Fitness and workout guide for beginners

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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Are you looking to get fit but don’t know where to begin? Let us take you through this guide that will help you kickstart your fitness journey today!

Ever since Covid-19 broke out, we’ve all become particularly conscious of our fitness. And even if we don’t know much, we are sure as hell motivated to start this journey! Now if you belong to the latter category and are wondering how to begin, fret not. By now, you must have already come across various exercises on social media performed by your favourite Bollywood beauties.

It’s time to tell you more about them, so that you can flaunt your fit bod in no time!

1. Hula hoop your way to fitness

You may have seen various people doing hula hoops, right? Well that’s because it isn’t just fun but also a good way to keep the weight off. As per research, this exercise form can burn about 165 calories in 30 minutes, in the case of women. Plus, hula hooping also reduces fat around your waist and hips. Furthermore, it helps to increase your core muscle mass, and decreases bad cholesterol. No wonder, actresses like Shruti Haasan swear by it!

2. Lift weights to flaunt a toned body

If there’s one thing we know by now, it is that weight training is beneficial for women. In fact, Akshita Arora, Advanced Coach, FITTR, had earlier told HealthShots, “There has always been an unsubstantiated perception that weight training will make women look masculine and bulky. In fact, strength training or popularly known as weight training helps everyone, including women to achieve the desired fitness goals. Adding strength training everyday and using free weights, resistance bands, weightlifting, as well bodyweight exercises can have several benefits.”

She added, “In fact, a lot of women have lean tissue which not only helps them look more toned, but also helps in their overall functional strength and keeps them away from lifestyle disorders. As a result, even the functional activities they perform become easier.” If there’s one actress who doesn’t just perform yoga but also lifts weights, it is none other Shilpa Shetty.

3. Hop, skip, jump

Short on time and want to know the best way to burn calories? Turn to the good old skipping rope, just like Bollywood actress Sonakshi Sinha. This workout can burn 15-20 calories per minute! What’s more, this exercise can increase your heart rate, improve your balance, strengthen your bones, and can uplift your mood.

4. Box your way to fitness

We already know that kickboxing is a favourite of many! After all, it is a full-body workout that engages all your muscles. Plus, it releases endorphins, and uplifts your mood, which is a total win-win. The best part is that it burns up to 800 calories/hour and strengthens the core.

Now that’s a power-packed workout! No wonder, Bollywood actresses like Katrina Kaif, Sanya Malhotra and many others are big fans!

5. The power of Pilates

If you are looking to build your functional fitness, pilates must be on top of your list. It includes various formations and variations of postures that are done in yoga. Plank posture, downward dog, upward dog, cat pose, boat pose, and many other postures in Pilates have been borrowed from yoga.

It can either be done without equipment or with the help of machines.

And when it comes to Bollywood actresses, everyone from Katrina Kaif to Kriti Sanon, Alia Bhatt to Sara Ali Khan and Janhvi Kapoor are Pilates girls!

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