Are you in search for that one thing that can help you in your weight loss or fat loss journey? well your search ends here. I’m gonna share the best technique that is also a proven method for fat loss and along with it, I’ll be sharing a few exercises as well that you should definitely add into your fitness journey.
HIIT (High Intensity Interval Training) workouts involve intense bursts of activity lasting a few seconds to several minutes, where you push yourself hard, reaching around 80 to 95 percent of your maximum heart rate. After each intense phase, you take a break of the same length but at a lower intensity, about 50 percent of your maximum heart rate. This pattern of intense work and recovery repeats for 10 to 60 minutes, depending on the workout program.
HIIT workouts are effective for weight loss. It helps burn more fat than traditional cardio exercises. A study found that HIIT workouts burns approximately 30% more calories compared to steady-state cardio workouts. moreover, HIIT workouts can help boost metabolic rate, which means continue burning calories even after finishing exercise. Lastly, HIIT workouts can contribute to muscle development. Muscle tissue is metabolically active, which means it burns calories even when you're not working out.
Read this if wants to gain weight : What Is The Best Ayurvedic Medicine For Weight Gain?
Increase Calorie Expenditure: When compared to traditional exercise methods, HIIT workouts help burn more calories, which contributes to weight loss.
Increase Metabolic Rate: HIIT workouts increase your metabolic rate, resulting in more calorie burning even after the workout is finished.
Improve Cardiovascular Health and Muscle: HIIT workouts improve cardiovascular fitness and muscle mass, which aids in weight loss and overall health.
Lower Your Risk of Chronic Diseases: Regular HIIT workouts can lower your risk of chronic diseases such as heart disease, diabetes, and obesity.
Improve Mental Health: HIIT workouts improve mental health by reducing stress, boosting mood, and improving overall mental health.
Warm-up: To prepare your body for exercise, begin with a 5-10 minute warm-up. Light cardio exercises such as jogging, cycling, or jumping jacks can be done.
Select an Activity: Choose an activity that you enjoy, such as running, cycling, swimming, or jumping rope. This will improve the quality and duration of your workouts.
Intervals of High Intensity: Perform the chosen activity at a high intensity for 20-30 seconds. Push yourself to a difficult level that requires effort.
Rest and Recover: After each high-intensity interval, take a 10-15 second break. Take advantage of this opportunity to catch your breath and prepare for the next round.
Repeat for a total of 4-6 rounds of high-intensity intervals and rest periods. Depending on your fitness level, adjust the number of rounds and gradually increase as you progress.
Cool Down: Allow 5-10 minutes for cooling down. To lower your heart rate gradually, engage in low-intensity exercises such as walking or stretching.
Take frequent breaks and remember to listen to your body. As your fitness improves, you can gradually increase the intensity and duration of your HIIT workouts. HIIT workouts can be a safe and effective way to lose weight and improve your overall health with proper planning and effort.
1. Burpees:
- It's a two-part exercise: push-up followed by a jump in the air.
- Works out all muscles, especially calves, chest, triceps, shoulders, biceps, glutes, and lats is (latissimus dorsi muscles).
- How to do it: Start in a partial squat position, touch the ground with your chest, push-up, jump up with hands raised, and repeat.
2. High Knees:
- Strengthens leg muscles, increases heart rate, and improves coordination and flexibility.
- How to do it: Stand with feet hip-width apart, lift one knee toward the chest, and alternate quickly while running in place.
3. Lunge Jumps:
- Advanced variation of walking lunges, burns calories, and boosts heart rate.
- How to do it: Stand with legs shoulder-width apart, step forward with one leg and bend down, then jump and switch legs mid-air, landing with the other leg forward.
4. Jumping Jacks:
- Full-body exercise that requires no equipment.
- How to do it: Stand with feet hip-width apart, jump while moving feet laterally apart and raising arms overhead, then return to the starting position and repeat.
5. Mountain Climbers:
- Full-body exercise that improves cardio endurance and agility.
- How to do it: Start in a straight arm plank position, bring knees towards the chest one at a time in a running motion, alternating quickly.
6. Rope Jumping:
- Fun exercise that burns calories and doesn't require much equipment.
- How to do it: Hold a rope, jump with legs together while swinging the rope around your body from head to toe.
7. Push-ups:
- Common bodyweight exercise that builds upper body strength.
- How to do it: Start in a plank position with hands and toes touching the ground, lower your body down while keeping a straight line, push your back up, and repeat.
8. Russian Twist:
- Works core and hips, great for twisting movements.
- How to do it: Sit on the ground with knees-up in a V position, twist from side to side.
Also read : Best Indian food for Weight Loss
Remember to practice these exercises with proper form and gradually increase intensity or difficulty as you progress. Patience and determination will help you improve over time.
Are you frustrated and exhausted because you've tried everything and still haven't lost any weight? Don't worry, our bodies can be affected by a variety of factors, such as hormones or deficiencies, which may be preventing any positive changes from occurring. It is critical to seek professional advice in such cases. I strongly advise you to consult with AYUSH-based experts who can help you make appropriate lifestyle changes and provide natural medicines with no side effects. You can achieve not only physical fitness but also overall well-being by following their advice. So, why continue to wait? Consult with Healthybazar and let us help you achieve your fitness goals holistically. If you are willing to read more about HIIT refer to this research paper - High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol
Sonal Rani has 3 years of experience in research and content writing. A health enthusiast, she has a keen interest in writing health-related articles. Leveraging her knowledge and expertise, Sonal has created numerous informative and valuable articles that guide readers towards better health and wellness.
One of the most important elements determining someone’s physical appearance is hair. Men and women worldwide constantly seek the best Ayurvedic treatment for hair fall to enhance the appearance and health of their hair.
However, due to various causes such as a poor diet, environmental factors, hormonal imbalance, or stress, we often suffer from hair issues. These issues include hair fall, premature greying, and thinning. Moreover, many commercial hair care products use many chemicals that damage not only the hair but also, potentially, the body's nervous system and endocrine system too.
Also, the products we use to treat our damaged hair often have only a superficial effect and leave the underlying causes unanswered. This is why we should consider home remedies and herbal products to take care of our hair from its roots.
A study on Chennai based population on hair fall with hair related problems among males of age 18-50 revealed the following:
Common symptoms of hair loss can vary in men and women. In women, the primary symptom of hair fall is hair loss in the parting of the head and the mid-frontal area of the scalp. For men, hair thinning on the top of the head, along with noticeable bald spots in the front, are clear indications of male pattern hair loss.
Additionally, if you find more hair than usual on the hairbrush after you brush or after washing your hair and on your pillow in the morning, these are also signs of hair loss. You may consider herbal treatment of hair fall to stop hair fall in the initial level to avoid severe loss.
There are various causes of hair fall that may vary from person to person.
Here are some common causes of hair fall:
These factors can lead to excess toxic substances in the body and cause hair fall.
According to Ayurvedic treatment for hair fall, the hair is a direct by-product of your bone tissue (marrow). It is also linked to the central nervous system and gut. This means any weakness in the bone tissue, nervous system, and digestive system’s health will naturally result in hair loss or diminishing hair growth.
In other words, the imbalance in your unique constituency or ratio (Prakriti) of Vata, Pitta, and Kapha Doshas (physical forces) will lead to the underlying issues in bone marrow, nervous and digestive systems. This, in turn, reflects in your scalp and hair.
You can understand your underlying Dosha imbalance or physiological imbalance by assessing your hair texture and the type of hair problems you have.
For example:
The Ayurvedic system is wholly based on balancing the three dosha levels – Vatta, Pitta, and Kapha. According to Ayurveda texts, hair fall occurs when a Dosha imbalance occurs. Thus, it is necessary to know the patient's Prakriti to regrow hair. Diet and lifestyle are also significant factors in promoting hair growth.
There are various home remedies that not only help to control hair fall but also help to keep your hair shiny and beautiful. In addition, these remedies can be performed at home quickly due to the easy availability of the ingredients.
An egg has many ingredients like Sulphur, Phosphorus, Zinc, Iodine, etc., that control hair fall and promote hair growth.
To prepare an egg mask, follow these instructions:
This herb prevents hair loss and maintains hair sustainability. In addition, it helps soothe the scalp and eliminate any dry flakes/dandruff.
The protein and essential fats in coconut milk promote hair growth and prevent hair loss.
To prepare the milk, follow these instructions:
Green tea is rich in antioxidants, which help boost hair growth and prevent hair loss.
Eating healthy and living a balanced lifestyle is essential to keeping your hair healthy. According to Ayurvedic treatment for hair fall, a wholesome and balanced diet enriched with vitamins and minerals helps grow hair.
Following are some diet and lifestyle changes you should adopt in your life to regain your hair:
Along with diet and lifestyle changes, a few herbs help to prevent and control hair fall. These herbs enhance hair quality and make hair shiny. You can use their extracts or powders as hair masks or add them while washing your hair.
Following are the herbs to prevent hair fall:
Shikakai is a magical herb that is very beneficial for hair. It can be considered a natural hair cleanser or shampoo due to its cleansing properties. In addition, it helps to promote hair growth naturally and nourishes hair with its antioxidant properties.
How to use-
Brahmi is a very powerful herb to promote hair growth and hair quality. It is useful in preparing herbal oil that is beneficial to make your hair strong and efficient to relieve stress hormones called ‘cortisol’ and lighten your mood. It is also effective for dry and damaged scalp.
How to use-
Amla is enriched with Vitamin C, an essential element to keep hair and scalp healthy and refreshing. In addition, it is rich in fatty acids and antioxidants that help strengthen hair follicles, and it helps to remove dandruff, dissolve grease and dirt from follicles.
Massaging the scalp with Amla oil can increase blood circulation. It provides essential nutrients to hair follicles to promote hair growth.
How to use-
Also Read: Neem Oil for Hair: Research, Benefits, How to Use it, and Side Effects
In modern medicine, health issues like hair fall, greying hairs, and dandruff are treated symptomatically for months of application. Ayurveda relieves these head disorders in Siraveda at the forehead region to clear obstruction channels. There are various herbs and home remedies available in Ayurveda that help to cleanse the scalp, circulate blood in hair and promote hair growth. Along with Ayurvedic treatment for hair fall, you should also consider healthy diet and lifestyle modifications to ensure speedy hair growth and nourishment. Find lifestyle tips and Ayurvedic products at HealthyBazar. All the products on-site are genuine. To treat hair fall problems and get healthier hair, one can also consult with Dr. Shivani, an Ayurvedic Consultant, and Practitioner with 3 years of experience.
Dr. Shivani Nautiyal is a renowned Ayurvedic physician, Panchakarma therapies specialist, and detox expert who has made significant contributions to the field of natural holistic healing and wellness. With her profound knowledge, expertise, and compassionate approach, she has transformed the lives of countless individuals seeking holistic health solutions. She is a Panchakarma expert, which are ancient detoxification and rejuvenation techniques. She believes in the power of Ayurveda to restore balance and harmony to the body, mind, and spirit.
Kidney stones are one of the most common lifestyle diseases people are suffering from these days. However, the good news is that, with the help of some home and herbal remedies, you can treat it naturally!.
In the western world, the annual incidence of Kidney Stone is about 0.5%, where a lifetime risk of developing it is about 10-15%, and it increases by 20-25% in the Middle East. In the Indian population, about 12% are expected to have urinary stones and out of which, 50% may end up with a loss of kidney functions.
Kidney stone is made of hard minerals and salt deposits that form inside the kidneys. They are also known as Urolithiasis or Nephrolithiasis. It has been a global problem affecting human beings since ancient times. It is a condition in which the crystals of uroliths/stones are present in the urinary tract and form uneven calculi.
Kidney stone is also known as calculi. These calculi can differ in size and shape, found anywhere in the urinary tract from the kidney to the bladder. Kidney stone is a significant problem in India and other developing countries. Kidney stones have generally affected 10-12% of the industrialized population.
The Patient does not identify whether he is suffering from kidney stones. After leaving the stone through the kidney, it passes to the bladder with the help of ureters. At the same time, some of the stones remain in the ureters. Further, they block the urine flow out of the kidneys and make it swell; this condition is called Hydronephrosis.
Some of the common symptoms of kidney stones are as follows:
The common causes of kidney stones include:
A slight reduction in urinary oxalate is associated with a significant decrease in the formation of calcium oxalate stones. Hence, one should avoid oxalate-rich foods like Cucumber, Green Peppers, Beetroot, Spinach, Soya Bean, Chocolate, Popcorn, and Sweet Potato. Mainly kidney stones affect the parts of the body like the kidney ureters and urethra.
More critical, kidney stone is a recurrent disorder with lifetime recurrence risk reported as high as 50%. Therefore, there is a higher chance of developing heart diseases due to kidney stones. In addition, kidney stones reduce the formation of minerals and essential elements for bone formation.
In Ayurveda, we can compare this disease with "Ashmari." Ashmari (calculi) comprises two words, i.e., 'Ashma' (stone) and 'Ari' (enemy). Ashman (calculi), called Moothrashmari (Urolithiasis), is a disease of Moothravahasrotas (urinary tract) and involves the formation of a stone. Kidney stone resulting in severe pain as given by an enemy.
Charaka, Sushrut, and Vagbhata describe it in Ashmari Vyadhi. In Asanshodhil (regular not doing Panchkarma) and Adhikari (Unwholesome Diet), person aggravated Kapha dosha mix up with Mutra (urine), enter in Basti (Kidney, Ureter, Bladder), obstruct the urinary tract, and create Ashmari. Sushrut has mentioned that those who do not undergo Panchkarma Treatment regularly, take an unhealthy diet, and follow a faulty lifestyle, are prone to recurrent kidney stones.
Ashmari is one of the diseases under Asthamahagad, i.e., challenging to cure. Ashmari is Vyadhi of Mutravaha Strotas. As Basti comes under Trimarma (three-fold of life).
There are 4 types of Ashmari described in Ayurveda:
1) Vataj Ashmari (Calcium Oxalate Stone): Vataj Ashmari is blackish, hard, irregular, rough structure, and like Kadamb flower, full of a spike. The symptoms of this kind of Ashmari are intense pain in the abdomen and anal region. In addition, they cause burning in the penis, making it difficult to excrete Vata, Mutra, and stool.
2) Pittaj Ashmari (Uric Acid Stone): Pittaj Ashmari looks like Bhallatak. Its symptoms are burning micturition and yellow urine.
3) Kaphaj Ashmari (Oxalate/ Phosphate stone): It is slimy, big, and looks Light green or white in colour. The symptoms are pain in the Urinary bladder and thighs. Acharya Sushruta, the world-first surgeon, described various types of treatment in Ashmari like Ghrut (Ghee/ Clarified butter), Kashaya (Decoction), and Kshara Bhedan (Scratching).
4) Shukra Ashmari (Spermolith) – This stone develops in the seminal vesicle due to the suppression of semen. If semen flow (Shukra Vega) is suppressed, it takes transit movement (Vimargagamana) and lodges in between penis (Medhra) and testis (Vrushana).
Ayurvedic treatment of renal stones has various therapies, including plant-based medicine, diet, and lifestyle changes.
Here are the Ayurvedic home remedies and diet recommendations to treat Kidney stones naturally:
Some Home Remedies for Kidney Stones
Include any fluid such as water, coffee, and lemonade in your diet except for grapefruit juice and soda. They are known to have a beneficial effect. This will help produce less concentrated urine and ensure at least 2.5L/day a good urine volume.
It would be best if you eliminated spinach, berries, chocolate, wheat bran, nuts, beets, and tea from your diet.
Three servings of dairy per day will help lower the risk of calcium stone formation.
Take calcium supplements regularly but only after consulting with your physician and registered kidney dietitian.
High protein intake will cause the kidneys to excrete more calcium which may cause more stones to form in the kidney. So, one should eat a moderate amount of protein.
High sodium intake increases calcium in the urine, increasing the chances of developing stones. Therefore, it would help if one had a low salt diet, and it is also important to control blood pressure.
It is recommended to take 60mg/day of vitamin C because the excess amounts of Vitamin C helps produce more oxalate in the body.
Along with the diet and lifestyle changes, you should also consider some Ayurvedic medicines. These medicines will not only help you to treat kidney stones but also help to avoid recurrence.
The following are some medicines you may consider to treat kidney stones:
The active ingredients include Hajrul Yahud Bhasma (silicate of lime), Yavakshar, Shwet Parppati, and Pashanbhed Churna. Anupan of this Kwath is Kulthi Kadha which has Kaphahar and Bhedan properties.
Dosage– 2 tsp. twice a day with water.
The active ingredients included are Nagarmotha (Root), Sounth (Rhizome), Kali Marich (Seed), Pippali (Fruit), Haritaki (Fruit), Bibhitaki (Fruit), Amla (Fruit), Shudh Guggul, Gokharu (Panchang). In addition, Gokshuradi Guggulu acts as an Antispasmodic and an Antibiotic. It has a Diuretic (Mutral) property.
Dosage – 2 tablets twice a day with water.
Its active ingredients include Varun, Pashanbheda, Sunthi, and Gokshura. Varunadi Kwath is Diuretic in action. In addition, it has a penetration (Bhedan) activity. So, it helps to disintegrate the stone.
Dosage – 2 tsp thrice a day with a half cup of water.
Dos and Don'ts
Also Read: Constipation: Causes, Triggers, and Treatment with Ayurveda
According to Ayurveda, lifestyle modification through diet, internal medicines, and Basti therapy is highly effective in managing renal stones. In addition, proper counseling and guidance should be provided to kidney stone patients, including Pathya – Apathya (dietary management) correlation with Ashmari management. Furthermore, home Remedies for Kidney Stones can help prevent further complications and recurrence of the disease. Find lifestyle tips and Ayurvedic products at HealthyBazar. All the products on-site are genuine, and one can also consult with the best Ayurvedic and Unani doctors.
Dr. Shivani Nautiyal is a renowned Ayurvedic physician, Panchakarma therapies specialist, and detox expert who has made significant contributions to the field of natural holistic healing and wellness. With her profound knowledge, expertise, and compassionate approach, she has transformed the lives of countless individuals seeking holistic health solutions. She is a Panchakarma expert, which are ancient detoxification and rejuvenation techniques. She believes in the power of Ayurveda to restore balance and harmony to the body, mind, and spirit.