Tag:

fitness

Garmin Vivoactive 4 Fitness Watch Review: The Best Midrange Fitness Watch with rich Features?

by qalfit November 2, 2020

written by qalfit

Garmin is one of the top fitness watch brands in the world and it has been quite impressive with its fitness watches. The Garmin Vivoactive 4 is the follow-up to Garmin’s successful Vivoactive 3 fitness watches. It is part of Garmin’s range of touchscreen fitness watches that comes with numerous features. Garmin Vivoactive 4 is a multisport fitness watch that falls in the middle of Garmin’s line-up.

So, what are the features of this watch, and does this smartwatch have what it takes to be one of the best midrange fitness watches in 2020? Check out this Garmin Vivoactive 4 fitness watch review by Qalfit.

Garmin Vivoactive 4 fitness watch key specs:

Transflective memory-in-pixel touch screen display.
Stainless steel bezel and fiber-reinforced polymer with polymer rear cover.
GPS, GLONASS, Galileo, Garmin Elevate wrist heart rate monitor, Barometric altimeter, compass, gyroscope, accelerometer, and pulse ox sensors.
5 ATM waterproof.
Smartphone compatibility with iPhone and Android.
Up to 5 days of battery life.
The dimensions are 45.1mm x 45.1mm x 12.8 mm.

Garmin Vivoactive 4 fitness watch key features:

This watch comes with a wide range of all-day health monitoring features including body energy monitoring, blood oxygen saturation monitor, respiration tracking, sleep monitoring, stress tracking, hydration tracking, and heart rate monitoring.
This watch also has a menstrual cycle tracking feature that lets you track your cycle, log physical and emotional symptoms, and learn about training and nutrition during each phase of your cycle.
Garmin Vivoactive 4 fitness watch delivers you animated workouts at your wrist. These easy-to-follow, animated cardio, strength, yoga, and Pilates workouts are preloaded and you can download more from Garmin Connect online community.
In terms of smartphone connectivity, you can receive emails, texts, and alerts right on your watch. You can even reply to texts directly on your watch if you have an android phone. You can also easily download songs to your watch.
Another impressive feature of Garmin Vivoactive 4 is its safety and tracking features. It has a built-in incident detection feature and your location can be sent to your contacts during workouts or manually.

Positives:

The on-screen animated workouts are great if you don’t like hunting down workout videos.
It gives you a lot of workout and health stats.
It supports onboard music storage and Bluetooth headphones connectivity.
Long battery life in smartwatch mode.

Negatives:

It supports many apps but the app installation process is tiring.
Occasional syncing issues.
Heavy price tag.

Garmin Vivoactive 4 comes with powerful fitness features such as a breathing monitor, GPS tracker sleep monitor, stress monitor, training plans as well as smartwatch features like downloadable apps, contactless payments, Bluetooth headphones support, and much more. So, if you’re looking for a fitness watch that balances form and function, Garmin Vivoactive 4 should be your go-to fitness watch in 2020.

Cost: INR 34,990

Check Full features: Garmin.com

Read more: Top 5 fitness watches in 2020

November 2, 2020 0 comment

Fitness Lifestyle

Samsung Galaxy Watch Active 2 Fitness Watch Review: Does it Deliver What it Promises?

by qalfit November 2, 2020

written by qalfit

The Samsung Galaxy Watch Active 2 is the latest edition of the successful Samsung Galaxy Watch Series. While the initial versions focused more on the smartwatch functionalities and less on the fitness features, the latest versions, especially Samsung Galaxy Watch Active 2 focuses more on the fitness part and is targeted at people who want to track their active lifestyle.

So, does it deliver what it promises? Does it really justify the heavy price tag? Check out this Smartwatch review by Qalfit.

Samsung Galaxy Watch Active 2 fitness watch key specs:

Always-on circular super AMOLED display with Corning Gorilla glass.
Accelerometer, gyro, barometer, HRM, and ambient light sensors.
Smartphone connectivity (Android 5.0, iOS 9.0 or higher)
Bluetooth, Wi-Fi, NFC, GPS/GLONASS connectivity
5 ATM+IP68 durability.
340mAh battery.
The dimensions are 44 x 44 x 10.9mm

Samsung Galaxy Watch Active 2 fitness watch key features:

It is super customizable with a lot of designs to choose from including tough stainless steel or lightweight aluminium body design, and numerous straps.
A really cool feature of this smartwatch is that the watch face can fit your look and mood. Simply snap a picture of your outfit and it will put together a watch face to match your look.
The watch can assist you in various workouts including rowing, cycling, swimming, and dynamic workout. The running coach function gives you actionable advice in real-time.
This fitness watch comes with a stress tracker that suggests breathing exercise your stress levels are high or when you’re feeling tense.
The heart rate monitor on the watch always keeps track of your heart rate and sends you an alert when it goes above or below normal levels. It also has an ECG and on-demand VO2 max reading features.

Positives:

This smartwatch is a perfect blend of gorgeous design and great functionalities.
Works with both android and iOS.
It has offline Spotify storage.

Negatives:

The battery life on the smaller version could have been better, especially with the always-on display.
Limited app selection.

Samsung Galaxy Watch Active2 has built-in sleep tracking, advanced workout-tracking, ECG sensor, advanced running metrics, on-demand VO2 max readings, and loads of other features that make it a worthy opponent for Apple’s latest Watch 6 series. So, if you’re looking for a sleek fitness watch in the Samsung line, make sure you check out this smartwatch.

Cost: Starting at INR 24,090

Check full features: Samsung.com

Read more: Top 5 fitness watches in 2020

November 2, 2020 0 comment

Fitness

Brown fat: What is it and how to activate it for weight loss?

by qalfit October 16, 2020

written by qalfit

When it comes to fitness and weight loss, fat is often the most discussed part of the conversation. Healthy fitness progress involves either adding good fat into a diet to lose weight or burning the bad fat to decrease your overall body fat percentage. However, it’s easy to round up ‘fat’ into a single category, but, by now, you must know that NOT all fat is created equal. There is another good kind of body fat, a much less discussed one, that you must know – Brown fat. Here are a few ways in which you can activate brown fat for weight loss.

What is brown fat?

Brown Fat or brown adipose tissue (BAT) is a special type of body fat that produces heat to help maintain your body temperature in cold conditions. It mainly lies in the neck and shoulder region and only makes up a few grams of body weight. Everyone is born with a large amount of brown fat in the body but as we age, these big stores of brown fat decrease, and by the time we are adults, only a small portion of it is left in our body. This is because, babies are more susceptible to cold as they have immature nervous system development, less body hair, and less muscular development, so they can’t shiver to warm up their body. This way, brown fat regulates heat to keep the babies warm.

How does brown fat help to lose weight?

Brown fat is packed with iron-rich mitochondria- the powerhouse of the cell. When brown fat burns it creates heat without shivering. This process is called thermogenesis. During this process of creating heat, the brown fat also burns calories. Thus, experts believe that if we activate the brown fat in adults, it can possibly be a treatment for obesity and weight loss.

How to activate brown fat for weight loss?

1. Cold treatment

Since brown fat is activated by cold, exposure to cold is the best way to activate brown fat for weight loss. This way, if you expose yourself to cold, your body may switch from burning brown fat to white fat which helps to reduce excess fat in the body. This doesn’t mean that you have to lock yourself in a freezer or bury yourself in snow. Spending just a few minutes outside on cold weather or taking a cold shower would do.

2. Take a balanced meal

According to research by German and Finland scientists, the brown fat in your body works with a certain hormone in the gut to control hunger signals, and eating a balanced meal might help activate brown fat for weight loss. Brown can be created when your body reaches a saturation point when eating. So, eat well until you’re satisfied and feel full. This might just be enough to activate your brown fat for weight loss.

Read more: 10 foods to burn fat faster

3. An Apple a day

A chemical compound called ursolic acid has been found to increase the brown fat composition in the body along with the muscle mass strength. This ursolic acid is abundantly found in Apple peel. Thus, an apple a day helps increase muscle mass and activate brown fat to burn calories at a faster rate.

4. The secret is with Secretin

A research paper on cells published on 2019 found that secretin, a hormone released after a meal acts as an appetite suppressant to increase the amount of heat brown fat produces. Thus, consuming secretin-boosting foods like olive oil, meat, cheese, and nuts helps activate brown fat for weight loss.

5. Physical activity

Exercise not only helps to improve your mood and reduce your risk of chronic conditions; it also helps to create and activate brown fat in the body. Yes. Physical activity is an excellent brown fat creator. When you exercise, your body releases an enzyme called irisin that has been proven to convert white fat cells to brown fat cells.

While most people know about white fat, not many people know about the importance of brown fat in the body and weight loss. If you can successfully activate brown fat in the body, you can add ‘activating brown fat for weight loss’ to your weight loss techniques list. Thus, following these tips can help you improve and activate brown fat composition in the body.

October 16, 2020 0 comment

Fitness Home Remedies

Hamstrings Stretch: Why are your hamstrings tight and how to treat them?

by qalfit October 15, 2020

written by qalfit

If you’ve ever played any sports you might be familiar with the unpleasant, painful sensation in the back of your legs- That’s right, tight hamstrings. Hamstrings are a group of muscles that run up the back of your thigh. You must know all the hamstrings stretch to improve the overall strength and to avoid hamstrings tight. Sports and activities that involve a lot of stop-and-start movement or sprinting like football, dancing, and running may cause tightness in your hamstrings. Keeping these muscles loose with hamstrings stretch is important because tight hamstrings are more prone to strain and tearing.

However, there are various reasons why your hamstrings are tight, and sometimes hamstrings stretching is the least you need to do if you suffer from tight hamstrings. Here are a few reasons why your hamstrings are tight and how to treat them.

Read more: Stretching exercises for flexibility

Reason #1: Your Hamstrings are constantly in a shortened position

This is one of the most common causes of tight hamstrings. If your hamstring muscles are constantly in a shortened position like sitting for a long period of time. This might make your hamstrings tight. Technically, your hamstrings are made up of three muscles. They start from the bottom of your pelvis at your sit bones and run down the back of each thigh and cross the knee joints to attach to the lower leg. These muscles enable you to bend the knee and move your leg freely. If you sit for long periods with your knees bent, you are putting your hamstring in a shortened position and this causes tight hamstrings. With proper hamstrings stretch, you can release the pain from all these three muscles.

How to treat it?

Try to periodically straighten your legs while you sit at your desk. Even simple leg stretches while sitting on a chair would do.

Reason #2: You overstretched your hamstrings

Your hamstrings can also feel tight if they’re constantly overstretched. Hamstrings stretch is good after doing any leg workout, but overstretching it may lead to sore pain in your legs. This is more common in athletes and runners who are particularly strong and tight in their quads. A tight quad means that the hamstrings are stretched more than usual constantly. Tight quads cause too much tension on the other side (Hamstrings) and stretch the other side. So, if your quads are tighter, it is going to pull the hamstring into a stretched position.

How to treat it?

In this case, stretching wouldn’t solve the problem. If you stretch your legs, you’ll only make them tighter. So, you may need to strengthen your hamstring by working with a physical therapist.

Reason #3: Your hamstrings are weak

This is another reason why you have tight hamstrings. If you’re a regular runner or if you play intense sport regularly, this may be the reason for tight hamstrings. These kinds of activities call for a ton of hamstring strength. But, if your hamstrings are naturally too weak to handle the demands of your heavy activities, it may tighten up as a protective reflex to guard them against strains and tears.

How to treat it?

If you have weak hamstrings, you need to strengthen them first. A great way to strengthen your hamstring is by performing deadlifts of any variation. This helps relieve tension and strengthens your hamstrings.

Reason #4: The problem might be in your nerves

If the above-mentioned reasons don’t seem to fit your context, the cause of your tight hamstrings might be your nerves. This is not a common reason and only a few people suffer from it. If the nerves that command your hamstrings to contract and relax at the right time aren’t working normally, this may cause your hamstrings to tighten.

How to treat it?

If you feel any sign of numbness, tingling, burning or any weird sensations in your body and particularly in the hamstring area, you might have a never problem. In such cases, you must consult a physical therapist immediately.

Read more: What is an active recovery workout?

Tight hamstrings not only hamper your ability to perform well in sports but also impacts your daily activities like the way you stand, walk, or sit. This might cause pain and injuries in other areas of your body. So, keep these in mind and identify the right cause of your tight hamstrings and treat them accordingly.

October 15, 2020 0 comment

Best practices to safeguard your joints and ligaments during any workout.

Fitness Home Remedies

Best practices to protect knees and ligaments during any workout.

by qalfit October 12, 2020

written by qalfit

While joint pain and stiffness are usually considered as a sign of old age, it is a common problem that can arise in anyone regardless of age. According to research by the Centers for Disease Control and Prevention, 54 million adults suffer from arthritis in the US. This can be a major issue when you’re working out or playing any sports. Here are some of the best practices to protect knees and ligaments during any workout.

Why is it important to protect knees and ligaments?

Joints and ligaments are the links that connect your bones together and they must stay strong and healthy if you want to stay active. But due to repetitive stress, sudden injury, lack of regular exercise, and chronic health conditions, these key structures get damaged and break down over time. This causes chronic pain and immobility that puts a stop to your favourite workout and sports. So, if you want to stay pain-free and active for the long-haul, you need to know these best practices to protect knees and ligaments during any workout.

Best practices to protect knees and ligaments during any workout

1. Keep moving

Staying inactive with no regular workout is as bad as overworking and overstressing your joints and ligaments. Staying active is one of the best practices to protect knees and ligaments during any workout. Your joints and ligaments are designed to stay active. Moving and challenging your joints and ligaments through regular exercise helps circulate blood and synovial fluid- A fluid found in joints that helps reduce friction. This strengthens the muscles and ligaments that support these joints. Workouts like strength training and cardiovascular exercise are important for total-body health including heart, brain, muscles, and joints.

2. Warm up before workouts

We can’t stress this enough. As much as exercise is important for keeping joints and ligaments healthy, so is preparing your joints and ligaments for that exercise. A simple warm-up routine prepares your joints for high-intensity movements that you have planned in your workout. This gets your joints moving through a greater range of motion and lubricates your joints. If you don’t do this routine before your workout and try to exercise while your muscles and joints are stiff, you’ll face a greater risk of injury.

3. Strengthen your muscles

protect your ligaments during any workout

A strong joint needs strong muscles to function efficiently. This is why it is important to keep the muscles that support your joints to be as strong as possible. If you run with muscle weakness or bad mechanics, you may cause joint damage and pain. You need to work on improving your muscle strength by strengthening exercises like weight training. With a good blend of strength training into your regular workout routine, you’ll increase the strength and functioning of your muscles and joints. But make sure that you’re not overdoing it.

4. Modify your workout routine

On contrary to popular belief, a high-impact form of exercises like running and jumping are not bad for your joints and ligaments. In fact, they protect your knees from damage. As you run or jump, your articular cartilage squishes the synovial fluid. This movement sweeps away the metabolic waste and brings nutrients back to your joints. However, if you’re already suffering from joint pain, try low-impact forms of exercises like swimming, rowing, and cycling. Thus, modifying your workout routine is a great practice to protect knees and ligaments during any workout.

5. Anti-inflammatory diet plan

Reducing inflammation in the joints is one of the best practices to protect knees and ligaments during any workout. A well-balanced diet with anti-inflammatory foods can lower inflammation and improve your overall joint health. Consuming adequate amounts of nutrients such as vitamin D, calcium and protein are extremely beneficial for your joints. Fruits, vegetables, whole grains, and healthy fats are all good food options to maintain your joint health.

Joint health is the key to improve your performance in any sport or workouts. A healthy and painless joint helps you get the full benefits of your physical activities. So, make sure you follow these best practices to protect knees and ligaments during any workout and have an injury-free and pain-free workout.

October 12, 2020 0 comment

Fitness

Best Nike running shoes 2020 – 5 best running shoes for workouts

by qalfit September 15, 2020

written by qalfit

Nike is one of the most popular running shoe brands out there. They have constantly introduced innovative running shoes that are cherished by athletes all over the world. From world-record-setting speedsters’ shoes to running shoes for rookies, Nike has always delivered the perfect running shoes for everyone. It has a range of running shoes for all kinds of runners. If you’re looking for the best Nike running shoe to buy in 2020, we have compiled a list of ‘best Nike running shoes 2020’ that you might like.

1. Nike Epic React Flyknit

The Nike Epic React Flyknit is all about crazy comfort that lasts as long as you can run. It packs a responsive and lightweight foam cushioning that is soft as well as durable. Nike claims that with Epic react Flyknit’s cushioning, you get 13% more energy return than the similarly soft Nike Lunarlon. From long runs to speed work on the track, Epic react Flyknit can take on every workout you can throw at it.

Silver colored Nike Epic Reach Flyknit shoes — Nike Epic React Flyknit

Key Features

Responsive, lightweight cushioning.
A smart design that eliminates the pressure on the top of your foot.
Optimized traction support to keep the shoe as light as possible.
Synthetic heel lining to prevent slippage.
Fits true to size for a snug fit.

Qalfit feature rating: 4.5

Qalfit comfort rating: 4. 7

Qalfit durability rating: 4.5

Buy on Amazon here

2. Nike Free RN 5.0

Nike Free RN 5.0 is one of the best Nike running shoes that boasts a lightweight design and uber flexibility. An updated design and modified midsole foam provide more flexibility than its predecessor. Free RN 5.0 has a new groove system with a lot of cuts through the foam across the foot to maximize flexibility. This creates a barefoot sensation with every step. As a result, the Nike Free RN 5.0 takes should take its rightful place in your ‘best Nike running shoes 2020’ list.

Blue colored Nike free RN 5.0 shoe — Nike Free RN 5.0

Key Features

Designed to fit like skin.
Low foam density lets your foot feel connected to the ground.
Unique design allows for multi-directional flexibility.
Rubber pods on the forefoot and heel to enhance traction with every step.
Double hot-knife cuts on the outsole and side of the midsole for optimal flexibility.

Qalfit feature rating: 4.5

Qalfit comfort rating: 4.8

Qalfit durability rating: 4.4

Buy on Amazon here

3. Nike Zoom Winflo 6

Nike markets the Zoom Winflo 6 as a fluid design that speaks the language of fast and that’s exactly what it is. The Winflo 6 is upgraded from its predecessor to have 2 Zoom Air units- one in the rearfoot and the other placed in the forefoot in the midsole. It also has a smooth shock absorption that elevates your overall leg protection. All these make the Nike Zoom Winflo 6 as one of the best Nike running shoes for neutral runners.

Black colored Nike zoom Winflo 6 shoe — Nike Zoom Winflo 6

Key Features

2 Zoom Air units give a stable feeling underfoot.
The synthetic upper provides a supportive structure and breathability.
Lightweight cushion foam for a soft and springy midsole cushioning.
Rubber crash rail for enhanced durability.

Qalfit feature rating: 4.5

Qalfit comfort rating: 4.5

Qalfit durability rating: 4.6

4. Nike Air Zoom Pegasus 36

For nearly four decades, Nike’s Air Zoom Pegasus has been one of the world’s most-loved running shoes. This is because the shoes are trusted by athletes of all standards. Pegasus 36 is the 36th edition of this series and it is tailored to be a fast, streamlined running shoe like its predecessors. It is also packed with the classic Zoom Air technology -A low-profile airbag put in the shoe to reduce the weight of the shoe and to provide a cushioned pad to land on. Overall Pegasus 36 is a simple yet efficient show that does its job at a reasonable price.

Silver colored Nike Air Zoom Pegasus 36 shoe — Nike Air Zoom Pegasus 36

Key Features

Perforations on the upper part to enhance breathability.
Zoom Air unit for a smooth ride.
Exposed Flywire cables promote a comfortable fit.
Full-length Cushion ST foam for responsive cushioning.

Qalfit feature rating: 4.3

Qalfit comfort rating: 4.5

Qalfit durability rating:4.5

Buy on Amazon: https://www.amazon.in/Nike-Pegasus-36-University-Blue-Black/dp/B07SY8QKKY

Buy on Amazon: https://www.amazon.in/Nike-Winflo-Running-Shoes-8-AQ7497-001/dp/B07H8KZWNB

5. Nike Air Zoom Structure 22

Nike Air Zoom Structure 22 is best known for its stability. The heel counter that is surrounding the part of the heel and ankles help you to keep a stable motion over every tread that you perform. If you’re more of a stability runner who needs a blend of lightweight cushioning and dynamic support, Air Zoom Structure 22 is just the right everyday running shoe for you.

Blue colored Air Zoom Structure 22 — Nike Air Zoom Structure 22

Key Features:

Engineered mesh provides excellent ventilation and.
Flywire cables to secure the top of your foot.
Zoom Air unit in the forefoot for a responsive and comfortable cushioning.
Dynamic support design for a smooth and stable transition.

Qalfit feature rating: 4.3

Qalfit comfort rating: 4.7

Qalfit durability rating: 4.3

Buy on Amazon here

Whatever you’re hoping to achieve with running, Nike has a running shoe that works exactly for you. Whether you’re a professional athlete or a beginner looking for an excellent Nike running shoe, these Nike running shoes should be in your checklist. With this list, your ‘best Nike running shoes 2020’ list is now complete!

September 15, 2020 0 comment

Fitness

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 Home Remedies

Home remedies for knee pain – 5 best herbal medicines

by qalfit September 3, 2020

written by qalfit

Knee pain is a common complaint among people of all age groups. Whether it’s a workout injury, a temporary twitch in the muscles or you’re suffering from arthritis, knee pain can bring immense agony to your life. The worst part is that it not just makes it more difficult for you to lead an active lifestyle but also makes you more prone to obesity and other deadly diseases caused due to a sedentary lifestyle. The excruciating pain may last from a few hours to even a few days and it can interfere with your daily activities. Home remedies for knee pain are therefore essential.

So, it is crucial that you figure out the underlying cause behind the knee pain. No matter how severe the issue is, there are some best home remedies for knee pain.

Causes of knee pain

According to health experts, knee pain can be caused due to a lot of factors. Some of the most common causes of knee pain include,

1. Physical exertion

In most cases, knee pain could just be a painful aftermath of physical exertion. All those heavy workouts at the gym, an intense football match you’ve played last evening, or the hundreds of steps you climbed today might be a cause of knee pain.

2. Osteoarthritis

Osteoarthritis is a degenerative condition that results when wear and tear of cartilage cause bones to rub together, leading to inflammation and knee pain. This usually happens to people beyond the age of 65.

3. Sprains and injuries

Sprains and injuries are also one of the common causes of knee pain. When your knee becomes stretched or put in an awkward position due to any unusual activity, sprains and injuries happen. This might cause severe pain in the knees.

4. Nutritional deficiency

Knee pain can also occur in children and teens due to the lack of Vitamin D, calcium, and iron. These three nutrients play a crucial role in bone health. Lack of any of these three nutrients can hamper with the bone health and can cause knee pain.

However, you can easily manage even the long-term problems with knee pain in your home naturally. Here are some of the best home remedies for knee pain.

Best home remedies for knee pain

1. Heat and cold compress for knee pain

Compress treatment is one of the best home remedies for knee pain. The treatment depends on the type of pain you’re suffering from. Heat compress is best for chronic pain like arthritis. A cold compress helps reduce the blood flow to the affected area and reduces swelling and pain, thus cold compress can be used for injuries.

What do you need

Thin towel
Ice cubes or hot water

How to do it?

Wrap a handful of ice cubes in a thin towel. (For injuries) or
Then soak the towel in the hot water, wringing out the excess (For arthritis pain)
Apply the compress to the affected area for 30 minutes.
You can then do these two or three times a day.

2. Ginger extract home remedies for knee pain

Ginger is loaded with anti-inflammatory and pain-relieving properties that are helpful for getting rid of knee pain. Applying Ginger extracts on the affected knee pain area can provide quick relief from swelling and pain.

What do you need

Ginger

How do you do it?

Take a piece of fresh ginger and crush it.
Then add the crushed ginger to a cup of water and boil it for 10 minutes.
Let it cool and massage the affected knee with the ginger extract oil.
You can also use ginger oil for this.
Repeat this thrice a day.

3. Lemon rub home remedies for knee pain

Lemon serves as an effective home remedy for knee pain. This is because the citric acid in lemon helps to lower uric acid in your body that causes a certain type of arthritis.

Lemon contains citric acid which is effective for knee pain

What do you need

Lemon
Sesame oil
Cotton cloth

How to do it?

Cut one or two lemons into small pieces.
Then place it in a cotton cloth and dip it in warm sesame oil.
Hold the cloth on the affected area for 10 minutes.
You may then do this twice a day.

4. Mustard oil massage remedy for knee pain

Mustard oil massage is one of the effective home remedies for knee pain. This is because it helps to stimulate blood flow and improves blood circulation in the veins around the knee. This helps to relieve knee pain.

Transparent glass jar of mustard oil next to golden bowl of mustard seeds — Mustard oil helps to stimulate blood flow and improves blood circulation

What do you need

Mustard oil
Garlic

How do you do it?

Heat two tablespoons of mustard oil.
Crush one garlic clove and fry it in the mustard oil until it turns brown.
Let the oil cool and apply it on your aching knee.
Then gently massage the knees with the oil for 20 minutes.
Do this twice a day.

5. Cayenne pepper paste for knee pain

Cayenne pepper has natural analgesic and pain-relieving properties that are helpful knee pain due to arthritis. A chemical compound called capsaicin in cayenne pepper acts as a natural painkiller for knee pain.

A brown basket filled with red cayenne peppers and surrounded by red cayenne peppers

What do you need

Cayenne pepper
Olive oil

How to do it?

Take a handful of cayenne peppers and crush it.
Then mix two teaspoons of olive oil with it and make a paste.
Apply this in the affected area and massage gently.
Repeat this once a day.

The deliberating pain in the biggest joint on the body can bring your life to a standstill. If you don’t take the necessary actions, the pain will only increase. So, try these home remedies for knee pain and live a pain-free life.

September 3, 2020 0 comment

Fitness Lifestyle

Inch worm exercise benefits for a full-body workout – All the steps

by qalfit August 26, 2020

written by qalfit

Not all full-body workouts are designed to make you sweat crazy and shake your muscles through every rep. There are a few exercises that work your entire body effectively without draining much of your energy. One such efficient exercise is the inchworm exercise. While it may sound like a funky dance move, trainers absolutely love the inch worm exercise benefits as it provides a hard and effective full-body workout!

Here is the step-to-step guide of the simple yet effective inchworm exercise.

The inch worm exercise:

Basically, this exercise is a low-impact warm-up exercise that hits all of your major muscle groups and helps prep the body for more intense exercises or athletic activities. Its called ‘the inchworm exercise’ because it exactly mimics the rhythmic movements of inchworms.

It might sound silly, but it is one of the best full-body exercises to increase your flexibility, strength, and mobility. It strengthens the muscles of the front half of your body while stretching the muscles of the back half of your body. Thus, it targets the entire body including shoulders, glutes, and hamstrings. The inchworm exercise is also an excellent exercise to sculpt your core. Additionally, the best thing about the exercise is that it can be modified easily to make it more challenging and interesting. As a result, you’ll never get bored with this workout! Let us breakdown the various steps of this exercise to maximize inch worm exercise benefits.

Inch worm exercise benefits:

1. Inch worm exercise benefits the whole body:

A perfect inchworm workout uses just your body weight. This is because it targets almost all the muscle groups including your shoulders, triceps, chest, and abdominals. Working all your muscles groups in one of the many inch worm exercise benefits.

Two millennial women bending over with both legs and palms on the floor

2. Inch worm exercise benefits as it is a great addition for HIIT routine:

The inch worm exercise benefits any workout routine as it is a great low-impact exercise. Since it strengthens and stretches the different muscle groups, it can be easily included as a part of a high-intensity interval training routine.

3. The inch worm exercise benefits as an effective cardio move:

This move requires you to transition from a standing position to a plant position that requires multiple muscles working at the same time. This fast-paced movement, as a result, elevates your heart rate and makes it an effective cardio move.

Man running on road with mountains in the distance — Running isn’t the only form of Cardio… the inchworm exercise is also an effective cardio move

4. The inchworm exercise benefits as a great warm-up for any type of workout:

Since the exercise is a whole-body exercise, it is a great warm-up for any type of workout. Whether it might be cardio, strength, or flexibility routine, you can add it to the beginning of your pre-existing routine for a more effective workout.

How to do the inchworm exercise:

Several shots of a millennial woman doing six different inch worm exercise steps — The inchworm exercise sequence has several steps

Step 1:

This first step on the inchworm exercise is simple. Stand tall with your feet hip-width apart and your arms at your sides.

Step 2:

Then check your posture and make sure that your abdominals are engaged and back is flat. You will begin to engage your muscle groups to enjoy inch worm exercise benefits.

Step 3:

Take a deep breath in and then as you exhale, look down and hinge forward at your hips, and place both palms on the floor.

Step 4:

Now, with your hands on the floor in front of your feet, inhale and walk your hands forward, one at a time.

Step 5:

You will now find yourself in a full plank position with your body forming a straight line from heels to head.

Step 6:

Now, begin walking your feet forward, one at a time towards your hands. Exhale as you step forward.

Step 7:

As your feet reach close to your hands, stop and return to the standing position slowly. Inhale as you get up.

Step 8:

This is one rep. Do 2 sets of 10-12 reps. With this, you will have completed a robust inchworm exercise.

The inchworm exercise is simple and effective as a warm-up. As a result, the inch worm exercise benefits your entire body. Moreover, it is a solid movement that you can incorporate into just about any routine. If you feel that this exercise is too easy for you, feel free to add on a few squats and push-ups when you’re in the standing position.

August 26, 2020 0 comment

Fitness Home Remedies

Decrease blood pressure naturally: Herbal remedies

by qalfit August 12, 2020

written by qalfit

The American College of Cardiology says that nearly half of American adults now have high blood pressure. This can lead to serious consequences. However, many people do not take high blood pressure seriously and do not take the medication as prescribed. According to the CDC, only about 1 in 4 adults with high blood pressure have their condition under control. This is because most patients discontinue the medication that puts them at greater risk for heart disease. But there is an all-natural way to decrease blood pressure without having to fill your body with chemicals. With herbal remedies for hypertension, you can regulate your blood pressure naturally with ingredients that are available right at home.

Do you feel like you are stuck taking medication for the rest of your life? If you are, then you can try these herbal remedies to decrease high blood pressure naturally.

What causes hypertension or high blood pressure?

Basically, blood pressure is the force at which blood pumps from the heart into the arteries. According to health experts, the ideal blood pressure is considered to be between 90/60mm Hg and 120/80mm Hg. If the reading is higher than this it is termed as high blood pressure. Hypertension is considered a ‘silent killer’ because, even if you have high blood pressure, you wouldn’t notice the symptoms until significant damage is done to your heart.

When blood moves with high pressure through the arteries, it puts immense pressure on the delicate tissues in the arteries and damages the blood vessels. Since it also makes the heart work harder to pump the blood out to the body, it causes serious damage to your heart and may even lead to stroke, kidney disease, and heart failure.

There are several things that may play a role in causing high blood pressure. They are,

Obesity
Smoking
Too much salt in the diet
Too much alcohol consumption
Chronic stress
Genetics
Chronic kidney disease
Thyroid disorders

However, you can decrease high blood pressure naturally with these herbal remedies that you can try at home. They are simple and can be made with the natural ingredients present in your home.

Herbal remedies for decreasing high blood pressure naturally

1. Honey drink rich in antioxidants

Honey contains antioxidants compounds that have been proven to reduce and regulate blood pressure. A drink made of honey also has the ability to lower levels of LDL cholesterol in your blood that further decreases your risk of hypertension

Spoon dripping honey above white bowl full of honey — Honey contains antioxidants that can naturally decrease blood pressure

What do you need?

Honey
Hot water
Apple cider vinegar

How to do it?

Add a few drops of apple cider vinegar with one cup of hot water.
Then add a teaspoon of honey and stir well.
Consume it early in the morning.

2. Cucumber water for decreasing high blood pressure naturally

Cucumber water is one of the simplest herbal remedies for decreasing blood pressure naturally. This is because cucumber is an excellent source of potassium that plays a major role in lowering your blood pressure. It is also a good diuretic that helps reduce hypertension.

Glass of cucumber water to decrease high blood pressure naturally — Cucumber water is one of the simplest natural remedies for lower blood pressure

What do you need?

1fresh cucumber
Coldwater

How to do it?

Slice cucumber into thin round pieces.
Put it in cold water and drink it whenever you feel thirsty or in stress.
You can also mix cucumber with yogurt and eat it as a salad.

3. Cardamom peach juice full of antioxidants

Cardamom has therapeutic and antioxidant properties that can effectively lower high blood pressure. Health experts also found that eating cardamom twice a day leads to a decrease in systolic, diastolic, and mean blood pressure in hypertensive patients.

Cardamom to help decrease high blood pressure naturally — Cardamom has therapeutic and antioxidant properties

What do you need?

Cardamom
Coriander
Freshly squeezed peach juice

How to do it?

Take the freshly squeezed peach juice and add a teaspoon of coriander.
Then break open 3 pods of cardamom and sprinkle it to the juice.
Drink it in the morning to bring down high blood pressure.

4. Simple Basil salad for decreasing high blood pressure naturally

Basil extracts contain a chemical compound called eugenol that blocks certain substances that tightens blood vessels. It also has antioxidants that help regulate and reduce high blood pressure naturally.

Bow full of basil to decrease blood pressure naturally — Basil has eugenol and antioxidants that help regulate and naturally reduce high blood pressure

What do you need?

Fresh basil leaves
Lime juice
Tomato
Onion

How to do it?

Chop the onions and tomatoes into fine pieces
Then add one teaspoon of lime juice to the mixture
Add a handful of basil leaves and mix it well.

5. Garlic milk for blood vessel dilation

One of the main compounds in garlic is nitric acid that helps the smooth muscles to relax and the blood vessels to dilate. As a result, garlic reduces the tension on the blood vessels and lets the blood flow more freely and decrease blood pressure naturally.

Garlic spilling out of tipped over jar — Garlic has nitric acid that helps smooth muscles relax and blood vessels dilate

What do you need?

Garlic
Milk
Honey

How to do it?

Take 10 peeled cloves of garlic and mince it.
Then add the minced garlic into warm milk.
Add a tablespoon of honey for sweetness (If you prefer)
Then consume this in an empty stomach in the morning.

Read more: Home remedies for Premature greying of hair (Link here)

High blood pressure is often hard to notice in the early stage. Without visible symptoms, most people are unaware that they have high blood pressure. This makes it even more dangerous. So, if you want to prevent high blood pressure or need an all-natural way to reduce hypertension, try these herbal remedies to decrease blood pressure naturally.

August 12, 2020 0 comment

Newer Posts

Older Posts