Health and Me

Aarushi Bhadury

HIIT Workouts Suit You Ill? LIIT May Be Your Exercise Style

Many of us believe that a good workout has to leave us completely exhausted and drenched in sweat. But is that the only way? Like many other things in life, exercise is also different for everyone. The best way to go about exercising is finding out your priorities and goals. If you want faster results and do not mind intense workouts, tailor your time and workouts according to that. But what about people who do like exhausting workouts and like to take things slow? Exercise doesn't need to be a grueling test of endurance. There's a gentler way to get fit, and it's called Low-Intensity Interval Training, or <span>LIIT</span>. This approach lowers your effort level while still helping you reach your fitness goals. 

The Cleveland Clinic explains that the main idea behind LIIT is to exercise for longer stretches of time at a low to moderate effort level, with short breaks built in for you to recover. You'll definitely feel like you're doing something, and your body will be working, but you won't push yourself too hard or feel completely wiped out. During a LIIT workout, you should be able to: 

<ul><li>Talk comfortably and hold a conversation without getting out of breath. If you're gasping for air, you're probably pushing too hard for LIIT. </li><li></li><li>Keep your heart rate in a comfortable zone, specifically what's called Zone 2. This means your heart is beating at roughly 60% to 70% of its maximum rate during exercise. (Imagine a scale from 1 to 5 for how hard your heart is working; Zone 2 is on the lower, easier end.) </li><li></li><li>LIIT requires less energy than most other workouts. The goal is to challenge yourself just enough at an effort level you can comfortably keep up for a longer time. It’s about being consistent and sustainable, rather than super intense.</li></ul>

LIIT is the calmer relative of <span>High-Intensity Interval Training</span> (<span>HIIT</span>). HIIT has become very popular over the years because it involves short bursts of very challenging exercise that push you to your absolute limits. 

You can actually do the same kinds of exercises in both LIIT and HIIT programs, like running, cycling, or lifting weights. The big difference is how hard you push yourself during those exercises. HIIT is all about maximum effort, where you give it everything you've got. 

In a HIIT workout, you'll definitely feel out of breath, and your heart rate will be very high, close to your maximum. Because it's so physically demanding, HIIT sessions are typically much shorter than LIIT sessions. 

Both HIIT and LIIT can improve your fitness, but they do it in different ways. HIIT is generally better for building muscle and strength. LIIT, on the other hand, might burn more calories overall because the workouts last longer. 

Ultimately, the best choice for you depends on what you're trying to achieve and what fits your lifestyle. Experts suggest that HIIT is usually best for athletes who are already very fit and work out regularly. Pushing yourself extremely hard can put a lot of stress on your body and heart, and that's not for everyone. Even if you do intense HIIT workouts, adding occasional LIIT sessions can help your body recover and prevent burnout. 

Almost any physical activity can be turned into a LIIT workout. It's simply a matter of adjusting how hard you push yourself and splitting your exercise time into active periods and short rest breaks. Here are some examples: 

Try running at a comfortable pace for one minute, then slow down to a walk for two minutes to recover. You can go back and forth between running and walking for as many rounds as you like, adjusting the times to match how you feel. 

The idea is similar to running. Walk at a faster pace for five minutes, then slow down for two minutes for a recovery period. Repeat this cycle as many times as you want. 

Pedal at a moderate effort level for five minutes, then slow your pace for two minutes. Keep repeating these intervals. 

Row for a certain distance, like 100 meters, at a moderate intensity, then slow your pace for two minutes. Repeat these intervals as desired. 

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Many of us believe that a good workout has to leave us completely exhausted and drenched in sweat. But is that the only way? Like many other things in life, exercise is also different for everyone. The best way to go about exercising is finding out your priorities and goals. If you want faster results and do not mind intense workouts, tailor your time and workouts according to that. But what about people who do like exhausting workouts and like to take things slow? Exercise doesn't need to be a grueling test of endurance. There's a gentler way to get fit, and it's called Low-Intensity Interval Training, or LIIT. This approach lowers your effort level while still helping you reach your fitness goals. What is LIIT? The Cleveland Clinic explains that the main idea behind LIIT is to exercise for longer stretches of time at a low to moderate effort level, with short breaks built in for you to recover. You'll definitely feel like you're doing something, and your body will be working, but you won't push yourself too hard or feel completely wiped out. During a LIIT workout, you should be able to: Talk comfortably and hold a conversation without getting out of breath. If you're gasping for air, you're probably pushing too hard for LIIT. Keep your heart rate in a comfortable zone, specifically what's called Zone 2. This means your heart is beating at roughly 60% to 70% of its maximum rate during exercise. (Imagine a scale from 1 to 5 for how hard your heart is working; Zone 2 is on the lower, easier end.) LIIT requires less energy than most other workouts. The goal is to challenge yourself just enough at an effort level you can comfortably keep up for a longer time. It’s about being consistent and sustainable, rather than super intense.Gentler Approach to Fitness LIIT is the calmer relative of High-Intensity Interval Training (HIIT). HIIT has become very popular over the years because it involves short bursts of very challenging exercise that push you to your absolute limits. You can actually do the same kinds of exercises in both LIIT and HIIT programs, like running, cycling, or lifting weights. The big difference is how hard you push yourself during those exercises. HIIT is all about maximum effort, where you give it everything you've got. In a HIIT workout, you'll definitely feel out of breath, and your heart rate will be very high, close to your maximum. Because it's so physically demanding, HIIT sessions are typically much shorter than LIIT sessions. Both HIIT and LIIT can improve your fitness, but they do it in different ways. HIIT is generally better for building muscle and strength. LIIT, on the other hand, might burn more calories overall because the workouts last longer. Ultimately, the best choice for you depends on what you're trying to achieve and what fits your lifestyle. Experts suggest that HIIT is usually best for athletes who are already very fit and work out regularly. Pushing yourself extremely hard can put a lot of stress on your body and heart, and that's not for everyone. Even if you do intense HIIT workouts, adding occasional LIIT sessions can help your body recover and prevent burnout. How to Do LIIT Workouts Almost any physical activity can be turned into a LIIT workout. It's simply a matter of adjusting how hard you push yourself and splitting your exercise time into active periods and short rest breaks. Here are some examples: Running Try running at a comfortable pace for one minute, then slow down to a walk for two minutes to recover. You can go back and forth between running and walking for as many rounds as you like, adjusting the times to match how you feel. Walking The idea is similar to running. Walk at a faster pace for five minutes, then slow down for two minutes for a recovery period. Repeat this cycle as many times as you want. Cycling Pedal at a moderate effort level for five minutes, then slow your pace for two minutes. Keep repeating these intervals. Rowing Row for a certain distance, like 100 meters, at a moderate intensity, then slow your pace for two minutes. Repeat these intervals as desired.  

hiit workouts suit you ill? liit may be your exercise style

Yoga For Beginners - How Modifications Can Help You Ease Into Yoga

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<span>Yoga</span> has many poses, sometimes called asanas, with 84 main ones and millions of variations. Whether you're new to yoga or have practiced for years, the most important thing isn't to do every pose perfectly. Instead, it's about moving your body in ways that feel good and don't cause injury. As a beginner you must learn how to make <span>yoga poses</span> easier for you, this can actually make your practice much stronger overall. 

<h2>What "Modifying" a Yoga Pose Means </h2>

Yoga is an ancient practice, and the pictures you often see show the most advanced versions of poses. Some of these can be very hard and take years to achieve. When you modify a yoga pose, you're simply adjusting it to fit your own skill level. 

Sometimes, when people hear "modification," they might feel like they can't do a pose. But if you understand why you're doing a pose, you can choose an option that feels comfortable for your body. 

<h2>How to Know When to Modify a Pose </h2>

The Cleveland Clinic explains that the first sign you need to change a yoga pose is pain. If you get into a pose and it feels a little uncomfortable or tight because you're stretching, that's okay. However, if something hurts, you need to stop. Don't try to push through pain. If it hurts, you should adjust the pose right away. 

<h2><span rel="noindex">Yoga Stretching Tips for Beginners</span> </h2>

Let's go back to those uncomfortable feelings. When you're stretching, remember that it takes time for your muscles to relax and lengthen. Your breathing is a huge part of this process. 

If you push too far too quickly, your muscles will tighten up, which is the opposite of what you want. It takes about eight seconds for your muscles to even understand what you're trying to do. When stretching, start very gently and slowly go deeper. Also, focus on your breath. When you breathe out, that's the part where your body releases and relaxes. So, focus on exhaling as you try to stretch a little bit further. Here are some poses and how can you modify them. 

This pose stretches your whole body, forming an upside-down "V." Push into your hands and feet, lifting hips high. For comfort, bend your knees if hamstrings are tight, or place blocks under your hands for wrist support. You can also widen your feet for more stability and a gentler stretch. 

Warrior II is a strong standing pose building leg and core strength while opening hips. Stand with one foot forward, knee bent over ankle, other foot turned out, arms stretched sideways. To modify, shorten your stance, avoid bending your front knee too deeply, or place hands on hips to ease shoulder strain, maintaining balance. 

This relaxing pose stretches your hamstrings, spine, and shoulders. Sit with legs extended, then gently fold from hips, reaching towards feet or shins. If hamstrings are tight, bend your knees a lot. Use a strap around your feet or sit on a folded blanket to help you hinge comfortably. 

Tree pose requires balance. Stand on one leg, placing the other foot on your inner thigh or shin (avoiding the knee). For support, use a chair nearby to hold onto until you feel steady. You can also start by keeping your toes on the floor, with your heel just above your ankle, before lifting your foot higher. 

Pigeon pose can be intense for tight hips. One leg bends in front, the other stretches behind. To modify, place a blanket under your hips for support. You can also adjust your leg position into a "zigzag" shape by bringing the back knee forward, which still provides a good hip stretch comfortably. 

<h4>Using Blocks for Balancing Poses (like Triangle or Half Moon) </h4>

For poses that involve bending sideways toward the floor, such as Triangle Pose and Half Moon, yoga blocks are very useful. Place a block under your hand instead of trying to reach the floor. This provides essential support, helps maintain proper body alignment, and ensures you get the correct stretch without straining. 

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yoga Modifications

Yoga has many poses, sometimes called asanas, with 84 main ones and millions of variations. Whether you're new to yoga or have practiced for years, the most important thing isn't to do every pose perfectly. Instead, it's about moving your body in ways that feel good and don't cause injury. As a beginner you must learn how to make yoga poses easier for you, this can actually make your practice much stronger overall. What "Modifying" a Yoga Pose Means Yoga is an ancient practice, and the pictures you often see show the most advanced versions of poses. Some of these can be very hard and take years to achieve. When you modify a yoga pose, you're simply adjusting it to fit your own skill level. Sometimes, when people hear "modification," they might feel like they can't do a pose. But if you understand why you're doing a pose, you can choose an option that feels comfortable for your body. How to Know When to Modify a Pose The Cleveland Clinic explains that the first sign you need to change a yoga pose is pain. If you get into a pose and it feels a little uncomfortable or tight because you're stretching, that's okay. However, if something hurts, you need to stop. Don't try to push through pain. If it hurts, you should adjust the pose right away. Yoga Stretching Tips for Beginners Let's go back to those uncomfortable feelings. When you're stretching, remember that it takes time for your muscles to relax and lengthen. Your breathing is a huge part of this process. If you push too far too quickly, your muscles will tighten up, which is the opposite of what you want. It takes about eight seconds for your muscles to even understand what you're trying to do. When stretching, start very gently and slowly go deeper. Also, focus on your breath. When you breathe out, that's the part where your body releases and relaxes. So, focus on exhaling as you try to stretch a little bit further. Here are some poses and how can you modify them. Downward-Facing Dog This pose stretches your whole body, forming an upside-down "V." Push into your hands and feet, lifting hips high. For comfort, bend your knees if hamstrings are tight, or place blocks under your hands for wrist support. You can also widen your feet for more stability and a gentler stretch. Warrior II Warrior II is a strong standing pose building leg and core strength while opening hips. Stand with one foot forward, knee bent over ankle, other foot turned out, arms stretched sideways. To modify, shorten your stance, avoid bending your front knee too deeply, or place hands on hips to ease shoulder strain, maintaining balance. Seated Forward Fold This relaxing pose stretches your hamstrings, spine, and shoulders. Sit with legs extended, then gently fold from hips, reaching towards feet or shins. If hamstrings are tight, bend your knees a lot. Use a strap around your feet or sit on a folded blanket to help you hinge comfortably. Tree Pose Tree pose requires balance. Stand on one leg, placing the other foot on your inner thigh or shin (avoiding the knee). For support, use a chair nearby to hold onto until you feel steady. You can also start by keeping your toes on the floor, with your heel just above your ankle, before lifting your foot higher. Pigeon Pose Pigeon pose can be intense for tight hips. One leg bends in front, the other stretches behind. To modify, place a blanket under your hips for support. You can also adjust your leg position into a "zigzag" shape by bringing the back knee forward, which still provides a good hip stretch comfortably. Using Blocks for Balancing Poses (like Triangle or Half Moon) For poses that involve bending sideways toward the floor, such as Triangle Pose and Half Moon, yoga blocks are very useful. Place a block under your hand instead of trying to reach the floor. This provides essential support, helps maintain proper body alignment, and ensures you get the correct stretch without straining.  

yoga for beginners - how modifications can help you ease into yoga

Ishita Roy

RFK Wears Jeans On A Hike And To Gym, Why Is It A Bad Idea?

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Robert F. Kennedy Jr., the U.S. Health Secretary and a well-known <span>fitness</span> enthusiast, has become the center of a new controversy. This time, it is not over policy, but his workout attire. 

Kennedy was recently spotted hiking up Arizona’s Camelback Mountain in a pair of dark blue jeans on a scorching 107°F day, as reported by The Guardian. Photos of him drenched in sweat while climbing in a T-shirt and jeans quickly went viral, prompting both admiration for his stamina and concern for his sartorial and safety choices.

Kennedy, known for his unconventional stances on various health issues, has developed a pattern of working out in jeans. 

Whether it’s hiking, lifting weights, or even wading into creeks, he seems committed to denim regardless of the activity or weather conditions. 

While some fans praised his grit, others questioned the health implications of exercising in such restrictive clothing, especially given that the Centers for Disease Control and Prevention (CDC), which falls under his department, advises people to wear "loose, lightweight, light-colored clothing" during extreme heat to avoid heatstroke and other complications.

<h4>Why Denim Isn’t Built for the Gym</h4>

While Kennedy’s denim devotion has captured public attention, fitness experts and health professionals advise caution when it comes to choosing workout attire. 

Here’s why jeans aren’t the best choice for physical activity:

Jeans are typically made from thick, non-stretchy fabric, which can severely limit mobility during exercise. Movements required in activities like squats, lunges, and even basic stretching become difficult, which not only reduces workout effectiveness but may also increase the risk of injury.

Personal trainer Justin Kraft, speaking to Newsweek, pointed out that restricting motion can be harmful, especially for those with pre-existing conditions like high blood pressure or sciatica.

<h5>Low Breathability and Overheating</h5>

Unlike moisture-wicking fabrics found in gym wear, denim traps heat and sweat. In hot weather or high-intensity workouts, this lack of breathability can lead to overheating, discomfort, and even heat exhaustion. The Guardian noted that Kennedy hiked during record-breaking Arizona heat, despite warnings from the CDC about dressing appropriately in extreme temperatures.

Chafing is a common side effect of exercising in jeans. The seams and heavy fabric can rub harshly against the skin, particularly in areas like the inner thighs, leading to painful rashes or abrasions.

While jeans might offer some resistance, experts say there are better alternatives for those looking to add intensity to workouts. Weighted vests, resistance bands, slam balls, and other functional gear provide added challenge without compromising comfort or safety..

JFK wears jeans to workout

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Robert F. Kennedy Jr., the U.S. Health Secretary and a well-known fitness enthusiast, has become the center of a new controversy. This time, it is not over policy, but his workout attire. Kennedy was recently spotted hiking up Arizona’s Camelback Mountain in a pair of dark blue jeans on a scorching 107°F day, as reported by The Guardian. Photos of him drenched in sweat while climbing in a T-shirt and jeans quickly went viral, prompting both admiration for his stamina and concern for his sartorial and safety choices.Kennedy, known for his unconventional stances on various health issues, has developed a pattern of working out in jeans. Whether it’s hiking, lifting weights, or even wading into creeks, he seems committed to denim regardless of the activity or weather conditions. While some fans praised his grit, others questioned the health implications of exercising in such restrictive clothing, especially given that the Centers for Disease Control and Prevention (CDC), which falls under his department, advises people to wear "loose, lightweight, light-colored clothing" during extreme heat to avoid heatstroke and other complications.Why Denim Isn’t Built for the GymWhile Kennedy’s denim devotion has captured public attention, fitness experts and health professionals advise caution when it comes to choosing workout attire. Here’s why jeans aren’t the best choice for physical activity:Restricted Range of MotionJeans are typically made from thick, non-stretchy fabric, which can severely limit mobility during exercise. Movements required in activities like squats, lunges, and even basic stretching become difficult, which not only reduces workout effectiveness but may also increase the risk of injury.Personal trainer Justin Kraft, speaking to Newsweek, pointed out that restricting motion can be harmful, especially for those with pre-existing conditions like high blood pressure or sciatica.Low Breathability and OverheatingUnlike moisture-wicking fabrics found in gym wear, denim traps heat and sweat. In hot weather or high-intensity workouts, this lack of breathability can lead to overheating, discomfort, and even heat exhaustion. The Guardian noted that Kennedy hiked during record-breaking Arizona heat, despite warnings from the CDC about dressing appropriately in extreme temperatures.Chafing and Skin IrritationChafing is a common side effect of exercising in jeans. The seams and heavy fabric can rub harshly against the skin, particularly in areas like the inner thighs, leading to painful rashes or abrasions.Not Designed for FunctionalityWhile jeans might offer some resistance, experts say there are better alternatives for those looking to add intensity to workouts. Weighted vests, resistance bands, slam balls, and other functional gear provide added challenge without compromising comfort or safety..

rfk wears jeans on a hike and to gym, why is it a bad idea?

Easy Restorative Yoga Pose Inspired By Dogs – You May Be Doing It Wrong!

Easy Restorative Yoga Pose Inspired From Dogs – You May Be Doing It Wrong!

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If you are someone who does yoga or have even read about yoga and its poses, practices, etc., you may have noticed an interesting fact about the exercise. Many of the poses in yoga often have animal names in them, like cobra pose, bird pose, cat-cow pose etc. That is because, as a practice of health and healing, yoga pulls from our own surroundings. Nature has inspired many poses in yoga such as tree pose, mountain pose and many more. 

One such pose is inspired by dogs. <span>Downward Dog</span> is one of the most famous yoga poses, but it's easy to do it wrong! Things like rounding your back, putting your feet too far apart, or pushing too much weight into your wrists can actually cause more of a stretch than you need, and even lead to injuries. 

Downward Dog (also called Downward-Facing Dog, or <span>Adho Mukha Svanasana</span> in fancy yoga language) is a basic yoga pose. You'll often see it used to connect other movements, like in a <span>Sun Salutation</span> sequence. It's also a way to rest actively, stretch your body, and make yourself stronger all at once. It gives you a moment to check in with how you're feeling during your yoga practice. 

In this pose, your body looks like an upside-down "V" shape, or like a pyramid. Imagine a straight line going from the top of your head, through your back, and right up to the ceiling from your bottom. 

<h2>How to Do Downward Dog the Right Way</h2>

Downward Dog usually isn't the first thing you do in a yoga session. It's best to warm up your muscles and joints a bit first. Once you're warmed up, follow these steps. according to the Cleveland Clinic: 

<ol><li>Put your hands right under your shoulders (about shoulder-width apart) and your knees directly under your hips.</li><li>Spread your fingers wide and press firmly into your whole hand. Tuck your toes under, as if you're trying to grip the floor.</li><li>As you breathe out, push your hips up and back, like someone's pulling your bottom towards the ceiling. This makes your body look like an upside-down "V."</li><li>Focus on keeping your back flat and straight, not rounded. Let your head and neck hang loosely between your upper arms. Think about pushing the floor away from you with your arms to keep them strong.</li><li>Pull your belly button in towards your spine to use your core muscles.</li><li>Keep your legs straight. If it feels okay, try to gently drop your heels towards the floor, but don't force it down.</li><li>Shift your weight a little between your hands and feet until you feel steady and comfortable in the pose.</li><li>Stay in this pose for 10 to 15 seconds, and remember to keep breathing deeply.</li><li>If the stretch feels too much, simply bend your knees a little and adjust your position until it feels better.</li><li>When you're done, breathe out and either move into your next yoga pose or gently lower yourself down to the floor into Child's Pose.</li></ol>

<h2>Benefits of Downward Dog (and Who Should Be Careful) </h2>

Downward-Facing Dog gives you a full-body stretch and also strengthens many parts of your body, including your: 

<ul><li>Shoulders</li><li>Arms (triceps and biceps)</li><li>Stomach muscles (abs/core)</li><li>Backs of your thighs (hamstrings)</li><li>Bottom (glutes)</li><li>Fronts of your thighs (quads)</li><li>Hip muscles (hip flexors)</li><li>Knee joints</li></ul>

This pose really improves how flexible you are and how well you can control your movements. It also acts as a moment of active rest. Because your head is lower than your heart, it increases blood flow to your head and upper body. 

adho mukha svanasana

downward dog

sun salutation

Easy Restorative Yoga Pose

Yoga Pose Inspired By Dogs

If you are someone who does yoga or have even read about yoga and its poses, practices, etc., you may have noticed an interesting fact about the exercise. Many of the poses in yoga often have animal names in them, like cobra pose, bird pose, cat-cow pose etc. That is because, as a practice of health and healing, yoga pulls from our own surroundings. Nature has inspired many poses in yoga such as tree pose, mountain pose and many more. One such pose is inspired by dogs. Downward Dog is one of the most famous yoga poses, but it's easy to do it wrong! Things like rounding your back, putting your feet too far apart, or pushing too much weight into your wrists can actually cause more of a stretch than you need, and even lead to injuries. What Is Downward Dog? Downward Dog (also called Downward-Facing Dog, or Adho Mukha Svanasana in fancy yoga language) is a basic yoga pose. You'll often see it used to connect other movements, like in a Sun Salutation sequence. It's also a way to rest actively, stretch your body, and make yourself stronger all at once. It gives you a moment to check in with how you're feeling during your yoga practice. In this pose, your body looks like an upside-down "V" shape, or like a pyramid. Imagine a straight line going from the top of your head, through your back, and right up to the ceiling from your bottom. How to Do Downward Dog the Right WayDownward Dog usually isn't the first thing you do in a yoga session. It's best to warm up your muscles and joints a bit first. Once you're warmed up, follow these steps. according to the Cleveland Clinic: Put your hands right under your shoulders (about shoulder-width apart) and your knees directly under your hips.Spread your fingers wide and press firmly into your whole hand. Tuck your toes under, as if you're trying to grip the floor.As you breathe out, push your hips up and back, like someone's pulling your bottom towards the ceiling. This makes your body look like an upside-down "V."Focus on keeping your back flat and straight, not rounded. Let your head and neck hang loosely between your upper arms. Think about pushing the floor away from you with your arms to keep them strong.Pull your belly button in towards your spine to use your core muscles.Keep your legs straight. If it feels okay, try to gently drop your heels towards the floor, but don't force it down.Shift your weight a little between your hands and feet until you feel steady and comfortable in the pose.Stay in this pose for 10 to 15 seconds, and remember to keep breathing deeply.If the stretch feels too much, simply bend your knees a little and adjust your position until it feels better.When you're done, breathe out and either move into your next yoga pose or gently lower yourself down to the floor into Child's Pose.Benefits of Downward Dog (and Who Should Be Careful) Downward-Facing Dog gives you a full-body stretch and also strengthens many parts of your body, including your: ShouldersArms (triceps and biceps)Stomach muscles (abs/core)Backs of your thighs (hamstrings)Bottom (glutes)Fronts of your thighs (quads)Hip muscles (hip flexors)Knee jointsThis pose really improves how flexible you are and how well you can control your movements. It also acts as a moment of active rest. Because your head is lower than your heart, it increases blood flow to your head and upper body. 

easy restorative yoga pose inspired from dogs – you may be doing it wrong!

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