Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes | Public Health

Thursday 5 October 2017

According to studies, for every pound of muscle that you achieve, you will be able to burn approximately 50 calories more each day. In the fitness world, body weight exercises are increasingly and  becoming widely accepted. because of the practically of using your body weight to get fit. 

Truly, planking is one of the bodyweight exercises that won't go out of fashion. aside from not requiring any equipment and a significant amount of time to perform, the many form of planking exercises can also help you achieve significants result when done right.

How planks improve your body ?

plank exercise

Starting Position

In the starting position, rest on your forearms and keep your legs straight and slightly apart. form a straight line with your body.

Keep things in mind

  • your elbow must be in a straight line with your shoulders.
  • This helps to rerduce an overload on the shoulder joints.
  • Muscle contraction

Voluntarily contract the muscles of your torso. it is very essential to mentally focus on what you are doing and on all muscles of torso, while you are trying to voluntarily contract them.

Hold in this postion for at least 15 seconds.

End of exercise
Relax the muscles of the torso and return to the resting position.

Planking is one of the most powerful exercises that can be performed almost anywhere and without any equipment. though it looks pretty simple, it can improve your fitness level as it can work out several muscle groups at once.

plank exercise

Planking can enhance your core strength.
One most crucial benefit of performing planks is that they improve your core strength. this improves the muscles and joints that connect your upper and lower body. when a person bend,turn or lift things, on that time our core muscle engage. hence it is just important to work out your core muscle groups.

Once, you do this regularly, you will become stronger and make the everyday tasks much easier.

Planking can help you have a flat stomach.
Planking is more effective in making your stomach flat and toned as compared to crunches. According to a article of Navy Times State that crunches can formed back injuries. planking exercises engage full of your abdominal muscles, but crunches only work around 64% of them.

Planking can make your back stronger.
The problem with other core strength workouts, such as crunches, sit-up, is that they can injure your back. On the other hand planking can strengthen your back muscles, particularly the upper back. moreover, because planking involves maintaining a neutral spine as opposed to constant flexing, your spinal column does not experience constant strain.

Planking can enhance your balance and posture.
when you regularly perform planks, you will have better posture and balance. this also means that you will be able to stand and sit straighter without difficulty.
plank exercise

Core muscles are also give significant affects on other muscles of your body and can even prevent or alleviate postural problems.

Improve your flexibility
Planks can also develop and stretch the muscles around the shoulders, hamstring, collarbone, feet, and toes, this form of exercise can offset the natural loss of muscle elasticity, which happens when you get older.

Planking can boost your metabolism and lead you to burn fat more effectively.

Tuesday 3 October 2017

A balanced diet should include foods containing vitamins, minerals, and nutrients in high doses and fat and sugar in small quantities. Below are some food items that are an integral part of balanced food, which can give necessary nutrients to our 

Fruits are not only high quantities of nutrients but they also become readily available, easily digested. If you feel hungry, then you can be eat instantly without any hesitation. Eat fruits according to the season, which will not only bring you the taste, but you can get fresh and fruits will be more  beneficial for our body. 

Vegetables are the easiest way to get minerals and vitamins. In such a way, add more vegetables in your  daily diet. You get different and essential nutrients with green leafy vegetables and therefore eat more spinach, beans, broccoli vegetables. 
food for balance diet

Include white rice, white bread and instead of foods made of flour, add brown rice and brown bread in your breakfast. Whole grains like porridge are also beneficial for body. Whole pulses should also be consumed daily. 

Meat and Beans are the primary sources of protein, which strengthen the muscles of the body and make the brain even faster. Low fat meat like chicken, fish are better for health. Eggs, pulses, dried fruits, tofu, cheese are also good sources of protein. 

Dairy products: 
Dairy products contain calcium, vitamin D and other nutrients, although fat is also more in dairy products. Milk and other dairy products which contain low fat content can be used. 

Less fat and sugar: 
Both fat and sugar give energy to our body, but when we eat more than they need, excess energy is transmitted in our body. Due to this, there are diseases like type 2 diabetes, cardiovascular disease, cancer and stroke formed in the body.

" you might be working out hard, but if you don't eat right, you will not lose weight "

Well,it's a super food, which contains vitamin-c, folic acid, potassium, pectin.

Moreover, the indian variants are mostly pink inside and contain vitamin-A and lycopene. you can make fresh juice or put it in a salad.

While you can skip parathas made from radish, do add this in your everyday salad.

It packed with potassium, folic acid, antioxidants and sulfur compounds, radish is a great way to keep yourself full with low calories.

This may be a summer food, but you need to have it round the year. It contains 96.7 percent water.