Benefits of Cardio Routines
What are the benefits of Regular Exercise?
- Fat and inch loss
- Increased strength and endurance
- Increased stamina
- Increased flexibility
- Increased muscle tone
- Increased mental alertness
- Increased self-confidence
- Improvement of certain health conditions such as asthma, diabetes & arthritis
- Increased cardiovascular efficiency
- Improved physical proportion
- Improved body composition
- Improved sleep
- Radiant health
- Decreased physical fatigue
- Decreased blood pressure
- Denser/ stronger bone
What are the benefits of Exercise on different health conditions?
Strengthens and relaxes the back.
Reduces the need for insulin
Increases joint mobility and muscle strength.
Increases lung efficiency
Strengthens the muscles supporting the knee, stabilises and strengthens the knee joint by developing the ligaments of the knee.
Reduces high blood pressure, obesity, stress, high cholesterol level and diabetes
What Workouts are available?
Below are some of the Cross Training Programmes that the Workshop conducts. Some are done in regular rotation, while others, you get a choice about in advance.
About Weight Loss
The right way in which to lose weight is not by dieting, but by eating the right kinds of food, coupled with the right amount of exercise. Diets (& especially crash diets) are not only ineffective, but can also be extremely harmful.
Recommended Dietary Changes (Healthy) food for thought...
- Remove the skin from chicken, fish & meat before cooking. These skins contain a high level of fat.
- Did you know that it takes your brain 20 minutes to realize that your stomach is full? So, if you eat slowly, putting your fork down after each bite, you'll become full after eating less food.
- Eat out of a smaller plate- you'll tend to feel you're eating more than you really are!
- Cut down on milk & milk products such as yogurt, cheese, cottage cheese, ice cream, fresh cream, etc. If you must consume the same, make sure they are made of "No fat" milk, which is easily available.
- Eat more carbohydrates. Ideally, 58% of our daily food intake should be in the form of carbohydrates, but mostly in the form of fruits & vegetables. Consume less starch, e.g. rice, bread, potatoes, chapattis, & pasta. Switch to unpolished rice, wholemeal or multigrain bread, chapattis made of nachni, johar or bajra flour (not white or wheat flour). Consume only one starch per meal, not more.
- Avoid fried foods. Use cooking methods such as boiling, baking, steaming & grilling instead.
- Keep these foods in check: butter, mayonnaise, whipped cream, cakes, chocolates, desserts, salad dressing, Indian sweets.
- It's interesting to know that by cutting down on fats & increasing your carbohydrates, you can eat more food without increasing your caloric intake! This is because: 1 gram of fat= 9 calories, whereas 1 gram of carhohydrates= 4 calories.
- Cut down on meats. Most of us eat 2- 3 times more protein than our bodies require.
- Cut down on aerated drinks. Avoid juices. Drink more plain, room temperature water through the day.
- Avoid alcohol as it is high on calories. 1 ounce has about 200 calories.
- Eat to the extent where you are satisfied, but not stuffed! Most of us have this tendency to over-eat without even realizing it.
- Of course, changing old habits is not easy, so be patient. Moreover, be honest with yourself.