We are living in the 21st century where we get everything at the click of a mouse. The lifespan of people has increased because of advancements in medical science, but instances of early aging have also increased. People in their late 20s, 30s, and 40s are facing many lifestyle diseases like obesity, blood pressure, diabetes, and heart problems, which were earlier considered to affect only people above 50 years of age. Technology has made things easy, but it has also made us lazy and non-functional. Simple tasks like walking and climbing stairs have become forms of exercise, which are natural movements of the human body.
Myths about Walking Exercise and Why It Is Ineffective:
If you walk daily (not as exercise), you will not become fat, but if you are already fat and think walking daily will make you thin, then you are committing a big mistake. The body will burn fat when the exercise is challenging and when it feels the need to supply excess oxygen from the atmosphere, as fat burns in the presence of oxygen. If you walk at the same speed for years, you will lose weight on the weighing scale, but your body composition will remain the same, i.e., there will still be a lot of fat on your body. Walking is good for the heart, agreed, but it will not reduce tons of fat from your body. Walking is a form of cardio. Cardio exercises are meant to improve heart rate, blood circulation, and increase stamina. It was never meant to reduce fat from the body. Cardio burns calories, agreed, but it burns calories only during the activity. Once the activity stops, the body doesn't burn calories throughout the day or for more than 24 to 48 hours because cardio hardly causes wear and tear to the muscles. In fact, cardio doesn't strengthen muscles but uses them. Excessive cardio leads to muscle loss. Sprinting is considered a better option than walking and running because it burns fat and also avoids muscle loss, as it is a short-duration activity and is as good as anaerobic activity, challenging the entire body muscles and cardiovascular system. To graduate to sprinting, you should first start walking slowly, then move to brisk walking, then to jogging, and then running. There should be progression in the workout; otherwise, there is no point in walking slowly for years.
Myth: Weight Training is Only Meant for Bodybuilders and Not for People Looking for Fitness
Women should not do weight training because it will make them look like a man.
Time to burst the above myths. Weight training increases lean muscle mass and reduces fat. In men, it will increase their muscle size, and women will look toned. Many women are obsessed with cardio because they think cardio will reduce their fat, and they devote all 6 days of the week to cardio. They do reduce weight, but the body composition hardly changes, and they still have fat in their body. The reason why they are against weight training is that they will start looking like men with big muscles. Women have to understand the science before they come to such a ridiculous conclusion. Even a bodybuilder doesn't build those muscles by accident. They start lifting weights at a very young age and have to follow a strict diet. Many bodybuilders are also blessed with superior genetics, and yes, they do take steroids to look good on the day of competition. In men, the level of the hormone testosterone is high, which gives them a manly look and helps increase muscle mass. The level of the hormone estrogen is low in men. In women, the level of the hormone testosterone is very low, and the level of the hormone estrogen is very high, which gives them feminine looks. Women fear that weight training will give them muscles like men, but it is impossible unless they inject testosterone hormone. Weight training will increase their lean muscle mass, but that increase will not even be visible, so there is no question of looking like a man. Without an increase in lean muscle mass (even if it is not visible), fat loss is not going to happen.
Benefits of Weight Training for Women
Women should include weight training in their fitness regime because it offers the following benefits:
1. Looking much younger than their actual age.
2. Increase in bone density and prevention of diseases like osteoporosis.
3. Improvement in body composition (or should I say ideal figure if that is what you understand).
4. Improvement in fitness and functionality.
5. Increase in BMR. It means the body will burn calories even at relative rest. Weight training causes wear and tear to the muscles. It takes more than 24 to 48 hours to repair muscles. The repairing process itself consumes a lot of calories, which in turn burns fat.
Now, this is what women want, and they keep on avoiding weight training for ridiculous reasons.
Benefits of Weight Training for Both Men and Women
Weight training is beneficial for both men and women. It offers the following benefits:
1. Increases lean muscle mass and reduces fat from the body.
2. Increases the strength of muscles.
3. Delays aging.
4. Improves functionality and flexibility.
5. Lowers blood pressure.
6. Prevention of lifestyle diseases like diabetes, heart problems, etc.
Now, who doesn't want the above benefits?
Common Excuses for Not Joining a Gym
1. I don't have time for the gym. (But I do have time for surfing Facebook, watching daily soaps, WhatsApp, etc.)
2. I reach home late from the office.
3. The gym is far from my place.
4. I am too old to join a gym.
5. I don't want to become a bodybuilder by joining a gym.
The list is endless. Times have changed now. There are many gyms in the city that are open till late at night. Gyms have become flexible now to meet the needs of the office population. Instead of spending unnecessary money on junk foods, hotels, electronic gadgets, jewelry, etc., it will be better if that money is spent on one's fitness. Instead of wasting time by walking for 1 hour, it will be much better if that time is devoted to the gym. It is not necessary to work out every day. Even if you work out 3 to 4 times a week, it is more than enough. On other days, you can relax and enjoy social life.
Things to Look for in a Gym
1. The gym should be hygienic.
2. It should have all equipment, weights, and cardio machines.
3. All trainers should be certified and have good knowledge of human anatomy, physiology, kinesiology, exercise science, and nutrition.
4. It should have facilities for personal trainers.
Invest your time in the gym, and you will be surprised by the results it will have in your life.
Take charge of your life, feel and become strong.
From India, Mumbai
Acknowledge(3)
Amend(0)
48Myths about Walking Exercise and Why It Is Ineffective:
If you walk daily (not as exercise), you will not become fat, but if you are already fat and think walking daily will make you thin, then you are committing a big mistake. The body will burn fat when the exercise is challenging and when it feels the need to supply excess oxygen from the atmosphere, as fat burns in the presence of oxygen. If you walk at the same speed for years, you will lose weight on the weighing scale, but your body composition will remain the same, i.e., there will still be a lot of fat on your body. Walking is good for the heart, agreed, but it will not reduce tons of fat from your body. Walking is a form of cardio. Cardio exercises are meant to improve heart rate, blood circulation, and increase stamina. It was never meant to reduce fat from the body. Cardio burns calories, agreed, but it burns calories only during the activity. Once the activity stops, the body doesn't burn calories throughout the day or for more than 24 to 48 hours because cardio hardly causes wear and tear to the muscles. In fact, cardio doesn't strengthen muscles but uses them. Excessive cardio leads to muscle loss. Sprinting is considered a better option than walking and running because it burns fat and also avoids muscle loss, as it is a short-duration activity and is as good as anaerobic activity, challenging the entire body muscles and cardiovascular system. To graduate to sprinting, you should first start walking slowly, then move to brisk walking, then to jogging, and then running. There should be progression in the workout; otherwise, there is no point in walking slowly for years.
Myth: Weight Training is Only Meant for Bodybuilders and Not for People Looking for Fitness
Women should not do weight training because it will make them look like a man.
Time to burst the above myths. Weight training increases lean muscle mass and reduces fat. In men, it will increase their muscle size, and women will look toned. Many women are obsessed with cardio because they think cardio will reduce their fat, and they devote all 6 days of the week to cardio. They do reduce weight, but the body composition hardly changes, and they still have fat in their body. The reason why they are against weight training is that they will start looking like men with big muscles. Women have to understand the science before they come to such a ridiculous conclusion. Even a bodybuilder doesn't build those muscles by accident. They start lifting weights at a very young age and have to follow a strict diet. Many bodybuilders are also blessed with superior genetics, and yes, they do take steroids to look good on the day of competition. In men, the level of the hormone testosterone is high, which gives them a manly look and helps increase muscle mass. The level of the hormone estrogen is low in men. In women, the level of the hormone testosterone is very low, and the level of the hormone estrogen is very high, which gives them feminine looks. Women fear that weight training will give them muscles like men, but it is impossible unless they inject testosterone hormone. Weight training will increase their lean muscle mass, but that increase will not even be visible, so there is no question of looking like a man. Without an increase in lean muscle mass (even if it is not visible), fat loss is not going to happen.
Benefits of Weight Training for Women
Women should include weight training in their fitness regime because it offers the following benefits:
1. Looking much younger than their actual age.
2. Increase in bone density and prevention of diseases like osteoporosis.
3. Improvement in body composition (or should I say ideal figure if that is what you understand).
4. Improvement in fitness and functionality.
5. Increase in BMR. It means the body will burn calories even at relative rest. Weight training causes wear and tear to the muscles. It takes more than 24 to 48 hours to repair muscles. The repairing process itself consumes a lot of calories, which in turn burns fat.
Now, this is what women want, and they keep on avoiding weight training for ridiculous reasons.
Benefits of Weight Training for Both Men and Women
Weight training is beneficial for both men and women. It offers the following benefits:
1. Increases lean muscle mass and reduces fat from the body.
2. Increases the strength of muscles.
3. Delays aging.
4. Improves functionality and flexibility.
5. Lowers blood pressure.
6. Prevention of lifestyle diseases like diabetes, heart problems, etc.
Now, who doesn't want the above benefits?
Common Excuses for Not Joining a Gym
1. I don't have time for the gym. (But I do have time for surfing Facebook, watching daily soaps, WhatsApp, etc.)
2. I reach home late from the office.
3. The gym is far from my place.
4. I am too old to join a gym.
5. I don't want to become a bodybuilder by joining a gym.
The list is endless. Times have changed now. There are many gyms in the city that are open till late at night. Gyms have become flexible now to meet the needs of the office population. Instead of spending unnecessary money on junk foods, hotels, electronic gadgets, jewelry, etc., it will be better if that money is spent on one's fitness. Instead of wasting time by walking for 1 hour, it will be much better if that time is devoted to the gym. It is not necessary to work out every day. Even if you work out 3 to 4 times a week, it is more than enough. On other days, you can relax and enjoy social life.
Things to Look for in a Gym
1. The gym should be hygienic.
2. It should have all equipment, weights, and cardio machines.
3. All trainers should be certified and have good knowledge of human anatomy, physiology, kinesiology, exercise science, and nutrition.
4. It should have facilities for personal trainers.
Invest your time in the gym, and you will be surprised by the results it will have in your life.
Take charge of your life, feel and become strong.
From India, Mumbai
Acknowledge(3)Amend(0)
I have written this article to increase the importance of fitness in corporate world.
From India, Mumbai
Acknowledge(0)Amend(0)
From India, Mumbai
Acknowledge(0)Amend(0)
I have done my MBA in HR, and I am also a Certified Fitness Trainer. I am 34 years old, and many people don't believe that I am 30+. They say that I still look like I'm in my 20s. How is this possible? Well, friends, I have not done any magic. I have been weight training since I was 17 years old, and weight training itself is an anti-aging exercise. I have increased my protein intake with moderate carbs and low fat, increased water intake, and only have junk food once a month. Now you know why some actors still look young even in their 40s and late 40s. People are jealous of them and think they take Botox injections to look young. How ridiculous. If that were the case, Salman Khan would still look like he did in the movie "Maine Pyar Kiya." He is 48 years old, but compare him with an ordinary person who is 48 years old. Even at this age, he still works out intensely. Appreciate his hard work in this field and forget about all the controversies.
What am I trying to prove here? What I am trying to say is even a common man can delay the process of aging by weight training.
Yes, an office-going guy and girl can have and maintain the body they desire.
From India, Mumbai
Acknowledge(0)Amend(0)
What am I trying to prove here? What I am trying to say is even a common man can delay the process of aging by weight training.
Yes, an office-going guy and girl can have and maintain the body they desire.
From India, Mumbai
Acknowledge(0)Amend(0)
As a fitness professional, I am not against any exercise. No fitness professional should say that their exercise is superior to others. Walking is a natural movement of the human body. Humans were born to walk and run. There is too much obsession about walking as exercise that has to stop. Don't consider it as an exercise. Exercise is something that challenges the body and improves its functioning, increases strength, stamina, and endurance. A person with a fit body will never have a problem walking, but a person with excess weight will find even walking difficult. I really don't understand why people don't give importance to weight training and are obsessed with only walking and yoga.
Names of Exercises and Their Benefits
1. **Cardio:** They help in improving the function of the heart, blood circulation, and breathing. Examples are walking, running, jogging, and aerobic dance.
2. **Endurance Exercises:** They help in improving the body's stamina. Examples are swimming, skipping, cycling, and elliptical cross trainers.
3. **Yoga:** It improves flexibility and breathing power. Flexibility is important to avoid muscle stiffness and injuries.
4. **Weight Training:** It increases muscular size and strength, reduces fat, and improves body composition. It is important because after the age of 25, we lose muscle mass, and we can't afford to lose precious muscles that are important for carrying out day-to-day activities.
Regards.
From India, Mumbai
Acknowledge(1)Amend(0)
Names of Exercises and Their Benefits
1. **Cardio:** They help in improving the function of the heart, blood circulation, and breathing. Examples are walking, running, jogging, and aerobic dance.
2. **Endurance Exercises:** They help in improving the body's stamina. Examples are swimming, skipping, cycling, and elliptical cross trainers.
3. **Yoga:** It improves flexibility and breathing power. Flexibility is important to avoid muscle stiffness and injuries.
4. **Weight Training:** It increases muscular size and strength, reduces fat, and improves body composition. It is important because after the age of 25, we lose muscle mass, and we can't afford to lose precious muscles that are important for carrying out day-to-day activities.
Regards.
From India, Mumbai
Acknowledge(1)Amend(0)
Dear Mandy, Please tell me some of the examples of cardio training & weight training which will work for me at home?? Regards, Snehalata
From India, Pune
Acknowledge(0)Amend(0)
From India, Pune
Acknowledge(0)Amend(0)
Cardio training at home may seem difficult, but I can suggest certain workouts you can do at home or in your compound (if there is open space outside your building). Here are some options:
1. If you have enough space at home and can afford a treadmill, start with slow walking and progress to fast running. If that's not possible, try spot jogging for at least 15 minutes. If there is open space outside your building, begin with jogging and gradually transition to fast running, aiming for a duration of at least 15 to 20 minutes.
2. You can incorporate skipping exercises at home.
3. Climbing the stairs of your building and gradually increasing the speed is another effective workout option.
Weight Training at Home
Weight training is ideally done at a gym due to certain limitations at home. However, I can offer a solution for home-based weight training.
For weight training at home, consider purchasing dumbbells. Begin with light weights and progress to heavier ones as you find the lighter weights less challenging. You can perform the following exercises with dumbbells at home:
- Shoulder Overhead Press
- Shoulder Front Raise
- Shoulder Lateral Raise
- Shoulder External Rotation
- Bicep Curls
- Hammer Curls
- Triceps Extension
- Lunges (Leg Workout)
- Step Up (Leg Workout)
- Bent Over Dumbbell Rows (Back Workout)
- Shrugs (Back Workout)
- Calf Raises (Leg Workout)
Exercises without dumbbells include:
- Squats
- Push-ups
- Pull-ups
- Crunches for abdominal muscles
- Leg raises for abdominal muscles
You can watch workout videos on YouTube to learn proper form and technique. Remember to conclude your workout with stretching exercises.
I hope these suggestions help you in your home fitness routine.
Best regards
From India, Mumbai
Acknowledge(0)Amend(0)
1. If you have enough space at home and can afford a treadmill, start with slow walking and progress to fast running. If that's not possible, try spot jogging for at least 15 minutes. If there is open space outside your building, begin with jogging and gradually transition to fast running, aiming for a duration of at least 15 to 20 minutes.
2. You can incorporate skipping exercises at home.
3. Climbing the stairs of your building and gradually increasing the speed is another effective workout option.
Weight Training at Home
Weight training is ideally done at a gym due to certain limitations at home. However, I can offer a solution for home-based weight training.
For weight training at home, consider purchasing dumbbells. Begin with light weights and progress to heavier ones as you find the lighter weights less challenging. You can perform the following exercises with dumbbells at home:
- Shoulder Overhead Press
- Shoulder Front Raise
- Shoulder Lateral Raise
- Shoulder External Rotation
- Bicep Curls
- Hammer Curls
- Triceps Extension
- Lunges (Leg Workout)
- Step Up (Leg Workout)
- Bent Over Dumbbell Rows (Back Workout)
- Shrugs (Back Workout)
- Calf Raises (Leg Workout)
Exercises without dumbbells include:
- Squats
- Push-ups
- Pull-ups
- Crunches for abdominal muscles
- Leg raises for abdominal muscles
You can watch workout videos on YouTube to learn proper form and technique. Remember to conclude your workout with stretching exercises.
I hope these suggestions help you in your home fitness routine.
Best regards
From India, Mumbai
Acknowledge(0)Amend(0)
The Importance of Good Health in Today's Life
This is a very essential post regarding the importance of good health in today's life. With the busy schedules that both the woman and the man of the house have, it is no surprise that this is an important aspect that everybody must consider as a daily "job." One must find ways to make it pleasurable. Additionally, in metro cities, the travel times are so high that it is a genuine fact that people do get less time for themselves and their families, and thus the first casualty is their health.
My take on this is that once a person decides to improve their health, the rest can follow. One can start with smaller exercises, less time, and build up as time progresses and they start to see the fruits of their work. Be patient. It took years of misuse for your body to get into this bad state, so give it a few months of regular exercise!
Make up your mind to exercise, no matter what happens. Reward yourself for smaller achievements initially, and scale up as you go on. Let your family support you in your initial period. Once your health improves, you will make it a daily routine.
Regards
From India, Mumbai
Acknowledge(1)
Amend(0)
This is a very essential post regarding the importance of good health in today's life. With the busy schedules that both the woman and the man of the house have, it is no surprise that this is an important aspect that everybody must consider as a daily "job." One must find ways to make it pleasurable. Additionally, in metro cities, the travel times are so high that it is a genuine fact that people do get less time for themselves and their families, and thus the first casualty is their health.
My take on this is that once a person decides to improve their health, the rest can follow. One can start with smaller exercises, less time, and build up as time progresses and they start to see the fruits of their work. Be patient. It took years of misuse for your body to get into this bad state, so give it a few months of regular exercise!
Make up your mind to exercise, no matter what happens. Reward yourself for smaller achievements initially, and scale up as you go on. Let your family support you in your initial period. Once your health improves, you will make it a daily routine.
Regards
From India, Mumbai
Acknowledge(1)Amend(0)CiteHR is an AI-augmented HR knowledge and collaboration platform, enabling HR professionals to solve real-world challenges, validate decisions, and stay ahead through collective intelligence and machine-enhanced guidance. Join Our Platform.
IMPORTANCE OF INDUCTION.pdf
The Importance of Effective Communication.d oc