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.

Continue reading “The boot camp workout”

Say goodnight with sleep apps

Sleep apps can at best help you discipline sleep habits, not tackle disorders.  There are many sleep apps that claim to use the accelerometer, microphone and camera in your phone to record the quality of your sleep, using sleep graphs to show how you slept, but all of them use average sleep patterns. This is based on the idea that interrupting the wrong sleep cycle—when you’re in slow-wave (deep sleep) or REM (dreaming)—can result in a sense of fatigue.

Image result for sleep apps

But a study published in June in Preventive Medicine Reports, which screened 369 sleep apps available on Android and iPhones, analysed the most popular apps and found that while most help users set sleep-related goals, track and manage their sleep, and even offer white noise or guided meditation, few make use of other methods known to help the chronically sleep-deprived.

“There weren’t a lot of apps that had any information about the benefits of sleep, mentioned health risks associated with not getting enough sleep, and recommended the amount of sleep someone should get on a regular basis,” said Prof. Diana Grigsby-Toussaint from the University of Illinois, US, who led the research, in a press release.

Sleep apps can be useful in disciplining your sleep 

While you can use sleep apps to regulate and discipline your body clock and sleep cycles, you shouldn’t make the mistake of believing these can help you tackle sleep disorders.

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Post 35? It’s never too late to start exercising

You’re post 35 and you’ve finally decided to start exercising? That’s great news. For exercising regularly can reduce fat, stress and cholesterol, improve body functions, prevent diabetes and boost self-confidence, says Ali Irani, head (physiotherapy and sports medicine), Nanavati Super Speciality Hospital, Mumbai. The tricky part, however, is to ensure that your routine is safe, painless and enjoyable, especially if you are above 35. “It’s best to keep yourself low on intensity and duration initially, especially when you’ve never done it before,” he says.

Our experts suggest ways to make sure you keep moving, steadily and steadfastly.

Keep small, realistic goals

Want those six-packs? It’s possible, but you need to be patient, for it won’t happen immediately.

Continue reading “Post 35? It’s never too late to start exercising”

8 gadgets to make air travel more comfortable

One of the most annoying aspects of air travel is just how loud everything seems to be, especially when you’re trying to sleep. There’s the quiet but insistent hum of the aircraft, which becomes a rumble the further you are from the cockpit. Then there are people talking, laughing, babies crying, cold blasts of air, and the sharp thuds of washroom doors. Technology can help you shut off some of this noise.

Google Daydream view comes with a soft wearable design that is lightweight and designed to fit comfortably over most eyeglasses.
Google Daydream view comes with a soft wearable design that is lightweight and designed to fit comfortably over most eyeglasses.
Continue reading “8 gadgets to make air travel more comfortable”

How to protect your eyes

Your eyes are getting no rest from screens. Here’s how to protect them

An average Indian office-goer spends 6-8 hours daily looking at computer, mobile or television screens, says P. Suresh, consultant ophthalmologist at Fortis Hospital, Mumbai. “The figure is worse for IT professionals or people who use computers for work, as they spend 12-16 hours in front of screens .” That’s more than half a day spent gazing at a screen, glued to a laptop or a smartphone.

“It is like running on a treadmill all the time. You’re not giving any rest to the muscles of your eyes”

Dr P. Suresh

Continuously gazing at a screen causes stress, “leading to eye fatigue and strain, with symptoms like headaches, itching, blurred vision, red eyes, burning sensation, heavy eyes and, sometimes, difficulty in focusing”, says Parul Sharma, senior eye surgeon at Max Eye Care, Delhi.

If you think taking a break from your computer and WhatsApping will make a difference, it won’t. The closer you are to the screen, the more you strain your eyes.

So what should you do?

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7 reasons to add burpees to your exercise routine

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.

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Shifting? Get help from a smartphone

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”

Get rid of stomach pain through natural ways

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”

How to rock disappearing status updates

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”

Everything you need to know about a bootcamp workout

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”