Tag:

fitfam

Tabata workout plan for beginners: Effective weight loss

by qalfit September 14, 2020

written by qalfit

From Pilates to Zumba, there are tonnes of exercise out there to help you lose weight and get fit. But when it comes to weight loss nothing burns your fact as effective as a HIIT workout. According to research published in the British Journal of sports medicine, bursts of high-intensity interval training (HIIT) may be more effective for weight loss than longer less intense workouts. One such new, refreshing HIIT workout is the Tabata workout plan for weight loss.

So, if you are looking for a fresh, energizing workout to lose weight and get fit, look no further than the Tabata workout plan. Here is everything you need to know about Tabata workout plan for beginners.

What is Tabata training or Tabata workout program?

You might have heard the term Tabata training at some point in your HIIT session in your gym. Tabata is a relatively new form of interval training that is specifically designed to get your heart rate up in a short period of time.

The Tabata training was developed by a Japanese doctor called Dr. Izumo Tabata, hence the name ‘Tabata workout’. Dr. Tabata wanted to find out if very short bursts of high-intensity exercise followed by even shorter rests would improve the athlete’s performance. This was initially focused on improving aerobic and anaerobic fitness, but now in 2018, Tabata training has become much more extensive than it used to be. It uses a wide range of exercises including running, cycling, squats, and burpees.

Tabata workout plan for beginners

Tabata is more of a training style than a workout. You can apply the Tabata training style to just about any workout. The structure of the Tabata training program for beginners is as follows:

Intense workout for 20 seconds
Rest for 10 seconds
Complete 8 sets

As you can see, the Tabata workout plan for beginners is basically a high-intensity exercise followed by short rest time. These exercises form one set. You can do any exercise as you wish in this format. The trick here is to really push yourself all out.

How does Tabata workout plan for beginners work?

The Tabata workout plan for beginners improves two of our main energy systems. It targets both the aerobic energy system and anaerobic energy system thus improving your endurance. Tabata training, when undertaken four times a week, has been proven to improve your aerobic capacity by 28%. It has also proven to improve oxygen consumption (VO2 max) by 15%. Moreover, it targets a greater range of muscle groups and puts a lot of stress on your body. This helps you burn fat effectively.

Simple Tabata workout plan for beginners

Step 1: Perform push-ups for about 20 seconds at high intensity.

Blue and black haired woman doing push-ups on a blue mat. — The Tabata starts off with high-intensity push-ups for about 20 seconds

Step 2: Then rest for 10 seconds.

Step 3: Go back and perform push-ups for another 20 seconds followed by a rest time of 10 seconds.

Man doing pus-hups in the gym during tabata workout plan — Push-ups are effective for HIIT workouts

Step 4: Complete eight sets of push-ups.

Step 5: Rest for 1 minute.

Man in grey tank top taking rest in gym after tabata workout — Rest between periods of intense exercise help you recuperate

This is round one. Each round lasts for 4 minutes in a Tabata Training. After this round, replace the push-ups with burpees, followed by squats and two other quick workouts of your choice. This is how you do the Tabata training for beginners.

Tabata workout plan for beginners is undoubtedly an effective way to burn your fat and improve your endurance at the same time. One important thing to note here is that Tabata is an advanced level of training and as a beginner, you must be very careful while doing Tabata Training. Start with simple interval training and gradually work your way up.

September 14, 2020 0 comment

Fitness

Japanese towel exercise for weight loss: Does it actually work?

by qalfit September 10, 2020

written by qalfit

During this lockdown, everybody at some point would have tried to lose weight between the carefree binge-eating and the boring work from home routine. So, by now most of you would have known that losing weight is an arduous task. However, if you belong to the small population that actually followed rigorous dieting regimes and a strict workout schedule to lose weight, here is a new Japanese towel exercise that can help you lose weight.

This exercise not only assures you a slim body but also promises to give a toned stomach. But what exactly is this exercise for weight loss and how does it actually work?

What is this ‘Japanese towel exercise for weight loss’?

One striking thing about the Japanese towel workout is that you don’t need any weights or gym equipment, you just need a regular towel to do it. This Japanese towel workout came into the picture when a Japanese doctor, Dr. Toshiki Fukutsudzi introduced a simple exercise method with a towel to lose weight and improve body posture.

Dr. Toshiki initially came up with this idea to help people suffering from lower back pain. The Japanese towel exercise showed great results in fixing the spine and providing relief from back pain. He also claimed that this simple towel exercise can help you lose weight by correcting the placement of the pelvis.

Read more: Weight loss tips: Shift your set point weight

How do you do the Japanese towel exercise?

This simple exercise takes only 5 minutes of your day. Here is what you need to do.

Step 1 of the Japanese towel exercise

First, find a regular bath towel and roll it. The bath towel should be around 7-10 cm thick.

White rolled up towel on top of two maroon rolled up towels — Roll a bath towel into a log, around 7-10 cm thick

Step 2

In this next step of the Japanese towel exercise, sit on the floor with your legs stretched in front of you. Then spread your legs a little such that there is 8-10 inches gap between both feet.

Step 3

Place the rolled towel behind your back and slowly lay down on the floor. Make sure that you are laying in a straight position and the towel is placed directly under your waist.

Step 4

This is the complex part of the Japanese towel exercise. Now, in the same position, try bringing your toes close to each other while maintaining the distance between the heels. By now, your feet should be like a pyramid.

Woman in yellow shirt and black pants doing Japanese towel exercise

Step 5

Hold this position and slowly lift your arms and take them over your head. Your hands should almost touch the floor.

Step 6

Try not to break this pose and try to join your pinkie fingers.

Step 7

This is the final form of the Japanese towel exercise. By now, your body will almost be arched like an inverted boat.

Step 8

Try to hold this position for about 5 minutes.

Step 9

Initially, you will feel slight pain and a burning sensation in your back. This will ease off with practice.

Step 10

Now, slowly lower your hands, stretch your legs, and get up. Repeat this daily.

Does the Japanese towel exercise really help to lose weight?

The science behind this simple method to lose weight is that any extra fat around the belly is basically a result of misplacement of your pelvis. The Japanese towel workout claims to correct the pelvis placement by working on the pelvis region with a towel that results in small waistline and toned abs.

There is no doubt that this exercise is effective in curing your back pain and strengthening your abdomen. But, unfortunately, there is absolutely no scientific evidence that the Japanese towel exercise results in weight loss. If all you had to do was lay down with a towel to trim your waistline, we would all have a toned body by now. However, the Japanese towel exercise is still a viable option if you are already dieting, and do not have access to a gym or workout equipment.

In conclusion, while the Japanese towel exercise might benefit your body alignment, this simple workout wouldn’t help much as a primary option in losing weight rapidly. Nevertheless, it is still a viable option in certain circumstances. It is primarily useful in terms of toning your body.

September 10, 2020 0 comment

Fitness

Fast-Twitch muscles – What are the key exercises?

by qalfit August 4, 2020

written by qalfit

You might have heard an athlete or sportsperson taking about having powerful muscles and how their fast-twitch muscle training helped them. At first, this may sound a little weird for some people. But fast-twitch muscles are really a thing and it is entirely possible to do a certain exercise that focuses on one muscle fiber type.

So, what is this fast-twitch muscle, and why is it important to train it? Here’s everything you need to know about fast-twitch muscles.

Types of twitch muscle fibers

Before we deep dive into fast-twitch muscle fibers, you first need to know about twitch muscles. Twitch muscles are skeletal muscles that support your movement. They are thus crucial for working out. Technically, there are two types of twitch muscles. These are fast-twitch muscles and slow-twitch muscles. Fast-twitch muscles help with the sudden bursts of energy involved in activities like sprinting and jumping. On the other hand, slow-twitch muscles help with endurance activities like running and bicycling.

What are fast-twitch muscle fibers?

As mentioned earlier, fast-twitch muscles are responsible for high-intensity exercises like sprinting and heavy lifting, but only for short periods. They support short and quick bursts of energy. These short bursts of energy are possible because these muscles are anaerobic. They use the glucose that is already present in your body to make adenosine triphosphate (ATP) that provides energy to these muscle groups. There are two types of muscle fibres:

1. Type IIa

TypeIIa is known as oxidative-glycolytic muscles because they can use oxygen and glucose for energy. This type of fast-twitch muscles is not easily exhausted and can recover from a short, intense workout quickly.

2. Type IIb

Type IIb is known as non oxidative muscles because they don’t use any oxygen for energy. Instead, they only rely on glucose to produce energy. They are much larger than Type IIa muscles and thus they become worn out much faster.

Benefits of training your fast-twitch muscles

Whether you are a long-distance runner or a short sprint runner, if you want to get stronger and faster, you may want to consider training that focuses on different muscle fibres, especially your fast-twitch muscle fibres. Here are a few activities in which training your fast muscle might benefit you.

Sprinting
Powerlifting
High-Intensity interval training (HIIT)
Strength training.
Agility training.

Man in fitness shorts and shirt and headphones running on the beach — Sprinting is a great way to work your twitch muscles

How do you know if you have fast-twitch muscles?

Usually, most people are born with 50% slow-twitch muscle fibres and 50% fast-twitch muscle fibres. Only elite athletes might have 80% of fast-twitch muscle fibres. This allows them to excel in their respective sports. If you want to improve your muscle fibres you, need to train your specific muscle groups.

Techniques to engage your fast-twitch muscles:

1. Resistance training

Resistance training is a great way to stimulate muscle motor units to activate more muscle fibres. You can engage a greater number of fast-twitch muscle fibres if you use a heavier weight.

Man doing resistance training for fast-twitch muscles — Resistance training with weights is a great way to stimulate motor muscle units

2. Power-based movements

Performing power-based, explosive movements like barbell, kettlebell, medicine ball or simple bodyweight exercises can improve your fast-twitch muscle fibers. You can also strengthen your fast-twitch muscles with the help of your body weight.

Woman in red pants and black top doing jump squats for fast-twitch muscles — Jump squats are a great way to work your Type IIA twitch muscles

3. More rest time

Since fast-twitch muscle fibres deplete energy quickly, they require longer rest periods to allow recovery and to replace the spent ATP. So, more rest time after each explosive exercise is necessary to improve fast-twitch muscles.

Blonde millennial woman sitting next to bike on side of dirt road — Rest is an important part of strengthening your fast-twitch muscles

If you want to improve in any sports or activities that require short, quick bursts of energy, then fast-twitch muscle training is the perfect solution. Moreover, training these muscles can increase your overall health and strength.

August 4, 2020 0 comment

Fitness

Calisthenics workout for beginners: Get started.

by qalfit August 3, 2020

written by qalfit

Ever seen a ripped guy in your gym doing a pull-up where he pulls himself so far up that his whole upper-body is above the bar while you are just struggling to do 5 pull-ups in a row? If you are wondering how he does that, he’s practicing calisthenics. Whether you are a gym freak or a newbie, you’ve likely heard the term ‘Calisthenics’. However, if you don’t know what it is, here is everything you need to know about calisthenics workout for beginners.

What is a calisthenics workout?

Calisthenics workout for beginners comprises exercises that rely only on a person’s body weight and gravity. The term calisthenics comes from two Greek words ‘Kalos’ and ‘Stenos’. Kalos means beauty and stenos means strength. Originally calisthenics workout was a method of promoting strength and beauty in school children. But today these exercises are performed with differing levels of intensity and rhythm. This allows for the development of strength, endurance, flexibility, and coordination.

How does calisthenics workout differ from weight exercise?

Weight exercise requires a person to use dumbbells on other weighed apparatuses to perform strength-training exercises. Calisthenics workout, on the other hand, requires just the person’s own body weight to perform strength training movements. So today, athletes, military personnel, law enforcement officers, and bodybuilders use calisthenics workout to help build up their bodies.

Simple calisthenics workout for beginners:

1. Jump squats workout

Stand with your body facing forward.
Then place your feet parallel, directly underneath your shoulders.
Lower yourself bringing your hips back down while bending your knees.
Squat as low as possible and then jump forcefully.
Repeat this 25 times.

Two side-by-side images of brown haired millennial woman in black top and red tights doing jump squats — Jump squats calisthenics workout

2. Push-ups calisthenics workout for beginners

Lie down on your stomach.
Next, put your palms on the ground with your arms out at your sides.
Push your body up until your arms are fully extended.
Then keep your back and legs straight.
Slowly lower your body until your nose nearly touches the ground.
Do 15 reps.

Black and blue haired woman doing push ups — Push-ups for calisthenics

3. Crunches workout

Lay flat on the ground with your back flat.
Then place your feet on the ground with your knees bent.
Keep your hands behind your head and tighten your core.
Sit up until your chest touches your knees and return back.
Then focus on your core muscles to pull you up.
Repeat this 50 times.

Brown haired woman doing crunches on floor for calisthenics workout for beginners — Calisthenic crunches for beginners

4. Lunges calisthenics workout for beginners

Stand tall with your back straight and keep your feet hip-width apart.
Then take a step forward with your right leg and shift your weight forward.
Bend your knees forward while keeping weight in the right heel.
Next, reel back up to starting position and repeat the same for the other side.
Do this for 3 sets of 10 reps on each leg.

Woman in blue sports top doing lunges for calisthenics workout for beginners — Woman doing lunges

5. Jump rope calisthenics workout for beginners

Grab the jump rope handles and hold your hands outwards in the same line of your chest.
Then rotate the rope with your wrists and jump off the ground clearing the rope.
The jump must be about one or two inches in the air and your toes must be pointed down and slightly bent in your knees.
Then repeat this for 30 seconds.

Woman in sports bra practicing jump rope calisthenics — Jump rope calisthenic workouts

Calisthenics workout for beginners is a great exercise to increase your physical fitness. The best thing is that you don’t need any additional weights, all you need is your body.

August 3, 2020 0 comment

Brunette young woman standing in front of gym mirror

Fitness

Getting back into the gym after a long break: Gym hacks

by qalfit July 25, 2020

written by qalfit

Ever since the Coronavirus pandemic forced even the most dedicated gym-goers to stay indoors, we have all been waiting to get back into gym workouts. Now, as many countries around the world are easing their lockdowns, Gyms are more likely to be reopened soon. Although working out at home is all fun and safe, the thought of getting back into the gym workout mode after a long break is surely refreshing.

But before you step back in, remember it has been more than 4 months since you had a proper gym workout. You need to ease back into your workouts slowly. Here are five tips for getting back into the gym after a long break.

1. Never let your guard down

One thing you absolutely need to keep in mind when going back after a long break is that COVID-19 still exists and the possibility of becoming infected is very real. Although gyms are doing everything to keep their members safe, you must be smart and ensure your safety. Follow all the gym safety protocols along with the basic coronavirus safety protocols like washing your hands frequently, practising social distancing, and wearing a mask.

Person washing both hands below running tap — Wash your hands and maintain hygiene at all times

2. Start small when going to the gym after a long break

Let’s admit the truth, at-home workouts do not match gym workouts. You might be working out at home regularly during the lockdown. However, chances are your strength levels aren’t quite what they used to be. After getting back into the gym after a long break it may be tempting to return to the same routine you followed before quarantine, but there is a high risk of injury if you go down that path. Try to embrace a beginner’s mindset and start small in your workout routine. Get back to the basics and increase your intensity week by week.

Blonde woman at gym looking into mirror while holding dumbbells on dumbbell rack — Start with lighter weights

3. Prefer shorter workouts during your session

Getting back after a long break might hype you up and make you spend long hours at the gym. But you need to understand that most gyms are reopening with foot traffic restrictions and time slot restrictions to ensure strict safety protocols. So, while getting back into working out at the gym it would be better if you opt for shorter workouts. You can use compound exercises like bench press and, superset your opposing muscle groups like squats for lower body and pulldowns for the upper body. This saves time and makes the most of your workout.

African american man doing weight pull downs in gym — Upper Body Pull Down

4. Focus on gym specific workouts

Seeing all the equipment again after getting back into working out after long layoff may make you want to try all of them the moment you step inside the gym. To jumpstart your workouts, you need to focus on gym specific workouts that you could not do at home. For example, you can do cardio and mobility workouts at home. So, if you did enough cardio at home, it is time to utilize that leg press or squat rack. This is essential for getting back into the workout routine after a long break.

Brunette millennial woman doing shoulder press in gym — Upright shoulder press at the gym

5. Don’t forget your at-home workouts

Getting back doesn’t mean that you have to stop your at-home workouts. You can still follow your at-home routines and still go to the gym. There is no harm in combining the benefits of both gym workouts and at-home workouts. So, don’t give up on your at-home sessions and make the most of your workouts.

Read more: 5 fun ways to exercise at home

Blue and black haired millennial woman doing push ups in dark room — Home workouts like push ups are still important

By following these tips for getting back after a long break, you can safely return to your gym when they reopen. But remember that your overall health is more important than your fitness goals. So, if you feel like it is unsafe to go to the gym right now, take your time and plan patiently and plan to get back into your routine safely and smartly.

July 25, 2020 0 comment

Fitness

Here are 4 best exercises to improve your sex life

by qalfit July 22, 2020

written by qalfit

You may have heard that exercise can improve your memory, boost immunity, and help you manage weight. But did you know that working out regularly also helps you have better sex? Yes! This is another major plus of doing exercise – Exercise can do wonders to improve your sex life. Exercise and sex are thus linked to each other. Although you can’t expect great sex to be an excellent calorie burner, an excellent exercise routine can definitely boost desire, arousal, and satisfaction. Here are the best exercises to improve your sex life.

How does exercise improve sex?

According to research published in the Journal of Sexual Medicine, exercising on a regular basis can improve sexual function in men. Also, men who exercise more often are less likely to suffer from sexual dysfunction. Health experts also say that working out and having a better body gives you confidence and improves your self-esteem in the bedroom. Exercise and fitness thus play key roles to improve your sex life.

Workout and sex share a cause and effect relationship. Regular exercise makes you more flexible and stronger, and this is a good thing to have if you want to improve your sex life. Moreover, working out improves blood circulation and reduces stress levels. This is important because prolonged stress can decrease your interest in sex. Even a short workout can produce feel-good endorphins and lowers cortisol levels. Therefore, exercise to improve sex is key. There are several specific exercises that can help improve your sex life. In this article, we will break down the key exercises for better sex that you must not miss out on.

4 best exercise to improve your sex life

1. Squats

Squats are one of the best exercises for strengthening your core. This is because doing squats rushes the blood to all the parts of the body. The squat is therefore a key exercise to improve sex as it can put you in the right mood for sex.

How to do it:

Stand tall with your back straight and keep your feet a little more than hip-width apart.
Look straight, keep your back straight and bend your knees.
Sit down with your body weight on your heels.
Hold this pose for 3 seconds and get up.
Repeat the same and do 2 sets of 15 squats.

Three women squatting in the gym — Sqauts

2. Lunges

Lunges are one of the best workouts to improve your sex life. This is because the exercise works the front and back of your legs. With this movement, you build strength, endurance, balance, and core stability in the hips and thighs.

How to do it:

Stand tall with your back straight and keep your feet hip-width apart.
Then, take a step forward with your right leg and shift your weight forward.
Bend your knees forward while keeping weight in the right heel.
Reel back up to starting position and repeat the same for the other side.
Do this for 3 sets of 10 reps on each leg.

3. Pelvic lifts

The Pelvic lift is a key exercise to improve your sex life. Pelvic lifts strengthen the glutes and lower abdominal muscles. In other words, it strengthens the muscles you use most during intercourse. This helps to maintain hip muscle balance.

How to do it:

Lie on your back with bent knees and your feet on the floor.
Then, lift your lower body slightly off the floor and gently rock your hips toward your head.
Hold this position for a few breaths and return to the starting position.
Do 10 reps.

Millennial woman doing pelvic lift on mat — Pelvic Lifts

4. Kegels

Kegel exercise for sex is one of the popular exercises to improve your sex life. It helps strengthen the pelvic floor and avoid incontinence in both men and women. It also improves sexual satisfaction.

How to do it:

Make sure your bladder is empty and sit down.
Next, tighten your pelvic floor muscles and hold it for 5 seconds.
Then relax the muscles for 5 seconds.
Repeat this 10 times, thrice a day (Morning, afternoon, and night).

Millennial woman sitting in chair — Kegels

From improving flexibility, boosting stamina to improving sexual satisfaction, regular exercise can improve your sex life to the maximum. So, with a little focus and these exercises to improve sex, you can enhance your sexual performance.

July 22, 2020 0 comment

Fitness

5 signs you need to move to a healthy diet plan

by qalfit July 17, 2020

written by qalfit

Let’s be honest. Most of us are poor judges when it comes to choosing a diet plan for our body goals. Almost everyone thinks that they have chosen a healthy diet plan and they’re eating pretty well. But in reality, most of us have no clue how our diet affects the body. Following the wrong diet for your body type might end up making you sick. So, if you think that you’re dealing more with the negative side effects of your diet without seeing any results, then maybe it’s time to change your diet plan.

Here are some of the warning signs you need to change your diet (and move to a healthy diet plan).

1. You’re Hangry

Hungry + Angry is a deadly combination of emotions that not only spoils the fun you but for others around you as well. This is particularly true for people on a diet. Cutting way more calories and carbs on your diet can make you ‘Hangry’. This is because when you limit your carbs below a certain level, your sugar levels will drop making you feel irritable. So, try changing to a healthy diet plan that allows more carbs on your plate.

2. Skin and hair issues

If you have recently started to develop acne and wrinkles or see your hair thinning, it may be a sign that you need to change your diet. Skin and hair issues are frequently a result of a diet that is low in iron, fat, and protein. To counteract this, consider changing your diet that consists of more good fat foods that are rich in protein. Including salmon, avocados, dates, and nuts in your diet can help you resolve these issues.

Read more: Best time to eat for weight loss

3. Belly issues

Belly issues might be common if you have just started a new diet plan because your body is trying to adjust to your new food habits. But prolonged issues like digestive discomfort and constipation can all be signs that you are not taking enough fiber or maybe you’re taking too much processed foods. To counteract this, increase your fiber intake, cut all processed foods, and drink more water.

4. You’re Binge eating

Binge eating is something that is strictly prohibited in almost all diet plans, even if it’s binging on healthy food. But if you constantly find yourself down an entire can of nuts or bowls of fruits, it’s likely a sign you need to change your diet. Because binging is your body’s way of responding to not getting enough nutrients. So, if you catch yourself binging on foods again, change to a healthy diet plan that encourages more nutrients.

5. You’re Tired all-day

Does climbing the stairs feel or carrying your grocery to your home feel like a challenge for you? You might need to blame your diet here! Being tired all day is a result of your metabolism slowing down. This is your body’s way of conserving energy when it’s not getting enough calories to go through the day. Try including protein-rich foods like eggs and nuts into your diet.

When we start a diet, we only focus on losing weight or gaining weight and completely forget that our body needs sufficient nutrients to be healthy. Make sure that you pay attention to these signs and switch to a healthy diet plan in case these points strike a chord.

July 17, 2020 0 comment

Quiz

Which fitness personality type are you? – Fitness Quiz

by qalfit June 26, 2020

written by qalfit

[tqb_quiz id=’2505′]

June 26, 2020 0 comment

Fitness

5 common plank exercise mistakes you need to avoid right now!

by qalfit June 2, 2020

written by qalfit

Whether you love it or hate it, the plank is one of the best exercises to strengthen your core. This ultimate exercise engages the muscles in your abdominals, lower back, hips and arms to give you the ‘six-pack’ pop in your core that you’ve always wanted. It also plays a major role in improving your stability.

When executed correctly, plank serves as a full-body exercise and can even prevent back pain and improve your posture. But, performing planks poorly, limits the benefit of the exercise and can even lead to potential injury. Here are 5 common plank mistakes you need to avoid right now!

1. Misaligning your hips

A proper plank exercise involves engaging your core muscles to the maximum and keeping them firm as long as you hold the plank. This is when your body forms a straight line from shoulders to feet. But some people often tend to move their hips out of alignment by lifting the hips or sagging the hips. This puts extra pressure on the lower back and increases the risk of back pain.

How to fix it: You can avoid this by performing the plank in front of a mirror so that you can check your pose and correct yourself.

2. Shifting your weight

When you shift your weight to compensate for your weak core, your whole upper body is thrown out of alignment and ultimately you won’t get any benefits from your plank exercise. Shifting your weight too far forward or backwards not only reduces your ab engagement but also leads to shoulder and neck pain over time.

How to fix it: If you find it difficult to hold a proper plank position without shifting your weight, try modifying the plank movement by adjusting your hands to support your balance.

Read more: 5 fun ways to exercise at home

3. Holding the same plank position for too long

Health experts say that the ideal time duration of a plank is 2 minutes. If you are able to hold a plank for 1 or 2 minutes, you’re already doing good. Holding the same plank position for more than 2 minutes without advancing the exercise is not going to bring you any additional benefits. It is just going to drain your energy.

How to fix it: If you find holding a plank for 2 minutes is too easy for you, you can try a more challenging variation like a plank with one leg on the air.

4. Lifting your head up

This is one of the common plank exercise mistakes people make. Lifting your head and looking up at the ceiling or cranking your head too far can put a serious strain on your neck. This will collapse your form and will definitely lead to neck pain.

How to fix it: Keep your head and neck aligned with the rest of your body and try looking at the floor. This way you’ll not be tempted to lift your head up.

Read more: The perfect music for workout

5. Forgetting to breathe

Usually, maintaining a tough pose like a plank brings out our natural instinct to hold our breath till we are in that position. But not breathing properly can cause your breathing pattern to change and you may not get the full benefits of your exercise.

How to fix it: While you’re holding the plank position, try keeping your core tight and focus on drawing air into your lungs as deeply as possible.

Planks are one of the easiest exercises to learn and they require zero equipment, making them a great choice for everyone. But if you feel like you’re constantly losing your pose or experiencing body pain, you need to avoid these common plank mistakes right now!

June 2, 2020 0 comment

Fitness

At home stair workout: How to get started?

by qalfit May 28, 2020

written by qalfit

For most of us, the staircase is an annoying daily hurdle. But while we are stuck in our homes during this coronavirus quarantine, stairs can be a great way to improve our overall fitness. Stair workout is one of the easiest at-home workouts that anyone can do at any time. Here’s how a set of good old steps in your home can benefit you in this lockdown.

Read more: Working out at home for beginners

Benefits of staircase workouts:

A stair workout is a great way to improve your overall fitness. A study in 2005 found that climbing 200 steps twice a day for 2 months can increase your VO2 max (a common measurement of aerobic fitness) by 17%.

Stair workouts use most of the muscle in your legs, particularly the thigh and glute muscles. In fact, the mechanics of climbing stairs require the maximum usage of your leg muscles. This way you use the resistance of your body weight to help make the lower-body stronger and burn more calories at the same time. Similarly, walking down the stairs also has its own set of benefits. Going downstairs can help you build strength to decrease fatigue as you increase the duration of your stair workout.

Thus, stair workouts help build endurance for long walks, improves the efficiency of your stride, and speeds up your cadence. All these while burning calories and strengthening your lower body.

At home stair workout: How to get started.

Here is a sample stair workout to try at home. Remember to start slow and work your way up gradually.

Beginner staircase workout:

Warm up: 5 minutes of squats

Rep: Repeat each of the following exercises once and jog back down the stairs to begin the next one.

Walk the stairs 2 steps at a time.
Sprint the stairs 1 step at a time.
Hop on one foot 1 step at a time.

This is one rep. After each rep, rest for 2 minutes and repeat it 4-5 times.

Moderate staircase workout:

Warmup: Climb the set of stairs 3-4 times at normal speed.

Rep: Follow these steps

Walk briskly up and down the stairs using every step.
Repeat this 4 times.
If you feel that the stair is long or short, adjust your reps accordingly to make it challenging.
After you’ve completed 5 reps, climb up the stairs while skipping a step till you reach the top and walk down normally

This is one rep. After each rep, rest for 2 minutes and repeat it 4 times.

Advanced staircase workout:

Warmup: 5 minutes of jumping jacks

Rep: Perform each of the following exercises once and jog back down the stairs to begin the next one.

Sprint clear as many steps as possible.
Hop on one foot 2 steps at a time.
Hop on and off each step as quickly as possible for 4 times till you reach the top.

This is one rep. After each rep, rest for 2 minutes and repeat it 10 times

Stair workout is a great workout that you could try at home. A god stair workout gets your heart pumping and burns 953 calories per hour! So, if you’re looking for a way to exercise at home, try this at home stair workout to get fit.

May 28, 2020 0 comment

Newer Posts

Older Posts