11 best post workout shake for weight loss

11 best post workout shake for weight loss

Girl drinking a shake after exercise
Girl drinking a shake after exercise

Working hard on the gym to lose those extra pounds? If so, a post workout shake can be the most important meal of the day. After you have just finished that heavy training session, you need something rich to take away the soreness. A good shake after a workout will give your body the essential nutrients it needs to buckle up and prepares your muscles further so that you don’t need to skip the gym the day after.

Not just providing the necessary energy your body needs for repairing and building muscles after a good workout, a post workout shake is the most convenient way of getting necessary fats, proteins and carbohydrates. It makes your stomach feel full and you won’t crave heavy-calorie food items to satisfy the hunger after doing the exercise. A post workout shake provides your body the required glucose, increases the synthesis of protein and don’t let the protein decrease in your body, helping in weight loss. A homemade protein shake is proven to fulfil the requirements of your body after a workout. Not eating enough protein can cause muscle loss and with these healthy recipes, you’ll not only get the necessary proteins but will also satisfy your cravings for something refreshing and tasty. If you are looking for some easy to make fresh shakes for weight loss, here are the 11 best shakes that you can drink 30-45 minutes after a workout :-

Almond Coconut Shake

Almond Coconut Shake, a creamy post workout shake
Almond Coconut Shake, a creamy post workout shake

Nutrients

  • Protein – 17 g
  • Carbs – 48 g
  • Fat – 4 g
  • Calorie – 330 kcal

Ingredients

  • 20 almonds
  • 1 dry coconut – uncooked
  • 1 tablespoon cinnamon powder
  • 1 tablespoon honey
  • 2 tablespoon flaxseeds – powdered
  • 2 cup milk

Instructions

Soak almonds and the coconut it water for a night. The next day, drain water and fry the almonds and coconut until you get a nice coarse powder. Mix this powder and milk together with the honey, powdered flaxseeds and cinnamon powder. Mix well and transfer the shake to a tall glass, sprinkle a little cinnamon powder and enjoy!

Alphonso Mango Almond Milk Shake

Alphonso Mango Almond Milk Shake, best post workout shake for mango lovers
Alphonso Mango Almond Milk Shake, best post workout shake for mango lovers

Nutrients

  • Protein – 15 g
  • Carbs – 51 g
  • Fat – 3 g
  • Calorie – 228 kcal

Ingredients

  • 1 cup Alphonso mango – chopped
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 cup Greek yogurt cold

Instructions

Blend the chopped Alphonso mango, almond milk and Greek yogurt into a blender. Shake the mixture and reserve it to a tall glass. Garnish the shake with chia seeeds and shake well before drinking.

Tofu Mango Shake

Tofu Mango Shake, a post workout shake with protein rich tofu
Tofu Mango Shake, a post workout shake with protein rich tofu

This recipe works great if you are a non milk drinker looking for healthy post workout drink.

Nutrients –

  • Protein – 16 g
  • Carbs – 40 g
  • Calorie – 300 kcal

Ingredients

  • 1 cup soya milk
  • 1/2 cup tofu
  • 1 cup fresh mango – chopped

Instructions

Toss the soya milk, tofu and chopped mango pieces into a blender and mix well. Pour the mixture into a glass and drink it after shaking well.

Peanut Butter Banana Cocoa Shake

Peanut Butter Banana Cocoa Shake, calorie rich post workout shake
Peanut Butter Banana Cocoa Shake, calorie rich post workout shake

Nutrients –

  • Protein – 38 g
  • Carbs – 68 g
  • Fat – 22 g
  • Calorie – 624 kcal

Ingredients

  • 1 cup skimmed milk
  • 1 medium sized banana
  • 1 tablespoon peanut butter
  • 1 tablespoon Hemp seed hearts
  • 1 teaspoon cocoa powder

Instructions

Heat milk on medium heat until small bubbles start coming up. Add banana, peanut butter and other ingredients to the blender and start blending at slow speed, gradually add milk and increase blender speed to high until well mixed. Transfer the shake to glass and drink.

Vanilla Tea Shake

Vanilla Tea Shake, post workout shake with a little caffeine
Vanilla Tea Shake, post workout shake with a little caffeine

Nutrients –

  • Protein – 17 g
  • Carbs – 20 g
  • Fat – 9 g
  • Fiber – 4 g
  • Calorie – 219 kcal

Ingredients

  • 1/4 cup chai tea
  • 1/4 cup almond milk
  • 1 scoop vanilla protein powder
  • 1/2 banana
  • 1/4 teaspoon ground cinnamon
  • 1/2 tablespoon almond butter

Instructions

Toss almond milk and all the remaining ingredients with some water (optional) in a blender and blend well. Transfer the mixture to a glass and garnish the shake with some chopped almonds.

Banana Strawberry Protein Smoothie

Banana Strawberry Protein Smoothie, a super juicy post workout shake
Banana Strawberry Protein Smoothie, a super juicy post workout shake

Nutrients –

  • Protein – 15 g
  • Carbs – 53 g
  • Fat – 8 g
  • Calorie – 349 kcal

Ingredients

  • 1 cup strawberries – frozen
  • 1/2 avocado
  • 1 banana – frozen
  • Spinach leaves

Instructions

Mix avocado, banana, spinach and strawberries with the help of a blender until you get the consistency as you want. Put ice cubes in a glass and pour the mixture over it. Enjoy it chilled!

Blueberry Smoothie

Blueberry Smoothie, a gorgeous dark colored post workout smoothie
Blueberry Smoothie, a gorgeous dark colored post workout smoothie

Nutrients –

  • Protein – 28 g
  • Carbs – 16 g
  • Fat – 6 g
  • Fiber – 3 g
  • Calorie – 232 kcal

Ingredients

  • 1/2 cup blueberries – frozen
  • 1/2 cup almond milk – unsweetened
  • 1 scoop vanilla protein powder – plant based
  • 1/2 tablespoon unsalted almond butter

Instructions

Into a blender, put blueberries, almond milk and other ingredients and blend well. You can also add water for better consistently. Pour the mixture into a tall glass and top this gorgeous smoothie with a few blueberries.

Banana Protein blended Coffee

Banana Protein Blended Coffee, a perfect post workout recipe for starting your day
Banana Protein Blended Coffee, a perfect post workout recipe for starting your day

This healthy drink is a perfect combination of breakfast and caffeine. After your workout, if you are looking for a nice shake for starting your day, this recipe is perfect.

Nutrients –

  • Protein – 22 g
  • Carbs – 46 g
  • Fat – 6 g
  • Calorie – 330 kcal

Ingredients

  • 1 medium sized banana
  • 1 scoop chocolate protein powder
  • 1 cup soy milk (or your favorite non dairy milk)
  • 1 cup water
  • 3 oz espresso

Instructions

Freeze the banana for a night and mix all the ingredients in a blender and blend well until you get a thick and even shake mixture. You can also place ice cubes for better consistency. Transfer the shake to a glass and give a kick-start to your morning.

Oatmeal Apple Protein Shake

Oatmeal Apple Protein Shake, a post workout shake good for controlling blood sugar level
Oatmeal Apple Protein Shake, a post workout shake good for controlling blood sugar level

Nutrients –

  • Protein – 22 g
  • Carbs – 51 g
  • Fat – 18 g
  • Calorie – 398 g

Ingredients

  • 3 tablespoon oatmeal
  • 1 apple – finely chopped
  • 2 cup milk
  • 2 tablespoon almond butter
  • Cocoa powder

Instructions

Place all the ingredients in a blender and mix them well enough to get a thick and consistent mixture. Pour the mixture into your serving glass and sprinkle some cocoa powder on the shake. The drink will keep your blood sugar level under control and your stomach will feel full for a long time.

Pea Protein Meal Replacement Shake

Pea Protein Meal Replacement Shake, a gluten free post workout smoothie
Pea Protein Meal Replacement Shake, a gluten free post workout smoothie

If you are looking for a gluten free and dairy free alternative of a protein shake that is evenly good in taste, this post workout shake with a huge load of protein will work for you.

Nutrients –

  • Protein – 39 g
  • Carbs – 52 g
  • Calorie – 180 kcal

Ingredients

  • 1 cup almond milk
  • 1 tablespoon pea protein
  • 1/2 cup strawberries
  • 1 tablespoon jaggery
  • Little nutmeg powder

Instructions

Place almond milk, pea protein and other ingredients in a blender and blend well. You will get a nice thickening mixture. Your this mixture onto a glass and put two ice cubes in it. Drink chilled!

Gingerbread Cookie Shake, tasty and chocolaty post workout shake
Gingerbread Cookie Shake, tasty and chocolaty post workout shake

Nutrients –

  • Protein – 49 g
  • Carbs – 22 g
  • Fat – 5 g
  • Calorie – 332 kcal

Ingredients

  • 1 scoop vanilla protein powder
  • 1/2 scoop chocolate meal replacement powder
  • 1 cup Greek yogurt – organic
  • 1 cup skim milk – organic
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1 dash ground cloves
  • 5 ice cubes

Instructions

Toss vanilla protein powder, chocolate meal replacement powder and all the other ingredients in a blender and mix them together on medium – high speed until getting an even smooth mixture. Pour this mixture on a tall glass and enjoy this refreshing post workout shake.

A good shake after a heavy workout can play a huge success in your overall growth. For keeping your hair, bones, skin and muscles healthy, you need something that has all the necessary nutrients that you get conveniently through these drinks. Refuel your body after workout with these awesome drinks that are easy to prepare and need a very few ingredients that can be easily found in your home. These homemade Protein rich drinks are proven to give you better results than commercial Protei powder and will ultimately help you in your goal of losing weight.

11 best Post Workout Shake for Muscle Gain

An homemade post workout smoothie perfect for muslce gain
An homemade post workout smoothie perfect for muscle gain

After you have exhausted all of your muscles in making your body look more linear and bulky, it is certain to feel a little sore. Yeah, a slight soreness is okay and can even give you a sense of accomplishment but it should not bother your further workout. That’s why, you need to focus on the meal after you have finished your difficult training schedule.

A rich and nutritious shake post workout can be a big gamechanger if you are planning to gain some muscles. Fairly easy for your body to digest and evenly better for getting the necessary proteins and fats your muscles need to get stronger, the post exercise shake is the vital component of recovery nutrition. It acts as a fuel that your body has consumed as muscle breakdown, sweating and dehydration during a workout. Amino acids which are the building blocks of protein are essential for rebuilding of muscles post exercise and act as muscle building pathways. It’s adequate consumption starts the process of muscle building synthesis and our body builds muscles.

A post workout shake with an adequate amount of carbohydrates and protein is what your body needs to start the muscle strengthening process. This protein shake can be the most crucial meal of the day as it affects the functioning of your body by giving it the necessary energy is an efficient manner. And more than the commercial protein powders, homemade shakes are proven to be more beneficial for your bones and muscles. Making a healthy and refreshing shake can be a bit confusing. But you don’t need to worry as here we are showing you the 11 best homemade tasty shakes that are easy to make. You can have them 15-60 minutes after your training session for maximum benefits :-

Orange Berry Creamsicle Smoothie

Orange Berry Creamsicle Smoothie, a refreshing post workout shake
Orange Berry Creamsicle Smoothie, a refreshing post workout shake

Nutrients –

  • Protein – 3 g
  • Carbs – 56 g
  • Fat – 2 g
  • Calorie – 236 kcal

Ingredients

  • 1 medium sized frozen banana
  • 1 cup blueberries
  • 1 medium orange – peeled and chopped
  • 1/4 cup rolled oats
  • 1/3 cup Greek yogurt

Instructions

Toss banana, blueberries, orange pieces, oats and yogurt into a blender and then mix them well for getting a smooth mixture. Put the mixture into a tall glass, add a few ice cubes to the glass and enjoy this refreshing shake nice and cold.

Berry Tropical Smoothie

Berry Tropical Smoothie, a tropical style post workout shake full of vitamins and minerals
Berry Tropical Smoothie, a tropical style post workout shake full of vitamins and minerals

Nutrients –

  • Protein – 20 g
  • Carbs – 82 g
  • Fat – 2 g
  • Fiber – 9 g
  • Calorie – 373 kcal

Ingredients

  • 1/2 cup frozen strawberries – unsweetened
  • 1/2 cup frozen mango – unsweetened
  • 1/2 cup frozen pineapple – unsweetened
  • 1/2 cup almond milk (or your favorite non fat milk)
  • 1/2 cup Greek yogurt
  • 2 tablespoon oat bran

Instructions

Put all the fruits along with milk or yogurt or both for more protein and oat bran into the blender and mix well until you get an even textured mixture. Put the mixture to a glass or shaker, top it with two strawberry slices and enjoy this fruity smoothie that is filled with natural fruit sugar full of vitamins and minerals.

Chocolate Cake Smoothie

Chocolate Cake Smoothie, a high calorie tempting post workout shake
Chocolate Cake Smoothie, a high calorie tempting post workout shake

Nothing can be more good than feeding your stomach with a delicious chocolaty smoothie that is so tempting and rich and equally nutritious.

Nutrients –

  • Protein – 9 g
  • Carbs – 88 g
  • Fat – 32 g
  • Calorie – 644 kcal

Ingredients

  • 1 cup milk
  • 1 medium sized banana
  • 1 tablespoon raw cocoa powder
  • 1 tablespoon peanut butter
  • 1/4 cup rolled oats
  • 1 tablespoon chia seeds
  • 1 scoop chocolate protein powder
  • Ice cubes

Instructions

Place all the above ingredients into a blender, cover and blend until you get a smooth mix. Pour the shake into a glass, garnish it with a little cocoa powder and enjoy.

Turmeric Mango Protein Shake

Turmeric Mango post workout shake filled with goodness of vitamins and omega 3 acids
Turmeric Mango post workout shake filled with goodness of vitamins and omega 3 acids

Nutrients –

  • Protein – 25 g
  • Carbs – 62 g
  • Fat – 38 g
  • Fiber – 7 g
  • Calorie – 365 kcal

Ingredients

  • 1 scoop protein powder (your favorite flavor)
  • 3/4 cup skim milk
  • 1 medium sized banana – frozen
  • 1/2 cup mango – frozen
  • 1 tablespoon almond butter
  • 1 tablespoon flaxseeds
  • 1/2 teaspoon turmeric

Instructions

Mix all the ingredients together with the help of a blender to get a smooth thickening mixture. Drink it chilled and get benefits of Vitamins A and C found in mango, omega 3 fatty acids found in flaxseeds, antioxidants and anti inflammatory properties found in turmeric.

Banana Strawberry Protein Shake

Banana Strawberry post workout smoothie with potassium and fiber
Banana Strawberry post workout smoothie with potassium and fiber

With the goodness of potassium found in banana and antioxidants and fiber found in strawberries, this easy to make recipe offers good carbs to refuel your body.

Nutrients

  • Protein – 26 g
  • Carbs – 31 g
  • Fat – 5.2 g
  • Calorie – 261 kcal

Ingredients

  • 1 medium sized frozen banana
  • 1/2 cup strawberries – chopped
  • 1/2 cup Greek yogurt – low fat
  • 1 cup milk
  • 1 tablespoon peanut butter.

Instructions

Add all the ingredients along with the milk of your choice into a blender and mix well until getting the smooth mixture. Pour it into a glass and enjoy it’s goodness.

Berry Red Protein Blast

Berry Red Protein Blast, the best post workout shake for vegetarians
Berry Red Protein Blast, the best post workout shake for vegetarians

This shake is specially for those vegetarians who lack two important nutrients calcium and iron. With natural ingredients and creaminess of tofu, this post workout shake is worth a try.

Nutrients –

  • Protein – 19 g
  • Carbs – 41 g
  • Fat – 9 g
  • Fiber – 9 g
  • Calorie – 298 kcal

Ingredients

  • 1 medium beetroot – peeled and cooked
  • 1/2 cup raspberries
  • 1/2 cup apple juice
  • 3/4 inch ginger – peeled
  • 1 medium sized carrot
  • 7 oz tofu

Instructions

Add all of the above ingredients in a blender and mix them well until you get a consistent mixture. Release the mixture into a shaker or glass. Shake well and enjoy.

Fibrous Fruit Protein Smoothie

Fibrous Fruit Protein Smoothie, a creamy post workout shake with a variety of fruits
Fibrous Fruit Protein Smoothie, a creamy post workout shake with a variety of fruits

Nutrients –

  • Protein – 25.4 g
  • Carbs – 49.1 g
  • Fat – 1.9 g
  • Calorie – 287 kcal

Ingredients

  • 1 cup apple juice
  • 1/2 cup wheat germ
  • 1/3 tablespoon protein powder
  • 1/2 frozen banana
  • 3 – 4 strawberries -frozen; or
  • 1/3 cup peaches; or
  • 1/3 cup blueberries

Instructions

Toss all the fruits, wheat germ and protein powder into the blender and mix well until smooth. Tranfer the mix to a glass and enjoy. You can also substitute apple juice with milk if you want more creaminess and texture in your shake. Add a variety of fruits for a more fibrous version.

Super Green Super Protein Shake

Super Green Super post workout shake with loads of protein and natural fibers
Super Green Super post workout shake with loads of protein and natural fibers

This delightful post workout smoothie with literally green ingredients is loaded with protein and natural fibers and can be very helpful in gaining muscles.

Nutrients –

  • Protein – 18.5 g
  • Carbs – 51.5 g
  • Fat – 17.5 g
  • Fiber – 18.5 g
  • Calorie – 415 kcal

Ingredients

  • 1 medium sized sliced zucchini
  • 1 green apple – chopped and de-seeded
  • 1 peeled and sliced kiwi
  • 1/2 ripe avocado
  • 1 handful of spinach
  • 1 teaspoon Matcha powder
  • 1 scoop of your favorite protein powder

Instructions

Put all the ingredients into a blender and mix them well in high speed. You can also add water or almond milk for a better consistency and creaminess. Release into a tall glass and cherish this green shake.

Bahama Style Smoothie

Bahama Style Smoothie, a super cool post workout shake
Bahama Style Smoothie, a super cool post workout shake

Feel the freshness of a tropical beach while having this super cool enriching post exercise shake.

Nutrients –

  • Protein – 46 g
  • Carbs – 59 g
  • Fat – 8 g
  • Calorie – 467 kcal

Ingredients

  • 1 1/2 cup pineapple – frozen
  • 1/2 cup fresh orange juice
  • 1/4 cup coconut milk – canned
  • 1/4 cup natural pomegranate juice
  • 2 scoop egg white protein powder
  • 4 -5 ice cubes

Instructions

Toss all the above ingredients in a blender and blend in high speed until you get a smooth mix. Pour into a glass and relish this fruity smoothie after workout.

Coffee Date Smoothie

Coffee Date post workout smoothie for the coffee lovers
Coffee Date post workout smoothie for the coffee lovers

With soluble fiber found in dates, abundance of potassium in dates and presence of oatmeal that aids in absorbing carbs and controls blood sugar level, this post workout shake is a perfect meal replacement recipe.

Nutrients –

  • Protein – 8 g
  • Carbs – 45 g
  • Fat – 1.5 g
  • Fiber – 5 g
  • Calorie – 221 kcal

Ingredients

  • 1 cup coffee – chilled
  • 1 packet powdered milk – non fat
  • 1/2 cup skim milk
  • 1/4 cup oats
  • 4 pitted dates
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon vanilla

Instructions

In a blender, place all the ingredients and blend them in medium – high speed until you get a nice smooth mixture.

Banana Blueberry Quinoa Shake

Banana Blueberry Quinoa Shake, an easy meal replacement smoothie
Banana Blueberry Quinoa Shake, an easy meal replacement smoothie

This super easy meal replacement shake is loaded with fiber, protein and antioxidants.

Nutrients –

  • Protein – 28 g
  • Carbs – 149 g
  • Fat – 12 g
  • Fiber – 17 g
  • Calorie – 752 kca

Ingredients

  • 1 large banana – ripe
  • 6 oz vanilla Greek yogurt – fat free
  • 1/2 cup quinoa – cooked and cooled
  • 2 cup blueberries – frozen
  • 2 tablespoon honey
  • 1 tablespoon chia seeds
  • 1 tablespoon wheat germ
  • 1 cup almond milk

Instructions

Place all the ingredients in a blender and blend in high speed. Pour into a glass and enjoy this excellent smoothie.

These are the 11 best recipes for a post workout shake that are filled with goodness of protein rich ingredients like Greek yogurt, tofu, protein powders and milk. With these easy to prepare smoothies and shakes, you can plan ahead to get the maximum muscle gain and make the most out of your gymming routine. So, whenever you need a super beneficial breakfast or post workout recovery snack, opt out for these nutritious recipes.

5 Ultimate Health Related Fitness Components

5 Ultimate Health Related Fitness Components

People have been aware of the benefits coming from physical fitness with the introduction to the pandemic. Prioritizing fitness has been a key goal among people these days. But before diving into the world of physical fitness one must be aware of the health-related fitness components. It is highly advisable to reach out to the physical trainer and get your fitness plan ready before beginning your fitness journey.

Physical fitness has become a priority not an option
Physical fitness has become a priority not an option

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Health-related fitness components are a classification of physical fitness apart from skill-related fitness components. These are a complete package that helps the individual in bettering their physical fitness and wellness. By engaging oneself in physical activities on regular basis one can reduce chances of getting chronic diseases. Here are the 5 components of health-related fitness;

  • Cardio-Respiratory Endurance
  • Flexibility
  • Body Composition
  • Muscular Strength
  • Muscular Endurance

Let’s take a look at them one by one.

Cardio-Respiratory Endurance

Cardio-respiratory or Cardio-vascular endurance refers to the respiratory system’s ability to supply an ample amount of oxygen to the organs. In order to improve this endurance, one needs to perform those fitness activities which elevate the heart rate but up to a safe level. This is a level-up process where one has to start slow and then keep on intensifying. Activities like running, jogging, and swimming helps in improving cardio-respiratory endurance.

Cardiorespiratory Endurance Exercise
Cardiorespiratory Endurance Exercise

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Flexibility

It refers to the range of motion around the joint areas. One desires to have a flexible body so that they can perform not just the various fitness activities but also daily life activities. Maintaining flexibility is not an easy task though as it requires a lot of effort. There are complex stretching exercises along with gymnastics and yoga which help in achieving flexibility. Joints with better flexibility can also be remedial in prevention from injuries.

Flexibility through Yoga and Stretching
Flexibility through Yoga and Stretching

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Body Composition

Body composition is nothing but the ratio of the fat-free mass vs fat mass present in the body. It also constitutes the amount of muscle, bone, fat, and other parts of the body while calculating. A high level of fat mass can cause hazardous diseases like diabetes, heart-related disease. Hence, regular exercises are pretty much essential to maintain this ratio.

Keeping a regular check on fat to mass ratio
Keeping a regular check on fat to mass ratio

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Muscular Strength

It refers to the amount of force a group of muscles or muscle can apply. The sole aim is to make the entire muscle stronger. In order to achieve this feat, muscles are worked against some resistance. These resistances could be in terms of gravity or some weights. The most common exercise for attaining muscular strength is weight training.

Regular exercises can help in developing Muscular Strength
Regular exercises can help in developing Muscular Strength

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Muscular Endurance

It is the ability of muscles to contract under some given resistance. The best example to understand this would be long-distance cyclists. To continuously pedal their bicycles for an enormous distance, they need to have a fatigue-resistant muscles. Their legs and glute area need to have muscular endurance. Another similar example of muscular endurance would be plank exercise. The most important factor over here is up to which extent someone is ready to push their resistance training. It solely depends on the individuals and their fitness goals.

Cycling is best example of muscular endurance
Cycling is best example of muscular endurance

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Being physically fit helps an individual to improve their quality of life. A healthy lifestyle can be adopted by a person from any age group, and it has the following benefits coming out of it;

  • Helps is improving major body organ’s functionality like the heart and lungs. It helps in increasing the amount of oxygen reaching the organs present in the entire system.
  • Helps in toning of muscles and enhancing the energy levels of individuals.
  • Health-related fitness components also help in ensuring quick recovery after an injury.
  • It reduces the risk of many cardiovascular diseases such as Asthma, Heart Attacks, etc.
  • It also helps in reducing stress and anxiety levels which is a very common problem nowadays.
  • For someone who is starting their fitness journey quite early, it helps them develop good posture and proportionate body figure.
  • It helps in controlling or reducing undesirable cholesterol levels among people.
  • One who follows fitness will surely avoid any sort of fatigue and also have an improvement in their recovery cycle after rigorous fitness activities.
  • Fitness components also make sure that an individual is quite easily able to defy the aging process.
Health related fitness components helps in maintaining your body health
Health related fitness components helps in maintaining your body health

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Physical fitness should always be a motivation for people who want to live a carefree life. There are numerous examples of people who have beaten long-term illness by maintaining discipline. Also, it is highly advisable to have a warmup and cool-down activity, before and after the workout. So, this shows us the importance of health-related fitness in our day-to-day lives.

Any fitness activity begins with a warm-up exercise which is generally a low-intensity exercise. A person can start by performing some stretching exercises. This helps to slowly get the body into the rhythm of exercises. Warming up also helps in preventing any injuries or damage to tissues and muscles while performing physical activities.

Aerobic exercises are the best examples of health-related fitness. These exercises help in developing cardio-respiratory endurance and also shred out extra calories. Yoga and stretching are an example of activities which helps in improving flexibility. The intensity of exercise also determines its impact on the individuals. Also, at the beginning stage of the fitness journey, only light or moderate level physical activities are recommended. Here are a few examples of such activities;

  • Bicycling at a lower speed
  • Water Aerobics
  • Ballroom Dancing
  • Brisk Walking

Once the person becomes comfortable in performing these activities the intensity is thus increased. Few examples of high-intensity health-related fitness activities are;

  • Jogging and Running
  • Jumping Rope
  • Bicycling at a slightly higher speed 
  • Swimming Laps
  • Hiking with or without weights
High Intensity health-related fitness activity
High Intensity health-related fitness activity

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Furthermore, people also focus on muscle strengthening exercises. These are activities to be performed with intense care and regular intervals. These activities do not come under aerobic exercises. Here are a few examples of muscle-strengthening exercises;

  • Pushups
  • Squats
  • Weight Training
  • Pull-ups

In the end, one must have a habit of performing cooling-down activities after their regular exercises. It helps in preventing the rate of blood pressure from suddenly dropping. After vigorous physical activities, it is always good to have a cool-down period. The person must move for a few moments under the heart rate and breathing comes down to normal.

Final Verdict

Health-related fitness components are like a cheat sheet for a person who wants their overall body development. It is not just going to make one muscular but also helps in developing endurance in them. It not just makes them attain high flexibility but also maintains body composition. People can have body fat to body mass ratio by understanding their physical health and condition. And, if we leave all of these aside for a moment, it also helps in having a proper balance, agility, and coordination in the body.

Push your limits
Push your limits

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So, if you are someone who is trying to set their fitness goals, do not forget to include these components in your list. Keeping track of all of them and understanding them in depth will surely help you in attaining your fitness goal much quicker. Stay Hungry, Stay Agile!

Isokinetic Exercise – Examples and Advantages

Isokinetic Exercise – Examples and Advantages

Isokinetic exercises are a type of exercise where customized exercising equipment is used to perform it. The word isokinetic comes from two words ‘iso’ and ‘kinetic’. The word ‘iso’ means ‘same’ and ‘kinetic’ refers to ‘motion’. Hence, the meaning of the exercise is right there in its name which states performing exercises at the same pace or motion.

Isokinetic exercise requires a set of well-versed equipment
Isokinetic exercise requires a set of well-versed equipment

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There are multiple workout equipment available these days but not all fall under the category of isokinetic exercises. The machines used for these exercises are specially designed to produce a constant speed. The pace of any exercise can be under the user’s control using these well-equipped machines. These machines often come with detachable attachments for multi-usage. Isokinetic exercises are mostly for building endurance and strengthening muscles.

Isokinetic Exercise Equipment

  • Dynamometers: These are customized equipment that has the role to let a person perform exercises in a controlled fashion. The dynamometer measures and records the force outputs. These are body part-specific machines available that focus on areas like chest, abdomen, shoulders, knees, etc. The main advantage of this equipment is the all-in-one property.
Rehab care for analyzing the person's body
Rehab care for analyzing the person’s body

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  • Stationary Cycles: These are specially designed equipment which an individual can customize as they like. It responds to the constant leg movement from the person. In the case of having a trainer while working out, they have the privilege to set the machine up as per the level of exercise. For instance, if the person pedals at 30 revolutions per minute and this is a level 1 resistance. So, if the trainer levels up then the individual must increase their pedals per minute to match the speed.
Stationary bike can be set up at gym or home
Stationary bike can be set up at gym or home

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  • Treadmills: These are the best set of equipment available for isokinetic exercises. People have the advantage and variety while using these machines. They can go on the manual mode by working out with their efforts. Also, it provides an option to customize the speed and timing on the track so that the person matches up to it and performs a good set-up automated training. These special features make it one of the best isokinetic exercise examples at home.
Treadmill setup at Gym
Treadmill setup at Gym

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  • Leg Extension Machine: These are one of the best examples of isokinetic exercise for the legs. Here the machine stays fixed at its place and has a set number of variable resistance(weight plates). So if an individual wants to get harder burns of their muscles they can easily increase the resistance for these machines.
Leg extension exercise
Leg extension exercise

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Advantages of Isokinetic Exercises

Any form of exercise has its advantage, same is the case with isokinetic exercise. These exercises if performed with proper guidance and discipline often lead to resolution of any injury impact or helps individuals attaining their fitness goals. A well-balanced isokinetic training helps in improving flexibility and cardiovascular health.

There are many advantages of Isokinetic Exercises, some of them are;

  • The sole aim of these exercises is to challenge the body to the limit. This makes the person work towards strengthening and endurance.
  • There are minimal chances of injuries since the individuals are well aware of their body’s resistance.
  • The body muscles which have their involvement during the exercise get strength through the resistance.
  • It also helps in enhancing the range of motion of different body parts. In this way, the muscle fibers can work out in a wider range.
  • As the speed and resistances are under the user’s control, it helps in preventing injuries and control the overall muscle development.
  • People can have ample amount of rest during these exercises which helps them to avoid fatigue.
  • Since there is a good amount of gap between the exercise reps, hence people get rid of lactic acid generates during these exercises. This helps in staying active without much pain or aches.
Isokinetic exercises helps in pushing the limits
Isokinetic exercises helps in pushing the limits

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Disadvantages of Isokinetic Exercises

Everything which has pros will surely be having some cons as well. It is true in the case of isokinetic exercise as well. In most cases, these exercises are safe enough when it comes to resistance-based training. It has higher significance for people with some medical complications.

The resistance in these exercises makes sure that the person is not going beyond the limit. This can sometimes be beneficial for the people and sometimes not. If the person has to make sure that they should not go beyond the resistance it is remedial for them. But when a person is fit and fine, they can end up putting in some extra effort or weight which can cause some tear or injury to the muscles.

The major disadvantages of isokinetic exercise are;

  • In these exercises, the weights are mostly fix up to a certain limit. Hence it doesn’t adjust dynamically to the motion or the force from the person.
  • Some of the isokinetic exercises need an instructor to be present in order to carry them smoothly, thus, it becomes a bit challenging.
  • Most of the time the momentum of the weights pushing the person forward reduces the strength required at the peak of joint motion.
  • Most of the equipment which helps in performing these exercises is not so pocket-friendly. The overhead expenses are quite high.
One needs a trainer to be with them almost all the time
One needs a trainer to be with them almost all the time

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More about Isokinetic Exercises

Isokinetic exercise helps in improving the core muscles and spine support of an individual’s body. During these exercises, the length of the muscle keeps on changing even when the velocity of muscle contraction remains the same. This phenomenon is isokinetic muscle contraction. Isokinetic exercises are mostly for the athletes to train as it helps them in improving their performance.

For instance, a runner can improve their running ability, whereas a swimmer can improve their swimming since the body’s range of motion comes under impact by these exercises. Full range isokinetic shoulder rotation (external and internal rotation) are a special set of isokinetic exercise for shoulders. There are a few more exercises like isometric shoulder flexion, isometric shoulder abduction which is followed in the rehab centers.

Isokinetic exercises for shoulder
Isokinetic exercises for shoulder

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Isokinetic exercises are most common among athletes as well. It helps in correcting muscle imbalances and also recovery. But choosing the equipment for these exercises will basically depend on the goals of the individual.

Final Verdicts

The most versatile equipment is the dynamometer as it has the special ability to provide the perfect match. It checks the resistances as per the individual’s strength and ability to sustain the movements. Hence, this is one of the best when it comes to identifying the best-suited training needs of the people who want to practice isokinetic exercises.

These exercises are often for people who are under rehabilitation or consultation with physiotherapists. The best part of the dynamometer is it provides all basic information about everything related to the body. This makes the job for the consultants much easy to decide what needs to have more attention and time.

Fitness Goal must be clear enough
Fitness Goal must be clear enough

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Isokinetic exercises help in boosting strength and endurance for those who practice it with discipline. But prior to starting these activities, proper advice must be there from the medical experts or trainers. If someone has any injury background they must know their resistance before starting doing these exercises.

Generally, a combination of these isokinetic exercises along with some aerobic exercises and flexibility exercises gives the best outcome. So, overall one can have a plan or chart of exercises which are a combo of isometric, isotonic, and isokinetic exercises. This will certainly help in all-around body development with stability. Don’t Stop, Keep Chasing Your Fitness Goals!

Feel Better Foods: Diet that boosts your mood

Feel Better Foods: Diet that boosts your mood

Eating right is so important as it is not just about nutrition but also about satisfying your soul and feeling better. Food can lift one’s spirit up as it stimulates the senses, the aroma of the coffee, the taste of dark chocolate, the feel of a peach and the colour of greens.

Here are some foods and beverages which have been vastly researched and have shown results to feel better and have created a positive effect on one’s physical and mental health.

Eating healthy food is the best way to take care of your health and to feel better.
Eating healthy food is the best way to take care of your health and to feel better.

Eat Dry fruits and Nuts to feel better.

Good snack to munch on when you’re hungry and want to satiate your hunger. You can also make different variations of dry fruits. A lot of individuals opt for energy granola bars which include all types of dry fruits; cashews, almonds, pistachios, raisins, walnuts, dates etc. Dry fruits generally contain a lot of fibre and include plenty of antioxidants. Along with having a rich source of Calcium, Copper, Iron, Magnesium and Potassium, dry fruits are also good to add as additions to meals. 

Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.
Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.

Drink Green Tea to feel better.

Based on various researches green tea is said to have anti-anxiety effects, it increases the dopamine in your body and the alpha waves in the brain. The hot soothing tea is not only a healthy drink but also has several calming effects and makes the brain more alert and energised. Although tea is the second most-consumed drink in the world, green tea is slowly becoming a widely consumed drink by many individuals. 

Green tea has several calming effects which make you feel better.
Green tea has several calming effects which make you feel better.

Eat Eggs to feel better.

Eggs are the best source of protein one can obtain. One egg a day is all the protein that is required for an average human being. Also, eggs are so linked to breakfast and it’s synonymous with a breakfast meal. A snippet Paul McCartney is a fan of scrambled eggs and has even made a song dedicated to it. People actually have their choice of eggs and they actually can vouch for it. Egg lovers actually have mood swings. When their favourite dish is not served, or when there’s a slight variation in the recipe. A fulfiling egg meal can be really comforting and satisfactory to an egg connoisseur.

Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.
Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.

Eat Oats to feel better.

After eggs, consuming oats is the next best meal to have for breakfast. Consuming a heavy blissful meal of oats is the best way to kickstart your day. Besides being extremely healthy, it can improve and maintain your blood sugar levels. They are also rich in antioxidants and are a powerful source of fibre, which is essential for your daily diet and nutrition. This source of protein is also good for treating skin irritation and itching. Any meal containing a good amount of oatmeal stabilises blood sugar and helps to prevent heart diseases. Oats will definitely improve your health and make you happy.

Oats improves your health and makes you feel better and happy.
Oats improves your health and makes you feel better and happy.

Eat Green Foods to feel better.

Green foods contain phytochemicals that improve blood flow and are beneficial for the heart, and we all know that a healthy heart is a happy heart. Micronutrients and antioxidants in broccoli, asparagus and all the leafy vegetables help indigestion, weight loss and good bone health. Eating a good portion is green and leafy vegetables can protect you from many ailments like diabetes, heart disease and cancer.

Green leafy vegetables contain many nutrients and make you feel better.
Green leafy vegetables contain many nutrients and make you feel better.

Eat Fruits to feel better.

Fruits are an indispensable part of any diet and are essential not just for vegetarians but also for non-vegetarians. They are an important source of vitamins and minerals. Fruits contain a good amount of acids and sugars and are rich in good enzymes. This helps prevent metabolic disorders and nutritional anaemia.  The fragrances and colours of some fruits in particular are very pleasing for the mind. The touch and feel of some fruits bring a certain comfort. As the saying goes, an apple a day keeps the doctor away.

Eating Fruits makes you feel better and also helps in preventing metabolic disorders.
Eating Fruits makes you feel better and also helps in preventing metabolic disorders.

Eat Yogurt to feel better.

Yogurt is good for your gut which in turn makes you feel better. Your gut affects your mood and also carries several health benefits such as probiotics that are good bacteria found in certain yogurts. This also helps in reducing stress and anxiety levels and makes you feel better and happy. This healthy food is good for a better mood. Along with it being healthy, it also has great flavours and one can pair it with other healthy foods. It is nutritious and it reduces the risk of heart diseases.

Yogurt makes you feel better by reducing stress and anxiety.
Yogurt makes you feel better by reducing stress and anxiety.

Eat Avocado to feel better.

Besides being healthy, it tastes even better it is very usefully to fight high cholesterol. Paired with a slice of bread or added to your bowl of salad this fruit is the best possible way to energise the body and feel better instantly. A lot of individuals prefer making an avocado dip that you can have with cucumbers, carrots or nachos and chips. It also improves your mood and can be added to your list of happy-diet food. The fruit also carries high levels of fibre and healthy fats.

Avocado makes you feel better and energetic.
Avocado makes you feel better and energetic.

Eat Dark Chocolate to feel better.

Dark chocolate lifts your mood and changes it completely and is very helpful when women are on their periods and can lift their mood and make them feel better. Based on previous studies, it is said that consuming chocolate helps in improving mood and feeling relaxed. It is the true feeling of blissfulness when eating a bar of dark chocolate, it instantly lifts your spirits and stimulates the production of endorphins, which also makes you feel better. Cocoa, which is the main ingredient in dark chocolate releases ”feel good” chemicals in the brain.

Dark chocolate stimulates the production of endorphins and makes one feel better.
Dark chocolate stimulates the production of endorphins and makes one feel better.

Drink Black Coffee to feel better.

Yes, it is a bitter drink but consuming it often makes one a big fan of the drink and helps indigestion. It brings an immediate boost to your mind and body and helps to keep you fresh and alert. A warm cup of black coffee can boost your mood if you are feeling stressed or low. This happy drink does not only help in stimulating the central nervous system but also increases the production of dopamine, serotonin, and noradrenaline which are important neurotransmitters that help in elevating your mood and feel better.

Black coffee increases the production of dopamine which will instantly make you feel better.
Black coffee increases the production of dopamine which will instantly make you feel better.

Drink Smoothies to feel better.

Blending fruits and vegetables together is the best way to intake all the vital nutrients and vitamins that help you boost your mood and start your day with energy and positivity. Making smoothies at home and consuming them is better since it contains high vitamins and minerals and will also elevate your mood and make you feel better and more energised. There are several variations in making a smoothie. In a fruit smoothie, you can add papayas, bananas, blueberries, strawberries, raspberries and muskmelons. In a vegetable smoothie, there is spinach, beetroots, carrots, mint leaves, avocados and ginger. You can also add chia seeds to your smoothie. Smoothie is a great health drink that is good for the health and the mind and definitely makes you feel better. 

Smoothie is a great health drink.

Eat Grilled Chicken to feel better.

One non-vegetarian food which clicks all the brackets of health and nutrition.
It’s also a healthy diet option for people looking for weight gain/loss plus equally essential for your daily protein intake. There has to be maintained a proper balance of nutrients when one is following a diet, whether for weight gain or weight loss. Grilled chicken ticks both the boxes and can also make anyone feel better.

Grilled chicken is a good meal for protein intake which also makes you feel better.
Grilled chicken is a good meal for protein intake which also makes you feel better.

Eat Salmon to feel better.

The appetising seafood item is not only delicious but also holds several health benefits and includes omega 3 fatty acids which improve your mood and also make you feel better. Salmon not only improves the functioning of your brain but also reduces the fatigue in your body and makes you feel energised throughout the day. The best thing about this seafood is that you can have it cold or hot, however, you like it and it does not need a lot of spices or vegetables added to it. You can simply sprinkle salt pepper and basic herb seasonings to enjoy the authentic taste of the tender and luscious fish.

Salmon includes omega 3 fatty acids which makes you feel better after consumption.
Salmon includes omega 3 fatty acids which makes you feel better after consumption.

Food is the most fundamental need of any living being, plants and animals. While plants can manufacture their own food virtually from thin air and sunlight all other living forms depend on plants for their food, and ultimately the carnivores depend on other animals for their source of food.

Now, we as Homo sapiens come on the topmost ladder of the food chain, thus we have the luxury, besides being a necessity for our survival, to classify food as one that makes us happy, or develop mood swings and lastly but not least, Diets. 

We have checked out the different foods above and seen the merits and demerits. 

We all know and have preferences over what food we eat socially, religious, medically, for health reasons and especially now when eating out and dining have become such a part of our social and economic lives.

So this classification of food as a healthy or mood elevator or happiness indicator has arisen in the coming times. We can also conclude that eating healthy food items does not just help in keeping one fit but also makes one feel better mentally and physically.

Isotonic vs Isometric Exercise – Which one is best for you?

Isotonic vs Isometric Exercise – Which one is best for you?

Exercises have been a remedial practice during these tough times. Many advisory and sports journals emphasized their benefits in helping people to enhance their body’s metabolism. There are different types of physical activities or exercises which people can do to keep them fit and fine.

Common fitness exercises
Common fitness exercises

There are mainly two types of regular exercises; they are isotonic exercise and isometric exercise. But the question which always pops up in our mind is which one is the best? So, it is up to your body and physical structure which speaks a lot about the best-suited exercises for you. Let us see what more you need to know about these exercises.

Difference between Isotonic and Isometric exercise

Isotonic and Isometric exercises are both one of the best physical activities as they cover all-around health enhancement. But each of them has its significance and differences. Isotonic is a Greek word that means a similar tone, so while performing these types of exercises the body muscles maintain the same tension and the same tone. There are muscle movements in isotonic exercises that involve activities like swimming, walking, jogging, hiking, and many more. But, when we talk about the isometric exercises, here we see a contraction of muscles but without any movement.

Both isotonic and isometric exercises help in building and strengthening muscles
Both isotonic and isometric exercises help in building and strengthening muscles

So, the major difference between isotonic and isometric exercises is in terms of their impact, as isotonic exercises help in strengthening muscles, whereas isometric exercises help in developing endurance in the muscles.

Understanding the Muscle Contraction Phenomenon

Both isometric and isotonic exercises involve muscle contraction while they are being done. Let us know about the difference between isotonic and isometric contraction.

In isotonic contraction the muscle contracts, while the joint’s movement causes the muscle to either shorten or lengthen. The best example to understand this would be working out with dumbbells. The main focus is on the bicep curl for which a to and fro motion is performed. Isotonic contraction can be further classified into concentric and eccentric contraction.

Muscle contraction phenomenon
Muscle contraction phenomenon

Concentric contraction involves the shortening of muscle as it contracts, so while performing bicep curls one has to move their straight elbow holding some weight to a 90-degree bent, where the muscle shortens. Eccentric contraction is the lengthening of the muscle where the bent elbow further goes to holding the weight into a straight position which causes the muscle to elongate.

In isometric contraction, the joints do not show any movement but the muscle contracts. An example to understand this would be plank exercise. Here, the body is on rest or support of the bent elbows kept parallel to the body. Thus, holding the weight of the body, we see there is no movement in the joints but the person feels the tension on the muscles in the arm region or near the belly. So, these are the major differences between isotonic and isometric contraction.

Examples of Isotonic and Isometric Exercises

People often do have a question about the exercises which fall under isotonic and isometric exercises. Many of them still keep their brain teased by trying to understand facts like, is jogging isotonic or isometric? is swimming isotonic or isometric? Since these are the most common forms of exercise which people do on regular basis, so these questions are obvious.

Most of the aerobic exercises fall under the isotonic exercise category; they involve activities like running, jogging, swimming, dancing, etc. Also, people often are confusing themselves with the fact that all resistance training exercises are isometric exercises. But, that is not the case with those exercises which involve some movement of the body such as pushups, pull-ups, bicep curls, squats, etc.

Swimming, an isotonic exercise
Swimming, an isotonic exercise

When we talk about isometric exercises, they widely focus on strength and endurance building. Some of the examples for isometric exercise are planks, overhead hold, bar hang, etc. We observe the fact that there no much movement involved in these types of exercises and they are more focused on just holding the key positions to develop endurance and get the best out of it.

Holding position is the key in isometric exercises
Holding position is the key in isometric exercises

Looking at the above example, we have a clear picture of swimming and jogging exercises. Since both involve the body and muscle movement while performing it, so we are going to consider them under isotonic exercises.

Benefits of Isotonic and Isometric Exercises

It’s human nature to know about the outcomes or returns before investing their assets into something. People are often motivated by the results of these various exercises which tend them to invest their time and energy into it. But the question still prevails in their mind, are isometric exercises better than isotonic? It depends on individual’s goals of shaping or maintaining their body which helps them to realize the fact which exercise is better for them. Some people desire to shred their bodies and burn out the extra fats or calories by working out, while some only work on their body strength and endurance.

Benefits of Isotonic Exercises

Since isotonic exercises involve rigorous body movements, hence, this will cause the fats to burn out quickly and also improve bone density. Isotonic exercises quite often are the best in business when it comes to lowering the risk of heart diseases. It is a medically proven fact that isotonic exercises help in strengthening the cardiovascular system quite efficiently. These exercises are quite easy to perform and most of them require the least equipment to carry them out. An activity like swimming or jogging involves the entire body movement of an individual which helps to focus on their entire body workout by performing them. A proper warm-up is always recommended before performing any of these activities.

Isotonic exercises help in improving Cardiovascular Health
Isotonic exercises help in improving Cardiovascular Health

Benefits of Isometric Exercises

When it comes to isometric exercises, as they lack much body movement, therefore it is centric towards developing the body strength. The major advantage of these exercises is, they reduce blood pressure. They help individuals getting stronger, and develop proper body endurance. These exercises often do not require much practice to perform with perfection. Considering the medical facts, these exercises are ideal for the person who is suffering from some medical condition that restricts body movements and also for those who are suffering from some injury. So, performing isometric exercises may also help in getting rid of body pains in different body parts. But, keep in mind the forms and postures are the keys in these exercises. If forms are not maintained, there are high chances of getting injuries.

People suffering from any medical condition must consult medical experts
People suffering from any medical condition must consult medical experts

Final Verdicts

Now, since we have got you covered with all the details regarding the two exercises which are widely followed worldwide, it is your time to take a call. Based on your body development goals and physical condition decide which one suits you the best. If you are someone looking to shred your body in a quick succession of time then definitely isotonic exercises are the one for you. But, in case if you are someone who is looking for building body strength and work on their endurance then you must think of isometric exercises as the best choice for you. Remember the fact, “Health is Wealth” and try to get yourself into physical activities. Stay healthy and Stay Safe!