Lets Check Your Physical Activity IQ.

Answer these following simple questions and you will easily come to know the facts.

1. In general, what % of the calorie should come from carbohydrates if you are physically active?

  • 60-65%
  • 40%
  • 50%

Answer- 60-65% . Carbohydrate is the cheif fuel for you muscles. Examples of carbohydrate food include breads, cereals, pasta, vegetables and fruits. 

2.The most effective physical activity plan is?

  • Strength training
  • Aerobic workouts at moderate intensity 3 or more times a week
  • A combination of strength training, flexibility exercises, and aerobic activity

Answer- A combination of strength training, flexibility and aerobic activity. Strength and resistance training increase your muscle mass and strength. Aerobics ( walking, biking) has a beneficial effects on your heart. So this combination is considered to be the most effective well rounded plan.

3. Certain activities can help you to selectively remove fat from your waist, thighs, or specific areas of your body.

  • True
  • False

Answer – False. You cannot selectively remove fat from certain areas of body. Much of the way you look, including the size of different body parts, is determined by genetics. But dont give up. Although activities for specific areas wont burn fat there, the activity will strengthen the muscles there and make it firm.

4. Women tend to have a lower metabolic rate.

  • True
  • False

Answer- True. Women usually have a greater percentage of fat than men, and fat burns fewer calories tan muscles. This makes women’s metabolic rate 5-10 % slower than men’s.

5. How long does it take to see improvement in fitness levels if you are doing moderate intensity aerobic activity for 30 min 3 times a week?

  • a day or two
  • a week or two
  • a month or two

Answer- A week or two. If you are doing this activity you will see the improvements on regular basis. But the results will be noticeable within a week or two. As your fitness improves the activity will feel easier.

6. What type of workout maximizes fat burning?

  • low intensity workout
  • moderate intensity workout
  • high intensity workout

Answer – Moderate intensity workout.The percentage of fat calories burnt is higher for low intensity workouts, but this can be misleading. A greater absolute number of fat calories are burned during a moderate intensity workout.

7. A person who weighs more, burns more calories doing the same exercise as someone who weighs less.

  • True
  • False

Answer- True.The calories burned during an activity are directly related to how much you weigh. A smaller person would have to do an activity for a longer time to use the same amount of energy as a larger person because it takes more calories to move a large arm versus a small arm.

8. Because we start loosing muscle mass every year after about 30 years of age, physical activity has only a small benefit in older age.

  • True
  • False

Answer- False.It is never too late to include physical activity in your life. Frail and very old people (80+) can still participate in regular physical activity program improving the capacity of their hearts, decreasing the risk of falling, and improving their psychological outlook.

9. What are the key components of physical activity that are important for improving your fitness?

  • Frequency, intensity, duration
  • Calorie intake, altitude, humidity
  • Temperature, time, type of activity

Answer- Frequency, intensity, duration. Frequency means number of times per week an activity is performed, intensity is how hard you work, duration is the time spent during the activity. 

10. People who want bigger muscles should take protein supplements.

  • True
  • False

Answer– False. There is no evidence that excess protein will lead to bigger muscles. Eating more protein than you need is a waste, since the excess will be converted into fat or burned for energy. If you want to increase the size and strength of your muscles try strength training.

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Top 10 Do’s And Don’ts Of Yoga

With the new year you all must have planned and made resolutions for being healthy, weight loss, eating right etc.

These do’s and don’ts will help all the begginers for making a start for a healthy year:

Yoga Class at a Gym Category:Gyms_and_Health_Clubs

Yoga Class at a Gym Category:Gyms_and_Health_Clubs (Photo credit: Wikipedia)

1. Don’t have a big meal right before the class. Try eating light few hours before the class.

2. Don’t drink water during the class. But have some before and after.

3. Don’t wear shoes or socks during the class.

4. Don’t try to do yoga on your own or from an untrained person.

5. Do check out your yoga tips for more on what you expect.

6. D0- review the yoga etiquettes so that you feel comfortable entering a unfamiliar situation.

7. Do- tell the teacher that its your first yoga class.

8. Do- ask for any help required.

9. Do- familiarize with some beginner yoga poses before you take your first class.

10. Do- Be regular for your classess!!

 

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7 Easy Stretching Exercises For Children

Performed with flowing movements and attention to the breath, these exercises will stimulate the whole body in two to three minutes.

From the age of 3, small children are able to memorize the sequence, and early practice develops strength, flexibility and coordination.

Here are simple teaching points to guide children:

Prayer pose: Standup straight and try to keep your feet together. Join your hands, palms together in front of your heart. Feel strong and quiet at the same time.

Big stretch up: Extend your arms forward and lift them above your head with one great breath. Keep your feet together if you can while you stretch up.

Backward lunge: Keeping your hands on the floor prepare for a backward lunge. Take a breath, bend one leg and extend the other back behind you. It is fine to have the knee of your back leg on the floor.

Move from there into a down dog. Pushing from your hands on the floor extend your front foot back to join your back foot. Lift your hips high and try to straighten your arms and legs, push and breathe strongly.

Eight-limb crawl: Keep your hands in the same position as down dog and come down on your knees. Then bring your chest and if you can your chin to the floor. Then move into the cobra. Slide forward onto your tummy and press on your hands with your bent arms to lift your shoulders and chest up. Breathe strongly in your cobra pose.

Down dog: Push from your hands on the floor, tuck your toes under and lift your hips up in the air again in down dog pose. Breathe strongly.

Forward lunge: Take a breath and step one of your feet forward between your hands. Drop your back knee to the floor in this lunge and look up if you can.

Head to knees: Blow out while bending forward with your legs straight. Look at your knees and put your hands or fingers on the floor on each side of your feet if you can reach.

Then extend your arms forward and lift them above your head with one great breath. Keep your feet together if you can while you stretch up.

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Top 5 tips to activate your lifestyle

Group of five happy children jumping outdoors.

Here are top 5 tips that will help you activate your lifestyle and get healthy:

  1. Stand while talking on the phone.
  2. Stretch while television commercials.
  3. If you have to wait for a delayed appointment, take a quick walk down the hall or upstairs.
  4. Put extra oomph into your chores. Use wide sweeping motions when you mop the floor. Turn on the radio and dance as you fold laundry or dust.
  5. Create opportunities for getting physical. Go dancing instead of to the movies. Shoot hoops with the friends instead of sipping coffee.
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Why should I exercise?

If exercise could be packed into a pill, it would be the single most widely prescribed medicine in the nation. Why? Because nothing can do more to help your body function at its best.

Here are top 10 reasons to get moving:

1.Improve cardiorespiratory fitness: Regular activity strengthens the heart so it pumps blood more effeciently.

2.Tone muscles: With exercise , muscles become firmer, function more smoothly, and are capable of withstanding much more strain.

3.Reduce stress: Working out releases tensions and enhances your ability to deal with daily challenges.

4.Improve mood: Exercise may be the single most effective strategy for changing a bad mood. It also works wonders for reducing anxiety and depression.

5.Burn calories: Exercise speeds up metabolism, so the body uses more caloriesduring and after workout.

6.Increase flexibility: Exercise stretches and lengthens muscles and increases flexibilty in the joints.

7.Enhance strength and stamina: Muscle workouts improve the circulation of blood in the tissues and increases the bodys ability to sustained work.

8.Keep bones strong: Regular physical activity thickens the bones, possibly preventing the slow loss of calcium that normally occurs with age.

9.Lower risk of disease: Exercise helps prevent many serious health problems ,including high blood pressure, stroke, heart attack and few cancers.

10.Put more life in your years , and possibly more years in your life: Physical activity slows down the ageing process , so you remain healtheir and more active for a longer time. And if you workout often and vigorously enough , you can actually expand your lifespan.