Taking weight loss tips from those who have slimmed down can be a great way to start a transformation. One woman has opened up about the diet plan that helped her drop four dress sizes.

Della Waterfield, from Birmingham, knew she had gained weight but was shocked when she stepped on the scale.

Weighing in at 20st 6lb and a UK size 22, she decided enough was enough and it was time to get into shape and improve her health.

She said: "When I first stood on the scales and saw I was over 20st I was mortified.

"I felt sad and ashamed that I had let myself get to this stage. I hated myself."

READ MORE:Emmerdale star Lisa Riley shed a staggering 12 stone

Previously filling up on high calorie convenience foods, Della tried to find a diet plan that was just as quick and easy.

She said: "Feeling defeated but very determined we visited my local Superdrug and purchased SlimFast.

"I wanted a simple effect plan and I knew that SlimFast was a trusted brand so thought I would give it a go.

"The first week was a challenge, I had so many bad habits that I needed to change but following the SlimFast 3.2.1 Plan made it super simple.

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"Before starting the plan, I would struggle with what to have for breakfast and lunch, and would often end up having quick high calorie options."

The plan she followed allows dieters to eat six times a day, picking from a combination of snacks and meal replacements.

Those on the plan can also fill up with one healthy and balanced meal per day.

"Following the SlimFast plan has taken the stress away," Della continued.

"I quickly got into the habit of having a caramel shake for breakfast then a Chocolate Crunch Meal Replacement Bar for Lunch and a healthy 600 calorie dinner."

The slimmer quickly noticed the weight drop off and her confidence started to improve.

Kicking off her transformation with the SlimFast plan, Della soon added in regular exercise and joined a gym.

She continued: "I began losing weight steadily and consistently.

"Pretty soon I felt confident enough to start going to the gym and being more active, something that I would never have had the confidence to do before."

During her transformation, Della managed to lose a staggering 8st 12lb.

She slimmed down to 11st 8lb and a trim size 14.

Read more here:
Weight loss: A woman shed a whopping 8st 12lb and dropped four dress sizes with diet plan - Express

Someone Like You singer Adele was well known for her signature look when she first shot to fame with her incredible voice, thanks to her voluminous hair and sixties-style eyeliner flicks. But the star has made headlines with her appearance in recent months for a very different reason. Adele showed off her seven stone weight loss on Instagram with a birthday snap - and fans dubbed her unrecognisable as they praised her new look.

The dramatic change has wowed the singers fans, after she posted the photo in May following a break from social media.

Adele had last shared a photo at Christmas in 2019, looking notably slimmer - but five months later she revealed the results of her weight loss journey in a little black dress.

The star reportedly used the Sirtfood Diet to help shed the pounds, a diet which focuses on sirtfoods which help to activate the so-called skinny gene.

The specific list of foods contains sirtuins, a group of proteins which have been shown to regulate metabolism.

However, the diet, which was created by two celebrity nutritionists in the UK, also involves a lot of calorie restriction as part of a rapid weight loss plan over the course of three weeks.

READ MORE:Experts behind Adeles diet say pizza and champagne is on the menu

But while Adeles successful weight loss has largely been put down to diet, it seems the star has also been getting fitter as part of her new health kick.

Its been revealed that she regularly goes to pilates classes - and shes not the only famous face to enjoy it.

The LA-based star has reportedly been attending her local class with Meghan Markle, who also loves the calming exercise.

The pair live just around the corner from each other now that Meghan and Prince Harry have set up home in their exclusive Beverly Hills neighborhood.

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A source close to the two famous friends said: "Meghan and Adele have been having Pilates lessons. They are loving it.

"The instructor has also been giving lessons to Harry. It's a great stress-buster," they told the Mirror.

Pilates is a low-impact exercise which helps to build strength and flexibility, and is particularly good for recovering after injury.

Though similar to yoga, it tends to be at a slightly faster pace and has fewer spiritual connotations.

However, its thought to be a very specific type of pilates that the celebrity friends do in order to stay toned.

Adele is said to be a fan of reformer pilates, just like the Duchess of Sussex.

The Hello singer apparently began the classes with The X Factor judge Ayda Field, who is married to Take That star Robbie Williams.

The stars trained with pilates teacher Camila Goodis at the couples swanky LA home.

The all-over body workout uses a machine which adds resistance to the usual pilates movements - making it far more intense.

Meghan Markle has previously revealed she is a fan of the Megaformer, which is an even more advanced reformer pilates machine.

The Megaformer was designed by trainer and CEO of Lagree Fitness, Sebastien Legree, and aims to add cardio to the resistance exercise for a low intensity workout that really makes you sweat.

Meghan has commented before that the class is hands down the best thing you could do for your body, saying that youll notice a difference after just two classes.

As well as pilates, Adele has been working with a personal trainer to get fit - but he said its not just about weight loss for the star.

Pete Geracimo took to Instagram to talk about his work with the singer.

"When Adele and I started our journey together, it was never about getting super skinny, he said.

"It was about getting her healthy. Especially post pregnancy and post surgery.

He noted that they were getting her ready for a gruelling tour schedule after her album 25 was released.

"She embraced better eating habits and committed to her fitness and 'is sweating'! I could not be prouder or happier for her!

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Adele weight loss: Singers royal-approved intense pilates workout that helped lose 7st - Express

If you have diabetes, your body isn't able to regulate blood sugar properly, either because the pancreas doesn't produce insulin (type 1 diabetes) or the body has become resistant to it (type 2 diabetes).

As a result, people with diabetes have to carefully manage their blood sugar levels through diet, exercise, and medications to make sure it stays in a healthy range.

But sometimes, blood sugar can become too high. In many of these cases, people with diabetes will be able to quickly lower blood sugar on their own, by taking more insulin. However, other times, they may need to visit the ER for immediate medical attention.

Here's how to tell if your blood sugar is too high and what you'll need to do in order to lower it quickly.

People with diabetes are considered to have high blood sugar, or hyperglycemia, if blood glucose levels are higher than:

While there are other conditions that can cause hyperglycemia, it is most commonly linked to both type 1 and type 2 diabetes. That's why it is important for people with diabetes to check their blood sugar using blood glucose meters with the goal of keeping levels from getting too low or too high.

In addition, there are other signs and symptoms of high blood sugar you might notice.

The most common symptoms of hyperglycemia are:

"If someone has hyperglycemia, it would mean they would be very thirsty, tired, they might be urinating more frequently and basically not feeling well," says Sam Zager, M.D. a family medicine physician in Maine.

Hyperglycemia is not automatically an emergent situation. Anyone with diabetes knows high blood sugar readings will happen, and it's okay, as long as it doesn't last too long or get too high.

If it does occur, here are a few ways to quickly lower blood sugar on your own:

Insulin can be used to treat acute cases of high blood sugar for people with diabetes.

People with type 1 diabetes (who always use insulin) and some people with type 2 diabetes (who sometimes use insulin) can give themselves an extra dose of insulin to quickly lower their blood sugar to safer levels. How much to take depends on the situation and what your doctor recommends.

When you have high blood sugar, you may experience frequent urination as your body tries to get rid of the extra glucose. Losing this fluid can cause dehydration and make hyperglycemia symptoms even worse.

It's important to drink water when you have hyperglycemia in order to stay hydrated and help your body regulate and lower blood sugar. But drinking lots of water won't necessarily lower blood sugar on its own. For more information, read about how much water you're supposed to drink a day.

Exercise isn't always the safest or most effective way to quickly lower blood sugar. It is important to note that exercise only works if there is insulin present, whether naturally or through injection, so that glucose can get into the cells to be metabolized.

If there is no insulin, your body will start burning fat for energy, and this could lead to a dangerous condition called diabetic ketoacidosis. People with type 1 diabetes should not exercise if they have hyperglycemia.

However, exercise can lower blood sugar for most people with diabetes it just shouldn't be used in emergency situations. In a 2013 study in the journal Diabetes Care, more than 5,000 people with diabetes recorded their blood glucose levels before and after exercising for as little as 10 minutes. Overall, more than 75% of people saw their level decrease an average of about 17%.

Overall, Zager says that exercise is important for managing diabetes, but warns that it isn't a great short-term fix. For more information on how to control blood sugars in the long-term, learn about the 6 best ways to lower blood sugar naturally.

For people with type 1 diabetes, untreated high blood sugar can lead to a life-threatening condition called diabetic ketoacidosis, or DKA.

When there is no insulin and glucose can't get into cells, your body starts breaking down fat into a fuel called ketones. If ketones build up in your blood, it becomes dangerously acidic. DKA can cause very serious health complications such as fluid building up in the brain, kidney failure, and cardiac arrest.

If your blood sugar is above 240 mg/dL, you should check your urine for ketones, a sign you may be at risk for DKA. You can do this with an at home test, but you also should contact your doctor. If there are ketones in your urine, you should go to the emergency room. Other symptoms of DKA include:

In rare occasions, DKA can occur in people with type 2 diabetes, but the more common complication for people with type 2 is called hyperglycemic hyperosmolar state, or HHS. HHS occurs when blood glucose levels are high for an extended period of time. The extra sugar is passed into the urine, causing the person to urinate frequently and become severely dehydrated, just like with DKA.

For people with type 2 diabetes, blood sugar above 600 mg/dL indicates HHS. Other symptoms include:

These symptoms generally come on slowly, but you should contact your doctor immediately. In the ER, doctors will likely use insulin to lower your blood sugar, as well as give you fluid and electrolytes, to keep your heart, kidneys, muscles, and nerve cells functioning properly.

For people with diabetes, a single instance of high blood sugar is generally not an emergency, as long as it is addressed. Usually, taking an extra dose of insulin will quickly lower your blood sugar back to normal levels. However, if you are on insulin and run out, or have symptoms of DKA or HHS, you should get medical attention right away.

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How to lower your blood sugar quickly and what to do if it's an emergency - Insider - INSIDER

Born on December 14, 1984, Ramanaidu "Rana" Daggubatiis known to be an actor who is also a producer, a television personality, a visual effects coordinator, and an entrepreneur.

Arguably, his most famous films to leave an impact on the Indian audience was the Baahubali seriesfor which he went through an incredible body transformation and heres how he did it.

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In multiple interviews, Rana has expressed his love for non-vegetarian cuisines and said that he loves to indulge in some spicy Chettinad chicken delicacies and constantly eats rice-based dishes such as idlis and dosas.

According to the actor, during his transformation for the project he did not make any massive changes in his diet and ate everything that he used to eat on any other day. He confessedthat he had to eat five-eight meals a day.

What he did mention specifically is that he doesnt have a sweet tooth and that he keeps himself away from anything sweet.

However, Ranas trainer Kunal Gir is a sucker for a well-balanced diet who leans towards a diet full of vegetables and milk proteins as mentioned in his interview with The Indian Express.

According to workoutinfoguru.comRanas diet therefore consists of a blend of all the important macro nutrients in nearly perfect proportions.

Breakfast: Bowl of oatmeal with nuts, five slices of brown bread, eight egg whites and vegetables. Fruits like watermelon or papaya are also included.

Snack 1: At 11 AM, Rana had one scoop of protein powder mixed in water with and some fresh fruits

Lunch: Fish/Chicken for protein along with greens.

Snack 2: Four slices of brown bread and four bananas before starting the evening weight training.

Dinner: Around 9 PM, Rana used to consume a high-protein dinner in order to repair the muscle tissues after punishing them with weight training overnight. He also adds a salad to this meal..

Overall, Rana is a very active person and likes to be on his feet rather than sitting in one spot for hours. According to GQ Indiahe starts his day with an hour of cardio every morning followed by two-hours in the gym, typically weight training in the evening after he's done shooting his films.

Since Rana was also a boxer during his high-school years, he likes to mix it up from time to time.

While preparing for the second movie of the Baahubali series, his trainer Kunal Gir worked on his physique while paying special focus to his chest and biceps. According to yet another GQ India interview, Kunal would divide Rana's weight training sessions into 9-10 sets for each muscle group, divided into three different exercises. The actor would exercise five days a week and gave his body a two-day rest before getting back to the hustle once again.

Photo: Arka Mediaworks (Main Image)

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Heres How A Skinny Rana Daggubati Transformed Himself Into The Baahubali Beast - MensXP.com

Welcome to your skin check-in with Life & Styles resident health and beauty expert, Dr. Will Kirby, a celebrity dermatologist and Chief Medical Officer of LaserAway. Every week, hell be spilling his candid thoughts and professional advice on all things skin, beauty and wellness as it relates to you and your favorite stars.

Skin chafing refers to superficial irritation of the skin often caused by physical forces. Skin-to-skin contact or clothing-to-skin contact coupled with repeat episodes of incidental friction is the most common cause of skin chafing. Chafing most typically occurs on the thighs, the groin, the armpits and even the nipples. This week I reached out to the nations leading skin experts to discuss ways to prevent and treat skin chafing! Check out these tips:

1. Dress Right Wearing the right clothing can make a huge difference in the prevention of skin chafing, says dermatologist Dr. Deanne Mraz Robinson. Wearing breathable cotton undergarments during the day and donning looser, moisture-wicking, seamless clothing while exercising will help tremendously. Also consider sleeping in a cool room, with lightweight cotton sheets, and completely naked your chafed, irritated skin will thank you!

2. Stay Dry Chafing can be worse in hot, humid environments and although it can be very difficult to accomplish in hot weather and especially while exercising, staying dry is a great way to prevent certain types of chafing, finds plastic surgeon Dr. Gaurav Bharti. So consider using an antiperspirant before exercising or working outdoors during the summer and always immediately dry the area with a clean towel after sweating!

3. Get In Shape While fit athletes can suffer from chafing, individuals experiencing obesity have a much higher incidence of irritating skin to skin contact, acknowledges dermatologist Dr. Tejas Desai. As such, losing weight via diet, exercise, and lifestyle modification or even surgery to minimize the surface area where chafing occurs should be a discussion point in heavy patients with a history of chafing.

4. Lubricate You can pre-treat to prevent chafing with a high quality moisturizer like Skin Medicas Rejuvenative Moisturizer before chafing even starts, says dermatologist Dr. Merrick Elias. But if chafing has already set in then consider applying a thick coat of Aquaphor three times a day. This will heal the irritated skin and minimal future friction.

5. Seek Professional Care While chafing is typically minimal and easy to treat, on rare occasions it may be severe and a frictional or mechanical burn may develop, notes dermatologist Dr. Alpesh Desai. If you have suffered from repeated episodes of chafing or have active chafing and notice prolonged pain, significant redness, crusting, bleeding or a discharge, you may need professional care so seek medical attention from a skin expert as an infection may be occurring.

So there you have it! The skin experts have spoken! Prevent and treat skin chafing by avoiding moisture and friction and if you develop chafing, follow these expert tips to heal it quickly!

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5 Expert Tips to Heal and Prevent Skin Chafing - Life&Style Weekly

With the explosion of lockdown-friendly home exercise programmes and advice, it may seem as if its never been easier to workout at home. But the reality is, its probably never been harder. For every person posting a sweaty crushed it selfie on Instagram, theres another one (or four) just trying to endure pandemic-induced stress. Add in constant access to the refrigerator and a pantry overstocked with panic buys, and the guilt about what weve eaten or the exercise we havent done piles on faster than you can say Quarantine 15.

So youve gained weight, says Elyse Resch, a nutrition therapist. So what? Youre alive. Were doing the best we can with the resources we have. (Not to mention many others straining under severe challenges, like significant health concerns and financial worries.)

You, too, can shrug off minor or moderate weight gain or the loss of your pre-pandemic fitness level. Read on.

Above all, have compassion. I dont think most people change their minds by being yelled at or punched in the face, but thats how we talk to ourselves, says Phoenix Jackson, a clinical psychologist who specializes in trauma. When Jackson is having trouble speaking to herself as kindly as she might a beloved friend, she likes to find a photo of herself as a child and think of how gently shed like that person to be spoken to.

Next, recognize that weight and ambitious exercise regimens may offer the illusion of control in a world that seems out of control, but the anxiety they produce is not helpful. This is part of a larger problem: most of us feel pressure to achieve or maintain a certain body size because weve been taught that its important. Excess weight has been linked to considerable health risks, though it does not, by definition, mean a person is unhealthy. Unfortunately, fatphobia promotes just the opposite: fat people are denied health care, earn less money at work and have a harder time finding work in the first place, research has shown.

Break the cycle by asking yourself where you learned that weight gain was something to be ashamed of, Paula Freedman, a clinical psychologist who specializes in eating disorders, writes in an email. Ask, does this belief help me be the type of person I want to be? (Freedman added that you may have to break this down further: What type of person do I want to be? How do I want to treat myself and other people?)

Christy Harrison, a nutrition therapist who examined the issue of excess weight and the virus in an article in US Wired, published in April, said in an interview last month that few of the early research studies on the matter controlled for race, socioeconomic status or quality of care social determinants of health that we know explain the lions share of health disparities between groups of people, she wrote. Nor did they control for how doctors biases influence the way they care for higher-weight patients. But strong evidence exists that obesity (defined as having a body mass index of 30 or higher) puts you at greater risk of dying from Covid-19.

At the end of the day, regardless of what the science does or doesnt say about Covid and weight, we still dont have any way for people to lose weight and keep it off, Harrison said.

She suggested asking yourself: What am I getting out of worrying about food and my body right now, and what am I losing? What could I be doing with that time and energy? One survey suggested women fretted for 21 minutes a day and men for 18 minutes a day. (And to some people, that number may sound awfully low.) Still, thats a lot of time that could be devoted to anything from guilty pleasures to relationships or to life- and world-changing causes.

Fearing weight gain and feeling bad about your body takes you away from what really matters and being able to participate in this cultural moment, Harrison said.

One tenet of diet culture or wellness culture, which is really just the rebranding of diet culture is that eating for any other reason besides screaming biological hunger is a bad thing. This belief came from the rise of diet clubs in the 1960s, where women went to talk out their feelings so they could avoid emotional eating.

You have to be starving to deserve to eat in this culture, Harrison said. But we are designed to get pleasure out of food and connect over food.

Lets say food really is giving you comfort. Go with it, love it, be grateful for it, Resch says. With one caveat: youll need to stay present to get the actual comfort and satisfaction. If youre too busy judging yourself when you eat, youre not savouring the texture and flavour.

So youre not working out enough, or as hard as you did pre-lockdown, and you think this is a problem. This may be because, for you, exercise is about controlling your body or compensating for what youve been eating yet another belief to be discarded.

Exercise is its own pleasurable thing you can do for joy and for mental health benefits, Harrison says. Its hard to tune into that when you have all these voices in your head saying, But if I cant get my heart rate to this Im not going to get the benefits.

Resch prefers the word movement to exercise.

Exercise connotes something you have to do, she says. You want to take out the sense of doing it for a purpose like weight loss or keeping muscle on. Instead, ask yourself what makes you feel good in your body. It could just be standing up and stretching.

Channel your energy into something more productive than obsessing about weight and exercise like working to change diet culture, such as calling out thin-promoting or fat-shaming comments on your social networks. Suman Ambwani, an associate professor of psychology at Dickinson College, says people are sometimes reluctant to challenge these sorts of statements. But we found in one study a couple of years ago that someone who called attention to this issue and rejected appearance-related self-worth and the thin ideal was actually seen as more likable than someone who just colluded with body-shaming, she says.

Ambwani suggests following the health-at-every-size movement a nearly 20-year-old movement that promotes weight inclusivity and social justice to educate yourself, and then looking for ways to get involved.

Finally, look at feeling bad as the canary in the coal mine the indicator that something might be ready to change, says Elizabeth Hall, an intuitive eating coach in Connecticut, USA. Although people often respond by vowing to buckle down or work harder, she says, the way to end the guilt and shame is actually just to notice those feelings, and to ask yourself if they are serving you or causing suffering.

Feeling bad is actually an invitation to expand and shift our consciousness and let go of expectations and old programming, she says. New York Times

Read more from the original source:
The quarantine 15: Dont be ashamed of those extra pounds - The Irish Times

High blood pressure poses grave health risks because you cannot detect it. The condition produces no outward signs so it is easy to dismiss it but such complacency comes at a cost. High blood pressure, which is characterised by the amount of force pushing against your artery walls, hikes your risk of heart disease, a major killer worldwide.

How? Your artery walls respond to high blood pressure by hardening and becoming more narrow.

As a result, less blood flows around your body, supplying vital organs, such as the heart - conditions that make a heart attack far more likely.

The only way to check your reading is to get a blood pressure test, which is conducted at a number places, such as GP surgery or some pharmacies.

Blood pressure tests can also be carried out at home using your own blood pressure monitor.

READ MORE:High blood pressure: The 30p item shown to lower reading and other heart disease markers

If it is determined you have high blood pressure, lifestyle changes are usually recommended to bring your reading down within a healthy range.

Diet is one of the most effective countermeasures and is also instrumental in reducing your risk of developing high blood pressure.

Research provides a reliable guide to the best foods for combating high blood pressure.

Protein has been shown to be particularly effective at lowering high blood pressure.

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In fact, according to a study published in the American Journal of Hypertension, participants consuming the highest amount of protein (an average of 100 g protein/day) had a 40 percent lower risk of having high blood pressure compared to the lowest intake level.

Researchers from Boston University School of Medicine (BUSM) analysed protein intakes of healthy participants from the Framingham Offspring Study and followed them for development of high blood pressure over an 11-year period.

They found that adults who consumed more protein, whether from animal or plant sources, had statistically significantly lower systolic blood pressure and diastolic blood pressure levels after four years of follow-up.

Systolic blood pressure and diastolic blood pressure are the two figures used to record blood pressure.

Systolic pressure is the pressure when your heart pushes blood out and diastolic pressure is the pressure when your heart rests between beats.

In general, these beneficial effects were evident for both overweight and normal weight individuals.

They also found that consuming more dietary protein also was associated with lower long-term risks for high blood pressure.

When the diet also was characterised by higher intakes of fibre, higher protein intakes led to 40 to 60 percent reductions in risk of high blood pressure.

High protein sources include:

A regular exercise routine should compliment a healthy, balanced diet.

The NHS explains: "Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition."

As the health body points out, regular exercise can also help you lose weight, which will also help lower your blood pressure.

"Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week," it advises.

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High blood pressure: Increase your intake of this food to lower hypertension - Express

Exercising, but still not getting that toned body you imagined? Here are the 4 different ways in which you can track your progress in the best way suitable for you.

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The COVID-19 pandemic has driven all the fitness enthusiasts crazy. Its extremely important to have a healthy body, healthy mind and emotional well-being.

The one thing that all fitness enthusiasts do is to keep track of their progress. Its important to start tracking the changes in your body for a better transformation. Here are the 4 different ways in which you can track your progress in the best way for you. 1. Keep A Workout Journal A major mistake that people do is that they stick to the same workouts each week with the same amount of weight. Logging in a workout journal is effectively simple to track the amount of exercises you did in the previous day.

2. Fitness Apps A fitness app is an application that can perform numerous purposes like to set fitness goals, track calorie intake, fitness advice, nutrition plans, personalised workout plans, and sharing progress to facilitate healthy behaviour change.

3. Fitness Bands A fitness tracker allows you to check and record your heart rate, daily burned calories and step counts at a flick of the finger. It also makes you stick to a healthier diet, exercise and have a good sleep cycle. Most trackers have data, alarms, and even history tracking. These features help users to check their progress instantly.

4. Smart Weighing Machines A smart weighing scale offers all-round measurement. From weight to BMI, BMR, muscle mass, hydration, skeletal muscle, bone mass, BMR, visceral fat, subcutaneous fat, metabolic age, body fat and protein, a smart weighing machine is the need of the hour.

By tracking your body through one of these ways, you can achieve a more accurate view of what is working for you and what is not. If you are not losing or gaining the right kind of weight, you will know about the amendments you should make into your fitness regime.

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THESE are the 4 best ways to track your fitness progress - PINKVILLA

If you are looking for an effective workout that will help you burn calories and lose weight, try riding a stationary exercise bike.

Just 30 minutes on a stationary bike will strengthen your heart and lungs and improve circulation of blood and oxygen throughout your body. @Shutterstock

Cycling is fun and a great form of exercise. But it comes with its own hazards. This is especially true for cities, where traffic conditions are not safe for cycling. Inattentive drivers, uneven roads and poor visibility often lead to unwanted exercises. Moreover, extreme weather conditions also make this form of exercise not the first choice of many fitness enthusiasts. But if you get a stationary bike, you can easily enjoy the benefits of this workout in the comforts of your home. Also Read - Sedentary lifestyle during childhood ups risk of depression in adolescents by 28 per cent

There are many fitness routines that will tempt you when you first start out on your fitness journey. You can choose from many options like strength training, cardios, yoga to name a few. But if you are looking for an effective workout that will help you burn calories and lose weight, then you must try riding a stationary exercise bike. This gives your whole body a proper workout and also improves the health of your heart and lungs. It is a low-impact exercise that helps you build muscles and improve bone strength. This aerobic exercise comes with many health benefits. Here, let us look at few health benefits of riding a stationary bike. Also Read - Best workouts that will give you a sexy butt and toned thighs

Just 30 minutes on a stationary bike will strengthen your heart and lungs and improve circulation of blood and oxygen throughout your body. This will keep your blood pressure levels under control, improve blood sugar levels and give you a strong immune system. Your cholesterol levels will go down and your heart health will improve. Also Read - Pollution increases your risk of hypertension: Fight this with regular exercise

An hour of riding a stationary bike will help you burn almost 600 calories. This is the key to weight loss. Moreover, if you ride it fast, you will be able to burn off more fat in your body. The results will be even better if you combine this with a low-calorie diet.

Many exercise regimes take a huge toll on your joints. But this is not the case with a stationary bike. This provides a low-impact workout that gives your bones and joints a workout without putting too much pressure on them. That is why this is perfect option for older people and patients of arthritis or injuries.

This exercise will make your calves, hamstrings and quadriceps strong. It will also tome your core, back and glutes. You can also decide on the resistance and pace of pedaling, which can help you work within your comfort zone.

When starting this exercise, you need to keep a few things in mind. These tips will help you avoid the risk of injuries.

Published : August 14, 2020 4:03 pm

Original post:
Amazing health benefits of working out on a stationary bike - TheHealthSite

From improving your performance to keeping your health in check, Dr. Ashish Jain, Consultant Orthopaedic Surgeon, P.D Hinduja Hospital & MRC tells us the importance of having a pre-workout routine.

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Do you not feel motivated enough to work out every day? Do you feel that you lack the energy and stamina it takes to exercise? If yes, then you need a proper pre-workout routine that will help improve your performance and achieve your goals. We talked to Dr. Ashish Jain, Consultant Orthopaedic Surgeon, P.D Hinduja Hospital & MRC, who also happens to be a fitness enthusiast, shared with us some tips to help you with your pre-workout routine.

Dr. Jain said, I believe that one must have a Workout Routine in place for the week to be able to effectively decide on the Pre-workout prep. A good weekly routine involves a mix of Cardio and Strength Training days with one or two days for rest and recovery. It is better to do cardio in a fasted state in the mornings, and strength training in the evenings when your body is well-fed and strong to lift.

1. Pre-workout nutrition

Fueling your body with the right nutrients prior to exercise will give you enough energy and strength you need to perform better. Cardio is best done fasted to ensure maximum fat utilization for energy unless one is into HIIT. However, for a good strength workout, one must eat a good meal at least an hour or more prior to training. Complex carbs like sweet potato or oats along with a protein is ideal to ensure sustained energy for the session, added Dr Jain. He recommends drinking black coffee half an hour before you exercise as it will help improve focus and energy levels.

2. Supplements

The use of supplements is common these days with people getting more enthusiastic about working out. These products are believed to enhance performance, improve strength, increase lean body and reduce fatigue.

These are optional boosters which can be used to enhance workout performance and results. Some of the commonly used are L-Carnitine, caffeine, L-Arginine or Citrulline, Creatine or a combination of the above as a pre-workout drink with or without a whey protein scoop, said Dr Jain. However, you must consult your doctor once before adding any of them in your diet.

3. Warm-up exercises

Dr. Jain explained that it is crucial to get your body and muscles warmed up and mobilized before you work out. It also helps to prevent injuries.

General Body warm-ups: Short burst of running or brisk walking, cycling, cross trainer or rowing. At home this could be knee-ups, jumping jacks or mountain climbers. These exercises raise your heart rate and get your sweat going.

Local body part warm-ups: Pull-ups far back, push-ups for chest, free squats for legs or rotator cuff movements for shoulders. These are essential to mobile the muscle groups to be trained that day and loosen up the involved joints.

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How important is a pre workout routine? Heres what you need to know - PINKVILLA