Does 30 minutes of exercise help?

Is 30 minutes of exercise help?

Dedicating an hour to fitness is the best way but due to this pandemic most of us are working from home and at home.Time is a constraint for many ladies,you have loads on your platter office deadlines,online meetings,your kids online classes and above all the endless never ending job of cleaning and dishing out new recipes daily.You surely are missing your gym and fitness regime but wonder how are you going to dedicate that hour to fitness daily.

As per Research it’s proven that 30 minutes of exercise can get you all the benefits of an hour long workout provided done correctly 

30 minutes of exercise can help in:

• Build strong, lean muscles
• Improve cardiovascular fitness
• Send fat burn into overdrive
• Build core strength

Research as per the American College of Sports Medicine 

shows that exercise for a total of 150 minutes a week will generate health related benefits. That means you can conveniently and effectively enjoy the benefits of exercise by doing just five short 30-minute workouts a week. The secret is to make sure that the 30 minutes you spend working out is carefully structured.

How do I get this 30 minutes of exercise?

We at Xersize have come up with a scientific Form of training Turbo 30 which works on all major muscles,gives you all the benefits of 60 minutes training and burns calories post workout that is increases your metabolism.

Turbo 30 is done 30 minutes a day ,six days a week and the workouts are fun based and effective.The purpose is to energise and refresh you.

Workouts are scientifically designed for fitness needs of a woman.

Anyone interested in Joining these workouts starting May 1,2020 can connect with us on rsritu19@gmail.com.

Xersize the fitness spot for Women!

Happy Xersizing 

Ritu Shah 

Importance of Rest days during Exercise

Importance of rest days:

We have always been told to workout regularly and be active.If you are  a competitive athlete or a recreational gym goer rest days are essential.

1.Allows time for recovery;

Contrary to popular belief, a rest day isn’t about being lazy on the couch. It’s during this time that the beneficial effects of exercise take place. Specifically, rest is essential for muscle growth.

Exercise creates microscopic tears in your muscle tissue. But during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

2.Reduces risk of injury:

Regular rest is essential for staying safe during exercise. When your body is overworked, you’ll be more likely to fall out of form, drop a weight, or take a wrong step.

3.Improves performance:

When you don’t get enough rest, it can be hard to do your normal routine, let alone challenge yourself. For example, you might be less motivated to do an extra rep or run another mile.

4.Prevents muscle fatigue:

Rest is necessary for avoiding exercise-induced fatigue. Remember, exercise depletes your muscles’ glycogen levels. If these stores aren’t replaced, you’ll be most likely be sore and fatigued.

5.Supports healthy sleep:

While regular exercise can improve your sleep, taking rest days is also helpful. Rest can help you get better sleep by letting your hormones return to a normal, balanced state.

Happy Xersizing 

Ritu Shah

Top 10 at Home exercises

Top 10 at home exercises 

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout.no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

1.Squat Jumps:A bit of a heart rate pump and a total body movement

2.Bent knee push-up:Works the upper body muscles.

3.Plank ;This is tough and awesome for your back and abs.

4.Forward lunge:This works wonders for your gluteus.

5.Bent knee sit ups:;Targets your abdominals.Most people do this incorrectly.Learn from a fitness professional how to perform.

6.Side plank::Great way to target your core and obliques.

7.Supine Reverse Crunches:Works the abdominals effectively.Feel any pain in the back then Stop.

8.Burpees: A full body exercise working on strengthening and the aerobic component.

9.Pelvic Bridges:Work the gluteus,core and pelvic floor muscles for women,combine this with Kegels.

10.Cobra:strengthens the spine,gluteus,abdominals and shoulders.

The above can be done in a circuit format that is back to back non stop ,do 15-20 reps each and 2-4 circuits depending on your fitness level.

Happy Xersizing!

Ritu Shah.

Xersize