Exercises to build Stamina

Any exercise that you do would be effective only when it is done for long enough. And to carry out an exercise for an extended duration, all that you need is, STAMINA. Stamina is different from strength; it actually is the combination of strength and energy that you need to perform heavy tasks.  

What can one do to improve that stamina? Let’s find out -

Polymetrics: These are exercises where muscles exert maximum force in minimum possible time. Also known as the “jump training”, they help in improving the strength and speed of the muscles tissues. Various forms of polymetrics are squat jump, box jumps, depth jumps, lateral box jumps and tuck jumps. Choose the one that challenges you the most and see the results for yourself.

Push-Ups: Pushups are the best “ Do Anywhere” exercises. These are great in building stamina when done regularly and are easy to count. This makes it convenient for one to keep a track of the progress.  Want to add fun to it? Try doing them on an incline.

Fusion Exercises: Multi-tasking the muscles improves their performance and endurance. Fusion or Hybridexercises are integrated movements combined with lifts to stimulate wholesome training experience. Some examples of hybrid exercises are squat to row, pull up to leg raise, Bulgarian split squat to press, Unilateral Romanian lift to reverse fly and pull to push.

Fast-paced Lifting: Weight lifting, when done at a slow pace, is known to improve strength. However,  when  the same is done at a faster and more intense pace, it triggers metabolism and improves stamina.

Bear Crawl: It involves propelling yourself on all four limbs, without letting the knees touch the ground. This exercise is good for anaerobic conditioning of the heart muscles and at the same time builds endurance in chest, triceps and shoulders. Variants of this extremely effective exercise are backward and sideways crawls.

To enhance stamina further, combine these exercises with a balanced diet  rich in  quality protein, adequate hydration, sound sleep and constructive lifestyle modifications. 

The Truth Behind The 7 Minutes Workout

The famous 7 minutes workout is the latest extension of the High Intensity Interval Training (HIIT), anexercise routine alternating short intense workout sessions with less intense recovery periods. It is believed that these intense workouts can improve the body’s capacity to burn fat more efficiently and gives a boost to the glucose metabolism.

Though it is not a new concept, but the fact that the present generation strive for better results in comparatively lesser time, makes it more acceptable, and who does not want better results with minimal investment? The 7 minutes workout is a combination of 12 high intensity exercises, to be performed for 30 seconds each with a rest interval of 10 seconds. It has been found that many of the benefits associated with continued workouts may be achieved by doing short but the intense exercises also, and the famous 7 Minutes Workout has been publicised as one such routine.

But, Is it really the best exercise regime that will work for everyone? The answers lies in the fact that we all are different and so are our bodies and their capacities. High intensity training does help in burning fat but everyone may not be ready for it. The 7 minutes workout seems best for those who have pre-established fitness and strength. This quickie workout enables them to keep their already high fitnesslevels from sinking. While it does not apply to a sedentary person, who might collapse during the first few minutes only, as the body is not ready. Also, because of its intense character this workout is not recommended for people with history of trauma, obesity and cardiovascular disorders.

It is important to be smart and to understand the body; your target should be to burn more fat and train effectively for long lasting results. Taking on a healthy diet, good routine and proper exercise would make you feel and look great. The quick fixes may give rapid results, but trust me they seldom last.

Disclaimer: People with bone, muscle or joint problems, chronic illnesses or injuries must speak with their doctor and confirm that any exercise regime is good for them.

Why you should exercise till you sweat?

I once came across a poster that read, “If you still look cute at the end of your workout you didn’t trainhard enough”. And I totally agree to it. In fact, sweat happens to be the best accessory in the Gym. Why?  Because, sweat is your fat crying, and the harder it cries the more you sweat.

Scientifically speaking, sweat is nothing but the body’s natural phenomenon to keep it cool and regulate its temperature. Any vigorous exercise prompts your body to sweat more. This happens because, while exercising your muscles are continuously working, and hence generate more heat. The rise in muscle temperature signals numerous sweat glands to secrete more sweat in order to lose the heat being generated.  Here, we must note that one needs to burn more calories in order to generate sufficient heat while exercising. We can therefore say that the success of any exercise routine depends upon how much sweat it generates.

Despised by many, sweat actually is an important occurrence with numerous other health benefits. Sweat:

• Detoxifies the system and protects the body from diseases related to toxin overload.
• Kills various viruses and bacteria that are sensitive to heat.
• Improves skin health by cleaning blocked pores.
• Being antimicrobial in nature, fights skin infections.

You also need to remember that heavy sweating often leads to loss of electrolytes. Water and other healthy drinks keep the body hydrated and restore the electrolyte balance. It is therefore important to keep drinking water while working out. This would also keep the sweat dilute enough to avoid body odor.

Every bead of sweat should motivate you a little more. So just go and do something to break a sweat. After all, no one ever drowns in his own sweat!

Top 10 Exercises to Shape-up your Hips

Many women criticize their looks saying that they are wider at the bottom and that their hips are larger in comparison to their waist. But what they fail to realize is that a little effort and right type of exercise can do wonders in toning their backs. Look no further. Here are the most effective exercises to help you get those perfect rumps.

1. Jump Squats

We are familiar with the usual squats for the toned derriere, but many are not aware that adding jumps to the classic squats makes this move more effective. And here is how to do it:

• Stand with your feet shoulder-width apart and bend the arms at chest level, then take a regular squat position
• Jump with full force and try reaching the ceiling.
• As you land, resume the original squat position, to complete one circle.
• Repeat 4-5 times and increase the counts every day.

2. Bulgarian Split Squat

Try this with ball or a chair at the house.

• Place your right leg on the chair while keeping the left one straight on the floor.
• Bend the left knee. Remember to keep the foot firmly on the ground at such a distance that when you bend the left knee, it stays directly above the ankle.
• Now straighten the left leg to resume the start position.
• Repeat 4-5 times and increase the counts every day.

3. Pulsing Pile Squat

Another variation of the classic Squat. This particular from of squat targets the Gluteus and inner thighs.

• Stand straight and open the legs wide to the sides and toes pointing outwards.
• Place your hands on your hips and bend your knees. Be very slow as you bend and while bending, keep the back straight and shoulders in the line of the spine and make sure that your heels are right below your knees.
• Now lower and raise your hips one inch for 7 - 10 repetitions.
• As you feel comfortable doing this exercise, extend your arms straight forward and hold your position for 10 seconds at the lowest point.

4.Single Leg Hip Raise

• Lie on your back keeping the right knee bent and left knee straight.
• Rise the left leg until it is in line with the right thigh.
• Push your hip upwards keeping the left leg straight.
• Hold for 5-10 seconds and then come back to the start position slowly.
• Switch legs and repeat 3-4 times.

5. Single arm dumbbell Swing

• Hold a dumbbell in front of your waist at arm’s length, with a firm grip.
• Bend your hip and knees while lowering the torso to form a 45 degree angle to the floor.
• Now while keeping the arm straight, swing the dumbbell. As you do so, thrust your hips forward and straighten the knees and swing the dumbbell up to your chest and get back to the standing position.
• Squat back down as you swing the weight down again, and repeat.

6. Superman Lifts

• Lie down on your stomach and keep the legs straight.
• Extend the arms straight with the elbows slightly bent
• Lift your chest off the floor while keeping the neck and arms in the line of your spine.
• Simultaneously lift he legs to a certain degree.  Hold the position for 5 - 10 seconds.
• Note: if you experience discomfort while lifting the legs and upper body together, then do this exercise using only the upper part of the body.

7. Elbow plank with donkey kick

Planks are great for core-tightening and when one adds variations to the classic planks, these exercises can do wonders.

• Take the classic plank position, with legs in the line of spine.
• Bend your knee and lift the leg off the ground so that your foot faces the ceiling. Don’t let the spine or pelvis twist.
•  Press the heel towards the ceiling as high as you can, while keeping the pelvis and spine straight.
• Lower the bent leg slowly and repeat for 4-5 counts.
• Switch legs and repeat 2-3 sets.