Wednesday 7 November 2018

Recommended Exercises for Stretching Out Your Back

Of course, actively stretching out your back will always be beneficial. Here are three exercises you can complete at home or in the park to help ease out tension.

The Plank
Get down on your hands and knees, and then extend your legs so your body-weight is supported by your palms and toes, and your back forms a straight, horizontal line. Hold this for as long as you can. Thirty seconds is a good start. Two minutes is a pro level killer.

The Pull-Up
More and more parks include exercise bars these days. But anything will do, from a sturdy tree branch to any safe, horizontal bar (although don’t try it on public transport). With your palms facing away from you and your hands slightly wider than your shoulders, squeeze the bar, focusing on contracting your shoulder blades as you lift yourself from the ground, then slowly lower. Don’t be dismayed if you can only manage a handful of pull-ups at first; this is a notoriously difficult exercise, but fantastic for stretching out your back.

Wall Angels
An easy one. Stand with your back flat against the wall, as outlined above. Hold your hands up, so your elbows are at right angles. Your arms and head should form a ‘W’ shape. Without moving your hands from the wall, push them up so your arms form a ‘Y’ shape, then slowly lower. Do 10, then relax.

Friday 2 November 2018

How to Correct Bad Posture


  • Balance training helps to improve posture as it allows your body to quickly find stable postures when it is pushed out of position.
  • To counteract your head dipping forward, bring your attention up to the top of your head. Try scratching the very top of your head, in the middle, then focusing your attention on this spot when you’ve taken your hand away.
  • Keeping your feet on the floor when sitting and being aware of your contact with the ground while standing will help you get the support you need to maintain your balance. When standing, try balancing your weight evenly between both feet and keeping the weight even between the heels and the balls of the feet.
  • Breathing is an excellent gauge of posture. If you’re breath feels shallow, you are probably trying too hard to fix your posture and getting stiff, so relax.
  • The simplest way to elongate your spine and prevent painful knots is to keep moving. Get up from your desk once an hour and make a cup of tea. Pull on your running shoes and jog home from work. Get up off the sofa and get some snacks from the corner shop – anything that prevents your spine from resting in one position for too long.

Thursday 30 August 2018

Turn Your Walk into a Workout


Walking is as simple as it gets for exercise. All you need is a good, supportive pair of walking shoes. Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life.

Set a baseline. If you're not active now, start walking three times a week at a stroll for 20 minutes. Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.

If you're already fit, kick up the intensity by doing one or more of the following:
Speed up: The easiest way to up the ante is to simply walk faster.

You may want to try race walking, which burns more calories. Brisk walking at 4 miles an hour burns 334 calories, and strolling at 3 miles per hour burns 221 calories, according to the research.

Remember to pump your arms but keep the movement compact. The larger the arm swing, the harder it is to move them faster.

Tuesday 28 August 2018

Aerobic Fitness Equipment at Home Gym

Treadmill

Treadmills are the most popular type of aerobic equipment both at home and in gyms. Walking or running on treadmill can strengthen your lower body and improve cardiovascular conditioning. Many of them have monitors to check your blood pressure and heart rate, and you can increase the intensity of your workout by changing the incline or the speed. A commercial treadmill can range from a simple foot-powered belt on rollers to an electronic model that cost several thousand and comes programmed for a variety of speeds, grades, and monitoring options, like telling you how many calories you’re burning.

Stair stepper

These machines put less stress on your knees than real stairs, but should be avoided if you have knee or hip problems. Stair climbers are fairly strenuous.

Stationary bike

This type of low-impact magnetic and upright bike can be especially valuable home gym equipment if you have arthritis and are unable to walk for long periods of time. It is also a good choice if you are overweight because it gives your heart a workout without putting stress on your back, hips, and knees.

Elliptical trainer/cross trainer

These machines exercise both the upper and lower body, creating an excellent cardiovascular workout with low-impact, fluid body movements. Like the stair stepper, these aerobic machines can be fairly strenuous for a beginner, so you can try one out from your nearest fitness equipment store before buying one for home use.

Rowing or ski machine

Because you are using both your upper and lower body on these aerobic machines, you can burn a lot of calories as you tone major muscle groups and get a good cardiovascular workout. Both of these pieces of aerobic fitness equipment require an above average amount of coordination to use properly.

Friday 10 August 2018

Health And Fitness


Good health helps a person to live their life happy and fullest. Exercising and eating healthy will make your body stay strong and being good.

There are certain reasons that make our body worse and good by our daily routine.

Major reasons that lead our health condition worse:

                1. Stress: This leads to major illness in our body. Young age people often cause stress issues because of their studies and work nature.

                2. Consumption of unhealthy products: Intake of harmful substances like alcohol, cold beverages and fast foods makes the body worse.

                3. Lack of sleep: Medical experts suggest that a defined time of sleep is mandatory for good health. People make their sleep cycle changes with working late and using mobile phones.

Major reasons that lead our health condition good:

Regular Exercise:  Doing exercise in a routine manner will help the body to maintain good and healthy.


Saturday 4 August 2018

Fitness gives you confidence

Though working out and keeping our body fit doesn’t actually keep our health in good condition but also that makes our self very confident.

#1 : Presenting ourself fit
            The practice of working out hard in the gym and making the body toned up with good physic will make us present fit in all occasions. Once we present our self in a bold and confident manner, the habit actually continues till the end.

#2 : Make use of Fitness Equipments
            Those who thinking that workouts are only for athletes and sports persons are not meant to be true. Making ourself fit with proper strength equipment was a prior rule to be live long with good health and great confident.

#3 : Stay away from the crowd
            The people who actually work out hard were likely to be more charming. Hence they wouldn’t be there in the usual crowd. They will be focused more.

#4 : Throw away the fear          
            Maintaining the body fit will threw away the fear from us. Gives us more strength and energy, which will help us to overcome with the fear we had and represent us more powerful.

#5 : Maintaining the Physic
            One who actually loves to be fit with their body, will never let the pride go off from them. Yep! Making our body toned up and fit was a real pride.

Monday 30 July 2018

WHAT IS CROSSFIT TRAINING?


CrossFit is a tough workout that demands all-out physical exertion three to five days a week. The program is ideal for exercise enthusiasts who want to add intensity and diversity to their workout regimen. However, CrossFit is not recommended for those who are just starting to exercise or those who are resuming exercise after a long hiatus. You may need to work with a personal trainer to develop your mobility, stability, and movement skills before starting CrossFit.

CrossFit training workouts are typically short, lasting 20 minutes or less. The program combines strength training, speed training, explosive plyometrics, Olympic- and power-style weight lifting, gymnastics, endurance exercise, and bodyweight exercises. Movements used in CrossFit training routines include the following:
  •         Sprinting
  •          Rowing
  •          Climbing rope
  •          Jumping rope
  •          Flipping tires
  •          Carrying heavy objects

CrossFit routines generally consist of explosive exercises done in a circuit format. There is very little rest in between each exercise, so you get a great workout in a relatively short amount of time. The following is equipment commonly used during CrossFit training workouts:

  •          Kettlebells
  •          Barbells
  •          Dumbbells
  •          Boxes for box jumps
  •          Gymnastic rings
  •          Pull-up bars
  •          Rumble rollers
  •          Medicine balls
  •          Rowing machine

Welcare offers an array of CrossFit equipment and accessories. Whether you’re a beginner or a CrossFit Games competitor, Welcare can help you choose equipment that best suits your needs. Contact us for more information.

Wednesday 25 July 2018

Surprising Benefits of Exercise


v    Exercises are great for brain.

v     Exercise can make you age slower.

v     Exercise gives happiness.

v     Exercise makes skin look better.

v     Exercise makes fat cells to shrink.

v     Exercises can help recover from a major illness.

Ø Exercises are great for brain:
Exercise is linked to less depression, better memory and quicker learning. Exercise is the best way to prevent or delay a major fear. Exercise improves blood flow to the brain, feeding the growth of new blood vessels and even new brain cells.

Ø Exercise can  make you age slower:
Exercise lengthens lifespan by as much atleast for five years. An moderate-intensity of exercise may slow down the aging of cells.

Ø Exercise gives happiness:
Uncountable studies show that many types of exercises, from walking to cycling, make people feel better and can even relieve from depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress.

Ø Exercise makes skin look better:
Exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster.

Ø Exercise makes fat cells to shrink:
The benefits of exercise is our cardiovascular system gets stronger and better at delivering oxygen, so we are able to metabolize more fat as an energy source.

Ø Exercises can help recover from a major illness:
A recent analysis discovered that exercise was even more effective at helping people recover & rehabilitate from a stroke.

Thursday 17 May 2018

Fitness gives you confidence




Working out and maintaining the fitness will not only keep our health in good condition but also makes ourselves very confident.
#1: Presenting ourselves fit
            The practice of gym workouts and making the body toned up with good physic will make us more presentable in all the occasions. This increases boldness in us and make us stay comfort in all the situations.
#2: Make use of Fitness Equipment
            There was a popular myth – “workouts are only for athletes and sports persons”, this is getting cleared in the recent times. Making ourself fit with proper strength equipment is prior rule to live long with good health and great confident.
#3: Stay away from the crowd
            The people who actually work out hard were likely to be more charming.
Hence they wouldn’t be there in the usual crowd. They will be focused more.
#4: Throw away the fear 
            Maintaining the body fit will throw away the fear from us. Gives us more strength and energy, which will help us do all the necessary habits deviating from the routine.
#5: Maintaining the Physic
            One who actually loves to be fit with their body, will never let the pride go off from them. Yep! Making our body toned up and fit was a real pride.


Monday 23 April 2018

STAY MOTIVATED IN THE WORKOUT ROUTINE




The workout routines are very important for the healthy living and the dedication is the catalyzing part to get the fruitful workout benefits. People always motivated towards exercise routine in two cases: in first case, when a person is overweight and needs to tone the body and the second is the reverse case, wherein the underweight body need to be muscle toned. Other than this, there is very important factor called, health which more people fail to rely on. So enough of self-motivation is required to make the better, healthier life.

Here are the few steps followed to keep you self-motivated:

Make it a Daily Habit:

A few minutes of exercise with exercise equipment or stretches should be your daily habit. Making it as the habitual thing will extend your healthy lifestyle. Instead of setting large goals like 6 packs, strong abs, etc.. Set a micro goal to make the workout mandatory.

Do not Excuse:

Excusing yourself for the exercise is same as excusing yourself from fit you, so do not seek for excuse, seek for the time to make the exercise routine better than before days.

Discomfort yourself:

Positivity in the exercise will be achieved, when you move away from the comfort zone. Initial stage of exercise may cause cramps, pains, etc., Have a strong will power to overcome pain, which exits only for short duration. Make sure not to quit easily.

Create a positivity:

Positive mind set will build-up enthusiastic workout environment. Create positivity towards your goal to achieve it and read fitness blogs and book to keep yourself motivated towards healthy living. 

Thursday 8 March 2018

Mindfulness of your Exercise Routine


As the famous phrase says “an apple a day keeps the doctor away”, 15 to 30 minutes of daily exercise routine will keep all the health issues away. Exercising habitat differ from home to fitness centers and mode of exercise may vary with fitness equipment, yoga, Jumbo and so on. Whatever the way, the full benefit of exercise is achieved when it is done with complete concentration. Here are some of the few tips to enjoy the full benefit of effective exercising habit.

Stay Focused:

There are some people who does the exercise under compulsion and the focus will also differ. This will lead to skipping the daily exercise routine. When the focus is not achieved, satisfaction is also not gained. So while doing, do it with complete concentration and set a healthy goal to achieve something through exercise. Time is precious, so don’t utilize it on the things which you are not interested.

Spend few Dedicated time:

The time allocation for exercise is must. Folks are running behind busy schedule which makes them less nutrient and unhealthy living. Given in few minutes, people should concentrate on required exercises like jogging, jumping, squats, planks, treadmill, spin bikes, etc., Even if the time is less, the benefits are achieved more.

Gradual Speed Up:

Gradually speed up the exercise duration. The body will get adapted to the exercise count as the days passes, if the complete dedication is given, the initial level of exercise will get adopted to the body and needs more vigorous workout to increase the intensity. This is possible only when the mindfulness is achieved.


Friday 23 February 2018

Boost Up your Workout Benefits

Routine workout is the root for healthy living. Staying fit will always keep the doctors away and boosts up the stamina. Workout sessions vary based on the individual preferences and they should be followed with proper plans.  It is very mandatory to gain knowledge about the basic principles to be followed during the workout plan.

#1: Opt for More Veggies
Veggies have enough amount of energies to cope with the vigorous workouts. Though they cannot be consumed without proper strategy. The veggies can eaten in the form of salads either boiled or fresh greens. Flavour it with salt and pepper to make the dish interesting.

#2: Slow digesting Foods
It is highly recommended to take slow digestive foods before workout. This will adapt the body for more intense workout and they should be consumed before 1 hour of the session

#3: Increase Protein Content:
Proteins are the good supplement and they can be consumed before and after the workout. Protein in the form of grains and shakes are preferred more for muscle strengthening.

#4: Increase Repetition
In all the forms of workout, the performance should be increased on daily basis to get faster results. If the Exercise machine is used for 10 mins a day, the same level should be completed in 7-9 mins for next day, thus gradual increase of speed in suggested

#5: After workout
Immediate rest after heavy and long workout will end up with reverse action, so go for few minutes of warmup exercises and have energetic drink.

                These are the thinks should be followed to boost up the benefits of workouts via any means like jogging, machine exercising, weight lifting, cardio, etc.,

THINGS TO LOOK FOR BEFORE BUYING AN ELLIPTICAL

People may come across wider range of elliptical or cross trainer in multiple budgets. This circular motion machine has number of features to create a comfortable workout experience. The elliptical machine at home brings the gym experience at your place which makes it easier for your daily workouts.

Size Matters:
In general, elliptical equipment is available in different sizes and they are chosen to fit in the available space. The size of the machine varies according to the commercial space and domestic space. The person’s height and weight also matters to make the elliptical comfortable for workout. The pedaling length will be customized to match different heights.

Pricing:
Pricing is the vital factor for this long lasting equipment and this is the priority factor to consider before the purchase. The pricing varies for home use and commercial setup. At present, elliptical is designed with more digital setup and customized option to suit the need. More compact designs are preferred for home setup. Thus budgeting option should be considered keeping the requirement in mind. Folks should be aware to grab the seasonal offer in reputed stores.

Authorized Retailers:
Though we are living in the eCommerce world, there are some equipment which is good to purchase after observing the look and feel. Elliptical is one such thing which can be purchased after proper demo. It is better to opt for the authorized sellers who gives proper installation and maintenance service.

Apart from the basic things, it is wise to analyse the performance and other metrics like
  • ·         Elliptical Motion
  • ·         Movement of the wheel
  • ·         Range of resistance
  • ·         Custom programs
  • ·         Warranty
  • ·         Safety measures
  • ·         Maintenance


Wednesday 7 February 2018

The Gym Equipment to Reduce Belly Fat

Belly Fats are the toughest part to tone up and bring lot of medical issues as age passes by. All the gym equipment doesn’t suit for belly fitness, only selective equipment are chosen and listed which brings high clarity on apt fitness equipment.

Rowing Machines:

Rowing machine gives the combined benefits of body tone up and cardio. Rowing machines are easy to install in domestic setup. This machine moves the body front and back, which strengthens the abs and losses excess fat around the belly. This machine also works well for arms, chest and back.

Spinning Machines:

Spin bikes are exclusively meant for knees and calf muscles. Continuous spinning or cycling will contract and relax the abs muscles which sheds more calories in a healthy way. The spinning is the stationary cycling strategy which catalyse vigorous workout keeping intact with the strength for long duration

Gym Balls:

The Gym ball is the accessory which supports the best for the Abdominal Crunches. They improve the core strength and highly focus on Mid-Section of the stomach.  The Balls should be chosen based on the body flexibility.

Sit Up Benches:

Manual Sit-ups in the empty floor will be the toughest job for the beginners. This sit-up bench has the adjustable seats which brings more flexibility to the body and supports good to move your body.




                These are some of the Machines which suits the best for ad workout. Welcare India has various workout equipment with best offers to suit both commercial and domestic setup. 

Health Benefits of Sprouts