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PYŃ.=&0 fitness – Penloom https://penloom.com News articles and more Wed, 20 Nov 2024 12:41:03 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.2 https://penloom.com/wp-content/uploads/2022/01/cropped-favicon-32x32.png fitness – Penloom https://penloom.com 32 32 Top 10 Workouts for Six Packs https://penloom.com/top-10-workouts-for-six-packs/ https://penloom.com/top-10-workouts-for-six-packs/#respond Wed, 30 Nov 2022 09:38:20 +0000 https://penloom.com/?p=7001 Building your abs does more than just make you seem toned. A strong core, in fact, helps enhance posture, stability, and balance, as well as minimize sports-related injuries and low back discomfort. A strong core is vital if you want to squat large weights, enhance your balance, walk up the stairs with ease, run quickly or long distances, and many other things.

Your abdominal muscles are far more than a “six-pack” and play a significant impact on your ability to hit these. Abs workouts are a guaranteed method to get that extremely strong core.

An excellent abs routine will also help you enhance your performance in any sport, maintain proper posture, and even eliminate back problems.

When to Work On Your Abs

You may perform abdominal exercises before, after, or even during your runs, but if you want a strong core, practicing abs exercises before cardio is the way to go – with a few caveats. You should strengthen your core muscles shortly after your warmup to prime them, so they fire better during your workout.

So, if you enjoy performing an ab workout after your run and it works for you, keep doing it. However, whether you have a choice or are just attempting to establish the finest regimen. You will be weary and have less endurance to perform ab exercises if you wait till after your exercise.

Working your abs before a run while you’re still fresh may help you to push your intensity higher while maintaining appropriate technique.

Top 10 Abs Workouts

1. Heel tap for lower abs

Steps:

  1. While lying on your back with your feet off the ground, your knees should be 90 degrees bent.
  2. Extend one foot to touch the floor while keeping your knees bent, then return to the beginning position.
  3. Rep 10 times on each leg for a total of 20 reps. 

2. Leg lower for lower abs

Steps:

  1. Begin by raising your legs to a 90-degree angle immediately overhead.
  2. Slowly drop your legs four to five inches, keeping them floating in the air for 5-10 seconds.
  3. Return to the 90-degree angle and perform the exercise 10 times.

3. Russian twist for obliques

  1. Sit up straight, knees bent, feet in front of you.
  2. Lift your feet off the ground roughly a foot and engage your core.
  3. Twist your upper body to one side while maintaining your legs straight in front of you.
  4. Rep on the opposite side. Perform 10 reps on each side.

Side Plank With Dips For Obliques

4. Side plank with dips for obliques

Steps:

  1. Press yourself up into a side plank position by placing one elbow directly beneath your torso.
  2. Lower your hip until it is barely over the ground, then return to the beginning position with your core.
  3. Repeat the steps for 10 reps on the same side, then switch sides.

5. Standing knee to hands for lower abs

Steps:

  1. Stand tall with your arms aloft.
  2. Bring your knees to meet your hands and lower your arms.
  3. Repeat for 10 reps on the same side, then switch legs.

Standing Knee To Hands For Lower Abs

6. Standing oblique crunch for obliques

Steps:

  1. Stand tall, feet wide apart, and lower into a wide-leg squat.
  2. Lower your upper body towards one knee, then the other, with your hands behind your head.
  3. 10 reps on each side for a total of 20 reps.

7. Tuck crunch-extend for upper and lower abs

Steps:

  1. Lie on your back, hands behind your head, knees tucked into your chest.
  2. Extend your legs to hover approximately a foot over the ground and maintain the position for a few seconds.
  3. Return to the starting position and perform the exercise 10 times more

8. Half sit up for upper abs

Steps:

  1. Sit up straight, with your knees bowed, and your feet put exactly in front of you.
  2. Lift your upper body four to five inches off the ground, then maintain that position for five to ten seconds.
  3. Return to the starting position and perform the exercise 10 times more.

9. Beast with Shoulder tap for total core

Steps:

  1. Get down on all fours, and raise your knees and shins slightly above the ground.
  2. Keep your knees and shins off the ground as you touch your right hand to your left shoulder and then put it back on the floor.
  3. Repeat the shoulder touch on the opposite side.
  4. Perform a total of 20 exercises, 10 on each side, while maintaining your knees and shins off the ground at all times.

10. Bird dog with retraction for total core

Steps:

  1. Firmly place your hands and knees on the ground.
  2. Raise your right arm in front of your body.
  3. Raise your left leg till your hip is parallel to the floor.
  4. Once you’re stable, return to your previous posture by bending your elevated arm to a 90-degree angle.
  5. This action should be repeated 10 times on each side.

Bottom Line

To strengthen your abs, perform three sets of ab-specific workouts two to three times each week.

A strong core entails developing lean muscular tissue across your whole trunk, from your shoulders to the tops of your legs. This includes back-strengthening exercises as well. However, ab workouts should be done in conjunction with other strength-building activities.

So those are the top 10 ab exercises I recommend. This leaves one critical point unanswered: What should be done with this information? I recommend combining a few of these moves into an abs circuit.

]]> https://penloom.com/top-10-workouts-for-six-packs/feed/ 0 Plan Pre & Post “Workout Diet” with these smoothie recipes! https://penloom.com/plan-pre-post-workout-diet-with-these-smoothie-recipes/ https://penloom.com/plan-pre-post-workout-diet-with-these-smoothie-recipes/#respond Wed, 23 Nov 2022 06:25:55 +0000 https://penloom.com/?p=6154 Needless to say, regular exercise has become a primo to maintain a healthy and agile lifestyle. Obviously, our life’s hustle and bustle never let us pay attention to our health. We are masters in arranging everything except physical activity, which eventually takes a back seat! We only realize how requisite is a healthy balanced lifestyle when some disease appears. Frankly, it is our sedentary lifestyle that is the root cause of diseases like; obesity and diabetes. Well, It’s never too late to start over! And I can presume you have given a thought to start working out. Applause! And to score a healthy workout session, I have brought a “workout diet.” Yes, these interesting pre and post-workout smoothie recipes, are gonna motivate those who are “Health Freaks.”

Smoothie: what, who, when, and why?

You are not that familiar with the term “smoothie,” are you? Your gym instructor might have mentioned it, but you were clueless then. And your smile says, you still are! Hey… it’s totally fine to be unfamiliar with the thing we were never a part of! And it’s human nature that we only try to learn when it is required; what say? I mean, come on, “No one is master by birth! So, let me take you on a drive to the world of smoothies.

Hey, smoothie, how old are you?

This delectable beverage “smoothie” has been here ever since the invention of the refrigerator and electric blender. “Inventions led to other inventions.” Irony! According to old records, Eastern and Mediterranean societies made the first smoothie-like beverage in the 1900s. And ultimately, this pureed fruit-based drink became well-renowned by the 1930s. 2000 was a golden time for a smoothie, where it started being served at coffee shops, renowned cafes, and of course, in superstores. 

Many health food stores on the West Coast undertook these recipes as an electric blender was a new thing back then. Smoothies gained hype from their lovers, and then they started getting packed in small bottles to be sold at supermarkets. Thousands of Americans started enjoying these blended/pureed fruit drinks, which are recognized as “smoothies” now.

Hey smoothie, what’s so special about you?

Not a secret anymore that gaining some energy and motivation before you actually start working out is essential. Sooth to say, it takes a lot more and becomes challenging than the workout itself. And if you ask experts, they will definitely say that it is not just a workout that helps you maintain your physique. A balanced diet is just as important as exercise to keep you in good shape. And that is why pre and post-workout food, especially smoothies getting popular, and why not? They are amazing as they are quick to make! 

So, get your blender right away; I intend to share two pre and post smoothie recipes, respectively. Here you go…

Pre Workout Smoothie

You might have noted your instructor or might have read somewhere on the internet that pre-workout smoothies are essential! Well, it’s not a lie; they do play a part in keeping you strong and helping you go through the most tiring workout session. Ingesting blended food, you can provide your body an extra power, i.e., the requisite to make the most of your workout. Worth noting, Pre-workout smoothies should be stocked up on healthy fats with add ons of proteins and carbs! Here’s the list of fruits and vegetables you can stock up for your pre-workout smoothies:

  • Oats: energy providers
  • Bananas: loaded with carbohydrates and potassium energize your body
  • Apples: they are antioxidants and help provide ample oxygen to your lungs while working out.
  • Almonds: enriched with Vit-B and magnesium and proteins helps to optimal muscle functioning.
  • Spinach: improves muscle performance by less oxygen consumption
  • Hemp seeds: a complete vegan protein hit to energize your body before a workout.
  • Coconut oil (just a pinch): to help fight body fat

And here you go with the recipe…

pre workout smoothie

Peanut Butter Banana Smoothie

For no reason, peanut butter is everyone’s favorite, and when it gets blended with banana, it makes up a classic smoothie you can have as your pre-workout meal. All you need is 

5 mins, and a few ingredients:

  • 2 bananas (chunked) 
  • ½ cup peanut butter
  • 2 cups milk
  • 2 tablespoons honey
  • 2 cups ice cubes (optional)

Put them all in your blender jar!

And then what blend it out altogether, I mean for almost 30 seconds. If you want, you can sprinkle some oats over it after pouring it into your Mason jar.

Post Workout Smoothie

I know you are looking forward to it…Once you break out in a sweat, your body has a 60-minute optimal time where your body cells can receive nutrients. Drinking a smoothie in that period will not only help muscle recovery, but your body will be stronger for the upcoming workout. You can make an ideal post-workout smoothie using: protein, fibers, and antioxidants. Moreover, you can use smoothie Add-on like almonds, peanut butter, some essential greens (spinach to be specific), and some fruits. Don’t forget to stock up with these basic list of fruits for your post-workout smoothies:

Papaya: this basically helps in muscle repair

Tender Coconut: Coconut water helps to rehydrate your body top up lost minerals as it is filled with electrolytes

Ginger: it’s anti-inflammatory properties and also reduces post-workout muscle pain

Pineapple: enzymes present in pineapple help to reduce post-workout inflammation

Blueberries: rich in antioxidants and helps to fight soreness after physical activities

And here comes the recipe of the day..

Blueberry & Avocado Layered Smoothie

First thing first, wipe out the body sweat you still are standing in, and then take your blender right away! Wait, don’t forget the ingredients you need to make this layered smoothie after a workout.

  • For the bottom layer, you need:
  • 1  ripen avocado (peeled)
  • 1/2 spoon of lime
  • 1 cup low-fat yogurt
  • 3 tbsp honey

For the Top Layer, you need:

  • 1 cup wild blueberries (frozen)
  • 1 cup low-fat plain yogurt
  • 1/4 cup of almond butter/peanut butter
  • 1/3 cup of milk

What? Blend them, wait… This time not together, ensure blending both layers separately and then over top with some oats.

Do you want to know the benefits of drinking a smoothie?

Before you rush for that, I want to ask you, what would you prefer, drink or eat your veggies? Take your time and think it over! Well, as if you are confused, let me bring this to light. 

“If you blend them, there is zero nutrient loss.”

Yes, blending vegetables and fruits favor no nutrient loss; in fact, it is way better than juicing them. You might not know this, but if you juice vegetables and fruits, you lose fibers, and then what’s the point? Anyways, Experts say that instead of eating your greens, sipping the benefits of your green more, but only if you do it right.

post workout smoothie

Last but not least: benefits of drinking smoothies!

Keep your body hydrated!

Of course, water has the maximum abundance both on earth and in your body. 70% of your body is all water. So, that way, smoothies are a great option after working out when your body needs to be hydrated. Smoothies replenish the loss of water in your body. They really do!

A perfect cravings controller!

Smoothies are enriched with nutrients and act as a power pack to start your day. And when you have your working out session, no matter what, you need to eat something, especially after a workout! After having one jar full of smoothies, you’ll realize that it really subdues food cravings!

Makes You feel full, even if you’re not!

If you are into weight loss exercise, you might be skipping your meals. Why don’t you start your day with smoothies instead? Believe me; they really are healthy and enough to keep full for a long time!

So, keep blending and have a happy working out session!

]]> https://penloom.com/plan-pre-post-workout-diet-with-these-smoothie-recipes/feed/ 0 A Comprehensive Guide To Stay Fit While Working From Home https://penloom.com/a-comprehensive-guide-to-stay-fit-while-working-from-home/ https://penloom.com/a-comprehensive-guide-to-stay-fit-while-working-from-home/#comments Tue, 22 Nov 2022 10:00:34 +0000 https://penloom.com/?p=6000 Kudos to the step towards fitness as you just came to this blog. We can feel the pain of staying fit physically and mentally while staying at home for work. It starts with a notification on our mobile phone that says, “due to pandemic restrictions, you got the Work From Home” and goes all the way to damage our health and saneness. It sounds relaxing but can be exhausting. Our laziness increases because we don’t need to worry about getting up early to reach the office now.

The point is not how unhealthy it can be. The purpose we are here is to make it healthy according to our rules and not let it affect our fitness. Guess what! We will only talk about that, but many of us are still confused about the activities that can fit our bodies and mind distinctly. We will share separate tips for physical and mental health to resolve this. Let’s get started.

PRACTICES FOR PHYSICAL FITNESS

First thing first! To work all day while working from home, we need the energy to stay up and put it into doing the tasks we are having with the deadlines. So, here are some points that will bring strength to the body and let it continue for the whole day.

STRETCHING

When we wake up, a glass of water does justice to our body by hydrating it. But there is also something else that our body craves while we get up. It needs some stretching to open the body a little as sleeping for long hours in one position makes our body stiff. Due to this, we may feel headaches or pain in some joints.

So, it is better to feel a little active with some basic stretches of the neck, arms, back, shoulders and legs. Next time you open your eyes in the morning, remember to do this quick activity and notice the changes in your body with time.

YOGA

The second thing that can increase the power in our bodies is YOGA. It heals our body and makes it dynamic with some poses. We can not deny the positive results of this routine without any aggressive workout
The asanas designed in Yoga give a perfect balance to our bodies. Here are some that can build physical strength.

  • Warrior II (Virabhadrasana II)

  • Chair Pose (Utkatasana)

  • Locust Pose (Salabhasana)

  • Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

  • Side Plank (Vasisthasana)

  • Crescent Moon (Anjaneyasana)

Many online videos are available to practice these. You can start with “Surya namaskar” daily and then move to others if you find these difficult.

EAT RIGHT

When we are on Work From Home, it is easy to fall into the trap of eating junk food. This food does not give any nutritional benefits to our bodies. It is difficult to say no to it, but we can skip it a little. Let’s have that burger only once a week and save our days off to sweet desserts that we can not resist.

Switch this lousy eating habit with the healthy one. Add more natural fruits and vegetables to the diet and non-veg with alternate days. It will give more energy to our body, and we will feel more active for the entire day.

RUNNING

If you feel you are the laziest person in the room and can not exercise daily, running is for you. Step out of the home daily for just 30 minutes and let the legs work for the calories inside. Believe us; it is the most effortless activity anyone can do to shape the body. 

Doing it daily for a few minutes can reduce the amount of weight that makes us a lazy blob. Every step we are taking with running is burning the bad calories in our body and building our muscles healthily and quickly.

HIT WORKOUT

We have those extra hours in our daily routine during the Work From Home to utilize more efficiently. So, why not give it a try if we are one of those active people but feel lazy when working all day from our rooms.

High-Intensity-Interval-Training results in outstanding results to get that attractive body everyone desires. Many people find it difficult to do but doing it twice or thrice a week can give extra stamina to our bones. Now, let’s move to the mind.

PRACTICES FOR MENTAL HEALTH

Most of us forget about a healthy mind while working daily like machines while at our homes. But the machinery also needs to stop for better performance. Shutting the brain and relaxing it for some time is the best exercise. Below are a few tips that will help in doing it effectively.

mental health practices at home

SET A ROUTINE

Being at home when doing Work From Home can be frustrating, and there is a constant fight in our head about what to do now and next. There is a simple trick to save ourselves from such battles of the mind. It is setting the daily routine and managing the task. But first, set a time to wake up and go to bed.

Jot down the essential and new tasks for the day before starting work. We follow some rituals every day; they do not need to be on the list. So, do not overthink and relax the mind with a small list that includes the prior duties. Maintain it so that doing the job from home will not affect the personal and work time.

GET FRESH AIR AND SUNSHINE

It is difficult to get time to go out, and becoming deficient in oxygen and sunlight is common. Living a balanced lifestyle that includes the required amount of fresh air and exposure to the sun is essential. 

Working from home takes the chance of stepping out. But as we said above, to make a routine, add the point of being out of the house for some time, inhale the pure oxygen from nature, and get the sunrays for around half an hour to feel more productive and healthy.

MEDITATE

Sit at your favourite place and focus on the breath to be saner. It is called meditation and helps clear the mind from the daily hustle and bustle. Taking breaks from the job for a few minutes and relaxing may also help us if the schedule is hectic. 

The people who meditate daily become more focused and attentive. These are the advantages of meditating, and we all can achieve it. While doing the work from home, it can be a medicine for our mind to heal all the wounds of stress and confusion. It is a must-try for a healthy brain.

ADEQUATE SLEEP

It is undoubtedly the best and easiest way to take care of our minds. The night is to sleep well and give our whole mind and body the rest it needs after getting exhausted from the day’s work. So, do not extend the work when home and try to get the required sleep time.

Staying in one place can also give us the freedom to take naps during the day when we feel exhausted. Just shut the system, close the eyes for a few minutes, and feel calm after snoozing.

healthy diet plan to stay fit at home

PRODUCTIVE CLOSURE

After sharing all about how we can make a perfect balance between mental and physical health, we can only say that try the listed tips and get all the fitness while being at home with all the work, online meetings, and deadlines. But now, they can not ruin the essence of well-being. 

Do we need more time to think about fitness? We know the answer is ‘NO.’ So, start practising these and enjoy Work From Home with vigour.

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