Eat more of grain foods such as atta, brown rice, paraboiled rice, jowar, barley, fruits, vegetables and dals
More non-fat or low protein foods like non-fat or low-fat milk, curds, paneer, egg white, chicken and fish at least 3-4 times a week.
Keep refined carbohydrates like cakes, pastries, chips, traditional fried savouries and biscuits to a minimum.
Less unhealthy fats in fried foods, full cream milk and curd, ghee, skin on chicken, marbled meats, sausages and cream biscuits.
Less outdoor foods with description like “super, jumbo, supreme, deluxe”
Moderate amounts of alcohol, if you drink. For women, one drink a day and two drinks a day for men is acceptable.
Eat at regular intervals; do not skip meals.
Cook food through healthier methods like baking, steaming, sauteling, pressure cooking and grilling instead of frying.
Cardio exercises like walking, jogging, swimming increase calorie expenditure and make the heart stronger.
If you can’t exercise, just do some physical work. Use stairs, do gardening, and walk to nearby places instead of driving.
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Tuesday, February 10, 2009
Sunday, February 8, 2009
Stretching
Before we begin to do some vigorous exercise we stretch our arms and legs to get some initial comfort. Stretching is recommended as part of warm-ups by most trainers. However, there have been some researches in recent years that claim that it’s a bad idea. It is found that stretching before training decreases the power and output. It does not relieve the muscles or help in hard training, they warn.
The effects of stretching lasting from 10 to 60 seconds on performance have been studied as early as the Greek researches itself. It is found out that stretching for 30 seconds decreases isometric strength by nine percent and stretching for 60 seconds reduces power by 16 percent. It is also observed stretching for 30 seconds or more has similar effects on decreasing muscle power.
It is therefore advised that static stretching be avoided before exercises that require maximum strength and power. Even scientists say that stretching a cold muscle may invite injury.
The effects of stretching lasting from 10 to 60 seconds on performance have been studied as early as the Greek researches itself. It is found out that stretching for 30 seconds decreases isometric strength by nine percent and stretching for 60 seconds reduces power by 16 percent. It is also observed stretching for 30 seconds or more has similar effects on decreasing muscle power.
It is therefore advised that static stretching be avoided before exercises that require maximum strength and power. Even scientists say that stretching a cold muscle may invite injury.
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