Commando Style Fitness

What your blood oxygen level shows
Your blood oxygen level is a measure of how much oxygen your red blood cells are carrying. Your body closely regulates your blood oxygen level. Maintaining the precise balance of oxygen-saturated blood is vital to your health.

Most children and adults don’t need to monitor their blood oxygen level. In fact, many doctors won’t check it unless you’re showing signs of a problem, like shortness of breath or chest pain.

However, people with chronic health conditions many need to monitor their blood oxygen level. This includes asthma, heart disease, and chronic obstructive pulmonary disease (COPD).

In these cases, monitoring your blood oxygen level can help determine if treatments are working, or if they should be adjusted.

What happens if your oxygen level is too low
When your blood oxygen level goes outside the typical range, you may begin experiencing symptoms.

This includes:

shortness of breath
chest pain
confusion
headache
rapid heartbeat
If you continue to have low blood oxygen levels, you may show symptoms of cyanosis. The hallmark sign of this condition is a blue discoloration of your nail beds, skin, and mucus membranes.

Cyanosis is considered an emergency. If you’re experiencing symptoms, you should seek immediate medical attention. Cyanosis can lead to respiratory failure, which can be life-threatening.

How to adjust your blood oxygen level
If your blood oxygen level is too low, you may need to boost your oxygen saturation. This is often done with supplemental oxygen.

Home supplemental oxygen is considered a medication, and your doctor must prescribe it. It’s important to follow your doctor’s specific advice on how home oxygen should be used to avoid complications. Your health insurance may cover the expense.

The Best Bicep Workouts to Build Muscular and Stronger Arms

OVERHEAD CABLE CURL
Two arm overhead cable curls are an excellent isolation exercise for adding definition to your biceps. Cables have the advantage of providing constant tension during the movement and they provide resistance to help build strength in the upper arms. This exercise targets the biceps brachii (2 heads of the biceps), brachialis (middle of the arm in between the biceps and triceps) and the brachioradialis muscles (forearms).

This is a great exercise to get a full stretch in the biceps on the “negative” which is the eccentric portion of the movement when the muscle elongates or lengthens.

Fix up one cable station on either side of your shoulders, at a height slightly higher than your shoulders.Attach a stirrup type handle to each pulley.
Select a weight that is comfortable to you, and make sure you attach the same weight on both sides of the machine.
With your feet at a distance of shoulder’s width apart, stand between the two machines.
Stretch your arms to their respective sides and gab the handles with an underhand grip of your hands.
Keep your arms and shoulders in a straight line.
Curl your arms towards your shoulders by flexing your biceps. Exhale as you do so.
Curl until your forearms touch your biceps. Hold there for a count of one.

INCLINE BICEPS CURL
Concentration curls prevent you from cheating and force you to perform each rep with perfect form. Although that maximizes the focus on the biceps — especially the long head — it can limit the amount of weight you can curl. So leave concentration curls for later in the workout — after you’ve gone hard and heavy with barbell and other dumbbell curls

Take a lighter weight as you would use for standing curls. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.

How to Get More From Your Bicep Curls

The humble bicep curl is your simplest lift, and an essential ingredient in your quest for titanic arms. But are you making the most out of them? We've got our doubts, so we've enlisted the help of sports scientist, and Great British Swim hero, Ross Edgley to help you make the most of your bicep's best friend.

These 3 variations on the classic exercise will hit your arms like never before. And not before time, a study published in PLoS One found a link between physical activity, like bicep curls, and cognitive performance in older adults. So bicep curls won't just make you stronger they'll make you more intelligent too.

Your Bicep Muscles
Located on the upper arm, your biceps are made up of a “short head” and a “long head”, which work as a single muscle. The bicep heads begin at different places around your shoulder/scapula region, but they have a common insertion point on the elbow tendon, and together allow you to bend your arm at the elbow joint (crucial for flexing), as well as helping you to curl and pull weight.

How to Do a Bicep Curl

First and foremost let's learn how to do a simple bicep curl.

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
Use a thumb-less grip, advises Edgley. “Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement,” he says. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.

When to Do a Bicep Curl

Ideally, you're bicep curls should be done at the end of a workout to specifically target the biceps after you have worked them through several compound ‘pulling’ exercises (such as close-grip chin-ups). Alternatively, you could superset them with tricep dips to work your entire arm musculature

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The golden rules for winter weight loss

Try out new indoor activities: Use colder days as an opportunity to try out new indoor physical activities. You can run or walk up and down the stairs in your house or apartment building for a great high-intensity cardio and leg workout. Dancing, martial arts, and yoga are some amazing indoor activities to stay active and warm in cold weather.More whole foods: Consume more whole foods, particularly veggies, and cut back on highly processed and sugary foods. You don’t actually need to count calories to lose weight - if you eat healthy and right. A golden rule is to aim for a half-plate of veggies in your main meals - lunch and dinner. Including vegetables and fresh fruits in your breakfast is always encouraged.

Be carb smart: Carbs aren’t the enemy, but too many, especially the wrong kind, can be unhealthy. This can lead to high blood sugar levels and cause your body to make more insulin, which can result in weight gain. This happens when the cells absorb too much glucose and the body turns this into fat. What’s important here is which ones you choose and the quantity. Choose healthy carbs from vegetables and fruits that satiate and promote weight control. Swap white bread for whole wheat bread or regular pasta for whole grain pasta, etc. Carbs are your body’s main source of energy, the key here is to get smart on them.Fill up your plate with protein and fibre: Studies have shown that eating a high-protein diet can aid weight loss. Proteins also help build lean muscle, increase metabolism and keep you full for longer. Similarly, eating a diet high in fibre, particularly insoluble fibre, can improve digestion, reduce your risk of diabetes and other chronic diseases. It will also help you feel full on fewer calories and stay satiated longer, resulting in better weight loss and more optimal body fat reduction.

Truth is, a healthy diet alongside regular physical activity can help you get leaner and fitter.

06 Reasons why Fitness in Important in Winters

1. THE SUNSHINE VITAMIN KEEPS YOU HEALTHY, STRONG AND HAPPY

2. GET YOUR BLOOD FLOWING AND KEEP WARM

3. MAINTAIN YOUR HEALTH DURING FLU SEASON

4. BEAT THE WINTER BLUES

5. TAKE A DEEP BREATH

6. AVOID WINTER WEIGHT GAIN

To read full article click on the link
https://livelifegetactive.com/blog/exercise-in-winter-is-essential/

Flat Tummy Tips

1. Cut Calories, but Not Too Much

Eating too few calories may slow your metabolic rate, even in the long term. Therefore, it is important not to restrict calories too much or for too long.

2. Eat More Fiber, Especially Soluble Fiber

Eating soluble fiber has been linked to a reduced risk of developing fat around your midsection.

3. Take Probiotics

Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance

Probiotics may help build up beneficial gut flora. Some Lactobacillus strains have been shown to be particularly effective at reducing waist size.

4. Do Some Cardio

Doing moderate-to-high-intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat.

5. Drink Protein Shakes

Protein shakes are an easy way to add extra protein to your diet. Including them as part of a weight loss diet has been shown to be effective at reducing your waist size.

6. Eat Foods Rich in Monounsaturated Fatty Acids

Diets high in monounsaturated fatty acids may reduce the risk of central obesity.

7. Limit Your Intake of Carbs, Especially Refined Carbs

Limiting your total carb intake, as well as simply replacing your refined carb intake with whole food carbs, may reduce your waist circumference and improve your health.

8. Do Resistance Training

Losing muscle mass is a common side effect of dieting.

This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis (48Trusted Source).

Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate (49Trusted Source, 50Trusted Source).

Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size (51Trusted Source, 52Trusted Source).

In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline

Dhoondta Phirta Hu Mai Iqbal Apne Aap Ko

Aap Hi Goya Musafir, Aap Manzil Hu Mai

09th November Iqbal Day

Ladies, strength training is life-changing in all the best ways.

Commonly, it's only associated with weight lifting, but that's not entirely true, in simple terms strength training is the use of resistance to work muscle force (force generated by a muscle). So if you think about it, even yoga counts as strength training - albeit low-resistance - because it uses body weight.

In the same vein, Pilates, aerial yoga and kickboxing also fall under this training as they serve to strengthen muscles.

Though the conversation around strength training for women has changed considerably over the past few years and for the better, in our part of the world women still have misconceptions that are important to address.

Once you truly understand the benefits of strength training, you'll know that there's more to it than just lifting 50kg dumbbells. It even helps greatly in household chores like maneuvering a grocery cart, picking up and carrying kids and even opening airtight jars.

I asked 7 women fitness instructors to dish out myths they routinely hear about women taking on strength training and then debunk them. Read and learn.

1) Myth: "Strength training will cause women to become muscular"
Debunked by Sapna Amir Baloch: It irks me when women tell me they want to tone and tighten their body but not become muscular.

It is extremely sad when women prefer fragility over strength. What women need to understand is that we cannot have a toned and tight body without building muscle, and for that we need to lift heavy weights and eat right. It is the muscle that gives you definition and if you only have skin and fat then you will appear flabby.

Also, building and gaining muscle is hard, hard, hard work for us women. We really need to push ourselves and work on our nutrition to see some results. Unlike men whose bodies respond faster to strength training given their high levels of testosterone.

2) Myth: "Strength training is for boys and if you’re not lifting heavy enough, you’re not really strength training"
Debunked by Kiran Jangda: This is obviously not true, strength training is for every human being on this planet.
(Continued is comments)

If your goal is to build muscle mass then you should aim for sets lasting around 30-40 seconds.

Gaffney says: "Training for strength or muscle mass usually falls within a smaller rep range, meaning you are more likely to have a longer time under tension.

"For example, if you are training for 5 reps in your set of squats, you can use the following tempo: 4020. This essentially means it would take you 6 seconds to perform 1 rep, and 30 seconds to complete a set, which is within the 30-40 second window.

"Your muscles are made up of different kinds of muscle fibres which may mean you want to experiment with different TUTs to see which works best for you and your goals."

This style of training isn't the easiest to get your head around at first, and it's very demanding on the body. However, when you need a refresh for your resistance training routine, tempo training is worth exploring and provides some unique benefits regardless of your goal.

Burn Fat and stay fit