Category: fitness

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What is muscular soreness?

Lactic acid is a normal byproduct of muscle metabolism, but it can irritate muscles and cause discomfort and soreness. Muscle soreness associated with exercise is known as delayed onset “muscle soreness or DOMS”.

Heavy weight lifting, speed work on the track, at the gym or Outdoor is an accumulation of “lactic acid” in the muscles. It’s typically peaks 24-72 hours after activity.

* how to relieve muscle soreness :

1. the nonsteroidal anti-inflammatory drugs (NSAIDs) can Relieve for muscle soreness.

2. Eating anti-inflammatory foods reduce muscles soreness.

3. Use Foam Roller Reduce Muscles Soreness.

4. Exercising more can actually help reduce soreness.

5. Stretching Help to reduce Muscles soreness.

6. Hydrate can also help reduce muscle soreness.

7. Proper warmup and cooldown is reduce muscles soreness.

8. More exercise can reduce muscle soreness.

9. Body massage is also reduce muscles soreness .

10.Epsom salt bath is also reduce muscles soreness.

“If Muscles soreness experience like extreme pain,weakness, dizziness, or trouble breathing is last more than 7 days. Then You must consult with a Doctor.”

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WHAT IS TESTOSTERONE HORMONE ?

Testosterone is a male sex hormone.Testosterone is the hormone responsible for the development of male sexual characteristics.

Testosterone hormone is also responsible for:

1. sex drive
2. bone mass
3. fat distribution
4. muscle size and strength
5. red blood cell production

Symptoms of Low Testosterone(hypogonadism) :

1. reduced sex drive
2. erectile dysfunction
3. low sperm count
4. enlarged or swollen breast tissue
5. loss of body hair
6. loss of muscle bulk
7. loss of strength
8. increased body fat

“key minerals that are essential to testosterone production. These include zinc, magnesium, iron, and manganese”.

Top 12 Testosterone Boosting Foods :

1. Eggs

2. Oysters

3. Almonds

4. Salmon

5. Beans

6. Spinach

7. Porridge Oats

8. Tuna

9. Bananas

10. Low-fat milk

11. Fortified cereals

12. Shellfish

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Four main differences to keep in mind when considering each type of shoes

1. Shoes Sole
2. Shoes Heel
3. Shoes Motion Control capacity 
4. Shoes Weight

1. Shoes Sole :
Running shoes will have a stiffer sole; walking shoes have more flex and blend.

2. Shoes Heel :
Running shoes have thick and wedges heel.Walking shoe heels are more beveled.

3. Shoes Motion Control capacity :
Running shoes offer motion control to keep the foot more neutral. Walking shoes tend to provide less stability.

4. Shoes Weight :
Running shoes are lightweight,Walking shoes are not necessarily heavy, but they are always heavier than running shoes.

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Health Benefits of Dates

• High in Fiber : Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control.

• Good For Brain Health : Dates may help improve brain function.

• improve Bone Health :  Phosphorus, potassium, calcium and magnesium several minerals present in Dates.

• Blood sugar control : Dates help for diabetes management.

• A lots of Nutrition present in Dates :

(100-gram) serving provides the following nutrients :

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 20% of the RDI
• Magnesium: 14% of the RDI
• Copper: 18% of the RDI
• Manganese: 15% of the RDI
• Iron: 5% of the RDI
• Vitamin B6: 12% of the RDI

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8 WAYS TO FAT BURN FAST

1. Cut Down on Refined Carbs :

Diet high in refined carbs may be associated with increased belly fat.Refined carbs also tend to have a higher glycemic index, which can cause spikes blood sugar levels.

2. Increase Cardio Exercise :

Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.

3. High-Intensity Interval Training (HIIT) :

HIIT Training may also help you burn more calories in a shorter amount of time than other forms of cardio.

4. Increase Iron Intake :

Iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism.Iron intake play a very important roll for weight loss.

5. Strength Training :

Strength training has been shown to increase resting energy expenditure and reduce belly fat,
especially when combined with aerobic exercise(Cardio).

6. Follow a High-Protein Diet :

Protein may be associated with a lower risk of belly fat. Increasing protein intake can help to decrease appetite and lower calorie intake.

7. Eat Healthy Fats :

Fat is digested slowly, it can help reduce appetite. A higher intake of healthy fats is with a lower risk of weight gain.

8. Take more Fiber :

High fiber intake may be associated with fat loss.Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer and help for weight lose.

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Healthy benefits of eggs

1. Raise HDL (Good) Cholesterol :
HDL stands for high-density lipoprotein.HDL usually have a lower risk of heart disease, stroke and other health problems.

2. Contain Choline :
Choline is used to build cell membranes and has a role in producing signaling molecules in the brain.

3. Contain Lutein and Zeaxanthin :
lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye.

4. Contain Omega-3 :
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

5. High Quality Protein :
The Essential amino acid(High quality protein) present in egg.protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health.

6. Good in Nutrition :
Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA

Eggs also contain of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.

7. Helping for Lose Weight :
Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs(white) may promote weight loss.

S.H. FITNESS

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Proper Form Of “Push-up” (Body Weight) Exercise

Step 1

Starting Position:
1. Kneel on an exercise floor and bring your feet together behind you.

Step 2

2. Slowly bend forward to place your palms flat on the mat,
3. positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward.
4. Slowly shift your weight forward until your shoulders are positioned directly over your hands.
5. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees.
6. Stiffen your torso by contracting your core/abdominal muscles.
7. your glute and quadriceps muscles and align your head with spine.
8.  feet together with your ankles dorsiflexed.

Step 3
Downward Phase:

9.  Slowly lower your body towards the floor while maintaining a rigid torso
10. Head aligned with your spine. Do not allow yyour hips to hike upwards during this downward phase.
11. Continue to lower yourself until your chest or chin touch the floor.
12. Your elbows to flare outwards during the lowering phase.

Step 4
Upward Phase:

13. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine.
14. Pushing the floor away from you.
15. Do not allow your low back to  your hips to hike upwards.
16. Continue pressing until the arms are fully extended at the elbows.

Step 5

17. Your hands to face forwards and keep your your elbows close to your sides during the downward phase.
18. Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

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S.H. Fitness