It’s Not Barred: 5 Minute Barre Workout You Can Do At Home Everyday

Have a hectic schedule and can't find time to go to a gym for training sessions every day? Want to stay fit but can't stay committed to everyday workout sessions at the gym? Want to engage your core and the entire body in just 5 minutes? Then this is for you. Barre workout is a quick but mighty workout session that takes dance inspired workouts to a whole new level and has many benefits.

From a great posture to a well engaged and stronger core, Barre workout has numerous benefits. The best thing is that you can take Barre classes or can indulge in it at home in this new found fitness trend that is here to stay. All you need is a chair (even a kitchen counter works) and 5 minutes everyday to get the best out of your body. Before progressing further let's understand what exactly is Barre workout.

What Is Barre Workout?

Barre exercises is basically a workout technique that is inspired and is somewhat coming together of ballet, yoga and Pilates. Although it focuses on high intensity movements it is designed to engage your core and boost your stamina in a way only a few other exercises can. Not only that barre workout also develops flexibility and adds strength to your body.

Barre Workout You Can Practice At Home

Having said that, there are a few exercises that you can indulge in at your place. Since barre workout at home is legit, here is how to do it.

Warm Up

Prepare yourself and your body for some high intensity workout. Get into the right mindset and understand this might cause fatigue which is good for you. Get into the groove because it's important.

Sumo Cat

This is one of those barre exercises that is a great way to warm up your spine, lower body and engage your core for starting a barre workout.

Process:

• Keep your feet more than hip width apart and point your toes in 1 o'clock and 11 o'clock directions.
• Now keep your heads behind you and towards an imaginary chair and keep your weight on your heels.
• Scoop your core and round through your spine as you exhale.
• While you inhale, lift your tailbone.

Crescent Lunge

If you are planning to indulge in barre fitness then indulging in crescent lunges is what you should be doing. This exercise opens your upper body and hips and heats your lower body.

Process:

• Place your right foot behind you and bend your left knee and keep it directly over your ankle.
• Then through your right heel reach back and extend your right leg as far you can.
• Join your hands and take your hands over your head as you inhale.
• While you exhale, bend your right knee toward the floor and push your palms down.
• Return to the starting position as you inhale.

What Are The Benefits Of Barre Workout?

Performing a 30 minute barre workout is very beneficial for your body. Coming to the benefits of barre workout they are plenty. Let's list some of the benefits:

Builds muscle strength and works your:

• core
• arms
• thighs
• glutes

Gives you more flexibility and works your:

• joints
• prevents stiffness
• helps you sit for longer periods

Helps you build muscle endurance and helps:

• build stamina
• influences breathing patterns
• lowers the risk of diabetes and heart disease

Have the freedom to choose from over 4000+ gyms with FITPASS and exercise as per your will.

How To Build Endurance And Stamina For Going Back To The Gym?

Who doesn’t love to be energetic? In fact, if there is one thing that you could choose, just one integrant of fitness that you could improve magically you might say strength or speed but the underdog, the less focused upon element, stamina is something that would give your overall fitness a boost and help you stay energetic. If you have been feeling off track or having an energy crisis lately then building stamina would help you get back your zest!

If you are wondering about how to build stamina for gym and still unsure about what to do then here are some easy but certain ways to do so:

• Maintain Your Balance

Now this might seem odd but cutting down a bit on your recovery time actually helps boost your stamina but it's important to remember that your body still requires some time for rest and recovery. Pushing yourself everyday will only make matters worse. So, it's better to maintain a balance and train hard on some days and keep it low on others.

• Go For Long Walks

Another one of the stamina building exercises is walking. Moving your body for longer intervals is a great way to build endurance and have stamina. Take out 30-60 minutes everyday and go for a long walk. This simple exercise is really helpful and anyone from a beginner to a pro can do this to build endurance and stamina.

• Take A Healthy Diet

Everyone knows the importance of having a healthy diet. Since stamina building is not just about being fit and indulging in physical activity but also about performing exercises effectively, your body needs energy and for that you should take a healthy diet. Try having a high protein and low fat diet but make sure you include carbohydrates.

• Take Proper Rest

Another one of the important factors and a simple answer to how to increase stamina for gym is getting enough sleep and being well rested. Limiting your rest time between sets is a way to build endurance, taking proper rest is important for your body to recover and get back in shape and have more strength and endurance.

• Short Meals After Short Breaks

We can not stress enough about how important this is in the process of understanding how to gain stamina for gym. Switching from 3 big meals to 6 smaller ones will boost your metabolism and provide a constant supply of energy. Have a healthy diet and take smaller portions for better stamina.

No Equipment Exercises That You Can Do At Home For A Stronger Back

Sitting on a chair working on a laptop the entire day, hunching over the phone for hours on end and sleeping for long hours at a stretch on the week offs is not doing your back a favour. In fact, if anything it's only inviting back troubles. With an increase in work hours and stress we are moving towards prolonged illnesses and back problems that they might face in old age. Our back is one part of our body that is used in almost every action we perform throughout the day so imagine how much we are straining it. From carrying a backpack to bending to pick up something, everything involves the back. And of course a body part that is used that much tends to get in a bad shape. Skipping workouts does not help that either. 

What might help though is making it a priority to change postures, get up from time to time and move around a bit every 2-3 hours. And yes, add a few no equipment bodyweight exercises for lower back and start on your journey to prevent ailments and get a toned back. You can also get back your back in shape by getting a subscription to FITCOACH, an AI enabled personalised coach that adapts to your needs and fitness goals! Here are a few exercises that might help with it.

Dolphin Kicks

If you are looking for bodyweight training for lower back then Dolphin Kicks is one of the best exercises you can try. Straighten out your legs and raise them up. Point your toes towards the sky and hold this static position for 7 seconds and by doing this you are engaging your abdominals, spinal erectors, hips and glutes. An exercise that works so many parts of your body at once is definitely beneficial and should be a part of your daily regime.

Cobra Pose

Another one of the best bodyweight exercises for lower back Cobra Pose works your legs, back and abs in one move. Lie on your stomach and keep your hands tucked under your shoulders. Press your hips and legs into the floor and then push your chest up the ground as much as possible. Hold this pose for 15 seconds. Since this exercise works all your body it's not just beneficial for your back but your legs as well.

Superman

Wondering how to tone your back without weights? This exercise might help. This exercise works your abs, shoulders, back and glutes. Lie on your stomach with your arms stretched in front of you. Then lift your arms and legs off the floor and stretch down your back. Hold for 10 seconds.  If you don’t want to do it all alone then getting a subscription to FITPASS-TV  and tuning into their live fitness sessions can be a great idea.

Prepare Yourself to Head Back To The Gym and Get Fit!

The news you have been waiting for! The thing that you have been waiting to hear! It’s finally here! After months of waiting in some cases sitting on the couch and in others by starting with home workouts, finally they are reopening gyms! Whether you are a fitness freak or have just decided to join the gym and are getting started, here is how you can start preparing yourself to get back to the gym and get back to exercising. So, what are you waiting for? Have the freedom to choose from over 4,000+ gyms with FITPASS and exercise as per your will.

Get Accustomed To The New Safety Measures

Most likely with gyms reopening there would be a new protocol and many new safety measures will be in place. Make sure you are aware of them and comply with these rules and regulations in your best capacity for your safety and of the ones around you.

Start Easy And Set Realistic Goals

Even if you had been working out at home, most likely those workouts would have been for shorter durations and of less intensity. However, with gyms opening you might be tempted to level up but it is advised that you don’t push your body beyond its abilities on your initial visits.

Stay Hydrated And Take A Water Bottle To The Gym

Your water intake is sure to have reduced during the lockdown period while staying at home. There are many benefits to drinking water. Water stations in the gym would not be in use so it's better to carry your own water bottle. So, lookout for gyms open near me and head to one soon.

Plan Your Workout Well In Advance

Whenever gyms reopen they would most likely stick to a time limit that you would have to stick to. Given that they won't be operational for longer hours it's a good idea to plan in advance and workout at your convenience.

10 Foods That Boost the Immune System

Our immune system functions to fight off the disease-causing pathogens. As soon it comes in contact with it, an immune response is triggered.

Including a particular kind of food into your daily diet will help you to boost your immune system and prevent you from catching infections by strengthening the immune response.

For personalised diet plans, you can now consult expert nutritionists online via chat or schedule calls with them at your convenience with FITFEAST by FITPASS. 

Foods To Boost Your Immune System

• Citrus 

These are highly recommended for daily consumption as they contain a high amount of vitamin C. You can include citrus fruits like lemon, orange, grapefruit, guava, and so on in your diet.

• Broccoli

Broccoli is a good source of vitamin C and other antioxidants and eating it regularly keeps your immune system strong.

• Red bell peppers

These contain large amounts of vitamin C which is a powerful antioxidant and helps to prevent infections by forming antibodies.

• Garlic

Garlic has anti-inflammatory and antiviral properties that fight infections by helping the body to destroy viruses and other microorganisms. 

• Ginger

Ginger activates immune cells and has antibacterial properties that help improve the immunity of the body.

• Spinach

Spinach has numerous antioxidants that increase the immune system’s ability to fight infections

• Yogurt

Yogurt helps to keep the gut healthy. It is a source of probiotics, that boosts our immune system. 

• Almonds

These are a rich source of nutrients that can help fortify your immune system

• Sunflower seeds

Sunflower seeds supports your immune system as it is rich in vitamins and minerals that helps to protect from infection causing viruses.

• Turmeric

Curcumin, a compound found in turmeric has anti-inflammatory properties that help bolster the immune system.

Weight Loss | How to Choose Between Running & Dancing

There are so many ways to lose weight that it can be confusing. Now that weight loss is the number one goal in front of us and no stone, that is to say workout routine, is left unturned when it comes to methods. People have everything trying to lose weight – dieting and working out just about any way you can think of. Running and dancing are two forms of workout that are one of the most effective ones among all those options. However, fitness and weight loss are about trying new forms of workout and sticking to one that suits your body. With FITPASS, you can attend most types of workouts at gyms and fitness studios near you.

The Difference Between Running & Dancing

• Running

No other activity can be better than running if done with the right intensity and for an appropriate amount of time. It helps you burn a lot of calories even after you’re done owing to its high intensity. The expenditure of calories stays up even post the session, which means you lose weight faster. However, you ought to know that running is not the same as jogging. If you mix it up, i.e., run at a slow and fast tempo in intervals, you will achieve better results.

Your goals are important too. If you are running to lose weight, you must go on a calorie-deficit diet. Even though it is a high-intensity activity, eating more than you expend won’t help you lose weight. Plus, you must eat nutrient-rich foods to get the right amount of nutrients. If you plan longer runs, you need to fuel your body in between to maintain the level of electrolytes. If you run for less than an hour, drinking sips of water is enough. But for longer runs, you need to replenish your electrolytes with sports drinks or ask your doctor for a healthier alternative.

• Dancing

Dancing is fun and effective when it comes to weight loss. 30-minute workout sessions 4 times a week are important to maintain good health. But for weight loss, you must increase the duration and intensity of your workout. Like with running and other physical activities, it is important to have a good diet which includes protein, fiber, and carbs in the right amounts. With dancing as well, you need to go on a calorie-deficit diet in order to lose weight.

Body composition and age are factors that determine calorie burn without your control. Therefore, you need to exert energy as per those factors. These days you can choose from a variety of dance forms – Zumba, Belly dance, Belly dance, contemporary dance, and many more. Out of all these, Zumba is the most effective because its major purpose is to lose weight. However, it also depends on the duration and intensity of the class. Dance can help people with high BMIs lose up to 1.5 KGs every week. However, people with lower BMIs might only manage to lose up to 750 grams per week.

• Conclusion

Both activities can help you burn upwards of 400 calories in 45-60 minutes. But both have other benefits that you may want to read and choose accordingly. You may try both to see which one suits you better.

Healthy Eating | 5 Best Fruits for Weight Loss

Giving up sweets and sugary foods is the biggest challenge faced by people wanting to lose weight. You stop going to the section of the supermarket with desserts, say no to friends and one day when you are feeling a little low, it is a colleague’s birthday at the office. And of course, it is doubly hard during holidays, especially Holi and Diwali. The body, however, needs its share of sugar in the form of fructose, and not sucrose, which is found in processed sugar. Therefore, whenever you feel like having something sweet, have natural desserts in the form of fruits. Fruits are packed with nutrients and do not increase your body’s sugar levels. Talk to your personal nutritionist with FITFEAST to find out the right kind and amount of fruits you should have to maintain proper body weight.

Top 5 Fruits for Losing Weight

• Apples

This fruit contains a lot of fiber and minimal calories, which makes it one of the best fruits to lose weight. It helps slow digestion and keeps you full for longer. Experts suggest eating apples with their skins for best results. Having an apple the first thing in the morning will not only improve your metabolism but will give you the energy you need to start your day as well. You can also slice it and have it with nut butters or Greek yogurt as a snack. Add it to your yogurt for a wholesome meal.

• Oranges

If you want to lose weight, eat whole oranges instead of drinking their juice. Oranges are full of Vitamin C that improves the immune system functions, helps the body make collagen and improves the absorption of iron. An orange contains almost 80% of the Vitamin C required by your body in a day. Having a freshly cut up orange is the best way to lose weight. Consume chicken breast or fish to get your daily requirements of protein.

• Berries

Berries provide a lot of energy without too many calories. ½ a cup of Blueberries, for example, contains Vitamin C, Manganese, and Vitamin K and only 40 something calories. Similarly, a cup of strawberries contains fewer than 50 calories and provides more Vitamin C than the body requires in a day as well as 30% of manganese. Berries fill and reduce your cravings for other sweets in addition to reducing cholesterol levels and blood pressure. Berries also lower inflammation and help reduce weight. Have them straight or add them to your yogurt.

• Kiwi

Kiwis are one of the best sources of Vitamin C and E along with fiber and folate. They are nutrient-dense, which makes them extremely healthy. You can lose weight just by eating two kiwifruits everyday within 3 months. They also reduce blood pressure in this age of heart problems. Studies have proved that kiwifruit improves gut health, helps control blood sugar, and reduces cholesterol levels, which all help in maintaining the right weight.

• Melons

One of the best things about summer is melons. They are high in water content and low in calories, which is the perfect recipe for weight loss. Melons like honeydew, watermelon, etc. are packed with fiber, potassium, antioxidants, vitamin c and other minerals. Consuming water-rich fruits is a good way to lose weight. But they have a high glycemic index, so you should not overeat them.