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

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 :)

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 NOT allowed.

 

 

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

 

STRESS MANAGEMENT

Medical | Research | Session | Psychology | Study

Ways to monitor and Questions to be asked if you are in STRESS ZONE or not :

1. Are you not resting well?

2. Are you feeling sleepy and fatigued during the day?

3. Do you wake up tired and irritated in morning?

4. Are you training hard – all 7 days a week?

5. Are you spending more working hours at office or at home?

6. Are your eyes itching frequently with high screen time?

7. How many steps do you cover throughout the day?

8. Are you getting disturbed with some thoughts or some events or any person?

9. Do you have a habit to eat or eat more in extreme emotions?
10. Do you eat more simple carbs and less fiber / protein / fat in your meals?

TYPES OF STRESS : 

1. OVER TRAIINING
2. SLEEP QUALITY
3. HIGH CARBS INTAKE
4. NEGATIVE EMOTIONS / LOW IMMUNITY
5. SEDENTARY LIFESTYLE / INACTIVITY
6. LACK OF TIME MANAGEMENT

TYPE - 1 : Fitness or Sports training.

REST DAY in your training schedule.

And why is it important?

ADVANTAGES :

1. Improves Blood Circulation

2. Reduce Muscle Fatigue

3. Muscle growth (Muscles are formed on the rest days)

4. Lactic Acid detox and avoid indigestion

5. CO2 detox

6. Mind relaxation

PROCESS :

What to do on your rest day?

1.  Water intake - Have it more than 3L THROUGHOUT THE DAY.

2.  Fruits and salad detox - to flush out the toxins / free radicals.

3.  Breathing detox - to flush out CO2 from lungs and blood stream

4.  Active rest - easy walk, cycling, stretching to maintain good blood circulation.
    Active blood circulation = faster recovery from previous day’s workout.

5.  Proper sleep - relaxes mind and body.

TYPE - 2 : Sleep Quality

SOUND SLEEP  | And Why is it important.

ADVANTAGES :

         1.      Healthy body metabolic rate

         2.      Mind detox with good sleep quality.

         3.      More efficiency at work

         4.      Reduce fatigue

         5.      Good recovery from the previous day’s workout

         6.      Healthy outlook for morning workouts.

         7.      Hormonal balancing.

PROCESS: How to earn a Sound Sleep?

         1.      Regular workout - Morning (cardio and strength) | Evening (yoga or walk to relax)

         2.      Early and light dinner (latest by 8 PM ) (light on simple carbs)

         3.      Avoid Any Gadgets / Mobile / screen 30 min before bed time

         4.      Avoid heavy water intake post 9 PM

         5.      Before bed time : 15 min before : Warm shower / soak foot in warm water / hot milk with  turmeric / meditation - any of these.

         6.      Avoid any conflicts or phone calls 1 hour before bed time

         7.      There should be a 2-3 hours gap between dinner and bed time (idea time - Dinner - 7 PM |
                  Bed time - 10 PM)

         8.      Read books before bed time

         9.      Work on the calmness and interiors of your bed room -  less lit up, cosy bed, light fragrance

         10.    Last but not the least - keep a positive frame of mind - train your mind and thoughts to be
                  resilient and manage any stress _ or conflicts  in a positive way.

TYPE - 3 : High Carbs intake and Manage it.

Understand the importance of Carbs and how to control the portion and timing of the intake.

A brief description about Carbs before we get into it.


Simple Carbs = Roti / rice/breads etc

Impact : quick digestion | immediate energy and immediate blood sugar hike | fat accumulation if portion and timing is wrong

Complex Carbs = Veggies / Fruits

Impact : Takes time to digest, release energy over the time | Doesn’t impact blood sugar | aids in fat and weight loss

ADVANTAGES :

         1.      Reduce fatigue / high energy / feeling lighter

         2.      Body fat loss / Weight loss

         3.      Improved digestion

         4.      Healthy body metabolic rate

         5.      Reverse medical symptoms like - high BP, High Cholesterol, fatty Liver, Diabetes, GERD
                  etc.

         6.      Manage Extreme negative emotions : Stress, anxiety, anger, depression

         7.      Manage appetite. Reduces appetite and reduce unnecessary fat accumulation

PROCESS : How to manage and time Carbs intake ?

1. Portion Control : Simple Carbs should be 1/4th of your meal plate in order to eat a balance food.

2. Time Control : If meal is post 7 PM - There should be limited or NO Simple carbs to avoid blood sugar hike and  fat accumulation.

3. Combination : Carbs are important to help other Macronutrient (Protein / Fat) get absorbed in system.  So the Protein intake post workout should be supported with a portion of Carbs - both simple and  complex.

4. When to say NO to Carbs : Avoid eating in extreme emotions - stress, anxiety, anger, happiness etc. As we eat  more carbs in such situations and vice versa.

5. Regular Detox : Adopt weekly fruits and salad - fibre detox to flush out the toxins and free radicals as well as  improve digestion with regular simple carbs intake. This will further reduce the curb to have more simple carbs.

6. Hydration :  Many times we confuse the thirst with the hunger. Having 3-4L water / day / throughout will reduce the  craving for simple carbs.

7. Workout : 30 min X 5 days a week. Include strength workouts and cardio to gain muscle mass and loose body fat. This will help eat a balanced food and reduce Carbs craving.

8. Sedentary Hours : Manage and reduce your sedentary time. Adopt 30:3 ratio method. Low sedentary time = less carbs intake.

TYPE - 4 : IMMUNITY & POSITIVE THINKING

Cut Off Stress caused by NEGATIVE Emotions.

Negative Emotions

= Poor immunity

= High Stress

= Poor Body Metabolic Rate

How to manage NEGATIVE EMOTIONS through POSITIVE THINKING and gain healthy IMMUNE SYSTEM.


How to reduce the NEGATIVITY BIAS?

HOW TO OVERCOME NEGATIVITY WITH POSITIVE EMOTIONS & in turn MANAGE STRESS?

ADVANTAGES :

1. Healthy cardiac Vagal tone

2. Healthy HR - Heart rate

3. Better interpretation of a situation resulting into positive emotions.

4. Improved Decision making skill developed with positive emotions.

5. Healthy Metabolic Rate with low stress levels.

6. Improved Immunity as positive thinking creates. Genetic expression on our Immunity.

PROCESS : Learn to be RESILIENT

1. List the pointers of the actions / events / people / situations those fills you up with positivity and  follow the list.

2. Train your mind to balance negative emotions and focus on the actions or events that gives you positive emotions.

3. Write a Journal about the events - about the negative events happened in the past - how will you manage the same events with positivity if happened in present.

4. Do not shy away from Negativity. Rather gain more positivity to overpower the Negatives.

5. Train your mind for empathy. Once you start thinking from other people’s perspective, you become Resilient and in turn become Positive.

TYPE - 5 : STRESS DUE TO Inactivity / SEDENTRY LIFESTYLE

SEDENTARY LIFESTYLE = LOW METABOLIC RATE = WEIGHT GAIN = FAT ACCUMULATION = HORMONAL IMBALANCE = HIGH METABOLIC STRESS

 

Reasons for sedentary lifestyle = job style, fatigue, depression, poor eating habits, poor sleep quality, high screen time.

 

Ways to Avoid and manage stress due to sedentary lifestyle.

How do we get into Stress Zone when we spend an SEDENTARY LIFESTYLE?

 

ADVANTAGES :

1.      Healthy metabolic rate

2.          Reduce fatigue - mental and physical

3.          Reverse depression

4.          Healthy hormonal balance

5.          Flush out toxins (in form of sweat when we workout or we are active)

6.          Avoids Fat accumulation in body. Fat accumulation in joints is caused by inactivity.

7.          Reduce appetite and avoids bing eating.

 

PROCESS :  HOW TO REDUCE SEDENTARY PHRASE FROM OUR LIFESTYLE?

1. Do a good workout - 30 min - preferably morning - in order to beat the daily lethargy.

2.  ACTIVITY : Activity is different than a workout. A good workout doesn’t mean you can stay sedentary and inactive during the day.

3.  Follow 30 : 3 ratio. 30 minutes sitting : 3 min standing or walking.

4.  Get rid of any junk snacking. It leads to lethargy and in turn sedentary pattern.

5.  Reduce Screen time. If its part of your work, take frequent breaks after every 30 min.

6.  Do outdoor training or activity - breathe fresh air and work on your endurance. Releasing toxins in form of sweat reduces mental and physical fatigue and keeps you active.

TYPE - 6 : STRESS DUE TO LACK OF TIME MANAGEMENT

Stress is caused when we are not able to balance work / Life and our health.

ADVANTAGES :

1. Efficiency at work and personal life.

2. Manage Stress and Anxiety that is caused when do not balance our life.

3. Positive mind frame.

 

PROCESS : HOW TO BALANCE LIFE AND WORK WITH TIME MANAGEMENT.

1. Get DISCIPLINED. What is to be done, has to be done.

2. Start your day early. You will have 2-3 hours extra in your pocket before you start the work.

3. Prepare your TO-DO-LIST (daily or weekly) – Do not miss out the tasks. – preparing to-do list is a smart trick  where you allocate the time for each task to be done.

4. Train your mind where you PLAN / frame up your entire day. As short term targets, Frame up 3-4 hours in a sequence and keep achieving it.

5. Meal Planning : Plan your meals in advance. If possible make weekly plans. And stock the kitchen well. Chopping veggies and salad in advance and keeping in separate boxes really helps.

6.. Workout Schedule : Make a workout schedule – 30 min X 5 days / week. Stick to it. Keep the plan flexible as per your work hours.

7. Sleeping Pattern : Focus on a sound sleep . Do not delay your bed time and hit the bed maximum by 10 PM.

8. Work Hours : Keep it in control. Avoid overworking. Manage time at work place by setting deadlines.

9. Most important – stay away from social gossips and negative people, negative events – as it will drain away your energy and efficiency.

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/

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