Compact Home Gym Equipment for Small Spaces - Attis (2024)

BY Attis Editorial 5 days AGO

With the pandemic closing gyms & forcing us to find other options, working out at home is no longer a luxury, but a necessity for many. Setting up a functioning home gym is not as easy as it seems, as it requires a lot of space & equipment leading to a surge in demand for home gym setups, prompting enthusiasts to be even more confused about all the options available. If you’re on the look out to setup a home gym & want the best options that don’t break the bank, this guide will help you navigate the market whether you’re a seasoned athlete or just starting your fitness journey.

Understanding Affordable Home Gym Setups

An affordable home gym setup encompasses a range of equipment tailored to fit both your budget and your living space. The key to building an effective home gym is to focus on versatile, durable, and space-efficient equipment that can cater to various workout routines. From resistance bands to adjustable dumbbells, the goal is to cover the essentials without cluttering your space or emptying your wallet.

One of the most significant trends in 2024 is the rise of compact and multifunctional equipment. Manufacturers have innovated to create products that serve multiple purposes, allowing users to perform a wide range of exercises without requiring a lot of space. This is particularly appealing for those of us living in the kind of apartments available in metros, where space is a premium.

Budget-Friendly Picks for Cardio Equipment

Cardiovascular exercise is a cornerstone of any fitness regimen. Depending on your inclination & preferences; here are some options:

• Jump Ropes: The simplest & cheapest solution for indoor cardio are jump ropes which are extremely efficient with calorie burn, although requiring a lot more space to operate with. Spend a little extra on a good set to avoid frayed ends & a rope that lasts you years. We love this set from WOD Armour which comes in at Rs 1699.
• Compact Treadmills: If you have the space (and like to run/walk indoors), you can get a compact folding treadmill. With space-saving designs, compact treadmills offer the functionality of their larger counterparts without taking up as much room. We’d recommend not getting the most basic ones, as they tend to be flimsy & wobbly, especially when you’re running.
• Exercise Bikes: Stationary bikes continue to be a popular choice for home gyms, with many models available that strike a balance between quality and affordability. The basic ones are run completely manually & don’t even need to be plugged in, making it a good proposition for places with frequent power cuts.

Strength Training Essentials on a Budget

Strength training is equally important for overall fitness, and building a strength-training area in your home gym doesn’t have to be expensive:

• Adjustable Dumbbells: These dumbbells are a versatile option for strength training, allowing you to adjust the weight according to your workout needs. While these can get expensive very quickly, we like this kit from Flexnest & this from Domyos (both available online at Decathlon).
• Resistance Bands: An extremely cost-effective way to add resistance training to your workouts, resistance bands are also great for mobility work and stretching. Just like jump ropes, it makes sense to spend a little extra on these since you don’t want them snapping on your face while you’re working out! We like these ones from WOD.
• Kettlebells: A few kettlebells of varying weights can provide a comprehensive strength workout in a small footprint. If you’re looking for an adjustable kettlebell, this one from Flexnest might work. For individual ones, we like these ones from WOD.

Making Space for Flexibility and Recovery

No home gym is complete without considering flexibility and recovery. Yoga mats, foam rollers, and stability balls are affordable additions that can greatly enhance your post-workout recovery and flexibility training. Not only do these tools help in cooling down after intense workouts, but they also aid in preventing injuries. If you’d like to take it one step further, getting a massage gun or a cold plunge may also help with recovery.

Maximizing Your Investment

When investing in an affordable home gym setup, it’s crucial to prioritize quality over quantity. Opt for equipment from reputable brands that offer durability and longevity, ensuring that your investment stands the test of time. Additionally, consider equipment that can grow with you as your fitness level progresses, such as adjustable dumbbells or resistance bands with varying levels of tension.

As always, remember its important to start working out with what you have rather than waiting for the perfect time or equipment. If you’re setting up your home gym but want to start your workouts ASAP, read this piece to get started with bodyweight training.

BY Attis Editorial 2 months AGO

Best Boxing Classes in New Delhi: Knox vs Boxfit

When it comes to choosing the best boxing classes in New Delhi, two names often come up in the conversation: Knox vs Boxfit. Both offer unique experiences tailored to fitness enthusiasts and boxing aficionados alike. We dive head first into what each studio offers, helping you decide which one might suit your boxing and fitness goals better.

Boxfit: A Community-Centric Approach

Location and Accessibility

Boxfit has made its mark across the South Delhi landscape with three branches located in Greater Kailash 1, Vasant Vihar, and Defence Colony. While the GK1 center faces parking challenges, it’s well-connected by the Delhi Metro. The Vasant Vihar and Defence Colony centers offer ample parking, making them easily accessible for those preferring to drive.

Diverse Offerings for Every Fitness Level

Boxfit’s offerings are varied, with a focus on boxing, kickboxing, and functional fitness. They’ve adapted to modern needs by introducing online training programs during the pandemic, which continue to be popular. Their group classes are especially sought after, claiming to burn up to 1000 calories in a 60-minute session. They provide a range of programs, including personal training and specialized classes focusing on strength, lower body, and more, with no traditional gym equipment in sight—just boxing bags, medicine balls, and functional training gear.

Flexible Timings and Cost-Effective Plans

With sessions running from early morning to late evening, Boxfit caters to various schedules. Their pricing structure is designed to accommodate different needs and budgets, from mini group classes in Defence Colony to various personal training options and their popular group classes across different centers.

Vibrant Community and High Standards of Hygiene

The community vibe at Boxfit is a huge draw. The atmosphere is always positive, and the studios are kept clean and hygienic. They offer free trials, making it easy for newcomers to experience the Boxfit difference.

Knox: Tailored and Exclusive Fitness Solutions

Prime Location with Personal Training Focus

Knox, located in Lajpat Nagar, distinguishes itself as a premier fighting fitness and conditioning gym, focusing exclusively on personal training. This approach ensures highly specialized attention to each client’s needs.

Comprehensive Disciplines and Training Options

Knox offers an extensive range of disciplines, from boxing and kickboxing to more niche areas like Animal Flow and sports-specific training. Their training sessions are tailored around individual goals, including postural correction, pre and post-habilitation, and strength conditioning.

Elite Training Costs and Professionalism

Training at Knox is an investment in quality and exclusivity, with session costs reflecting the personalized and professional service they provide. Knox is known for its dedicated and knowledgeable staff, led by Somaditya Sen and Joel Pinto.

Community, Hygiene, and High-End Amenities

Knox boasts a strong community vibe, with regular events and collaborations. The studio’s hygiene standards are impeccable, offering a premium training environment. Their community extends to celebrities and fitness enthusiasts alike, creating a vibrant and motivating atmosphere.

Making the Choice: Knox vs Boxfit

The decision between Knox and Boxfit depends on what you’re looking for in your boxing and fitness journey. If you value community, variety, and accessibility, Boxfit’s group classes and multiple locations might be more your speed. On the other hand, if personalized training and a more exclusive environment are what you seek, Knox’s tailored approach and specialized disciplines could be the perfect fit.

Both studios offer unique benefits, from Boxfit’s vibrant community and diverse classes to Knox’s personalized training and high-end amenities. Regardless of your choice, both Knox and Boxfit stand out as top contenders for the best boxing classes in New Delhi, offering something for everyone in the world of fitness and boxing.

BY Attis Editorial 2 months AGO

Functional Training at Breathe Studio Mumbai

When it comes to finding the best functional training in Mumbai, Breathe Studio is the newest name on the block, standing out as a premier destination for fitness enthusiasts seeking a blend of personalized attention, community vibes, and top-notch facilities. Nestled in the heart of the city on S.V. Road in Khar, Breathe Studio offers a calm, zen-like oasis for those looking to elevate their fitness journey amidst the bustling city of Mumbai.

Comprehensive Offerings for Every Fitness Level

Breathe Studio’s offerings are meticulously designed to cater to a wide range of fitness goals and preferences. With small group sessions limited to 8-10 people, you’reguaranteed personalized attention that’s hard to find in larger gym settings. For those who prefer a one-on-one approach, private sessions are also available, providing tailored workouts that meet your individual needs.

The open gym allows members to explore their personal fitness routines in a well-equipped and inviting space. Complementing the physical training aspects, the studio also houses a café, serving healthy food options that support your fitness and wellness journey from the inside out.

Transparent Pricing & Packages

Breathe Studio Mumbai believes in transparent pricing and offers a variety of classes and session packages to suit different budgets and fitness goals. From drop-in rates for personal training at Rs 4000 to comprehensive packages like the 100 Sessions Group/Open Gym Membership at Rs 68000, there’s something for everyone.

The People Behind the Success

The studio’s ethos and quality are a reflection of its founders and coaches. Kunal Rajput, the founder, has been in this space for many years & also setup Unlock HQ, an online training platform before setting up Breate. He brings his passion and expertise in functional training to the forefront, creating an environment that’s both challenging and supportive. Head Coach Amit Vats, known for his personalized coaching style, plays a crucial role in ensuring every member achieves their personal best.

Environment and Community

Breathe Studio is more than just a place to workout; it’s a brand-new facility that boasts cleanliness, openness, and a soothing ambiance. The vibe and community at the studio are tightly-knit, with coaches and members often spending time together outside the gym settings. This sense of belonging and community is further enhanced by the café, where members can enjoy healthy meals and snacks, fostering a holistic approach to wellness.

In conclusion, Breathe Studio Mumbai offers a comprehensive, personalized, and community-focused fitness experience that’s hard to match. From its strategic location and thoughtful offerings to the expert team leading the charge, the studio is a beacon for those seeking the best functional training in Mumbai. Whether you’re looking to start your fitness journey or elevate your current regime, Breathe Studio Mumbai is the place to be.

BY Attis Editorial 2 months AGO

In the diverse landscape of fitness options available across Delhi NCR, personal training emerges as a beacon for those seeking a customized, focused approach to their health and fitness goals. Personal training programs within the region’s finest functional fitness gyms offer a blend of tailored exercise regimens, nutritional advice, and the motivational support needed to achieve and sustain desired results. We delve into the offerings of three premier gyms: Calfunc, Open Box, and Level Up Fitness, each renowned for its exceptional personal training services.

Calfunc: Customized Training Meets Diverse Disciplines

Calfunc’s personal training program is designed for those who seek a comprehensive, individualized fitness journey, standing out with its unique blend of Calisthenics, Functional, and Combat training. It not only emphasizes physical training but also incorporates skill learning and strength building, making it a holistic approach to personal fitness.

Location: 1, Global Avenue, Mehrauli Gurgaon Road

Personal Training Costs: At Calfunc, personal training is available at Rs 24,000 per month. This investment in your health provides access to expert guidance from seasoned trainers, including head coach and owner Tom Chris Saxena, who brings a unique blend of calisthenics, functional, and combat training to the table.

Personal Training Timings: 9:30AM – 5:00PM

Open Box: Tailored CrossFit-Style Training

Location & Offerings: Open Box, located at 1796, Netaji Subhash Marg, Block A, Greenwood City, Sector 45, Gurugram, offers a dynamic mix of CrossFit, Weightlifting, Gymnastics, and Conditioning.

Personal Training Costs: Open Box, while primarily known for its group sessions and CrossFit-style training, also offers personal training sessions. The cost for these sessions is tailored to the individual’s needs and goals, ensuring that each client receives the most value from their investment. Interested individuals should contact Open Box directly for the most accurate and current pricing.

Under the guidance of Prince Khatri, a seasoned Delhi Hurricanes Rugby player and head coach, Open Box provides a personal training experience that focuses on CrossFit, weightlifting, gymnastics, and conditioning, tailored to fit the unique requirements of each client.

Level Up Fitness: Elite Personal Training for Transformation

Location & Offerings: Situated in the serene locale of Farm No 1, Surat Garden, Ram Mandir Road, Vasant Kunj, Level Up Fitness offers an open gym, personal training in kickboxing, functional training, yoga, and a Body Transformation program, catering to a broad spectrum of fitness aspirations.

Personal Training Costs: Level Up Fitness offers personal training at Rs 24,000 per month. This program is spearheaded by fitness experts like Kishlay Sajwan, who provide personalized attention to each client, focusing on kickboxing, functional training, yoga, and more.

Level Up Fitness distinguishes itself with a comprehensive approach to personal training, which includes access to state-of-the-art facilities and a focus on achieving significant body transformations through dedicated, one-on-one coaching.

Why Choose Personal Training in These Gyms?

Opting for personal training at Calfunc, Open Box, or Level Up Fitness means more than just having someone guide your workouts. It’s about entering a partnership that challenges you, understands your body’s needs, and tailors your fitness journey towards achieving your personal health and fitness objectives. These gyms offer:

• Expert Guidance: Learn from some of the best trainers in Delhi NCR, each bringing their unique expertise and motivational styles to the table.
• Customized Workout Plans: Enjoy workout plans designed to meet your specific goals, whether you’re looking to lose weight, gain muscle, improve endurance, or learn new skills.
• Nutritional Support: Benefit from comprehensive nutritional guidance to complement your physical training, optimizing your overall health and fitness results.
• Accountability and Support: Stay motivated with a dedicated coach who ensures you stay on track, making adjustments to your program as needed to keep you progressing.

Conclusion

For those in Delhi NCR seeking to elevate their fitness journey through personalized coaching, Calfunc, Open Box, and Level Up Fitness offer top-tier personal training programs. Each gym provides a unique approach to functional fitness personal training, ensuring that clients receive the specialized attention and tailored workout regimens necessary for achieving their individual fitness goals. Invest in personal training at these esteemed gyms and take the first step towards transforming your health and fitness journey today.

BY Attis Editorial 2 months AGO

Top Functional Fitness Gyms in Delhi NCR – Get Fit Now!

In the fast-paced life of Delhi NCR, finding the right gym that aligns with your fitness goals can be a challenge. With the rise of functional fitness, a holistic approach focusing on exercises that mimic everyday activities, the quest for the best functional fitness gyms in Delhi NCR has become a priority for many fitness enthusiasts. Functional fitness improves strength, enhances flexibility, and boosts endurance, making daily tasks easier and reducing the risk of injury. Among the plethora of options, Calfunc, Open Box, and Level Up Fitness shine as beacons for those seeking to integrate fitness into their lifestyle seamlessly.

Calfunc: A Holistic Fitness Hub

Location & Offerings: Nestled at 1, Global Avenue, Mehrauli Gurgaon Road, Calfunc stands out with its unique blend of Calisthenics, Functional, and Combat training. This gym is ideal for those looking to build strength and learn new skills through group classes, personal training, or online sessions. As of the writing, they also have slightly smaller facilities at Vasant Kunj & GK1.

Timings & Costs: Calfunc offers flexibility with morning and evening offline group classes, personal training slots throughout the day, and dedicated online training times. Membership options are varied, catering to different needs and schedules and the costs range from Rs 7500 for one month of group sessions to Rs 54000 for a year, with personal training available at Rs 24000 per month.

Community & Hygiene: With a strong emphasis on community and a welcoming vibe, Calfunc mirrors the solidarity found in CrossFit gyms. The facility boasts excellent hygiene standards, providing a wet area with showers and lockers, ensuring a comfortable and clean environment for all members.

The Team: The brainchild of Tom Chris Saxena, who launched the center in 2020, Calfunc benefits from his vision of a comprehensive fitness regime. Saxena is not just the head coach but also a mentor to many, fostering a supportive and welcoming environment for all members.

Free trial Available: Yes

Open Box: The CrossFit-Style Maven

Location & Offerings: Open Box, located at 1796, Netaji Subhash Marg, Block A, Greenwood City, Sector 45, Gurugram, offers a dynamic mix of CrossFit, Weightlifting, Gymnastics, and Conditioning. This gym is perfect for those who enjoy the CrossFit training format but are looking for a non-affiliated alternative.

Community Engagement: Open Box is known for its vibrant community and regular activities, including CrossFit-style competitions and box throwdowns, fostering a sense of belonging and motivation among its members.

The Coach: At the helm is Prince Khatri, a renowned Delhi Hurricanes Rugby player, whose leadership and coaching style have cultivated a vibrant and tightly-knit community. Khatri’s dedication to fitness and personal growth is evident in the regular activities, competitions, and throwdowns that keep the community engaged and motivated.

Free trial Available: Yes

Level Up Fitness: Beyond Just a Gym

Location & Offerings: Situated in the serene locale of Farm No 1, Surat Garden, Ram Mandir Road, Vasant Kunj, Level Up Fitness offers an open gym, personal training in kickboxing, functional training, yoga, and a Body Transformation program, catering to a broad spectrum of fitness aspirations.

Facilities & Community: With 25,000 sq. ft of indoor and outdoor training areas equipped with state-of-the-art equipment, Level Up Fitness is not just about workouts but building a community. Regular workshops and competitions create a robust environment for members from varied backgrounds.

Leadership: The gym is guided by Kishlay Sajwan’s expertise, who not only oversees the training programs but also ensures that every member receives personalized attention. Sajwan’s approach to fitness is holistic, focusing on both physical and mental well-being, fostering a strong community through regular workshops and competitions.

Free trial Available: Yes

Membership Fees:

1. Gym Membership:
   • 1 month: Rs 5999
   • 3 months: Rs 14999
   • 6 months: Rs 21999
   • 12 months: Rs 29999
2. Group Classes:
   • 1 month: Rs 8999
   • 3 months: Rs 20999
   • 6 months: Rs 29999
   • 12 months: Rs 39999
3. Body Transformation Program:
   • 3 months: Rs 23999
   • 6 months: Rs 35999

Why Choose These Gyms?

Accessibility: Each gym offers something unique to the Delhi NCR fitness landscape, from Calfunc’s blend of disciplines to Open Box’s Crossfit-style training and Level Up Fitness’s comprehensive programs.

Community: Strong, welcoming communities are a hallmark of these gyms, making them not just places to work out but spaces where you can belong.

Variety: Whether you’re a beginner or a seasoned athlete, these gyms offer programs that can be tailored to your fitness level and goals.

Expertise: Led by experienced professionals, these gyms provide quality training that ensures safe and effective workouts.

Conclusion

Functional fitness is about more than just exercise; it’s about preparing your body for the challenges of daily life and improving your overall quality of life. Calfunc, Open Box, and Level Up Fitness stand out as the best functional fitness gyms in Delhi NCR, offering a blend of expert guidance, community support, and a variety of training programs. Whether you’re looking to start your fitness journey, take your workout to the next level, or find a supportive fitness community, these gyms have something to offer. Get fit now and transform your life with functional fitness.

BY Attis Editorial 2 months AGO

Alright, let’s cut to the chase. You’re here because you want results, and you want them fast. Whether it’s shedding a few extra pounds, building strength, or just boosting your overall fitness, a high-intensity bodyweight circuit at home is your secret weapon. No equipment? No problem. No time? Even better. This is about squeezing every drop of sweat out of a short, sharp workout session that you can do right in your living room. If you want to turbocharge your fitness with nothing but your body, a sprinkle of determination, and a dash of space, read on.

The Beauty of Home Workouts

Home workouts are the ultimate convenience—no gym memberships, no waiting for equipment, and absolutely zero excuses. Especially when we’re talking about bodyweight exercises, which are the bread and butter of getting fit on a tight schedule. They’re accessible, effective, and incredibly versatile. Plus, working out at home means you’re just a hop, skip, and a jump away from a shower and a snack. What’s not to love?

Crafting a High-Intensity Bodyweight Circuit

A high-intensity bodyweight circuit at home focuses on getting your heart rate up and keeping it there. This kind of training, known as High-Intensity Interval Training (HIIT), alternates between bursts of all-out effort and short periods of rest or low-intensity movement. It’s a surefire way to kickstart your metabolism and burn calories long after you’ve collapsed on the couch.

The Ultimate Workout Plan

This sample routine is designed to be done three to four times a week, but remember, quality over quantity. Focus on form and intensity—get those reps in, but make each one count.

Warm-Up (5 minutes): Start with dynamic stretches like leg swings and arm circles, followed by a quick set of jumping jacks to get the blood flowing.

Circuit (Repeat 3-5 times, depending on fitness level):

1. Burpees (10 reps): The king of home bodyweight exercises. Jump up, drop down into a push-up position, complete a push-up, then jump back up. This is a full-body workout that screams high-intensity.
2. Push-Ups (15 reps): A classic move for upper body strength. Modify by dropping to your knees if you need to.
3. Squat Jumps (15 reps): Squat down, then explode upwards. These are great for building leg strength and getting your heart rate up.
4. Mountain Climbers (30 seconds): Get into a plank position and alternate bringing your knees to your chest as fast as you can. Hello, core strength and cardio.
5. Plank (1 minute): Because what’s a workout without a plank? Focus on keeping your body in a straight line from head to heels.

Cool Down (5 minutes): Wind down with some gentle stretching focusing on the areas you’ve worked. Think quads, hamstrings, chest, and back.

Things to remember

1. Stay Consistent: The key to seeing results is consistency. Make a schedule and stick to it.
2. Focus on Form: Quality over quantity every time. Better to do fewer reps correctly than more reps with poor form. If you’re not confident about your form, consider signing up with an online fitness coach to perfect your form & get guidance.
3. Mix It Up: To avoid plateaus and keep things interesting, change up your exercises every few weeks. There are endless bodyweight exercises out there to try.
4. Listen to Your Body: Push yourself, but not to the point of injury. Rest when you need to, and don’t forget to hydrate & include electrolytes considering the hot & humid climate of India.

BY Attis Editorial 2 months AGO

If you’re struggling to fit a solid workout into your jam-packed schedule, you’re not alone. It’s natural to get caught up with work, life & the various things demanding our attention and miss out on the one thing that you shouldn’t be ignoring, your health. To solve for this, we designed a quick full-body bodyweight routine designed specifically for busy people like yourself. No equipment, no gym membership, and absolutely no fuss. Just you, a little bit of space, and about 20 minutes of your time.

The Magic of Home Workouts

First off, let’s talk about the convenience of home workouts. They are a game-changer, especially for those of us with schedules tighter than a jar lid that just won’t budge. Home workouts mean no travel time to and from the gym, no waiting for equipment, and the freedom to exercise whenever you find a spare moment. Plus, with bodyweight exercises, you’re using your own body to build strength, flexibility, and endurance—all from the comfort of your living room, backyard, or even your office.

Full-Body Bodyweight Routine: The Ultimate Time-Saver

A full-body bodyweight routine is the Swiss Army knife of fitness training. It’s efficient, effective, and can be tailored to all fitness levels, from beginner workouts to more advanced regimes. By engaging multiple muscle groups simultaneously, you’re not only saving time but also boosting your metabolism, enhancing your strength, and improving your overall physical fitness in a balanced way.

Sample Workout Plan

This routine combines strength training, cardiovascular health, and flexibility to create a comprehensive exercise program that fits into your busy life.

Warm-Up (3 minutes): Jumping jacks, arm circles, and leg swings to get your heart rate up and your muscles ready for action.

Workout Routine:

1. Squats (3 sets of 15 reps): Target your quads, hamstrings, and glutes. Ensure your form is correct to maximize benefits and prevent injury.
2. Push-Ups (3 sets of 10-15 reps): A classic bodyweight exercise that strengthens your chest, shoulders, and triceps.
3. Plank (3 sets of 30 seconds to 1 minute): Fantastic for core conditioning, also engaging your shoulders and back.
4. Lunges (3 sets of 12 reps per leg): Great for leg strength and stability, focusing on the quads, hamstrings, and glutes.
5. Mountain Climbers (3 sets of 30 seconds): Boost your heart rate, engage your core, and build endurance.
6. Tricep Dips (3 sets of 10-15 reps): If you have a sturdy chair or a low table, use it to work your triceps and shoulders.

Cool Down (3 minutes): Stretch & focus on areas you’ve worked out. Include hamstring stretches, quad stretches, arm stretches, and a few deep breaths to center yourself & kickstart recovery by tapping into your parasympathetic nervous system.

Fitness Tips for Busy Schedules

1. Prioritize Consistency: Even 10 minutes is better than nothing. Aim to complete this routine at least three times a week.
2. Set Realistic Goals: Small, achievable goals lead to consistent progress. Celebrate every victory, no matter how small.
3. Stay Motivated: Mix things up to keep it interesting. Change your workout location, add new exercises, or challenge yourself with increased intensity.

Embrace the Efficiency of Bodyweight Exercises

The beauty of bodyweight exercises lies in their simplicity and versatility. Whether you’re a fitness training veteran or just starting with beginner workouts, there’s always room to grow, adapt, and challenge yourself. Remember, the goal of an exercise program isn’t just physical fitness; it’s about improving your quality of life.

By integrating this quick full-body bodyweight routine into your daily routine, you’re not only working towards a stronger, more resilient body but also ensuring that your health and exercise habits can withstand the busiest of schedules. So, here’s to making the most of your time without compromising on your fitness. Cheers to us, the busy folks, making it happen!

BY Attis Editorial 2 months AGO

Best Bodyweight Exercises for Core Strength at Home

In the world of fitness, achieving a strong core is akin to finding the holy grail—it’s essential, sought after, and, believe it or not, attainable right from the comfort of your home. Engaging in strengthening your core not only enhances your physical appearance but significantly improves your posture, stability, and overall health and if you’re looking to sculpt your midsection without the need for fancy equipment or going to a gym, this plan might be good for you.

Core Workouts: The Foundation of Strength

It’s easy to mistake your core for your abs, but there’s a lot more to this than it seems. The core encompasses the entire trunk of your body, including your back, sides, pelvis, and buttocks. Strengthening this area is crucial for everyday activities, from lifting groceries to perfecting your posture. Core workouts are the bedrock upon which a strong, flexible, and functional body is built and incorporating a variety of bodyweight training exercises can engage these muscles in an effective manner, making them stronger & enabling you to live to your fullest.

The Magic of Bodyweight Training

Bodyweight training is a straightforward approach to fitness, utilizing your own weight to provide resistance against gravity, making it a versatile and accessible method for strengthening your core. The beauty of bodyweight exercises lies in their simplicity and efficiency. You can perform them anywhere, anytime, without the need for equipment. This makes them ideal for those looking to maintain their fitness regime from the comfort of their home.

Top Bodyweight Exercises for Core Strength

To help you get started, here’s a list of the best bodyweight exercises that target your core, ensuring you develop strength, stability, and endurance:

1. Planks: A staple in core workouts, planks engage your entire core, along with your shoulders and legs. Ensure your body forms a straight line from head to heels for maximum benefit.
2. Sit-ups: Though traditional, sit-ups are effective in strengthening the abdominal muscles. For a full range of motion, extend all the way up and slowly lower yourself back down.
3. Leg Raises: Lie on your back and slowly raise your legs to a 90-degree angle, then lower them without touching the floor. This exercise targets the lower abdominals and hip flexors.
4. Russian Twists: Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side. This movement engages the obliques and helps in developing rotational strength.
5. Mountain Climbers: This dynamic exercise not only strengthens the core but also boosts cardiovascular endurance. Ensure your back is flat and your core is engaged as you alternate bringing your knees towards your chest.

A Sample Workout Plan for Core Strength

This workout plan is designed to be accessible for beginners while still offering enough challenge for more experienced individuals.

• Warm-up (5 minutes): Start with a gentle warm-up to get your blood flowing. Jog in place, do some jumping jacks, or enjoy a quick session of dynamic stretching.
• Workout:
  • Planks: 3 sets of 30 seconds to 1 minute
  • Sit-ups: 3 sets of 15-20 reps
  • Leg Raises: 3 sets of 10-15 reps
  • Russian Twists: 3 sets of 20 reps (10 per side)
  • Mountain Climbers: 3 sets of 30 seconds
• Cool Down (5 minutes): Wind down with some stretching exercises focusing on your core, back, and legs to enhance flexibility and reduce muscle soreness.

Integration into Your Lifestyle

Incorporating these bodyweight exercises into your routine is not just about building core strength; it’s about embracing a lifestyle that prioritizes health and well-being. Whether you prefer yoga’s fluid movements or the structured poses of Pilates, the key is consistency and variation. Keep challenging your body by increasing reps, adding new exercises, and setting new goals.

Remember, fitness is a journey, not a destination. It’s about making small, sustainable changes that lead to significant improvements over time. By engaging in bodyweight training and focusing on your core strength, you’re laying down the foundation for a healthier, more active life.

Roll out your mat, clear some space in your living room, and get started. Your body (and your core) will thank you.

BY Attis Editorial 2 months AGO

Top Easy Home Bodyweight Workouts for Beginners

Introduction

Embracing a healthy lifestyle is crucial, and for beginners, starting with easy home bodyweight workouts can be a game-changer. This guide aims to help you kickstart your fitness journey effectively.

Understanding Bodyweight Exercises

Bodyweight exercises leverage your own weight to build strength, flexibility, and endurance, making them perfect for those just starting out. They also don’t need any equipment or require you to go anywhere to workout, reducing friction & helping you stay more consistent with your workouts.

To get started with home workouts, set up a conducive workout space and maintain a positive mindset to prepare you for your fitness journey.

Beginner Bodyweight Workout Routines

The following workout plan includes a variety of exercises to target different muscle groups, ensuring a comprehensive approach to fitness. You may do this 3-5 times a week for 6-8 weeks when you’re starting out & after that, tweak it by adding more exercises or splitting them up with more sets to increase progressive overload.

Workout Plan:

1. Warm-Up (5-10 minutes)
   • Jumping jacks: 2 sets of 30 seconds
   • Arm circles: 1 set of 30 seconds forward, 30 seconds backward
   • Leg swings: 1 set of 15 swings each leg
2. Main Routine
   • Push-ups (for Chest, Shoulders, Triceps)
     • Sets: 2-3
     • Reps: 8-15
   • Squats (for Quads, Hamstrings, Glutes)
     • Sets: 2-3
     • Reps: 10-20
   • Planks (for Core)
     • Sets: 2
     • Duration: 30-60 seconds
   • Lunges (for Legs, Glutes)
     • Sets: 2-3 per leg
     • Reps: 10-15
   • Mountain Climbers (for Cardiovascular, Core)
     • Sets: 2-3
     • Duration: 30-60 seconds
   • Glute Bridges (for Glutes, Hamstrings)
     • Sets: 2-3
     • Reps: 10-15
   • Side Planks (for Obliques, Core)
     • Sets: 2
     • Duration: 20-40 seconds per side
   • Tricep Dips (using a sturdy chair or low table for Triceps, Shoulders)
     • Sets: 2-3
     • Reps: 8-12
   • Bicycle Crunches (for Core, Obliques)
     • Sets: 2-3
     • Reps: 15-20 per side
   • Wall Sit (for Quads, Glutes, Calves)
     • Sets: 2
     • Duration: 30-60 seconds
3. Cool Down (5-10 minutes)
   • Full-body stretching, focusing on all major muscle groups worked during the session. Hold each stretch for 30 seconds to 1 minute.
   • If you can, introduce a 5 minute deep breathing session which calms your nervous system & kick starts your body for recovery.

Building Your Exercise Program

Incrementally increase your workout’s intensity by adding sets, reps, or decreasing rest time. Aim for a balanced routine that targets all major muscle groups. As you move forward, keep track of your progress using a workout diary or an app like Hevy and adapt your workout plan to continue challenging your body and improving your fitness level.

Health and Exercise: Safety Tips for Beginners

Prioritize proper form to prevent injuries and consider consulting with a fitness professional if you’re unsure about an exercise. As you grow stronger, explore more challenging variations of these exercises and consider integrating high-intensity interval training (HIIT) sessions into your routine depending on your goals. If you’re looking to add muscle, you might want to consider buying some basic home gym equipment.

Conclusion

This comprehensive workout plan provides beginners with a solid foundation for building strength, endurance, and flexibility. By starting with these easy home bodyweight workouts, you’re taking an important step towards a healthier, more active lifestyle. Remember, consistency is key to achieving lasting results.

Expanding the workout plan to include a wider variety of exercises ensures beginners have access to a well-rounded routine that targets different muscle groups, enhancing overall fitness and preventing boredom. This detailed guide aims to empower you with the knowledge and tools needed to start your fitness journey from home confidently.

BY Attis Editorial 2 months AGO

Ultimate Guide to At-Home Strength Training Without Equipment

Introduction

Strength training is a cornerstone of fitness, essential for building muscle, burning fat, and enhancing overall health. Experts recommend 3-5 sessions a week to maintain good health & if you find it hard to get to the gym to complete your workouts, this guide underscores the convenience and effectiveness of at-home workouts, helping you achieve your fitness goals without expensive equipment or gym memberships. Embrace the philosophy that the best gym is the one you can visit every day—your home.

The Philosophy Behind Equipment-Free Workouts

At-home strength training leverages one of the most accessible resources available—your own bodyweight. This approach champions the benefits of minimalism in fitness, advocating for the power of simplicity for consistency and long-term success in your fitness journey.

The Advantages of At-Home Workouts

Cost-effectiveness, time efficiency, and flexibility stand out as the primary benefits of exercising at home. Not only do you save on gym fees and travel time, but you also gain the freedom to workout whenever your schedule allows, truly making your fitness routine your own.

Essential Components of Strength Training

Effective strength training targets endurance, strength, flexibility, and balance. With carefully selected bodyweight exercises, it’s possible to engage all these components, ensuring a well-rounded approach to fitness that promotes overall health and well-being.

Designing Your At-Home Workout Space

You don’t need a lot of space to begin your strength training routine—a small, clear area is sufficient. The key is to create a dedicated space that is inviting and conducive to regular exercise, helping you to stay committed to your fitness goals.

Beginner Bodyweight Workout Routines

Familiarizing yourself with basic bodyweight movements is the first step toward building an effective strength training regimen. Proper form is crucial to prevent injury and maximize the benefits of each exercise. If you’re unsure about your form, consult a fitness professional & consider taking a few months of online classes where they can help you perfect your technique.

Sample Workout Plan: No Equipment Needed

This simple workout plan focuses on basic exercises to target the entire body, improve strength, and increase cardiovascular health. Aim to perform this workout 3-4 times per week, with a day of rest between sessions to allow for recovery.

Warm-Up (5-10 minutes)

• Jog in Place: 2 minutes to get the heart rate up.
• Arm Circles: 30 seconds forward, then 30 seconds backward.
• Leg Swings: 15 swings each leg, front to back and side to side.
• Bodyweight Squats: 10 repetitions to warm up the legs and lower back.

Main Routine

1. Squats
   • Sets: 2-3
   • Reps: 10-15
   • Focus: Quads, hamstrings, glutes, and core.
2. Push-ups (Knee push-ups for beginners)
   • Sets: 2-3
   • Reps: 8-12
   • Focus: Chest, shoulders, triceps, and core.
3. Planks
   • Sets: 2-3
   • Duration: 20-30 seconds initially, increasing as you get stronger.
   • Focus: Entire core, including the abdominals and lower back.
4. Lunges
   • Sets: 2-3 per leg
   • Reps: 8-12
   • Focus: Quads, hamstrings, and glutes.
5. Glute Bridges
   • Sets: 2-3
   • Reps: 10-15
   • Focus: Glutes, hamstrings, and core.
6. Mountain Climbers
   • Sets: 2-3
   • Duration: 30 seconds
   • Focus: Cardiovascular system, core, shoulders.
7. Tricep Dips on a Chair
   • Sets: 2-3
   • Reps: 8-12
   • Focus: Utilizes a chair or low table to work the triceps, shoulders, and lower chest. Ensure your hands are shoulder-width apart on the chair behind you, and lower your body until your arms are at a 90-degree angle before pushing back up.
8. Supermans
   • Sets: 2-3
   • Reps: 10-15
   • Focus: Strengthen the back muscles, shoulders, and glutes. Lie face down on the floor, extend your arms in front of you, and lift your legs and arms off the ground as high as comfortable.

Cool Down (5-10 minutes)

• Stretching: Spend time stretching all the major muscle groups you’ve worked. Include hamstring stretches, quad stretches, arm stretches, and shoulder stretches. Hold each stretch for at least 30 seconds without bouncing.

Things to remember

• Form Over Quantity: Focus on maintaining good form throughout each exercise to maximize benefits and reduce the risk of injury.
• Progress at Your Own Pace: As you become more comfortable with the routine, gradually increase the number of sets, reps, or the duration of the planks and mountain climbers.
• Stay Consistent: Aim to complete this workout plan regularly each week and track your progress. Consistency is key to seeing improvements.
• Listen to Your Body: If an exercise feels too challenging, modify it to suit your current fitness level, or take extra rest as needed.

Progressing Your Workouts

As you grow stronger, challenge yourself by adding more sets, reps, or decreasing rest times between sets. Experiment with exercise variations to keep your workouts challenging and engaging. The key to a successful fitness routine is setting achievable goals and keeping track of your progress. Diversify your workouts to keep them exciting, and establish a routine to make exercise an integral part of your daily life.

BY Attis Editorial 3 months AGO

Delhi’s fitness scene has witnessed a remarkable surge in the embrace of Pilates, marking a shift from its once niche status to becoming a sought-after fitness regimen. The city’s pursuit of holistic wellness and sculpted strength has propelled Pilates into the spotlight, attracting a diverse community of enthusiasts. With its promise of enhanced core strength, flexibility, and overall well-being, Pilates has captured the attention of both seasoned fitness aficionados and newcomers alike. Amidst this growing interest, Delhi has become home to an array of exceptional Pilates centres, each offering unique experiences designed for individual fitness aspirations. Use this guide to discover the top Pilates studios in Delhi & book a session!

Fitness Fusion

Fitness Fusion, led by the dedicated fitness expert Dr. Namita Agarwal, is more than just a Pilates studio. Whether you’re a seasoned athlete seeking a challenge or a beginner taking your first steps towards a healthier lifestyle, Fitness Fusion has something for everyone. Their diverse Pilates offerings cater to a wide range of needs, from specialised classes for grooms and brides, post-natal care, and kids, to Pilates for senior citizens and pain relief. They also have Zumba and Tabata workouts, along with Gyrokinesis, Gyrotonics, and ULU Aerial Yoga/Pilates under Dr. Agarwal’s expert guidance. Their well-equipped studio has all the Pilates essentials like Reformers, Cadillacs, Wall Units, and more. They even have a dedicated cardiovascular section with Cross Trainers, Spinning Bikes, and Vibration Plates, ensuring you have everything you need to reach your fitness goals.

Dr Agarwal, with over 15 years of experience and certifications in various fitness disciplines, is passionate about helping you achieve your full potential. She co-authored a book on bone health, organizes Osteoporosis awareness events, and even delves into alternative healing practices like Bio-Yoga, Kriya-Yoga, Reiki, and Aura healing.

All you have to do is wear comfortable clothing that allows for freedom of movement and bring your water bottle, and hand towel along with Pilates or Yoga socks for better grip. As the only studio in India with an Infrared Sauna, Fitness Fusion offers a unique way to detoxify, burn calories, and improve circulation. And if you’re inspired by Dr. Agarwal’s dedication, she’s even willing to share her knowledge and help you launch your career in the health and fitness industry. Each session lasts one hour, ensuring you make the most of your time. Remember to be punctual, as sessions end promptly at the hour mark.

Timings: 7 am-9 pm

Contact: +919312884496

Price: INR 1,000 per class or INR 10,000 per month for 12 sessions

Location: A, Block-1, Church Rd, Shanti Kunj Main, D6, Sector D, Vasant Kunj, New Delhi, Delhi 110070

STUDIO PILATES RETREAT (RK Puram)

Located in R.K. Puram, Studio Pilates Retreat is specifically for women seeking a transformative Pilates experience. Their air-conditioned studio has a variety of equipment, from the versatile Reformer machine to toning balls, Swiss balls, and Pilates chairs.

The place is run by Monica Rastogi, who is a dedicated instructor with 19 years of experience and guides you through personalised Pilates journeys. Monica’s expertise shines in both Mat and equipment-based classes. Group Mat sessions foster a sense of community, while one-on-one equipment classes allow for tailored instruction and deeper focus. She is an ACE certified, specialising in Rehabilitation under Ulrik Larsen, and the first certified instructor from India for GYROTONIC® & GYROKINESIS® USA. Monica’s passion for Pilates is evident in her dedication to ongoing training under renowned instructors like Michael King, Madeline Black, and Paul Thornley.

Stepping into Studio Pilates Retreat is like entering a sanctuary for your well-being. To prepare for your journey, simply wear comfortable, non-baggy clothing that allows for free movement. Bring a water bottle and a large towel to place on the Mat.

Timings:

7 am – 5 pm

Contact:

Phone:099997 37918

Email: monica@monicapilates.com

Location

Address: New, Sector 6, Rama Krishna Puram, New Delhi, Delhi 110022

The Pilates Studio by Namrata Purohit

The Pilates Studio by Namrata Purohit has sleek interiors and cutting-edge technology that set the stage for personalised programs crafted specifically for you. They have a private training room equipped with top-notch Reformers and a dedicated Pilates Chair provides an intimate space for Namrata and her team to design workouts. Intimate group classes, capped at just 4-5 clients, guarantee Namrata’s watchful eye and personalised adjustments for every participant, maximising group energy while ensuring individual focus.

Namrata Purohit is a fitness luminary whose passion for Pilates is infectious. Youngest Trained Stott Pilates Instructor in the World, trusted trainer to Bollywood A-listers and beloved by athletes and entrepreneurs alike, she brings unparalleled expertise and unwavering dedication to each client. From cutting-edge technology to her personalised approach, The Pilates Studio fosters a transformative environment where every element is meticulously designed to guide you towards your well-being goals.

Timings: Mon-Sat, 7:00 am – 9:00 pm, Sun: ****Closed

Contact: +91 8350007000

Price: INR 1,180/- per session in group (GST Inclusive), INR 2,360/- per session in private (GST Inclusive)

Location

Second Floor, D Block, D11, LSC II, Market, above Toni & Guy Hairdressing, Beauty, Vasant Vihar, New Delhi, Delhi 110057

RedMat Pilates

RedMat Pilates, established in 2012 by passionate Pilates advocate Taru Chaddha, is a Gurgaon-based fitness company dedicated to empowering women through Pilates and Barre sessions. Committed to extending the benefits of these fitness practices to women of all ages, RedMat operates through two primary channels. Their Xpress Live online platform offers convenient 40-minute Mat Pilates and Barre workouts in group or private formats via Zoom, catering to those seeking accessible fitness options from home.

Apart from all that, the company has two premier fitness facilities located on Golf Course Road and in Nirvana Country, delivering a range of equipment-based Pilates sessions available in group, private, and semi-private settings. Taru, deeply devoted to Pilates and its holistic impacts on movement, posture, rehabilitation, and pain relief, strives to share the joy of Pilates and Barre fitness, promoting overall well-being among women. RedMat’s inclusive approach has fitness programs for women of all ages.

Time: 7:30 AM to10:30 AM

Contact: 09205933669

Price:

Discovery Session (Online) – Xpress Pilates Rs 349/-

Xpress Online – Monthly Unlimited: Rs 5499/-

Discovery Session (In person) – Rs 2,000/-

Location: C-709, Nirvana Courtyard, Nirvana Country, Sec 50, Gurgaon

BY Attis Editorial 3 months AGO

A new paradigm in recreational engagement has emerged, reshaping how individuals partake in leisure activities. This is the innovative concept of “pay-to-play” recreation, offering a flexible and accessible approach to enjoying various activities without the constraints of long-term commitments or memberships.

As Bangalore evolves into a fast-paced metropolis, the conventional models of recreational engagement have seen a transformative shift towards pay and play options. This trend signifies a departure from traditional membership-based structures, allowing individuals to cherry-pick their leisure pursuits and pay only for the specific activities they wish to indulge in. This shift is not only reshaping the recreational landscape but is also reflective of a broader societal movement towards more personalised and on-demand services.

The surge in pay-to-play options is evident across various recreational domains, including sports, fitness, and entertainment. People can now explore a myriad of activities at their own pace and convenience & make the most of their time with the best pay to play sports centres in Bangalore. So ditch the mundane, grab your squad, and dive into these thrilling experiences:

PLaY Arena

Your one-stop shop for adrenaline junkies and activity enthusiasts. This place offers multiple sports and adventure activities, from bowling and go-karting to ziplining and laser tag. PLaY Arena caters to all age groups and fitness levels, ensuring a day of unrestrained fun for everyone.

Address: [No. 75, Central Jail Road,Opp. Silverwood Regency Apartments,Near Total Mall,Kasavanahalli, Sarjapur Road,Bengaluru, Karnataka, 560035](https://www.google.com/maps/dir//No.+75,+Central+Jail+Road+(Hosa+Road,+Sarjapur+Rd,+opp.+Silverwood+Regency+Apartment,+Kasavanahalli,+Bengaluru,+Karnataka+560035/@12.911399,77.5939112,12z/data=!3m1!4b1!4m8!4m7!1m0!1m5!1m1!1s0x3bae136cd3c8209d:0xab9cb38fc4634cb3!2m2!1d77.6763131!2d12.9114119?entry=ttu) Contact: 9900099922,info@playarena.in

Time: 10 AM-10 PM

South United Football Club

Open to all levels, the club offers professional coaching, state-of-the-art facilities, and a chance to rub shoulders with aspiring football stars. Whether you’re a seasoned player or a complete newbie, South United FC provides a platform to score some epic goals. Apart from football, they also have other sports like a Tagda Raho dugout.

Address: South United Football Club, RBANM’s Grounds, Gate, No 3, Gangadhar Chetty Rd, near Ulsoor, Bengaluru, Karnataka,560042 Contact: 8296171556, 8296170556

Time: 9 AM – 5 PM

Coolulu Turf Park

Calling all cricket fanatics to this turf park in Koramangala for a perfect weekend outing. Gather your friends, grab your bats and pads, and prepare for spirited cricket matches under the Bangalore sun. Coolulu Turf Park is one of the best pay to play sports centres in Bangalore and also offers facilities for football and volleyball, making it a versatile option for multi-sport enthusiasts.

Address: Koramangala 4th Block, Site 6, Shanthi Nagar Society, Behind BDA Park No. 9 Contact: 7406388666

Time: 5 AM – 2 AM

Citi Nest Sports Centre

Located in Indiranagar, this modern facility caters to fitness-conscious urban folks. Citi Nest houses a badminton court, squash court, and a fully-equipped gym, allowing you to choose your poison, be it a badminton blitz, a squash showdown, or a sweat-inducing workout session. After your active session, unwind and refuel at the on-site café, making Citi Nest the perfect spot for a holistic fitness experience.

Address: 91/72, 7th Cross Rd, Indiranagar II Stage, Eshwara Layout, Indiranagar, Bengaluru, Karnataka Contact: 9945477660

Time: 5 AM – 1 AM

BY Attis Editorial 3 months AGO

When it comes to creating an effective training program, knowledge of energy systems is a valuable tool that can make a significant difference in your fitness journey. Energy systems are like the secret ingredients that can help you optimise your workouts, improve performance, and achieve your fitness goals more efficiently.

My name is Abhishek Munian and I’m a certified fitness coach, or as I like to call it “an online fitness coach for busy professionals”. Today, I’ll help you understand how energy systems can empower you to make better decisions with your training programs but before we dive into how energy systems can benefit your training, it’s essential to know the basics.

If the concept of energy systems were to be explained to a five-year-old, we can do so by dividing it into three parts:

Super Quick Energy: When you need to run fast or jump high, your body uses a special energy system that gives you a quick burst of energy. It’s like a sprint! Imagine your body is like a superhero, and it needs certain kinds of power to do different things. These different kinds of power are called “energy systems.”

Steady Energy: Sometimes, you need to keep going for a long time, like when you’re playing all day at the playground. Your body uses another energy system that gives you steady energy, just like a superhero with a power that lasts a long time.

Super Strong Energy: When you need to lift heavy things, like a superhero lifting a big rock, your body uses a different energy system. It’s like a strength power-up!

In simple words, energy systems are the different ways your body produces and uses energy during physical activity. There are three primary energy systems:

1.Phosphagen System: This system provides quick bursts of energy for activities like sprinting, lifting heavy weights, or jumping. It’s like the turbo boost in a video game that gives you a short but powerful surge of energy.

2.Glycolytic System: This system kicks in when you engage in high-intensity, short-duration activities such as HIIT workouts or lifting moderate weights. It’s responsible for supplying energy for a bit longer than the phosphagen system, but it’s still relatively short-lived.

3.Oxidative System: This is your endurance powerhouse. It fuels activities like long-distance running, cycling, or any sustained effort. It’s like the slow and steady energy that keeps you going for a long time.

So How Does Understanding Energy Systems Help One Tailor Their Workouts?

Understanding the different energy systems can help you tailor your workouts to match your specific goals. If you want to become a better sprinter, for example, you should focus on training the phosphagen system with short, high-intensity intervals. On the other hand, if you aim to improve your endurance for long runs, your training should emphasise the oxidative system.

Tailoring your workouts to match your goals and the relevant energy system not only saves you time but also maximises your results.

Knowing and integrating energy systems can guide you in structuring your workouts, not only in terms of the type of exercise but also in terms of duration and intensity. For instance, if your goal is to improve your glycolytic system for high-intensity sports, you might design a workout program that includes short, intense bursts of activity, followed by brief rest periods. This approach targets the glycolytic system and helps you build strength and endurance for activities like tennis, soccer, or basketball.

Alternatively, if you’re an endurance athlete looking to enhance your oxidative system for long-distance running or cycling, your training program should focus on sustained efforts over a more extended period. Long, steady-state runs or bike rides at a moderate pace can help you develop the endurance needed for these activities.

Overall, it lets you mix and match different types of workouts to keep things interesting and challenging. Variety is not only enjoyable but also essential to prevent boredom and maintain motivation in your fitness journey.

Preventing Overtraining and Injury

Overtraining is a common pitfall in the fitness world. Pushing your body too hard for an extended period can lead to injuries and burnout. Learning about energy systems can help you avoid this by allowing you to plan appropriate rest periods and recovery strategies.

Each energy system has its recovery time. The phosphagen system recovers relatively quickly, so if you’re focusing on sprinting, you might be able to train more frequently. On the other hand, the oxidative system takes longer to recover, so you’ll need more rest between long-distance runs.

When you schedule your workouts smartly and incorporate rest periods that align with the energy systems you’re targeting, you can reduce the risk of overtraining and keep your body healthy.

Tracking Progress and Setting Goals

Another benefit of understanding energy systems is that they enable you to set clear, measurable goals and track your progress more effectively. When you know which energy system you’re training, you can monitor your performance and see tangible improvements over time.

For instance, if you’re working on your glycolytic system through high-intensity interval training (HIIT), you can measure your progress by monitoring how long you can sustain those high-intensity intervals or how quickly you recover between them. This makes it easier to set specific goals, like increasing your sprint speed or lasting longer during intense workouts.

Avoiding Plateaus

Plateaus in fitness occur when your progress comes to a halt. You can avoid these frustrating plateaus by allowing you to change up your workouts strategically.

Switching your training focus to a different energy system can shock your body and stimulate new growth. For example, if you’ve hit a plateau in your long-distance running, incorporating some high-intensity interval training to target the glycolytic system can help you break through and see continuous improvements in your endurance.

Efficient Time Management

Time is a precious commodity. By customising your workouts to the specific energy systems you’re targeting, you can achieve your fitness goals without spending excessive time in the gym. This means you’ll have more time for other aspects of your life while still making significant progress in your fitness journey.

The knowledge of energy systems in your training programs can be a game-changer for your fitness goals. It allows you to work smarter, prevent overtraining, set clear goals, avoid plateaus, and manage your time more efficiently. By understanding how your body produces and uses energy, you can create personalised and effective training programs that help you become the best version of yourself.

BY Attis Editorial 3 months AGO

The spine is like our body’s strong foundation. It helps us move and stay balanced, just like a tree trunk supports its branches. But sometimes, our daily habits can cause problems for our spine, like back pain or stiffness. From lifting a cup of coffee to leaning your back while sitting, it provides support for a lot of movements.

Modern life often strains this conductor. Poor posture, sedentary habits, and imbalanced workloads can lead to multiple issues like back pain, sciatica, and even disc herniation. But just like we wouldn’t let the dust settle on our favourite instrument, we shouldn’t neglect the well-being of our spine. But by incorporating simple, mindful habits into our routines, we can cultivate a strong and resilient spine, ready to support us for years to come. Save this list of tips for maintaining spinal health & develop a stronger spine, naturally.

Just like fine-tuning an instrument, we can nurture our spine with these tips for maintaining spinal health

Spine care involves various simple practices woven into our daily routines. Imagine aligning your spine as stacking building blocks, standing tall and engaged throughout the day. This conscious awareness not only enhances posture but also contributes to spine health. Regular movement is crucial for our spinal wellness; simple actions like taking walks, doing gentle stretches, or incorporating small movements throughout the day can notably boost flexibility and reduce tension. Ergonomics plays a vital role, too. When you’re at work, doing things like adjusting chair height, monitor position, and keyboard placement also helps in keeping your spine healthy. Remember, maintaining good posture is essential, even while sitting for extended periods.

Weight management matters for spinal health; maintaining a healthy weight through mindful eating and regular exercise lessens stress on the spine. Nourishing our bodies with foods rich in calcium, vitamin D, and essential nutrients, such as fruits, vegetables, whole grains, and lean protein, fortifies the spinal framework. Adding simple stretches like cat cows, child’s poses, or gentle back extensions releases tension and boosts flexibility. Incorporating mindful movement practices like yoga or tai chi, which combine conscious movement with breath awareness, promotes spinal health and inner peace.

Managing stress is another important thing to keep in mind. Techniques like meditation, deep breathing, and time in nature can alleviate the physical and mental toll on our spines. Creating a spine-friendly workstation, ensuring proper sleep support, and embracing active living through enjoyable activities all contribute to a healthy and engaged life.

Even with your sincere efforts, taking precautionary steps, if you still face spine health issues, consulting with a physical therapist or orthopaedic surgeon can assist in distinguishing whether the discomfort in your neck or back is a temporary incident or a persistent problem requiring additional intervention and care. Prioritising the well-being of your spine and recognising its significance in your overall health is very important.

BY Attis Editorial 3 months AGO

If you want to create a workout routine that you can stick to, it is important to find something that you truly enjoy doing. Combat sports can be something that can help you establish that routine, with sessions that challenge both your strength and endurance while polishing your self-defence skills. Moreover, because most fighting gyms operate in a group setting, it can help create a sense of community and support. Essentially, practising combat sports can be an effective way to exercise without feeling like you’re doing repetitive or boring workouts.This isn’t about wrestling with complicated workout routines. We all have different starting points on this fitness journey, but the destination is the same: feeling better, looking better, and being better. And trust me, it’s not about some unattainable six-pack or a supermodel’s figure. It’s about having more energy, feeling more confident, and being strong enough to tackle whatever life throws your way. Now finding the right fit is like discovering your favourite workout playlist – it just clicks. You want a place that screams motivation, makes you feel like a fitness champion, and maybe even throws a great community to boot. Well, we’ve got your back. Steal this guide to the best Combat Sports Training Facilities in Delhi that’ll have you saying, “Let’s do this”.

1. Knox

Knox is the premier fighting fitness and conditioning gym in NCR, located in Lajpat Nagar on the ring road. They specialise in highly specialised personal training sessions and offer a wide range of training modes including boxing, kickboxing, postural correction, pre and post-hab, strength and conditioning, animal flow, callisthenics, HIIT, weightlifting, Olympic lifting, sports-specific training, training around injuries and disabilities, and mobility and strength training. The crew at Knox is very dedicated, professional and knowledgeable, headed by Somaditya Sen, husband of fitness influencer Zoe Modgill. Knox introduced a lot of newer modes of training and was one of the first to make Animal Flow popular. The gym is top-notch in terms of hygiene and cleanliness, with temperature-controlled showers, an equipped wet area, and hourly anti-microbial sanitisation for all gear and rooms. The gym has a very strong community, including a lot of celebrities who work out of there when they’re in Delhi. The atmosphere is friendly, and if you don’t want to leave your dog home alone, you can get them along with you to the studio.

Location: Lajpat Nagar Timings: Monday to Saturday, 6:30 AM-11 PM

Contact: +91-93155-22626

2. Boxfit

Boxfit has three branches in South Delhi – Greater Kailash 1, Vasant Vihar, and Defence Colony that offer a mix of boxing, kickboxing, functional fitness, and mobility training exercises. They have group classes that burn about 1000 calories and personal training available both online and offline, replacing traditional gym equipment with boxing bags, medicine balls, functional training equipment, and a boxing ring. Additionally, they offer an online training program since the pandemic. Parking is available at all locations, and the Vasant Vihar branch is a ten-minute walk from the nearest metro station. BoxFit studios have well-maintained centres that are clean and hygienic and provide you with sanitised boxing gloves regularly, so you won’t have to worry about getting dirty. The community there is friendly and welcoming, with lots of camaraderie. Evening group classes can get busy, and online booking shows sold-out classes often. Personal training and functional fitness are available throughout the day.

Address:

• Greater Kailash 1 – 81 Hemkunt Colony, Greater Kailash I, Greater Kailash, New Delhi, Delhi 110048
• Vasant Vihar – 2nd floor, 2nd and 3 Rd, C 6, Block C, Vasant Vihar, New Delhi, Delhi 110057
• Defence Colony – D-29, Shiniwas Puri, Block D, Defence Colony, New Delhi, Delhi 110024

Timings: 8 AM-10 AM & 5 PM-9 PM

Contact: +91-88001-34969

3. Crosstrain Fight Club

Crosstrain Fight Club, located in Anupam Gardens in Sainik Farms, is a popular fitness centre that offers a range of programs for boxing, Muay Thai, wrestling, Jiu-Jitsu-Gi, and Jiu-Jitsu-No-Gi. The boxing curriculum caters to different members based on their training level, with a focus on movements, endurance, speed, agility, and real-life sparring. Similarly, the Muay Thai program helps in striking for MMA, while the wrestling program focuses on grappling and takedown aspects. The Jiu-Jitsu-Gi program has multiple skill levels, and the Jiu-Jitsu-No-Gi program teaches the art of Jiu-Jitsu without the Gi. The brainchild of Crosstrain is Siddharth Singh, who is the first Brown Belt in Brazilian Jiu-Jitsu in India and a 14 Khan Grading, Silver Mongkol ‘Master’ in Muay Thai. The fitness centre has a vibrant and slightly hardcore community of fight enthusiasts. The place feels hygienic despite the sweaty classes, but there is no proper wet area.

Address: A- 138/1, Anupam Garden, Sainik Farm, New Delhi, Delhi 110062

Timings: 7:30 AM – 8:30 AM & 5:00 PM – 9:00 PM Contact: +91-83850 52446

4. Knockout Fight Club

Knockout Fight Club is one of the largest fighting fitness chains in India with 10 branches spread across Delhi NCR. Offering classes for all skill levels, they have over 50 coaches and have been in the business for over 15 years. Their authentic MMA program is tailored according to your level and goal, and their Kickboxing, Boxing, Muay Thai, Brazilian Jiu Jitsu, and Kids MMA classes provide a safe and supportive environment emphasising proper technique. They also offer a 90-day course in self-defence and psychological and verbal skills training. The founder, Mannan Dattah, has won awards and worked with a lot of pro fighters, making Knockout Fight Club a great place to train with the pros. Timings: 7 AM-10 PM

Contact: (+91) 9810-021-011

5. MMA Fit Zone

Located in Vikas Puri, with Janakpuri Metro being the closest station, this training institute federation offers a host of martial arts like MMA, Karate, Kickboxing, Boxing, BJJ, Grappling, Judo, Wushu, Jiu Jitsu and Wrestling. The best part is that you can try out any program for free before you commit to it. They have everything you need available at their in-house store. The community at MMA Fit Zone seems well put together, even celebrating birthdays together. So if you’re looking for a place to train in martial arts, MMA Fit Zone is worth checking out. Address:Gupta Plaza, 1st Floor, opposite Kerala School, M – Block, Vikas Puri, New Delhi, Delhi 110018

Timings: Morning 7 AM-9 AM, Evening 6 PM-9 PM

Contact: +91-97171-72515

BY Attis Editorial 6 months AGO

I’ve been working out for a while, and I absolutely love going to the gym. It’s my place of peace, solitude & exercise and unless the world is ending, I probably wouldn’t miss my workout for anything. Lately, however, it’s been getting a bit boring. The same routine, the same people and the same place, every time. Wanting to shake things up a bit, I was curious about indoor climbing and bouldering, seeing people do it on Twitter & Instagram. My curiosity got the better of me & I went for a session, never thinking of indoor rock climbing for fitness. I thought it’d be easy for me, considering I’m fairly active & have been lifting regularly for a few years but to my surprise, it was more challenging than I’d thought.

Climbing is making waves across the world, with well-equipped indoor & outdoor climbing gyms springing up everywhere. While it’s easy to mistake it for a light workout, going for a few sessions, I realised that apart from being an absolute hoot, it might also be one of the best workouts out there. It engages virtually every muscle group, from your fingers and forearms to your legs and core. It’s a non-linear, focused, and full-body experience that will leave you feeling like an adventurer, and unlike the gym which can get isolating at times, there’s a vibrant & helpful community to support you.

If you think this sounds great but are not convinced about the tangible benefits, you’re not alone. I was too, so I dug a little deeper into the benefits of climbing:

Muscle Engagement: As you scale the climbing wall, you’ll be pulling yourself up, pushing downwards, and maintaining body tension—all at once. Your back, biceps, forearms, fingers, legs, and core will be activated, giving you a comprehensive workout that few other sports can match.

Variety of Movements: The repetitive nature of the treadmill or cycling may get boring but climbing offers a wide range of complex movements and problem-solving opportunities. In bouldering, for instance, each route is unique, demanding different techniques and body positions which keep your mind engaged and your body guessing.

Cardiovascular Fitness & Endurance: Climbing isn’t just about strength though; it’s an excellent cardiovascular workout too. A climbing session will get your heart rate up, similar to any aerobic exercise & also enhances muscular endurance as you put in effort over extended periods.

Mental Health & Stress Relief: Climbing is as much a cognitive workout as it is a physical one. Figuring out the best route amongst the obstacles engages your problem-solving skills, acting as a form of meditation that may help in relieving stress and anxiety.

Social Interaction: Climbing is a communal activity that fosters a sense of camaraderie. You’ll find climbers sharing tips, cheering each other on, and celebrating victories together. Expect to make lasting friendships and find a social outlet in the climbing community.

Confidence & Self-Efficacy: Reaching the top of a challenging climb is a confidence booster like no other. It’s a powerful lesson in self-efficacy, instilling confidence that you can conquer any obstacle with determination and effort.

Climbing is a great full-body workout which breaks from the traditional norms of exercise which focus on isolating one body part and working on it rigorously.

The great part is, unlike a lot of other sports which have a learning curve, getting started with climbing is pretty straightforward. You can visit a local climbing gym without worrying about gear as climbing requires only a few essentials like climbing shoes, a harness, a belay device, and a helmet. Most gyms rent equipment, so you can try it out without a big investment. They offer varying difficulty levels and have friendly staff to teach you the basics and safety procedures.

If you’re looking to shake up your fitness routine, get your adventure spirit on and head to a climbing gym near you.

BY Attis Editorial 6 months AGO

Climbing gyms have transformed indoor exercise by bringing the thrill of rock climbing to urban environments. These gyms offer a simulated climbing experience with various walls and routes catering to climbers of all levels, from beginners to experienced enthusiasts.

Equipped with safety gear like harnesses and crash pads, climbers can challenge themselves in a controlled and supportive environment. These gyms often foster a strong sense of community, where climbers share tips, encouragement, and a passion for conquering heights.

If you are bored with your regular workout and have been looking for a fun yet challenging all-body workout, here are the best climbing gyms in Delhi NCR:

BoulderBox:

Located in the heart of South Delhi, BoulderBox is easily accessible via the Delhi Metro and has ample parking in the service lane should you take your vehicle. With multiple climbing walls, bouldering routes, and expert staff, they offer climbing experiences for all ages, regardless of whether you’re a beginner or an expert. Apart from climbing, the centre also has aerial arts and yoga, taught by skilled instructors such as Surbhi Sachdeva for yoga and Dasha for aerial arts. You can access the centre via single-entry passes or a prepaid monthly membership, inclusive of benefits like rental shoes and book rentals from their cute library. Climbing classes like Boulder Basics and BoulderStrength cater to different skill levels and provide a good way for newbies to get acquainted with climbing. BoulderBox, one of the best climbing gyms in Delhi is managed by Vrinda & Yadu Bhageria, offering a clean, spacious vibe with a tight-knit community.

Address: OCF, Masudpur Village, Sector B, Vasant Kunj, New Delhi

Price range: Rs 500 onwards

Indian Mountaineering Foundation

The Indian Mountaineering Foundation, with experienced mentors, offers a safe and exciting space for climbers of all levels. Whether you’re an experienced mountaineer or a newcomer, the IMF’s indoor climbing facility provides an opportunity to challenge yourself and conquer new heights. Originally established as the ‘Sponsoring Committee of the Cho Oyu Expedition,’ the Indian Mountaineering Foundation (IMF) officially came into being on January 5th, 1961. Today, IMF plays a pivotal role in advocating, facilitating, and overseeing both national and international climbing and mountaineering activities in India. The IMF serves as the governing body for the Olympic sport of Sport Climbing, holding affiliation with the International Federation of Sport Climbing (IFSC). Additionally, the IMF is actively involved in initiatives for mountain conservation, knowledge dissemination, and raising awareness about the Indian Himalayas.

Address: 6, Benito Juarez Marg, South Campus, South Moti Bagh

Price range: Rs 300 onwards

Climb City

Climb City Delhi, is a distinguished establishment dedicated to the art of climbing. Its indoor climbing walls cater to diverse skill levels, ensuring an experience tailored to each climber’s proficiency. With the growing popularity of climbing as a sport across the country, Pranav Jain, the visionary behind Climb City, ventured into the realm of climbing through his outdoor adventures. These experiences unveiled fresh insights into pushing boundaries and fostering fitness. Motivated by this, he aimed to establish a place that could offer people the opportunity to embrace this transformative journey. Climb City offers an impressive expanse of climbing space, covering over 3000 square feet, where enthusiasts can indulge in roped climbing and bouldering. Beyond climbing, the gym features a dedicated training area equipped with essential tools like campus boards, hang boards, and yoga equipment, providing climbers with a holistic training experience. The offerings at Climb City extend beyond individual training, encompassing engaging activities such as Aerial Silks, classes, parties, events, and group sessions.

Address: Gali No.1, Sector 132, Noida

Price range: Rs 800 (3 hours)

Climb Central

Climb Central is a cutting-edge indoor climbing sanctuary, captivating new and seasoned climbers alike. Established in 2014, Climb Central emerged from Singapore as a brainchild of individuals deeply entrenched in the world of rock climbing for over two decades. Their vision was to democratise the sport, making it inclusive for everyone. From its modest inception, Climb Central’s trajectory defied predictions, swiftly propelling its growth across Singapore and other Asian regions. Located at MG Road, their expansive campus offers fitness enthusiasts a comprehensive range of amenities for conditioning and strengthening their bodies through activities like wall climbing. Their structured courses cater to climbers of all levels, whether beginners or professionals and provide instruction on everything from fundamental techniques like leaping to advanced manoeuvres like speed climbing. If you want to spend a day at one of the best climbing gyms in Delhi set in a sprawling, green space, head over to Climb Central.

Address: 1 Global Avenue, Mehrauli Gurgaon Road, Metro Pillar 173, Aya Nagar

Price range: Entry ticket – Rs 750, Equipment rental – Rs 250

BY Attis Editorial 6 months AGO

In the fast moving world of health, fitness trends change every season. Whether it’s Crossfit, Bouldering or Cold plunges, it seems like every few months there’s some new trend that takes over everyone in the health world. In this entire cycle though, very few exercise regimens have truly stood the test of time. Pilates, is undoubtedly one of them. Joseph Pilates, a German fitness enthusiast, invented the Pilates method during World War I as a rehabilitation program for injured soldiers. He believed that mental and physical health were closely connected and developed a system of exercises to improve both. Pilates, first referred to his method as “Contrology,” emphasising the importance of control and precision in each movement. Initially, the exercises were performed on mats, focusing on body weight resistance. Over time, he developed a series of specialised machines, including the Cadillac, Reformer, and Wunda Chair, to add resistance to the exercises. These machines are still integral to Pilates practice today.

Pilates exercises for all ages

One of the main draws of Pilates is that it extends its benefits to individuals of all ages, being a versatile workout which addresses a spectrum of fitness goals, across different levels of physical fitness. Whether you’re aiming to enhance core strength, improve flexibility, boost balance and coordination, or simply reduce stress, Pilates offers a tailored approach. The low-impact exercise routine is gentle on the joints, making it suitable even for those with specific conditions like joint issues or arthritis. In fact, its emphasis on the mind-body connection brings a sense of mental clarity, concentration, and heightened body awareness, making it a holistic fitness choice. A regular Pilates practice can help with;

– Improved Core Strength: Pilates targets the core muscles, including the abdominals, obliques, and lower back. A strong core stabilises the spine, alleviates back pain, and improves posture, making it beneficial for individuals of all ages.

– Flexibility Enhancement: Pilates incorporates stretching exercises that enhance flexibility and joint mobility. This is especially advantageous for older adults, as it helps maintain range of motion and reduces the risk of injury.

– Balance and Coordination: Pilates emphasises balance and coordination through controlled movements. This aspect of the practice is crucial for older adults, as it can help prevent falls and injuries.

– Low-Impact Exercise: Pilates is gentle on the joints, making it suitable for individuals with joint issues or arthritis. It provides a full-body workout without the impact associated with high-intensity exercises.

– Stress Reduction: Pilates incorporates mindfulness and controlled breathing techniques, promoting relaxation and stress reduction.

– Post-Rehabilitation: As its origins suggest, Pilates is an excellent choice for post-injury or post-rehabilitation exercise. It focuses on gradual progress, making it safe for those in recovery.

– Mind-Body Connection: One of the foundational principles of Pilates is the mind-body connection. This aspect promotes mental clarity, concentration, and heightened body awareness.

Pilates stands as a testament to the enduring power of a well-crafted fitness regimen. It’s more than a workout, it’s a lifelong journey towards better health and well-being.

BY Attis Editorial 6 months AGO

When the demands of work, a busy social life and personal goals leave us feeling stretched thin, our sleep is often the first thing that takes a beating. Usually seen as a luxury we can’t afford, adages like “I’ll sleep when I’m dead” are commonly thrown around, viewing sleep as something that’s not really necessary & often as a waste of time. This, especially when it comes to your health, couldn’t be further from the truth. Sleep is not merely a time of rest; it is a fundamental pillar of overall health, intricately tied to not only your physical fitness, but a myriad of mental & emotional health processes. To understand the connection & improving sleep for better fitness, we spoke to Abhishek Munian, a Fitness Coach, delving into the mechanisms that make sleep a critical component of a healthy and active lifestyle.

The Basics

Sleep is divided into four primary stagesall responsible for their own functions in our bodies. The initial three are recognised as non-rapid eye movement (NREM) sleep, often referred to as peaceful sleep. The fourth stage, rapid eye movement (REM) sleep is also called active sleep. All of these stages are directly linked to physical recuperation and also play a specific role in preserving your brain’s cognitive abilities, ensuring your well-being and preparing you for each day.

Sleep is a time for tissue repair, muscle growth, and the consolidation of memories. Hormones crucial for physical well-being, such as growth hormone and testosterone, are primarily secreted during deep sleep.

This is the time when your body works on repairing the wear and tear of the day, from mending muscle fibres after a workout to enhancing your immune system.

The Sleep – Fitness Connection

The interplay between sleep and fitness is a relationship that extends far beyond mere coincidence or casual connection. Quality sleep plays an integral role in an effective fitness regimen & affects your;

• Energy and Performance: The most obvious link between sleep and fitness is energy. A good night’s sleep provides the necessary physical and mental energy to engage in physical activities, whether it’s a morning jog, an intense gym session, or a yoga class. Without adequate sleep, you’re likely to feel sluggish and unable to perform at your best.
• Muscle Recovery and Growth: Deep sleep is the time when your body undergoes muscle repair and growth, effectively rebuilding the tiny micro-tears in the muscle fibres that were the result of your workout. When sleep is inadequate, this crucial muscle recovery and growth phase can be compromised & may lead to slowing down of hypertrophy or overtraining, a condition where the body isn’t given ample time to heal, potentially resulting in slower recovery and performance plateaus.
• Hormonal Balance: Studies have indicated that insufficient sleep, specifically less than 7 to 9 hours per night, in men can result in reduced testosterone levels, which can have adverse effects on their overall health. Poor sleep can also disrupt the balance of hormones like leptin and ghrelin, which control hunger and fullness. This can lead to overeating and weight gain, which, in turn, can impact your fitness goals.
• Mental Focus and Coordination: Physical fitness isn’t just about the body; it’s about the mind-body connection. Sleep is essential for maintaining mental focus, coordination, and balance all of which help you in your workouts or physical fitness.
• Injury Prevention: Fatigue from lack of sleep can increase the risk of accidents and injuries during exercise. Proper rest allows your body and mind to be alert, reducing the chances of accidents that could set back your fitness routine.

Building a Healthy Sleep Relationship

Quality rest significantly impacts your physical performance, workout recovery, and even your mental focus. Optimising your sleep should be an integral part of your fitness routine, not just an option and if you feel like your sleep could do with a helping hand, the following hacks may help in improving sleep for better fitness;

• Reframing Sleep: Recognise that sleep is a non-negotiable component of your fitness regimen. Strive for 7-9 hours of restful sleep each night. Prioritise sleep as you would your workouts and nutrition.
• Consistency: Your body thrives on consistency and a regular sleep schedule helps regulate your internal body clock. Keeping a steady sleep routine, even during weekends ensures your body can anticipate when it’s time to rest, making it easier to fall asleep and wake up feeling refreshed.
• Create a Sleep-Friendly Environment: Creating an optimal sleep environment in your bedroom, characterised by darkness, quietness, and a cool temperature, is essential for promoting quality sleep. Darkness helps trigger the release of the sleep-inducing hormone melatonin, while a quiet setting minimises disruptions that can fragment your sleep. Maintaining a cool temperature ensures your body doesn’t overheat during the night, supporting uninterrupted and restorative sleep.
• Limit Screen Time: Avoiding screens before bedtime is advisable because the blue light emitted from phones, computers, and other devices interferes with our sleep-wake cycle. Blue light mimics natural daylight, which signals to our brains that it’s time to be awake and alert. Exposure to this light suppresses the production of melatonin. Consequently, using screens before bedtime can lead to difficulty falling asleep and disrupted sleep patterns, making it harder to achieve restorative rest.
• Watch Your Diet: Pay attention to your diet and beverage choices, particularly in the hours before bedtime. Steer clear of heavy meals and caffeine intake close to bedtime. These can disrupt your sleep by causing discomfort and alertness when you should be winding down. Opt for lighter, easily digestible evening meals and consider soothing, caffeine-free beverages like Chamomile tea to promote a restful night’s sleep.
• Stay Active: Engaging in regular exercise can promote better sleep patterns. But, time your workouts wisely as intense exercise too close to bedtime can actually have the opposite effect, making it more challenging to fall asleep. Aim to complete vigorous workouts at least 2-3 hours before bedtime to allow your body time to wind down, setting the stage for a peaceful night’s sleep.

BY Attis Editorial 6 months AGO

Talk to most men about hormones and chances are, they’ll talk about Testosterone & how to increase “T-Levels”. And yes, Testosterone is the primary male hormone, responsible for many functions including governing masculine characteristics, helping with muscle building & impacting sex drive. But if we scratch the surface of hormonal balance & it’s role in fitness, we realise that Testosterone has a significant role, but isn’t the only actor in this play. The delicate balance of hormones in the male body influences everything from physical prowess, energy levels, longevity and even impacts mental health in a large way & finding natural ways to balance male hormones is key to optimising your health.

Hormones play a significant role in regulating various bodily functions, including metabolism, muscle growth, energy levels, and even mood. A hormonal imbalance of any kind can lead to health concerns that affect quality of life, such as reduced vitality, increased fatigue, and even mental health concerns.

Hormones are chemical messengers produced by various glands in the endocrine system, including the pituitary, thyroid, adrenal glands, and testes. Cortisol, commonly known as the “Stress Hormone”, Growth Hormone which helps in muscle growth and Melatonin which helps regulate sleep are all a part of the hormonal system, having designated roles to play in the optimal functioning of the body. Thyroid hormones, such as thyroxine (T4) and triiodothyronine (T3), regulate metabolism and energy production, affecting overall fitness and body composition.

Balanced hormones, apart from affecting physical attributes like muscle mass, energy levels, and sexual health, also impact mood, cognitive function, and overall well-being. While there may be over 200 hormone or hormone like substances in the human body, the ones that play an important role in our health according to current research are;

1. Testosterone: Testosterone is the primary male sex hormone. It plays an essential role in the development of male reproductive tissues, including the testes and prostate. It is also responsible for secondary sexual characteristics like facial hair growth, deepening of the voice, and muscle mass. Testosterone influences muscle growth, sex drive (libido) and has a significant impact on bone health and overall well-being.
2. Cortisol: Though primarily a stress hormone, cortisol also helps with blood pressure maintenance, sleep-wake cycles and blood sugar regulation. Like many other biological functions, Cortisol release is tied to a circadian pattern, with maximum release right before we wake up.
3. Insulin-Like Growth Factor 1 (IGF-1): IGF-1, produced in the liver under the influence of growth hormone, plays a significant role in muscle growth and repair. It’s essential for tissue development and overall physical growth.
4. Thyroid Hormone: Secreted in the Thyroid Gland, it controls metabolism and also affects growth, maturation and nervous system activity.
5. Adrenaline or Epinepherine: Responsible for increasing blood pressure, heart rate, and metabolism in reaction to stress.
6. Melatonin: Secreted by the pituitary gland to help regulate sleep

Genetics have a large role in Hormonal health & malfunctions in glands can lead to diseases such as Hypo-Hyper Thyroidism and others. But, lifestyle factors play a large role in regulating this complex web of hormone secretion & regulation.

For instance, Testosterone levels start to naturally decline with age, typically around the age of 30. This decline is gradual and can lead to a decrease in muscle mass and bone density, reduced energy, and changes in sexual function. Conditions like obesity and type 2 diabetes are also linked to lower testosterone levels. Chronic stress, raises cortisol levels, and in turn suppresses testosterone production. The good part though, is that even though most of these factors are not in our control, a lot of things that boost Testosterone are. For instance, a diet rich in nutrients like zinc and vitamin D can regulate & promote Testosterone secretion. Resistance training can also help maintain healthy testosterone levels by stimulating the body to produce more testosterone. A good night’s sleep can do wonders for testosterone levels, as they rise with the onset of sleep and reach a peak at the first REM sleep episode.

Hormonal balance in the body is a fragile equation, affected by various factors, some of which may be out of your control. Natural decline with age, chronic illness & genetics all have an effect on your hormone levels. Seeing the significant impact hormones have on your health, it’s natural to jump the gun & consider supplements that claim to increase testosterone or even testosterone replacement therapy in extreme cases. But, before going in for pharmaceutical interventions, these natural strategies may provide an effective, more sustainable alternative.

• Balanced Diet: Consume a diet rich in whole foods, including lean proteins, healthy fats, and a variety of fruits and vegetables. Nutrients like zinc, vitamin D, and omega-3 fatty acids positively affect hormonal health.
• Regular Exercise: Regularly engage in physical activity, combining cardiovascular exercises and strength training. Exercise helps maintain a healthy weight and can boost testosterone levels.
• Adequate Sleep: Ensure you get 7-9 hours of quality sleep per night. Sleep is essential for hormone regulation and repair processes. During deep sleep, the body undergoes various restorative processes, one of which is the release of testosterone. Research shows that men who consistently experience sleep disturbances or insufficient sleep often have lower testosterone levels.
• Stress Management: Chronic stress can disrupt hormonal balance. Incorporate stress-reduction techniques such as meditation, yoga, or mindfulness into your routine.
• Limit Alcohol and Caffeine: Excessive alcohol and caffeine consumption can negatively impact hormone levels. Consume these beverages in moderation.
• Weight Management: Maintain a healthy weight through a balanced diet and regular exercise. Obesity can lead to hormonal imbalances, particularly insulin resistance.
• Avoid Endocrine Disruptors: Various [endocrine disruptors](https://tau.amegroups.org/article/view/19857/html#:~:text=Embryonic exposure to DEHP has,of phthalates exposure (19).) exert their effects on sem*n quality and testosterone through distinct mechanisms. Reduce exposure to endocrine-disrupting chemicals found in certain plastics, pesticides, and household products.
• Regular Check-Ups: Schedule regular check-ups with your healthcare provider to monitor your hormonal health and address any concerns.

BY Attis Editorial 6 months AGO

CrossFit is not your run-of-the-mill workout; it’s a lifestyle. Picture this: intense, functional movements that mimic real-life activities, all performed at high intensity. Think of lifting heavy things, running fast, and pushing yourself to the limit. CrossFit isn’t just about getting fit; it’s about becoming the best, strongest version of yourself. But here’s the kicker – it’s fun! The sense of community in a CrossFit “box” is unlike anything else. You’re not just sweating; you’re high-fiving, cheering, and celebrating every personal victory. So, if you’re looking for a workout that’s challenging, rewarding, and just a tad addictive, welcome to the world of CrossFit. Whether you’re a seasoned CrossFit pro or just curious about this high-intensity fitness craze, we’ve got something for everyone. We’re bringing you the top CrossFit gyms in Bangalore for your workout cravings, that will have you lifting, lunging, and leaping your way to the fittest version of yourself.

CrossFit 9 One

CrossFit 9 One is located on the 80ft road in Indiranagar, Karnataka. They offer a wide range of fitness programs including group Crossfit classes, personal training at flexible times, skill training, kids fitness, physiotherapy, and ice baths. The group classes include mobility group class, group WOD, and class on Saturday from 8-9:30 AM class. They offer free trials and you don’t need anything except some comfortable workout clothes to get started. The team running the show includes Ankit Kataria, Charan Tej, Sachit Kumar, and the founder Mita Pattnayak herself. Their facility is very airy, clean and open, and the community here is very strong. The members are always helping each other out, hanging out after classes & and just being positive forces in each other’s lives, making it one of the top CrossFit gyms in Bangalore.

Address: 473, 3rd FLOOR, 10th Main Rd, Hal, HAL 3rd Stage, Jeevan Bima Nagar, Bengaluru, Karnataka 560075

Timings: Monday-Saturday, 6 AM–9:30 PM

Sunday, 9 AM-8 PM

Contact: +91-76766-59130

Once More Crossfit

Once More Crossfit is a premium Crossfit training gym located in Hennur. It’s the largest CrossFit “box” in the Kothanur area. What’s more, you don’t have to worry about parking as it’s free. All trainers at Once More Crossfit are certified. The founder, Kaustav Baruah, is a CF L3 trainer, who brings his expertise in gymnastics and kettlebell RX 1.0 training to the table. But that’s not all – he’s also a Power Monkey Camper and a coach for WAG and PN L1. He’s certified in RPM, TRX, and ViPR training, and is an L1 Barefoot Trainer as well as a KT1 and KT2 Taping expert. They’ve been affiliated with CF for over 8 years, and cater to all levels, from professional athletes to those just wanting to get in shape. Unlike typical gyms or fitness centres, they don’t have any machines, useless equipment, mirrors or egos. They pride themselves in providing only the necessary components for members to achieve elite fitness levels. They have 5 batches running every day, so choose the one that suits you best and get ready to achieve your fitness goals.

Address: Esther Defence Avenue, Narayanapura, Bengaluru, Karnataka 560077

Timings: Monday-Friday, 6AM–7AM, 7:30AM–8:30AM, 9AM–10AM, 5AM–7:30AM

Saturday, 7:30AM-11:30AM

Contact: +91-94490-15091

Namma CrossFit

Namma Crossfit is one of the top CrossFit gyms in Bangalore with six locations spread across the city, each offering a unique set of programs. Their facilities range from smaller, indoor gyms to larger, indoor-outdoor spaces with plenty of natural light. Crossfit sessions are available at all locations, and their experienced trainers are all L3 Crossfit certified. With over 15 years of experience, Namma Crossfit has trained more than 10,000 athletes and has been affiliated with CF for over 5 years. In addition to Crossfit, they also offer MMA, sports physiotherapy, recovery and rehabilitation treatments, such as sports massages, contrast bathing therapies, and yoga in certain centres. Namma Crossfit also provides free assessments to design a personalised program for you, followed by a free trial session. All you need to get started is some comfortable workout clothes. The community at Namma Crossfit is very strong, and they regularly meet outside of the gym to celebrate occasions together. Hygiene and cleanliness are taken seriously, and all their centres are spacious and airy, providing enough space for the sessions. Namma Crossfit is set up by Coach Abinav and Coach Hema, and their passion for fitness along with attention to detail is evident in all aspects of the program.

Address: 19, 5th Level, HTC Aspire, Ali Asker Rd, Vasanth Nagar, Bengaluru, Karnataka, 560052

Timings: Monday to Friday: 6 AM-7 AM, 7 AM-8 AM, 8 AM-9 AM, 6 PM-7 PM, 7 PM-8 PM, Saturdays: 9 AM-10 AM

Contact: +91-888456-2662

iThink CrossFit

If you’re looking for a great place to start your CrossFit training journey, iThink CrossFit in Kodihalli, Bengaluru is worth checking out. I Think CrossFit is the brainchild of Nishanth and Malavika, two passionate coaches who live and breathe CrossFit almost 24/7. Nishanth Sacheendran, the co-founder and head coach, is the soul of I Think CrossFit, with his CrossFit Level 2 Certified Trainer and CrossFit Weightlifting Trainer certifications. Meanwhile, Malavika Bedi, the co-founder and coach, is the heart of I Think CrossFit, having also earned her CrossFit Level 2 Certified Trainer certification. Together, they have created a community where fitness enthusiasts can push themselves to their limits and achieve their goals. They offer hour-long group sessions that are coach-led, with constant supervision to ensure that each member is performing CrossFit movements with the right technique. If you have specific fitness requirements, want to compete professionally, or just want to learn specific movements, they have a personal training program with 1:1, 1:2, or 3 sessions for a small group. iThink CrossFit also offers free trials and you don’t need to bring anything except comfortable workout clothes. The facility may have an old-school shed feel, but the equipment is functional and there’s plenty of space. The community is flourishing, with members engaging in outside workout activities together. Overall, iThink CrossFit is one of the top CrossFit gyms in Bangalore & a great option for anyone who wants to get started with CrossFit training with a supportive community and expert guidance.

Address: Shetty Plaza, 5th Floor, No. 1308, Jeevan Bima Nagar Main Rd, HAL 3rd Stage, Bengaluru, Karnataka 560008

Timings: Monday-Friday, 6 AM-7:45 PM

Saturday, 9 AM-12 PM

Contact: +91-97425-68433

BY Attis Editorial 6 months AGO

When life gets hectic, our workout routine is often the first thing to take a detour. While it’s not the best situation to be in, it’s important to recognise that life happens and what’s crucial is to bounce back and get going again. It might feel that you’ve missed too much & it’s too late to jump back in, but it’s never too late to reclaim your former glory. When restarting your routine, it’s tempting to chase your personal bests and get back to full steam as quickly as possible. Doing that may not be the smartest move and if you want to make your comeback a successful & injury free one, keep these tips in mind for restarting your fitness routine safely.

Slow Down to Speed Up

Think of yourself like a bear awakening from hibernation. Your body needs time to ease into things. One step at a time, one day at a time. Create a balanced workout routine that combines aerobic exercise, resistance training, and mobility training. Even if you were a weightlifting champion before, incorporating basic aerobic exercise and mobility training will loosen up your body and minimise injuries. If you used to run 5Ks with ease, start with a gentle walk and some stretching. Gradually increase your distance and speed—your body will thank you for the slow start.

While it’s tempting to sprint right out of the gate, it’s important to understand that your body needs time to readjust to newer physical demands. Pushing yourself too hard too soon can lead to injuries, which will be counterproductive. Listen to your body, take it easy, and gradually increase your intensity as your fitness levels pick up.

Aim for Small Wins

When it comes to goals, it’s natural to want to restore your superhero status as quickly as possible, but there’s merit in starting small. Set achievable, realistic goals that you can celebrate along the way. Build momentum with small wins which keep your motivation high & lead to better results in the longer run. Keep your workout appointments like non-negotiable dates with yourself. Consistency is the key here, and a 6/10 workout done consistently is better than a sporadic 10/10.

Embrace the Power of Rest

You might feel like a machine ready to take on the world but rest is as important as working out, as your body needs time to recuperate, recover and rebuild. Skipping rest days & skimping on sleep can lead to overtraining, which spells trouble in terms of injury and progress. Active rest is your friend—so chill, recover, and let your body do its thing.

Safety First!

Another thing to remember when restarting your fitness routine safely, is to ensure a proper warm-up to prep your body and cool down afterwards to ease tension. Mobility stretches and flexibility routines should be parts of all routines, but they become all the more important when you’re starting out again. Proper form during exercises is a must to avoid injuries & you should ask for guidance if you’re unsure. If you have the option, consider working with a personal trainer to restart your fitness journey. They will help pace you and keep injuries at bay. This is a journey, and every step forward, no matter how small, is progress.

BY Attis Editorial 6 months AGO

In the world of fitness, where sweat meets determination and goals intertwine with discipline, lies an often complex underbelly. Beyond the toned muscles and glowing vitality is a psychological landscape where the pursuit of physical excellence can morph into something unforeseen. Imagine a scenario – the exhilaration of setting personal records, the euphoria of post-workout endorphins, and the undeniable sense of accomplishment that accompanies a healthier lifestyle. These experiences, seemingly positive on the surface, can sometimes take an unexpected turn & in this context, it’s important to take time in understanding exercise addiction.

Exercise addiction and muscle dysmorphia are two intricate psychological phenomena that share a common thread – compulsive engagement in physical exercise. Diving into the depths of research, these behaviours have been recognised as forms of behavioural addiction, drawing parallels with other compulsive tendencies. Interestingly, their intertwining with addictive pathologies like emotional dependence, often rooted in childhood attachment experiences, adds another layer of complexity to their understanding.

The Ghosts of The Past Overpowering The Will To Be Healthy Now

Body image issues have become increasingly common in the recent past with the increase in media consumption & connectivity. The sensation of feeling overweight can be an all-consuming, complex experience, leading to people going to any lengths to gain or lose weight, often with quick fixes that may not be the best for their health. But it’s important to recognise that our bodies don’t undergo rapid changes in shape, size, or fat distribution daily or hourly.

“In my journey of being a fitness coach, I’ve come across people who’ve dealt with serious body image issues because of which they reach out to look as good as possible, no matter what it may cost them,” says Abhishek Munian, Fitness coach & nutritionist. “They need guidance and a little empathy, not inspirational quotes to force positivity down their throats,” he adds.

Often, we mislabel the emotions we associate with feeling overweight. In reality, when we feel “fat,” we may be describing a state or sensation that holds a specific and descriptive meaning for us individually. Research reveals that individuals, particularly those grappling with food disorders and body image issues, tend to link feeling fat with feeling negative. Consequently, we perpetuate the notion that being thinner equates to improved health and happiness. However, it’s the underlying negative feelings we are trying to capture with this phrase—a multi-layered complexity that goes beyond just physical appearance.

Our perceived “body image” serves as an internal shorthand, representing a myriad of subtle emotional events and changes within ourselves.

The Potential Risks and Harms

“A person suffering from muscle dysmorphia may often find it difficult to halt their exercise routines, even when faced with pain or injuries that require healing,” says Dr Pariksh*t Bhattacharyya, nutritionist. Their response to any perceived imperfection in their physical appearance becomes excessive, as they continually strive for an often fictional level of muscularity and leanness that is never quite enough. Engaging in extremely strict diets and avoiding eating at restaurants or others’ homes to maintain control over their nutrition is common. They are often consumed with their body fat percentage and may resort to using anabolic steroids in an effort to enhance muscle gain.

One of the most challenging aspects of muscle dysmorphia is that those suffering from it often hesitate to seek treatment or recognise the need for help. This reluctance can lead to a host of other symptoms with severe consequences, such as muscular and joint damage, kidney and liver impairment, and cardiovascular issues.

Addressing these concerns and promoting a path towards recovery necessitates a supportive and understanding approach.

Is There a Cure For This Complex Illness?

The treatment of Muscle Dysmorphia remains an area that requires further exploration and research. Medical opinions are primarily informed by anecdotes and case reports, highlighting the need for more comprehensive investigations.

Among the potential treatment options, Cognitive Behavioural Therapy (CBT) and Selective Serotonin Reuptake Inhibitors (SSRIs) have been suggested, as they are the primary treatments used for Body Dysmorphic Disorder (BDD).

CBT, a form of talk therapy, can be conducted individually or in a group setting. It targets the psychological factors that may have contributed to the development of muscle dysmorphia. On the other hand, SSRIs, are a class of antidepressants that have shown promise in treating Body Dysmorphic Disorder and may be recommended by doctors for cases of moderate or severe BDD or MD. It’s essential to note that these medications may take up to 12 weeks to achieve their full effectiveness. In cases where individuals have turned to steroids or performance-enhancing drugs due to MD, endocrine treatment may also be necessary to rebalance hormone levels. The medical community is still in the early stages of comprehending MD and determining the most effective treatment approaches.