Mystery solved : How long does pre workout supplement last?

Mystery solved : How long does pre workout supplement last?

Pre workout supplements boost energy, focus, and performance during workouts

Pre workout supplements have become a popular addition to the fitness routine of many athletes and gym-goers. These supplements are designed to boost energy, focus, and performance during workouts, allowing individuals to push themselves harder and achieve better results. However, one question that often arises is how long these supplements should last.

The duration of pre workout supplements varies depending on the specific product and ingredients used. In general, the effects of a pre workout supplement should last for several hours, typically between 2-5 hours. However, the exact duration can vary depending on a number of factors, including the individual’s body chemistry, the specific supplement used, and the intensity of the workout.

To better understand how long pre workout supplements should last, it’s important to take a closer look at the ingredients commonly found in these supplements and how they affect the body.

What is pre workout supplement?

Pre workouts are dietary supplements made to improve performance during workout

Pre workout supplements are a dietary supplement that is designed to improve the performance of an athlete during a workout and make him feel energized during the workout. As these supplements are taken before workout, that’s why they are termed as “pre workout”. These supplements are proven to increase the endurance of a person while lifting those heavy weights and pushing hard, making the workout session last longer and better. Pre workouts are normally available in powdered form taken with water or juice. You may also find bottled drinks or capsules.

If you are thinking that it’s similar to caffeine, then it’s not the case. Along with caffeine as a component, pre workouts are loaded with other essential and non essential ingredients like creatine, beta alanine, tyrosine, taurine, arginine, niacin and citrulline. While formulas of different brands may be different, they use these elements along with some flavoring and artificial sweeteners to prepare the final product. All these ingredients work together for your body. While creatine helps muscles produce energy, increasing muscle mass and performance, beta alanine prevents post workout tiredness and makes the workout last more, while citrulline relaxes your arteries supporting a healthier flow of blood throughout the body, caffeine works to improve your attention and focus.

Common Ingredients in Pre Workout Supplements

Caffeine: One of the most common ingredients found in pre workout supplements is caffeine. This stimulant helps to increase energy levels, improve mental focus, and reduce fatigue during workouts. The effects of caffeine can last for several hours, typically between 3-6 hours, depending on the individual’s tolerance and sensitivity to caffeine.

Beta-Alanine: Another popular ingredient found in pre workout supplements is beta-alanine. This amino acid helps to increase endurance and reduce fatigue during high-intensity exercise. The effects of beta-alanine can last for several hours, typically between 2-4 hours.

Creatine: Creatine is a popular supplement among athletes and bodybuilders, as it helps to increase muscle strength and power. The effects of creatine can last for several hours, typically between 2-4 hours.

Nitric Oxide Boosters: Nitric oxide boosters are ingredients that help to improve blood flow and increase oxygen delivery to the muscles. This can improve performance and reduce fatigue during workouts. The effects of nitric oxide boosters can last for several hours, typically between 2-4 hours.

How Long Should Pre Workout Supplements Last?

As mentioned earlier, the duration of pre workout supplements can vary depending on a number of factors. However, in general, the effects of a pre workout supplement should last for several hours, typically between 2-5 hours.

Pre workouts can improve performance in gym, but it's important to know how long does pre workout last — Pre workouts can improve performance in gym, but it’s important to know how long does pre workout last

Before knowing the exact answer, you should be aware about the half life, kick in time and peak time of the ingredients. Half life of the ingredients decide how long does the pre workout last. The kick in time decides when the ingredients start affecting your body. The peak time decides when the effect of these ingredients in your body is at it’s peak. For example, if the ingredients in your pre workout have a half life of 4 – 6 hours (which is common in most of ingredients), it says that the pre workout ingredients will stay in your system for around four to six hours.

Pre workout takes around 15 to 45 minutes to kick start its effect. For this reason, it is highly recommended to take your workout a little earlier before going to gym. Don’t try to take pre workout supplements right before going to the gym as you won’t get the above benefits. While it takes some time for pre workouts to kick start their effect, you should take them a little earlier as it is seen that the most pre workouts are stimulant based. Most people take pre workouts 30 minutes before the workout to make sure that it’s benefits last throughout their exercise. The stimulants like caffeine lasts in your body for several hours and it will take 4-7 hours for your body to reduce their concentration. You have to very careful deciding about the time when you will take the supplement for maximum benefits, otherwise you won’t notice any difference. You can set an alarm for taking them to avoid chances of forgetting them.

You won’t necessarily feel the effect of pre workout in your system for 4-6 hours despite having such long half life. The main reason is that the most ingredients used in pre workouts are water soluble and they will be dissolved gradually and thus excreted out of your body. It will fully pass through your body in 24 hours. While the peak effect of pre workout may last for a few hours, in some cases even 4 hours, but there are many factors that decide how long does pre workout last. With general effects lasting for one to two hours, there are many factors like your diet, fatigue levels, sensitivity to caffeine, quantity of supplement and the quality of ingredients used in pre workouts that can influence their overall effect.

The half life, kick in time and peak time decides how long does pre workout last — The half life, kick in time and peak time of ingredients decide how long does pre workout last

Considering different factors, the overall time a pre workout lasts may vary. Like a pre workout with low quality ingredients will not last longer. The ingredients used in it have different half life and kick in time. While caffeine takes around 30 minutes to kick in and 1.5 hours to reach it’s peak time, beta alanine takes 30 -45 minutes to kick in and 1 hour to reach it’s peak effect.

A pre workout with low quantity of caffeine will not last as long as a pre workout with high quantity of caffeine. You should take the prescribed amount of the supplement. While taking a quantity less than prescribed may not give any noticeable results, taking an overdose may result in side effects.

If you drink caffeine on a daily basis, you may not see any good hike in energy and it’s effect will also not be long lasting just because your body has developed tolerance over caffeine. The same goes with your tiredness levels. If you take the pre workouts after running a few miles and then hit the gym, the results may not be so satisfying as compared to if you take them well rested. Your age, weight and other stats can also affect it’s working. The effect of pre workouts wear off early in a person with more weight. The more muscle mass you have, the more quantity of pre workout you will need to get the good results.

Tips for Choosing and Using Pre Workout Supplements

When choosing a pre workout supplement, it’s important to look for a product that contains ingredients that have been shown to be effective in improving performance and reducing fatigue during exercise. In addition, it’s important to choose a product that is safe and free from harmful ingredients.

To ensure that a pre workout supplement is effective, it’s important to follow the recommended dosage and timing instructions provided by the manufacturer. Taking too much of a supplement can lead to negative side effects, while taking too little may not provide the desired performance-enhancing effects.

It’s also important to remember that pre workout supplements should not be relied on as the sole source of energy and focus during a workout. A healthy diet and proper hydration are also important for maximizing performance and recovery.

How long does pre workout last?

Side Effects of Pre-Workout

While pre workouts have many benefits, you should also consider its possible side effects before taking them. As pre workout contains caffeine, it’s over consumption can lead to issues in cardiovascular functions and good sleep. Young adults, children, people suffering insomnia and other mental issues may be sensitive to caffeine. If you are experiencing jitters, headache or an increase in alertness and elevated mood, you may be having symptoms of excess caffeine consumption or you may be sensitive to caffeine. The beta alanine present in pre workouts can also cause an harmless tingling. As such, you should always consider pre workouts with a mild dose of caffeine to avoid such side effects. If you take pre workout before bedtime, it can badly influence your sleep. With caffeine active in your body, you will find it difficult to fall asleep.

Pre workouts proves to be very satisfying when finding ways to improve your performance while working out. By improving your strength and endurance, pre workouts can make even intense exercises feel easy. But, it’s necessary to know about the working of these supplements. Taking them early around 30 minutes before workout will be able to give you maximum results and most ingredients start kicking in 30 minutes. With the above article, you will certainly know about how long does the pre workout lasts. Don’t forget the possible side effects that may badly affect your lifestyle. You should consider supplements with mild dose of caffeine. Also, if you’re a beginner, try to start with half the recommended dose of it. You will be able to analyze any side effects. Take them only when you have a heavy workout session. And, while pre workouts are very helpful, it is also advised to fill your body with nutritious diet so that your body can work to it’s fullest while working out. Compliment your pre workout with a healthy diet and you’ll be ready to rule the gym.

11 secrets on how to tone your body

A toned body is what everyone wants and there are some secrets behind it

Every person wants to tone his/her body. After all, looking good and attractive is something that everyone aspires. And, this little aspiration is enough to make you spend some heavy pennies for a gym membership (even if you get there just for a few days in a month). The harsh truth, however is that merely an exercise routine is not what your body relies on. The relation between a good diet and good exercise for toning your body is quite deep and confusing. This complexity of your body simply shows how complex it is especially when trying to get it toned. But, don’t worry as we are sharing with you 11 known secrets that will actually help you in this goal of yours. Whether you’re a male or female, you can follow these secrets to tone your body :-

Try to walk everywhere

One simple trick to follow while toning your body is to walk. Unlike the high intensity exercise that results into a higher fat burn, walking is a simple low intensity exercise that whose fat burning ratio may be low but works ideal for everyone. It doesn’t demand any equipment, just a pair of good walking shoes and you can find innumerable opportunities to walk. You may go to the office, go for the shopping mall or store or visit your friend’s house by walking. Walking as an exercise attacks on the deep abdominal fat stored in your body making it getting leaned steadily.

Hydration is important

Keep your body hydrated when trying to tone your body

Staying hydrated should be your priority while trying to tone your body. A lack of water in your body leads to muscle breakdown. A body with inadequate water also bloats up. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. You should drink at least the recommended 8 glasses of water. You may add flavors if plain water doesn’t interest you.

Do push-ups

If you want to tone your body at home without using any workout equipments, you can choose to do push-ups. This simple exercise focuses on all the parts of your body and doesn’t require anything at the same time. When every part of your body gets active, your muscles get toned. If you’re a beginner and doesn’t have knowledge about doing it, you can easily find it online. Push-ups may be difficult to start with, however, after you’ve grabbed a slight control over it, you may practice doing at least three sets of twelve push-ups for three times in a week.

Eat right

You’ll have to pay attention to what you’re eating to tone your body efficiently. Remember that a good diet is the key to tone your muscles at home and that without using any equipment. You have to be quite mindful about what you’re eating and may have to give up on your favorite delicacies. It’s common that you should be eating less calories than you are consuming when leaning out your muscles. It may or may not demand a change in your food habits. You should be ditching refined carbohydrates like pasta, rice and white bread and resorting more to saturated fats like cheese, eggs and nuts.

Increase your protein intake

Toning your body requires working on your muscles. If you’re thinking about toning your body, you should be worried about what you need to eat. You should eat a diet that is rich in protein as protein helps in building and maintaining the muscles properly. Increasing your protein intake is important. You should eat protein rich food items like hard boiled eggs, broccoli, sprout salad, avacado, whole grain bread, tofu, cheese, Greek yogurt, soybeans, nuts, shrimps, beef, salmon, mushrooms, milk, etc. to tone your body.

Don’t compare your progress with others

One secret that will actually help you in toning your body is to not compare your progress with that of others. Social media has made it easy to know the best, but it has deteriorated a person’s mindset where you wants to achieve what someone else is doing rather than being the best version of yourself. Keep in mind that toning your body depends on factors like proper diet, exercise routine, age and genetics. Your progress might be slow as compared to your friend or you may not look great as those social media influencers, but that’s not a thing to worry until you stop your activities due to it. Remember, every body is different after all.

Turn your aggressive mode on

You should try plyometric training when trying to tone your body

One trick that will specially help males who want to tone their body is to get into an explosive mode. Move your body as fast as possible with different training activities. Plyometric training works best for that matter where muscles releases maximum force in just a short period. Such exercises include jumping and fast movements. Example of plyometric training includes reverse lung knee ups, box, jumps, clapping push-ups, tuck jumps, burpees, jump squats, skipping rope and sprinting. Such exercises can enhance your athletic performance and tone your muscles.

Start slow and set realistic goals

You need to set realistic goals for toning your body and start slow

Getting tangled in the beginning is a common problem when trying to improve your body in any manner. If you want to tone your body, you should first decide what you need to achieve. Setting goals works as a motivation that pushes you to hit the gym or avoid a high calorie meal. You should set goals that are realistic enough to be achieved. You may not be able to exercise for an hour daily for weeks especially if you’ve just started. Instead, start slow like 10 minutes of exercise for three times a week. You’ll be more likely to stay motivated.

Stretching is underrated

You can tone your body by stretching different body parts

Yeah. Stretching needs more emphasis than it’s actually given. You can benefit your body a lot in toning it simply by doing simple stretching exercises for just half an hour. Apart from preventing any aches and injuries, stretching different body parts make them flexibile and toned and lead to balance enhancement. Different stretching poses in yoga can be done to make different body parts active. Pay more focus to chest stretch when trying to tone muscles. It requires standing still with arms straight and lifting them back while keeping back straight and shoulders down and relaxed.

Go punching

You can effortlessly tone your upper body by punching

One exercise that works wonderfully particularly for toning your upper body is to punching. You easily practice this exercise at home. All you need is some good light weights. Stand shoulder width apart keeping your core tight and start hitting the weight. With alternative fists, try to punch the weight in a straight line in a fast pace for around 60 seconds. Let it be hard and fast. Repeat the whole process in a set of 8 or 10 and get an incredibly toned chest and shoulders.

Mix different activities

Mix different types of activities when trying to tone your body

Last secret you should remember while working to tone your body is to mix all the activities. Your body might get used to one activity and may not give similar results. Adding a variety to your exercise routine. Don’t let your muscles relied on just a set of similar ecercises. You may do stretching and yoga poses for a few days and do heavy training interval training for the other days. Your mind will stay fresh and active and you won’t suffer any workout boredom. It also works as a great all-round fitness base.

As toning your body requires a certain level of patience, hard work and will power, these are the 11 secrets that you should know when trying to tone muscles. Depending upon the different factors that includes the consistency of your exercise and the meal you are eating, it can take roughly 4 to 8 weeks to tone your body. But, the time frame shouldn’t stop you. Follow the tips above and you will be able to tone your body the way you want.

9 simple running motivation tips that work

Just started the new routine of running a few miles every morning? Well, whatever the reason is, staying motivated to run will help you stick to your running goal. Yeah, that alarm sound may feel very irritating and you’ll feel like skipping it for just one day. The whether may be against you, or you may be not feeling alright. But, this ” “maybe” is maybe due to your lack of motivation. Remember the first time that you started running. You decided to run as you were planning to achieve something. Keep this in mind and follow these simple 9 tips to let your body and indeed your brain stay motivated to run :-

Listen to a different kind of music

Girl listening to music to stay motivated to run

Music can actually act as a motivator while running. No doubt, people normally tend to listen to plug in their earphones while running. So, if you are not feeling well about going for a run and feels like just relaxing on the bed, you can try listening to music. One thing to note that if you already listen to a particular kind of music for running, you should try changing the type of music you listen. You can easily improve your running performance by letting your body say that it can do it. For that reason, many people tend to listen rocking and upbeat music as they inspire people to move. You can try to change this. If you regularly listen to rocking music while running, changing it will act as motivation. You may substitute it with a calm music, a podcast or even an audio book to stay motivated to run.

Find a running partner

A running partner will act as a running motivation

Running can be a lame activity sometimes. You may be bored of this daily activity. This may tempt you to skip it. One thing that can incredibly motivate you to run is to find a running partner. The another person who is going to run will also motivate you to run. You won’t feel any possible lameness and the mutual commitment will make you both get interested to run. And, since the new person might not have the good knowledge about running, you may offer assistance to him/her. Whether it’s sharing about necessary training and gear required or making them committed toward running, you will also feel motivated to run. And, if that’s not enough, you can also seek help of an expert by booking a few running sessions with him.

Connect yourself with nature

Connect with the nature around you to stay inspired to run

Another motivation tip to help help you run is to get connected with the nature. As you are outside, feel the freshness of cool breeze flowing in the morning. Breath in this fresh air and let your lungs inflate with it. Notice the natural beauty surrounding you. This will refresh your mind and you will stay inspired to not skip it. Connect yourself with the beauty of the lake, trees and the hills around you. This will act as a mood booster. While running, observe the nature’s voices coming your way. Notice birds and animals in the area around. If you live in a big city surrounded by big buildings rather than hills, you may still run to natural parks, observe the local scenery, the colorful plants and trees to stay motivated.

Set running goals

Setting running goals will motivate you to run

You should set achievable goals around running to not feel bored. Setting goals around running according to what your requirements are will reduce chances of skipping runs. These goals can be anything like running a marathon of running 60 miles in a month. A running streak can be an other goal where you will run daily for a set period of time, say 1 mile per day for 30 continuous days. Along with setting goals around running, you should also stay reminded of your goals. You can do so telling people about your goals, writing them in your diary or noting them on your training schedule. You should also schedule enough time to run out of your routine to avoid any time shortage at the final moment.

Reward yourself

Give yourself a good reward for completing your running goals to stay motivated

You can let your mind stay motivated to run by giving yourself a proper reward. Rewarding yourself will work as running inspiration. You just need to celebrate your achievements in your favorite ways. It can anything like showing your medal or trophy earned by participating in marathon to friends and family or just having a delicious treat after running. You can have your own ways of celebrating that run. You may buy some needful groceries on the way back home or have a tasty drink to pull away the exhaustion. Another worthy trick to try is to paste stickers on the calender on each day you go for run. Record the number of stickers at the end of the month and if you cross a certain number of stickers, give yourself a bigger reward.

Run on Mondays and in mornings

What can be more stress relieving than starting your Monday with an excellent run. As the starting of week, Mondays set your mood and pattern for the rest of the week, you should never skip running on Mondays particularly. When you run in the week start, you feel the motivation to run for the whole week ahead. You will try your best to not skip running the other days and will have a clear idea about how much to run to accomplish your goals. And, while it is not bad to run in the evening, it is advised to run during morning time as it will be more challenging to find enough time during evening hours. With a morning run, you’ll be having illusion of having extra hours in your day and you may get chance to run in the evening too.

Add variety to your running routine

Explore new running routes and areas to feel inspired to run

Boredom is one of the reasons why our mind makes excuses to not go for a run. The same morning smell, same scenery, similar surroundings and voice may overwhelm your brain. Adding a variety to your routine will be a great running motivation tip. Stay inspired to run by changing your running scenes day by day. You can start running for longer or shorter durations or start going on different routes. Use running as an opportunity to discover a new neighborhood of your city where you haven’t been in a while or to see the sunrise from a new spot in the hills. If you run alone, you can search for a local running group or run with some friends who’ll make the exercise more enjoyable.

Wear the workout clothes

You can feel good about running by wearing proper workout clothes

This little tip can actually work as a big motivation to run. You will feel good about running when you do any kind of efforts for it and it may involve wearing a proper workout gear. You will then feel better about running. Take some time and purchase a good pair of running shoes, a sports bra or T-shirt, a tank top, loose pants or shorts. When you purchase clothes for running, you will naturally feel motivated to run as you will have an excitement to try those new clothes. You can also choose your old sports wear and experiment with your style to conveniently feel good about running.

Keep track of your run

Motivate yourself to run by keeping track of your progress

Keeping a record of how you are performing can motivate you to perform more. Stay keen to running by keeping of your run. Thanks to the technology that this task is very easy to do now. You can easily download any step counter app from the app store to measure how you are running. You can conveniently monitor your heart rate, miles you have run, Number of steps you have taken, your daily goal and much more. You may improve your progress depending upon what the graph says. Like, if there’s only half mile left to meet your daily goal, you’ll certainly try to give a little more effort. There are apps with GPS access that will help you explore unknown routes by running in an easier way. You can even set reminders and find running groups using such tracker apps.

These are the 9 simple motivation tips that will help you to learn. As running is the exercise that you have adopted to your lifestyle for your betterment, these are the tips you can follow to stay motivated to run. You can have many reasons to miss the run, but these are the tricks to give you the reasons to run and achieve what you were trying for.

Spell your name workout – A fun way to get fit

Spell your name workout for a fun way to get fit

Spell your name workout – A fun way to get fit

Spell your name workout is a twist to normal workout routine

Stuck at your home or don’t feel like hitting the gym for a hard workout session? Well, we have something exciting to share. You can make workout easy and joyful with an exciting twist. Spell your name workout is an amazing twist to a normal workout routine that will give another spark to your boring exercise. You can follow this simple trick wherever you prefer, at home or at gym. Keep reading the article below to know all about this worth playing game :-

What is spell your name workout ?

You choose your workout according to letters in your name

Spell your name workout is an interesting game to customize your workout according to your name. The whole game is based on the idea of conating each letter of the alphabet with a particular exercise. And, you just need to perform exercises according to the letters appearing in your name. You start from the exercise according to the first letter in your name and proceed further. If the letters get repeated, you repeat the exercise too. All this makes exercising more fun and exciting and you will not try to skip it.

Spell workout that you can follow

woman holding brown ropes — Woman exercising using ropes

You can easily create a spell chart with each letters depicting different at home. We have given a list of letters with each depicting a different exercise that you can follow. Just spell your name and workout accordingly. You can start by just working out according to the letters in your first name. As you progress, you may also spell your last name and exercise as per the letters in it. You may even spell your middle name and exercise for an extra fun. This will get more enticing as you do unique exercises with new letters. Here’s a letter wise exercise list you can follow :-

A : 1 minute plank

Get into the position of a push-up. Make your elbow sit directly under your shoulders such that they are bending at 90 degrees. Try to hold your whole body in a straight line while maintaining a firm posture without letting your hips sag. Note the position of your toes and hips. Maintain this position for 1 minute.

B : 30 second wall sit

For doing this exercise, sink your back on a wall. Then, gently slide your back down while folding your thighs until they get parallel to the floor. Also make sure that your shoulders and head are touching the wall properly. You will be in a position similar to sitting. Try to hold this position for 30 seconds.

C : 10 lunges

To do lunges, plant your legs shoulder width apart. With your right leg, step forward until both of your legs are bent at an angle of 90 degrees (one forward and one backward). Push back keeping the body weight on your heel and return to the standing position. Do the same process with your left leg and repeat 10 times.

D : 10 squat jumps

two girls doing a squat jump — Two girls doing a squat jump

With weight on the heels, stand straight with your legs shoulder width apart. Using the strength of your core muscles and hip, jump strongly into the air after pushing your hips back. After you return to the standing position, immediately bend your knees pushing hips back and jump again. Repeat the exercise 10 times.

E : 20 bicep curls

Man doing bicep curls using heavy weight

Keep your feet shoulder width apart with knees slightly bent for doing this workout. With palm in the direction of side of the hips, hold dumbbells in your hands. Then, curl the arm toward your shoulder with dumbbell weight. Keep elbow close to the ribcage with hands facing shoulder front. Move your hands down and repeat it 20 times.

F : 10 burpees

Doing a burpee means doing several exercises at once. For doing it, start by the plank where your body is in a straight position. While maintaining this sturdy posture, do a push up. Try to jump your feet up to your hands. Stand and jump in the air with arms straight up. Land again and repeat this whole exercise 10 times.

G : 12 push-ups

For doing a push-up, lay down with stomach facing the floor and hands just below and outside your shoulders. Make your arms straight with elbow facing your back. Lower your chest until it touches the floor by bending your arm and then using the arm strength, push back to the previous position. Repeat the exercise 12 times.

H : 10 squats

Stand straight with your feet shoulder width apart and the body weight on your heel. Now, bend your knees and push back your hips like you would sit on a chair. Bend until you reach that position and then return back to the straight position. Repeat 10 squats and try to hold weights in hands to make it more challenging.

I : 15 sit-ups

For doing sit-ups, lay down on the floor with your knees slightly bent. Keep your feet flat on the floor. Now, touch the tip of each ear with the respective hand. Holding this position, lift up the upper body. Exhale while you sit up. Return down to your initial position while inhaling and continue this process 15 times.

J : 15 bicycle crunches

For doing a bicycle crunch, lay flat on the floor. Position your hands behind your head with elbow facing each other in a straight line and raise your head. Lift right elbow inward such that it touches the left knee while straightening up the right leg. Now, bring right knee inward to touch the left elbow while straightening the left leg. Repeat it 15 times and increase the speed to make it harder.

K : 10 sumo squats

Girl doing sumo squat while lifting heavy weight

Another way you can twist squat is to do a sumo squat where feet is placed wide apart with toes facing out. The weight is on your heels. You bend your knees and do squat like normal. Go again to the initial position and repeat the squat 10 times. Introduce jumps to make the squat harder.

L : 15 V Ups

Lay flat on the floor with arms parallel to the legs for doing this exercise. Try to slowly lift your arms and legs up. With your weight on your butt, bring your legs and arms toward each other. This will create a triangular shape. Do this exercise 15 times.

M : 20 jumping jacks

Start jumping jacks by standing straight with your legs straight. While moving your arms upward toward the head, jump both your legs to the side. Jump again while moving your hands down and moving your legs in. The weight should be distributed between your foot and knees should be relaxed.

N : 15 Russian twists

Start doing this exercise by sitting on your bottom. Lean back and let your legs move out straight. Now, with your legs out, move your torso from side to side. Don’t let the legs move. You can also add a weight to add resistance and brace your abs more. While holding the position, touch the weight down on the floor to complete a twist.

O : 30 high knees

Stand straight with your legs shoulder width apart to do this workout. With your abs engaged, move your knees up in the air as it is done in marching. At a certain speed, move up the knees of each leg one by one using the strength of your abs as high a possible.

P : 10 arm circles

Stand strong while keeping your legs shoulder width apart. Now, lift your arms up to the shoulder level until they get parallel to the floor. Now, make circles with both your arms without losing the stability. Start from the smaller circles and then make bigger circles and then change the direction of circles. Feel your triceps stretching as you do so.

Q : 30 mountain climbers

For doing this exercise, get into the push up position. As you are in the position, raise your hips up. Bring one knee inward toward the chest. Now, move to back to the previous position while moving in the other knee. Repeat the process at a certain pace while noticing your legs getting off the floor at a certain point.

R : 20 tricep dips

Sit on any platform like a step of bench with your legs on the floor for this exercise. While facing forward, move your palm down and touch the surface next to your seat using your fingers. Lift your body up and go down from the seat with elbows back and knees bent. Push yourself back and repeat the dips 20 times.

S : 30 calf raises

Stand straight with your feet flat on the floor. Now, lift your heels off from the ground by standing on your tiptoes. Hold this position for some moments to feel a flex in your calves. Return back and raise your heels 30 times for completing the exercise.

T : 15 glute bridges

Lay flat on the floor on your back and bend your knees. Now, raise your legs and the hip using your heels. Keep your arms and shoulders connected with the floor. Raise your body and hold this position for a moment and then return back. Repeat this activity 15 times.

U : 30 crunches

For doing a crunch, lay on the floor on your back with knees bent. Place your hands behind your hand. Now, raise your head and hands up using your shoulder and core strength. Do not strain the neck. Bring the head down and do 30 crunches.

V : 15 walking lunges

Stand straight with your legs shoulder width apart. Now, take a step with your right leg while squatting down your left feet. Both the legs will be bent at 90 degrees. Return back of the initial position, walk with your left leg and squat down your right leg. Walk 15 times.

W : 20 frog crunches

Lay down on the floor with your knees bent. Now, place your hands behind your head. Raise the head using your core strength. While, you lift down the head, raise the legs upward straight without moving your torso. Repeat the exercise 20 times.

X : 0.2 mile run

Go for a short run. You don’t need to go outside from your house and may run around your home or in the backyard.

Y : 15 X jumps

Start by sitting straight with your legs placed shoulder width apart. Move down your left hand to reach left foot. Move back and then jump high in the air. Keep your knees aligned with the ankles. Repeat the exercise 15 times.

Z : 30 kettlebell swing

You may need a kettlebell for doing this exercise. Stand with feet shoulder width apart and knees slightly bent with the bell in your front. Move your hips back and reach toward the bell. Inhale and grasp the kettlebell. Lift the bell as you raise your body. Swing the bell again to the floor. Repeat the process 30 times.

Here is a spell workout you can follow. You can easily customize it according to your wish. For making this spell your name workout more fun, you can invite your friends and exercise according to your name. And, not just names, you can spell and workout over anything else. Spell your name workout is a mind blowing idea to get many health benefits. You will be able to easily complete a full body workout, burn your calories and enjoy a lot while exercising with spell your name workout. Try this great idea using the tips shared above and get ready to move toward a healthier you.

Benefits and Pitfalls Of Working Out Everyday- 5 Learnings From It

Working out everyday can improve your overall health and wellness as long as you are doing it right.

What is the one piece of advice you will give to maintain physical fitness if you ask anyone? Most of the time, the answer will revolve around prioritizing exercise in your routine.

A Man Working Out Everyday. — A man working out everyday.

Some of you get into the habit of working out every day, either at home, in the gym, or just going for a mile run seven days a week. But, gradually, you might start wondering how much exercise is good for your body. How much should I work out weekly? Am I doing too much, and is it safe?

Working Out Everyday Plan For A Fit Body

When you are working out every day, the most important ingredient you look for is balance. You should look for a balance in the level of intensity and length of workouts. Besides, that will ensure you are not stretching your body beyond limits. Even the US Department of Health and Human Services issues the physical activity guidelines for all adult Americans. They urge people to follow different types of exercises to maintain their health.

A moderate aerobic exercise for 150 minutes every week can help to maintain fitness levels. It can be done in 30 minutes for 5 days or around 24 minutes for 7 days. However, if you want to do vigorous aerobic activity, you can reduce it to 75 minutes per week. Whatever suits your lifestyle.

If you are doing strength training, then target two or more two strength training per week. But, there should be at least 48 hours of recovery time for your muscles.

The exercises should be in balance for older adults who are at higher health risk.

The exercise manual mentioned above may sound overwhelming for some beginners. However, you can always break down these workouts into smaller portions. For example, you can go for a walk or jog for 15 minutes in the morning and evening to complete your goal of 30 minutes of aerobic exercise.

Is It Bad To Workout 7 Days A Week?

The simple answer is no; it is not bad, but it is okay to work out every day of the week. But, you should have a plan before you start. You don’t want to overburden your muscles and make sure to adjust the intensity of your workout.

A couple jogging and working out everyday.

When you are making your workout plan, make sure you start with a simple warm-up. A gentle exercise and some stretching will help you to loosen up your muscles. On top of that, it will increase oxygen-enriched blood in your muscles. Do not go overboard with the exercises, as you can pull up your muscles, making them sore.

To add to this, you can finish off your workout stretches that will help prevent muscle stiffness. Make sure you reduce the intensity of your workout for the last five to ten minutes. It will cool you down and help you stay energetic at the end of the workout. There is a full-body everyday workout sample plan given below that will help you stay fit. You can make your own that suits your body and lifestyle.

Monday: Yoga, Bodyweight Exercises
Tuesday: Quadriceps, Calves, and Shoulders
Wednesday: Back, Biceps, and Wrist
Thursday: Chest and Triceps, and Core
Friday: Shoulders, Hamstrings, and Glutes
Saturday: Back, Biceps, and Wrist
Sunday: Core, Chest, and Triceps

What Happens When You Work Out Daily?

Working out every day for a month will bring in noticeable improvements in your body. The gains will not be anything spectacular, but marginal gains can be seen in your body. You may feel an increase in your strength and fitness levels. On top of that, you may be able to run longer distances and do a higher number of reps attributing higher stamina.

A girl doing crouches as working out everyday. — A girl doing crunches as working out everyday.

There is no doubt that exercises burn calories leading to weight loss. So, working out every day will help you lose more weight if you can sustain your workout routine for a longer time. However, the weight loss journey is a slow process. To see a visible change, you need to keep on the consistency and intensity beyond three months. With this in mind, it could work as a motivator factor and keep you positive throughout your weight loss journey.

Working Out Everyday Results Is What? Working Out Everyday For A Month

You may be wondering what will happen if I work out every day for at least a month. Working out every day for a month can help you shed around 4.5-5 pounds of weight from your body. Although, it is difficult to predict the exact weight loss because of the number of factors involved around weight loss.

A man working out everyday to develop muscles.

Your actual weight loss will depend on your weight, body type, diet you follow, type of workout, intensity, and the method you follow while doing it. To give you a perspective, you need to burn at least 3,500 calories to lose a pound of weight, assuming no change in your calorie intake.

Benefits Of Working Out Everyday

There are loads of benefits when you work out every day other than the apparent weight loss.

Regular Workout Improves Mood and Help You Stay Happier and Energetic

When you work out every day, then your anxiety and depression level drops. You feel energetic and also uplift your mood all day. Research has shown that endorphins levels are more likely to increase those who workout regularly. Endorphins help to induce positive feelings, which helps you to stay positive with life.

Working out everyday will improve your mood.

Reduce The Risk Of Chronic Disease With Regular Workout

The primary cause of the chronic disease is the lack of regular physical activity. Regular exercises have proven as a way to improve the health of your heart and insulin sensitivity. When you gain too much weight, you are prone to higher health concerns such as type-2 diabetes and heart complications.

Improve Your Brain Health And Memory And Also Better Sleep Quality

A regular workout can help you improve your memory and brain health. Exercises increase your heart rate, promoting the flow of oxygen and blood into your brain. In the long run, it helps you avoid chronic disease and improves your brain power and overall memory.

A person working out everyday to improve brain functions.

On top of this, a workout leads to better sleep by relaxing your body because of your tired muscles. Your sleep quality is better than before and thus makes you feel energetic all day long.

5 Learnings From Everyday Workout?

Working out every day can teach you a lot about body, mind, and life in general. Here are five key learnings

Consistency and practice can do wonders for your body. What you considered hard suddenly becomes easy with practice.

It is okay to take a break sometimes. If you understand your body and know it wants some time off, then it is good to take some rest from your schedule.

To test your ability and get out of your comfort zone makes you better as a person. It also helps to know your body’s limitations, and it may surprise you.

A girl learning a lot from working out everyday.

Stay in the moment and focus on the process, not only the results. If you can complete your reps with focus, weight loss is a byproduct of your process.

Do what suits you better and not follow others. Realizing everyone is different with varied capabilities and creating a plan according to your needs will help you progress.

Working Out Everyday Is Bad? Pitfalls Of Working Out Every Day?

Is 6 days a week workout too much? Working out 5 days a week too much? If you are doing a high-intensity workout, then you shouldn’t work out every day. Otherwise, some health complications can arise.

Your muscles feel sore and fatigued: Everyday workout may result in overburdening your muscles, causing physical burnout.

You face a lack of motivation: You no longer feel motivated if you repeat the same things repeatedly. It can result in you not feeling well to do exercises.

Physical Injury: If you push too hard, you may face some serious physical injury that may take some time to heal. You can damage your muscle fibers at a microscopic level. Without rest, it aggravates muscle damage.

It’s better to find a balance and workout plan that gives you enough rest to keep you engaged and motivated in working out.

Conclusion

Whether you are training for running a marathon or just adapting to a healthy lifestyle, it is essential to understand your body and adjust according to the need. However, it is easier said than done. Besides, knowing how much to work out every day and when to relax is not easy to guess.

A man going for his run as working out everyday.

Sometimes, you mistake your muscle fatigue and exercise burnout with the lack of motivation and procrastination, or vice-versa. Are you pushing too hard? Does working out every day help me in the long run? There are no straight answers to these questions, but you can delve deeper into knowing your body better. That will do a lot good for your lifestyle.

11 Benefits of Stretching – Why does Stretching Feel Good

Stretching is an activity that all of us perform without even knowing the fact that whatever we are doing comes under stretching. Most of us kick off our day by stretching soon after we wake up. We stretch casually whenever we are lying or sitting at the same place for a longer duration. And not just we humans, even animals follow the same.

Stretching is not just a casual activity but also a warmup before intense physical activities. It reduces the chances of getting injuries. Sportspersons follow stretching on a very serious note to avoid injuries. Stretching also helps in improving blood circulation throughout the body.

Stretching, an activity that has numerous benefits for individuals irrespective of their age, profession, gender, or any factor. Let us see why does stretching feels good and the benefits of stretching.

Insights on Stretching

Stretching is a full range body movement activity after some sort of inactiveness in the body. We often have a habit of stretching soon as we wake up. But ever imagined why does it feel so good to stretch when you wake up?

There is a simple science behind that. As the human body sleeps all the muscles and joints present in the body go to a state of rest. So, as soon as we wake up our body still has the muscles in the rest state for a longer duration. To make these muscles active and working again, we often stretch. These could be simple neck-rotations, both-sides stretch around hips or anything. But make sure, that you are not overdoing it as it may cause some damage if not done with proper care.

We often feel quite relaxed after stretching out ourselves. Hence, it is also one of the best refreshing and stress-busting exercises. It not just gives one the feel-good moment but also increases the blood flow in the muscles. The body flexibility also enhances by performing simple stretches. It is also advisable to consult your trainer or doctor before doing it if you have a persisting medical condition.

Here are 11 key benefits to take away from stretching:

Stretching helps in releasing stress.
It helps in improving body postures.
Reduces the risk of post-exercise pains.
It could reduce the chance of getting injured.
Helps in improving the range of motion of muscles.
Stretching also proves remedial in lowering the risk of acute back pain.
It helps in improving performance.
It can enhance circulation in the body.
Helps in making the body ready for intense physical activities.
Stretching reduces muscle stiffness.
It helps in lowering muscular tension and provides muscular relaxation.

Major Benefits of Stretching

Let’s take a deep look at a few of major the benefits coming from stretching.

Stress Buster: Stretching helps in easing out the stress what a person carries most of the time. Imagine you had a tough day at the office, just before going to bed you did few simple stretches and guess what? it’s all gone! You feel a sigh of relief and calmness. Stretching also activates the parasympathetic nervous system which again helps in releasing out stress.
Improving Performance: Stretching is a part of the routine for those who hit the gym regularly. Not just the fitness freaks but also sportspeople have special stretching training sets before jumping into their routine fitness activities. For instance, a bowler before starting his/her over prefers a wide swing of their arms or a few rotations. This small set of stretches help them to free up their bowling arm and also avoid any injury due to all of the sudden action.

Stretching helps in maintaining body posture

Better Body Posture: A general study claims that most people suffer from long-term medical illness due to wrong postures. Be it sitting long hours in the office or not providing proper support to your back and other body parts. They all can hurt in the longer run. A regular stretch is always advisable for people to cope up with this ailment.
Flexibility: One always dreams of having a flexible body, even at their peak ages. But, it’s a well-known fact that the aging process takes away your flexibility. Hence, to maintain this you must regularly follow stretching exercises which will slow down the natural phenomenon. This helps in leading a carefree life.

Examples of Stretching

Few examples of stretching activities one can follow on daily basis without many complexions.

Truck Rotations: These are specially curated stretches for those who spend most of their time sitting at a place. Here, the person has to hold the handle of their chair and twist in the direction of their hands. And this has to be done in both ways so that the back muscles which gets stiff with time get the relaxation.

Sitting for long hours at the same place can cause stiffness

Cobra Pose: Cobra pose or also widely known as Bhujangasana in Yogic science helps in stretching out mainly the chest, abs, and shoulder muscles. A person lying has to push their body with their hands in an upwards direction and hold this position.

Neck Motions: These are the most common set of stretches that almost everyone follows. Here, one has to rotate their neck in clock and anti-clockwise directions. Sometimes even an upward and downward movement of the neck falls under a simple stretch.

Slow neck rotations help in making you feel comfortable

Front on Stretch: These are also known as ‘forward bends’ or Uttanasana in yogic terms. Here, the person has to sit with their legs in front and try to bend their entire body and touch the feet with hands stretched. This focuses on the back muscle, the hips, and also the front body of the individual. Holding a position is again a key here as well.

Forward bend is all about holding the key position

Final Verdicts

Stretching can be made a routine by people of any age category. The best comes out of anything when it’s done regularly with some discipline. So, don’t wait to add this up to your To-do list. But do make sure that you are doing them gently and with proper care. There have been cases where people have overstretched and which has caused a body sprain and injuries.

As most of us seem to be always in a hurry to wrap up something. Make sure that you are not in the same boat when it comes to stretching. It has its own process which needs to be followed. Start off with a low-intensity stretch which would get your body going. Slowly give your body the feeling of stretching and that would definitely let you know why does stretching feels euphoric?

Stretching is just a feel good activity which soothes you

The feel-good factor behind stretching will always motivate you to do it as much as you like it. It also helps in improving your circulation. It increases the amount of blood the heart pumps significantly. In short, stretching is a long-term return scheme in which you can invest confidently. Most of these stretching exercises can be performed without any equipment which makes it pocket-friendly as well. There are stretching exercises that are performed using some equipment like stretch bands, foam rollers, leg stretchers, etc.

So, it’s your time to take a call on adding this beautiful part into your life. It has a lot to offer you when it comes to helping you out in leading the best life. Before peeping in do make sure to consult your medical expert if you have any existing medical conditions. A one-take solution to the most common problems among people. Don’t wait, just stretch out!

11 best post workout shake for weight loss

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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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

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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.

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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.

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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

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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

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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.

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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.

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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!

Isotonic Exercise – Examples and Benefits

Exercises are the best way to keep a human body fit and going in the long race of life. Studies claim that doing frequent exercises not just boosts our physical wellness but also plays a vital role in maintaining our mental wellness. Isotonic Exercises are the ones which are one of the most widely followed exercises in the world. The word isotonic comes from the Greek language. The word ‘iso’ means equal and ‘tonic’ refers to tone. Thus, the overall meaning of the exercise lies in its name. The only reason for this to be so popular among people is due to their ease and rapid impact on individuals. People who follow isotonic exercises see the results of it in a really quick succession of time.

Exercise is the best way to keep yourself going

Isotonic exercise majorly involves the shortening of muscles while lifting some load/weight. It is one of the best ways to achieve a muscular body. There are two forms of isotonic contraction,

Concentric Contraction
Eccentric Contraction

Bicep Curls are the best example to understand Muscle contraction

In concentric contraction, shortening of muscles takes place, while in eccentric contraction we see the lengthening of the muscle. To understand this better, let us take an example of bicep curl work out with dumbbells. So, whenever a person lifts the dumbbell from a straight low elbow to an angular bent, we observe that there is a muscle contraction or shortening which refers to the concentric contraction. When the bent elbow carrying some weight is again brought back to a low straight position, at that time muscle elongation takes place which is the eccentric contraction phenomenon.

Examples of Isotonic Exercises

Most of the isotonic exercises come under aerobic exercises such as jogging, running, walking, swimming, dancing, etc. These aerobic exercises are easy to perform. It helps a person to get an entire body workout by performing any one of them. Since they involve a lot of body movement hence it is often not recommended for patients who are having any injuries or who have restricted body movement due to any medical condition. Let us take a look at few more isotonic exercises in detail,

Commonly Pefromed Isotonic Exercises

Pushups: Pushups are a worldwide followed exercise that doesn’t even require any equipment to perform. One can do it easily anywhere, anytime. It majorly helps in building strength around the arm region and shape up the chest zone.

Pull-Ups: Pull-ups are another wonderful example of isotonic exercises. Here we require a bar raised at some height and people try to pull up their body using their arm strength. This is again mainly helps in building arm region muscles.

Lunges: Lunges are the best set of exercises when it comes to working out for thighs and glutes. These are often done by carrying some weight in the hands and doing a back and forth motion of the body. It also involves bending it on alternate knees. So, this is also considered to be a remedial isotonic exercise for the knees.

Burpee or Squats Thrust: These are some of the most challenging exercises which require a lot of effort to perform with perfection. It often gives fruitful results in a shorter duration of time. Burpee can be full or half. Full burpee pushups carries out in the lower movement, whereas in case of half burpee involves just hopping and holding plank position momentarily. These are the perfect example of isotonic exercises for hips that help in maintaining the shape of the hips and also the posture.

Jumping stage in the Burpees exercise — Hopping stage in the Burpees exercise

Benefits of Isotonic Exercises

Isotonic exercises are one of the best in business when performed with proper discipline. It has a great overall impact on an individual’s health and often shows results in a very short time. Here are a few benefits of these exercises;

Isotonic exercise requires no extra equipment in performing most of these exercises, which makes it easy to practice and cost-effective.
These exercises help in building muscular strength. Performing isotonic exercises helps in enlarging the muscle cells and thus helping them to become strong enough to increase their weight training levels and lead towards healthy muscles.
Many scientific studies have proven the fact that isotonic exercises help in better cardiovascular health. One should have small running or jogging exercises to keep your body pumped up.
Since these exercises involve body and muscle movements hence they improve the quality of life of individuals who performs them by enhancing their overall health improvement.
They also help in improving bone density and reduce the risk of heart diseases. So, this is an investment for the future, since with time our bone starts to become fragile and less dense.

Final Verdicts

Any form of exercise which is performed on regular basis gives the best outcome for the body, it may be slow or fast, but benefits are evident and a part of it. One must be consistent enough in following a routine practice of these exercises. People often have multiple thoughts running in their minds which makes them feel low at times, but, remember there is nothing more important than your health. These isotonic exercises not just make your muscle stronger or only made for building you as a superhero, but also helps in maintaining mental wellness which is the most tedious task these days. A general survey conveys the fact that the majority of the people are suffering from heart diseases and quite a few are losing their lives as well in a very younger age proves the fact where are lagging.

Regular isotonic exercises reduce the risk of heart diseases by almost 20 to 25 percent. It is one of the best in terms of rejuvenation of minds. Many rehabs care, follow isotonic exercise as a part of the routine for the people. It repairs the muscle damage it also enhances the range of motion of the individual. Do consider taking bits of advice from your medical experts if you are someone suffering from an injury or under any medical condition. For the others, it’s just a remedial practice that can lead you towards not just looking fitter but also younger. So, don’t wait for anything, go and beat the time. Stay Fit and Stay Motivated!