5 Best Workout Matrix for Overall Fitness

All 5 best Exercises that results to Improve your Body fitness, Strength, Better posture & Decreased body fat levels etc.

Benefits, side effect of Green Tea and Best time to take Green Tea...

• Green tea is the healthiest beverage on the planet. 

• It is loaded with antioxidants and nutrients that have powerful effects on the body.

• Green tea is loaded with nutrients and plant compounds that can have positive health effects.

• Green tea provides several potent antioxidants that can benefit your body in many ways. One of these antioxidants is called epigallocatechin gallate, or EGCG, and it can stimulate your body’s metabolism and speed up weight loss.

• Green tea may help lower the risk of several diseases.
  

• It’s loaded with antioxidants that have many health benefits, which includes protecting against cancer, lowering the risk of heart disease.

• Scientists think green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

• Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries, and other dental conditions.

• Green tea is excellent source of powerful antioxidants.

• Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

• Green tea helps to protect the heart and blood vessels.

• Along with the natural fluoride found in tea, polyphenols and catechins are associated with killing bacteria that cause tooth decay, bad breath, and gum disease-the number one cause for tooth loss.

• A study published in the European Journal of Nutrition found that consumption of one or more cups of green tea a day was significantly associated with decreasing the risk of tooth loss. Adding sugar, honey, or other sweeteners to tea, however, may negate these benefits.

• Green tea might help prevent dental cavities, stress, and treat skin conditions.

• Routine tea consumption, especially for more than 10 years, has been associated with decreasing the risk of osteoporotic fractures.

• It's thought that tea helps diminish bone loss through antioxidant and anti-inflammatory activity.

• Additionally, tea's health-promoting properties are thought to suppress the breakdown of bone while increasing the amount and activity of bone building cells.

How to make green tea:

High consumption of green tea lead to some below side effects and risks:

• Stomach pain: Drinking green tea on an empty stomach can cause stomach pain.

• High blood pressure: Can increase blood pressure in people with high blood pressure.

• Diabetics: Consumption might affect blood sugar control.

• Headache: Green tea is natural diuretic, which cause to body to loose water, therefore drinking excessive green tea can cause dehydration further can cause Headaches.

• Diarrhea: Excess consumption can cause diarrhea.

• Liver damage: Consumption high green tea along extract may negatively impact liver health in rare cases

• Vomiting: Excessive amount of green tea can lead to nausea and vomiting.

Best time to drink green tea:

• Morning time

• Drink 2 hours before and after meals

• Half an hour before your exercise time

• Drink after breakfast

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Stretching Exercise, Types of Stretching and its Benefits!!!

What is Stretching?

Stretching is a form of physical exercise in which a specific muscle is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, and range of motion. Stretching helps to increase your flexibility.

What are the different types of stretching?

• Dynamic stretch:

Dynamic stretching is most important before physical activity. This stretching helps to prepare the body for exercise and decreases risks for injuries. This will help to give your body more power and strength, ultimately improving your performance during a workout. Dynamic stretching keeps your muscles flexible which will prevent you from injuring yourself. Static stretching is often used to develop the more flexibility. Examples of dynamic stretches are High knees, skipping, leg swings, arm swings, spinal rotations, walking lunges, high kicks.

• Static stretch:

Static stretching is most important after physical activity. This stretching helps to the body relax after exercise and maintain flexibility. static stretches are mainly relieving the muscle of tension, so specifically done at the very end of a physical workout. Examples of static stretches are Quad stretch, calf stretch, Biceps stretch, figure-four stretch, Seated butterfly stretch.

Benefits of stretching!!!

Here are Different benefits of stretching has

• Improves flexibility
• Improves posture
• Helps reduce or manage stress
• Decrease your risk of injury
• Makes daily life feel easier
• Reduce muscular tension
• Increases blood flow to your muscles
• Increases energy and motivation
• Protect your joints
• Decrease back pain

How long should you hold a stretch?

Stretching start with a shorter time in a stretch like 10 to 15 seconds and then increase the amount of time in the stretch as you continue to do it. If the stretch is uncomfortable, then hold it for how long it is comfortable for you.

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Precautions for Mild to Moderate COVID-19 Patients !!!

If your doctor has advised you to undergo self-isolation, kindly follow the instructions given below strictly.

These 10 points strictly for the safety of yourself and your family:

1. Anti-Inflammatory diet Foods:

An anti-inflammatory diet focuses on fresh fruits and vegetables. Food rich in nutrients, fiber and healthy fats should be taken during these times.

• Take protein rich diet and fruits (Avoid cold fruits).
• Drink one glass of milk with turmeric in the night.
• Eat WALNUT and ANJEER.
• Eat 2 to 3 Eggs daily.
• Eat fresh and unprocessed foods (Avoid junk food).
• Drink enough water every day.
• Eat moderate amounts of fat and oil.
• Eat less salt and sugar.

2. Steam Inhalation (3 times in a day):

It is considered to be useful in damaging the capsid (protein shell of a virus) of the SARS-CoV-2 envelope and prevent infection. It is one of the most widely used home remedies. It is done for quick relief from the symptoms of cold or sinus infection by loosening the mucus in the nasal passages, throat, and lungs.

3. Pulse Oximeter:

Normal oxygen saturation of blood in a healthy individual is 95% to 100%. Check 3 times in a day. If having trouble of shortness of breath, consult the doctor. The purpose of Pulse Oximetry is to check how well your heart is pumping oxygen through your body.

4. Prone Self-care:

Proning is the process of turning a patient with precise, safe motions, from their back on to their abdomen by lying face down. It is a medically accepted position to improve breathing comfort and oxygenation.

5. Avoid reading and listening more about Covid-19. Be positive.

6. Average recovery time is 10-14 days. Get another RT-PCR test after two weeks after detection.

7. No need for immediate “CT Scan of lungs” if patient is fine. Patient having CT value (refer to RT-PCR report) between 24-35 is less infections. Less CT value more infectious.

8. Get your family members also tested.

9. Take full rest and read good books/ news/ article during the isolation. The ill person should stay in a separate room. A separate well-ventilated room and separate toilet should preferable for corona patient at your home. The sick person and anyone else in the same house should wear a medical mask. Follow doctor’s prescription medication timely and without fail.

10. Medicines*:

Sr. No.	Name of the Medicine	Type of Medicines	Quantity	Instruction for use
1	Tab Azithral 500mg	Antibiotic	7	1 tab daily after meal in afternoon
2	Tab Ivermectin 12mg	Antiparasitic drug	3	1 tab daily after dinner
3	Tab Zincovit	Multivitamin	14	1 tab daily in the morning after breakfast
4	Tab Celin 500	Vitamin C	14	1 tab daily in the morning after breakfast
5	Tab Pan 40	Acidity related	7	1 tab in the morning empty stomach
6	Cap Lumia 60K	Vitamin D	4	1 Cap Weekly
7	Tab Montek LC	Allergic	5	1 tab after dinner
8	Dolo 650	Paracetamol	6	1 tab after meal/ breakfast (if fever)
9	Betadin Gargle	For gargle	1	3 times in a day
10	Bespicold cough syrup	For dry cough	1	3 times in a day (if cough)

* Note: Consult a doctor or pharmacist before taking any medicine; And to be used medical supervision only; This is for reference only.

For more details, please visit https://www.who.int/

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CrossFit Exercises and with Benefits!!! CrossFit for Beginners!!!

• CrossFit is a strength and conditioning workout that is made up of functional movements executed at a high intensity. Here functional movements means natural movements of the body. 
• All body functional movements are not only at the gym, these movements are found anywhere in human behavior and that arises to growth the healthy life. 
• For example like getting up out of a chair is similar to squat and picking up some heavy items from the floor is a dead lift etc. 
• When we lose the ability to perform functional movements, then we also lose the ability to live independently. 

• CrossFit is an effective workout for losing weight, building strength, flexibility and improving your body Fitness.
• CrossFit is a highly effective workout for any age group or any Fitness level. 

• In simple definition, CrossFit is improve your physical fitness, increase your endurance, stamina, Strength, flexibility, power, accuracy and balance your life.
• CrossFit is a core strength and conditioning program. 

Different Types of CrossFit Exercises:

Running, Swimming, Squat, Deadlift, Push-Press, Bench-Press, Jumping, Pull-Up, Dips, Hand Stand, Sit-Up, Scales and Holds etc. 

Diet required for CrossFit:

Generally we recommended that keep intake to levels that will support Exercise but not body fat. 

Different types of Nutrients are major factors of CrossFit Exercises;

1) Macro Nutrients: i.e Protein, Carbohydrates and Fat.

2) Micro Nutrients: i.e Vitamins and Minerals. 

You can eat Egg, Grapes, Walnuts, Brown Bread, Apple, Chicken, Fish, Tomato, Beans, Strawberries, Orange, Peanut Butter, Avocado, Peanuts, Cashews, Salads, Green Vegetables.

You should follow calorie intake consists of 40% of carbs, 30% of proteins and 30% fat. 

Note: Always avoid Junk Foods.

Benefits and drawbacks of CrossFit:

- CrossFit has different physical and health benefits like losing weight, get stronger, Improve cardiovascular and Respiratory systems, increase Stamina, Gain muscle Strength, Flexibility, Power etc.

- If you will avoid safety precaution then there will be some possible drawbacks like injuries, damage to the spine and other parts of body. 

Sources: Crossfit.com, athleticmuscle.net

Note: CrossFit is not safe for everyone, so please contact to Fitness trainer before doing any physical activity/Exercises.

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