The untapped fitness device that have enormous health benefits

rowing machines

A rowing machine also referred as an indoor rower, is an equipment used to bring some action for watercraft rowing for the purpose of working out or training for rowing.

Contemporary indoor rowers are referred as  Ergo-meters –a gadget which measures the amount of energy used during a rowing exercise. The indoor rower has a scale that measures the amount of work you perform during the entire rowing exercise.

Rowing machines are one of the fitness types of  equipment you might have come across in the gym or other workout areas and currently, you can find them in homes too.

Exercising using rowing machines is the modern way of workout to make your body sweat and lose weight or shed the unwanted fat. As technology advances, you get workout styles with more accuracy.

Ideal for strengthening and toning of muscles, increasing stamina and losing weight, the rowing machine is a game changer. Working out with the rowers targets most of the major muscle groups and helps to build your upper and lower body.

Besides, rowers help your lungs and heart to work properly by providing a great aerobic exercise. Check out a list 7 of benefits of using rowing machines below:

1. Weight Loss

Working out on a rower regularly is a great way to tone muscles, burn calories, and increase your energy levels. A rowing machine exercise can burn up to 600 calories in just an hour, which is quite effective compared to several others home fitness pieces of equipment.

If you combine rowing workouts with a healthy diet, you will achieve your fitness goals in no time.

Improves Cardiorespiratory System

Rowing machines improve the ability of your lungs to supply oxygen to the heart, blood and other parts of your body. Lack of cardiorespiratory exercises can lead
to heart diseases.

The best part is that enhancing your aerobic exercises is possible in short intervals, so it does not take too much time on your day’s schedule. You only require 10 minutes of serious high-intensity workout or just 30 minutes of consistent exercising –on a rowing machine.

3. Offers Low Impact Workout With Excellent Results

Whether it is recreational or competitive rowing, use of rowing machines is exceptional because they help in exercising all the main muscle groups. From your arms to your back and legs are all involved in rowing. Furthermore, rowing is a low-impact workout which provides great results.

4. Improves Muscle Strength

The muscles that are mainly used by rowers are the quadriceps – the muscles on the front part of your thigh. The muscles are essential for stretching the knee and also acts as hip flexors, which helps you to make leg movements. When your quadriceps are strong, workouts and activities like jogging, squats, and walking are done effectively with more strength.

5. Reduces Stress

The consistency associated with the use of rowing machines together with the outdoors atmosphere has a way of reducing stress and leaving you more relaxed.

6. Enhance Joint And Muscle Mobility

Rowing activities involve several different joints and muscles without causing any strain, making this activity perfect for individuals suffering from osteoporosis or arthritis. During rowing, the joints and the muscles experience a lot of movements which reduces stiffness and enhances flexibility. If you are living an inactive life, try loosening your joints and muscles by using a rowing machine at a controlled pace for about 20-30 minutes.

7. Stabilizes The Entire Body

Using a rowing machine requires the neutralizer and stabilizer muscles, these muscles help you to avoid falling and maintains balance. In addition, such activities help your trunk or core becomes stronger and capable of handling off-balanced motions.

Conclusion

A rowing machine can help improve your overall health. You do not need long-distance runs for you to keep fit or to achieve your fitness goals. Frequent rowing workouts are perfect if you are looking to reap maximum fitness benefits.

The rowing machines do not strain your joints and back, making them the perfect fitness equipment for both experts and fitness enthusiasts.

5 healthy tips for working people

Most white-collar jobs demand long working hours. This can be physically and mentally draining. According to experts, there is a lot you can do for a healthier workplace. In this article, we have summarized for you an all-inclusive guide on 5 healthy tips for working people.

Choose the best and comfortable work boots

The importance of work boots cannot be understated. Once you wear the right pair of boots, you’ll be protecting your feet from different hazards. The boots should protect you from cold temperatures, exposed nails, slippery services and electrical charges. In addition, they should give your feet enough support and comfort.

Watch your sitting posture

Poor working posture can be detrimental to your health. It can damage your spinal structure or result to serious back pain. To maintain a balance between strengthening and stretching your muscles, you should consider some ergonomic changes. First, you should keep your monitor at your eye level. Make sure you sit close to your work station. Secondly, align your hips, shoulders and ears in one vertical line. If you are working on a task when standing, you should distribute your weight evenly on your back and the front part of your body.

Take a healthy diet and drink adequate water

A healthy diet should have the right blend of nutrients and minerals. Try to minimize the intake of snacks your co-workers place on the table. They are likely to add a lot of calories in your diet which can lead to unwanted weight. Instead of taking three larger meals, just take a few portions four times a day. This will ensure your body’s metabolism remains active. You should also incorporate fruits in your meals and drink a lot of water.

Turn your workspace into a workout space

Most people focus on their work for long hours, and they are not fully aware of the negative impact this has to their health. If you don’t have time to go to the gym, you can do some exercises right in your office. For instance, you can keep resistance bands or a small set of dumbbells. On the other hand, you can squat to keep the abdominal muscles tight and maintain the right posture. You can substitute these exercises with press-ups. Although the exercises may not be strenuous, they will help to keep your organs into better shape. After work, it’s recommended that you develop a culture of doing some helpful exercises like walking.

Get enough rest

Resting helps to relieve stress and tension you experienced during the day. In fact, a simple 30 minutes rest can do wonders. Medical experts recommend that you should not work for long hours without some occasional breaks. The same applies to sleeping. Although some consider sleeping as waste of time, it isn’t. Studies have shown that, lack of enough sleep is linked to reduced immune system functioning, increased risk of heart disease and depression. Enough sleep helps to recharge your body for the next day.

When working in a busy office, it can be hard to manage your workload while at the same time stay on track with your health goals. However, when you follow the above tips, you’ll live a healthy life while working for long hours.

 

Healthy eating for a healthy life!

Healthy eating is not so hard if done in the right way. Healthy eating is not deprived eating or being unrealistically thin. It is a fact that eating more calories and burning lesser will lead to weight gain and vice versa. Healthy eating is all about possessing good amount of energy, feeling great, stable mood and maintaining healthy. Following some basics of nutrition will enable to provide healthy Nutrition.

Tips for healthy eating:   

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SONY DSC

 

Set your target: Take small steps and change gradually.

Maintain moderation: Do not count calories while eating. Make your diet tasty, fresh and colorful by including healthy eatables and ingredients. For instance, include salad, use olive oil instead of butter, restrict amount of salt and so on.

Balance the diet: Try to combine proteins, carbohydrates, fiber, fat, fiber, minerals and vitamins in the diet. Try smaller meals than one large meal.

Keep a check on not only on what you eat but also how you eat: Try eating only for sake of nutrition to avoid gulping down more. You can eat with others, avoid TV while eating, chew well, avoid eating during night time and eat slow savoring each bit of the food and eat only when your hunger is real. There should be atleast 15-16 hours gap between dinner and breakfast.

Eat plenty of fruits and veggies: Fruits and vegetables are base of a healthy diet with low calories and nutrition rich. They are packets of antioxidants, fiber, minerals and vitamins. Try to mix and match them each day including all types all over the week. Ensure to consume deep colored fruits as they have higher nutrients concentration in them. Have atleast 4-5 portions each day.

Consume whole grains: They are sources of healthy fiber and carbohydrates. They ensure energy for long time. Whole grains are high in antioxidants which neutralize free radicals that cause oxidative damage to the body. They are also high in phytochemicals. Both these help in weight loss by fat loss, maintaining health of heart, organ function and reduce slowing process. Avoid refined products as they are unhealthy carbohydrates filling in with calories and thereby weight gain.

Have healthy fats: Healthy fats are those which are required to provide nutrition to cells, brain, heart, skin, hair and nails. These are Omega 3 fats: DHA and EPA. These fats improve memory, mood booster; minimize heart problems and good for skin health. Other healthy fats include Poly unsaturated fats and Mono unsaturated fats

Include perspective proteins: Nuts, beans, peas, seeds, soy and its products are good sources of proteins.

Vitamin and calcium are essential: Calcium which is essential for bone strength can be obtained from milk and its products like yogurt, cheese etc. These are absorbed and digested easily by the body.

Curb on intake of salt and sugar: Avoid added sugars during consumption like cane syrup, maple syrup and in canned juices and so on. Processed and packaged/canned foods which are full of salt should also be avoided. Fast Foods, certain snacks like chips, nuts, and pretzels are salt fillers and it is best to avoid them.

Consume water: Keep yourself hydrated as water removes toxins and wastes from our body. Have about eight glasses each day.

Exercise regularly: Regular workout routine will assist with healthy eating and weight loss.

Below are the list of veggies and fruits that provide high nutrients for healthy Nutrition

Vitamin A 

Orange vegetables

  1.  Sweet potatoes     healthy eating
  2.  Carrot
  3.  Pumpkin

Dark-green leafy vegetables

  1. Collards
  2. Spinach
  3. Turnip greens

Orange fruits:

  1. Apricots
  2. Cantaloupe
  3. Mango
  4. Tomatoes

Vitamin C

  1. Citrus fruits and juices
  2. Broccoli
  3. Potatoes
  4. Tomatoes
  5. Peppers
  6. Cabbage

Leafy greens

  1.  Spinach
  2.  Turnip greens
  3.  Romaine lettuce

Folate

  1. Cooked dry beans
  2. Peanuts
  3. Peas
  4. Oranges
  5. Green peas

Dark-green leafy veggies

  1. Spinach
  2. · Turnip greens
  3. · Romaine lettuce

Potassium

  • Sweet potato (Baked)
  • Orange squash
  • Cooked greens
  • Plantains
  • Bananas
  • Dried fruits
  • Lentils