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HOW TO KEEP UP TRAINING EVEN WHEN YOU REMAIN INDOORS?

HOW TO KEEP UP TRAINING EVEN WHEN YOU REMAIN INDOORS?

In the present pandemic situation, many prefer to continue their training indoors. Even a bad weather day like a rainy day is a perfect opportunity for cross-training indoors.

Cross-training indoors is the key to performance improvement and injury prevention. If you concentrate on running alone, then you may miss the adjustments required to make to stay healthy.

The three components that get involved in cross-training include cardio, strength and agility.

Cardio

It is recommended that at least 150 minutes of moderate-intensity exercise is required per week for optimum cardio vitality. Runners, on the other hand, may require up to 300 minutes of moderate-intensity exercise. All these will go to train our heart and lungs and keep them healthy.

If you have a treadmill, elliptical bike or similar equipment, you can do your exercise or else you have to choose an equipment-free cardio regime.

You may very easily create your own indoor circuit training, which consists of running, walking and marching. You can practice running in place, stair climbing, jumping jacks or jumping rope.

There is the option of choosing high-intensity training (HIT), which is nothing but seven to eight minutes of intense exercise. Spread it between normal exercise and elliptical. Dancing is another option and nothing like a fast-paced Zumba number. All these will get your heart up and running smoothly.

Strength

Suppose you don’t have too much space to spare for exercise; there’s plenty you can do with your control of body weight and strength exercises.

The strength exercises should focus on a lot of major muscle groups. Try to have a series of six to ten exercises with an average of ten repetitions. You can exercise to a point where at the end of the exercise, your muscle gets deeply tired. Remember not to hurt yourself in the process.

Agility

Last is the agility factor or exercises. Focusing on agility will improve our ability to prevent injuries. There are many options available, including yoga, pilates and barre. You can use the cool-down period of stretches and have the most beneficial agility training.

Finding other resources

You can always access the online training. You can also watch an experienced runner who is a part of a running club. Such experienced trainers and sportspeople will be able to guide you easily as to what is appropriate for your age and ability.

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KNOW MORE ABOUT UTERINE FIBROIDS

KNOW MORE ABOUT UTERINE FIBROIDS

Uterine fibroid is a condition prevalent for most women at some point in their life. Many women already have uterine fibroids and never know it because it does not cause any pain or symptoms.

What are uterine fibroids?

Uterine fibroids that medically are called leiomyomas are muscular tumours that grow on the uterus. They are mostly non-cancerous, having them do not mean that they will lead to cancer.

These fibroids vary in size, shape and location. They are usually seen in the uterus, uterine walls and on the surface of the uterus. They sometimes have a stalk or stem by which they attach to the uterus. Uterine fibroids appear in women of childbearing age – between 30 and 40 years, but can appear at any age.

What are the symptoms of uterine fibroids?

Though usually, a person may not be aware of the uterine fibroid, they are found on a routine examination or ultrasound. The symptoms of uterine fibroids may include:

I Excessive bleeding or painful periods

I Bleeding in between periods

I Pressure of some sort, pain and fullness in the lower stomach

I Enlarged abdomen or uterus

I Difficult bowel movement and constipation

I An urge to urinate often

I Pain during intercourse

I Frequent miscarriage & infertility problems

 

What is the cause for uterine fibroids?

Still, the exact cause fo the fibroid is not known though we know that hormones and genetics are the main reasons for their presence. Hormones estrogen and progesterone will thicken the uterine wall during the monthly period and they affect the fibroid growth. That is why during menopause when the hormone production slows, there is a marked shrinking of the fibroid. Researchers have also found a genetic difference between the fibroid and other cells in the uterus.

Who is at risk of fibroids?

Age and race are the main reason and along with that, some other things causes uterine fibroids, like family history. Certain other factors include getting the first period at a very young age, birth control use, vitamin D deficiency and a diet rich in red meat. Diet deficient in greens, vegetables, fruits and dairy products and excess alcohol consumption also cause fibroids.

How to prevent fibroids?

Though many of the causes are beyond your control, fibroids can be prevented with change in certain lifestyle habits. Women with sugar complaint and a diet high in sugars are one of the reason. Easting fresh fruits, vegetables like arugula, broccoli, cabbage, cauliflower and turnip could lower your odds. These vegetables are rich in beta-carotene, folate, vitamin  C, E and K plus other minerals and full of fiber. Along with regular diet, exercise can help lower your chances of uterine fibroids.

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