Burpees are one of the hardest, most intense parts of a workout session. This sweat-inducing, explosive four-step movement involves squatting, thrusting, getting into a plank position and jumping. “It is a full-body exercise that helps develop muscle strength and burn calories,” says Kamal Chhikara, owner and head coach of the Reebok CrossFit Robust gym in Delhi. It engages all the major muscle groups like the arms, chest, quads, glutes, hamstrings and abs.
Our experts list some of the additional benefits. But do remember, if you’re new to exercise in general or 40-plus in age, don’t start it without a trainer—you could get injured.
Good for weight loss
The key to fat loss is keeping the heart rate high long enough to burn stored fat, says Vesna Pericevic Jacob, a fitness expert and founder of fitness centre Vesna’s Alta Celo in Delhi. “The burpee demands all your strength and power, utilizing the muscles from your feet to the neck and shoulders,” she says.
Continue reading “7 reasons to add burpees to your exercise routine”
Shifting to a new city comes with its own set of hassles. You have to find a place to stay, haggle with apartment owners, disclose personal information like whether you eat meat, stay out late, and how much you earn. Then there’s Wi-Fi, air conditioning, cable TV and other services to take care of. And that’s just the beginning. From getting furniture to figuring out food and modes of transport while handling work in a new city, the process can bog you down completely. We list a few apps that can help ease the transition.
Find a place to stay
Do you eat meat? Are you married? How long do you plan to stay? Save yourself these and other probing questions by simply renting an apartment from an online home rental company like Nestaway (Android, iOS; Nestaway.com). Search a place, visit it, pay a token amount to book it and move in. The house is furnished, with a ready kitchen, appliances and Wi-Fi, so you just need to carry your suitcases. Nestaway is available in Bengaluru, Delhi-National Capital Region (NCR), Hyderabad, Pune and Mumbai. Grabhouse (Android, iOS; Grabhouse.com), a Quickr company, provides services in these areas as well as Kolkata and Chennai. It offers what they call cocoons, aesthetically done apartments. Bengaluru also has the option of RentMyStay (Android; Rentmystay.com), which rents out furnished flats on a daily or weekly basis, for up to 11 months. Continue reading “Shifting? Get help from a smartphone”
You party late into the night, fill yourself up on snacks and drink one cocktail after another. Before you know it, you are feeling bloated and your stomach is hurting. Don’t worry, says Deepshikha Agarwal, dietitian and sports nutritionist based in Mumbai. “Drink plenty of water with ginger or fennel every 2 hours or sip on green tea or tulsi water for a day to reduce the bloating,” she adds, cautioning against over-exercise. Instead, for a few days, improve your diet with complex carbs, fibre, protein and eat smaller portion sizes. And instead of tossing and turning all night or waiting till you have to go to a doctor, heed these tips from experts.
Chew on ginger
Add two pinches of dry ginger powder or a tablespoon of ginger juice to a glass of warm water and sip on it. “Ginger fires up your metabolism and eliminates distention and uneasiness and detoxifies your body,” says Suvarna Pathak, dietitian at the Nanavati Super Speciality Hospital in Mumbai. Or squeeze half a lemon in a glass of water. You can also make a decoction by boiling half an inch of ginger in two cups of water. “Boil on slow flame till it reduces to one cup and sip on this tea,” says Shikha Nehru Sharma, managing director, Dr Shikha’s NutriHealth, a nutrition clinic in Delhi. Continue reading “Get rid of stomach pain through natural ways”
Disappearing status updates are the new thing to do over on Facebook and Instagram. Even Whatsapp makes sure they stand out. We give you some tips on how to use the disappearing status update on all three social networks.
Why you should do disappearing acts
First made popular by the Snapchat app, disappearing status messages are all about instant emotions—what you’re feeling, seeing or experiencing—expressed through a combination of pictures, videos, GIFs and illustrations, with a 24-hour expiry time. Social networks such as Facebook and Instagram highlight such status updates to make them stand out from the regular ones that you see on your timeline. Messaging platform WhatsApp has a dedicated column in the app, while Instagram and Facebook show the Stories updates in the row along the top, highlighted with a red circle around profile pictures. Using it means your profile becomes top-of-recall on someone’s timeline. It is perhaps a good way of gaining followers.
Tell a story
It could be the story of how your day is going, where you are working, what you’re attending, seeing, eating, or just anything funny. The best status messages push users to see more updates. Play with posts to tell a story about something. Pictures or videos of a concert or sports event, behind-the-scenes at a party, tutorials on a skill set you know best, or a series of genuine personal questions to which your followers can respond privately.
Have some fun
There’s a reason why disappearing status messages offer mixed media. Continue reading “How to rock disappearing status updates”
Inspired by the training given to those who join the Armed Forces, boot-camps are high-intensity workouts that deliver specific results. “It’s primarily an outdoor group activity where a cluster of people who have the same goal join together,” says J. Keshav, owner and president of BootCamp Chennai, whose 12-week outdoors boot camp costs Rs12,300. The goals of a boot camp could vary, from weight loss, building stamina and endurance to general fitness, stretching, toning or strengthening muscles.
“In one word, it’s roughing it out,” says Bengaluru-based Wannitaa Ashok, an expert in body transformation. “A full-body cardio and strength workout that’s very effective for weight loss,” she adds. It can help increase lean muscle mass, and build muscular and cardiovascular endurance and strength while improving overall coordination and balance, she explains. An important aspect of the workout is limiting the rest time between each move, so the heart rate goes up and you burn calories faster. “You do circuits of intense exercises for about 30-60 seconds each, pausing for only a few seconds between exercises,” says Vesna Pericevic Jacob, wellness expert and founder of Vesna’s Alta Celo, a wellness clinic based in Delhi. The idea is to schedule challenging workouts that push you to your limits, improve your fitness levels and burn calories faster.
The fitness level required
Most fitness trainers know that people who come to them are rookies, so they scale the activities around the group’s requirements, says Delhi-based Kamal Chhikara, owner and head coach at Reebok CrossFit Robust. Continue reading “Everything you need to know about a bootcamp workout”
Feel you are addicted to social media? Here are the signs to look out for and what you can do about it.
Notifications are taking over your life
Brr. Boing. Beep. Your phone keeps calling, blinking, beckoning you, and you oblige again and again, while you’re studying, working, eating, dating or sleeping. It’s stressful and you have Fomo (fear of missing out) attacks in the middle of the night, when you wake up to check yet another beep. A study, conducted by a team of professors from the University of Southern California, US, in January 2016 and published in the journal Psychology Reports: Disability & Trauma, looked at people’s brains while they surfed social media and found that they responded to notifications much faster than they did to traffic signals. Ofir Turel, the professor who led the study, rated the need to check almost as high as cocaine addiction.
Change it: “We speculate that addictive behaviour in this case stems from low motivation to control the behaviour,” Turel said in a press release. Try switching off all push notifications on social media apps. Head to Settings>Notifications>Off for each application. This way, you will have to make the effort to open an app to see the notifications.
The 11th Like makes your day
Getting more than expected likes on Instagram and Facebook can give you a high—and you may feel depressed if the response is tepid. According to a report by Britain’s National Health Service, released in September, social media posts are responsible for a spike in depression and anxiety in a quarter of women aged 16-24. Continue reading “7 signs that you are addicted to social media”
Want to slow down ageing? There is a way. We break down some nutrients that can help you stay agile and young.
Slow down ageing: Infuse turmeric in milk
That old granny tale about drinking milk with a pinch of turmeric actually works. “Having a pinch of turmeric with milk daily (for an adult) makes your skin shine as turmeric has antibacterial and anti-fungal properties,” explains Sawant. A study published in July 2014 in the PLOS Medicine journal proved that curcumin, the powerful anti-inflammatory and antioxidant chemical in turmeric, protects the shortening of telomeres, keeping the cells younger. “When had in raw form, turmeric helps in fighting against bacteria and in blood purification,” she says. Those who are lactose-intolerant can have turmeric with water, even honey. The idea is to have it in raw form, as cooking reduces the effects of curcumin, adds Sawant. Continue reading “Slow down ageing through what you eat”
The flowers are blooming, the grass is lush and green. The allergy season is here and some of us will start sniffling and coughing. “Spring brings with it flowers, fragrances and allergen pollen,” says Shikha Sharma, founder and managing director of Nutri-Health, a wellness clinic in New Delhi. When you come in contact with allergens, be it dust, smoke, pollen, pets dander, insect sting or even a strong smell, your immune system responds hyperactively, making you cough, sneeze or wheeze.
It’s the allergy season
“The irritating dry cough is difficult to control as it is a result of airway hyper-reactivity to allergens,” says Zafar Ahmad Iqbal, consultant, pulmonology, sleep and critical care, at the Fortis Hospital in Mohali. Throat allergies can lead to muscular chest pain, throat pain, wheezing and, in some cases, breathlessness and difficulty in swallowing. The best-case scenario is to pinpoint and avoid the allergen that triggers your cough, but this may not always be possible. “If it becomes severe or lasts for more than two weeks, it might not be allergic in nature,” says Dr Iqbal. “It could be bronchial asthma and you might need a doctor.” If you keep getting a sore throat, however, you should start gargling in the mornings with warm salt water to protect yourself in this season, suggests Sharma. “Gargling pulls out fluids from inflamed tissues in the throat, loosens thick mucous, and removes allergens, bacteria and virus from the throat,” says Sharma. As the mucous thins and the bacteria clears up, your throat will feel better. So before you ravage your body with another anti-allergen pill, try these natural ways to get rid of those constant wheezes.
Shy away from all things floral
Continue reading “Natural ways to get rid of springtime allergy”
If you wish to be involved with the process of your government, as any citizen should, you do not necessarily need to wait for the UMANG app. There are already many apps that allow you to ask questions, offer suggestions and get involved in government initiatives. Till the government comes out with UMANG, we suggest a few other apps you can try.
Participate in policymaking
Are you very vocal about government policies? If yes, head to MyGov (free on Google Play, Mygov.in), an online portal of the Union government where different departments seek suggestions and advice. Over the last year, the site saw discussion on ideas such as simultaneous elections and open data use licence and invited suggestions on a draft policy note on value capture finance. It also allows you to take part in logo-making and design competitions. If you want the Prime Minister to talk about an issue on his ‘Mann Ki Baat’ show, you can give your ideas on this site. So just log in and air your ideas.
Since its launch, the app has seen more than 500,000 downloads, though it is a bit slow to load and hasn’t been updated since 2015. The website offers the best experience.
File an RTI
Continue reading “Report a bribe or file an RTI – All through your phone”
Whether it’s finding a sports partner or places to play, your phone has it covered with smart sports apps. During college, Gururaj Upadhya was a badminton champion. But once he started working, he left sports behind. “After 10 years of work, I wanted to pursue badminton again,” says the 37-year-old chartered accountant from Bengaluru. Expensive club memberships would have been a waste, given that he was travelling a lot. This is when he came across Playo, an app that connects people who play sports. He not only found sports mates but also badminton courts he could book at an hourly rate. Upadhya now plays four times a week, hosts badminton matches and runs a 70-people badminton group within the app.
If, like Upadhya, you want to follow your passion for sports, here are some apps that can help you find a place and/or a partner.
Continue reading “Must-have sports apps for sports lovers”