Health and Me

Ishita Roy

How Ranbir Kapoor Transformed His Body For ‘Love and War’

We have seen many actors often undergoing rigorous physical training to prepare for demanding roles. They also push their bodies beyond usual limits. One such star currently making waves for his dedication and <span>fitness regime</span> is <span>Ranbir Kapoor</span>. He is undergoing an intense training for Sanjay Leela Bhansali's upcoming film Love and War, which is set to release next year. The film also stars Alia Bhatt and Vicky Kaushal. 

A glimpse from Ranbir Kapoor's workout was shared on the Instagram, which left many fans and <span>fitness</span> enthusiasts in awe. His trainer, Nam, shared the behind-the-scenes image of the actor performing a front lever- one of the most challenging calisthenic exercises. The image also showed Ranbir's core strength, balance, and control. It also inspired many to push their own workout limits. 

<h4>What Is A <span rel="noindex">Front Lever</span>?</h4>

The front lever is an advanced calisthenic exercise where the body is held parallel to the ground while suspended from a bar. It is a full body challenge with the only point of contact being the hands gripping the bar. 

<h4>How can you perform a successful front lever?</h4>

<strong>Core Strength: </strong>The abdominal muscles and obliques work intensely to keep the body straight and stable.

<strong>Back and Shoulder Engagement:</strong> The latissimus dorsi (lats), traps, and deltoids support and control the body’s position.

<strong>Grip and Arm Power: </strong>A strong grip and enduring forearms are essential to maintain the hold without sagging.

<strong>Full-Body Coordination: </strong>The front lever is a compound movement, requiring synchronized muscle engagement for balance and stability.

In the shared image, Ranbir maintains a flawless posture, holding his body completely straight and parallel to the ground. His execution reflects immense strength, remarkable control, and serious commitment to mastering his physical abilities.

<h4>What Are The Benefits of Front Lever Exercise?</h4>

<strong>Full-Body Strength: </strong>This exercise activates multiple muscle groups simultaneously, making it an excellent full-body strength builder.

<strong>Enhanced Core Stability: </strong>With continuous core engagement, it helps improve overall balance, posture, and athletic performance.

<strong>Upper Body Power: </strong>Strengthening the lats, traps, shoulders, and arms helps improve other key exercises like pull-ups, muscle-ups, and deadlifts.

Grip Endurance: Holding a front lever builds serious grip strength, which is useful not just for workouts but for daily activities.

<strong>Functional Fitness: </strong>It improves body awareness and control, skills that are important across various sports and everyday movements.

<h4>What Does Ranbir Kapoor's Fitness Regime Look Like?</h4>

Ranbir Kapoor's fitness journey has progressed steadily and many have witnessed it, including people who have seen the recently shared post by his fitness trainer. Hie trainer Nam had been sharing glimpses of the hard work Ranbir is putting into his regime. 

It started about four months ago, where a video showed Ranbir performing pull-ups with an advanced clap variation. It also showed his agility and upper body strength. 

Furthermore, the post had made it clear that his transformation for Love and War is more than just looking good on the screen. It is about his intense training regime, and the unwavering discipline that he has also encouraged to his fans to follow. 

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We have seen many actors often undergoing rigorous physical training to prepare for demanding roles. They also push their bodies beyond usual limits. One such star currently making waves for his dedication and fitness regime is Ranbir Kapoor. He is undergoing an intense training for Sanjay Leela Bhansali's upcoming film Love and War, which is set to release next year. The film also stars Alia Bhatt and Vicky Kaushal. A glimpse from Ranbir Kapoor's workout was shared on the Instagram, which left many fans and fitness enthusiasts in awe. His trainer, Nam, shared the behind-the-scenes image of the actor performing a front lever- one of the most challenging calisthenic exercises. The image also showed Ranbir's core strength, balance, and control. It also inspired many to push their own workout limits. What Is A Front Lever?        View this post on Instagram            A post shared by Training With Nam (@trainingwithnam)]]>The front lever is an advanced calisthenic exercise where the body is held parallel to the ground while suspended from a bar. It is a full body challenge with the only point of contact being the hands gripping the bar. How can you perform a successful front lever?Core Strength: The abdominal muscles and obliques work intensely to keep the body straight and stable.Back and Shoulder Engagement: The latissimus dorsi (lats), traps, and deltoids support and control the body’s position.Grip and Arm Power: A strong grip and enduring forearms are essential to maintain the hold without sagging.Full-Body Coordination: The front lever is a compound movement, requiring synchronized muscle engagement for balance and stability.In the shared image, Ranbir maintains a flawless posture, holding his body completely straight and parallel to the ground. His execution reflects immense strength, remarkable control, and serious commitment to mastering his physical abilities.What Are The Benefits of Front Lever Exercise?        View this post on Instagram            A post shared by Training With Nam (@trainingwithnam)]]>Full-Body Strength: This exercise activates multiple muscle groups simultaneously, making it an excellent full-body strength builder.Enhanced Core Stability: With continuous core engagement, it helps improve overall balance, posture, and athletic performance.Upper Body Power: Strengthening the lats, traps, shoulders, and arms helps improve other key exercises like pull-ups, muscle-ups, and deadlifts.Grip Endurance: Holding a front lever builds serious grip strength, which is useful not just for workouts but for daily activities.Functional Fitness: It improves body awareness and control, skills that are important across various sports and everyday movements.What Does Ranbir Kapoor's Fitness Regime Look Like?Ranbir Kapoor's fitness journey has progressed steadily and many have witnessed it, including people who have seen the recently shared post by his fitness trainer. Hie trainer Nam had been sharing glimpses of the hard work Ranbir is putting into his regime. It started about four months ago, where a video showed Ranbir performing pull-ups with an advanced clap variation. It also showed his agility and upper body strength. Furthermore, the post had made it clear that his transformation for Love and War is more than just looking good on the screen. It is about his intense training regime, and the unwavering discipline that he has also encouraged to his fans to follow. 

how ranbir kapoor transformed his body for ‘love and war’

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<span>Walking</span> is the simplest form of exercise. While it is something that we are genetically designed to do, there has been debate on its efficiency as a full-fledged form of exercise. In the latest development, scientists in Japan have taken this activity and supercharged it into a research-backed, age-defying <span>fitness</span> routine that's going viral across the world. Called Interval Walking Training (IWT), its health benefits have not stunned even the most dedicated gym goers. 

<h2>So What Exactly IS Interval Walking Training?</h2>

Developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. As per its creators, it is all about small bursts of energy. The results? A fitter heart, stronger legs, and even a shot at turning back the biological clock.

<h2>How Is It Different From Regular Walking?</h2>

Most people associate High-Intensity Interval Training (HIIT) with gruelling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health, and fat burn than hours of slow-paced activity.

The technique has a empirical backing too. Scientific trials in Japan have shown that those who practised this method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate cycling.

The creator of this walking method, Dr. Nose, even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were halved.

<h2>Why Does Japanese Walking Work So Well?</h2>

It is all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training, just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary slump.

This burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout but a rejuvenating full-body experience.

Want to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backwards walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at bay. So the next time you’re thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.

Japanese Walking trend

Walking

Physical Exercise

Japanese Walking trend health benefits

Walking is the simplest form of exercise. While it is something that we are genetically designed to do, there has been debate on its efficiency as a full-fledged form of exercise. In the latest development, scientists in Japan have taken this activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. Called Interval Walking Training (IWT), its health benefits have not stunned even the most dedicated gym goers. So What Exactly IS Interval Walking Training?Developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. As per its creators, it is all about small bursts of energy. The results? A fitter heart, stronger legs, and even a shot at turning back the biological clock.How Is It Different From Regular Walking?Most people associate High-Intensity Interval Training (HIIT) with gruelling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health, and fat burn than hours of slow-paced activity.The technique has a empirical backing too. Scientific trials in Japan have shown that those who practised this method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate cycling.Can It Reverse Ageing?The creator of this walking method, Dr. Nose, even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were halved.Why Does Japanese Walking Work So Well?It is all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training, just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary slump.This burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout but a rejuvenating full-body experience.Variations For Every LifestyleWant to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backwards walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at bay. So the next time you’re thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.

what is japanese walk—the fitness trend that makes you 10 years younger

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<span>Yoga</span> plays a very important role for our health. It not only helps us strengthen our body, but it also increases our endurance and mental tenacity. It is an anciet practice that involves asanas, breathing exercises as well as meditation. It has become very popular in recent years as people learn about its accessibility as well as the benefits of doing it. Other aspects of yoga include increasing organ capacity like <span>strengthening your lungs</span>. 

A 2015 study published in the International Journal of Yoga people with heart conditions like coronary artery disease (CAD) often have weaker lungs. We did a study to see if yoga, including breathing exercises (Pranayama), could help. We split 80 heart patients into two groups: one did yoga for three months along with their usual medicine, and the other just took medicine. The results showed that the yoga group had better lung function and even improved heart health, like lower blood pressure. This means yoga can be a helpful extra treatment for people with heart disease. 

This gentle pose involves arching your back like a cobra. It helps to open up your chest and makes your spine stronger. By expanding your rib cage, it allows you to take deeper breaths, which is great for your lungs. 

In this pose, you lift both your chest and legs like a bow. It deeply stretches the front of your body, including your chest and belly. This helps your lungs become more flexible and can make breathing easier if you have issues. 

This pose involves arching your back and reaching for your heels. It strongly opens your chest and throat area, which gets your breathing system going. It encourages full, big breaths and can help clear out your air passages. 

This is a seated twisting pose. It gently squeezes and then releases your insides, which helps blood flow around your lungs. This pose can improve how well you control your breath and helps to clean out your breathing system. 

This isn't just one pose, but a group of special breathing exercises. Techniques like breathing through one nostril at a time or taking deep belly breaths directly improve how your lungs work, helping you take in more oxygen and feel calmer. 

This standing twist stretches the muscles between your ribs. This makes your chest more flexible, allowing for deeper breaths when you inhale. It's a great way to improve your lung capacity and make breathing more efficient. 

In this pose, you lift your hips off the ground, forming a bridge shape. It gently opens your chest and stretches the front of your body. This pose can help ease chest stuffiness and make it simpler to breathe. 

Yoga & Asanas

can yoga increase lung capacity

yoga for lungs

strengthening your lungs

yoga

Yoga plays a very important role for our health. It not only helps us strengthen our body, but it also increases our endurance and mental tenacity. It is an anciet practice that involves asanas, breathing exercises as well as meditation. It has become very popular in recent years as people learn about its accessibility as well as the benefits of doing it. Other aspects of yoga include increasing organ capacity like strengthening your lungs. A 2015 study published in the International Journal of Yoga people with heart conditions like coronary artery disease (CAD) often have weaker lungs. We did a study to see if yoga, including breathing exercises (Pranayama), could help. We split 80 heart patients into two groups: one did yoga for three months along with their usual medicine, and the other just took medicine. The results showed that the yoga group had better lung function and even improved heart health, like lower blood pressure. This means yoga can be a helpful extra treatment for people with heart disease. Cobra Pose (Bhujangasana) This gentle pose involves arching your back like a cobra. It helps to open up your chest and makes your spine stronger. By expanding your rib cage, it allows you to take deeper breaths, which is great for your lungs. Bow Pose (Dhanurasana) In this pose, you lift both your chest and legs like a bow. It deeply stretches the front of your body, including your chest and belly. This helps your lungs become more flexible and can make breathing easier if you have issues. Camel Pose (Ustrasana) This pose involves arching your back and reaching for your heels. It strongly opens your chest and throat area, which gets your breathing system going. It encourages full, big breaths and can help clear out your air passages. Half Lord of the Fishes Pose This is a seated twisting pose. It gently squeezes and then releases your insides, which helps blood flow around your lungs. This pose can improve how well you control your breath and helps to clean out your breathing system. Pranayama This isn't just one pose, but a group of special breathing exercises. Techniques like breathing through one nostril at a time or taking deep belly breaths directly improve how your lungs work, helping you take in more oxygen and feel calmer. Revolved Side Angle Pose This standing twist stretches the muscles between your ribs. This makes your chest more flexible, allowing for deeper breaths when you inhale. It's a great way to improve your lung capacity and make breathing more efficient. Bridge Pose (Setu Bandhasana) In this pose, you lift your hips off the ground, forming a bridge shape. It gently opens your chest and stretches the front of your body. This pose can help ease chest stuffiness and make it simpler to breathe. 

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Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out. 

These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses. 

Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides. 

<h2>Legs-Up-the-Wall Pose (Viparita Karani) </h2>

Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system. 

<h2>Supported Bridge Pose (Setu Bandhāsana Variation) </h2>

Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension. 

<h2>Supine Spinal Twist (Supta Matsyendrāsana) </h2>

Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress. 

<h2>Butterfly Pose (Baddha Konāsana) </h2>

Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch. 

The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button. 

Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go. 

yoga & asanas

Grounding Yoga Pose

Yoga Pose to Help You Wind Down

revitalizing yourself through yoga

yoga poses that help you sleep well

what are grounding yoga poses

Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out. These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses. Child's Pose (Bālāsana) Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides. Legs-Up-the-Wall Pose (Viparita Karani) Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system. Supported Bridge Pose (Setu Bandhāsana Variation) Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension. Supine Spinal Twist (Supta Matsyendrāsana) Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress. Butterfly Pose (Baddha Konāsana) Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch. Corpse Pose (Śavāsana) The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button. Supported Savasana Variation Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go. 

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How Ranbir Kapoor Transformed His Body For ‘Love and War’

Quick Stories

What Is Japanese Walk—The Fitness Trend That Makes You 10 Years Younger

Can Yoga Make Your Lung Strong?

Does The Requirement Of Exercising Impact On One's Gender?

Health Conditions A-Z

What Is Japanese Walk—The Fitness Trend That Makes You 10 Years Younger

Valley Fever Cases Surge In California-How To Identifiy This Lung Infection

Can Yoga Make Your Lung Strong?