The boot camp workout

Here’s everything you need to know about the boot camp workout, the  military-inspired exercise routine. 

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. 

Boot-camp: The fitness level required

Photographs by Nathan G/Mint
Boot-camp training helps build strength, agility, speed and flexibility. Photographs by Nathan G/Mint

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.

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Report a bribe or file an RTI – All through your phone

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

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Must-have sports apps for sports lovers

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.

Spyn

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The 8 best translation apps for travellers

What are the best translation apps for travellers? When Douglas Adams invented the Babel Fish, “a small, yellow, leech-like odd thing” that would help you instantly understand anything said in any language in the whole wide universe, in The Hitchhikers Guide To The Galaxy, little did he know that 39 years after the radio comedy was first broadcast, such technology would actually  exist. New devices and updated translator apps are making it easier to understand a foreign language and are much simpler than “plugging in a fish into your ear”. Though the technology of machine translation still needs the wrinkles ironed out, it’s fun to try out some of these apps and devices when you’re travelling. Here’s a list of some of them. However, do expect errors and misunderstandings—up to 40%, in fact.

WayGo 

Heading to China, Korea or Japan and want an app to read the signboards and menus for you? WayGo fills this need by giving you the English translation for street signs, menus or anything that you point your smartphone camera at. All this without the use of the Internet.

Free for 10 translations per day and a one-time payment of Rs418 for the Pro version. Available in Google Play and App Store. Waygoapp.com.

iTranslate voice  

iTranslate Voice 3 translates conversation between two people using smartphones. So if you’re speaking to someone in Spain, you hear English, and the other person hears you speak Spanish. The feature, called AirTranslate, needs two people talking on two iOS devices. Last updated in December, the app also offers text-to-speech, offline and text translation in 40 languages.

$6.99 (around Rs480) in Google Play and App store. Itranslatevoice.com.

SayHi 

Talk into your iOS devices and hear what you’ve said in a different language. SayHi is designed for instant communication. You can have a conversation with anyone without switching languages, even type rather than speak. The app works for around 40 languages, including Arabic, French, Italian, English and Spanish.

Free in App Store. Sayhitranslate.com. 


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Five signs that say you might be depressed

You’ve been sad for a while now. At first you think it’s just a phase, you lose interest in everything, don’t want to eat, are forgetful and lack motivation. According to World Health Organization research, updated in April, an estimated 350 million people of all ages suffer from depression. “Depressive episodes could be mild, moderate or severe in intensity based on the nature, extent and duration of the symptoms,” says Sameer Malhotra, director, department of mental health and behavioural sciences, Max Super Speciality Hospital, Delhi. “In severe episodes you can develop extreme behavioural changes from a high phase of mania to a low phase, become deluded or encounter hallucinations where you can’t stop listening to negative voices in your head.” Biological symptoms include weight loss, disturbed sex drive, a loss of appetite and interrupted sleep. To some extent, a healthy lifestyle can help prevent depressive symptoms, says Dr Malhotra. “Follow a regular sleep-wake schedule, do regular exercise, have a nutritious and balanced diet, engage in creative hobbies and stay away from drug and alcohol abuse,” he says. Continue reading “Five signs that say you might be depressed”

Make time travel with time-lapse video apps

A sunset crunched in 3 seconds. A party shortened to a few minutes. Time-lapse videos used to be a pain to shoot but now with smarter apps they’re as simple as, well, taking a selfie. Here are a few apps to turn you into a video pro.

Hyperlapse

If you’re an Instagram workhorse, Hyperlapse is the app for you to capture a speedball video. The app smoothens hand-held videos using a fantastic image-stabilization software that uses data from your phone’s gyroscope to measure and remove frames that are shaky. Run, walk, jump, fall, drive and take a video and get a cinematic feel without lugging around a selfie stick or a tripod. All you need to do is hold the phone camera up, shoot a video, choose how fast you want it to go (it can speed up your videos up to 12 times)and upload. The only downside of the app is that it is available only on iPhones.

Free on iPhone and iPad. Hyperlapse.instagram.com

Microsoft Hyperlapse

One of the few apps to create timelapse on Windows Phone, the Microsoft Hyperlapse Mobile comes with a simple, easy-to-use interface. It offers 32x speed, so you can crunch hours of videos into a few minutes. And you’re not limited to just the app. You can import any video, taken anywhere and speedball them up. What we also loved is that it can record 1080p videos. That’s pro- quality video for free and just right to be seen on the biggest screen in your home. This app can also stabilize videos, though that happens only if you choose 1x speed.

Free on Windows Phone and Android. Research.microsoft.com

Framelapse

Build by Noida-based computer engineer Nishant Singh as part of his project in the last year of his B.Tech course, the app comes loaded with features to take a hyper video. You can adjust the frame interval, speed, zoom, autofocus, adjust white balance, choose the front or back camera, set video resolution and take a video in landscape or portrait. You can also set up a video duration to stop recording automatically. So just place it in a corner of a party and let it do all the work while you mingle. The Pro version, which costs $2.99 (around Rs204), has added advance functions like sleep mode that reduces battery drain while recording and customization of the length of the video, exposure and frame interval.

Free on Android. Neximolabs.com


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Can’t sleep? Give your phone some snooze time

Log out of your email and apps and keep your smartphone on silent mode to improve efficiency, concentration and sleep. Here are some  benefits of keeping away from your smartphone at work.

You’ll get more sleep

Feeling fatigued or exhausted at work? Using a smartphone after 9pm increases the possibility of you being less engaged at work the next day owing to reduced sleep and anxiety, according to a study by the University of Florida, US, that was published in the Organizational Behaviour And Human Decision Processes journal in 2014. The blue light that smartphones emit interferes with the production of melatonin, a chemical that helps you fall and stay asleep, the study explains.

“Sleep is getting compromised because people sleep with their phone on the bedside, messaging, answering calls, constantly working their brain,” says Amitabh Saha, consultant psychiatrist at the Max Super Speciality Hospital in Vaishali, near Delhi, who does not own a smartphone. “At night, your body and mind are 90% switched off and so get servicing. If you don’t give them snooze time, you’ll get fatigued or burnt out.” He suggests keeping the phone away from the bedroom at night. Continue reading “Can’t sleep? Give your phone some snooze time”

8 things to do while stuck in traffic

If you are reading this while you are stuck in traffic, here’s what you can do.

Be patient

One of the stress triggers is impatience. Having to wait for the traffic to move or dealing with the mistakes of other motorists on the road can lead to resentment, anger, road rage, all culminating in stress, a deadly disease, says Samir Parikh, director, department of mental health and behavioural sciences at the Fortis Memorial Research Institute in Gurgaon, adjoining Delhi.

The first step to counter this is to accept traffic jams as something beyond your control. “Ignore it, wait patiently to get out of it, or listen to music. If you’re upset, talk to someone, do some breathing exercises, distract yourself to stay calm and relaxed,” he says. Remind yourself that you’re not the only one stuck.

Connect and meditate

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What not to do on your office PC

Whether it’s buying groceries online or downloading porn, your company can track your data. Here’s what you should definitely not do on your office PC.

Porn’s the obvious one

Just because you’re opening the website in the Incognito mode of your browser (Chrome, Firefox, etc.), or it’s really late in the night, or you’re in another country, don’t think you’ll get away with browsing porn on company devices, even if you open the site for a few minutes. “Any inappropriate website, especially porn sites, will get you fired,” says Chaturvedi. Sometimes, you might have to face legal action too.

Don’t connect a USB

Never connect an external hard drive or a USB to the office PC that is connected to the company’s network, even if it is to only transfer your favourite music on to the device or to transfer files to take back home. Anything that can bring or transfer data from outside the network, such as USBs, CDs and Bluetooth, is a threat to the company—it could bring in a deadly virus, leak sensitive data to outsiders or transfer illegal data to the machine, making the company vulnerable to a lawsuit, says Chandrachoodan. “Usually, the company admin would have a software in your laptop that would alert them when a USB drive is plugged in. If you do, they would typically want to know what you did with it,” he adds.

Abstain from shopping

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Seven quick and nutritious breakfast fixes

Looking for a recipe of a perfect breakfast? Most traditional Indian meals, like poha, upma and idli, are high in starch and calories, which is great if you need a shot of energy— but what you also need is a healthy dose of protein to keep you going for the day. Choose what Madhuri Ruia, founder of Integym, Mumbai, and a Mint columnist calls “first-class proteins”. “Egg white, paneer, chicken or fish ensures balance in blood sugar and insulin levels,” she says. And when it comes to carbohydrates, adds Ruia, “opt for grains like oats, muesli, nachni (finger millet), bajra rotior multigrain roti, which give you energy but keep you feeling full for longer”.

The body needs essential nutrients like calcium, iron and vitamin B, as well as protein and fibre in the morning, says Shikha Sharma, founder and managing director of Nutri-Health, a Delhi-based wellness clinic. She says an ideal breakfast should be split into three parts: “One-third should be carbohydrates, another third should be filled with proteins and the remaining portion should be fruits and vegetables.”

It is also good to add variety to your plate. “It’s like exercise. If you keep doing the same set of exercises again and again, your body stops responding,” says Mumbai-based sports nutritionist Deepshikha Agarwal. A variation will ensure you don’t get bored—and that you consume different types of vitamins and minerals.

Agarwal suggests choosing between idli-sambhar with fruit, milk with cornflakes, vegetable poha, pancake with a milkshake, or a vegetable omelette with a bran muffin and orange juice.

7 RECIPES THAT ARE EASY TO MAKE

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