health-fitness
Can I take COVID vaccines from two different brands?
After a year of research and experiment, COVID vaccines turn out to be the savior. Several organizations already get approval from the proper authority. So far, all the approved vaccines are effective. To get full protection, two doses of vaccine are needed in four weeks of interval. There is a common question that may arise, whether the vaccine is effective if you take from two different brands. However, it is still debatable as no effective research has been published on that, but experts have given their opinion on that.
Currently, experts suggest that everyone should get the vaccine from the same brands. To create a more flexible COVID-19 vaccination environment, the United Kingdom’s National Health Service (NHS) initiated a research named Com-COV to determine the effectiveness of mix and match the two different brands.
Read: Indian COVID variant: Why is it more deadly? How is it affecting the neighboring countries?
But, initially, it is assumed that getting vaccination from two different brands will not get you the greater protection against the diseases. In this context, Dr. Nikhil Bhayani, infectious disease specialist with Texas Health Resources, conveyed, “By using two different vaccines, there is not going to be a greater magnitude of protection against the disease.” Besides, he also recommends not to get the vaccines from two different brands yet. Hence, we should wait until the Com-COV publishes its findings.
Com-COV’s first stage experiment will come out by June or July 2021, though the study will continue for at least a year. The researcher will mix match the vaccines from all the available brands. Hence, we may need to wait a long time to get details on all brands.
Read: Russian Vaccine Sputnik V: Things we should know to fight COVID-19
Vaccines can be mix-matched in exceptional situation
While some experts suggest taking both doses from the same brand, some healthcare professionals suggest that the vaccine can be mix-matched rare cases. For instance, one can take one dose from Moderna and another dose from Pfizer. However, according to the Centers for Disease Control and Prevention (CDC), this should be considered only in rare cases.
What can be the rare cases?
The exceptional or rare case might occur if a person does not remember the vaccine brand of the first dose, or the documentation does not have the name of the brand. Further, another case can be if the first dose brand is not available anymore or at a certain point in time. However, for now, the vaccine mic match can only be done for Moderna and Pfizer as both of them are similar.
However, a question might arise if a person should wait to get the second dose from the same brand if that brand’s second dose is not available. There is no actual answer to this concern. Therefore we may take the second dose from another brand, or we may wait. But it is evident that only taking the first dose will not protect us from getting COVID. Therefore, we will need to wait for the research result to come out. Besides, it will not be wise to take decisions on our own, but we cannot make the decisions either as the health care experts and government agencies are there to guide us.
Read Covid: How this Indian firm is vaccinating the world
Best Health Clubs and Gyms in Dhaka in 2021
Gym culture is now a new trend for the youth of Dhaka. With this chaotic, very fast, and unplanned urbanization, there is no way to breathe in the air of this city. Furthermore, the open space and playing fields are disappearing. In this situation, a large number of teenagers and young people who spend time at home or on the screen of computers or mobile phones are now going to the gym. They spend a certain amount of time during the day on the gym's treadmill, cross trainer, or a cycling machine. Some of them have become gym-centric entrepreneurs while exercising. On that note, we have listed some top health clubs and gyms in Dhaka in 2021.
The Most Renowned Health Clubs and Gyms in Dhaka in 2021
Muscletech bd Gym
Muscletech has been providing top-class gym service since 2003. They offer multiple facilities such as a gents facility, ladies facility, steam bath facility, locker room facility, and shower facility. It is located in Pallabi, Mirpur, and also has two more branches in Mirpur 10 and Mirpur 1. Mr. Bangladesh William Ficky and Kamrun Nahar are the main trainers. Besides, the gym has a few assistant trainers too.
With more than 12 pieces of gym equipment, Muscletech has an excellent sound system that can boost the users' confidence while training. This gym center can train 110 people or do a gym together. Note that it has a completely separate room for girls. The admission fee to this gym center is Tk. 1000. It provides training on a monthly and yearly basis. It has a different price range, and the monthly fees start from Tk. 400.
Location: Setaras Dream 1/11 (5th floor), Anik Plaza Bhavan, Pallabi, Mirpur, Dhaka-1217.
Read: Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth?
Adonize Fitness Center
Adonize is an international quality gym located on Bashundhara City's Level 9 and 10. Men and Women have separate floors, and each floor covers a 14,000 square feet area, which is huge. Adonize offers its service through ten trainers who are certified from the USA and other countries. About 200 people can go to the gym at a time on each floor. The center remains open every day from 6:30 am to 10:00 pm except Friday.
Various international-level gym equipment make this gym fun for any fitness enthusiast. Further, you can take a swim, take a steam bath, or shower after the gym. With more than 200 lockers, you can keep your personal items safe and secure. The Adonize also offers Yoga and Aerobics for the girls. They have monthly and yearly service, which starts from Tk. 6,650 per month. However, this price is subject to change depending on various occasions.
Location: Adonize Fitness Center LTD,Bashundhara City, Level 9 & 10,Panthapath, Phone : 8158864-5,Mobile:01731922942 (office).
Read Bodybuilding Vs Powerlifting: Similarities, Differences, Pros, Cons
California Fitness
It was founded in 2000, which has three branches in Baridhara, Uttara, and Bashundhara. However, we will discuss here the main branch Baridhara. California Fitness opens at 6:30 am in the morning and closes at 10 pm at night. The gym has a main trainer and two assistant trainers. However, there is no separate trainer for women.
Here 60 people can exercise together. Besides, the user can take yoga, meditation, and freehand exercises too. They also offer a steam bath, shower, and spa without any additional cost. California Fitness offers monthly, and yearly packages starting from Tk. 3,000 per month and offers a discount for the yearly sign up.
Location: House # 319, Road # 4, (Eastern 1st and 2nd Building), DOHS, Baridhara, Dhaka-1206.
Read: Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Fitness Plus
Fitness Plus is one of the few best gyms in the Gulshan-Banani area. It was founded in 1999 as Life Plus, and the gym was later renamed Fitness Plus. However, this gym has no branches. It is a modern air-conditioned gymnasium that also has its own generator to provide uninterrupted service to the users even during the load shedding.
The exercise is done in three shifts. The good thing is that the women will get separate trainers. There are facilities for yoga, yoga, aerobics, meditation, freehand exercises. Besides, the users can have the facilities like steam baths, showers, lockers, and first aid. The Fitness Plus charge according to the shifts starts from Tk. 2500 per month.
Location: House # 23, Road # 18, Block # A, Banani, Dhaka-1213.
Read HIIT VS Crossfit: Know the Difference
Inspire Fitness by Sohel Taj
Once an influential politician and Member of Parliament, Sohail Taj opened a new gym in 2020 with the aim to build a healthy Bangladesh. It remains open from 6 am to 11 pm, and it offers a separate hour for the women. With international-level equipment and trainers, it is an elite class gym. Inspire Fitness' membership plan starts from Tk. 4000/week.
Location: 751, Satmasjid Road, 7th Floor, Dhanmondi, Dhaka-1209.
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South Avenue Gym
South Avenue opened in 2000 for both men and women. This gym can accommodate 25 people at a time. The South Avenue Gymnasium has a gym, health, steam bath, sauna, jacuzzi, locker, shower, and first aid facilities for customers. There is 1 trainer and 3 assistants for men training and 1 separate trainer and 1 assistant for women.
In the gym, body exercises are done with the help of Treadmill, Cross Trainer, Stepper, Bench Press, Leg Press, Set up bench, Abdominal, Olympic Bar, Tiber, Ring Machine, and Dumbbell. They offer monthly and yearly packages. The monthly plan starts from Tk. 5,500 while the yearly package is Tk. 30,000. It has only one branch in Gulshan.
Location: 44, South Avenue, Road # 13, Gulshan # 1, Dhaka-1212.
Read Tips to Help You Reach Your 2021 Fitness Goals
Western Bowling and Fitness
This gym is equipped with modern equipment. Besides, it offers shower facilities, free physician consultation, digital sound system. There are two types of membership in this gym, single membership, and couple membership.
Couple members get some discounts as compared to single members. The monthly fee starts from Tk. 2400. This gym has a variety of equipment, such as - treadmill (motorized), treadmill (manual), cross trainer, bike, belly machine, signup machine, push-up bar, gimbal, two-star, dumbbells, fixed dumbbells. A member can access the gym anytime between 8 am to 10 pm.
Location: Shimanto Square (Rifles Square) 4th Floor, Road # 2, Dhanmondi, Dhaka.
Read: TRX vs. Other Gym Equipments: A Detailed Comparison
Gym Plus
Established in 2009, Gym Plus is a private gym located in Wari, Old Dhaka. 30 people can exercise or take the training together. However, there are separate trainers for women. Everyone usually gets at least 1 hour of exercise.
The operation hour is from 9 am to 7 pm. The facility includes 3 motorized treadmills for running, 4 bikes, two cross-trainers, Gym ball, Two Star, push-up bar, dumbbells, and fixed dumbbells of different weights. To access all these facilities, you will have to pay a non-refundable admission fee of Tk. 2000 and Tk. 1000 per month.
Location: Wari Super Center, 28/1, Ranking Street, Wari, Dhaka-1203.
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Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth?
Venturing into weight lifting can be a daunting task when first starting out. Machines, plates, bars and dumbbells all thrown together can be intimidating as navigating through all possible exercises with each item and picking the best ones for your workout plan is no easy feat. Out of all the tools available, dumbbells and barbells are two most prevalent pieces of equipment for muscle building and it can be tricky to decide which is better. Here, we answer the question “Are barbells better than dumbbells?”
The Role They Play
Before diving into the comparison, it is important to note that both barbells and dumbbells are primarily designed for strength building and overall muscle growth. The act of executing repetitions with weights is to put the targeted muscle group in a state of hypertrophy when under stress. That’s right; in order to allow muscles to grow, they must be deliberately damaged in order to recover with higher density and strength.
Therefore, regardless of which one does it better, both of these styles of weightlifting were ultimately designed for the same goal. Barbells have a lot less flexibility in terms of exercise varieties as compared to dumbbells but excel in compound exercises that are made to tackle multiple major muscle groups. Dumbbells on the other hand, have more flexibility but have a far lower limit in terms of actual weight. Both tools will have various exercises that are unique to them that cannot be overlapped, but there are enough exercises that do overlap that have subjected the two types of weight into this debate, to begin with.
Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Compound Exercises For Both Barbells and Dumbbells
Shoulder Press
Otherwise known as military press, the two do not differ greatly when it comes to executing this exercise, but as the weights increase, balance starts resulting in safety concerns if unprepared. Unlike barbells, dumbbells force the user to ensure complete symmetry between both arms when raised overhead.
Barbells do require the same, but it is easier to execute this as both arms will be parallel with each other and keeping the bar straight becomes the only concern from a technical perspective. Dumbbells' flexibility shines in this exercise as users can choose to place the weights right next to the ears if necessary to ensure that the side deltoids also get activated, while this would be impossible for dumbbells (as you’d hit your head on the bar).
Read TRX vs. Other Gym Equipments: A Detailed Comparison
Bench/Incline Press
When it comes to the chest, both also don’t differ significantly, but the weight limits on your dumbbell racks will slowly become a concern the longer you’ve been training. The exercise commonly demands an incredible amount of weight compared to shoulder press and incline rows, which does naturally increase the risks of muscle tears and even dislocations if the weights are not placed down properly after a set. The bench press is equally viable on both dumbbells and barbells, but barbells tend to be favoured among competitive lifters due to the amount of weight that can be added on, while dumbbells are preset and commonly only go up to 50kg at your local gym. As a beginner and even intermediate weight lifter, both options are viable, but barbells will start to have a higher priority when your strength is too much for dumbbells.
Rows
Using an inclined bench, many have resorted to the dumbbell option of rows by tucking their knees into the far corner of the seat and resting the chest on the backrest. Although it may look a little odd to beginners and non-weightlifters - many have adopted this as an alternative to barbell rows. The back is a massive muscle group and dumbbells are not commonly used for compound back exercises as compared to barbells.
Isolated, single-arm rows while leaning forward yes, but not compound. One of the reasons for this is because of the weight limit like with the bench press; arguably, doing rows with dumbbells can open avenues for more injury if not done correctly on the bench. Barbells have safety racks below and allow for a wider range of motion due to not having any obstruction like the seat would have. Overall, barbells win in this exercise for safety, higher weight, and cleaner form.
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Fairness Creams: Dangerous Side effects of Skin Whitening Beauty Products
You always tend to use whitening creams for the natural attraction to beauty. Before going to any party, rely on the fairness creams of the market to make yourself presentable. But these types of creams are very harmful to your skin, even if they make you feel whiter temporarily. You often see tempting offers in various advertisements. None of this is long-lasting. Dermatologists have been coming up with this warning for a long time. There is a lot of demand in Bangladesh, especially for Korean beauty products. Keep in mind, Korean products don’t necessarily mean good. Let's find out what harms using this type of cream results.
Harmful aspects of using whitening cream
Reddish rash
Another name for it is rosacea, which causes red rashes on your face and makes the blood vessels inside the skin visible. If your skin is light and you regularly use creams on that, you will face this problem.
Loss of skin color
This is one of the dangerous effects of using cream. As a result, not only your skin but your whole body will gradually become pale. In the final stage, it leads to skin cancer.
Itching
Frequent cream use consumes oil produced naturally in your skin. Subsequently, the skin becomes dry. And itching excessively grows in this dry skin. One cream is enough to permanently damage your sensitive skin through itching.
Acne disease
"Remove your acne scars" After seeing this word on the cream, you may be buying it. But such creams contain toxic chemicals. These will not remove the dark spots of your acne with daily use. Rather, you use any medicine to treat acne next time, it will reduce its effectiveness.
Read Aloe Vera: The magical herb with multifarious benefits
Sunburn
Excessive use of whitening cream makes your skin thinner. And thin skin is relatively more vulnerable to the sun's ultraviolet rays. The effects may extend from wrinkles on the face at a very young age to skin cancer.
Decreasing immunity of the skin
The use of cream on the face doesn’t just create a different layer on the skin. Rather, it also destroys the normal ability of your skin's immune cells. Thus, your skin gets defenseless against bacteria and fungi.
Kidney and neurological complications
Most of the fairness creams you get in the market contain high levels of mercury. And this mercury is responsible for damaging your kidneys as well as various neurological problems.
Health benefits of Chamomile Tea
Tea has always been treasured by society for its versatility, health benefits, and taste. Whether it’s consumed leisurely when catching up with a friend or consumed daily for its detox properties, there’s always a type of tea that resonates with a large population of the world. Chamomile, in particular, has stepped up to become one of the most prominent types of tea for dietary purposes and for good reason. Chamomile tastes great and is packed with so many benefits that traditions have used this as a medicinal supplement for generations. Here are some of the health benefits of Chamomile tea.
What is Chamomile Tea?
As its name suggests, Chamomile tea comes from the Chamomile herb that has been one of the best representatives of herbal medication. Its species is derived primarily from the Golden Marguerite, or yellow chamomile. Chamomile contains Chamazulene, a compound that is known for anti-inflammation, analgesic, and antispasmodic properties (basically the components for a stronger immunity system). Unlike black or red teas, Chamomile is on the lighter side and is traditionally consumed as a refreshing beverage that compliments meals or snacks. More importantly, Chamomile has arguably the most health benefits out of any teas and is worth trying to improve your immunity system.
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It Prevents Insomnia
Many of the stronger teas in the market contain caffeine which can serve as a milder alternative to coffee when in need of an energy fix, but Chamomile tea does the opposite and is an organic solution that can give sleeping pills a run for its money. The tea soothes the body’s nervous system and can lead to better sleep. This can also double down as a relaxing agent which is perfect for high-intensity situations. This Tea is great when you are in need of relaxation after a long day.
Helps Lower Blood Sugar
Part of the appeal of a detox is to reduce unnecessary weight and clutter in the bloodstream, which Chamomile tea does wonderfully. Although it is not an elixir for diabetes, it is a reliable supplement to diabetic medication to curb the spike of blood sugar within the body. This tea functions as a long-term preventive measure rather than medication for an existing condition.
Read Matcha Green Tea Health Benefits
Increases Bone Density
Many usually correlate bone health with calcium, but Chamomile has much to offer in this department too. Once again, Chamomile serves to reduce the risks of bone fragility. Interestingly, this especially applies to post-menopausal women who are susceptible to a reduction of bone density due to alterations in estrogen levels.
Reduces Inflammation
The immune system is where herbal medicine has been known to make its mark, and camomile is one of the best at treating it. The tea reduces inflammation primarily pertaining to hemorrhoids, gastrointestinal pains, and autoimmune disorders. Inflammation can cover a myriad of systems such as digestive, skeletal, and muscular, but the tea’s role extends throughout these systems.
Read Coronavirus Tips: Immunity Booster Herbal Teas to Prevent Infection
Reduces Risk Of Cancer
There are various types of cancer preventers in the food and drinks market, but chamomile has been documented to reduce the production of cancer cells directly in recent studies. Although a 2012 study showed that marigold tea is a more potent solution for this, chamomile still contains properties that can reduce the risks significantly. The compound that supports this claim is apigenin, which has been linked to fighting breast, skin, prostate, and digestive-related cancer.
Treats Colds
Possibly the most common practice to demonstrate Camomile’s medicinal properties is with a cold. One of the most common illnesses, the tea’s antioxidant properties are effective in clearing nasal congestion, soothe sore throats and reduce runny noses. In addition, mixing the tea with some honey speeds up the recovery as it reduces throat inflammation that leads to coughing and reduces the excess of phlegm discharge.
Read: Aloe Vera: The magical herb with multifarious benefits
Reduces Muscle Spasms
If your muscles are on a fritz, Camomille can reduce its effects easily. The tea contains over 30 flavonoids, compounds that are primarily responsible for the herb’s anti-inflammatory properties. Rather than in the form of tea, the herb can be infused with essential oils and applied to the skin to relax sore muscles that have been acting up. This can also help with cramps, caused by the uterus outputting prostaglandins, a hormone-based substance that causes inflammation.
Treats Skin Conditions
In addition to having anti-inflammatory properties, Chamomile tea possesses antibacterial features that help reduce the surfacing of acne. It is considered one of the best among all teas for this benefit due to the sheer amount of antioxidants it contains. Once again, if drunk, chamomile works best with honey for users to get the best effect, but applying directly on the skin via compressed chamomile or grounded leaves are effective ways too. Naturally, as a cure for bad skin, the tea also helps boost skin help which allows improved moisture and whitening.
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Reduces Dark Circles Under the Eyes
This is a rather unusual application of Chamomile tea as it technically requires the tea to be made, but it is the used teabag that sees the most value. According to India’s leading beauty expert Suparna Trikha, refrigerating the tea bags after use and leaving them on the eyes for some time can gradually reduce the darkness under them. Due to its antioxidant qualities, the tea helps to reduce puffiness around the eyes and properly moisturises them like it would when making contact with the skin.
Eliminates Dandruff
Lastly, Chamomile tea also plays a vital role in removing dandruff altogether. There is much about hair care that is interchangeable with skincare. The scalp is a skin surface that largely determines the condition of your hair and a poorly maintained scalp can lead to dandruff. Therefore Chamomile’s antibacterial properties can help reduce oil clutter much like how it functions when treating acne.
Read Easy Homemade Drinks to Boost Up Digestion Power Naturally
Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
The fitness industry isn’t shy when it comes to advocating the importance of dieting when trying to keep fit. Though workouts are great, it only occupies a couple of hours of your time, versus the rest of the day when food is the prevalent influence. Getting “cut” for the summer body has always been the dream goal for many and that usually requires an intensive diet that may make exercising look like the easiest part of reaching that goal. So, here are the top foods for muscle definition.
What Kind Of Diet Should You Be Looking For?
Logically, being defined means that your muscles have to be completely visible. Veins, sculpt and even muscle fibers all contribute to the definition of getting shredded - this would be impossible if one’s fact content is beyond a certain mark. Therefore, going on a calorie deficit kind of diet makes the most sense as the goal is to reduce body fat while supplying your muscles with a good amount of protein for some bulk.
The exercises to be done will ultimately require weights and bulking will happen, especially to untrained muscle groups, but with high repetitions and a shorter rest time between sets, the definition will be the main result to look forward to.
Read Apple Cider Vinegar: Benefits and Risk of Regular Consumption
Top Foods for your Muscle Building Diet
Kale
Vegetables aren’t exactly the tastiest things on the planet, but they are great for fat loss and contain tons of nutrients. Fiber is naturally prevalent in fruits and vegetables, which does boost the body’s metabolism significantly, but Kale stands out for its iron. This nutrient is key to muscle development and helps the body circulate oxygen into your body, effectively part of the process of muscle synthesis.
Joints also benefit from Kale because of its richness in Vitamin K. If you are susceptible to joint pains, this will safeguard your bones to ensure that they can keep up with your training. Although there are other neat options on this list, kale is almost mandatory due to how much its nutritional value aligns with muscle definition.
Read TRX vs. Other Gym Equipments: A Detailed Comparison
Millet
This ingredient isn’t exactly the talk of the town in the world of fitness, but it certainly is a viable option as you plan your meals before and after training. Essentially, millet is birdseed. It works great for people and rivals the likes of quinoa because of its ability to help the blood flow with magnesium that contributes to definition.
Additionally, millet contains plant-based protein which is perfect for complementing meat ingredients that also contains protein. It may not be the most obvious choice around, but it certainly holds value for your regime. The ingredient works best in breakfast bowls, salads, quinoa and even bread.
Read What is Protein Powder? Benefits of Taking Protein Supplements
Hemp Seeds
It may come from cannabis, but its properties are 100% legal as it does not give you any sort of high. Not the easiest ingredients to find in the South Asian region, but it is rich in amino acids which are one of the most sought after nutrients, - hence pre workouts.
In essence, amino acids are energy suppliers that are good for muscle definition and stamina. It contains gamma-linolenic acid (GLC) and Omega-6 fatty acids which are key to fat burning. The ingredient also does wonders against inflammation and boosts the health of your skin, nails and hair too. It is an overall great product, but it should not be consumed in excess. It works best with blends that contain hemp powder or salads.
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Quinoa
There is a reason why quinoa sets a benchmark for other superfoods to follow or even surpass. Ever since the fitness industry has influenced many to start living healthier, quinoa has been a hot topic in conversation. It is a complex carbohydrate that has a substantial amount of protein and amino acids.
The former is crucial for all diets involving muscle building, however, its amino acid is a nice addition that boosts the body when it repairs muscles. The benefit from this dish shines the most during the muscle repairing phase - therefore a calorie deficit should not necessarily lead to a protein surplus. Quinoa works the best after your workout and it is difficult to get the most out of it during your resting time. It is usually taken as the prime carbohydrate of choice, or else it can complement a salad.
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Cottage Cheese
The first dairy ingredient on the list, cottage cheese is a neat addition to the meal, especially if you choose to stay off carbohydrates due to how rich it can be. The strength of this cheese is its containment of Casein, which is currently one of the most viable protein sources in the supplement market.
Casein helps your blood’s natural amino acids get a boost and lets that elevation stay a while longer. It slows digestion down, which means your body takes a longer time to digest it. This does wonder for more intensive training or regimes that are longer in duration. Interestingly enough, cottage cheese is versatile enough to be paired with fruits and pancakes.
Read Bodybuilding Vs Powerlifting: Similarities, Differences, Pros, Cons
Spinach
Spinach is a classic and can be an alternative to Kale if that is your preferred choice. It is the foundation for many versions of the salad dish worldwide and for good reason. It contains a high amount of iron when boiled and magnesium which allows the body to metabolise carbohydrates better.
Studies have shown that spinach has also helped to boost testosterone levels which translate over to muscle strength. It may be a bit of a stretch to declare spinach as an all-encompassing ingredient for muscle definition, but it is one of the few ingredients on the list that can be eaten multiple times during the day. Naturally, spinach is best when in a salad, but can work as a side for meat and quinoa too.
Lentils
Lentils are hassle-free add ons that work wonders for muscle building. They may not get the most love in the fitness community, but they pack a whopping 18 grams of protein minimum per cup. An average serving of protein powder contains between 20-25grams of protein, which makes this natural ingredient a powerhouse when it comes to protein. Other benefits of lentils include their low cost and decently long shelf life. It goes well with rice and salad.
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TRX vs. Other Gym Equipments: A Detailed Comparison
The fitness industry has gotten a lot more attention lately and this has forced many brands within the industry to get more creative with their workout plans. This could either be accredited to the direction of goals by the community, or a way to carve out a niche that is unique and effective enough to stay ahead of the game. Regardless of the reason, TRX is a relatively new addition to the fitness industry and has seen positive feedback within the community. When stacked against the old reliability of dumbbells, barbells, and bodyweight workouts, how does TRX fare against other gym equipment?
What Is TRX?
TRX is a body-weight, suspension-based exercise program that helps improve strength, flexibility, balance, and endurance. It employs the use of a single strap hung from a ceiling. It is meant to be looped around either hands or feet. Unlike many exercises, this was introduced in the early 2000s by Randy Hetrick, a US Navy SEAL who retired and was adamant about continuing life of training outside of the military.
From a marketing standpoint, TRX checks almost all the boxes which explain its relevance in today’s fitness goals. It is unique, effective, easy to maintain, cost-effective, and versatile. The only hindrance that could be foreseen for those, who want to have one at home is the need to drill an attachment into the ceiling to attach the strap on. Most aren’t willing to go through that pain, which is why many commercial gyms come with a TRX station ready. All TRX exercises are bodyweight dependent, which introduces a unique take to lunges, press-ups, and much more.
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TRX Versus Dumbbells
Dumbbells are one of the two weight categories that have kept their relevance in the gym setting for decades and for good reason. These handheld weights have an almost unrivaled amount of flexibility in their function, which could give TRX a run for its money. While the likes of shoulder presses, flies, and shrugs are some examples of exercises that dumbbells could support that TRX wouldn’t be able to, the latter’s focus on all-rounded body workouts also offer perks that dumbbells can’t match.
Side-plank tap, atomic press-ups, and pike are some exercises that are boosted when the legs are bound to the air. This encourages far more balance and the innate use of certain muscle groups that are not even the focus of the exercise at hand. Because of this, TRX covers a lot more ground faster if full-body workouts are the end goal.
Read HIIT VS Crossfit: Know the Difference
Dumbbells can be used for compound exercises, but it truly shines when used for isolated workouts. Deltoids, traps, and forearms are primarily worked out exclusively using dumbbells. In this discussion, TRX and dumbbells are both versatile but serve different purposes. Both are viable for different goals. Isolating muscle groups to work on would be the dumbbell’s role while full-body regimes are where TRX will shine.
TRX Versus Barbells
The comparison between barbells and TRX is a little tricker to compare as both essentially cover multiple muscle groups at once. Military press, squats, deadlifts and bench press are the four signature exercises that barbells are known for. These exercises are compound by nature, which means muscle building, strength building and definition (to a certain extent) are the main focus. If your goals are to bulk, build strength and have strong technique, barbells are designed to have weights added.
Read HIIT: JUST a fat killer?
TRX however, requires no such weight to be effective, but can be more difficult to get the hang of for newer members in the fitness community. Weak joints and muscles makes it difficult to balance correctly when tied to the TRX at the beginning, but things can get better with enough practice. Bodyweight exercises are a great way to double on fat loss and definition - which is where TRX and barbells differ. If the goal is to keep fit and build muscle endurance, TRX still has a place for you.
TRX Versus Machines
Between machines and TRX, both have a similar level of versatility and benefits, however machines cater to specific muscle groups rather than encompassing the same level of well-roundedness that TRX can provide. Exercises like shoulder presses, leg presses and lat pulldowns are useful isolates, but limit the user to a specific range of motion that may not capture as many secondary muscle groups as other equipment in the gym.
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TRX Versus The Mat
Static exercises such as mountain climbers, planks and crunches are bodyweight exercises that do not require anything else, except for a mat. While this is one of the closest competitors to the TRX, the latter falls under the category of “Suspension Training”, and tackles more muscle groups than a standard bodyweight exercise.
The simple answer is that both are viable, but being suspended means that your body has to automatically use more strength to balance before even beginning the planned exercise. TRX also allows users to better select the weight distribution on a body part via suspension. Due to this, certain injured body parts can be avoided altogether if you are still keen to exercise.
Verdict
TRX may have a lot of uses and has the flexibility to work on a myriad of different body parts, but its categorization of being a suspension-based exercise corners it into a niche of its own. To balance properly on a TRX requires a separate skill set that is not relevant to other equipment at the gym. Therefore, TRX is a good supplement to other body-weight exercises and is best used in conjunction with other programmes such as bodyweight exercises, yoga and even strength training. If the intention is to build mass and steady increase in muscle strength, TRX should not be an option.
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What is Protein Powder? Benefits of Taking Protein Supplements
When protein shakes are uttered in conversation, the most common thing that comes to mind is muscle building and gym-based workouts. Considered a staple protein source to grant muscle builders and, to a certain extent, other types of exercises as well. Protein powder is primarily designed to be supplements for the body, but many have turned to it as a form of meal replacement. Why exactly are protein shakes so popular and other they best used after a workout at the gym?
What Is Protein Powder
Whey
Although it may seem like a pretty straightforward question, the answer is more layered than one might think. Whey, soy, plant and many many more are the different options available that can change up aspects like protein intake quantity, purpose and overall quality. To discover what exactly is in a scoop of protein powder, it is important to zero in on one of the most common types, whey.
Whey originally comes from milk and is extracted from the curd during the filtering process ain to making cheese. It is lactose-based and contains milk and sugar. It is a sweet choice that isn’t for those who are lactose intolerant. Whey is also by far, the most popular form of protein because of its high counts of amino acids that allow for effective protein synthesis. If you want to know what is the face of standard protein powder, whey’s popularity and effectiveness are the places to start.
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Casein
Casein is also milk, based but doesn’t digest nearly as quickly as whey. It forms a layer of gel that slows down the blood’s absorption of amino acids. This means that protein breakdown is also slowed. This may seem like a bad thing initially, but the benefits of slow protein breakdown are incredible when looked into further.
During long periods without food, such as during periods of sleep or fasts, Casein reserves a decent supply for the body to constantly absorb as your body continues breaking down other nutrients. Casein is the way to go for those who are looking to lose weight and build lean muscle through strength training.
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Pea
The previous two are rather heavy in dairy and that may pose a problem to those with dairy allergies or specific diets. Because of this, peas are the logical alternative that are surprisingly just as viable as other options. Peas have an abundance of BCAAs and most amino acids in other protein shake.
Studies have shown that this source of protein can provide gains comparable to other protein powder sources, and even assists to decrease high blood pressure. The reason why we don’t see this rivaling the likes of whey and casein could be because of its rarity on the shelves compared to the others.
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Brown Rice
It’s odd that a carbohydrate source can also double as a protein-based alternative. Although this ingredient doesn’t boast nearly as much protein like whey, it contains the necessary amino acids to make it a viable competitor. This protein source has yet to make waves in the industry and many may opt to go for traditional foods instead of brown rice protein due to the comparable quantity of protein per gram. Regardless, it helps with muscle building and is suitable for high-intensity exercises.
Mixed Plant Proteins
Like pea-based protein powder, this is an amazing choice for vegetarians and vegans. With a mix of hemp, alfalfa, chia seeds, peas, chia seeds, quinoa, and artichoke; there is little reason to not opt for this as an option due to how many healthy nutrients are crammed into this mix.
The trade-off for its lower protein count per scoop is its plant-based features which boast higher quantities of fiber and is easier to digest. It may not be the most well-known type of protein concoction around, but it can still promote a decent amount of muscle growth.
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Benefits of Protein Supplements
With all the options available in the protein supplement market, it’s not hard to identify how versatile a protein shake can be. Mostly natural and brimming with fiber and amino acids (aside from protein, of course), there is little risk when consuming them in the appropriate quantity.
Naturally, an overreliance on protein powder will have drawbacks such as its lack of approval from FDA and other official organizations, making its viability subject to individual companies. Also, when taken in excess, its high sugar content and effect of the digestive system are risks that will present themselves, but only when consuming over the dose of the daily recommendation.
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Taking protein through the “normal” meals with red meat, fish, eggs and soy would be the ideal goal to ensure that muscle building is optimal, but the cost to a diet that primarily comprises the aforementioned dishes can cost more than a pretty penny.
Additionally, the amount of calories needed to match a couple of scoops of protein powder is excessive at best and may not be good for the body for spiking the calorie intake to such a degree. Therefore, many have opted for protein powder as the faster, more affordable alternative that can be condensed into a small bottle. This beats carrying containers of prepared food for the entire day.
The emphasis on protein also naturally comes with the increasing popularity of muscle building. Pre Workouts and creatine supplements are almost at the same level of priority for bulk-heavy routines. The popularity of fitness as a whole has improved: whether you’d want to pin the rise of popularity to social media’s rising relevance, word of mouth, or the introduction to more intuitive routines - it’s clear that the focus on many people’s minds right now is to improve aesthetically, and muscle building falls into that category for many.
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Indian COVID variant: Why is it more deadly? How is it affecting the neighboring countries?
The surge of Indian coronavirus has shocked the world as the country is facing considerably high numbers of Covid deaths every day. However, it is also reported that the average number of new cases is increasing every week. The skyrocket infection rate has now thrown in deep grief. In article we are going to discuss why the Indian Coronavirus variant appears more deadly? We will also focus on the COVID-19 situation in the neighboring countries of India.
What is the Indian COVID-19 variant?
It is normal that viruses mutate all the time and produce different variants and versions of themselves. Sometimes mutate weakens the virus, and sometimes it may get stronger than the mother variant. Nevertheless, the India variant has become stronger and deadly.
However, the Indian coronavirus maturations are not entirely new, identified as E484Q and L452R. The E484Q is similar to the South African variant E484K as well as the Brazilian variant P1. Moreover, the Indian variant was also detected as the British variant B.1.1.7. On the other hand, L452R is found in the Californian variant, which was also found in Germany.
With all these combinations, the scientists are almost in the dark while trying to find out the actual reason and the protection.
The Indian variant was first detected in Maharashtra between December 2020 and March this year. Then the virus spread to other states, and New Delhi has got affected in a way that overwhelmed its healthcare system. As a result, the healthcare system in some states in India has collapsed.
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Why is India's Coronavirus variant dangerous, and how deadly is it?
The newest variant has two mutations on the spike protein of the COVID-19. Usually, the spike protein is responsible for infecting the body, and now it has two deadly types. These two newest types can then enter the body quickly and have the ability to escape any available antibodies in the immune system and infect the lungs quickly.
Now the experts show concern over the vaccine, whether the current vaccines can fight against the variant. But it is yet hard to tell how deadly the variant is as scientists are still figuring out its level. But the recent surge in the death rate gives us a hint about its risk level.
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In the beginning, the researchers declared all three Indian variants as “under investigation.” However, the recent investigation leveled the B.1.617.2 as the “variant of concern.” The laboratory studies, as well as epidemiological analyses suggest that it can arise a problem in the coming days.
Of the other two mutations, L452R can avoid the antibodies from previously taken COVID vaccines; E484Q is partially resistant to vaccines. That said, the new mutations in India “are highly unlikely to render vaccines completely ineffective.”
The outcome from proper research can ensure us the actual risk level of the newest virus. Hence, we will need to keep patience until the scientist announces the level of its dangerousness. But we are assuming it is dangerous and should take proper protection to prevent it.
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Impact of Indian Coronavirus variant on the Neighboring countries
As India's newest coronavirus variant spreads, the neighboring countries go on high alert. The infection rate is on the rise across South Asia that led to border closures and traveling bands. Despite taking the protection, Nepal has been affected badly by the Indian variant, while Bangladesh and Sri Lanka had already detected its first Indian variant a few days ago.
Although the neighboring countries that share a border with India already closed their border, there are still some porous borders with a huge number of people crossing back and forth every day. Therefore, the countries may hit hard anytime.
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Situation in Nepal
Nepal shares a border with five northern Indian states, such as West Bengal, Uttarakhand, Bihar, Sikkim, and Uttar Pradesh. Nepal's COVID 19 infection was on the rise in February, and 150-200 news cases were normal during that time. However, the number increased significantly for the last few weeks as thousands of COVID cases are reported every day. For a country with over 24 million people, getting thousands of cases every day is alarming. As per the recent report, the country is seeing almost 4,000 to 5,000 cases per day, which is scary.
Among the 24 million citizens, approximately 6 million Nepalis live and work in India, and with the porous border, people cross almost every day. Hence, the country may face an outbreak like India. But the good news is that, despite the high COVID-19 cases in Nepal, the mortality rate is relatively lower.
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Bangladesh closes borders
Bangladesh has restricted the border previously for two weeks, but still, the county could not stop the new variant from entering. Bangladesh detected the new variants a few days ago. However, Bangladesh's National Technical Advisory Committee on COVID-19 suggests not to reopen the Indian borders until Indian gets back to a somewhat normal situation. Besides, the committee also urges that the government should take strict measures to prevent the Indian variant.
However, the COVID-19 cases in Bangladesh are on the rise since March-15, which is identified as the old variant but it has already hit hard. So, having the Indian variant would collapse healthcare. So far, the county has taken all the possible measures to prevent the new variant.
Read Bangladesh detects first case of Indian Coronavirus strain
Pakistan on alert
Pakistan is also experiencing a climb in COVID cases since early March, matching with the Indian outbreak. However, Pakistan has not reported any Indian variant yet. But Pakistan has banned traveling from India since April 19.
Situation Sri Lanka
Sri Lanka has detected its first case on Saturday in a person who recently returned from India. Sri Lanka has recorded 19 COVID deaths on Friday, which is the highest number of fatalities in a single day from the corona. To protect its citizens, the country has begun rolling out the vaccine from the Chinese Sinopharm urgently.
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Types of Meditation: Which One is Right for You
With all the bustle going on at work and the unending clutter that comes our way in the form of social media, our attention span has become used to being scattered, making it harder to focus on one thing for an extended period of time. Meditation may seem a tad bit old-fashioned, but it is more necessary in this day and age than it ever has been. There are many ways going about meditating, so here a rundown of a few different types of meditation and which one is right for you.
What is Meditation?
Meditation is an old tradition that many cultures followed that essentially exercised for the mind. Through intense reflection and the practice of stillness, the goal of meditation was to establish harmony and calmness. The root behind this activity can stem from religious origins of aligning one’s frame of mind to his or her religious beliefs.
Although the end goal is the same, there are a plethora of meditation techniques that are wildly different from each other. Some may fit better to the angle of mental wellness, while others have heavy religious connotations to them. What works for you is strictly boiled down to preferences. Many believe that if meditation ultimately leads to relaxation, the methods will not be the biggest concern.
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Types of meditation with specific benefits
Mindful Meditation
The term “mindfulness” gets thrown around alot to correlate exercises and even supplements to a calmer center. Although there might be some truth to it, the term is coined from a type of meditation that originated from Buddhism. The main gist of this style of meditation is to disconnect one from his or her thoughts and observe the sequences of which these thoughts occur.
Concentration and reflection are important to identify the separation between passively “spectating” your thoughts and fully being immersed in them. It takes practice (as all meditation styles would) and requires a certain frame of mind, rather than altering the way of thinking in order to find peace and calmness.
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Spiritual Meditation
The same suggests that this style of meditation has strong religious connotations and you’re not wrong for assuming so. This method of meditation comes from Asian religions such as Hinduism and Taoism. This is more about a reflection between yourself and the connection you have with God/Gods under said religions.
Although this would come more naturally to a religious person, the commercial world has found ways to make this palatable for atheists as well. Essential oils are added to enhance the spiritual aspect by engaging the senses. Oils from myrrh, cedar, and sandalwood are commonly used for this.
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Focused Meditation
The name doesn’t give much to work with at first, but Focused Meditation requires immense concentration using all five human senses. Hearing the sound of your breathing, or focusing on scents are good ways to narrow your attention down to small details which helps the mind.
Your eyes can be opened during this process too and focusing on the subtlety of an object can work wonders. Despite how easy it sounds, this style of meditation is not approachable for beginners. Not because of the task to find something to focus on, but due to the length of time required to focus on one thing at a time.
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Movement Meditation
Movement meditation may sound complicated or even bordering on workout territory, but it does not. This form of meditation requires you to keep yourself in motion when centering your thoughts. From walking to the woods to engaging in smaller movements like knitting or gardening, the act of moving is meant to be an outlet for establishing a peaceful rhythm.
Through this, the mind tends to be better focused on the “task” at hand. There is, however, a need to distinguish between focusing on your thoughts during the movement phase without daydreaming. This style isn’t for everyone, but for those who struggle to sit still, this is the perfect method.
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Mantra Meditation
This form of meditation goes back to eastern religion - being present in Hindu and Buddhist traditions. In many television shows, many Buddhists use the phrase “Om’ during their meditation. Although this has been heavily commercialized, there is some truth to it.
According to ancient beliefs, chanting the incantation can drastically help experience a deeper level of awareness with your surroundings and internally. Many have claimed the effectiveness of this method and is the perfect fit for those who don’t do well with silence.
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Transcendental Meditation
Despite how cosmic it sounds, Transcendental meditation is popular among those in the scientific community due to its factual legitimacy based on survey data. It originated from yoga and has been a popular method of relieving stress and managing high blood pressure for generations.
This form of meditation also uses elements of Mantra meditation but has become the poster child of defining meditation in the secular community. This form of meditation is supposedly meant to usher practitioners into a higher plane of consciousness, but this can be subject to the case.
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Loving/Kindness Meditation
This type of meditation could possibly be the most enriching angle of attaining inner peace. Although many others on this list intensify focus and harmony through concentration and repetition, adding love and kindness puts a moral compass that can have long-term implications on your character development. By focusing on accepting others and using your capacity of compassion, detoxing the mind from negative thoughts could be a longer-lasting solution that may reshape your outlook in life.
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