Some workouts help you burn calories even after your sweat session is over , even with
POWER YOGA workout with little rest in between the Asanas give the same after burn effect.
Anything that you can’t sustain for more than a minute, give or take workout make more intense ,basically it gets you breathing really hard until you feel like you may collapse—will burn the most calories after you’re finished.
when you do sustainable exercises—that is, anything that you can keep up for several minutes without much difficulty—your body uses a regular amount of oxygen. But when you push yourself to the max, your body uses more oxygen, which it then has to restore later on. And it’s that very oxygen restoration process that burns the calories post-workout, because your body continues to work harder (and your metabolism remains revved) to repair itself.
Most types of strength-training moves create some afterburn, because your body has to work harder while you’re doing them. But it could also be bodyweight moves like squats(chair pose), lunges(or worrier), or jumps. It could even be 30-second sprints.
If you’re looking to burn the most calories after your workout, you have to push yourself pretty hard at some point during your workout. An easy half-hour jog, for instance, won’t get the afterburn effect unless you incorporate sprints in there as well.
Chia seeds – an ancient super food for modern lovers of healthy eating. Chia seeds – Indian traveling food that fills with energy. Chia seeds – diet food, because rapidly satiates.
Chia seeds are representative of the family (Salvia hispanica). Incas, Mayans, Aztecs and other tribes consume the little black and white seeds since ancient times. When it is translated from the Mayan language “chia” means “power”. Not surprisingly this seeds are called Indian traveling food, because they refuel with energy. According to Indians one spoon chia seed energizes the body for 24 hours.
Chia seeds are an excellent source of protein that fills the body with easily absorbable amino acids. They are the richest plant source of omega-3 fatty acids and valuable linolenic acid, which the body cannot synthesize. Furthermore, chia seeds have more calcium than milk (5 times), more iron than spinach (3 times), 2 times more potassium than bananas, 2 times more protein than other grains, 2 times more antioxidants than blueberries. They are rich with the mineral boron, which helps the movement of calcium into the bones. High levels of antioxidants make them long lasting and easy to store.
Medical application of chia seeds
Chia seeds are easily digestible, they are rapidly absorbed by the body and they maintain balance of the blood sugar.
Improve the gastrointestinal tract.
Strengthen the immune system.
Thanks to their strong hygroscopicity, chia seeds, absorb moisture, prolong hydration and retain electrolytes, especially during heavy exercises.
Seed protein does not contain gluten. Therefore it is suitable for people with gluten sensitivity, and for all those who want to replace gluten seeds (wheat, barley, rye and oat).
For pregnant and breastfeeding women, and for people with increased physical activity, they can help to speed recovery and building of new cells in the tissues.
Chia seeds – diet qualities
Chia seeds are helping to reduce appetite and for weight loss. Added to the dishes, they give a feeling of satiety, on the expense of calories and fat. They can be used in weight loss programs. The recommended daily intake: 1 tsp.
How to consume the chia seeds?
Chia seeds can be added to oatmeal or cereals, in salads, sauces, pastry, smoothies, cakes and all kinds of dishes of your choice. Typical of them is that they retain the flavor of the meals, and increase their nutritional value.
Fennels seeds are a must have spice in your kitchen that can add flavor and aroma to your dishes. Fennel has been mentioned in the Anglo-Saxon herbal manuscript called the Lacnunga as one of the nine herbs that have powerful healthbenefits. Having a sweet taste similar to that of anise, fennel seeds are an important spice used extensively in Mediterranean cooking. Although a native to southern Europe, fennel is also grown widely in other parts of Europe, the Middle East, India, China, and Turkey. Fennel seeds or saunf (Urdu) are generally used in cooking to impart a lovely aroma and taste but they also have dense nutritional value that makes them an extremely healthy and medicinal herb.
Nutritional value of fennel seeds
In addition to its use in cooking and as a medicinal herb, fennel seeds are a powerhouse of numerous health benefiting nutrients, anti-oxidants, dietary fiber, vitamins and minerals. They are an excellent source of dietary fiber, most of which is insoluble fiber that promotes digestive health. Fennel seeds are very low in saturated fat and cholesterol and are a good source of vitamins like vitamin A, vitamin C, and B group vitamins like B1, B2, B3, B5, and B6. They also contain high amounts of minerals like calcium, magnesium, phosphorus, iron, potassium, zinc, copper and manganese. Fennel seeds contain several flavonoid antioxidants such as quercetin and kaempferol, and numerous essential oil compounds like anethole, anisic aldehyde, chavicol, and pinene, that have strong antioxidant and medicinal properties.
Health benefits of fennel seeds
Fennel seeds play a very important role in Ayurvedic medicine as they have numerous health benefits. Although popularly known as a culinary herb, these seeds have many medicinal properties that make it an effective remedy for several health problems.
Benefits of fennel seeds for your skin
Fennels seeds have been found to have antiseptic properties which help in preventing acne and other skin infections. The powerful antioxidants in them help in preventing cell damage caused by the free radicals, thereby reducing the appearance of aging signs like wrinkles, fine lines and dark spots. They are also capable of toning your skin and making it firm, thereby increasing its elasticity and softness. Fennel seeds stimulate blood circulation and also keep your skin supple and well hydrated.
Hair benefits of fennel seeds
Fennel seeds promote the strengthening of hair, thus preventing hair loss. They are also effective in preventing the graying of hair. Fennel seeds tea has been found to be good in hair care. For making this tea, take three teaspoons of fennel seeds in a mortar and pestle and crush them. Add the crushed seeds to two cups of boiling water and allow the fennel seeds to steep for about 10 to 15 minutes. To use this tea on your hair, first shampoo and condition your hair. Then wash your scalp and hair with the fennel tea. This is an excellent remedy to prevent hair fall and also to get rid of dandruff and itchy scalp.
Fennels seeds and cancer
As mentioned above, fennel seeds contain good amounts of flavonoid anti-oxidants that help in protecting your body from many kinds of diseases including the deadly cancer. These antioxidants can help in lowering your risk of cancers by destroying the free radicals and thus preventing the oxidative damage to cells and DNA. A tissue culture study published in the Journal of Medicinal Food in September 2011, suggested that the antioxidants and other compounds found in fennel seeds may have the power to protect you from certain types of cancer.
Fennel seeds reduce high blood pressure
According to a study published in December 2012 issue of the Journal of Food Science, fennel seeds contain naturally occurring nitrite compounds that are helpful in promoting healthy blood circulation. They also help in dilating your blood vessels, thereby reducing your chances of high blood pressure. Another reason for the anti-hypertensive effect of fennel seeds is the presence of high amounts of potassium that balances the effects of sodium in your body.
Fennel seeds are heart healthy
Fennels seeds are low cholesterol, low fat food that contains plenty of fiber. This dietary fiber along with the high content of antioxidants helps in lowering the bad cholesterol or LDL levels. It has also been found that fennel helps in increasing the good or HDL cholesterol as well. Fennel seeds also contain folates which are found to be effective in suppressing the effects of homocysteine molecules that can cause damage to your artery walls, which in turn can lead to heart attacks and strokes. These qualities along with their anti-hypertensive properties make fennel seeds a heart healthy food.
Fennel seeds are anti-inflammatory
Fennel seeds have been found to have anti-inflammatory properties that are very helpful in relieving pain associated with inflammatory diseases like arthritis.
Fennels seeds improve bone health
The minerals like calcium, phosphorus and magnesium found in fennel seeds contribute to improving the strength and development of bones. According to scientists, fennels seeds have the ability to slow down the production of cells that destroy bones. A study conducted in animals suggested that fennel seeds can prevent bone breakdown and hence is effective in preventing conditions like osteoporosis.
Fennel seeds for relieving respiratory disorders
Fennel seeds act as a natural expectorant, making it an excellent remedy for cough and mucus builds up. They contain two compounds called alpha-pinene and creosol that help in reducing phlegm and mucous, thus providing relief from cold, cough, nasal congestion, asthma bronchitis and other respiratory ailments.
Fennel seeds improve digestive health
Fennels seeds contain volatile essential oil compounds that promote digestion by stimulating the secretion of gastric and digestive juices. These compounds aid in the better absorption of nutrients by your body. Fennels seeds have been found to be a great remedy for flatulence, gas and bloating too. Furthermore the fibers in these seeds add volume to your stools and regularize your bowel movements, thus preventing constipation.
Fennel seeds increase red blood cell production
The high amounts of copper and iron in fennel seeds promote the increased production of red blood cells. Hence these seeds are beneficial for treating anemia.
Benefits of fennel seeds for women
Fennel seeds are beneficial to women in many ways. Women who suffer from menstrual cramps and other premenstrual symptoms can find relief with the help of these seeds. Fennel seeds are extremely helpful for lactating mothers as they help in the increased secretion of milk. Fennel seeds have anti-flatulent properties and are also used in the treatment of colic and indigestion. These problems can be remedied by drinking the water that is boiled with two tablespoons of fennel seeds powder.
Fennel seeds prevent fluid retention
Fennel seeds happen to be a natural diuretic that helps in the removal of excess water from your body by increasing the production of urine.
Fennel seeds aid in weight loss
Fennel seeds promote weight loss by increasing metabolism of sugars and fats in addition to breaking up the fat deposits from your body. The diuretic properties of this herb help in preventing water retention. The high amount of fiber helps in controlling your appetite by making you feel fuller for long hours and preventing overeating. All these features make fennel seeds a great addition to a weight loss diet.
Fennels seeds improve brain health
The consumption of fennel seeds has been found to improve cognitive functions and increase memory. This herb is an excellent source of potassium, which is helpful in improving blood circulation to the nerves and brain cells, thus making them very active. According to scientists, fennel seeds are beneficial for certain diseases related to the brain such as memory loss, Alzheimer’s disease and dementia.
Fennels seeds for good eye health
According to research, fennel seeds contain certain compounds that can help in improving your eyesight and in preventing loss of vision. Studies also reveal that fennel can reduce eye pressure or ocular pressure. These studies suggest that fennels seeds may be used as a potential remedy for treating or preventing glaucoma, a vision-impairing disease which is associated with increased pressure in the eyes.
Fennel seed as mouth freshener
Fennel seed or saunf is long eaten in India as mouth freshner. Consuming some fennel seeds after lunch or dinner is considered a good and healthy habit. It not only helps improve digestive system but also works as mouth freshner removing any spicy or left over flavour in mouth.
Fennel seeds for GERD
Chewing fennel seed is good way to keep Gastro Esophageal Reflux disorder at bay. It helps in two ways. Chewing fennel seeds helps secrete saliva which helps in increasing pH in stomach. Phytonutrients on other hand helps reduce hyperacidity.
Other uses of fennel seeds
Fennel seeds impart great flavor and aroma to cooking. They are used in making cakes, biscuits, bread etc. Dried fennel seeds or their powder is used as a spice in many cuisines of the world. These seeds constitute one of the many ingredients used for making curry powder. In some countries, fennel seeds are eaten after meals because they serve as a digestive aid and also as a wonderful mouth freshener. Because of its mouth freshening properties, fennel seeds are used in some toothpastes too. Fennel seeds are used in making an alcoholic beverage called absinthe. In addition to its uses in the culinary field, fennel seeds sometimes used to get rid of fleas and ticks.
Side effects of fennel seeds
Fennel seeds are safe for consumption when used in the right amounts. However, too much and prolonged use may trigger side effects. It may cause allergic reactions in some people. Pregnant women are advised not to use excess amounts of fennel seeds as they are uterine stimulants.
Fennel seeds have been considered to represent strength, courage and longevity. They are available in supermarkets all year around either in the form of seeds or in the form of processed powder. Because of their healing and medicinal properties, the use of these seeds has become increasingly popular.
Develops strength and flexibility, tones muscles, lubricates joints, massages internal organs, releases chronic tension, improves circulation and energizes and refreshes, helps with weight loss as well. Calms restless thoughts, promotes inner peace, supports mental clarity and promotes self-awareness. For your spirit, Invites deep stillness encourages self acceptance, honors inner wisdom.
Is a system of yoga which involves synchronizing the breath with that of a progressive series of postures, and it is a process which truly and completely produces that of intense internal heat as well as a profuse and purifying sweat that helps with detoxification of the muscles and organs of the body.
It’s a Vinyasa-style yoga combining a series of flowing postures with rhythmic breathing for an intense body-mind workout. Ashtanga yogis practice a prescribed set of asanas, channel energy through the body using bandhas (locks), and concentrate on singular points using drishti (gaze) in asanas.
The sweat generated by Ashtanga vinyasa yoga practice is also beneficial, because it removes the toxins brought out by the boiling blood.
Health practitioners universally agree that too much body fat is a serious health risk. Problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes mellitus, cardiovascular disease, respiratory dysfunction, gall bladder disease, and some joint diseases are all related to obesity. Also, some research suggests that excessive accumulation of fat at specific body sites may be an important health risk factor (Wilmore, Buskirk, DiGirolamo, & Lohman, 1986). For instance, it appears that extra fat around the abdomen and waist is associated with higher risk of diabetes, heart disease, and hyperlipidemia. Individuals who accumulate a lot of fat around the waist (apple-shaped) are worse off than those who tend to accumulate fat in the thighs and buttocks (pear-shaped). The apple-shaped pattern of fat deposition is more commonly seen in men; whereas women tend to be pear-shaped.
Now, more than ever before, people are preoccupied with how much they weigh. New clients walk into our classes on a daily basis hoping that exercise will be the panacea. In an effort to lose weight and excess fat, Americans spent in 1989 an excess of 30 billion dollars for 54 million diet books and for services and products at 1500 weight control clinics (McArdle, Katch, & Katch, 1991). Yet, efforts such as these to achieve thinness are often based on popular misconceptions about body weight and body composition. Being thin does not necessarily reduce one’s health risk. In fact, obsession with becoming thin often leads to serious eating disorders such as anorexia and bulimia. Thinness simply refers to weighing less than the recommended values in age-height-weight tables. Leanness, on the other hand, refers to the muscle, bone, and fat composition of your body weight. Although some lean individuals may actually weigh more than their “tabled” ideal body weight, low body fat lessens the risk of health problems.
Understanding and being able to explain the difference between healthy leanness and undesirable thinness is one important concept the fitness instructor, personal trainer, and exercise leader must share with clients. In addition, there are some other reasons to become more informed about body composition:
Body Mass Fats Ratio :
To develop complete physical fitness profiles for clients.
To monitor body fat loss and muscle growth resulting from exercise.
To provide baseline data for nutritional counseling and treatment of obesity.
To describe changes due to growth, development, maturation, and aging.
To maximize the performance of athletes.
The body is composed of water, protein, minerals, and fat. A two-component model of body composition divides the body into a fat component and fat-free component. Body fat is the most variable constituent of the body. The total amount of body fat consists of essential fat and storage fat. Fat in the marrow of bones, in the heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout the central nervous system is called essential fat, whereas fat that accumulates in adipose tissue is called storage fat. Essential fat is necessary for normal bodily functioning. The essential fat of women is higher than that of men because it includes sex-characteristic fat related to child-bearing. Storage fat is located around internal organs (internal storage fat) and directly beneath the skin (subcutaneous storage fat). It provides bodily protection and serves as an insulator to conserve body heat. The relationship between subcutaneous fat and internal fat may not be the same for all individuals and may fluctuate during the life cycle.
Lean body mass represents the weight of your muscles, bones, ligaments, tendons, and internal organs. Lean body mass differs from fat-free mass. Since there is some essential fat in the marrow of your bones and internal organs, the lean body mass includes a small percentage of essential fat. However, with the two-component model of body composition, these sources of essential fat are estimated and subtracted from total body weight to obtain the fat-free mass. Practical methods of assessing body composition such as skinfolds, bioelectrical impedance analysis (BIA), and hydrostatic weighing are based on the two-component (fat and fat-free mass) model of body composition.
Standards of Body Fatnessary
Our bodies require essential fat because it serves as an important metabolic fuel for energy production and other normal bodily functions. Referring to Table 1, you can see that the essential fat requirements are < 5% for men and < 8% for women. Normal body functions may be disrupted if body fat falls below the minimum level recommended for men (5%) and women (15%). The body fat ranges for optimal health (18%-30% for women and 10%-25% for men) are based on several epidemiological studies of the general population. Body fat percentages for optimal fitness and for athletes tend to be lower than optimal health values because excess fat may hinder physical performance and activity.
When prescribing ideal body fat for a client, you should use a range of values rather than a single value to account for individual differences. After age 20, you should expect at least 1-3% fat gain per decade up to the age of 60; thereafter fatness declines gradually. In addition, there is approximately a 2% loss of bone mass per decade in older populations. As a result of these changes, men and women who weigh the same at age 60 as they did at age 20 may actually have double the amount of body fat unless they have been physically active throughout their life (Wilmore et al., 1986).
Table 1. Standards of Fatness for Women and Men in Percent Body Fata
Essential fat < 8 < 5
Minimal fat weight 15 5
Most athletes 12-22 5-13
Optimal health 18-30 10-25
Optimal fitness 16-25 12-18
Obesity > 30 > 25
a (Wilmore, J. H., Buskirk, E. R., DiGirolamo, M., & Lohman, T. G. (1986). Body Composition:
A round table. The Physician and Sportsmedicine, 14(3), 144-162.
Assessing Body Composition
The search for valid methods of measuring body composition that are practical and inexpensive is an ongoing process for exercise scientists and nutritionists. Standard age-height-weight tables derived from life insurance data often incorrectly indicate individuals to be overweight. Some practical methods of measuring body composition include skinfolds, circumference (girth) measures, hydrostatic weighing, bioelectrical impedance, and near-infrared interactance. Other advanced methods discussed in research journals include isotope dilution, neutron activation analysis, magnetic resonance imaging, and dual-energy x-ray absorptiometry. Most practical methods have a 3% to 4% error factor in their prediction of body fat (Brodie, 1988). That is, if you were measured at 20% body fat you could be as low as 17% or as high as 23%. This error factor may be increased dramatically due to the skill (or lack of it) of the technician taking the measurements.
Deepika Padukone has always been a trendsetter in Bollywood. Give her any piece of cloth and she will come out looking ravishing in it. She is an epitome of strength and fitness. From the looks of the trailers of her upcoming movies ‘Finding Fanny’ and ‘Happy New Year’, we can say that she’s looking absolutely fit and gorgeous. Wondering how she achieved this? Her Yoga Expert Abhishek Sharma who has also authored a book ‘Fitness On The Go’ tells us her fitness secrets.
What is Deepika’s body type?
Deepika Padukone has an athletic body type. Her typical workout routine is a fine mix of cardio and weight training. She added yoga to her daily fitness regimen in 2008. Deepika does a combination of push-ups and running for her strength training and combines it with yoga for relaxation.
What is her yoga routine?
I have designed a comprehensive yoga session for her for alignment and breathing and also for mental repose and composure. Here’s what she does.
The first stage consists of Surya Namaskar
Surya Namaskar: Deepika Padukone starts with 10 slow cycles of Surya Namaskar. These sun salutations benefit the body, mind and soul. This beautiful set of yoga postures if done regularly can work wonders for every part of the body from head to toe. This yoga sequence helps with circulation of blood ensuring a disease-free body.
Her second stage of yoga comprises asanas helpful for correct posture and spine.
Cat stretch or Marjariasana: The cat stretch brings flexibility to the spine. It also strengthens the shoulders and the wrists. It works on the ab muscles and helps in achieving a toned abdomen. This asana is enormously beneficial in preventing back pain and maintaining a healthy spine.
Shoulder stand or Sharvangasana: This asana stimulates the thyroid and parathyroid glands and normalises their functions. It also helps in relieving constipation and indigestion. The shoulder stand nourishes the brain with more blood. This asana eliminates all lethargy. The whole body feels, light, refreshed and energized after this practice.
The warrior pose or Virabhadrasana: The warrior pose is one of the most graceful yoga postures. It strengthens the arms, shoulders, thighs and back muscles all at one go. It improves the balance in the body and helps increase stamina. This asana is extremely beneficial to release stress very easily in a short span of time.
Deep breathing: Deep breathing is also a good idea to maintain a steady rhythm of the breath and calm the mind.
Deepika Padukone has always had good skin and body but yoga has enhanced her glow, intensified her stamina, and composed her mind.
Could you share a few yoga tips for beginners?
Fitness does not mean being slim or having six packs. It means being healthy from inside too. Incorporating the warrior posture in daily workout routine will help in maintaining a sound body and mind.
Yoga should be combined with meditation for internal benefits. The rest one gains in meditation is deeper than the deepest sleep. Meditation prevents stress from getting into the body.
the protein in red blood cells that carries oxygen from the lungs to the tissues.
It is also part of myoglobin:
a protein that in great effort of the body supplies the muscles with extra oxygen.
Iron in the food exists in two forms:
-FERO Form ( bound to the hemoglobin), which is located at:
* Red meat
* Fruits of the sea and
* Other products of animal origin
-FERI Form (bound to free protein carriers), which is located at:
* Dark green vegetables
* Products of whole cereal grains
* Dried fruit and
* Other plant foods
Many products made from flour are fortified with it. Ferrous form is easily absorbed. but the intake of foods containing ferric form with products containing ferrous form or vitamin C will accelerate the iron resorption.
What can stop body resorption of it?
– Soy products
Also as large quantities of:
Lack of iron deprives tissues of oxygen and can cause anemia.
The warning signs of anemia are:
– Feeling tired
– looking palled
– Feeling cold
– Weak concentration and
– Speed up heartbeat.
Because the iron strengthens the immune system. lack of it may increase the propensity to infections. Women before menopause need more iron during menstruation because of losing more.
women during menstruation,
children aged up to two years,
all people with diseases that are accompanied by bleeding, as hemorrhoids or stomach ulcers that bleed,
and people who drink above drugs should be taking extra amounts of it.
According to medical recommendations, adults can increase the intake of iron supplements to help with more nutrients. Supplements containing iron can only be used only under medical supervision.
Recommended daily intake in the body
Adult 10 mg
Women before menopause 15 mg
Pregnantwomen 30 mg
Excess of it inhibits reabsorption of phosphorus. It makes the immune system working hard and may increase the risk of cancer, cirrhosis or heart attack. Symptoms of iron poisoning are: