Fitness
If your gym instructor is an iPad, what is lost – and gained?
FRANCK FIFE/AFP via Getty Images
I have never attended the same gym as Eric Drinkwater, a sports scientist at Deakin University in Melbourne, Australia. In fact, we live over 1000 kilometres apart. But as soon as we start talking on the phone, we discover that we share the same gym instructors, located on the other side of the world in Los Angeles.
We are just two members of a growing cohort training online with coaches they have never met, uncoupled from timetables and venues. This is a phenomenon that was waiting to erupt since the advent of the internet and smart devices, and the covid-19 pandemic provided the impetus for it to explode.
In 2016, fitness apps were downloaded just over 200 million times. In 2022, in the wake of the pandemic, the figure was nearly 900 million, with the number only dropping slightly in 2023. A great deal of gyms were forced to temporarily close as the coronavirus swept the world, but when they reopened, many people’s exercise regimes had changed and some, like me, never went back.
But does it make a difference if you exercise alone at home rather than with a group or in a busy gym? After all, there are many well-documented benefits of working out alongside other people. “The social aspect of fitness training is important to many,” says Drinkwater. For instance, a…
Fitness
Weight Loss Story: From rock bottom to fitness coach, this Bangalore woman lost 37 Kgs and defeated depression | – Times of India
Despite the upheaval of divorce and lacking a stable place to stay, she remained steadfast in her transformation. By December 2020, Sunanda had become a fitness coach, a milestone that brought financial independence and a newfound sense of pride. Now, living with her daughter in our own home in Bangalore, she looks back on her journey not just as a physical transformation, but as a reclamation of her identity. Anxiety, depression, and panic attacks are no longer a part of her life. From being unable to afford a chocolate for her daughter to living self-sufficiently, Sunanda’s fitness story is a testament to resilience and the power of self-belief. Here’s how she regained her confidence and lost weight:
Total number of kilos lost
I lost 37 kilos in 5 to 6 years.
The secret of this weight loss journey
The secret of my fat loss journey is 365 days of unwavering discipline, respecting my body, waking up at 3:30 AM, and sleeping by 8:30 PM. I meditate, maintain positive thinking, and nourish my mind with good content, my soul with meditation, and my body with proper nutrition and exercise. No matter what challenges come my way, I never compromise on these habits. This commitment has transformed not only my body but also my entire well-being.
What was it like to be overweight?
Being overweight felt like losing myself. I hid under layers of clothes and felt ashamed to even go grocery shopping. Each breath was a struggle, and anxiety and depression became constant companions. I lost my smile, my happiness, and felt lifeless. The person I once was seemed to disappear, and every day was a battle to find a glimmer of hope.
What was the turning point
The turning point for me came when I became a fitness coach myself after my weight loss journey. This opportunity not only transformed my life and my daughter’s life by making us financially independent and self-sufficient in all aspects, but it also allowed me to positively impact the lives of many others.
How did you begin your journey In 2017
I began my journey with Jitendra Chouksey, founder at Fittr, through his inspiring videos, sharing the right knowledge on fitness and nutrition, which further motivated me to stay connected with the community.
What encouraged you to keep going
My health improved, and I started to feel happy again. I began dreaming about becoming the best version of myself, regaining my lost identity and confidence, and the dream to change the lives of many like me. I aspired to be a coach one day.
Diet essentials and workout routine, I follow a pure vegetarian diet and do strength training 6 days a week, along with walking 8 to 10 thousand steps daily.
Fitness secrets you unveiled/lessons you learned
Losing fat isn’t just about eating less; it’s about eating the right foods. Working out not only builds muscle but also improves skin, and endurance, and can even make you feel younger. True fitness isn’t just about what you eat—it includes exercise, good sleep, drinking enough water, staying active, and being mindful to improve your overall health.
One fitness tip you would like to share
Stay disciplined and patient. If you’ve spent years living a sedentary lifestyle and eating junk food, don’t expect overnight changes in just a few weeks. Discipline is crucial—try not to give in to frequent temptations because what you put in your body often comes back like a boomerang. Your body responds to what you consistently give it. Like investing in a mutual fund, real results in fitness take time and consistent effort over the long term.
If you have a weight loss story to share, send it to us at toi.health1@gmail.com
These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.
Hina Khan’s Emotional Post Amid Cancer Battle Goes Viral: ‘The Person Is Smiling… In Pain’
Fitness
Fertility Boost: The Power of Fitness/Fitness for Fertility: Exercise Your Way to Parenthood – ET HealthWorld
The path to parenthood is an incredible journey, with fertility playing a key role in making dreams of new life a reality. Discover how staying active can boost fertility and support a healthy start to this exciting chapter.
Embarking on the journey of parenthood is a profound moment marked by hopes, dreams, and the anticipation of bringing new life into the world. Fertility, the key to unlocking this incredible journey, can be a challenge for some couples. In today’s exploration, we delve into how physical activity plays a pivotal role in this narrative of fertility. Beyond its physical benefits, exercise fosters a harmonious balance within the body, nurturing optimal conditions for conception and supporting overall reproductive health. Let’s uncover how moderate physical activity not only promotes hormonal equilibrium and regular ovulation but also enhances the well-being necessary for embracing the joys of parenthood.The relationship between physical activity and fertility is an area of growing interest among researchers and healthcare professionals. Studies indicate that moderate exercise is generally associated with improved fertility outcomes in both men and women. The National Center for Biotechnology Information, in their 2023 study, elaborates on the critical factors for enhancing fertility, highlighting how regular moderate physical activity helps achieve optimal hormonal balance and promotes regular ovulation.
Physical Activity and Fertility
The American College of Obstetrics and Gynecology (ACOG) recommends that women planning pregnancy engage in 150 minutes of moderate physical activity per week. This recommendation is grounded in evidence from the ACOG, suggesting that a combination of moderate aerobic exercise and strength training, performed two or more days per week, can yield significant fertility benefits. Similarly, Mahendru and Bhatt, in their 2013 research titled The role of exercise in improving fertility, Reproductive Biology and Endocrinology, found that engaging in regular physical activity can enhance reproductive health by regulating menstrual cycles and improving hormonal profiles.
Moderate aerobic exercises, such as brisk walking, swimming, and cycling, are particularly beneficial for maintaining a healthy weight, which is closely linked to fertility. Being overweight or underweight can disrupt hormonal balance and ovulation, making it more difficult to conceive. Additionally, strength training exercises, including weight lifting and resistance band workouts, contribute to muscle strength and overall physical fitness, further supporting reproductive health. The American Society for Reproductive Medicine (ASRM) guidelines emphasize that incorporating strength training into a regular exercise regimen can enhance insulin sensitivity and reduce the risk of polycystic ovary syndrome (PCOS), a common cause of infertility.Flexibility exercises, such as yoga and stretching, are also recommended as part of a balanced fertility exercise regimen. These exercises promote relaxation and reduce stress, which can positively impact fertility. High stress levels have been shown to interfere with the menstrual cycle and reduce the likelihood of conception. The National Center for Biotechnology Information underscores the benefits of stress reduction techniques, including yoga and mindfulness, in improving fertility outcomes by lowering cortisol levels and enhancing overall well-being.
Weight and Fertility
Body weight, often reflected by Body Mass Index (BMI), has substantial effects on fertility. Mahendru and Bhatt highlights that a BMI below 18.5 is considered underweight, 18.5-24.9 is normal, 25-29.9 is overweight, and over 30 is obese. Both underweight and overweight conditions are linked to fertility issues. Obesity, in particular, is associated with hormonal imbalances that can affect ovulation and sperm production. Weight loss in obese individuals has been shown to improve fertility outcomes, including higher pregnancy rates and better sperm quality.
Exercise and Fertility
Regular physical activity is generally beneficial for overall health and can positively impact reproductive health. The ASRM underscores that moderate exercise helps maintain a healthy weight, reduces stress, and improves cardiovascular health, all of which are beneficial for fertility. However, Mahendru and Bhatt’s study cautions that excessive physical activity, particularly in women, can lead to menstrual irregularities and anovulation due to the energy deficit and hormonal disturbances caused by intense exercise.
For men, regular exercise can improve semen quality, but Mahendru and Bhatt note that excessive endurance exercise, such as cycling or running long distances, has been associated with reduced sperm quality due to factors like increased scrotal temperature and oxidative stress. A balanced approach to physical activity is recommended to optimize fertility outcomes.
Psychological Stress and Fertility
Psychological stress can adversely affect fertility in both men and women. The National Center for Biotechnology Information points out that stress can disrupt the hormonal balance necessary for ovulation in women and spermatogenesis in men. Mind-body interventions, such as yoga, meditation, and stress management programs, have been shown to improve fertility outcomes by reducing stress and promoting relaxation.
Environmental and Occupational Exposures
Exposure to environmental and occupational hazards can significantly impact reproductive health. The National Center for Biotechnology Information explains that factors such as exposure to pesticides, heavy metals, and endocrine-disrupting chemicals can affect both male and female fertility. Protective measures, such as using personal protective equipment (PPE) and minimizing exposure to hazardous substances, are crucial in occupational settings to safeguard reproductive health.
The role of Exercise in Preparing for Pregnancy
For those trying to conceive, it is advisable to start a fertility-focused exercise regimen at least three months before attempting pregnancy. This allows the body time to adapt to the new physical activity routine and achieve optimal hormonal balance. Mahendru and Bhatt note that this preparatory period is crucial for optimizing the benefits of exercise on fertility. It is important to note, however, that individuals with pre-existing health conditions should consult with their physician before starting any new exercise regimen. Personalized medical advice is crucial to ensure that the chosen activities are safe and appropriate for their specific health status.
The intensity and type of exercise are key factors to consider when developing a fertility exercise plan. While moderate exercise is beneficial, excessive physical activity can have the opposite effect. The ASRM’s practice guidelines caution against over-exercising and recommend maintaining a moderate level of physical activity that can be sustained consistently. The ASRM highlights that high-intensity workouts, particularly those involving endurance training or extreme weight loss, can disrupt hormonal balance and negatively impact ovulation.
It is essential to choose exercises that are enjoyable and sustainable. Consistency is crucial for reaping the fertility benefits of physical activity. Engaging in activities that one enjoys increases the likelihood of maintaining the exercise routine over the long term. Activities such as dancing, hiking, or joining a sports team can make the process enjoyable and less of a chore.
In addition to its direct impact on fertility, regular physical activity offers numerous other health benefits that can support a healthy pregnancy. Mahendru and Bhatt found that women who maintain an active lifestyle are more likely to experience easier pregnancies and recover more quickly postpartum. Exercise can improve cardiovascular health, enhance mood, and boost energy levels, all of which are important for a healthy conception and pregnancy.
Conclusion
A combination of a balanced diet, maintaining a healthy weight, regular moderate exercise, and minimizing stress and harmful environmental exposures is essential for optimizing fertility. Both men and women can significantly improve their reproductive health by adopting these lifestyle modifications. Future research should continue to explore the intricate connections between lifestyle factors and fertility to provide more comprehensive guidelines for individuals seeking to enhance their reproductive outcomes.
References
- National Center for Biotechnology Information. Impact of Physical Activity on Reproductive Health.
- American Society for Reproductive Medicine. Guidelines on Physical Activity and Fertility.
- American College of Obstetricians and Gynecologists. Recommendations for Exercise in Women Planning Pregnancy.
- Mahendru, R., & Bhatt, A. (2013). The role of exercise in improving fertility. Reproductive Biology and Endocrinology, 11, 66.
5. Physical Activity and Health. Journal of Physical Activity and Health, 20(7), 600-605.
(DISCLAIMER: The views expressed are solely of the author and ETHealthworld.com does not necessarily subscribe to it. ETHealthworld.com shall not be responsible for any damage caused to any person/organisation directly or indirectly).
For Lauren Pradhan, squeezing in a workout means waking up earlier than everyone else in her family and surely not having time to go to an actual gym.
Her home in Edina would have to suffice. So during the pandemic, Pradhan invested in a Peloton bike, a stationary bike with a touch screen for streaming classes that currently costs $1,445 for a new model or $89 for a monthly rental.
Pradhan’s new routine started with 5 a.m. workout sessions.
“Waking up and actually getting out of bed when it is pitch black outside in January is ridiculously hard,” she said. “Telling the voice in my head that said, ‘You don’t need to do this’ [that] ‘I actually do’ was a massive mind-over-matter mental shift.”
It took a solid 60 days of consistent exercise to build the routine, she said, but she’s currently riding a 77-consecutive week streak.
“I quickly saw that daily fitness made me a better leader, strategist, partner and parent,” said the chief executive and founder of Tesser Advisory, a Twin Cities strategic consulting firm. “It made my mind clearer, my ability to hold the complexities of my day easier, and my patience grew. Also, if I wanted my kids and those around me to be active, I realized I needed to model the behavior.”
For many people like Pradhan, finding 30 minutes of exercise time in a daily or even weekly routine is a challenge and that’s before factoring in the cost of gym memberships or equipment. Experts say starting a routine and developing a road map is the biggest hurdle, so here is some advice from trainers, fitness experts and people who mastered their own fitness journey on how to create an affordable workout plan:
Pay for personal help
Either throughout your fitness transformation or at the onset, having a personal trainer or coach is worth the investment.
From a beginner unsure of how to start to someone returning to fitness who needs an updated routine, having an expert removes the intimidation factor from the process, said Stacy Anderson, global brand president at Anytime Fitness.
“A coach can help not only orient you to the equipment but also teach you how to do the movement in a way that you’re not going to hurt yourself,” she said.
Jon Schoen, the founder of Minneapolis startup Trunkdrop, was previously a personal trainer in Los Angeles. Some of his clients were executives, attorneys and even celebrities. At the onset of the training program, Schoen would ask lifestyle questions to determine how to fit fitness into their daily routines.
Whether it was 5 a.m. or 5 p.m., each client set aside mandatory time for exercising. Having someone hold you responsible for scheduled workouts helps in those initial weeks, he said. It takes 21 days of consecutive, intense workouts to build a solid habit. After that, the body becomes dependent on positive neuro chemicals released during workouts, he said.
Despite the never-ending library of fitness tutorials on YouTube, a trainer helps close the education barrier, Schoen said. And it’s not just paying for education or workout plans. The initial assessment from a trainer is crucial, he said.
“You have to know where you’re starting from,” he said. “You need a road map. And it’s got to be with someone who is worth their salt.”
Schoen recommends people ask for referrals when seeking a trainer. The best referral is from someone who has had success (or possesses a physique you aspire to have).
When joining a gym, like Anytime Fitness, a reoccuring coaching session is an added cost. According to industry data, the cost for an in-person trainer can range from $30 to $300 an hour.
“A lot of people just don’t know how to get started or hadn’t seen the progress that they wanted to see when they have started,” Anderson said. “The most important equipment you can have is a coach that helps you, who guides you through the moments where you might not be feeling so motivated and cheers you on.”
Make it affordable
In addition to lack of time and motivation, price is another barrier that can prevent people from getting fit.
While not everyone can afford a Peloton, personal trainer or even month-to-month membership to a gym, it’s not as expensive as you would think for basic access to exercise, especially if you analyze where your excess cash is going.
“When you think about where you’re spending your money, what’s more important than your health?” Anderson said. “When you think about all the things we spend in a day — subscriptions services, a $6 cup of coffee, a drink, fast food, dinner out, all those things — if you start to think about it, for less than $1.50 a day, you’re getting support inside and outside the club, and you’re getting physical and mental health, and you’re getting more healthy years. It almost seems absurd that we invest in sitting in front of the screen and not investing in our health.”
That’s the rationale Pradhan applied to buying an exercise bike.
“I honestly thought about it on a cost per day basis and realized that for $5 a day in the first year, I could really make this commitment,” she said.
The average membership price at Anytime Fitness is around $45 per month, Anderson said, adding that fees depend on location, as the company operates on a franchise system. Planet Fitness memberships start at $15 per month. Crunch Fitness basic memberships start at $9.99.
Some gyms and fitness studios offer free one-day guest passes and weeklong trials to give potential clients time to decide. You can also buy one-day passes. If you already have an annual membership, you can ask to freeze or pause your membership.
For those seeking inexpensive hybrid options, most gym chains and fitness providers have an app, where trainers offer live and on-demand classes you can view at home or from a hotel if traveling. Apple Fitness, for instance, is free for the first three months and then $9.99 per month for those with Apple products. It’s free for those with an Anytime Fitness membership, Anderson said.
Use your body
Not all exercises require equipment, either. Bodyweight-only exercises are a good source of strength training, Schoen said. There’s also taking short walks, Anderson said.
When he started his fitness journey, Subhadip Kumar of Blaine had his employer reimburse 50% of his gym membership fee, up to $300 in value. That is part of his employee benefits program while working at Canadian Pacific Kansas City.
Kumar had reached 250 pounds when he decided to lose weight through exercise. After two years, he lost 100 pounds. A comment from his wife sparked his health motivation.
“She feared I wouldn’t live to see our child’s wedding if I continued down this path,” he said.
Kumar joined a kickboxing and strength training class. He also joined Crunch Fitness and goes at least five days a week. He also switched his diet. While it was important for him to consume more healthy foods, it became more expensive to do so. Compared with his previous meal types, “preparing food for your healthy, balanced diet is more expensive than regular junk food,” Kumar said.
“When asked about my secret, I always say it wasn’t the exercise,” he said. “It was the discipline.”
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