Tax filing Options
tax spammer.com
cleartax
office discount
April 2024
08-April-24
Wipro – has new CEO Srinivas Pallia – he should be turning Wipro around. can the Wipro rebound
Import of electronic components Declines
09-April-24
ITC Hotels Plans to add 70 Properties in Five Years (Boom in Hospitality Sector)
Airtel Jio continue to have fierce Competition
Auto Continue to be bullish
10 April 2024
RIL , 2 more get Green light to Dock at Kandla
https://indiaai.gov.in/news/cabinet-approves-india-ai-mission-at-an-outlay-of-rs-10-372-crore
AI Compute GPU is next big game play
one of he GPU Providers https://yotta.com/
EV Retail Sales Grow across segments
Exercise can protect your brain
Sitting , Walking , Running Cycling
Give me comparison in table that what happens when we are sitting in body vs when we are sleeping vs walking vs when we are running vs when we are cycling. in terms of blood flow, heart performance, liver, kidney, joins or anything else
Activity | Blood Flow (L/min) | Heart Rate (bpm) | Kidney Filtration Rate (mL/min) | Joint Impact | Liver Function |
Sitting | 0.5-1.0 | 60-70 | 800-1000 | Increased pressure on lower back and buttocks | Reduced |
Sleeping | 0.7-1.2 | 60-80 | 600-800 | Minimal | Improved |
Walking (3 mph) | 2.0-3.0 | 90-110 | 1000-1200 | Low impact | Improved |
Running (6 mph) | 4.0-6.0 | 120-170 | 1200-1500 | High impact on knees, ankles, hips | Highly improved |
Cycling (moderate) | 2.5-4.0 | 100-140 | 1100-1300 | Low impact (stress on knees if improper form) | Improved
|
Explanation:
- Blood Flow: Sitting restricts blood flow, especially to the legs. Walking increases blood flow, particularly in the legs. Running significantly increases blood flow throughout the body. Cycling increases blood flow, especially in the legs, but not quite as much as running.
- Heart Performance: Sitting leads to a slow heart rate. Walking increases heart rate moderately. Running pushes your heart rate to its highest level during these activities. Cycling increases heart rate moderately to highly, depending on intensity.
- Kidneys: Sitting can reduce kidney function due to decreased blood flow. Walking improves kidney function by increasing blood flow and waste removal. Running further improves kidney function. Cycling also improves kidney function, similar to walking.
- Joints: Sitting puts constant pressure on some joints, like the lower back. Walking is low impact on most joints. Running is high impact, putting stress on knees, ankles, and hips. Cycling is low impact on most joints, but improper form can stress the knees.
Shopping Locations
Big book Bazaar – Darya Ganj
Darya Ganj Sunday Book Market
My Day Routine
Key Routine:
- Green Tea
- no Sugar till 2pm
- very less good till 2pm
- Workout is very important every day(walk, cycle, and resistance twice a day)
Concepts
- Avoid Sugar in the Morning or because the glucose in the body spikes and then comes down, craving for more sugar
- Empty stomach workout and then skip breakfast by 2 hours and then eat moderately and during fasting drink Green tea
- Meditation makes the brain anti ageing and it is must
Walk to Run – workout Options
i generally walk for 1 hour covering 5 km, further . please give me 4 week plan to : 1. increase my pace to 7 2. include HIIT during walk 3. during walk run for 1 min – first week 4. during walk run for 2 min – second week 5. during walk run for 3 min – Third week 6. during walk run for 4 min – Fourth week 7. during walk run for 5 min – Fifth week after 4 weeks i shall ask for further plan
4-Week Walking Plan to Increase Pace and Include HIIT:
This plan incorporates your goals of gradually increasing walking pace, incorporating HIIT (High-Intensity Interval Training), and introducing short running intervals.
Disclaimer: This is a general guideline. Always consult a doctor before starting any new exercise program, especially if you have any underlying health conditions.
Key:
- WU: Warm-up (5-10 minutes of light walking)
- CD: Cool-down (5-10 minutes of light walking)
- Easy Pace: Comfortable walking pace (around 5 km/h)
- Brisk Pace: Faster walking pace where you can still hold a conversation (around 6-7 km/h)
- Run: Maintain a comfortable running pace (can be slightly slower than your usual running pace)
Week 1:
- Day 1: WU – 30 min Easy Pace – 1 min Run – 2 min Easy Pace – CD
- Day 2: Rest or light activity (yoga, stretching)
- Day 3: WU – 30 min Easy Pace – 1 min Run – 2 min Easy Pace – 1 min Run – 2 min Easy Pace – CD
- Day 4: Rest or light activity
- Day 5: WU – 35 min Brisk Pace – CD
Week 2:
- Day 1: WU – 30 min Easy Pace – 2 min Run – 2 min Easy Pace – CD
- Day 2: Rest or light activity
- Day 3: WU – 30 min Easy Pace – 2 min Run – 2 min Easy Pace – 2 min Run – 2 min Easy Pace – CD
- Day 4: Rest or light activity
- Day 5: WU – 40 min Brisk Pace – CD
Week 3:
- Day 1: WU – 30 min Easy Pace – 3 min Run – 2 min Easy Pace – CD
- Day 2: Rest or light activity
- Day 3: WU – 30 min Easy Pace – 2 min Run – 2 min Easy Pace – 3 min Run – 2 min Easy Pace – CD
- Day 4: Rest or light activity
- Day 5: WU – 45 min Brisk Pace – CD
Week 4:
- Day 1: WU – 30 min Easy Pace – 4 min Run – 2 min Easy Pace – CD
- Day 2: Rest or light activity
- Day 3: WU – 30 min Easy Pace – 2 min Run – 2 min Easy Pace – 4 min Run – 2 min Easy Pace – CD
- Day 4: Rest or light activity
- Day 5: WU – 50 min Brisk Pace – CD
Progression:
- This plan gradually increases the running duration each week while maintaining a focus on building your base walking pace.
- Listen to your body: Adjust the intensity or duration of the workout if needed. Take rest days when required.
Additional Tips:
- Focus on proper form: Maintain good posture while walking and running.
- Stay hydrated: Drink plenty of water before, during, and after your workout.
- Incorporate strength training: Include 2-3 sessions of bodyweight exercises or light weights per week to improve overall fitness.
After completing this 4-week plan, consult with a doctor or certified personal trainer to discuss further progression based on your fitness level and goals. They can help you design a safe and effective plan to keep challenging yourself and reach your desired pace.
can you give me typical 30 minute HIIT program (excluding warm up and cool down) that will improve my running strength
Here’s a sample 30-minute HIIT program designed to improve running strength, excluding warm-up and cool-down:
Structure:
- This workout follows a format of alternating high-intensity intervals with active recovery periods.
- High-intensity intervals: Push yourself to near-maximal effort for a set duration. This could involve sprinting, jumping exercises, or hill repeats.
- Active recovery: Maintain light movement to keep your heart rate elevated but allow for some recovery. This could be brisk walking, jogging at a slow pace, or jumping jacks at a lower intensity.
Sample Workout:
- Round 1:
- High-intensity: 30 seconds uphill sprint (if outdoors) or fast running on a treadmill.
- Active recovery: 60 seconds of brisk walking or jogging.
- Round 2:
- High-intensity: 45 seconds of jumping lunges (alternate legs).
- Active recovery: 45 seconds of walking high knees.
- Round 3:
- High-intensity: 30 seconds of squat jumps.
- Active recovery: 60 seconds of walking with arm circles.
- Round 4:
- High-intensity: 45 seconds of lateral shuffles (sideways movement).
- Active recovery: 45 seconds of walking butt kicks.
- Round 5:
- High-intensity: 30 seconds of mountain climbers (alternate bringing knees to chest).
- Active recovery: 60 seconds of walking with dynamic stretches (arm swings, leg swings).
Repeat this entire circuit 3 times for a total of 30 minutes.
Important Notes:
- Adjust the intensity: This is a general guideline. You can adjust the intensity of the high-intensity intervals based on your fitness level. Beginners may start with a slower pace or shorter durations, gradually increasing as they get stronger.
- Listen to your body: Take rest days when needed and don’t push yourself to the point of pain.
- Focus on form: Maintain proper form throughout the exercises to avoid injury.
Disclaimer: This information is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
Additional Resources:
-
- You can find numerous variations of HIIT workouts online and in fitness apps. Look for programs specifically designed for improving running strength.
- Consider consulting with a certified personal trainer who can create a personalized HIIT program tailored to your specific needs and goals.
BEST INFUSED-WATER DRINKS TO LOWER CHOLESTEROL
When it comes to taking chronic diseases head on, lifestyle modifications go aPar long way. Sedentary lifestyle can increase your risk of early death as it gives rise to a range of risk factors. Many of these issues like high blood pressure and high cholesterol levels may not have pronounced symptoms in the beginning, and the damage is done before you take corrective steps. High cholesterol levels or too much cholesterol in the blood is one of such hidden lifestyle problems that is on rise in modern times due to faulty eating habits and inactive lifestyle. Our body requires small amounts of cholesterol for functioning efficiently, but consuming fatty and sugary foods can lead to excess cholesterol. This can eventually increase your heart attack and stroke risk and not addressing it can greatly lower quality of life. (Also read: 6 worrying signs and symptoms of high blood pressure during sleep you shouldn’t ignore)
Apart from medication and regular exercise, dietary changes can be quite effective in managing high cholesterol levels. Foods rich in antioxidants, fibre and compounds that naturally lower cholesterol levels are recommended by wellness experts to tackle the chronic issue. Morning is the best time to supply a range of nutrients to your body.
Dr Pranav Ghody, Endocrinologist at Wockhardt Hospitals Mumbai Central says maintaining a heart-healthy diet is crucial for overall well-being, and incorporating specific food combinations into your daily routine can contribute to lower cholesterol levels.
BEST INFUSED-WATER DRINKS TO LOWER CHOLESTEROL
Dr Ghody share seven delicious and nutritious options to consider in the morning:
1. Green Tea
Green tea is rich in polyphenols, especially catechins, known for their anti-inflammatory properties. Research suggests that catechins can interact with cholesterol, leading to reduced absorption and lower blood cholesterol levels. Studies have demonstrated a decrease in total and LDL (Bad) cholesterol levels among individuals who regularly consume green tea.
2. Chia Seeds and Soy Milk
Combining chia seeds with soy milk can provide abundant fibre, protein, and omega-3 fatty acids. Chia seeds have been shown to modestly improve HDL (Good cholesterol) levels, while soy milk, compared to non-fat milk, can reduce LDL (Bad) cholesterol and increase HDL (Good) cholesterol.
3. Turmeric and Soy Milk
Studies, primarily in rodents and some in humans, indicate that turmeric can lower LDL (Bad cholesterol) and triglyceride levels. The active compound, curcumin, possesses antioxidant effects that combat free radicals in the body.
4. Beetroot and Carrot Juice
Beetroot is under investigation for its potential to lower cholesterol due to its high nitrate content. Carrots, rich in carotenoids like beta-carotene, have shown promise in modifying cholesterol absorption and lowering cholesterol levels. While studies are predominantly in rats, similar effects are anticipated in humans.
5. Ginger and Lemon Juice
Ginger has demonstrated the ability to reduce total cholesterol, LDL ((Bad cholesterol), and triglyceride levels, making it a flavourful addition to heart-healthy beverages.
6. Tomato Juice
Lycopene, the pigment responsible for the red colour in tomatoes, has been linked to reduced LDL (Bad) cholesterol, especially at higher doses (>25 mg/day). Its impact is comparable to taking a low-dose statin.
7. Strawberry Smoothie
A delightful option, strawberry smoothies contain dietary flavonoids that have been proven to enhance lipid and lipoprotein profiles in adults with abdominal adiposity, contributing to improved heart health.
Incorporating these nutrient-rich combinations into your diet may not only tantalize your taste buds but also support your journey towards maintaining optimal cholesterol levels and promoting heart health.
Stationary Bike
nvesting in a stationary bike can offer numerous health and fitness benefits. Here are some advantages of incorporating a stationary bike into your exercise routine:
- Cardiovascular Health:
- Regular use of a stationary bike helps improve cardiovascular health by increasing your heart rate and promoting better circulation.
- Cardiovascular exercise contributes to the strengthening of the heart and lungs.
- Weight Loss and Management:
- Cycling is an effective way to burn calories, making it a valuable tool for weight loss or weight maintenance when combined with a balanced diet.
- Low-Impact Exercise:
- Stationary biking is a low-impact exercise, meaning it puts less stress on your joints compared to high-impact activities like running.
- This makes it suitable for people with joint issues or those recovering from injuries.
- Convenience and Accessibility:
- Having a stationary bike at home provides convenience, allowing you to exercise at any time without the need to travel to a gym or deal with outdoor weather conditions.
- Customizable Workouts:
- Many stationary bikes come with adjustable resistance levels, allowing you to customize the intensity of your workouts based on your fitness level and goals.
- You can simulate different terrains and cycling conditions to add variety to your routine.
- Consistent Exercise Routine:
- Having a stationary bike at home encourages regular exercise, as it eliminates some of the common barriers to working out, such as time constraints or concerns about outdoor safety.
- Improved Leg Strength and Endurance:
- Cycling engages various muscle groups in the legs, including quadriceps, hamstrings, and calves, helping to improve strength and endurance over time.
- Monitoring Progress:
- Many stationary bikes come with built-in monitors or can be connected to fitness apps, allowing you to track your progress, monitor your heart rate, and set fitness goals.
- Stress Reduction:
- Regular exercise, including cycling, can contribute to stress reduction and improved mental well-being by releasing endorphins, the body’s natural mood boosters.
- Versatility for All Fitness Levels:
- Stationary bikes are suitable for individuals of various fitness levels, from beginners to advanced users.
- You can start with low resistance and gradually increase it as your fitness improves.
Before starting any new exercise routine, especially if you have existing health concerns, it’s advisable to consult with a healthcare professional or fitness expert to ensure that the chosen activity aligns with your health and fitness goals.
Aspect | Stationary Bike | Road Bike |
---|---|---|
Environment | Indoors, controlled environment | Outdoors, exposed to varying conditions |
Terrain and Resistance | Adjustable resistance, constant terrain | Natural variations, hills, and changing terrain |
Navigation/Exploration | Limited, stationary position | Opportunities to explore different routes |
Safety | Generally considered safer | Potential exposure to traffic and road hazards |
Social Interaction | Often a solo activity or group classes | Opportunities for group rides, clubs, and socializing |
Caloric Burn and Skill Development | Targeted workouts, adjustable intensity | Engages a broader range of muscles, dynamic experience |
Training Specificity | Effective for specific training goals | Varied training environment, overall |
Cycling Calorie Calculations(09-Mar-24)
i did cycle for 80 minute from home to village chhalera and then chhalera to home
i am 92 kg male and did cycle for 60 minutes and clock 15 km, how much calorie i would have lost. my BMR is 1800
Here’s the breakdown:
- MET (Metabolic Equivalent of Task): 8 (cycling)
- Your weight: 92 kg
- Duration: 60 minutes (converted to hours: 1 hour)
We can estimate the calories burned using the following formula:
- Calories burned = MET * BMR * duration
Where:
- BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest. We used the BMR value you provided (1800).
Please note that this is an estimate. Actual calorie burn can vary depending on factors like your fitness level, terrain, and cycling intensity.
i am 92 kg male and did cycle for 40 minutes and clock 15 km, how much calorie i would have lost. my BMR is 1800
You likely burned around 960 calories cycling for 40 minutes at a moderate pace (16-20 km/h) while weighing 92 kg.
Here’s the breakdown:
- MET (Metabolic Equivalent of Task): 8 (cycling)
- Your weight: 92 kg
- Duration: 40 minutes (converted to hours: 0.67 hours)
We can estimate the calories burned using the following formula:
- Calories burned = MET * BMR * duration
Where:
- BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest. We used the BMR value you provided (1800).
Please note that this is an estimate. Actual calorie burn can vary depending on factors like your fitness level, terrain, and cycling intensity.
why is so , why not i spend same energy to ride 15 km irrespetive of time
i am 92 kg male and did walk for 60 minutes and cover 6 km, how much calorie i would have lost. my BMR is 1800
Walking at a moderate pace (3 mph) burns around 3.5 METs (Metabolic Equivalent of Task). This means that for every minute of walking, you burn 3.5 times your Basal Metabolic Rate (BMR) in calories.
Given that you weigh 92 kg, have a BMR of 1800 calories, and walked for 60 minutes (1 hour) covering 6 km, you likely burned around 630 calories.
Here’s the breakdown:
- MET: 3.5 (walking)
- Your weight: 92 kg
- Duration: 60 minutes (converted to hours: 1 hour)
We can estimate the calories burned using the following formula:
- Calories burned = MET * BMR * duration
Please note that this is an estimate. Actual calorie burn can vary depending on factors like your fitness level, terrain, and walking pace.
now i have done cycling in morning and do not feel tired, can i walk 40 minute in evening for 4km, will it be ok. consider all the parameters i have given.
Based on the information you’ve provided, walking 4 kilometers for 40 minutes in the evening after your morning cycle ride is absolutely okay! Here’s why:
- Your weight and BMR: At 92 kg with a BMR of 1800, you have a good baseline for physical activity.
- Moderate intensity: Both cycling and walking are considered moderate-intensity exercises, perfect for recovery after a longer cycling session.
- No fatigue: Since you don’t feel tired after cycling, your body has likely recovered sufficiently for another moderate activity.
Benefits of the evening walk:
- Active recovery: A light walk can promote blood flow and help your muscles recover from the cycling workout.
- Additional calorie burn: While the calorie burn will be lower than cycling, it still contributes to your overall daily expenditure.
- Mental well-being: A walk in the evening can be a great way to de-stress and unwind after a busy day.
Here are some additional points to consider:
- Listen to your body: If you experience any pain or discomfort during the walk, stop and rest.
- Hydration: Make sure to stay hydrated throughout the day, especially if you’re exercising twice.
- Fueling: If your morning cycle ride was long or intense, you might want a small snack before your evening walk to replenish energy stores.
Overall, a 4 km walk in the evening seems like a perfect way to complement your morning cycling routine. It provides additional benefits for recovery, calorie burn, and mental well-being, all while staying within your physical capabilities based on the information provided. Enjoy your walk!