Getting in shape and sticking to your health goals can be a roller coaster. Sometimes it’s a struggle, and you feel like you’re swimming upstream.

Then you have those moments where you notice your gains in the mirror, or your favorite jeans feel a little looser, or you crush a HIIT workout that used to feel impossible — and suddenly all that hard work is worth it.

Wherever you are in your weight loss journey, these relatable memes will help you get through the tough spots, one LOL at a time. Just don’t laugh so hard you pull a muscle.

1. When you’re still new to this healthy-living thing.

Lifting a martini glass totally burns calories, right?

2. When your workout is dragging on…and on…

via me.me

Is this thing broken? It’s definitely been an hour.

3. When you don’t see immediate results and it’s a little annoying, to be honest.

Me: [uncontrollable sobbing] I can’t see you anymore. I won’t let you hurt me again.
Trainer: It was a sit-up. You did 1 sit-up.

— Jedi Cheesy Grits (@JediGigi) May 25, 2016

First of all, rude.

4. When your math game is strong.

Getting through a cardio workout can turn you into a Harvard-level arithmetic genius.

5. When you reach everyone’s favorite part of the HIIT workout.

via Pinterest

Ugh. Just keeping burpee-ing, just keep burpee-ing…

6. When you wanted to see results, like, yesterday.

via Pinterest

I think I found an ab muscle! Oh wait, that might be last night’s taco.

7. When all those squats finally pay off.

*grabs mic* “I’d like to thank everyone who made this moment possible…”

8. When the plateau hits and you’re searching for inspiration.

Roll up to the gym like, “What’s up, I’m ready for leg day.”

9. When you run into someone you haven’t seen in a few months.

via Meme Generator

Sure, you’re doing this for you — but it never hurts to bump into your ex after you’ve finally made those gains. Take a picture, honey, it’ll last longer.

10. When you take that hard-earned ego trip.

via Meme Generator

Yeah, this new lifestyle and I are thinking of making it Facebook-official.

11. When pizza is calling your name.

via Pinterest

Eating in the bathtub is clean eating. Can’t argue with facts.

12. When you try “low-carb” and it feels like pure torture.

I’m starving. Is drywall a carb?

13. When a snack attack happens.

via me.me

Whatcha got there? Wait, where are you going? Hey! You! Get back here with those salty carbs!!!

14. When you’re feeling the burn.

via Pinterest

I could use a Swedish massage right about now.

15. When you nail a tough workout.

via Pinterest

Even after the sweat, the tears, and the endless planks, it’s all worth it — because you know you’re stronger, fitter, and healthier than ever.

Source link

The post 15 Hilarious Weight Loss Memes for Every Step of Your Fitness Journey appeared first on Heal your health yourself.

Many of us on our fitness journey must have heard the term BMR Calculator. However, most of us do not know the importance of calculating BMR. Like several other calculators, including BMI and calorie calculators, the BMR calculator also plays a vital role in improving our efforts to get fitter and maintain healthy body weight. It is no secret that the more we know about our body’s performance, the better we can work to improve. The Basal Metabolic Rate is no different. 

Everyone requires a certain amount of energy to survive, even if you decide to stay in bed all day. Recall the last time you were sick. Your body still requires you to eat food to function and heal. BMR is this minimum need of calories at times of basic functioning while at rest. BMR calculator makes it possible for you to know your calorie requirements.

With technological advancements and more research on subjects like obesity and healthy body weight, it has become clear that calories play the most significant role in healthy body weight management. If you plan to get into shape, build muscle or boost your immunity, the BMR calculator can help you make informed decisions. You can better prep your diet and choose exercises that fulfil your purpose, whether to lose weight or bulk up on muscles. 

Let us begin with understanding what exactly is BMR and how you could use it to reach the best version of your health. 

What is BMR?

BMR stands for Basal Metabolic Rate. The importance of a healthy metabolism for healthy body weight is well known. The term basal means basic. So, basal metabolic rate represents your basic metabolism. Your body burns calories even when sitting or resting and when your digestive system is inactive. 

You burn most of your daily calories with zero effort, movement, or even without trying. Your body is burning calories to keep your organs functioning. For example, your body burns calories to keep your heart pumping and your lungs breathing. Whether you’re sleeping, talking on the phone, working in your office, or watching TV, your body keeps burning calories. So, these calories add up to your BMR. You can think of it as the amount of energy your body needs to burn these calories.

Your BMR primarily depends on involuntary functions like breathing, digestion, pumping blood and reflex actions. Therefore, it is directly proportional to the type and intensity of the physical activity you engage in daily.

Changes in the BMR such as increased physical activity or muscle mass will increase the number of calories burnt during minimal functioning. Similarly, increased body fat will have a decreased metabolic rate or a reduced number of calories burnt during rest.

Studies by the International Journal of Obesity suggest an accurate estimation of BMR to be critical for the rigorous development of obesity control and prevention strategies. Although BMR is a standard of physical well-being, it is unique for your body, typically depending on your age, height, weight and gender.

What is a BMR Calculator? 

As the name suggests, a BMR calculator estimates your basal metabolic rate or the number of calories expended. However, it demands a neutral temperature in the environment. In addition, you need to calculate it when the subject’s digestive system is inactive for about 12 hours. Many times it might also require your sympathetic nervous system to be inactive. In other words, it is best to measure it in a relaxed position.

Calculating BMI can be an excellent way to decide your adequate calorie consumption. If you know your BMR, you can better determine your caloric needs for healthy weight loss. In addition, your BMR can help determine the number of calories you should eat to meet your goals. So, if you want to lose weight, you will need to eat less than your BMR (or maintenance calories). But, at the same time, if you wish to gain weight, you will have to eat more.

Calculating BMR: Prevalent Formulas

Calculating BMR can be easy if you understand its fundamentals. However, with advanced research, people use several formulas to do so. That is because different researchers have come up with different formulas and methods to calculate BMR. 

Harris-Benedict Formula

Harris-Benedict formulated the first equation to find BMR and revised it in 1984. It is one of the most popularly used BMR formulas. Here is the formula:

Mifflin-St Jeor Equation

Most of the BMR calculators also rely on the Mifflin-St Jeor Equation. Here is the formula:

In both the formulas given above, W is body weight (kg), H is the height (cm), A is age, and F is body fat (%)

According to a study, the Mifflin-St. Joer equation is a useful method. However, there also exist questions about its variation in accuracy levels across populations. For example, it is low in accuracy for the obese population and comparatively more accurate for the non-obese populous. As a result, various researchers have proposed alternative equations that are yet to be labelled credible. 

BMR for Women and Men: An Example

As seen above, there exists a difference in the individual formulas between men and women. Research suggests that women have slightly lower BMR compared to men. 

Let us calculate the BMR for each using examples:

• Gender: Female
• Age: 36
• Weight: 58 kg 
• Height: 170 cm 
• Physical activity: Light activity 1 to 3 days/week 

Basal Metabolic Rate = 1,790 calories/day

• Gender: Male
• Age: 52
• Weight: 69 kg
• Height: 164 cm
• Physical Activity: Daily exercise 

Basal Metabolic Rate = 2,263 calories/day 

Factors Affecting Your BMR

As per research, several factors work in combination to influence your BMR. These factors are:

• Body size: Larger adult bodies have more metabolising tissue and a larger BMR. 
• Amount of lean muscle tissue: Muscle burns kilojoules rapidly. Hence, lean muscle tissue can affect BRM.
• Amount of body fat: Fat cells are ‘sluggish’ and burn far fewer kilojoules than most other tissues and organs of the body.
• Crash dieting, starving or fasting: Eating too few kilojoules encourages the body to slow the metabolism to conserve energy. As a result, BMR can drop by up to 15%, and if lean muscle tissue is also lost, this further reduces BMR.
• Age: Metabolism slows with age due to loss of muscle tissue and hormonal and neurological changes.
• Growth: Infants and children have higher energy demands per unit of body weight due to the energy demands of growth and the extra energy that the body requires to maintain its temperature.
• Gender: Generally, men have faster metabolisms because they tend to be larger.
• Genetic predisposition: Your genes may partly decide your metabolic rate.
• Hormonal and nervous controls: The nervous and hormonal systems control your BMR. Hormonal imbalances can influence how quickly or slowly the body burns kilojoules.
• Environmental temperature: If the temperature is very low or very high, the body has to work harder to maintain its average body temperature, which increases the BMR.
• Infection or illness: BMR increases because the body has to work harder to build new tissues and create an immune response.
• Amount of physical activity: Hard-working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn kilojoules faster, even when at rest.
• Drugs: Drugs like caffeine or Nicotine can increase the BMR.
• Dietary deficiencies: For example, a diet low in iodine reduces thyroid function and slows the metabolism.

Since so many factors affect your BMR, it can be challenging to conclude whether you have a healthy BMR or not. However, any BMR is healthy if it is balanced. 

Benefits of Using a BMR Calculator

Understanding how many calories your organs will need to function efficiently helps when you are engaged in reaching your fitness goals. Hence, the importance of calculating your BMR is essential. In addition, it can help combat various health issues. Some of the critical benefits of calculating your BMI are:

Weight Management

Knowing your BMR would help you understand how many calories your body requires for optimal functioning. It will prevent you from consuming too many or too few calories. The importance of eating balanced calories in bodyweight management is no secret. Since the BMR calculator gives you an exact estimation of your calorific requirements, you can plan your calorie intake as per your fitness goals.

Easy Meal Planning 

Most people try to attain quick results from rigid diet plans. These diet plans would specify the units of energy in each food. This whole process takes away the simple pleasure of enjoying food. By using a BMR calculator, you now know your BMR, around which you can plan meals, snacks, cuisines and whatnot. You can do away with strict calories counting that might not be sustainable for everybody. 

Gain Muscle Strength

Healthy weight management is not only about losing weight. It also involves efforts to gain muscle strength. Gaining more muscle and more power requires greater physical training that demands more energy from your food’s nutrition. The knowledge of your BMR will guide you with a specific combination of calorie intake based on your intensive physical training. Here you can strengthen your goals with assistance from a dietician or a gym trainer.

Manage Chronic Conditions

Managing chronic conditions like PCOS and endometriosis requires caloric restrictions and physical activity. That helps meet the body’s energy requirement in such diseases without making you gain excess weight. 

A research paper suggests performing aerobics and strength activity (moderate exercise) for 30-60 minutes per day. With the help of BMR, you can quickly assess your body’s calorific needs and match it with a calorie intake spread throughout the day to result in a permanent energy balance of +/- 300 calories.

Other Benefits

• Since your calorie intake and weight management play a crucial role in managing your heart health, calculating BMR would indirectly help improve your heart health. 
• Several lifestyle diseases are a result of unhealthy eating. When you know how many calories you need, you can seek help from a nutritionist in designing a healthy meal plan to give you enough nutrition and keep your calories in check. That will reduce the risk of lifestyle diseases.
• Research says metabolic risk factors lead to changes in the metabolic system and increase the possibility of lifestyle diseases. These diseases include increased BP, glucose levels, fat in the blood and obesity. 
• Knowing your BMR will help you decide the best ways to reach your ideal body and health. That can assist you in gaining an increased level of general well-being and life satisfaction.

BMR Calculator for Weight Loss

Your body metabolism and calorie intake are significant elements of your weight loss journey. So, your aim should be to have a well-performing metabolism and know your calorific requirements. Once you know your body’s natural energy output, you can utilise the numbers to help you reach your weight loss goals by adjusting your calorie consumption and indulging in physical activities.

Once you have your BMR numbers, it also becomes simple to calculate and recognise how many excess or deficient calories you consumed.

• Step 1: Track your nutritional input (what you eat/drink in a day).
• Step 2: Subtract your BMR or your energy output. 
• Step 3: Subtract your exercise activity or calories burnt 
• Result: The resulting number displays excess or deficient calories.

Here is an example to understand it better:

Aman is a 35-year-old man weighing 75 kgs, and he is 157 cm tall. He wants to get into shape and achieve his fitness goals. So, he decides on using a BMR calculator to identify his BMR. Since he can only work out 1-3 times a week, the BMR calculator gives him his calorific needs as 2147 calories/day to perform basic activities.

Here’s how Aman used his BMR to understand if he is on the right track:

• Food consumption (nutritional) throughout the day: 2,460 calories
• BMR = 2,147 calories
• 20 minutes of jogging = 200 calories burnt
• 25 minutes of weight training = 125calories burnt
• Resulting number = 2460-2147-200-125 = (-12) calories

Since the resulting number is negative, Aman is consuming fewer calories than what he is burning. 

It is no secret that you will lose weight if you do so because weight loss results from a calorie deficit. However, it does not mean you need to starve yourself. Instead, you can plan your diet and exercise based on your BMR. You do not have to follow strict diets but be mindful of consumption based on your BMR and activity. 

The Link Between Activity Levels, Weight Loss and BMR

Along with the diet you consume, your physical activity throughout the day is vital in your BMR reading because your daily calorie needs are directly based on your activity level. 

Exercise may vary in type, intensity and frequency throughout the week. So, there is no limitation to the type or means of exercise you choose. It can vary from jogging, swimming, dancing, yoga, Zumba, playing basketball, daily chores like washing clothes, etc. 

Classifying Exercises/Activity Based on Intensity

• Moderate exercise: 15 -30 minutes of activity involving elevated heart rate
• Intense exercise: 45-120 minutes of activity involving elevated heart rate 
• Very Intense exercise: 2 hours or more of activity involving elevated heart rate 

Classifying Exercises/Activity Based on Frequency

• Sedentary: No or little exercise
• Light Exercise 1 to 3 times a week
• Moderate Exercise 4 to 5 times a week 
• Intense exercise 3-4 times a week
• Intense exercise 6-7 times a week 
• Very intense exercise daily/physical job (labour work)

Frequency of Exercise/Physical Activity to Daily Calorie Requirement Ratio

• Sedentary no or little exercise: Your calorie requirement is BMR*1.2
• Light Exercises 1 to 3 times a week: Your calorie requirement is BMR*1.375
• Moderate Exercises 4 to 5 times a week: Your calorie requirement is BMR*1.55
• Intense Exercises 3 to 4 times a week: Your calorie requirement is BMR*1.725
• Very Intense exercises daily: Your calorie requirement is BMR*1.9

Your BMR would change according to what type and intensity you engage in each day of the week. For example, if you want to lose weight, you need to burn more calories than the energy you get from the food. You should do both of these things according to your BMR reading.

A recent blog by the Harvard Medical School gave a list of 30 gym activities and calories a person would burn while performing the activity for 30 minutes. In addition, it mentioned the number of calories burnt if people of three varying weights engaged in them, precisely 57 kgs, 70 kgs, 84 kgs. These may seem restrictive but may give you a slight idea about the same.

Difference between BMR and RMR

RMR and BMR are common measurements of how much energy your body uses. Although many people use them interchangeably, they are slightly different from each other. RMR is “resting energy expenditure”, meaning the energy you burn only while resting. However, “basal energy expenditure” is the energy you burn throughout the day via basic activities involving your body functions. A simple distinction between the two is:

• The number of calories your body burns while at rest is measured by RMR (resting metabolic rate).
• The BMR (basal metabolic rate) is the calorie needed for your body to execute its most essential processes, such as breathing, generating cells, regulating temperature, etc.

Both sound comparable, and monitoring your RMR or BMR can provide a decent benchmark for your body’s energy requirements. The main distinction is that your BMR is a more accurate calculation depending on its calculation methods.

Food’s Effect on Your BMR

Your BMR rises after you eat because you use energy to eat, digest and metabolise the food you have just eaten. The rise occurs soon after you start eating and peaks two to three hours later. Studies suggest that the BMR can change between 2-30%, depending on the meal size and the type of food you eat. 

Different foods raise BMR by differing amounts. For example: 

• Fats raise the BMR by 0–5%.
• Carbohydrates raise the BMR by 5–10%.
• Proteins increase the BMR by 20–30%.
• Hot spicy foods (for example, foods containing chilli, horseradish and mustard) can have a significant thermic effect.

The Bottom Line

Calories are the key to achieving any fitness goal. With detailed data on food and exercises, you may know the calories you consume or burn. However, knowing how many calories you burn while at rest and performing basic activities can make a difference in deciding your calorie consumption. Once you know the exact calorie requirement to let your body function normally, it can be easy to execute and plan your fitness efforts more accurately. That explains the importance of calculating your Basal Metabolic Rate (BMR). 

Since your BMR can vary for different individuals, it is essential to calculate it in the right environment and use the right formula. However, it can be challenging at times. So, it is best to use the most accurate BMR calculator designed by experts under the supervision of nutritionists and dieticians. So, use the most accurate BMR calculator by HealthifyMe that will help you decode the specific needs of your body to help you reach your desired goals.

Frequently Asked Questions (FAQs)

Q. What is a good BMR?

A. There is no standard BMR that is considered good. Any BMR can be healthy if it is balanced. However, since several factors affect BMR, there are no standards to define a standardised healthy BMR.

Q. How can I calculate my BMR?

A. There are mainly three formulas available to calculate BMR. So, you can use the Mifflin-St Jeor Equation, revised Harris-Benedict Formula or the Katch-McArdle Formula. However, the easiest way would be to use the digital BMR calculators available. For example, you can use an accurate BMR calculator by HealthifyMe here. 

Q. How much BMR is normal?

A. Since BMR depends on various factors, there is no normal range for BMR. However, any BMR is healthy if you balance it well. It indicates how many calories you burn while at rest and helps you decide how many calories you should consume to maintain a healthy body weight.

Q. What is a good BMR for my age?

A. BMR is usually calculated for adults between 18 and 80. All factors, including age, sex, exercise, diet, height, weight, etc., play an essential role in determining if your BMR is suitable for your age. If you balance it, any BMR is healthy.

Q. What is the ideal BMR for a woman?

A. There exist variations depending on various other factors, including age, physical activity, height, weight, pregnancy status, muscle mass, etc. For example, a woman who is 36 years old, weighing 58 kg, with a height of 170 cm, not currently pregnant and engages in light exercise for 1-3 days a week should approximately use 36.5calories/hour.

Q. Should you eat below your BMR?

A. A healthy individual should not eat below their BMR as it could result in unhealthy weight loss, loss of muscle mass, and deficiency of vitamins and minerals, eventually leading to problems in proper functioning. However, if you wish to lose weight, you can eat less than your BMR under the guidance of an expert nutritionist or healthcare expert.

Q. How many calories should I eat based on my BMR?

A. The number of calories you should consume depends on your fitness goals. If you are eating fewer calories than your BMR, it can hamper your body’s regular functioning. However, if you eat more calories than your BMR, you can burn them through exercise and physical activity to achieve healthy weight loss goals. So, to simplify it, you should eat more calories to gain weight. Whereas, if you want to lose weight, you should eat fewer calories.

Q. What happens if I eat less than my BMR?

A. Since BMR is the number of calories you require for the optimum functioning of your body’s vital organs, eating less than your BMR is not advisable. It can hamper your body’s regular activities like heart functioning, respiratory system etc. It can also lead to unhealthy weight loss, loss of muscle mass, and deficiency of vitamins and minerals, eventually leading to problems in healthy body functioning. However, if you aim to lose weight, you can eat fewer calories. But, you should always do that under the guidance of an expert.

Q. What foods speed up your metabolism?

A. Foods that might help speed up your metabolism are cottage cheese, lentils, apple cider vinegar, whole grains, chillies, chia and flax seeds, coconut oil and yoghurt.

Q. What drinks help boost metabolism?

A. Green tea, chilli guava lemonade, a spinach kale smoothie, apple cinnamon water, protein shakes, coconut water, apple cider shots, and ginger shots are a few drinks that can help boost your metabolism. 

Q. Is 1500 calories a day enough?

A. The number of calories your body needs depends on your BMR readings. Your BMR will help you know how many calories you need for the vital organs of your body to function. However, It will differ for different individuals. Hence, it is essential to calculate your BMR and identify the adequate calories that you require.

Q. Why is BMR important?

A. BMR is the amount of energy your body uses when you are at rest and the calories you burn while performing regular functions of your body organs. As a result, it helps you assess the number of calories you require to function normally. Hence, BMR acts as a guide to efficiently plan and achieve one’s fitness goals. In addition, it can help you plan meals, choose exercises, and engage in activities that help you lead a healthy life for a long time. 

Q. Should BMR be high or low?

A. A high or low BMR depends on various factors like age, sex, exercise, diet, etc. For example, a teenager in his puberty may have a high BMR during the time of a rapid growth spurt. At the same time, an older adult of 75 years of age may require a lower BMR/calories/day to function. 

Q. How does stress affect BMR?

A. Cortisol, the stress hormone, can be a leading cause of obesity in many individuals. In healthy individuals, stress can increase the rate at which your heart pumps blood, affecting your metabolic performance. In addition, stress directly or indirectly affects the quantity and quality of your diet. For example, some like to overexert themself during stressful times, while others do not want to engage in exercise. All these things together affect one’s BMR.

Q. What are the 5 major factors for a person’s metabolism?

A. Five significant factors for a person’s metabolism include their age, gender, height, weight and the type and intensity of physical activity they engage in.

Q. How does body composition affect BMR?

A. Body composition includes the composition of fat tissues, muscle mass, water weight, body size, and surface area. All these elements contribute to the gross body weight, which helps identify whether your body metabolism is fast or slow, affecting the BMR. 

Q. How does muscle affect BMR?

A. People with more muscle mass usually have faster metabolisms. 

Q. Does running increase BMR?

A. Any form of physical activity has to be kept consistent to boost your BMR. So, if you run regularly, it can help improve your BMR.

Q. What foods decrease metabolism?

A. Foods that help decrease your metabolism include white flour, red meat, omega-6 fatty acids, soda, fruit juices, energy bars, etc. 

Q. How is BMR related to weight loss? 

A. Your body metabolism and calorie intake are significant elements of your weight loss journey. So if you have a well-performing metabolism, your body will burn more calories while at rest. That will help you decide how many calories you require to function. Then, depending on your BMI results, you can modify your calorie consumption to reach a calorie-deficit plan, which can help you lose weight.

Source link

The post Calories Do I Need to Achieve My Fitness Goal? appeared first on Heal your health yourself.

Why is it essential that we implement fitness into our routines? One of the things that it helps benefit is mental health. Fitness helps with our overall mood and emotions, which in turn helps us think more clearly and be more productive. When we’re feeling good mentally, it’s easier to stay positive and take care of ourselves.

Mental health is an essential aspect of our lives, yet it’s often overlooked. We can all benefit from incorporating fitness into our routines, not only for our physical health, but also for our mental wellbeing. Exercise releases endorphins, which improve our mood and make us feel happier. It also allows us to take a break from the stress of everyday life, providing a sense of relaxation and calm. In addition, when we’re physically active, we tend to eat better and feel better about ourselves, which boosts confidence that can positively impact every area of our lives.

Fitness provides numerous benefits for our mental health, and it’s something that we can all do to improve our wellbeing. So get moving and start reaping the rewards today!

How Can Fitness Help Our Mental Health?

Fitness helps us not only physically but also mentally. It’s essential to take care of both our physical and mental health in order to live a happy and fulfilling life. When we’re physically healthy, it’s easier to stay positive and take care of ourselves. Mental health is an essential aspect of our lives, yet it’s often overlooked. We can all benefit from incorporating fitness into our routines, not only for our physical health, but also for our mental wellbeing. Exercise releases endorphins which have been known to lower levels of stress. It can also help to improve our mood, increase our energy levels, and promote better sleep. All of these things are essential for good mental health. If you’re not already incorporating fitness into your life, now start!

There are many benefits to fitness, both physical and mental. Fitness can help us physically by improving our strength, stamina, and cardiovascular health. It can also help us mentally by reducing stress levels, enhancing our mood, and promoting better sleep. It’s essential to take care of our physical and mental health to live a happy and fulfilling life. If you’re not already incorporating fitness into your life, now is the time to start!

What Fitness Should I Be Doing?

Here are a few exercises that you can implement into your routine :

• Brisk walking
• Jogging
• Swimming
• Cycling
• Yoga
• Pilates

Remember to consult with a doctor before starting any new exercise regime. And most importantly, have fun! Exercise should be something that you enjoy, not something that feels like a chore. If you find an activity you want, you’re more likely to stick with it and see results. So get out there and start moving! Your mind and body will thank you for it.

Research has shown that eighty-seven percent of people found huge positive links between fitness and mental health.

Exercise releases endorphins, which are hormones that make you happy. They can help improve your mood, provide stress relief, and boost your self-esteem. Exercise is also a great way to combat anxiety and depression. So what are you waiting for? Get moving! You will feel better mentally, but you’ll also look and feel better physically. And who doesn’t want that?

If you still feel that you are struggling with your mental health, it is best to seek professional help. A therapist can help you work through your issues and find strategies to cope. There is no shame in seeking help, and in fact, it shows that you are taking your mental health seriously. So don’t hesitate to get started on your journey to better mental health today! You can also look into a Orange County rehab facility that can be able to help you on this journey.

Source link

The post The Importance Of Fitness For Your Mental Health appeared first on Heal your health yourself.

Yoga is a great activity that can be beneficial for all areas of health—physical, mental and emotional. But many people have the misconception that it is not enough to be the only form of exercise they do. But is it? If you use yoga for exercise, is it enough for your fitness needs? The answer depends on several factors, including the intensity of your yoga sessions and your overall level of fitness.

Yoga for exercise

Yoga is one of the best ways to stay fit and healthy. It can be used to improve health, flexibility, strength, posture, and so much more. It is not only a rewarding physical activity, but it is also a holistic lifestyle that promotes emotional well-being and good mental health.

Yoga has always been a popular way of exercising, and for good reason: it’s a low impact holistic workout, it’s accessible to just about anyone, and it calms the mind and reduces stress. The poses are easily adaptable, so you can do them regardless of your age, level of fitness or physical limitations. Yoga can be your only exercise, depending on the type of classes you’re taking and their intensity. Depending on the style and length of class, it may or may not count towards your physical activity tally.

Intensity level

The intensity of your yoga workout depends on which classes and forms of yoga you choose. Each type of yoga class will have a different level of intensity which requires a different amount of physical exertion. There’s a vast difference in the intensity between a yin or gentle yoga class and a fast-paced vinyasa class or a challenging hot yoga practice. And there are many variations in between like Sivananda, Kripalu, and Iyengar yoga.

The intensity will also be based on your current level of fitness. You will need to experiment and take different classes and with different teachers to find the practice that gets your heart rate up and builds muscle strength. If you are practicing at home, make sure you add in several sun salutations to make your practice more of a workout.

About 20 minutes of a sequence of active yoga poses a day is the minimum amount to satisfy your fitness requirements. If you are practicing a low to medium intensity style, then a longer practice is recommended.

Is yoga considered an aerobic or anaerobic exercise?

Yoga is considered an anaerobic exercise. It is not an aerobic exercise in the same category as walking, running, biking, or using an elliptical machine. The more athletic types of yoga, like power yoga, will make you sweat and bring you to a higher heart zone rate where you’re working the heart enough to be an aerobic workout.

What other exercises can you combine with yoga?

Physical exercise is one of the most important things that we can do to improve our health and well-being. You may not want or be able to achieve all of their weight loss, strength, and flexibility goals through yoga alone. You can practice any other type of physical exercise or activity in addition to yoga in your weekly workout routine. The most compatible exercises will be low-impact aerobic workouts like brisk walking, biking, and swimming. Weight training is a great anaerobic workout to combine with yoga as it helps build muscles and burn calories.

Can yoga improve muscle strength

Yes, yoga is a good way to build muscle tone and strength. By regularly doing yoga, you can build muscle, improve your flexibility, improve your posture, and help you maintain a healthy weight. Poses like Downward-Facing Dog and the Warrior poses work to increase strength in just about every muscle in your body.

How many calories do you burn during yoga?

Depending on the intensity of the class and your level of fitness, you can expect to burn between 200 and 600 calories per hour.

Is yoga enough to be your only form of physical exercise?

When it comes to a workout, many people are under the impression that only those who do high-intensity activities like running and weightlifting are the ones that get results. In reality, there are many other kinds of exercises that are extremely helpful for the body, even if they are low impact, like yoga and walking. In general, it is best to do more than one type of workout to ensure you strengthen and move the maximum amount of muscles and joints in your body.

Can you combine yoga and exercise together?

Yes, yoga provides an excellent workout, but it won’t do much for your cardiovascular health. Since it can be an aerobic workout, many sports teams are adding yoga sessions into their training regimen to help them get in shape and recover from injuries. Many famous athletes do yoga as part of their training, like LeBron James, Shaquille O’Neal, and Kobe Bryant.

Should you do yoga before or after a workout?

If you are new to yoga, or practicing an advanced or vigors style, it is best not to do it before a workout. It can be a great way to warm up, but it is generally best to put it after a workout. Doing it before a workout can be too intense and it can be better used after to allow your body to recover. The bottom line thought is that it doesn’t matter a great deal what order you do it in. You should do the practice that you feel the most comfortable with, whether it’s before or after.

Conclusion

The question of whether or not one can get enough exercise just by doing yoga is a hotly debated topic. It is a great way to exercise, but it may not be enough for your needs, unless you take vigorous classes like vinyasa or ashtanga yoga. It is an excellent way to maintain flexibility and tone muscles, but it does not burn as many calories as other traditional workouts. It does, however, offer many powerful health benefits that other types of exercise do not.

When it comes to fitness, it’s important not to be too swept up in what you think you “should” do. As with anything in life, just be sure you’re doing what you enjoy and that it improves your overall quality of life.

Source link

The post Is Yoga Enough for Your Exercise and Fitness Needs? appeared first on Heal your health yourself.

If you’ve had trouble sticking to your fitness routine amid the COVID-19 pandemic, you’re far from alone. Despite having personal trainers and home gyms at their disposal, even celebrities have found it challenging to stay fit—and fitness expert, TV personality, and actor Brooke Burke is no exception. In an exclusive interview with Eat This, Not That!, Burke opens up about her relatable struggle to stay motivated over the past year.

When asked if she found it more difficult to stick to her workouts amid the pandemic, Burke candidly replies, “To be honest, yes.”

“Let’s face it: fitness can be boring and not everybody loves it,” says the multi-hyphenate star.

Burke, who recently launched a Summer Slim Down series via her Brooke Burke Body app, says that not having the camaraderie she usually finds in the gym was one of the biggest adjustments for her.

“The heat and intensity of being in a large class are different from the at-home experience,” she admits, noting that she particularly missed going to in-person SoulCycle and yoga classes amid COVID lockdowns. However, Burke says that she has a newfound appreciation for at-home workouts.

“I do believe in the digital gym at home,” she says. “The benefits are more efficient for both time and money. I have to work out smarter and harder to break a sweat. My programs on the Brooke Burke Body app do exactly that.”

RELATED: This Total-Body Home Workout Builds Strength and Burns Calories Fast

“I have learned to embrace the burn, crave the sweat, and understand the benefits of pushing through a workout and the energy that it creates.”

Despite the challenges of juggling a busy schedule and navigating life at home during COVID (with four kids to take care of, no less), Burke says that she has made a point to keep her wellbeing—and the “me time” her fitness routine provides—a top priority during this challenging period.

“Time has always been an excuse, so I’ve had to design a life schedule that works for me,” she says. “I’ve had to put myself on top of my to-do list.”

For more celebrity news delivered to your inbox, sign up for our newsletter, and check out our exclusive interview with Rob Lowe on the diet and exercise routine that keeps him fit!

Source link

The post Brooke Burke Reveals She’s Had Trouble Staying Fit Amid Pandemic: “Fitness Can Be Boring” appeared first on Heal your health yourself.