You’re on a better path if you have realized that, “Taking care of your health and fitness is the best you can do for yourself”. And exercising is the main aspect of achieving that…

Let’s dive into this article and clear out the doubts about Fitness.

What is General Fitness?

General fitness or physical fitness is the ability to engage in daily activities without being exhausted easily. It can be easily achieved by maintaining an active lifestyle with mindful-eating habits. Even if you are the one who doesn’t like to exercise, you can include some low-intensity activities to get a hold of your sedentary lifestyle. It could be brisk walking, jogging, gardening, house chores, or dancing. Any activity that involves movements counts.

General Fitness

Why it is important to take care of your physical health?

WHO says, if a person isn’t active enough then can increase the chances of death by 20-30%. In addition to that According to CDC, inactivity can lead to heart disease, type 2 diabetes, certain cancers, and obesity. You can take the idea of why it is important to take fitness into consideration.

What are the benefits of being active?

By being active in your daily routine, not only you can save yourself from the health issues like heart disease, type 2 diabetes, certain cancers, and obesity but also you can give yourself physical, mental, and emotional benefits.

  • Cognitive functions will improve
  • Boost your immunity and endurance
  • Strengthen your bones and muscles
  • Take control of your blood pressure and cholesterol levels
  • Improve your mood
  • Treat anxiety, stress, and depression
  • Better sleep quality
  • Healthy weight management
  • Increase in confidence and self-esteem
  • Prevent Alzheimer’s in old age
  • Help you look younger

Do I need to Workout daily for General Fitness?

As long as you’re active enough throughout the day, you don’t need to. However, adding exercise will spice things up for you.

As a beginner, you can choose to work out for 3-4 days per week. It will give your body enough time to rest and you’ll not feel exhausted. But, if you’re an intermediate exerciser then you can easily choose to work out 5-6 days per week with a day or two of rest. Mixing up your training with aerobic, strength training, and yoga would be a good choice. This will help you to train every muscle in your body. Plus, your workout would be interesting and fun.

Daily Fitness

For how long should I work out?

The duration of working out for general fitness varies from person to person. Especially, on their current fitness levels, their diet, and the intensity level of the exercises they are doing. For a normal person, a moderate-intensity workout of 150-300 minutes per week is required. If you’re looking for specific goals like losing or gaining weight, increasing strength and endurance, or want to increase your lean mass, your training type and duration might differ. And so does your diet.

Workout Time

Is a morning workout better?

Definitely, morning is a winner when it comes to working out. You’ll be able to burn out more calories and fats at that time of the day. Because on an empty stomach, your body will use the fats for the energy generation required in the training. Moreover, when you indulge in a training session in the morning, you can build your muscle mass easily because the level of testosterone is highest in the morning. A morning workout is also ideal if you’re looking for weight loss. Filling your body with enormous energy, there’s no better start than a morning workout for the day.

Morning Workout

Should I use equipment or bodyweight for my training?

Body-weight training focuses on your whole body forcing multiple muscles to train together for better results. Equipment training or weight training is more of a particular muscle workout session. In it, you focus on building up a single portion of the body rather than the whole. For beginners, it’s better to start with body-weight training first to prevent any injury. When they build their stamina only then they should go out for free weights like a dumbbell, kettlebells, and resistance bands.

Whether you choose the former or the latter, it totally should depend on your personal fitness agenda. Both of them are great for maintaining fitness in their own way. However, you can also combine the two to get the most out of your training session. For example in a 5-day/week training starting from Monday, you can do body-weight training on Monday, Wednesday, and Friday and equipment training on the rest two.

Bodyweight Training

Is a rest day important?

Rest day is as important as the training days in a fitness regimen. After a training session, our body needs time to recover and restore energy levels. From time to time rest days will also help in strengthening the muscles. And also, prevent you from the training plateau or overtraining the tissues. Resulting in better performance, sound sleep, and reducing any risks related to the injury. It is best to take a take break from exercise for 1-2 days a week for good health.

Rest Day

Which one is better – home workout or gym?

Pros and cons of a Home workout– It is hassle-free. You can work out at any time without being worried about reaching someplace. It’s cheap because you can start working out with no or small investment. You can maintain your privacy. You can watch videos online or use an app for variation. You can hire a fitness professional for your regimen. On the other hand, it’s easy to make excuses for not doing the exercise if no one is there to motivate you. It’s also common to make mistakes when there’s no guidance involved.

Pros and cons of a Gym– You can have different equipment in one place. It’s easy to make variations in your training with them. Means you’ll never get bored. There’s always a person to guide you. If you’re a social butterfly then it is for you. You get to know various people at the gym. And we all know, that training with others always gives better results. However, a gym membership may be hard on your pockets. Plus, it adds up the transportation charges too. You can get infected easily at a social place like this.

So, it’s you who should decide what is best for you.

Home Workout or Gym

What exercise I can do to maintain fitness?

Low-intensity training or a simple yoga class doesn’t harm anyone. Any age group can indulge in it for taking care of their health and fitness. Any activity which can raise your heart rate up to 50-60% is a low-intensity activity. They are the best for beginners. Some of the low-intensity activities are

  • Walking at a casual speed
  • Slow jogging
  • Swimming
  • Light weight lifting
  • Yoga  like Hatha yoga, Relax Yoga

Maintain Fitnes

How to start weight training?

Weight training can be tricky if you’re new to it. Jumping right into lifting heavy weights can hurt your ligaments and tendons. So it’s good to start slow. Begin with a warm-up session if you’re intermediate to exercising. Beginners should be focused on increasing their stamina first and then go to lifting. A dumbbell is the easiest free weight. Start with that. Remember to take rests in-between. Listen to your body and don’t exert.

If you can, hire a professional or join a gym to guide you throughout the journey. It’s better to invest before than to regret it later.

We have a team of certified yoga and fitness trainers who can help you in mastering and achieve your health and fitness goals. If you find it hard to maintain your well-being, contact us and join our fitness courses.


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Have you noticed that you might be falling ill more frequently than any other member of your family or your friends? This is the very basic sign of a weak immune system.

People with low immunity are more prone to get attacked by bacteria, viruses, and other harmful invaders. Hence, they will catch a cold, flu, pneumonia, skin infections, etc easily. Even treating the disease is tough. In India alone, 20.8 % of people suffer from low immunity according to GOQii India Fit Report 2020.

So, how do you define immunity?

Immunity is the ability of our body’s defense system to protect us from harmful foreign substances whereas the defense system comprises of WBCs (white blood cells) and tissues of the lymph system. Immune system attacks and remembers the invaders so that it can destroy the invader faster the next time.

Some of the common factors that affect our immune system are

  • High-fat diet
  • Lack of physical activity
  • Sleep deprivation
  • Lack of nutrients and vitamins
  • Smoking
  • Stress and Anxiety
  • Dehydration

Studies have proven that any regular physical activity enhances the quality of life and boosts immunity.

And, an easier way to boost your immune system is by Yoga, which is a good means of keeping you physically active.

For centuries, Yoga has helped us in keeping our bodies healthy and fit. It comprises various Yoga postures, Pranayam, and Meditation techniques which are pretty fun once you get used to them. Calming and focused movements involved in yoga poses not only engages our body but it also keeps our mind busy. The body creates and holds a properly balanced posture and the mind maintains controlled breathing.

Yoga’s regular practice benefits us with a better immune system, increased body strength and flexibility, positive energy, and lower levels of anxiety, stress, and depression. Yoga is also effective when it comes to curing some diseases like asthma, arthritis, diabetes, polycystic ovaries, and liver and kidney problems. In a nutshell, you can achieve overall health benefits with yoga.

Yoga Asanas For Better Immunity

 1. Locust Pose: Locust pose or Salabhasana is a beginner’s friendly asana that helps in strengthening our back and abdominal muscles.

Locust pose

 

Benefits: It helps in correcting the posture, especially after sitting for long hours. Counteracts on slouching and relieves back pain.

How to perform: 

  • Lie on your stomach with your hands by your sides facing downwards and legs stretched.
  • Inhale and lift your head, chest, and legs to the knees.
  • Maintain this posture for 3-5 breaths.
  • Exhale and return to the original position.

2. Cobra Pose: The cobra pose or Bhujangasana is great for opening up the chest, arms, and shoulders muscles.

Cobra Pose

 

Benefits: Energizing, relaxing, improving blood circulation and concentration, and better digestion.

How to perform:

  • Lie down flat on your stomach.
  • Bend your elbows and align your hands under the shoulders with palms touching the ground.
  • Inhale and move your body upwards up to the thighs.
  • Hold for 4-5 breaths.
  • Exhale and release the posture.

3. Crow Pose: Kakasana is quite challenging. It requires patience and strength.

 

Crow Pose

Benefits: Build strength in arms, wrists, and abdomen muscles.

How to perform:

  • Get into a low squat position.
  • Bend your body forward so that your hands touch the ground and bring your feet together.
  • Get on to the toes and lift your buttocks.
  • Balance your body up in the air while your knees are supported by your upper elbows.
  • Hold the position for some time and relax.

4. Seated Forward Bend: Paschimottanasana is a very basic asana that brings calmness to the mind and stretches the upper body.

 

Seated Forward Bend

Benefits: Stretches spine, hams, and shoulders. Improves digestion and stimulates liver, kidney, and groin.

How to perform:

  • Sit on a flat surface with a straight spine and legs stretched in front of you.
  • Inhale and bring your arms above your head.
  • Exhale and bend forward so that your belly lies on the thighs.
  • Try to touch the toes if you can. Don’t exert yourself.
  • Hold for 4-5 breaths.
  • With an inhale, rise and relax.

5. Fish Pose: Fish pose pr Matsyasana is a reclining back-bending asana that boosts you with positivity and energy.

 

Fish Pose

Benefits: Opens up throat chakra and crown chakra which are responsible for communication and wisdom respectively. Works wonder on chest, abs, hip flexors, and back.

How to perform:

  • Lie on a flat surface.
  • Cross your legs as you do in Padmasana.
  • Try to keep your body in line and attached to the surface.
  • Put your hands on the thighs.
  • Support the body with hands and elbows.
  • Slowly lift your chest, take the head back and touch the ground with the crown of your head.
  • Touch the toes with your hands and breathe a few breaths.
  • Again with the help of your hands and elbows, get back to your original posture.
  • Relax.

6. Tree Pose: The tree pose or Vrikshasana got its name as this pose resembles a tree. It is designed to build strength in the lower body.

 

Tree Pose

Benefits: Works on legs, thighs, and hips. Gives better balance to the body.

How to perform:

  • Stand still on the ground.
  • Bring your right foot against your left thigh.
  • Put your hands in front of your chest making a namaskar.
  • Now stretch your arms up above the head.
  • Keep your core tight and breathe normally.
  • Slowly get back to a standing position.
  • Relax and repeat with the other leg.

7. Child Pose: As the name suggests, Balasana is an easy pose. Great for immunity and flexibility.

Child Pose

Benefits: It is a resting pose that provides a gentle stretch to the body. Good for spine muscles, releasing toxins from the body, and relaxing the mind.

How to perform:

  • Get on your hands and knees on the mat or floor.
  • Keep your knees wide and toes touching each other.
  • Bring your body forward so that the belly rests between the thighs and forehead on the floor.
  • Gently put your hands to the side of the feet.
  • Relax for a while and leave the position gently.

Some Tips

  • Try to be gentle with your body, especially if you’re a beginner.
  • Don’t hold the positions for long if you can’t.
  • Build your strength week by week so that you don’t get hurt.
  • Focus on breathing.
  • Hydrate well before performing any yoga asanas.

Takeaway

The immune system plays a vital role in our body. Without it, it would be hard to live a normal and healthy life. Luckily, one can maintain and even boost immunity with proper exercise and diet. And Yoga is clearly a great choice. You can do it anywhere, at any time. It will naturally increase the strength and flexibility of the body, which will further boost your immune system.

Boost Immunity with Yoga

 

We have a team of certified yoga and fitness trainers who can help you in mastering and achieve your health and fitness goals. If you find it hard to maintain your well-being, contact us and join our fitness classes.


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Want to stay active but didn’t have time to go to the gym, no worries. Virtual Fitness Sessions are here for you. Now you can stay at home and be physically active through these platforms. Simply start your day with a workout session or end the day with it, it’s up to you.

Here are some pros of joining a Virtual Session:

Suitable Timings: Virtual sessions give us the flexibility to choose our workout timings according to our ease. As some platforms provide pre-recorded sessions so even if we miss them, we can easily do our routine later.

One-click access: You can do your exercise from anywhere as long you have your device, a good Wi-Fi connection, and your yoga mat. No need to go to any special place. Just one click and you are good to go.

Professional guidance at home: These platforms provide highly qualified trainers who will guide and train you to achieve your desired goals, whatever they are. Whether you want to achieve a healthy lifestyle or to lose weight, they are there for you. 

Wide Variety for All: Virtual workout provides a wide range of exercises like yoga, cardio, strength training. You can choose according to your comfort. They also provide many classes specified to particular groups like a workout for a kid, workout for ladies. Here, they design their courses according to the group so that the person attending that session can get the most from it.

Privacy: Most people are not comfortable exercising in front of other people. These people can join the personal training sessions and do their work out comfortably with the trainer.

Boost your confidence: Exercise is a great way to boost up your confidence level. As you work out regularly, you began to get comfortable with the exercises and can do them by yourself. You become more focused, energized, and active.

Live Group Sessions: Live Group Sessions are appreciable when it comes to social interaction while working out from your home. Staying connected with the trainer and training side by side with others is best for staying motivated. These sessions create an environment of being in the same physical space with others and pushing yourself to your best.

Relieve work stress: Exercising regularly with your body, mind, and soul helps you to get relief from stress. Just start with at least 30 minutes a day and see the difference. As you work out daily, you will be able to do more than you are doing today.


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