Fitness
Celebrity trainer’s ‘no equipment’ 10 minute guide to upper body workout – Times of India
![Celebrity trainer’s ‘no equipment’ 10 minute guide to upper body workout – Times of India](https://static.toiimg.com/thumb/msid-91866105,width-1070,height-580,overlay-toi_sw,pt-32,y_pad-40,resizemode-75,imgsize-528431/91866105.jpg)
Yasmin Karachiwala, the private health coach of a number of Bollywood celebrities, has lately shared on social media app, Instagram, a ten minute exercise for the higher physique.
“All you want is 10 minutes to do that Higher Physique exercise whether or not you’re a newbie, intermediate or superior!!!!!!
I’ve obtained one thing for every certainly one of you so do that exercise and let me know the way you are feeling after,” Karachiwala has shared on Instagram.
The ten minute exercise is split into three ranges: newbie stage which is “30 secs work – 30 secs lively relaxation”; intermediate stage which is “40 secs on – 20 secs lively relaxation” and superior stage which is “50 secs on- 10 secs lively relaxation”.
Within the video, Karachiwala has demonstrated a number of higher physique exercises like inch worm- soar, crab to rotate, crouch to plank, reverse angle, and uppercut to punch.
The very best half isn’t any tools is required to do these exercises.
These exercises present a number of well being advantages.
Whereas the inchworm soar improves the posture and hamstring flexibility, it additionally improves circulation and core energy. It’s also good for arm energy.
Crab to rotate works on the hip flexors, quads and torso. This low impression train is great for firming by successfully focusing on the muscle groups of hamstrings, glutes, again extensors and arms.
Crouch to plank will strengthen your again, glutes, hamstrings, arms, and shoulders.
Reverse angle workouts enhance the posture and movement.
If you’re searching for a exercise type that may work in your stomach muscle groups, strive uppercut to punch.
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Fitness
Swimming vs. running: Choosing the better exercise for your body
![Swimming vs. running: Choosing the better exercise for your body](https://www.livemint.com/lm-img/img/2024/07/04/1600x900/im-971359_1720073452400_1720076112617.jpg)
Anyone picking a new exercise routine won’t lack for opinions from among the tens of millions of runners and swimmers in the U.S. There are passionate communities on both sides that will tell you their sport is superior.
Better to ask someone who does both.
“I tolerate swimming to be able to do sports we like, to travel to cool places and race together,” says Jacob Gilden, a 36-year-old competitive triathlete and swimrunner. “But if I was less injury-prone, I would probably be doing a lot less swimming and a lot more running.”
His wife, Liz Gilden, a former professional triathlete herself, also loves running, but the 36-year-old says that age has changed the equation. Swimming isn’t as hard on the body, she says: “We can’t really run as much as we used to. So supplementing swimming really helps preserve that aerobic capacity.”
We all know the basics: Both running and swimming can boost your cardiovascular and mental health. Doing either is generally better than doing nothing.
How to decide which is better for you? We talked to experts to determine the factors—including your training, injury history and natural affinity—that play into the decision.
Born to run
Contrary to popular belief, running doesn’t have to destroy your knees and can actually benefit them. Some exercise scientists and researchers say that, with the proper routines, people can continue running into their 60s and 70s—or maybe even later.
Careful and informed training for a marathon can have a protective effect on knee joints of sedentary people without prior knee pain or issues, according to a pair of published studies from 2019 in the BMJ and 2020 in Skeletal Radiology.
Using magnetic resonance imaging, or MRI, researchers analyzed the knee joints of dozens of middle-aged, first-time marathoners. Many people assume that joints, bones and muscles wear down over time like car parts, says Alister Hart, a professor of orthopedics at University College London and the chief investigator of the studies.
But our body parts are biological, he says. “By doing exercise, they actually repair, renew and improve.”
Because running is a load-bearing exercise, research suggests it can build bone health. “We know that bones respond to force,” Hart says. “Running improves your knees by improving the quality of the bone on either side of the knee joint.”
But runners shouldn’t do anything too vigorous or bear too much weight until their bodies are able to manage. Instead, they should start out with easy runs and gradually increase the intensity and mileage.
“We don’t want someone who’s not conditioned to run to jump into running,” says Laura Richardson, a clinical associate professor of applied exercise science and movement science at the University of Michigan.
That includes people with arthritis and joint pain or those who are recovering from an injury or surgery. They may want to opt for swimming instead of running, researchers say.
“If you had a soccer injury at a young age, and you ruptured your cruciate ligament, and you never had it repaired, you’re going to be running on a joint that’s going to be not moving normally,” Hart says. “Your risk of developing joint damage is real.”
High-water marks
Proponents of swimming point to the fact that it activates muscles throughout your body, while running mainly works the lower body.
And because moving through water can be less harsh on the body than pounding pavement, swimming is often useful for rehabbing from injuries—including overtraining in running—and for those seeking joint-friendly exercise, says Scott Trappe, the director of the Human Performance Laboratory at Ball State University. Regular swimming has been found to reduce joint pain and stiffness associated with osteoarthritis.
Other health benefits have gotten less attention.
Researchers found that masters athletes, including swimmers, cyclists and triathletes—with the average age of 57—had more satisfying sex lives and better sexual function than the general population. The study’s subjects mostly consisted of swimmers but a small percentage of participants took part in other activities such as running and rowing.
“The take-home message is that swimming can enhance sexual function to an older age,” says Hirofumi Tanaka, the director of the Cardiovascular Aging Research Laboratory at the University of Texas at Austin and senior author of the 2023 study, which was published in the International Journal of Sexual Health.
One potential downside of swimming, exercise scientists say, is that it might require more training to get the benefits.
“You have to have a good skill to raise your heart rate up,” Tanaka says.
‘Intrinsic excitement’
Running and swimming can both be physically demanding and even risky, so experts recommend easing into both.
The trick is determining what intensity of an aerobic activity you can maintain in a continuing program, says the University of Michigan’s Richardson. “It’s a matter of finding that sweet spot.”
And when it comes to picking one or the other, the best choice is probably the one that you’ll stick with consistently. “If putting on your shoes and running outside seems like a challenge, then maybe you need to pack your bag and go to a local pool,” Richardson says. “So whatever feels like you have a little intrinsic excitement about doing, that’s the one you’ve got to do.”
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Fitness
Workout Wednesday: Exercises using a chair
![Workout Wednesday: Exercises using a chair](https://cdn.abcotvs.com/dip/images/15024402_070324-kfsn-workout-vid.jpg?w=1600)
FRESNO, Calif. (KFSN) — A few exercises can really help your core.
In this week’s “Workout Wednesday,” fitness trainer Rhonda Murphy shares a couple of ways you can get more for your money, using a chair.
Copyright © 2024 KFSN-TV. All Rights Reserved.
Fitness
Jessica Biel on Justin Timberlake as a workout buddy: 'So much more fun'
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When it comes to her workout routine, Jessica Biel seems to have an enviable mantra: Can’t stop, won’t stop.
The actor regularly inspires fans with videos of her intense sweat sessions and she exhibits laser focus while executing tricky moves like single-leg pistol squats.
It appears nothing can distract Biel from her fitness goals — not even her husband, Justin Timberlake, who has been known to bust a move to make her laugh while she’s working out.
Wondering where the star’s dedication to fitness comes from and how she stays red carpet ready? Here’s everything the 42-year-old has said about her workout routine and diet.
Yoga is a big part of her life
Yoga can help tone and strengthen your body, but it can also refresh your mind, and that’s one of the many reasons Biel was initially drawn to yoga in her twenties.
“I was searching for my identity as a person, and what defines me,” she told Women’s Health. “And yoga became a space where I can really touch back into myself and my spirituality.”
The star quickly found a sense of community while attending classes and she continues to practice yoga 20-30 minutes each day when she can.
“It’s become so much more than an exercise—more of a stress reliever and a life calmer,” she said. “It just helps me with everything that I have to do in my life.”
Of course, Biel also enjoys the physical benefits of yoga and told Elle it keeps her muscles “long and flexible.”
The actor has dabbled in several forms of yoga, including Ashtanga yoga, a practice that emphasizes synchronized breath and movement.
“You put in effort to learn and memorize all these movements, and then you can be in almost a completely meditative state when you’re going through the process, because you’re going at your own pace and the speed of your own breath,” she told Self in 2018. “It’s been a wonderful way to practice my at-home yoga.”
She loves working out with her husband and sons
Finding the motivation to go to the gym is a lot easier when you’re working out with someone else. Luckily for Biel, her husband is a ready and willing exercise partner.
“We’ll work with a trainer and just do different circuits and do different types of cardio training or sprinting, just different things depending on what we’re working on and goals we’re trying to hit at the time,” she told Self in 2018.
Biel told Women’s Health she adores exercising with her hubby, saying, it’s “so much more fun to do it with someone else.”
The couple’s two sons also get in on the action from time to time.
“We work out together a ton,” Biel told Women’s Health.
The actor’s trainer will teach her eldest son, Silas, a modified version of his parents’ routine and will have her youngest son, Phineas, stretch or walk on the treadmill.
“He’ll give Silas what he’s doing, Justin’s doing something, I’m doing something,” she said. “We’re all doing it together and it’s really fun.”
She avoids workout ruts by trying a variety of exercises
Yoga holds a special place in Biel’s heart, but she also enjoys switching things up and trying different workouts, including boxing, martial arts, snowboarding, hiking and more.
“I love working out with a trainer, doing circuit work and strengthening. I think the lengthening and internal breathing you get from yoga, (in addition to) strength training of weights and circuits and cardiovascular, to me that’s the perfect combination,” she told Women’s Health in 2018.
Her squat game is on point
Squats seem to be Biel’s workout superpower and the fitness buff has shown off her perfect form on several occasions.
In 2018, Biel tried her hand at single-leg pistol squats and totally nailed the tricky move.
The following year, Biel mastered the art of skater squats and her personal trainer Ben Bruno showed off her handiwork on Instagram as she performed six reps.
“This is just nuts. This isn’t something we did one time for the video either; this was her third set and I have her do these routinely. It’s really a wonder she hasn’t fired me yet,” he captioned the post.
She tailors her training based on her current goals
Biel certainly has go-to workouts that she loves, but she often switches up her training depending on the project she’s working on or a goal she wants to achieve.
For instance, the star walked a lot with a 30-pound backpack on an incline when she hiked Mt. Kilimanjaro in 2010 to raise awareness about the global water crisis.
“I also tried to spend as much time in altitude as I possibly could, which was really key. Altitude really affects you in weird ways,” she told the Los Angeles Times.
Before the 2024 Met Gala, Biel focused on arm moves such as tricep pushdowns and lat pull-downs so she could highlight certain features based on her outfit. Additionally, the star snuck in plenty of cardio, squats and lunges before the event.
“What I’m wearing will be all upper body-exposed, like arms, collarbone, shoulders, upper back, lats,” she told Women’s Health. “There’s an emphasis on just toning there.”
She doesn’t mind staying up late to work out
Biel prefers to work out in the morning to “get it out of the way,” she told Self. However, she’s not opposed to nighttime sweat sessions.
“I’ve definitely been known to be in the gym late night, even 10 or 11 p.m. Keep in mind, that is ‘late night’ for me these days,” she said.
When she’s working out at night, Biel usually opts for a circuit workout or yoga.
“Sometimes, you just gotta do it and fit it in when you can,” she said.
She sticks to ‘boring’ but effective fitness tricks
When it comes to fitness, there’s no such thing as a magic trick to whip us all into shape. But we can learn a thing or two from Biel’s simple, yet smart fitness habits.
“For me, getting enough sleep, drinking lots of water, having a healthy diet, and staying away from alcohol are musts. It’s so boring, I know, but doing those things really helps,” she told Elle in 2011.
Her perspective on fitness has evolved
With age comes wisdom, and Biel has shifted her mindset on fitness over time.
“When I was in my twenties, it was important to me how much I could bench press and how ripped my shoulders are, and all that stuff is less important to me now,” she told Women’s Health in 2024. “What’s important to me now is mobility. I don’t want to be living with pain.”
For this reason, the actor is a fan of Pilates since it helps gain strength and enhance joint health.
Her diet is all about ‘balance’
Too much of a good thing is never great, and Biel told the Los Angeles Times her diet mantra is all about “creating a balance.”
“I just try to eat really healthy. I mean, of course I have cheat-days and will go out and have, like, cookies and pizza. If I’m training maybe I up the protein intake…. I don’t do so much eating for training unless I’m really training for something specific,” she said in 2017.
Biel did acknowledge that she feels “better” when she avoids gluten, wheat and dairy.
“My digestion is better, I feel better, I have more energy,” she said.
The star also tries to load up on greens from her home garden and said she enjoys making salads with spinach, radishes and other healthy options.
“If I’m home for lunch, I run out to the garden and grab some leaves and throw together a quick salad, maybe throw some quinoa in there or something, or I like these veggie burgers that you can get from Whole Foods or Erewhon and you can grill it up and throw it on top with some nuts… and then some kind of snack during the day — maybe gluten-free pretzels with this really yummy almond cheese dip. It almost tastes like cream cheese, but no dairy,” she said.
She encourages her kids to eat healthy but isn’t unreasonable
Getting kids to eat their fruits and vegetables can be a struggle, but Biel is trying to lead by example.
“We all eat healthy — I mean, we try to. Silas (her oldest son) is a kid, so sometimes he doesn’t want to eat that broccoli or eat that spinach, so you go, ‘All right, pasta it is,’ or ‘French fries it is,’” she told the Los Angeles Times.
Biel and Timberlake try their best to encourage their kids to eat healthy foods, but they’re also not militant on the matter.
“We were talking about it yesterday and Justin said, ‘Do our kids need to eat more vegetables?’” she recently told Women’s Health. “I was like, ‘Yeah, but everybody kind of needs to eat more vegetables! Everyone in the whole world.’”
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