LetzBFIT with Latika: August 2020

Thursday, August 20, 2020

CYCLING AND ITS BENEFITS

Medical | Research | Session | Training

Cycling had been an integral part of our Society commute since many generations.

These days, its been adopted as a Fitness Training by most of the Fitness Enthusiasts and Athletes.

CYCLING – AND ITS BENEFITS.

1. Cycling is a very good cardiovascular workout that can also be converted as a mobility strength training if adopted wisely.

2. Cycling can be a good form for cardio and endurance training .

3. A very good Stress busting Fitness Activity.

4. Helps in reducing body fat but is beneficial only if it is clubbed with a strength training to focus on the muscle mass.

5. Strengthen bones and is easy on the joints improving joint mobility.

6. A very good function workout that improves the posture if done in the right format.

7. Beneficial to reverse Lifestyle Medical Conditions like – Diabetes, Fatty Liver, etc.

Cycling can be adopted as :

1. Cross Training – to beat the saturation of your regular workout pattern.

2. To train an impactful lower body interval training.

3. A very good muscle conditioning workout for Hip Flexors, Quadriceps and Hamstrings.

4. An Active rest day easy training to keep up the blood circulation as a help to recover the body from the intense workouts.

5. Always club cycling with some form of Strength workouts and Stretching in order to achieve optimal results.

Since cycling is majorly focused on the Lower Body Strength, it is advisable to focus on other forms of workouts also to focus on Muscle strength and not ONLY Cycling.

Cycling : Stationary vs Outdoor

Stationary (Indoor) Spinning :

1. Works on the Hamstrings.

2. A very good cardiovascular workout \along with mobility strength conditioning.

3. If done in a smart way (various poses – standing, straight sit, forward bend, carry weights in hands) – It gives amazing results in form of a whole body cardio and strength training.

4. Safer than Road / Outdoor Cycling. Doesn’t require all the gears usually required when cycling outdoors.

Outdoor Cycling :

1. Works on the Hip Flexors and Quadriceps as the effort
is more against the wind.

2. Outdoor cycling (with gears) can do wonders with the strength conditioning on the top gears and can do a great interval training in fresh air.

Cycling vs Running

Cycling and Running both are an excellent form of cardio workouts.

Along with Fat loss it also strengthen our HR (Heart Rate) if done in a smart combination.

Running burns more calories as it carries the whole body weight and uses more muscles. Cycling at the same time is very easy on the joints providing a good cardio workout.

If you Cycle on a stationary bike, you can challenge the intensity of the workout with the weight of the wheel and the formations of postures while spinning. In order to work on more muscles and gain more benefits.

If you cycle outdoors, even then you can challenge a good high intensity workouts with help of gears. So It becomes a very good option for cardiovascular and muscle conditioning workout.

Be it Running or Cycling, you must structure the workout routine with Whole Body Strength Training as Cycling works largely on your lower body.

VERY IMPORTANT :
HOW TO STRENGTHEN YOUR HR WITH CYCLING

In order to understand this, we first must have the basic idea of what a healthy HR is and how should we monitor and make it stronger.

For an active person,
HR = 220 – her / his age
Maximum HR should reach while training depends on the method of training.
Maximum HR zone shouldn’t be more than 70-80 % of your HR.

So the Question arises,

So how do we monitor and achieve it?

We must include Interval, HIIT or speed training in our schedule in order to challenge our HR – once or twice in a week.

How do we do that with cycling?
1. If you are using a stationary cycle, you may do a good interval training or a challenging session with weights in hands. This will challenge your HR and strengthen it.

2. If you are training outdoors, you must include speed intervals and use gears instead of only cycling at an easy pace.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy

Sunday, August 9, 2020

POSITIVE PSYCHOLOGY

Medical | Research | Session | Psychology | Study

POSITIVE EMOTIONS are like NUTRIENTS that feeds us to grow healthier and stronger.

They create moments that has energy and the sense of alive and connection, feeding us in the direction towards health.

IMMUNE BENEFITS IN POSITIVE PSYCHOLOGY

How does your immune system responds to Stress and Adversities.

A regular workout results into a good muscle mass, joint flexibility and improved blood circulation.

This impacts our immune system and the stress bearing capacity improves.

This in turn trains our system to fight with Stress and Anxiety in Adverse situations.

Your immune system can register the biochemistry of your emotions and make some calibrations there.

Our EMOTIONAL WELL BEING is tied to our health therefore feeling good and positive is equally important as managing stress, eating healthy, being active.

Positive emotions are the tiny engines of NUTRIENTS that can actually lead to SHIFTS AT CELLULAR LEVELS too.

Emotions are like weather. We can predict it but cant control it but yea we can shape it up.

We sow a seed and water the plant.

Then watch the flowers grow

We do not shout at the flower :

GROW GROW GROW.

Have patience and keep growing.

Positive Emotions are like tiny engines of nutrients that helps you being resilient and balance the negatives in your life.

Our CARDIAC VAGAL tone predicts the inflammation levels of our body and also connects with our psychological health.

Our efforts should always be to train our vagal nerve functions to get stronger hold on our HR.

UPWARD SPIRAL CONNECTION :

1. The more people experience positive emotions, the more people feels connected and attained with others.

2. Upward spiral connection increases in the extent to which people feel connected and attuned with others and predicts the increased VAGAL TONE.

3. Higher levels of CARDIAC VAGAL TONE predicts the extent to which people experience positive emotions in response to meditation.

HOW Emotions impacts the Immune System ?

1. Our emotions appears to alert our immune system about what types of immune related threats are most likely to occur given the circumstances. Thus enabling our body to prepare for these threats.

2. Emotions cannot change our DNA but change the way our DNA gets expressed into the cells that make up our immune system and body.

3. Emotions are embodied. That is they affects bodily processes like our HR – Hear Rate, Muscle tension and posture.

4. The emotions of a person experiences within a certain situation depends on how he / she interprets the situation.

5. POSITIVE EMOTIONS = RESOURCE GENERATION = SERENITY

HOW TO BUILD A POSITIVE ATTITUDE?

To build a positive attitude, we must shape up our Attitude.

1. Start the day with a positive and inspiring act.

After a good night sleep, we are relaxed and then our subconscious mind is very receptive.

It sets the tone for the day and puts up in the right frame of mind. This in turn works on making a positive day.

2. Make a Habit to not to procrastinate.
Make a habit of completing the task now.

A complete task is fulfilling and energizing.

An incomplete task drains energy.

Stop the habit of procrastination.

Avoid these words :

It might have been

I should have

I could have

I wish I had given a little extra

People who procrastinate, have an escapist attitude.

3. Change the focus. Look for the Positive. Be an optimistic.

4. Develop attitude of Self Gratitude.

GRATITUDE reflects HUMILITY.

It keeps a person grounded.

Never forget what others have done for you and never remember what you have done for others.

Many of our blessings are hidden treasures. Count your blessings and not troubles.

5. Continuous Education.
Feed your mind with knowledge andInformation. Knowledge is a potential power. It becomes power only if acted on.
Choose your advisor carefully.
There are many walking encyclopedia who are living failures.

6. Stay away from NEGATIVE INFLUENCES.
Negative influencers: drugs | negative people |
pornography | profanity Negative influences pulls people down and depletes energy that could have been used constructively to achieve new heights.

7. Learn to like the things that needs to be done:

Do what is necessary.
Then do what is possible.
Then we end up doing what is impossible.
Sometimes we must do what is required to be and done and not what we like to do.

8. Build high SELF ESTEEM :

Self Esteem = The way we feel about ourselves.
Feel Good = High Esteem = High productivity = better relationship
How to build high self esteem?
Do something for those who cannot repay for you in cash.

I am sure my efforts made some changes in your outlook towards your lifestyle.

LetzB FIT :)