What Is Telefitness And How It Works? No matter if the gyms are closed, or you cannot go out of your home for some reason, or you are going out for a vacation and you are a fitness freak. You can maintain your fitness routine with the help of telefitness. The telefitness applications, let you interact and consult with your fitness trainer anywhere in the world. All you have to do is get online and start chatting with the trainer. You do not need to go to gyms. You can get professional help and follow your fitness routine from the comfort of your home. If you are a stay at home parent, or you lack the motivation to go out to the gym, or you have to travel frequently, etc. Then you can stay fit and healthy by using telefitness applications. In this article, we are going to talk about how does telefitness works and its importance in our life. One To One Consultation The trainer and the person can talk to each other one to one first. At that time, the trainer assesses the health and need of the person. He would ask questions regarding their lifestyle, diet, sleeping patterns, etc. This will help them in evaluating and deciding the best workout schedule for their clients. Since everyone needs a different workout plan, your trainers would provide you with a personalized work out plan. You should tell them your health conditions like if you have arthritis, or you are asthmatic or pregnant, etc. These things make a lot of difference while creating a personalized workout plan for someone. After completing the consultation sessions, you can jump onto the live workout sessions. Work Out Sessions Now you will get online via facetime or zoom or any other telecommunication platform. Your trainer will guide you about how to work out. He will be working out along with you virtually. You will be completing your workout session along with them. Since everyone has a different workout schedule, you will get getting individualized sessions. At this time you can discuss your fears regarding your fitness and ask your queries as well. Personalized Diet Plan Since everyone has a different caloric requirement and everybody needs to work out in a different way. Your trainer will guide you with what you should eat and what you should avoid. They will give you a chart that would compose your meal times and what you should eat. They would design a personalized diet plan for you, keeping in mind your health conditions like allergies and pregnancy. Your trainer would try to incorporate a balanced and nutritious diet plan that suits you the best. If you would be lifting weights, then obviously they would ask you to eat a protein-rich diet. If you are a diabetic person, they could ask you to switch on a keto diet. Moreover, they would also take care of your electrolyte loss and rehydration. Significance Of Telefitness Since you will have to work out with a partner, you would not lack motivation. Also, they would frequently discuss your progress and shortcomings with you, so this will help you with staying on track. Moreover, you will be accountable to them about cheating on your meal or workout. This will develop a sense of responsibility and will help you to stay on track. If you are out of town, you would not miss your workout session. You can connect with your trainer from any part of the world. Also, it is convenient for those who are not free at gym time. Those who cannot go to the gyms because they are busy at that time. It is also valuable for mothers who cannot leave their children behind to go to the gym. They can easily cope with their fitness routine from their home. Conclusion Telefitness is an amazing development of technology. But still, it is not a complete substitute for going to the gym. You will be needing to have your own weights if you have to do weight training. Also, some people enjoy doing treadmill and cycling for cardio, which you cannot do if you do not have the appliances at home. Lastly, you would not have your gym friends. But at the same time, there are many benefits to telefitness. Since something is better than nothing. If one cannot go to the gym, then this is the best solution definitely.
5 Tips To Avoid Obesity Due to modernization, there is riding instead of walking and working in the cubicle instead of field making people over-weight. More worse case is obesity. Obesity is a condition in which the body accumulates excess fat causing health problems. It is very necessary to avoid obesity. It can cause severe health problems. Obesity puts you in risk of type 2 diabetes, heart diseases, high blood pressure, sleep apnea, some types of cancer, and strokes. “In this world replete with diabetes and heart disease; it is important to prevent obesity from childhood to stop these diseases from happening. It is important that we influence school children so as to increase their knowledge about nutrition and physical activity, in an effort to change their attitude and practices for life”. – Dr.Anoop Misra Executive Chairman, Fortis CD-DOC Healthcare Ltd. Stats: There are more than 1 billion adults who are overweight and more than 300 million are obese over the globe. According to the CDC (Center for Disease Control and Prevention): In Us, 66 percent of the adults are overweight, 32 percent are obese In Japan and Africa, the obesity level is below 5 percent. China has a low obesity rate but some large country has 20 percent obesity. Obesity is not only limited to westerns nations. It has started making its way to Asian countries like India, China, and Pakistan. Why Obesity Happens: Although your genes play an important part in determining your body weight however there are many other factors. We have access to more nutritious food and fast food. We are not much active as we were in the past. As a result, we are taking more calories than we burn. However, overweight and obesity lead to health problems from heart diseases, diabetes to stroke. These health risks deteriorate the quality of health and can become the cause of premature death. Obesity vs Overweight: Overweight and obesity are terms used to describe the level of excess weight that is accumulated by the body which is unhealthy as well. A person is obese when body mass index (BMI) is greater than 30. One way to determine that whether you are obese or overweight is to calculate your BMI (Body Mass Index). It can be calculated by dividing the body weight in Kilograms by the square of your height in meters. Formule will be kg/m^2 BMI range: A BMI between 25 and 29.9 is overweight A BMI of 30 or higher is obese Tips to avoid obesity: Recent information that 22 percent of people globally will be overweight by 2045 if trends persist to set the spotlight on the health of the centuries. Unless we took precautions, this trend will be going to increase. Here are the 5 tips to avoid obesity: Lifestyle changes-Most people have more success when they make small changes, one step at a time. For example, you might eat an extra piece of fruit or add more vegetables to your meals. By changing little things like sleeping schedules will help you a lot in achieving your goal which will avoid obesity. Exercise-Due to quarantine, we are more exposed to obesity and going overweight. This will have adverse effects on your health. According to the CDC (Center for Disease Control and Prevention), everybody should do 150 minutes of moderate training or 75 minutes of intense training every week. You can just improve your stamina for running a mile daily. Mental Health- With obesity comes to a range of emotions from anger to depression, and many who are overweight suffer from self-image issues. It is not enough to simply handle the physical aspects of your weight problem; you must also find ways to improve your mental health. Mental health and attitude directly related to poor sleep. When you are tired, it becomes much more difficult to handle stressful situations. So sleep should definitely be mentioned in some way here. Eating– Breakfast is the most important meal of the day and one must make sure to have a healthy breakfast. Morning is the time when we are hungry after a long duration of sleep. As far as dinner is concerned, experts advised to take it till 8 pm. After this stop taking carbohydrates. Drink Water– This seems to ver normal but wait. Make sure to drink lots of water throughout the day. It helps you feel hydrated and aids better digestion. Drinking more water also improves metabolism and is helpful for weight loss. In short, a healthy weight is important in maintaining good health. Take steps to prevent obesity in your daily life is a good step. Even small changes such as described above can help to avoid obesity. Additionally, meeting with a fitness trainer can help you find activities that work for your body. For more information, visit Instacare or book a session with a doctor here.
5 Tips To Lose Weight During The Quarantine People almost in the whole world are in quarantine and have to stay at home. There are fair chances that they are going to gain weight these days. Since most of us would just eat and sleep during quarantine days. This routine is bad for our health and will lead to weight gain. We should try to keep our weight sustained in these days or we can even lose weight during quarantine by sticking to the right habits. in this article, we are going to talk about how can people lose weight during the quarantine. Do not skip breakfast Breakfast is the first meal of the day that energizes you. It gives you the energy to start working. It is known that in the morning your metabolism is fast therefore if you have breakfast in an adequate amount, it would not make you gain weight. Also if you skip breakfast, you will eventually overeat at lunchtime. Since in quarantine, you have enough time to cook all by yourself, you can consider having oatmeal that is rich in fiber and keeps you feel full for longer periods. Or you can have a protein-rich breakfast like eggwhite of two to three eggs. Be physically active You should help others in doing house chores that keep you busy and physically active. Also, you should spend some time daily to work out at your home. No matter if the gyms are closed and you cannot go out for a workout or even a walk. You can still work out during quarantine to lose weight. Many resources can help you in deciding the workout you can do in your room. Keeping yourself active physically will help you to lose weight and relaxed mentally. Since workout releases endorphins that help you in sleeping well. Having a good night’s sleep also contributes to losing weight. Have 7 to 8 hours of sleep at night to lose weight and function well throughout the day. Diet rich in antioxidants Antioxidants are the compounds that bind to free radicals and help in eliminating them from your body. They do not let you lose weight, but they can help you in losing weight. When you work out, you feel extremely tired this is because of the stress on your body. This stress, in turn, produces reactive oxygen species. By having a diet rich in antioxidants, you can do more of your workout without feeling that tired. Also when you start cutting back on your calories to lose weight, your skin starts getting dull, your hair can lose their shine. But antioxidants help you not to get that bad side effects of reducing calorie intake. They also help in boosting your immune system that becomes weak while you start cutting down your food intake. You should add green tea, black tea, lemon, honey, apple cider vinegar, and flax seeds, etc to have a diet rich in antioxidants. Keep yourself hydrated Keep yourself hydrated to lose weight. Sometimes we mix thirst with hunger and overeat when we need to drink water. Drink plenty of water as it keeps you feel full and do not let your body dehydrate if you are working out as well. Drinking 500ml water before starting the meal keeps you full and lets you consume fewer calories per meal. Water also boosts your metabolism and acts as an appetite suppressant. If you are dehydrated, your body will eventually start storing water, causing you to gain weight. When you drink more water, your body does not need to store an excess amount of water and helps you to lose weight. Balanced diet Eating a diet rich in only one kind of nutrition makes you feel hungry and cause deficiencies to your body. You should eat a healthy balanced diet to lose weight. A balanced diet contains enough carbohydrates, proteins, and fats. You should eat plenty of vegetables and fruits that are a good source of carbohydrates. Along with that, you can eat chicken, eggs, and fish to incorporate proteins into your diet. Do not forget to have milk and other dairy products like yogurt in your diet, because they are a good source of calcium. You can have fats and oils as well in enough amounts. Do not completely depend on one type of diet or do not completely exclude a particular food group. You should try making healthy eating your habit, and it is only possible when you will have a habit of eating a balanced and nutritious diet. A balanced diet helps you to keep working, otherwise, you cannot concentrate on other tasks and you would feel lazy all times. Conclusion You have a golden time of quarantine to focus on making healthy eating a habit. You do not have to go to work and have plenty of time to cook yourself. Also when the fast-food chains were closed, you can get a motivation that you can survive without eating fast food. Keep working out at home, do not make quarantine an excuse of not to work out. You can still lose weight, just if you follow the right instructions.
Exercises For Cricketers That Only Coaches Can Tell Health and sports go hand in hand. And expert advice is always necessary. So here we have brought to you 10 exercises for cricketers that only coaches tell their players for health, fitness, and better performance on the ground. EXERCISES FOR CRICKETERS Squats A squat is the easiest, most feasible, and effective exercise to build strength in your legs. Furthermore, it is considered by coaches as the best way to increase mobility and flexibility of hips. Catches win matches. There has been a special focus on the fielding aspect of cricket in recent years. Coaches want to make sure that their players are healthy enough to dive and save a few crucial runs. The proper way to squat is to increase the distance between your feet and move your hips ups and down as much as possible. Make sure you are not resting your hands on your knees for support. Places your hands behind your head, or cross them around your chest, or have some rod in your hand just for balance. For better reference see below. Single leg squat Single-leg squat, as the name suggests is the next level of basic squat exercise as discussed above. You might have seen PSL players, or any other cricketers doing these exercises before the match. One leg squat is pretty much similar to a squat, just that unlike squat, you are allowed to balance yourself only on one leg. This exercise is mostly used for rapid transformation for sportsmen and sportswomen. Through simple rational thinking, one can deduce that since much weight is on one leg, it takes more strength, muscle, and energy to do this exercise. Which leads to quick and solid results. Mostly PSL players and cricketers do this in combination with basic running. It goes like the one-leg squat, one step forward, one-leg squat, and so on. But for beginners, this combination is not recommended. Deadlift Don’t get scared with the word dead in the name. It just means that you lift a barbell and loses your hands to hang. As squat and leg squat helps cricketers, footballers, and other sportsmen in building their legs and hips, the deadlift is for arms, arms wrists, and shoulders. This is one of the exercises for cricketers mostly done indoors which is why you don’t see coaches, or PSL players doing this. For better reference, see below. Cross hip lift Your back is the point that connects your upper body with your lower body. So a cricketer needs to have a flexible and strong back. This exercise if for your back and hips. To do this, bring first, stretch yourself on the floor with your face directing towards the sky. Now pull your right (basically either) leg towards your chest. PSL players might do it for a bit longer time or as instructed by coaches, but for beginners, 4 to 6 seconds are more than enough. Now give it a rest, and pull the other leg. Continue this cycle for some time. The picture in the reference gives a better idea. Press-ups Press-ups, push-ups, are perhaps the most popular exercise in any sports. Further, it’s as vital as it is popular. It helps your arms, wrists, chest, thighs, feet, back, and neck. But unfortunately, most people don’t perform it right. The proper way to perform press-ups is instructed by coaches to players that stretch yourself on the ground facing the ground. On your feet fingers and placing your hands near your ears, create distance You can add things to this. Like on handed, or putting some weight. But, as you might have seen PSL players, they do it without extra obstacles which are better for rapid growth in flexibility. Medicine ball throws Medicine ball throws have been by far, one of the most challenging exercises for cricketers. It not only builds strength but also teaches how to control frustration, anger, and stress. The simple rule that even whatever force you exerts, it won’t bounce as much, which opposes our presupposed training. In such situations, one experiences how cricketers feel different emotions on the field. For practice, grab a medicine ball, hold it with both hands from both ends. Hit the ground with this ball with as much force you want. Repeat this exercise for 20 to 30 times. Bent over rows Bent over rows can be done with dumbells or barbells. The basic principle suggested is to lower your hips and then lift and down the barbell or dumbells. It’s important for your back, hips, arms, chest, and shoulders. Hang pull Stretching the body by hanging with a pole. It’s also one of the most famous exercises for cricketers worldwide and in Pakistan. There are high chances that you have also tried this exercise once in a local park or somewhere like that. Alternative arm superman We all remember Superman, especially while flying. This exercise is also similar to it. Just instead of your both hands in front and both legs stretched behind, you change between alternate arms and legs. So right leg and left arm in the air and then, left leg and right arm in the air. See below for a better understanding. Lunge with Torso Twist and Rotator cuff It’s a combination of two exercises. Torso Twist and Rotator cuff. Torso twist is by stretching your one leg and bending the other by lowering your hips. And rotator cuff requires the rotation of the upper part of the body around your hips. And then changing between alternate legs and direction of rotation. For clarification, see the image below: Coaches focus on individual players and hence most of the exercises circle around their health and fitness. For your personalized exercises, you can contact experts online here. Or visit us for more information at Instacare.
