June 2019 - Starmark

7 VITAL HEALTH BENEFITS OF POST-WORKOUT MASSAGE

Learn about the best health benefits of post-workout massage. Get relaxed and lose your muscles after an intense session of workout at your gym.

The post-workout massage has long been in the trend. People have been enjoying the benefits of the massage from a very prolonged period right after their workout session gets over! However, if you have been missing an awesome massage therapy after an intense exercise, here are some really worthy reasons to avail massage after your workout. Not only, your muscles will relax and you’ll get more energy, but you’ll look better! These are the benefits of the post-workout massage, in a nutshell!

Despite the fact that massage therapy is linked with relaxation or pain-relief, a lot of fitness enthusiasts and experts believe that the advantages of post-workout massage go beyond these obvious benefits. Considering the inclusion of massage in the overall health program, we, at Starmark Fitness Studio, also have a range of massage therapies for our members who have just finished their workout.

BENEFITS OF POST-WORKOUT MASSAGE

Without further ado, we’ll quickly jump into the main topic and describe the benefits that a body massage would avail you.

QUICKENS THE RECOVERY TIME

If you have a body massage right after your workout session, you’ll recover quicker than before. It’s not an assumption, it’s a fact proven by profound research conducted at Ohio State University in 2015. The study found an astonishing fact that bodywork and massage after an intense physical activity resulted in reduced scarring!

For quick healing and getting ready for the next exercise, muscles require good oxygen circulation and cell redevelopment. Thus, the post-workout massage quickens the recovery by sending better blood flow to the recovering muscles.

Not only the gym-goers will be helped by the massage therapy but the post-exercise massage also helps the sportspersons to improve their physical condition after a muscle-strain or something similar. Let your muscles relax with a full body massage once or twice a week.

REDUCE INFLAMMATION

Inflammation is quite normal after an intense workout session. But you need to find a way to decrease the inflammation; and the post-workout massage works like magic in this situation. The Men’s Fitness has earlier specified that you need to get a massage for ten minutes or longer after your workout sessions owing to the anti-inflammatory benefits.

Inflammation causes when a tissue gets damaged in your body and white blood cells come to the rescue for protecting your body from further infections or damages. Despite being a protective reaction, over-inflammation or misdirected-inflammation can end up causing muscle stiffness or some other serious issue!

The regular gym-goers might have already faced inflammation once or twice (or more in some cases). The next time you come in contact with an inflammation, try the post-workout massage to enjoy good health.

CUT DOWN ATHLETIC INJURIES

Those who are prepping for an upcoming sports event or competition should always relax their stiff muscles and joints to achieve the flexibility which will be crucial for avoiding injuries. With a massage after your workout, you can achieve and maintain the flexibility and avoid any harm to your health!

Inflexibility is often considered as one of the major reasons for injuries and physical harm. A weekly deep tissue massage after your workout in order to increase the flexibility in you. Moreover, work on the areas of your bodies which require extra attention in order to recover from any muscle stiffness.

Massage therapy can offer you more than just relaxation. During the chronic pain or any other physical issues, massage therapy can work like magic. In order to enhance your flexibility and athleticism, Starmark’s different massage programs can help you cure and perform at the optimum level.

BETTER ENERGY

It may not be believable but the post-workout massage boosts your energy along with the relaxation. As per the research, done by Deep Recovery, massage releases mitochondria, which is considered to advance the endurance performance by improving the oxygen utilization rate of the muscles.

In simpler words, it can be said that a body massage sends more oxygen to your muscles. The more oxygen to your muscles directly means that you will enjoy an increased energy level in your body along with better endurance. This is the reason why experts recommend having a nice massage right after your workout. The faster recovery will not only help you feel relaxed, but it will also make you feel like hitting the gym very quickly!

IMPROVED BLOOD FLOW

You must have remembered what we’ve mentioned earlier regarding the inflammation and its harmfulness for your health! The inflammation is harmful to your health because it reduces the blood flow to the muscles for healing properly. Now, when it comes to post-workout massage, it will enhance the blood flow to your muscles and avail you all the health benefits you are missing without availing a good massage therapy.

A little research on blood flow will inform you of the reasons why it’s vital for your health. A healthy blood circulation system will benefit all your body organs and let you look and feel energetic and young! The benefits go on with better workouts, better immunity system, increased energy, and potentially fewer headaches.

REDUCED STRESS AND ANXIETY

The daily chaotic urban life alongside the work pressure often create a significant amount of stress and anxiety which become one of the major concerns for our mental and physical health. Too much stress is also capable of negating the impact of regular exercise. So, in order to reduce stress and anxiety, there can be no better time than after a workout.

Though regular exercise is already a great therapy to reduce stress, you may still find yourself in need of an extra relaxation after an intense weightlifting workout or HIIT Workout session. A post-workout massage would surely wash out the tension you are carrying every day.

RELEASE PAIN AND IMPROVE MOOD

During the process of reduced inflammation and better blood circulation, post-exercise massage also helps in releasing the pain and improving your mood. Depending on the reason for the pain, you can get great relief by a massage since it helps in relaxation and flexibility. Massage offers such benefits because of the release of serotonin in the brain which is the chemical responsible for a good mood. The workout takes out a lot of energy from our body and leaves us in sweat! After a session of a relaxing massage, you can surely get out of the gym with a happy heart and cheerful mind.

Massage is surely therapeutic, but in order to enjoy the health benefits of the massage, you need to avail the service on a regular basis. Starmark, being the leading multi gym in Kolkata, extends its offer of the finest post-workout massage therapies which would surely help you get relaxed and hit the gym with a wonderful mood.

3 BEST MORNING EXERCISES TO STAY FIT FOR THE REST OF THE DAY

Learn about the best morning exercises to stay refreshed the whole day. Now, don’t get tired for workload or any pressure. These workouts are there with you

Morning shows the day and if you start the journey of fitness in the morning, the whole day is going to be super fit. We are going to describe the best morning exercises which are simple and intuitive at the same time. After doing these workouts, you will be energetic and a better friend, partner, or colleague for all day long. Moreover, if you are feeling depressed, the morning workouts can help you come out of the depression. You need to be regular and honest with your workouts. Let’s explore some of the simplest and best morning workouts for you.

3 BEST MORNING EXERCISES TO STAY FIT ALL DAY LONG

Below are the easiest exercises to do in the morning. These will keep you energetic all day long. You can include them in your routine and practice at your home without even enrolling in a fitness center or gym.

1. CAT CAMEL STRETCH

Cat Camel Stretch is one of the best ways to stretch in the morning time. Stretching is the best way of muscle toning and preempting diseases like Arthritis. This kind of dynamic exercises also become useful during the daytime after a long period of inactivity.

HOW TO DO

Kneel Down on hands and legs.
Round your back like a camel so that your head tries to meet your pelvis.
Now, lower your back and lift your head so that your back creates an arch.
Repeat.

2. A WALK OR A RUN

This is one of the most common yet the best morning exercises you’d find. The best option will be walking or running outside of your home so that you can get in touch with nature but if you can’t, a treadmill will also be a viable option. You can set a time and increase the length of the time along with the time and your efficiency.

Try to set goals. And achieve those. Don’t try to walk or run a long distance on the first day. Make short goals and stretch them with time. It will help you get stronger bones and manage your weight as well. Moreover, your heart and blood pressure will also be maintained. Thus, the regular morning walk or run would always be a great choice as a morning workout.

3. LEG SQUATS

This particular morning workout not only includes the legs but your hips and knees will have a pivotal role to play in this exercise. It will help you with the knee stability and benefit your leg muscles such as hamstrings, calves, and quadriceps.

HOW TO DO

Stand in a pose with your feet a little further out from your hips.
Keep your arms out in front of you.
Try to sit in that position till you reach 90° angle. You can lower yourself as well if you can.
Return to the starting position.
Beginners should repeat this 15 times for 2 sets.

WRAPPING UP

Morning exercise is extremely important as the beginning of your day would define the rest of the day. Make sure you are availing the above morning exercises and some more to keep yourself fit. If you want an expert help, contact Star Mark Fitness Studio for each kind of exercises and workouts.

TOP 3 HEALTH BENEFITS OF YOGA – BUILD A PERFECT YOU, PHYSICALLY AND MENTALLY

These health benefits of Yoga will stimulate you to start your Yoga session right now! Know about the benefits before you start your Yoga session.

The health benefits of Yoga are unheard to none. Better sleeping, flexibility, fewer colds, or more relaxation are some benefits that you often get to hear. But perhaps, you may not know the benefits in detail. Thus, we are going to give you a detailed knowledge about the yoga benefits you can enjoy. Yoga is an ancient Indian exercise which is said to be practiced to attain a peace of mind and open-mindedness for coming across your true self. So, let’s get into the benefits of this divine exercise technique.

TOP 3 HEALTH BENEFITS OF YOGA

The scientific researches have proven that Yoga can prevent and cure diseases. So, you can never ignore the health advantages that Yoga offers. Below are the most profitable aspects of the Yoga.

1. FLEXIBILITY

Undoubtedly, Yoga makes you inhumanly flexible. During the first class, you may not touch your knees with your head but with regular practice and dedication, you would realize that your muscles are loosening. Gradually, the most impossible poses will also become possible for you and you will discover the pains and aches are starting to disappear with time.

2. MUSCLE STRENGTH

When you stretch yourself, you’re actually stretching your muscles! Strong muscles can do much more than just ‘looking good.’ The strong muscle prevents the ‘household’ diseases like arthritis, spondylitis, or back pain.

When you do Yoga and achieve a flexibility, you can fight various diseases. But Yoga is different from going to the gym and lifting the weight. If you are doing so, you are making your muscles stiff at the expense of the flexibility.

Act smart and avail the health benefits of Yoga.

3. BETTER BONE HEALTH

The weight bearing exercises do strengthen your bones and help ward off Osteoporosis. Well, you don’t have to go to the gym and start climbing and banging the iron weights to do so. When you do Yoga, there are various techniques that require you to lift your weight. Upward and Downward Facing Dog can strengthen your arm bones. Yoga is also able to diminish the level of the stress hormone – cortisol that keeps the bones stronger. So, there’s no denying of the health advantages of Yoga.

Since you are aware of the top health benefits of Yoga, you must be willing to join a Yoga class to take your health and fitness to the next level. Well, in that case, Starmark Fitness Studio can help you with its Scientific Yoga techniques and certified trainers.

TOP 3 HEALTH BENEFITS OF CROSSFIT WORKOUT – SHORT INVESTMENT, GREAT RETURN

Have you started your CrossFit training? If not, start today! Know about these health benefits of CrossFit workout and enjoy good health.

Health benefits of CrossFit workout have risen as one of the most popular topics in the recent past. For the past 18 years, the California-based workout program has hit the fitness industry with an emphasis on the Olympic weightlifting and interval training. Despite the fact that not everyone can avail the exercise, CrossFit is a workout for those who already possess expertise in the aerobics and strength. So, let’s have a quick look into the CrossFit benefits.

TOP 3 HEALTH BENEFITS OF CROSSFIT WORKOUT

Below are the topmost health advantages of CrossFit workout that we may enjoy while exercising. If you are eligible for the workout, you will certainly enjoy all the benefits.

1. INTENSITY

Undoubtedly, CrossFit is a fast-paced and intense workout. It can take as less as 15 minutes a day since the 15 minutes will be a compact and constant movement. Three to four routines can be included in the workout like squats, jogs, or burpees. The main idea is to do those exercises time and again within the time you set. It burns the calories and system in a positive manner. An immense amount of intensity is definitely the foremost health benefit of CrossFit workout.

2. MOTIVATION

Though intensity is the main key of CrossFit workout, the motivation that the workout nurtures can never be denied. The motivation comes from pushing yourself inherently. You push yourself to the limit with everything in you. While every individual wants results, nobody wants to put effort. You can sneak a longer break than required or cheat reps in the regular gym, the CrossFit workout is designed to get the best out of you.

3. TIME EFFICIENCY

Along with the health benefits of CrossFit workout, you will also be time efficient while availing the technique. Since it takes hardly 15-20 minutes of time, you can do a lot of exercise in the very short while. And you will burn more calories in the very short time than you can burn in a regular workout!

Your health is the most beautiful asset you have. You need to preserve your health and fitness in order to enjoy life to the fullest. Since you have read the health benefits of CrossFit workout, you should always give it a shot to make yourself fit by investing 15-20 minutes in a day.

Star Mark Fitness Studio offers the best CrossFit workouts under the topnotch supervision. In case you want to get the best fitness services, feel free to contact us.

HIIT WORKOUT IS HIT FOR A REASON: GET GOING WITH INTERVAL TRAINING

Have you heard about HIIT Workout? If not yet, read this article to know every little detail about this highly-beneficial interval training.

First, let’s discuss what is HIIT in the beginning. A lot of us have heard about HIIT but don’t exactly have an idea about it. We often assign them to Run, Sprinting or others.

HIIT is High-Intensity Interval Training is a form of cardiovascular training with intense but short intervals of workout along with regular intervals of rest, this regime continues until too exhausted to continue. Any form of cardio-vascular intense exercise with intermediate periods of rest can be considered as HIIT.

These intense workouts generally last for 30 minutes, but it can fluctuate depending on person to person.

WHY IS HIIT WORKOUT POPULAR?

Every popular thing on this planet has to have some advantages. Same goes for HIIT. Whenever a non- exercising person talks about the reasons behind not being able to exercise, 90 out of 100 people come up with the fact that they don’t get enough time to maintain a decent fitness regime.

This is where HIIT Workout plan comes into existence. Not only does HIIT require less time (almost half) than other regular exercises but also pushes us towards the results we want to achieve. Gone are the days where every good thing required a lot of time; with HIIT exercise and interval exercise, people are able to fit exercises into their busy schedule comfortably and maintain a healthier lifestyle.

BENEFITS OF HIIT WORKOUT AND INTERVAL TRAINING

According to scientists HIIT cardio workout and Interval training have proven to deliver greater improvement on both aerobic and anaerobic increases. Aerobic increase refers to endurance and anaerobic refers to power.

So, what’s wrong with the traditional way of exercising you may ask.

I would say there is nothing wrong with the traditional way but there is an improved and more efficient way to work and that too in comparatively lesser time. That way is HIIT.

Let me give you an example to clarify the differences.

Suppose you want to increase your running capability. What should you so to achieve your desired result?

The traditional way asks you to continue briskly jogging/running for a certain period of time to notice an improvement.

On the other hand, HIIT and Interval Training requires you to take up intense but short training periods of fierce sprinting spaced with short periods of rest until you drain yourself out. The intensity required to do such intense training will increase both your endurance and power.

The most important advantage is HIIT takes minimum time. The average working out time for HIIT is less than 30 minutes.

Interval exercise benefits you by lowering your blood sugar level, by keeping your heart healthier and aiding weight loss.

SIMPLEST FORM OF HIIT TO BEGIN WITH

Probably the easiest form of HIIT is running. Let’s go with that.

Once you are out in the park or your neighborhood running track, get yourself ready by warming up first. For warm-ups, you can do stretching, yoga, light jogging, high knees or mobility leg and arm swings.

Then begin running at a brisk pace for around about 30 seconds.

If you need to slow down, then slow down to light jogging for some time and repeat the process for about ten such work/rest periods.

If you are more of an indoor person or don’t have the lush green gardens or running track to exercise around you, it doesn’t mean you can’t hit the HIIT. You simply have to get hold of a treadmill. Adjust the pace so that you can flip from intense from slow and vice versa.

OTHER HIIT AND INTERVAL TRAINING

It is absolutely not necessary that you have to always follow running as your beginner HIIT workout. You could do Burpees, Push-Ups, Pull-Ups as body weight exercises. While Kettle Bell Swings, Battle Ropes and Weight Lifting are some of the exercises that you could fit into your HIIT regime for resistance.

THINGS TO BE CONSIDERED

There are certain factors that we need to keep in mind before hurrying off after our new found love for HIIT.

Firstly, when beginning HIIT, you must maintain a certain routine. Go from easy to intense. Take up light steps in the beginning, give your body the required time and energy level to cope with an intense workout.

Secondly, keep in mind to maintain your form to prevent any kind of injury. If you feel the intensity is too much to carry on with it, then slow down.

Take rest. Muscles in our bodies are built only when we are resting. So, it is advisable to take off days from HIIT practices.

With proper guidance and correct postures, HIIT Workout and Interval Training can be your best friend for building and empowering your body.

THINGS TO KNOW ABOUT KETTLEBELL BEFORE STARTING KETTLEBELL WORKOUT AT HOME

If you are planning to start Kettlebell Workout Session at home, stop right there and read this article. There are a lot of things to know about kettlebell.

The kettlebell is one of such fitness equipment that helps you stay fit in more ways than one – you can build muscles, burn fat, and emerge as a complete badass! That’s the very reason why people from across the globe are very much inclined towards the kettlebell workout. It’s good for your health and mind. So, you don’t need to be worried about the cannonball with a handle. It will only explode your fitness.

Nevertheless, it’s quite possible to be intimidated by the kettlebell. And without the proper knowledge of use, it’ll just act as a doorstop! Moreover, even if we assume that you have the knowledge of using the kettlebell, you may not have the knowledge in depth.

By the lack of in-depth knowledge, we mean you may not know which kettlebell to buy and what the most lucrative brands of kettlebell are. So, we will unveil the secret hacks of the kettlebell with the process you need to follow to lose weight while doing the kettlebell exercise.

So, let’s get into the topic without further ado.

THINGS TO KNOW ABOUT KETTLEBELL WORKOUT

Have you made your mind to start exercising? Going to buy a kettlebell? But your lack of knowledge about the kettlebell can get you into trouble beyond imagination. These balls come with a range of different shapes, sizes, and materials. Now, it’s totally up to you which one you want to buy considering your budget and preference. However, we are still mentioning a few different factors of kettlebell workout which can help you take a decision.

1. STANDARD VS. COMPETITION

At first, you need to recognize the difference between the standard kettlebell and the kettlebells used in the competitions.

The standard kettlebells are those which are used in the usual kettlebell workout. These are the cast irons and the dimensions of the balls go up with the increase in weight. For instance, the 5 KG (11 LBS) bell will be smaller in size than the 15 KG (34 LBS) bell.

Now, the story takes a U-turn when it comes to the competitive kettlebells! Regardless of the weight, the dimensions of all the kettlebells will be the same. So, whether it’s a 15 KG kettlebell or 5 KG kettlebell, the shape, base, and handle will be similar in size.

2. WEIGHT

One mistake has been marked for the majority of the kettlebells – while buying the bell, users don’t pay much attention to the weight. Let us tell you that the weight will always play a pivotal role in a fruitful kettlebell exercise. If you want our opinion, we’ll advise you to pick a weight you feel comfortable with and with which you can complete your workout in good form.

If you are in doubt, you can start with the lighter weight and then go ahead with adding more weight in the future. Now, if you still want us to pick a weight knowing nothing about you, we’ll recommend starting with 16 KG for men and 8 KG for women.

It’s not a science. Everything is guesswork in this scenario. If you think you are stronger than the average person, you may go with a heavier weight and vice versa.

3. BALLISTIC VS. GRIND

A little acquaintance of kettlebell workout is enough to know the terms – Ballistic and Grinding for the fast and slow movements respectively. While the grinding movements would be slow like the overhead press, the ballistic movements would be quick like the kettlebell swing.

You may want a lighter ball during the grinding movements to get control of it. And a heavier kettlebell will be a better choice for the ballistic movements in order to get help with the momentum. If you are a beginner, start with only one kettlebell, and with the advancement, you can branch out more!

4. HANDLE

As you are going to do repetitions with your kettlebell, here’s where the quality will matter more than anything else! Since you will repeat your moves while doing the kettlebell exercises, the handle with rough edges will make you feel each and every move scrap in your hands. That would not be a pleasant experience anyway! If you are planning for a fit body and doing a lot of kettlebell workout, the quality of the handle will be the only thing that can save you.

The general size of the handles is 35mm in terms of thickness. This measurement should be your baseline for differencing while comparing the different kettlebell grips.

These are the most crucial things to know about kettlebell while you are choosing one for your workout session! The kettlebell workout is one of such exercises which has become a true revolution in terms of health care and fitness. If you are truly inclined to shape your body into a whole new level, make sure that you are practicing the kettlebell exercises. The above points will assist you to choose the finest kettlebell.