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!

Get Your Life In Balance with Health Triangle

Get Your Life In Balance with Health Triangle

Health is a choice for you to make. Make health your priority, so you become the priority to yourself.

The health triangle is also known as the wellness triangle. Also, it is a measure of your overall well-being representing the balance and efficiency of the body. Physical, mental, and social health are three sides of the triangle.

A girl doing yoga on beach.

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All the three sides contribute towards your health. Moreover, they affect overall wellness of your body. Further, the balance of triangle is the optimal state of your body. On achieving this optimal state, the body performs well.

How Did the Health Triangle Originate?

The health triangle originated in the year 1997. It was part of one of the projects of Alaska Middle School to measure overall health. Besides, the research was a part of the district’s health curriculum spanning over ten days. Further, the students wrote down essays focusing on troubling health issues.

People Exercising in Groups

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Finally, the research detailed three critical aspects of health. The physical, mental, and social health were the highlights. The creators used an equilateral triangle representing the three sides of health. Moreover, the health triangle acted as a graph to measure these three health aspects.

All three components equally contribute towards a balanced health triangle. After all, the three components help in the overall well-being of the body. WHO defines “health” as the perfect balance between social, mental, and physical health.

How Important are the three sides of a Health Triangle?

Mostly, there is a stereotype in our minds about health. We tend to focus on physical aspect of health more. But, your mental health and social health are equally crucial for a truly healthy body and mind.

Co-workers enjoying their work

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A health triangle is like a structure supported by the three sides. If one side weakens, then the overall structure becomes unstable.

Moreover, a weakened structure is at a higher risk of facing health issues. Thus, you have to prioritize every aspect of health. You should perform activities that benefit all sides.

What is Physical Health?

Physical health is more to do with the body’s ability to function normally. Also, in a physically fit body there is no damage to internal or external body parts. It is a state of well-being for your body. Further, all your organs, body parts, cells, and tissues are working in sync in this state.

A woman on her morning walk

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Additionally, physical health relates to the overall physical wellness of the body. A fit body can perform essential functions and daily activities without any restrictions.

Therefore, it requires continuous attention from our eating habits to exercise routines. Physical fitness reduces the risk of chronic diseases. Moreover, it helps you maintain high energy levels for longer years of well-being.

What is Mental Health?

To maintain a stable health triangle, one should not overlook the mental aspect of health. However, mental health is a vast topic and often differs from person to person.

Anxiety is part of our emotions

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But, dictionary has a particular definition for mental health. It is a state of functioning with a satisfactory behavioral and emotional well-being level.

According to the CDC (Centers for Disease Control and Prevention), mental health has varied aspects. It includes psychological and emotional well-being affecting our feelings, thoughts, and acts.

Mental health is important.

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Additionally, it influences our ability to handle stress and being optimistic about life. When you are down and depressed, and negativity creeps on you. Then, the health starts deteriorating because of such factors. For a healthy body, a healthy mind is essential.

What is Social Health?

How comfortable you are in social situations is an indicator of your social health. Moreover, it also takes into account interpersonal relationships. Mostly, the relationships with your family, friend circle, and society at large.

Friends meeting each other.

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Your communication and ability to establish and maintain relationships affect your social health. Also, being in isolation and loneliness can have adverse effects on health. It affects both physical and mental health. Thus, having a social life can do a world of good to your overall health and wellness.

How to improve your Physical, Mental, and Social Health? Here Are Some Examples

For Physical Health

Start Eating A Healthy And Balanced Diet

A balanced diet is the perfect fuel for your body to remain healthy. Mostly, a balanced diet is nutritious and healthy. It includes essential vitamins, minerals, and proteins.

A balance diet include mix of all nutrients

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Stay Hydrated

Water makes up 60%-70% of the body. Moreover, it plays a significant role in your physical fitness. Staying hydrated helps you with digestion and is essential for a healthy body.

Drink water to stay hydrated.

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Have A Good Night’s Sleep

A good night’s sleep has several health benefits. First of all, it recharges your body for the day. Moreover, it plays a critical role in boosting metabolism. It strengthens the immune system and overall physical wellness.

A good night’s sleep recharges your body.

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Regular Exercise

You must engage your body in regular exercise. Exercise improves blood circulation and boosts energy levels. A simple walk every day, doing yoga or cardio exercise can help weight loss and overall fitness.

Stay in shape with regular exercise

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For Mental Health

Practice Meditation Daily

Meditation helps to reduce stress, anxiety and calm your mind. Moreover, it improves your concentration power, focus, and attention. Meditation is scientifically proven to improve overall mental health along with managing depression.

Meditation calms your mind.

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Consult a Therapist or Counselor

Visiting a therapist is as normal as seeing a physician. Besides, a mental check-up once a month helps a lot in dealing better with distressing thoughts and emotions.

A woman and her therapist

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Start Journaling

If you can’t express your feelings to others, you can write them down in a journal. Journaling helps you to express thoughts, emotion and channelize them productively.

A person writing down their thoughts

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For Social Health

Community Building

Socializing within a community helps you to connect with people. Mainly, it is a place for you to exchange ideas and contribute to building a community.

Friends and families

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Networking

Human networks are essential in improving social health. Moreover, it can benefit you in many ways, from making friends to meeting new people who may prove to be something special.

Build a strong network.

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Contribute to a Social Cause

Go out to events in which you can give back to society. Also, it makes you feel good and is a place to interact and adds to your social life.

Which factors affect your Health Triangle?

Health has specific determinants which affect your health. Some are controllable, and others you don’t have any control over. So, focus on controllable factors.

Genetics and Biological Factors

You can’t control this factor. Besides, genetics are inherited conditions that regulate your lifestyle. However, one can manage it to certain extents if they are willing to work on it.

A mother teaching her son

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Environment

The environment in which you live affects your health triangle. Also, access to health care, financial stability, nutrition are factors for good health.

Access to health care

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Technology

Technology can prove to be a boon and bane for your health. Moreover, it depends on how you use it. Using technology to improve health is like a bane. Take, for example, using fitness trackers and apps for Meditation. On the other hand, technology is harmful if you overuse it. It has health issues like eye strain, neck pain, negativity. So, one should use it in limit.

A woman using her phone.

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Support Network

Family and friends play a significant role in keeping your health triangle balanced. Also, they provide emotional support and work as a support group.

Conclusion

Your health resembles a triangle where all sides work together. Just like all sides of an equilateral triangle, it is equal in length. Likewise, equal importance to mental, physical, and social health is necessary. So, you shouldn’t neglect any one aspect of health at the expense of the other two. It can lead to health imbalances in the body. Lastly, when all the sides of your health triangle work together, you truly become healthy.
 

20 Healing Crystals for Anxiety: Feel Calm and Relieve Stress

20 Healing Crystals for Anxiety: Feel Calm and Relieve Stress

Use crystals to naturally heal your body, mind, and soul from excessive stress and anxiety.

Anxiety is a normal emotion for your body. It is a brain’s natural response to fear, pressure, and stress. Moreover, everyone feels anxious at some point in life. For example, you can feel stressed out before any big event or worry about the test results.

A set of beautiful crystals.

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There are specific ways to mitigate this feeling of stress and anxiety. However, healing crystals are one of the natural instruments that can relieve stress. They can calm your mind by promoting positive energy. Additionally, they help you to bring emotional balance to your life.

How to use Healing Crystals?

Crystals are naturally occurring stones and rocks found on the earth’s surface. You can use it in various ways:

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A girl holding crystals.

Wear your healing crystal: Crystals can work as a shield to protect you from negative energies and promote harmony. So, one way to use them is by wearing them around your neck as a pendant.

Carry crystals in your pocket: When anxiety and stress are troubling you, keeping a crystal in your pocket or purse can calm you down by touching them.

Meditate with your crystal: Sit down, relax and start meditating with your favorite crystal to bring a sense of calmness to your mind. 

20 Best Healing Crystals For Anxiety and Stress

Crystals help realign the human body’s frequency. Also, it increases the energy flow in the body and promotes wellness. Here is the list of the 20 best healing crystals for you to use.

1. Amethyst

Amethyst is a beautiful purple crystal found abundantly on the earth’s surface. Moreover, it calms the mind bringing clarity in thoughts. It is an amazing crystal that reduces anxiety and shields you from negative energy. 

Amethyst is purple crystal for anxiety

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Therefore, amethyst is an all-purpose stone that you can carry to deal with the root cause of stress. Lastly, it brings spiritual awareness and helps combat insomnia.

2. Black Tourmaline

Black tourmaline is a stone that is powerful in dealing with negativity. Also, it is a crystal that attracts positive energy and gets rid of stress. Besides, it has its connection to the root chakra, which helps to ground overwhelming emotions and feelings. 

A piece of Black Tourmaline

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3. Rose Quartz

Rose quartz is a light pink-colored stone that amplifies the level of love and compassion. Moreover, this beautiful stone is known for emotional harmony and invoking the feeling of self-love. So, it works well in reducing tension in your relationship and promotes love and peace.

Rose Quartz is a beautiful pinkish white gemstone

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4. Blue Lace Agate

Meditating or holding blue lace agate helps to calm the nerves. It is effective due to its soothing vibrations. Moreover, it is incredibly efficient in overcoming a lack of communication. It sorts out misunderstandings too. You should wear it on days when you feel anxious as it works well in stressful situations.

Using Blue Lace Agate will help to calm you down

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5. Sodalite

Sodalite is called “The Stone of Peace,” which alleviates panic attacks and calms your mind. Moreover, this dark blue stone, with its comforting energy, helps you achieve emotional balance. The crystal can release one’s feelings of guilt and fear, thus creating a sense of calmness.

Sodalite crystal has beautiful shades of blue

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6. Carnelian

Carnelian uplifts your mood when negativity weighs you down. It is a beautiful red-orange crystal that combats anxiety and depression. Thus, wearing or carrying a carnelian keeps you motivated and builds confidence. When you feel low and need a boost of energy, this stone will help.

A bunch of Carnelian crystals

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7. Crystal Quartz

Crystal Quartz is also known as the master healer and is a must-have stone. It is called so because of its ability to heal issues of the past and present. Additionally, you can use it for the body, mind, and spiritual well being. Lastly, it helps you to remain centered in chaos and distress.

A person holding crystal quartz

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8. Citrine

Citrine is a stone of abundance and prosperity. That’s why it is popularly known as Merchant’s Stone. Also, it replaces negative energy with positive vibrations and fills your life with joy and vitality. So, wear Citrine to uplift your energy levels and bring clarity into your life.

Several rows of citrine crystal

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9. Moonstone

Moonstone is a stone that harnesses the divine energy of the feminine. It is such an excellent stone for all things related to motherhood, such as fertility, pregnancy, and periods. Moreover, Moonstone is effective in balancing female hormones and gives renewed strength.

A moonstone crystal can be worn as a pendant

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10. Shugnite

Shugnite is one of the oldest stones. It has its origin billions of years ago. Also, it is one of the best healing stones found in Russia. The stone absorbs your negative energy and also electromagnetic emissions from your appliances.

Shugnite is a beautiful rare black stone made up of carbon

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11. Fluorite

Fluorite is a beautiful crystal also known as “Rainbow Keeper.” The stone comes in various colors. Also, it can invoke balance and harmony in the body. The crystal stabilizes your emotions and helps to make better decision making. 

Fluorites crystals are available in a variety of colors

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12. Howlite

Howlite is a stone that works miraculously for the mind and memory. If you are having trouble sleeping, then this crystal can help you sleep better. So, placing this crystal under your pillow helps people dealing with insomnia. It also brings a sense of calmness in times of anxiety and panic attacks.

Howlite stones have shades of white in them

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13. Rhodonite

Rhodonite is popularly known as the stone of compassion and is potent in suppressing anxiety. It also clears away scars of the past and promotes forgiveness, and nurtures love. Thus, it helps to get on with life.

Rhodonite comes in various shades of red

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14. Amazonite

Amazonite is an amazing green, blue gemstone for those who lack concentration. If your monkey mind wanders off here and there, then this stone can help you to concentrate. Also, it builds up your self-esteem while dispersing away negative thoughts.

Most often, Amazonite is available in greenish-blue color

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15. Tigers Eye

Tigers Eye is a powerful gemstone that gives you willpower and reminds you to harness inner strength. The stone invites its wearer to embrace the wild force and energy of this gemstone to combat fear. So, it not only protects but also heals anxiety.

It works as a protection against negative forces

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16. Kyanite

Kyanite is a Greek stone that has many healing properties. Apart from this, it is a beautiful blue stone that is somewhat an exotic gem. It is a great stone for those who can’t control their aggression and anger. Using this stone will not only calm you down but also make you compassionate and a better communicator.

Three blocks of beautiful Kyanite crystals

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17. Smoky Quartz

Smoky Quartz is a brownish grey stone that has powerful grounding properties. Its strength lies in amplifying positive energy. It also helps in grounding negative vibes. Also, it causes a deep cleaning of the mind, body, and soul to promote personal growth.

Reduce your anxiety with Smoky Quartz

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18. Malachite

Malachite are green crystals for anxiety that are known as a Stone of Transformation. It helps you detox negative vibes and flushes out toxic emotions. Along with that, it motivates you to come out of your comfort zone but keeping you calm and centered.

Malachite is green in color and effective against anxiety

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19. Ocean Jasper

Ocean Jasper is a beautiful gemstone with soothing effects bringing a sense of peace to your mind. Also, the crystal helps you to become positive and allows you to express yourself with ease. Besides, it can heal and find resolution in intimate matters. 

Ocean Jasper has a soothing effect on the body.

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20. Lepidolite

Lepidolite is a stone of transition, or many call it the peace stone, which helps you connect with your higher self. Also, it works to balance your emotions to achieve emotional healing. Apart from this, it is an essential amulet for those challenging days when you want to overcome anxiety.

A set of Lepidolite stones

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Conclusion

Healing crystals are no way substitute for medical science but are potent weapons against stress and anxiety. That’s where the crystals work wonderfully and can have a positive impact on your life. So, pick your crystals and make them part of your daily life.

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!