Fitness
Amir Khan Workout Routine: What Exercise Routine And Diet Plans Does Aamir Khan Follow?

Aamir Khan’s rigorous and dedicated fitness journey reflects his commitment towards an overall healthy lifestyle. A combination of cardiovascular exercises, strength training, functional fitness, yoga, and meditation defines his well-rounded fitness routine.
The outstanding Bollywood star, Aamir Khan, is as committed to maintaining his stellar physique as he is to honing his acting skills. Aamir’s fitness regimen is at the heart of these awe-inspiring physical transformations, designed for each character he portrays. Let’s peek into Aamir Khan’s discipline-driven workout, making him the epitome of fitness.
Aamir sees fitness as an all-encompassing experience, blending physical exercises, a well-balanced diet, and a serene mind. His fervour towards fitness manifests through his stimulating workout routine that encourages his fans to embark on a healthier lifestyle.
Aamir Khan’s Workout Plan: Building Muscle and Shedding Fat
In an interview with Zee’s ETC Aamir said he followed a rigorous workout routine with a stable calorie intake of 1500 per day. Other activities like cycling, trekking, tennis, and weight loss training played a crucial role in his transformation, a feat normally achieved in 14.
Aamir Khan Workout Routine Overview
His workout routine starts with a warm-up to avoid any injury. A comprehensive warm-up followed by a circuit of core workouts Aamir Khan targets 6 muscle groups with additional abs workouts. Aamir also emphasised the importance of motivation and how he managed to protect himself from demotivation.
Aamir Khan’s Daily Workout Schedule
He dedicated his six days to rigorous workouts reserving Sunday for recovery and rest.
Monday- Chest

Fitness
When Walking for Weight Loss, Should You Keep the Same Pace or Mix It Up? A Trainer Explains

Movement is beneficial for both the mind and the body. Walking, a free and low-impact exercise, is one of the easiest and most rewarding ways to reap the benefits. Just 11 minutes of walking per day can reduce your risk of cancer, heart disease and premature death, research found.
That’s why we launched our Start TODAY app with walking as its core feature. Regardless of whether your goal is to improve mobility, build strength or lose weight, every workout program incorporates walking podcasts to help you get your steps in.
Walking can also improve mood, reduce stress, boosting creativity and encouraging socialization. Now that you’ve found the motivation to get your steps in, it’s time to consider your pace. How quickly you walk can be as important as the amount of time you spend hitting the pavement (or treadmill).
Stephanie Mansour, Start TODAY Fitness Trainer, says the best way to up the ante on your walks is by interval walking.
By regularly increasing and reducing the pace of your walks you’ll “burn even more calories, boost your metabolism and get an even better cardiovascular workout — plus, reap these benefits in less time than doing steady-state cardio,” she said. Learn exactly how to make the most of your walks while picking up the pace.
Trainer Tip of the Day: Mix Up Your Walking Speed
Walking at various speeds is a form of high intensity interval training, or HIIT. This type of exercise requires you to switch between low-intensity exercise and high-intensity moves that will continue to burn calories long after the workout is complete, Mansour said. HIIT has been shown to reduce body fat, benefit your heart and boost metabolism.
Just because walking is often seen as a low-effort exercise doesn’t mean it can’t count as a HIIT workout. You just have to know how.
Luckily, Mansour has done the work for you! She created indoor walking workouts with Al Roker in the Start TODAY app that utilize the interval-style training method. Plus, she recorded guided audio HIIT walks you can follow to incorporate interval training when walking outdoors.
Why It Matters
Walking at any speed has its perks, but when you aim to raise your heart rate during a walk, research has noted greater advantages when compared to walks done at a slower pace.
A brisk walk can improve memory, decision making and bone density. Studies show that walking 80 steps or more per minute reduces the risk of serious illness at a higher percentage than walking 40 steps per minute.
How to Get Started
First, familiarize yourself with what a brisk walk is. A brisk pace typically ranges between 3 to 4 miles per hour, but it’s not one size fits all. To help you determine what it looks like for you, check in with your body. You should still be able to speak while walking without having to catch your breath. If you find yourself breathing heavily or unable to speak, you’re going faster than you need to.
Next, be sure to adequately stretch and warm up. Once that’s done, you’re ready to get going. Incorporating speed work into your walks can be as simple as alternating between a steady pace and a power walk.
You can try to mix up your pace every two minutes, or if you don’t want to time yourself, use your surroundings to track your intervals, Mansour recommended. Walk first at a steady pace, then, once you pass a stop sign, walk briskly until you reach the next stop sign. Continue this way throughout your workout.
If you want to take all the guesswork out of your walk, press play and zone out with guided audio HIIT walks on the Start TODAY app, where Mansour cues your speed changes and shares form tips. Or interval walk right in the comfort of your living room and get your steps (and laughs) in with Start TODAY’s Chief Motivation Officer, Al Roker.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
Fitness
Want to get into strength training? Experts explain the top four options
Stone says that you don’t need to use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually.
“I would also strongly suggest that if you’ve never lifted weights before, go find somebody who knows something about it,” Stone adds.
Free weights and barbells are a good choice is you’re relatively healthy.Credit: iStock
Weight machines
This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training.
“Machines are a good way to start,” Escamilla says. “They’re safe and easy and you don’t need a lot of technique or skill to do them.”
Escamilla points out they also reduce the risk of injury, isolate muscles and help build confidence as you’re starting out. The machines also are more time effective.
“Start here and then you can gravitate to free weight and other options,” Escamilla said.
Resistance bands and tubes
These are the most portable options. They can help to build muscle, improve flexibility and balance, and don’t require signing up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels.
Bands also come in fabric models.
“They take up no room to pack and they’re super-cheap,” Escamilla said. “You can take them with you as you travel – just throw them in your suitcase.”
You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells.
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“The bands won’t cut it for a 300-pound (140kg) football player,” Escamilla says. “But they’re good for your average person — your average adult.”
Body weight resistance
The idea with every weight-resistance exercise is to overload the muscles. Your own body weight can be used to do this.
Exercises such as push-ups, pull-ups, squats, lunges and planks and others fall into this category.
“Your body weight can be used as a form of resistance,” Escamilla said. “You can get a good workout doing these and you need almost no equipment.”
No matter the option, Stone emphasises the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts.
Outdoor gyms are often found on beaches such as the one at the popular Barceloneta beach in Barcelona, Spain.
“You can’t do the same number of sets and repetitions all the time and expect to get better results,” Stone said. “You get stale and monotony can set in.”
AP
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Fitness
Post-cancer exercise plan lowers death and recurrence rates, according to a study | – Times of India

Regular exercise has numerous benefits, including reducing the risk of chronic diseases like diabetes and heart disease. A recent study published in the New England Journal of Medicine found that cancer patients who participated in a structured exercise program had better outcomes, living longer without cancer recurrence and having a lower risk of death. The study’s findings suggest that exercise should be a key component of cancer treatment, helping patients live longer and healthier lives. By incorporating exercise into their care plan, cancer patients can potentially improve their survival rates and reduce the risk of recurrence of cancer.
The study tells how regular exercise lowers the risk of cancer recurrence
The clinical trial, conducted across multiple countries, followed nearly 900 patients diagnosed with stage II and stage III colon cancer. Participants had completed surgery and chemotherapy and were split into two groups: one group received structured exercise coaching twice monthly for the first six months, then monthly for three years, and the other group received usual care without specific exercise guidance.
The results of the study were striking
Those in the exercise group had a 28% lower risk of cancer recurrence or developing a new cancer. More significantly, they had a 37% lower risk of death from any cause during an eight-year follow-up period. Cardiovascular fitness and endurance also improved in the exercise group, as shown by a better six-minute walk test and VO₂ max results.
Experts suggest structured exercise should be a part of a cancer recovery plan
As CNN spoke with Dr. Leana Wen, the potential for exercise to revolutionize cancer treatment became clear. The study’s findings are significant, showing that exercise can substantially reduce the risk of recurrent or new cancers and death. According to Dr. Wen, these results could change cancer treatment protocols. Currently, patients often receive general advice to exercise after treatment, but many don’t receive structured support. She suggests that patients should have “exercise prescriptions” and healthcare providers should track their progress. Insurance companies might also consider covering health coaching for cancer patients, potentially reducing the need for costly treatments.
Why exercise helps fight cancer
According to Dr. Leana Wen, exercise doesn’t just make you feel good, it alters your body at a cellular and hormonal level, helping to:
- Regulate hormones like insulin and estrogen that are linked to cancer growth.
- Reduce chronic inflammation, which contributes to cancer progression.
- Enhance immune function, supporting your body’s ability to detect and destroy abnormal cells.
- Support a healthy body weight, which is a major factor in cancer recurrence.
- This multi-layered impact makes exercise a powerful, non-pharmacological tool for improving cancer outcomes.
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