Dont Get Bored Of your Schedule- Change It Regularly!

If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.

SWIMMING-Increases Height

Swimming is an exercise that requires plenty of stretching and reaching, which can gradually increase your height. However you will need to swim often and for long periods in order to see significant results. You should try and plan for two hours daily if you want to increase your height.

Push The Barrier, Don't Annihilate It!

"No pain, no gain!" has probably been spat in your face as you struggled to rack a one-rep max bench press. Pushing beyond your limits is a good thing, you tell yourself, but just how far should you push? BPI Sports co-founder James Grage believes in egging the muscle on just enough to create that needed stimulus for muscle growth, but not in completely destroying it to the point where your muscle hurts for days.

When's the best time to workout?

Working out in the morning might be the way to set the tone for healthier choices throughout the day. AMedicine & Science in Sports & Exercisestudy foundthat women were (a) less distracted by crave-worthy food porn and (b) more physically active throughout the rest of the day when they walked briskly for 45 minutes first thing in the morning."Working out in the morning will get your juices flowing for the rest of the day," says LA-based personal trainerMike Donavanik, CSCS. "You'll feel more energized, productive, lively, and ready totake on the day."But to make the most of your a.m. workout, be sure to eat something beforehand. Though working out in a fasted state (aka before breakfast), you burn a greater percentage of your calories from fat than you do when fueled, you aren't able to exercise as hard, says Susan Kleiner, PhD, RD, authorofPower Eatingand a sports nutrition consultant to top NFL, NBA, and Olympic athletes. That means you'll burn fewer calories—including those from fat—overall, she says. Eat a small breakfast, and you'll push yourself harder so that your metabolism will stay revved all day long.Goal: You're training for a race or want togain muscle.Research published in the journalChronobiology Internationalfound that enzyme activity and muscular function increase throughout the afternoon, so your performance capabilities peak from about 2 p.m. to 6 p.m. That means you'll be better able to push yourself—and possibly hit a new PR—if you train duringthat time zone. Still, if your race is going to take place in the morning, as the competition draws near, you need to start working out in the a.m. so your body can adjust to those early morning race conditions, Donavanik says. Consider it a dress rehearsal.Goal: You want to actually make it to a workout for a change.Try to work out three days a week but have missed the last 52 times? The best time to work out is when you'll actually show up. For many women, that means heading straight to the gym every morning. That way, you hit your workout before the day has a chance to get away from you, Donavanik says. But if you're not a morning person, that doesn't matter. You won't make a 5 a.m. workout—at least, not consistently. Likewise, if you're absolutely drained when you leave work at 6 p.m., evening workouts aren't for you. "Choose a time that works best for you that you can be consistent with," he says. "Life is stressful enough without having to battle to make your workouts."

6 Tips To Loosen Your TIGHT HAMSTRINGS

1. Never force a stretch. Ever.
2. It’s okay to bend your knees if you have to.
3. Sometimes, working on other areas first will loosen up your hamstrings.
4. Hold stretches for shorter periods.
5. Use it or lose it.
6. Work on one technique at a time.

DYNAMIC WARM-UP Prior To Workout

The days of long holds on stretches before exercise is largely over. Research continually demonstrates that static stretching isn't as beneficial prior to working out as dynamic stretching. Before starting your lifting or cardio session, go through some body weight movements like squats, lunges, push-ups, side lunges, and jumping jacks. Perform three sets of each movement for 20-30 reps to warm up your entire body. This type of warm-up should leave you in a light sweat ready to tackle your workout.

Do Yoga At WORK

If you have a sitting job and would like to do some sort of exercise in the office, try out these yoga poses.

We are a generation facing the maximum health issues even though we have the maximum resources at our disposal. Every second person is facing either back, neck and shoulder problems either due to the long working hours on desk and incorrect posture.

There are a measures one can adopt to release that tension on the neck and shoulders. Yoga expert Sunaina Rekhi suggests a few simple yoga asanas one can do while just sitting at your desk or on your way to a meeting which will make a huge difference.

Skandha Chakra (shoulder socket rotation): The shoulder asanas relieve the strain of driving and office work, and also help relieving the pressure in cervical spondylitis and frozen shoulder. They maintain the shape of the shoulders and chest.

Greeva Sanchalana (neck movements): All the nerves connecting the different organs and limbs of the body pass through the neck. Therefore, the muscles of the neck and shoulders, accumulate tension, especially after prolonged work at a desk. This asana releases tension, heaviness and stiffness in the head, neck and shoulder region.

(great to do throughout the day at work. Be it at the desk, breaks, in the car heading to a meeting, etc )

Ardha Matsyendrasana (half spinal twist): This asana simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side. It tones the nerves of the spine, makes the back muscles supple, and relieves lumbago and muscular spasms. It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas, and is beneficial for the kidneys.

(do this as a half spinal twist while sitting on your chair in the office)

Padmasana (lotus pose): This posture applies pressure to the lower spine, which has a relaxing effect on the nervous system. The breath becomes slow, muscular tension is decreased and blood pressure is reduced. The normally large blood flow to the legs is redirected to the abdominal region. This activity also stimulates the digestive process.

Note: if you cannot perform Padmasana, sit in Sukhasasana (easy pose). This pose also facilitates mental and physical balance without causing strain or pain.

(great to do while sitting in the car, while eating a meal or watching presentation in office)

Ujjayi Pranayama (the psychic breath): This is a tranquillizing breath and it also has a heating effect on the body. It soothes the nervous system and calms the mind. It has a profoundly relaxing effect at the psychic level. It helps to relieve insomnia and can be practised before sleep or in any stressful situation.

(do this at any time of day, to calm yourself)