muscle soreness and helps with post-workout recovery. HIIT includes intense movements like jumping, which affects your joints, adversely if you do not warm up.

• Skipping pre-workout meal

If you’re not properly fuelled before a workout, you won’t be able to perform well or have the energy to complete it. The body relies on carbs for that energy. You must eat well before a workout even if you want to lose weight because there’s no point if you’re unable to give in everything in your session. You might feel lethargic or shaky during the workout. Moreover, even if you finish the workout, your body won’t be able to heal properly. Having some fruits 1-2 hours before a workout is recommendable.

• Long intervals

HIIT is a very specific kind of workout – it relies on big bursts of energy and a lot of effort. Some people forget about proper form while working out hard. Experts suggest it is better to do fewer reps and maintain proper form than doing it wrong. Bad form always leads to injuries. However, stick to the intervals for the best results. Do not focus on making the exercise harder, instead focus on doing it for the interval and start the next one right after the break period is over.

• Intensity is not enough

HIIT workouts are supposed to be invigorating; they are intense and hard. In the beginning, you won’t be able to maintain that intensity, especially if you’re out of shape. Therefore, it is advisable to get to a level of fitness before starting HIIT workouts because it will push you out of your comfort zone. It won’t help you achieve your goal if you do not maintain the intensity. It is the intensity that offers such great results within 20-30 minutes.

• Too-much HIIT

Yes, there's such a thing. While you need to be consistent with your workouts, it’s okay to do HIIT 3 days a week, especially at the beginning. Eating, stretching, and sleeping well are important as well. Don’t make HIIT every day your target. Instead, try to do your best 3-5 days a week and enjoy your rest days. The body needs rest to recover equally. Listen to your body and if you feel too tired, do something light.

How to Wash Your Veggies & Fruits

Washing fruits and vegetables is unavoidable, irrespective of how you eat them later. The use of pesticides, being moved by hand, and left out in the open exposes them to a lot of pathogens. It has become even more dangerous since the coronavirus pandemic; the disease can also be transmitted through contaminated objects. And since everyone visits the veggies and fruits section, you can never be sure.

Eating fruits and vegetables cannot and should not be avoided altogether because they make up for an important part of your meal. Get FITEFAST to consult certified nutritionists for customized diet plans based on your needs and preferences.

• How big is the risk?f

The problem is that the seemingly clean and healthy fruits and vegetables might be contaminated on the surface with COVID-19. And there are other harmful pathogens to worry about as well. Experts say that washing them thoroughly is indispensable because they are handled by growers, pickers, truckers, store owners, and finally shoppers. While anyone could be carrying coronavirus, there’s also a chance the farming practices might have contaminated them.

While experts say that the risk is low, there are still a lot of unknowns besides there being a possibility of it. Therefore, it is understandable if you want to take extra precautions by washing them thoroughly. Coronavirus isn’t the only threat – there’s a threat of foodborne illnesses like hepatitis A, salmonella, E. coli, listeria, etc.

• Does rinsing fruits & veggies suffice?

There’s no “official” position on how to wash your fruits and vegetables. However, several suggestions going around. According to experts, washing vegetables with just water is good enough and even if it leaves a few pathogens, they won’t be strong enough to bother you. However, if you have low immunity, you might want to do much more. Rinsing removes pesticide residue. If you do get sick from eating veggies and fruits after washing them, there are probably a lot of pathogens on them. Clearly, rinsing isn’t enough in these cases.

• How to wash fruits & veggies

If you have microbes on your hands, they can easily be transferred to fruits and veggies, which is why you should wash your hands before washing the veggies. You should follow the same before washing utensils. The majority of the fruits and vegetables can be simply cleaned by rubbing them with your hands for a few seconds. This gets rid of more than 90% of the germs.

Washing with soaps and detergents is strictly unadvisable. That being said, you should wash everything – not just the fruits and veggies whose skins are edible but those whose skins aren’t as well. For example, melon, oranges, mangoes, pineapples, and most vegetables. If you don’t, microbes can be transferred in the pulp when you cut them. So, it’s always best to wash and peel them before cutting them.

Note that you should wash the vegetables just before you start to cook them or eat them because extra moisture creates a hospitable environment for microbes. Visibly dirty or not, just keep them in an isolated place and wash them just before cooking or eating. You can use salt water or vinegar water to clean them thoroughly. Although it is not necessary, it is prudent in the time of a pandemic.

Why Online Workout Videos Are Beneficial for Home Workouts

When you work out at home and do not have a trainer to oversee your movements and guide you on form and technique, workout videos come to the rescue. Since home workouts are the most practical idea these days, there’s nothing better than watching workout videos online posted by trained professionals. Not only do you get to know about the right technique but you also find out about new exercises. Online workout videos usually include warm-up, main workout, and cool-down exercises. Moreover, they give a structure to your exercise routine, which is rather hard to maintain without a concrete plan. There’s no dearth of online workout videos and you can keep adding exercises from them to your routine. Get access to HD workout videos created by celebrity trainers, arranged in dynamic workouts by a revolutionary AI fitness coach – FITCOACH.

Online Workout Videos Benefits

• Convenience

You see, with online workout videos, you do not have to follow a schedule and can choose to work out whenever you can make time for it. Even if you’re traveling, they’re easily accessible through platforms like FITPASS. Unlike with trainers at your gym, you do not have to wait for someone to finish consulting them. They are available 24/7 – all you have to do is to get yourself to start. So, with online workout videos, it just comes down to your motivation level.

• Work out as much as you want

You do not always have to give the same amount of time to your workout with online workout videos. Some days you feel exhausted in half an hour and other days you don’t feel like stopping. So, when you watch online workout videos, you can stop them whenever you like or go on to another one.  If you miss a class, you have to wait for the other one, whereas with online workout videos, you just need to get it sometime during the day.

• Variety

With workout videos, you have a plethora of options when it comes to workout types. You can choose from specifics like no jumping, low or high impact, high or low intensity as well. One day you can watch and follow a yoga class video and then you can watch a dance workout video the next day. And the best thing is that you do not have to compromise on the trainers because some of the best across the world make online workout videos.

• Depth

If you prefer depth over variety, online workout videos have you covered. Say, you like Pilates classes. You do not have to change your workout every day, you can do workouts with different purposes and focuses - strength, agility, flexibility, or a mix of them. With products such as FITCOACH, you can customize your workouts by filling in your needs and preferences.

• Cost-effective

Online workout videos cost very little as compared to gym memberships and they last like forever. Since the quality and the instructions are good, they’re a good investment. You can also browse from several free ones but it is always best to buy them for a proper workout experience.

How to Naturally Boost Your Immunity

Nothing can protect you against diseases and illnesses or help manage, let’s say, coronavirus symptoms like your immune system. The better you fuel it, the better it protects you. Therefore, it is important to follow healthy lifestyle habits that help the organs work as they should and thus protect you against pathogens.

While it is important to eat healthy and exercise regularly, you must also have a good health insurance policy that protects you and your family in case of an emergency. Check out the FITPASS + Health Insurance Plan, which includes 3-month FITCOACH & FITFEAST memberships and health insurance policy benefits of up to ₹50,000.

Natural Ways to Boost Immunity

• Eat well

For the immune system to function properly, you must eat healthy foods, especially, vegetables, fruits, herbs, and spices. For that matter, a plant-based diet is considered to be much healthier than its counterparts because it has antiviral and antimicrobial properties that ward off infections. Make sure that your diet provides the following nutrients:

1. Zinc
2. Folate
3. Iron
4. Copper
5. Selenium
6. Vitamins A, C, E, B6, and B12

All these are essential for your immune system to work properly. For example, if you have a Vitamin C deficiency, your body is prone to illnesses. Include good sources of protein in your diet as it helps build the immune system.

• Stress management

Studies have proved that long-term stress leads to an increase in cortisol – the hormone responsible for managing immune system response. High levels of cortisol are associated with low response rates of the immune system, which makes you more prone to diseases. Learning to deal with stress is one of the most important things, especially in these times. Try yoga, meditation, journaling your thoughts, etc. It’s also about not doing things that induce stress or anxiety, like staying on electronic gadgets throughout the day; avoid it. Checkout health insurance plans and get the best health insurance policy for peace of mind.

• Get plenty of sleep

The body regenerates and heals while you sleep, which is why experts give as much importance to it as they do. The body produces and distributes immune cells when you sleep. Logically, sleeping too little or irregular sleep patterns reduce the effectiveness of your immune system. This leaves your body vulnerable to diseases. Studies affirm that people who sleep well are healthier than those who do not or have problems like insomnia. Sleep deprivation also causes an increase in cortisol levels, which is, as mentioned earlier, bad for your immunity. Get a good Mediclaim policy and sleep without any cares or troubles in your mind.

• Workout regularly

Regular exercise helps the body prevent chronic diseases like diabetes, heart disease, and obesity. Also, it prevents viral and bacterial infections. When you workout, your body releases endorphins – hormones responsible for reducing pain and creating a feeling of pressure. It is a great activity to reduce stress, which is known to negatively impact the immune response. Find out more about FITPASS + Health Insurance Plan that gives your complete cover against diseases.

• Reduce alcohol intake & stop smoking

 Drinking too much alcohol leads to negative health effects like low immunity. The body spends most of the time detoxifying instead of taking care of the pathogens when you drink regularly. People who drink too much and too often are at a higher risk of pneumonia, liver disease, and cancers. The chemicals present in cigarettes affect the function and growth of immune cells. Smoking worsens infections (viral and bacterial). Stop smoking to improve your immunity.

Check out health insurance plans by FITPASS today to protect your savings and be prepared for any illnesses and diseases.

5 Tips on How to Become a Vegan

Eating animal products has its benefits but they lead to several health conditions – high cholesterol level, heart disease, high blood pressure, etc. On the other hand, following a vegetable-based diet is much healthier. Since you’re here, you’re probably wondering how to cut down on animal products and start including more vegetables, legumes, whole grains, and fruits in your diet.

For starters, you need a customized diet plan that ensures proper nutrition. Sadly, there are hundreds of processed vegan foods in the market from which you steer clear. Get FITFEAST to consult certified nutritionists and get any dietary suggestions based on your body type and eating preferences.

How to go Vegan

• Vegetables, vegetables, and more vegetables

We all end up focusing on the foods we cannot eat instead of what we can when we start a new diet. You must have heard or read that every protein-rich meal is a good one but that source of protein does not have to be meat-based. Vegetables contain protein as well; moreover, they are packed with Vitamin A, Vitamin K, and minerals like potassium. They contain less calories and lots of fiber to keep you healthy and full. So, add lots of veggies to your meals.

• Include a variety of foods in your diet

A vegan diet is based on consuming different types of foods to get proper nutrition. Plan your meals to create a balanced intake of nutrients. Have beans for fiber and protein, green leafy vegetables for Vitamins A, C, and K. Include veggies and fruits of all colors in your diet. Tomatoes are good for the heart, blueberries are good for the brain, sweet potato is good for the eyes, and so on.

• Go for whole grains

A vegan should be open to getting protein from wherever he or she can since animal-products (complete proteins) are off the table. Processed grains or refined grains like white bread and white pasta do not contain proteins. Whole grains, for that matter, like brown rice and quinoa among others contain protein as well as B vitamins, which are essential for the body. These nutrients are removed in the refinement process. Also, whole grains are packed with fiber that helps you lose weight.

• Try new foods

Irrespective of which diet you follow, always be open to trying something new. Therefore, if you’re going for a vegan diet, consume plant-based proteins. Animal products like meat and cheese contain lots of unhealthy saturated fats, whereas vegan sources do not. So, try tofu, tempeh, edamame, lentils, beans, and chickpeas. Also, have lots of nuts like almonds and walnuts in addition to seeds like pumpkin seeds, sunflower seeds, etc. for protein.   

• Don’t assume

There’s a general belief that all vegan products are healthy. That’s not true. Vegan cookies, for example, will have almost the same effects regular cookies do. Similarly, garlic bread made with vegan ingredients isn’t necessarily good for your heart. All diets are healthy when you make the effort to have natural, unprocessed foods. Processed vegan foods contain saturated fats in the form of palm and coconut oil. Instead of eating these foods, just have dishes like carrots with hummus, trail mix, etc.

How To Start Working Out After Coronavirus

A lot of things are still uncertain about coronavirus – symptoms, immunity after infection, and more. A lot of people, including you, want to know if it’s safe to exercise after you have recovered from coronavirus. We still do not have clear-cut answers. With all the uncertainty, it can be a little dangerous to exercise with all the complications relating to COVID-19. It is believed that the more severe the infection, the longer the complications might persist.

Unfortunately, the complications aren’t restricted to the lungs but might cause multi-system organ distress as well. So, while it affects your respiratory tract, it can also affect your heart and other organs. Therefore, you must ensure that these organs are working properly for you to work out well. A lot of people recover from the disease and are unsure about recovery.

Coronavirus Symptoms on the Lungs

Coronavirus affects both upper and lower respiratory tracts, which leads to symptoms like runny nose & cough and breathing difficulties, respectively. As the body fights the virus, it triggers inflammation in the lungs, which might lead to pneumonia.

The inflammation can cause fibrosis in the lungs in the long run but there’s not enough data to ascertain whether it is due to COVID-19 or not. For those who have been put on respiratory support will need months to recover and start exercising. In some cases, COVID-19 leads to adult-onset asthma, which causes chest tightness, wheezing, coughing, shortness of breath, etc. when you exert yourself. However, a majority of people get back normal lung function soon after recovering according to experts. However, it can take up to 6 weeks for you to feel good enough to start working out again.

• How Coronavirus Affects the Heart

While heart problems due to coronavirus are rare, they can still occur in people with serious cases. Some cases were even found in which coronavirus triggered cardiac arrest. The rate of heart problems due to other viral illnesses is much lower. Cardiac problems are numerous but this virus weakens the heart due to inflammation, which causes arryhthmias and blood clots. The latter can lead to heart attacks, strokes, pulmonary embolism, etc. In some cases, it can lead to the inflammation of the heart wall as well.

• When to Start Exercising after Coronavirus

You should ideally take a break and return to your workout schedule gradually. Athletes are advised to wait for at least 10 days after the symptoms have subsided to start working out again. Some doctors advise waiting for at least 2 weeks before starting light exercise routines, even to those who are asymptomatic. Those who are hospitalised should seek the advice of their doctors to resume training.

• How to Ease Back in Exercising after Coronavirus

As mentioned earlier, you might have to wait a little longer to get back to your regular exercise routine after recovering from coronavirus. According to some reports, you might feel fatigued for a few weeks after the symptoms subside. This will obviously make working out a little difficult. However, it is alright to walk around a little and maybe even visit the park. It is normal if you feel quite bad after starting working out again. Therefore, you will have to start gradually.

Why You Feel Nauseated After Working Out

Feeling nauseated after working out is more common than you think. When you push yourself to work out harder, it is only logical to feel a little queasy during or after the workout. However, it’s nothing to worry about. Working out a little too hard can also lead to complications, especially in times like the pandemic when you need to keep your immunity up.

You might drain out by working out too hard, which accumulated with social, financial, medical and other stressors can make the immune system more vulnerable. However, you should still work out and focus on not working out too hard. Check out FITCOACH – AI-enabled fitness coach – that provides dynamic workout recommendations based on your fitness needs.

The Cause of Nausea after Working Out

When you work out hard, blood starts pumping harder and that’s a little difficult on the digestive tract. The body distributes blood to the muscles for more oxygen and nutrition when you put it all in. What happens, as a result, is that very little blood is left circulating the stomach and intestines, which then causes nausea or a vomiting sensation.

Therefore, when a challenging workout makes you push harder, you feel like you might just puke, especially if you’re working out that hard for the first time. The body is unable to manage the accumulation of metabolic waste due to working out too hard. The body is unable to fulfill the oxygen needs of the muscles. This leads to the build-up of metabolic waste (carbon dioxide, lactic acid, hydrogen ions, etc.), which leads to acidity and thus nausea. No matter the level of fitness, everyone can witness nausea. 

Workouts Likely to Cause Nausea

The hard and long workouts like sprints, tempo run, HIIT circuits, etc. can be a cause for unwanted nausea. This also depends on your posture during the workout. It is highly possible during cycling due to the pressure on the abdomen, especially when you lower your torso to increase your speed. 

For that matter, weight-lifting workouts are even worse because the body needs high levels of blood flow. Consider leg day; the size of the muscles and their volume is high in addition to the fact that they can take more load than the upper body muscles. This means that the body might not be able to direct enough oxygen to the leg muscles and you might feel nauseous.

The Role of Food in Feeling Nauseous

It is important to eat well and stay hydrated if you workout. However, if you have a little too much before a workout, you are bound to witness nausea after or during a workout. That is because the stomach area won’t have enough blood to digest all the extra food and liquids. That’s why experts suggest keeping a gap of at least 90 to 180 minutes between eating and working out. Eating foods that contain healthy fats that keep you full for longer is not a good idea before a workout. Avoid fiber and protein before the workout as well. Consult expert nutritionists at your convenience with FITFEAST. Get daily diet recommendations to suit your workout needs and achieve the best results.

5 Foods That Help Reduce Stress

Believe it or not, stress levels are affected by what you eat. Consuming junk food often, which is not uncommon in the present day, can increase stress levels and thus lead to anxiety. Therefore, eating healthy is essential for good mental health as well as physical health. Moreover, healthy foods are good for your heart and other vital functions of the body.

Mental health experts claim that people who follow good diets and tend to consume c are more likely to achieve good overall health. Try FITFEAST – Your Personal Nutritionist – to get expert dietary advice based on your physical activity, calorie requirement, nutritional needs, and preferences.

5 Stress Reducing Foods

• Seasonal Fruits

A diet without fruits is not a good diet at all. Consuming seasonal fruits is not only satisfying but eliminates stress as well. Seasonal fruits, especially citrus fruits, are known to reduce the level of stress. Fruits are packed with essential nutrients including flavonoids that improve brain function. On that note, you should also include green leafy vegetables as they improve your concentration powers and help you deal with tough situations. Therefore, make sure you have both daily for high energy levels and stress reduction.

• Dark Chocolate

Have you ever had chocolate when feeling low? And did you feel better after? Chocolate, dark chocolate mind you, is known to improve mood and relieve stress. We feel low when the sugar levels in the body reduce beyond a point, which gives way to feeling stressed and irritated. Consuming dark chocolate is good because it contains several antioxidants that improve insulin sensitivity, blood pressure, and mood. Experts suggest consuming up to 40 grams of chocolate every day to get rid of stress.

• Herbal Tea

Herbs have been used for a very long time to treat different health problems. Some of them are known to reduce anxiety as well. Herbal tea is a good option for that as well. A substance called adaptogens present in herbs fights stress and maintains the vital levels in the body. You can have herbal tea to relax, sleep better or even prevent headaches. 

Herbal tea is packed with vitamins, minerals, and antioxidants that lighten up the mood and calm the mind. This property is dependent on the presence of essential oils that cool down the nerves. Moreover, warm herbal tea detoxifies the body and improves blood circulation, which in turn improves mood. Therefore, include Chamomile tea, Basil tea, Sage Tea, Peppermint Tea, Earl Grey tea is your daily diet

• Whole grains

Whole grains are one of the most important ingredients of a healthy diet. They are packed with complex carbs that provide energy while also controlling the hormones that lead to stress. Whole grains are known to increase the levels of serotonin in your body, which is a hormone that regulates happiness. Add fibrous foods in your meal to improve digestion and metabolism, which will lead to low levels of stress.

• Turmeric

Turmeric is a natural antiseptic – it heals wounds – and it is also good for mental health. It reduces inflammation and can help reduce anxiety. Oxidative stress is a common reason for stress and anxiety. Add turmeric to a glass of warm milk and have it before you go to sleep at night. This drink boosts immunity and reduces stress.

Artificial Intelligence is the Future of the Health & Fitness Industry

People are more concerned about their health and fitness now more than ever. An endless number of solutions like fitness apps, which include workout management and tracking solutions, gadgets, and wearables are easily available for online purchase.

A lot of the functions and features of the fitness solutions you use everyday are based on artificial intelligence. It is now an integral part of the industry. In case you haven’t noticed at your local fitness center, you are definitely using it in your applications. AI technology has enabled fitness solution providers to learn about the habits and needs of the users and thus, reshape the fitness industry. FITPASS is one such fitness solutions company at the helm of artificial intelligence frontier. FITCOACH by FITPASS is an AI-led fitness coach that provides dynamic workout suggestions based on your basic data and fitness activity.

How AI is changing the Health & Fitness Industry

• Personal Training

More and more people are now privy to personal training, which is a great way to reach your fitness goals. Certain apps and their features are designed to offer workout suggestions based on personalized needs and preferences, which is rather like a personal trainer. These apps and features create custom workout routines based on your level of fitness, eating habits & preferences, etc. Most of these apps contain tips or videos for you to check your posture and technique. Plus, the consecutive workouts are based on your previously completed workouts.

• Bridges the gap between the service provider and the user

Apps and their features have made it easier for both parties to have a better relationship. The exercise and dietary activity recorded in the apps is beneficial for both parties – the users get new and improved suggestions with each log entered and each workout completed. The fitness services company, on the other hand, receives all the information to improve the AI technology and remodel its services and facilities accordingly for better financial prospects by appealing to a wider base of individuals seeking expertise.

• Improved coaching and performance

AI-led fitness solutions are good for people just starting out with fitness routines. It is a great help to have access to personalised routines based on your level of fitness and activity with emphasis on form and technique. You can get HD instruction videos based on dynamic workout routines with FITCOACH by FITPASS. The exercises are demonstrated by celebrity trainers that allow you to move properly for the best results.

• Improved wearables

Improvements in AI technology has certainly boosted the advancements in wearable devices. Irrespective of which company you buy them from, you can use them for an array of purposes – tracking physical activity, water intake, etc.  These wearables have advanced to a stage where they can detect irregular heartbeat that may be a result or cause of a serious ailment like stroke or diabetes. Wearables are now synced with you smartphones and that has opened up a whole new world of utility.

All You Need to Know About Low Impact Exercises

Regardless of the workout, whether it’s a bodyweight exercise or resistance exercise, all exercises have an impact on your joints and ligaments. You might be motivated to give your best but wise are those who consider the impact on their knees, ankles, hips, etc. Consider high-intensity but low-impact exercises for a good cardio workout.

Low impact exercises are especially important if you have persistent pain in a body part or unhealed injuries. High-impact exercises can hurt you even further and worsen symptoms. For that matter, low-impact exercises place lesser stress on the joints and yet they are equally effective and keep you healthy. Get access to dynamic workout recommendations with numerous low-impact exercises explained through HD videos with FITCOACH – AI-based fitness coach.

 

What are the types of low impact exercise?

If you think that low-impact exercises are not effective, think again. Several low impact exercises are more beneficial than their high impact counterparts. They include most body parts including the knees, shoulders, lower body and the cardiovascular system.

Swimming – one of the best forms of low impact exercises. People with injuries and old people are commonly advised swimming for muscle strengthening and improving lung function. You can burn a minimum of 400 calories in 45 minutes of swimming since it works the entire body

Yoga – the dynamic yoga poses are good not only for your muscles and joints but mental wellbeing as well. The breathing exercises improve body functions that allow you to work out even better. Develop strength, balance and flexibility with yoga classes

Cycling – A great way to get cardiovascular exercise and work the lower body. Cycling is easy on your knees and ankles and still a good workout. However, you should use a good bicycle

Walking – one of the simplest and low impact exercises. You can easily fit walking into your plan. It is up to you to do brisk walking our just stroll around till you break a sweat

 

Low Impact Exercise Benefits

Low impact exercise has several benefits on your body and mind and they are great to start workout routines. Inactivity leads to high blood pressure, high cholesterol levels, and being overweight, all of which can lead to joint pain. It is not for everyone to do high impact exercises. Here are the benefits of low impact exercise:

Strength and endurance – low impact workouts help build muscles and strength gradually without affecting the joints. Yoga classes are the best form of low impact workouts that can help build strength and endurance

Weight loss – low impact exercises are equally effective in helping you lose weight. If you suffer from discomfort or have any injuries, include low impact exercises in your workout routine. With low impact exercise, you can stay healthy without any complications

Better cardio health – one of the best benefits of exercise is improved cardiovascular health. Staying active prevents the onset of cardiovascular disease. Low impact cardio exercises can help you stay in shape without affecting your body parts

Home Workout | How To Use Weights For Exercise

Don’t wait for the gyms to reopen to start working out with weights. Starting a weight training or strength training routine at home is easier now more than ever. Due to the COVID-19 pandemic, your exercise routine might be affected and it makes sense to work out at home, especially when you’re at home all day. 

If you don’t have the necessary equipment, buy dumbbells online along with exercise mats, kettlebells, resistance bands, and just about anything you need to work out. Now, if you have not been regular with your exercise routine for a while, you need to take it slow because weight training is strenuous. Check out FITCOACH – AI-based fitness coach – for dynamic workout recommendations and access to HD videos conducted by celebrity trainers.

How To Do Weight Training at Home

• Make a plan

When you workout at home, you have the flexibility to do what you please, which has its perks and some disadvantages as well. You can make your personal strength training regime to make the best use of the available equipment. However, having a plan is essential or you can get lost in a web of weight training exercises and routines. Ideally, begin with 30-45 minutes long sessions of full body workouts. Starting with the most common yet effective exercises – push-ups, squats, rows, etc. Don’t go for more than 10-12 reps in a set for the first few days.

• Introduce weights eventually

It is better to get used to the workout plan before adding weights to your resistance training program. Use dumbbells or kettlebells, etc. that challenge you but you’re comfortable with as well. You have to find a balance between too little and too much. Too little is when you don’t even break a sweat and too much where you find it hard to move on to the next set. More importantly, weights can affect your form if they’re too heavy for you. You should prioritize form over extra resistance.

• Don’t forget to challenge yourself

After having worked out with weights for 2 weeks or so, you can move on to a heavier set of weights. You will feel the need to so if you don’t feel challenged enough. After a while, the weights and number of reps start to feel much too easy for them to produce any desirable results. Increasing weights with each set is a good idea because it challenges your muscles quite well.

• Give yourself proper recovery time

Once you get your weight training routine into place, you need to get enough rest to allow the muscles to repair themselves. You can include a day of bodyweight workouts in your routine to give your body time off. Muscle soreness is to be expected but not more than 3 days. If it persists for longer, you’re probably working out too hard. Challenge yourself but don’t drive your muscles to the point of injury, which is counterproductive at best. Have a rest day after every 4-5 days of workouts and don’t even try to skip it. Including yoga classes in your routine is quite helpful as it focuses on stretching and deep breathing, which improve the functionality of the muscles and reduces the risk of injuries.

Weight Loss Diet Plan | 5 Things to Know Before Adopting a New Diet Plan

There is no easy way around for losing weight. You must consistently follow a workout routine that suits your level of fitness (and challenges you) and a diet plan that helps you consume fewer calories than you burn and still provides nutrients and energy. While most people believe that working out is difficult, it is extremely challenging to follow a healthy diet plan. Cooking at home and saying no to delicious (unhealthy) dishes while eating out are the biggest challenges.

The main benefit of weight loss is good health. A healthy weight not only reduces the risk of heart disease but helps lower cholesterol levels and blood pressure as well. Moreover, lifestyle is also a governing factor; a sedentary lifestyle is your biggest enemy when it comes to losing weight. Therefore, inculcating healthy eating habits is indispensable. Get FITFEAST to consult certified dietitians for professional advice on nutrition and weight loss.

How To Start A New Diet

• Have a strong mindset

The success of your new diet plan depends on your mindset. While it seems right, an all-or-nothing mindset can be counterproductive. This mindset makes the new diet plan seem formidable and makes it harder for you to follow. Do not focus on giving up everything because you need the occasional indulgence. Go for small changes because they are doable and encourage you to try harder. Focus on making a habit out of small things like having less sugar. If something doesn’t work out, try other things but don’t give up.

• Make a routine

Approach your new weight loss diet plan systematically because a system helps you stick to the plan in the long run. This way you can build habits and overcome obstacles. Start by setting realistic goals that can be achieved in a given time frame. Doing stuff like keeping your workout clothes next to you in bed for a morning session help. More importantly, cook food at home and try to eat at the same time every day.

• Track your meals

Managing your meals becomes easier if you measure them. Download the FITPASS app and get FITFEAST to track your meals every day instead of guessing the calorie-intake. Keep a track of your cheat meals as well. Add the extra piece of pudding and beer you had on a regular day. Keeping track allows you to lose weight faster than if you just “go with the flow”.

• Don’t block out cravings

You will crave certain foods after restricting their intake. It’s only human and there’s nothing wrong with it. However, it is better to plan ahead of cravings. So when you cut down on sugary foods, expect cravings at similar times in your day. Plan ahead – you should know what you will do when cravings hit you or you will simply give in to them. Increase your protein intake and have nutrient-dense foods. And finally, you can have a favorite food on your cheat day but don’t overdo it.

• Be prepared for low energy levels

A weight loss diet plan requires you to cut down on the calories that your body is used to. Know that you can get through the day with much less. It is alright to feel low on energy and have mood swings for a couple of weeks. Focus on powering through them with the thought that better things await. If your energy levels don’t return to normal after a few days, you are probably under-eating. It is always best to consult a nutritionist for the best results.