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Last Updated Wednesday September 20 2017 06:11 PM IST

Weekend fitness : 15 simple ways to stay fit

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Fruits and vegetables

1. Food fuels your body and, without proper nutrition, you are likely to suffer setbacks. Eat organic food as much as possible and maintain a balanced diet that consists of fruits, vegetables complex carbohydrates, complete proteins and fats, including fish oils and flax seeds.

2. Cook healthy: Bake, grill, steam or sauté rather than breading and deep-frying.

Sleep

3. Sleep deprivation can lead to low energy levels, compromised mental strength and poor recovery from workouts. Aim for seven to eight hours of sleep.

Use the stairs

4. Burn calories by taking simple steps such as standing up more at work, taking the stairs instead of the elevator, and parking your car away from the office. Walk briskly whenever possible.

5. Muscle tissue grows when you give your body time to relax and recover following workouts. So, don’t underestimate the power of rest.

6. If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.

Sit-ups

7. Sit-ups increase your range of motion, which makes your abdominal muscles work harder and longer.

Exercise

8.When doing lateral pull-downs, don’t wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you’ll work your back harder. This works for pull-ups, too.

9. Pull your belly button towards your spine and hold for 10 seconds while breathing normally. Repeat five times. This will strengthen your core within.

Weight training

10. Try to fit in at least two 20-minute aerobic or weight-training sessions a week.

11. Try to limit the rest to 30 to 45 seconds between to increase overall endurance.

12. The body gets used to the same exercise. To keep it guessing, combine different types of workouts, a cardio like running with strength training, yoga and martial arts, or vary your tempo within any one activity through interval training.

Running

13. A workout with a buddy who is more advanced than you will challenge you and you’ll work harder to reach your fitness goals.

Push-ups

14. Push-ups are great for working the chest, triceps and shoulders, and you can do them anywhere. Squats and lunges are effective because they work multiple muscles and are easy to add to any fitness routine.

15. Make sure your GI (gastrointestinal tract) is healthy, because that’s how your body absorbs nutrients. Take in vitamins, fibre, minerals, and water. Drink at least two to three litres of water a day.

(In arrangement with THE MAN)

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