workout

Katrina Kaif Workout Routine Revealed! Know the Secret behind Her Perfect Body

Katrina Kaif is undoubtedly one of Bollywood’s fittest actresses. She works out for 3-4 hours, six times a week. What gives her that enviable physique? Katrina Kaif workout routine that combines strength, flexibility, and functionality. Now, we bring the secrets of her unique training program to you. Try them all consistently for noticeable results that won’t only make you look great but feel great, too. 

Katrina Kaif Workout Plan 

The best thing about social media is that stars can communicate with their fans to share their whole lifestyle. Katrina Kaif gym videos and pictures have made her a fitness inspiration to many. Along with her trainer, Yasmin Karachiwala, she also shares many useful tips that can help you stay active. 

As simple as Katrina Kaif workout routine looks, it is actually intense. The best part is that you do not have to invest in any equipment or join a gym to execute it perfectly.

1. Front and Back Lunges 

Sets: 3

Repetitions: 15 

  1. Start with your legs together. 
  2. Take a large step forward with your right leg and bend both knees. The feet should be about 3 feet wide. 
  3. Take a step back with the same leg and lunge again. 
  4. Repeat 15 times and switch over to the other side. 

Important points: Make sure that your back is straight and your pelvis is tucked in to engage the core. The knees should be in line with your ankle at all times. If you are unable to balance yourself, it is a good idea to hold on to a table or a chair gently while performing this powerful movement. 

2. Plank with Hip Twist

Sets: 3

Repetitions: 15 

  1. Get into the plank position, supporting your body weight on your toes and elbows. 
  2. Now, twist your hip from side to side, lowering each side to the floor as you do it. 
  3. Every time you complete a twist on both sides, it is counted as a full rep. 

Important notes: When you are in the plank position, make sure that you do not lift or drop your hip. While twisting, your body weight should remain in the centre. Make sure that you do not lean too far on each side. Your shoulders and elbows should be in line with each other throughout the exercise. 

3. Curtsy Lunge and Side Kick

Sets: 3 

Repetitions: 15 

  1. A curtsy lunge is one of the most common exercises in a Katrina Kaif workout. 
  2. Start with your feet together. 
  3. Now, step diagonally backwards with one leg, with the feet about 3 feet apart. 
  4. As you do this, bend both knees like you are curtsying. 
  5. As you raise your body up, swing the same leg up to kick as high as you can, keeping your knees straight. 
  6. Repeat 15 times and switch to the other side. 

Important notes: Your back should remain straight and the core must be engaged throughout the exercise. Make sure you do not lean forward when doing the lunge. The kick should be smooth and directed from the hip, not the knee. 

4. Commando Push-Ups

Sets: 3

Repetitions: 15 

  1. Start with a plank position with your weight supported on your elbows and toes. 
  2. Transition into a high plank by straightening your elbows, one at a time. 
  3. Bend the elbow, one at a time and go back to the starting position. 

Important notes: Make sure you keep your pelvis tucked in as you transition from one position to another. Your hips should not swing from one side to the other as you lift your body up. Keep the chin up and look forward at a 45-degree angle. 

5. Single-Leg Lunges 

Sets: 3

Repetitions: 15

  1. Use a bench, table, or a step to support one leg for this Katrina Kaif exercise.
  2. Stand facing away from the equipment you have chosen for support. 
  3. Place the toe of one leg on it. 
  4. Now, slide the other leg forward till the distance is about 3 feet. 
  5. Hold this position and slowly lower your body weight to get into a lunge. 
  6. Push your bodyweight back up to get to the starting position. 

Important notes: This is a slightly advanced variation of the lunge. Attempt this only after you are comfortable with the regular lunge and have a clear understanding of the posture. Use the support at the right height which will allow you to get into a full lunge. Your body weight should be evenly distributed between the two legs. 

6. Squat Jumps

Sets: 3

Repetitions: 15 

  1. Stand with your feet a little over shoulder-width apart. 
  2. Push your hip back and lower your bodyweight like you are sitting on a chair. 
  3. Without straightening your knees, jump and bring your feet together. 
  4. Now, jump back into the squat position. 

Important points: This Katrina Kaif exercise should only be tried when you are comfortable with regular squats. When switching from one position to the other, maintain your height. You should not move up and down while switching. Always keep the hips pushed out and your knees in line with your ankles. The core should be engaged to ensure that you do not land very heavily on your feet. Try to increase the speed of your transition as you progress. 

Things to Remember 

When doing the Katrina Kaif workout routine, here are some important points to note: 

1. Start with a Good Warmup 

Warming up is very important to prevent injuries. Exercises like jumping jacks or jogging on the spot are ideal to get your heart rate up and your muscles warmed up. You can also include bodyweight squats and lunges to really get the blood rushing through your body. 

2. Wear the Right Workout Clothes 

Even though the Katrina Kaif daily routine can be followed at home, you should always wear the right attire. There are two reasons for this. First, when you dress up for your workout, you are more motivated. It is just a way of getting yourself into the right mood to train. Second, the right attire is vital to prevent injuries and improve your range of motion. The exercises mentioned above are quick and intense. You do not want your clothes getting in the way. You also need the right shoes to make sure that your knees are not impacted negatively. 

3. Don’t Forget to Cool Down 

After your exercise, you need to cool your body down completely to prevent muscle soreness the following day. Stretching all the muscle groups that you have worked out is the best way to loosen them up. If you still experience stiffness, try a foam roller to release any tension in your muscles. 

4. Stay Hydrated 

When you perform high-intensity training, staying hydrated is a must. You can avoid cramps and also improve your overall performance when you sip on water throughout the routine. You can add a sports drink supplement or infuse your water with citrus fruits for better results. This also helps keep the electrolyte levels high to prevent any dehydration during or after your training. 

5. Eat Healthy 

It is not enough to get Katrina Kaif gym workout right. You also need the right diet to achieve your fitness goals. The most important thing to remember is to keep your diet balanced. Increase your protein consumption to help muscles recover faster. You also need a variety of fresh produce to optimise your micronutrient consumption for higher energy levels and better performance. 

Conclusion

The Katrina Kaif workout is one of the most effective ways to get your body moving. It is ideal even for beginners who want to start with a simple routine and progress with time. As you have observed in the routine mentioned above, all the exercises are functional in nature. This means that they are designed to help your day-to-day movements in addition to helping you reach the fitness goals you have set for yourself. 

The most important thing to remember is that you can only see a marked difference if you stay committed to your training. You will notice that you get better physically and mentally with time. As Katrina said in an interview with GQ magazine, “Training helps me be the best I can be.”

Full Body HIIT Workout Guide for Fitness Enthusiasts

Working out regularly does not mean you need to invest in an expensive gym or equipment. A full body HIIT workout is ideal for you to include a quick yet effective training regime into your regular routine. Fitness enthusiasts and athletes are turning to HIIT because of its immense benefits on your functional abilities. It is a holistic approach that includes strength training, cardiovascular training, and flexibility drills. This article will take you through the best HIIT exercises that will help you get started. You can increase your training hours and difficulty levels progressively to get closer to your fitness goals, faster. 

What is HIIT?

The most important thing that you need to get right before you move on to the best HIIT workout is to understand the basics of it. HIIT is High-Intensity Interval Training. In simple terms, it means that you mix effort with recovery by performing high-intensity exercises for short bursts and taking a quick break in between each variation. 

This form of training challenges your cardiovascular system and tends to elicit a stress response from the body. So, you will find that good HIIT workouts are taxing on the body but the results that you get are worth it. It also allows you to get the most out of a short training session as well. 

Benefits of a Full Body HIIT Workout

There are good reasons for the popularity of the full body HIIT workout in the fitness community. Studies have shown that short bursts of intense cardiovascular exercises are a lot more beneficial than other forms like cycling that keep your heart rate steady. Here are some of the essential benefits:

  1. You burn more calories in a shorter period of time. 
  2. You retain a higher metabolic rate for several hours after the best HIIT exercises. 
  3. You tend to lose fat faster in comparison to traditional exercises that require moderate intensity. 
  4. Endurance training techniques like HIIT also improve your lung capacity and oxygen consumption. 
  5. Health markers like blood pressure and cholesterol levels increase. 
  6. It is known to reduce blood sugar and improve insulin resistance. 
  7. Both anaerobic and aerobic performance improve with a quick HIIT workout. 
  8. It makes use of functional movements which improve your ability to carry out your day-to-day activities very easily. 

Full Body HIIT Workout in Under 30 Minutes 

One of the most common reasons for the lack of consistency with a training program is being unable to make time for it. With work from home, especially, most people struggle to keep up with their workout schedule. The best thing about a full body HIIT workout is that it is quick and can be done in under 30 minutes. 

1. Skater Jumps

Repetitions: 20-25 on each side. 

  1. This is a great way to warm up the entire body. 
  2. Start with your feet together. 
  3. Now jump onto your right leg, swinging the arms as if you are running. 
  4. Jump laterally to the left with opposite arm movements. 
  5. Make sure that your core is engaged and your body is leaning slightly forward. 
  6. Avoid landing heavily on your feet to prevent any knee injury. 

2. Star Jumps 

Repetitions: 25-30

  1. This is one of the best HIIT exercises to get your heart pumping. 
  2. Start with your feet together with your arms by your side. 
  3. Jump and move your feet apart to slightly more than the width of your hips. 
  4. As you do this, swing your arms overhead as if you want to clap. 
  5. Jump back to the starting position. 

3. Bodyweight Squats 

Repetitions: 12-15

  1. Place your feet hip-width apart. 
  2. Now lower your body weight, with your hip pushed out as if you want to sit on a chair. 
  3. Go down until both knees are at a 90-degree angle. Make sure that the knees do not slide over your ankle. They should be in line with the ankle. 
  4. When you are lifting up, use some momentum to jump up into the air. 
  5. As soon as you land, go back into the squat position. 

4. Plyometric Lunges

Repetitions: 10-15 on each side

  1. Start with your feet together. 
  2. Step forward with your right leg to cover a distance of about 3 feet. 
  3. Lower your body weight as if you are kneeling down. 
  4. Make sure your back is straight and the weight is evenly distributed between both your legs. 
  5. As you lift your body up, jump slightly off the ground and go back into the lunge as you land. 
  6. Engage your core to avoid landing heavily on your feet. 
  7. Complete the repetitions and switch over to the other side. 

5. Burpees

Repetitions: 8-10

  1. Stand with your feet shoulder-width apart. 
  2. Raise your arms overhead. 
  3. Bend down to the floor and place your palms on the ground. 
  4. As you do this jump back to extend your feet such that you are in a plank position. This means your whole body is supported on your palm and toes while it remains straight as a plank. 
  5. Then swing your legs back towards your palms and get back to the starting position. 
  6. You can either stand or add a jump before repeating the whole movement.

6. Commando Planks

No.of repetitions: 8-10 

  1. Get onto a high plank position. This means that the bodyweight is supported by your palm and toes. 
  2. Without breaking the plank position, bend your elbow to touch the ground, one at a time. 
  3. Then move back to a high plank position. 

7. Leg Raises

No.of Repetitions: 10-12 

  1. Lie down on your back with your legs stretched out. 
  2. Now place your palms below your hip, just at the tailbone. 
  3. Slowly raise your legs up to the ceiling. 
  4. Lower them to the floor just until they are about to touch the ground and lift them back again. 

Once you have completed this circuit, take a break and repeat it again. When you complete three rounds, you would have completed the best HIIt workout at home. Finish off with a cool-down routine that stretches all your muscles. Stretching at the end of any workout is crucial to prevent any soreness or stiffness in your muscles. You can schedule this workout every alternate day, to begin with. When you feel like you can execute it comfortably, you can move to 5 times a week. It is very important to have rest days in between your workout to help your body recover. 

Things to Remember 

Here are some important pointers to get the desired results from the best HIIT workout: 

  1. If you have any health issues like hypertension, high intensity is not advisable for you. You may begin with moderate-intensity workout routines and slowly move your way up under the guidance of an experienced trainer. 
  2. Since HIIT involves fast and high impact movements, make sure you pay attention to 
  3. the posture to avoid any injury. If you are not sure of the right postures, consult an expert. 
  4. In case of pre-existing injuries, consult your doctor before trying any of the exercises mentioned above. 
  5. If you feel breathless or uncomfortable at any point during the workout, stop immediately and rest. 
  6. Stay hydrated when you are performing these exercises to avoid cramps. 
  7. You must support your training with the right nutrition to get the best results. A balanced diet with a good protein intake is necessary for your muscles to recover. 
  8. You may experience muscle loss if your protein intake is low. Consult a nutritionist to understand your daily recommended intake of various nutrients. 

Conclusion

The best thing about a full body HIIT workout is that there are no limitations. You can add several variations to keep your workout routine interesting and exciting. There are many variations like Tabata training that you can also implement to get desired results. 

When working out at home, make sure that you do not attempt any posture or exercise that is too advanced, unless you have been working out regularly. As you progress, consider working with an expert to improve the effects of your HIIT training routine. 

A Beginner’s Guide to a Great Calisthenics Workout

Working out at home has become the new norm and most fitness enthusiasts are turning to calisthenics workout plans. It is one of the most demanding physical training techniques that help you get stronger and leaner. The best part is that you can do all these exercises without investing in any equipment.Advanced calisthenics exercises look complicated and need a great amount of strength and the right technique to execute them. The good news is that almost anyone can get there with consistency and the right training plan in the initial stages. Here is one to help you get started on the right foot. 

What is Calisthenics? 

Calisthenics is one of the oldest forms of physical training, with records of it being used in Ancient Greece. In fact, it is believed that the army of Alexander the Great underwent calisthenics training to build strength and endurance. The name ‘calisthenics’ comes from the Greek words, kalios and sthenos, which mean beauty and strength. This is evident in the rhythmic movements in any calisthenics routine that are a treat to watch. 

In its most basic form, calisthenics focuses on exercises that engage large muscles in the body. This involves movements like pushing, grasping, standing, etc. They rely primarily on body weight and use minimal equipment. It is focused on overall physical development, including strength and flexibility. 

The Benefits of Calisthenics 

Calisthenics workout exercises provide several benefits such as: 

  1. No investment in any workout equipment. 
  2. You can practice it anywhere, anytime. 
  3. Just 30 minutes of basic calisthenics can help you burn up to 200 calories. 
  4. It is ideal for beginners as it eliminates several physical barriers. 
  5. Calisthenics exercises are functional, which means that they mimic common movements in your day-to-day life. 
  6. It helps improve mobility and athleticism.
  7. These exercises do not strain your joints as much as other forms of training that involve external weights or resistance. 
  8. You can build lean muscle. 
  9. It helps you build an immense amount of core and upper body strength. 

Calisthenics Workout for Beginners 

Calisthenics training looks extremely complex. The truth is some calisthenics exercises are hard to perform. They require strength and the right technique to perform them. However, you can start from ground zero and work your way up with the following calisthenics workout plan: 

1. Warm Up 

This is the most important stage of your calisthenics training. It is necessary to prevent injuries and improve your range of motion. Here is the sequence of warm-up exercises that you should follow:

  1. Neck rotations- 30 seconds on either side
  2. Shoulder rotations- 30 seconds in each direction (forward and backwards)
  3. Hip rotations- 30 seconds in each direction
  4. Knee rotations- 30 seconds in each direction 
  5. Ankle rotations- 30 seconds in each direction 
  6. Jumping jacks – 1 minute
  7. Jog on the spot- 1 minute 

2. Push-Ups

This is one of the top calisthenics training exercises which engages your entire body: 

  1. Lie down on a mat facing down. 
  2. Tuck the pelvis in and lift your body weight up onto your palm and toes. 
  3. Your body should be parallel to the ground with the neck, back, and hips in line with each other. 
  4. If you are an absolute beginner, you may bend your knees to touch the ground while maintaining your posture. If you can, keep your knees straight. 
  5. Lower your body weight to the ground. Once you have reached as low as you can go, push your weight back up. 
  6. Repeat 10-12 times. 
  7. Take a break for 30 seconds and move to the next exercise. 

3. Squats

This is one of the best exercises in the calisthenics workout plan to strengthen your legs: 

  1. Start by standing with your feet at shoulder distance apart. 
  2. Now, extend your arms in front of you or place your palms on your head while opening up your elbows. 
  3. Keep your chin up and core engaged. 
  4. Now, imagine that you are sitting down on a chair and lowering your body weight while keeping your weight on your heels. 
  5. When your knees are at a 90-degree angle, push your body weight up to go back to the starting position. 
  6. Make sure that your knees and ankles are in line with each other when you squat. Do not allow the knee to overextend. 
  7. Repeat this 10-15 times. 
  8. Rest for 30 seconds before moving to the next exercise. 

4. Pull-Ups

Pull-ups require some strength to execute correctly. You will also need a secure pull-up bar. 

  1. Stand facing the pull-up bar. 
  2. Now, grasp the bar with your palms at a distance double the width of your shoulders. 
  3. If you need to, you may place a stool or a box underneath yourself to hold on to the bar securely. 
  4. Now, try to hang on the pull-up bar. 
  5. From there, bend your elbow to pull your body up, as if you want to look over the pull-up bar, 
  6. Then, lower the body back to the starting position. 
  7. This is one of the relatively harder calisthenics workout exercises. However, you can master it with practice and consistency. 
  8. If you can only hang on to the bar, try to hold it for 30 seconds. If you can do pull-ups, 5-10 repetitions are recommended. 
  9. Rest for 30 seconds before moving to the next variation. 

5. Lunges

Adding lunges to your calisthenics workout helps build the muscles in your hamstrings. 

  1. Stand with your feet together. 
  2. Now, take one large step forward so that the distance between your feet is about 3 feet. 
  3. Keep your bodyweight equally distributed between the two legs. 
  4. Lower your hip, bending both knees to a 90-degree angle. Imagine you are kneeling down while keeping your back absolutely straight. 
  5. Just as the knee of your back leg is about to touch the ground, push your body weight up to the starting position. 
  6. Repeat 10-15 times on either side. 
  7. Rest for 30 seconds before moving on to the next exercise in your calisthenics workout plan. 

6. Planks

This is a great core conditioning exercise. 

  1. Lie down facing down on a mat. 
  2. Bend your elbow and lift your body up to support the weight on your elbow and toes. 
  3. Look forward at a 45-degree angle. 
  4. Keep your pelvis tucked in and core engaged. 
  5. Make sure that your hip is not lifted up or sinking down to the floor.
  6. Your body should not lean over the arms. This means that your shoulder and elbow should be in line with one another. 
  7. Hold this position for 30-60 seconds. 

After you complete your planks, rest for 1 minute and repeat the entire circuit three times. Once you finish the circuits, cool down by stretching all your muscles well. This is important to make sure that you do not experience too much stiffness and soreness the following day. 

Things to Remember with a Calisthenics Workout

When you start a calisthenics routine, keep the following in mind: 

  1. If you have any injuries or medical conditions, consult an expert before starting. 
  2. Calisthenics require a lot of patience. Don’t rush through your calisthenics workout plan. Increase the duration of each exercise before you add any advanced movements. 
  3. Do not perform advanced calisthenics movements like handstands without the supervision of an expert.

Conclusion

Calisthenics workout is great to help you lose weight, build muscle, or even cut down to get a lean physique. It depends upon the type of exercise that you choose and the diet that you follow. The best part about this type of training is that you can add several variations to keep it interesting. The more variety you add to your training routine, the more you will enjoy it and stay consistent with it.

Simple Exercises to Improve Your Cricket Fielding Skills

A cricketer can be a specialist batsman, a bowler, and even an all-rounder but every cricketer has to be a fielder. Good fielding can make all the difference between a win and a loss. Grabbing that opportunity to run out the batsman, diving and sliding to cut off boundaries, taking those all-important catches and sprinting across to make even singles appear risky; every incremental effort can make a monumental difference to the outcome of the game. Fortunately, cricket fielding is a skill that can be mastered through cricket fitness exercises and regular practice. Read through to know more about exercises for cricketers that can help them improve their fielding skills.

Cricket Fielding Exercises

Spectacular cricket fielding is all about agility and focus. While a consistent cricket workout will help build on the agility, constant on-field practice can help you master the art well. Here are some simple exercises that can help you refine and polish your fielding skills:

1. Target Practice

One direct hit and the batsman is back in the pavilion. Targeting to hit the wickets directly from different distances, fielding positions, and heights can prove to be a great cricket fielding exercise. The more you practice, the higher will be the chances to pull out magnificent run-outs that can help change the outcome of the game.   

You can use any object that has the height and width of real stumps. Set these stumps in the centre of the field and simply run around in the playground aiming to hit the stumps from different angles. 

2. Ball Throwing 

Executing an overarm throw with speed and accuracy is an important cricket fielding skill. Sprinting, diving, and grabbing the ball in no time can prevent the batsmen from taking singles. Complementing it with a perfect return throw to the wicketkeeper or at the bowling end can double-up the fun. Throwing the ball back like a rocket requires perfect technique and muscle power. No wonder the ball throwing exercise forms an integral part of the list of exercises for cricketers, especially when it comes to fielding.

3. Dose Catches

Catches at slips, silly point, and gully position are short distance catches. To execute such catches cleanly, the fielder requires a great degree of concentration, quick reflexes, and unmatched agility and flexibility to move around in any direction quickly. To practise dose catches, you’ll require to rope in a competitor or use a ball feeder machine. Add variation with different types of balls bowled from different distances and at varying speeds. Make sure that the fielding practice is fast-paced so that it hones your decision-making power too.

3. High Catches

Nailing those towering catches at the boundary can make or break the game. The key is to carefully watch the ball right into your hands and a stable grip to hold onto it. This fielding practice session works best between two teams. But make sure the players don’t just smack the ball around in no-man’s land. Instead, make the high catches look testing but possible. This will encourage the players to move around quickly to catch those seemingly impossible catches.

4. Running Catches

In a match, the batsman will ensure that he hits the ball everywhere and anywhere. But it’s the unparalleled fielding skills that can help the player get underneath any kind of ball. Whether it’s a forward running catch or a backward running catch, the key is to keep the eyes on the ball. Watching and controlling your run in the mind and stretching and diving or jumping at the right moment to grab the ball will only be possible through great practice. 

Cricket Fielding Drills

Including cricket fielding drills in your daily cricket workout routine will not only hone your fielding skills but also work as perfect cricket fitness exercises. Some of the proven cricket fielding drills include:

1. Corner Ball Drill

In a square field, place stumps in the middle and 4 balls, one at each corner. Stand at the stumps, at the sound of ‘go’, run towards one ball, pick it up and aim at the stumps. Run back to the stumps and go towards the 2nd ball. Repeat with all 4 balls and do 3 sets.

2. Chase and Throw Drill

Place 3-4 balls at different distances from the stumps. At the shout of ‘go’, run towards the stumps, field the ball and return to the keeper or aim at the stumps. To add variation and intensity, use a bowling machine so that the ball comes out moving and in different directions.

3. Ladder Catch and Throw Drill

Place an agility ladder or use mini hurdles like cones. Start running from one end focusing on running technique and speed without hitting the obstacles. Take the catch fed from the other end, aim to hit at the stumps and run back to the start position. Repeat 5 times and do 3 sets.

4. Fielding Circle Drill

This drill usually works best with 5-6 trainees. All fielders run on a circular path with the coach in the centre. While the players are running, the coach may call out one player’s name and throw the ball toward him. The player has to catch the ball and aim at the stumps. The throw is backed by the opposite fielder who returns it to the coach.  

5. Underarm Throw Drill

The underarm throw proves to be helpful when you are near the stumps and are looking to hit them. Two players stand opposite each other about 20 m apart. One player rolls the ball towards their partner. As soon as the ball is thrown, the other player runs in to grab the ball rolling on the floor and with an underarm throw, returns it to their partner. To make it tougher, try aiming at the stumps with an underarm throw.

6. Overarm Throw Drill

The overarm throw is all about power and accuracy. The players can stand scattered on the field. The coach may start the drill by calling out a player’s name and throwing the ball high in the air. The coach will now call out another name to whom the 1st player must return the ball. So, the 1st player runs in to catch the ball and turns around to throw the ball towards the 2nd player. Depending upon how far the 2nd player is standing, the 1st player will adjust their power and throwing speed of the throw to help the 2nd player collect the ball with ease.

Conclusion

The key to perfect fielding is practice. Good cricket fielding training sessions thus focus on developing muscle memory. Repeating and practising the movements several times makes the body comfortable with each movement. So, invariably, they are executed without thinking. This cuts down on the decision-making time and helps generate great results in microseconds. 

For basic cricket training at home, a bat, ball, and stumps are all that is required. But if you want to take your cricket fielding practice to the next level and wish to compete on bigger platforms, it is worth investing in modern fielding equipment. They will help you make the most out of your cricket workout and execute the cricket fielding exercises and drills to perfection. 

Employee Appreciation Day: Celebrating Ravi Sharma’s Healthy Lifestyle

At HealthKart, each one of us is dedicated to solving our customers’ healthcare and lifestyle needs. Being an omni-channel platform that covers every aspect related to health, we are proud to have a team of diligent people who are making continuous efforts towards revolutionizing the healthcare industry. We’ve been walking on this path of creating value in healthcare for 11 years now. And today, in the light of HealthKart’s 11th anniversary and Employee Appreciation Day, we want to cherish one such member of our organization – Ravi Sharma, our Senior Manager in Business Development.

Apart from being a dependable employee, Ravi is setting a great example through the efforts that he makes towards his health and lifestyle. Maintaining a work-life balance, Ravi aims to be in shape and stay energized throughout the day while giving his 100 percent at work.   

Ravi’s Diet Plan

Ravi makes sure he takes water at regular intervals and food every 2 hours. Given below is Ravi’s diet plan that he follows to stay fit and energetic

Breakfast: Protein Shake + 3 Eggs (Omelet with Veggies) + 10 Almonds + Handful (50gm) Sprouts

Lunch: A Chapati + Curd (100gm) + A bowl homemade veggies/Chicken Curry + a bowl of Rice + Salad

Pre-workout: A banana + Pre workout with low caffeine (recommends MuscleBlaze PRE Workout 200) 

Dinner: 2 Chapati + Daal/Chicken 

Never indulges in: Tea; high caffeine drinks; and oily, spicy, or sugary foods.

Ravi’s Workout Plan 

Every morning, he works out for around one hour that includes 15 minutes of stretching followed by half an hour of high-intensity interval training. 

ExerciseRepsSets
SQUATS15 reps3
PUSH-UP10 reps3
CROSS CRUNCH15 reps3
ROMAN TWIST10 reps3

Conclusion

This Employee Appreciation Day, we celebrate the efforts Ravi has been putting in. If you are also trying to find out ways to stay energized throughout the day without compromising on health or work, we hope this diet plan and workout routine work well for you too.

National Army Day – Train Like a Soldier

History of Army Day
Qualifications for Joining Army
Army Workout Plan
Other Important Facts
Conclusion

On National Army Day, we celebrate Indian soldiers and their dedication to protecting our country. These men and women have made the ultimate sacrifices in the line of duty and through this day we respect and remember them. But sacrifice isn’t the only thing these people have done in service of the country. Being a soldier means hard work, defending the people of the nation and of course, staying physically fit to handle the demands of their job. Today, let’s see what National Army Day is all about and whether you have what it takes to join the army if you wish to. 

History of National Army Day

National Army Day is celebrated on January 15 every year, commemorating the day Kodandera M. Cariappa took over as Commander-in-Chief of the Indian Army. Cariappa was a Lieutenant General at that time and took over the command of the Indian Army from the last British General Francis Bucher. This happened in 1949 after India became independent and this was seen as a major step in the country taking control of its own destiny. 

This day is usually marked by parades, gallantry awards, and medals being awarded and combat displays. Most army quarters will have their own celebrations around the country, however, the main event is held at Cariappa Parade Ground in the capital. Not only is this day special because India got its first Army Chief but also because official control of the army was handed over to us. 

Physical Qualifications for Joining the Army

The actual test to be able to join the army is quite simple. First, the candidates need to complete a 1 mile (1.6 km) run in a fixed amount of time. This section is allocated a total of 60 marks; full marks are granted to those who complete the run within 5 minutes and 30 seconds. Those who take longer than 5 minutes and 45 seconds to complete this part will fail the test. 

The next section involves completing a fixed number of pull ups. 40 marks are awarded to those who complete 10 pull ups. The fewer pull ups you are able to complete, the less your marks will be. 

Lastly, there are two segments for which no marks are awarded but without which you cannot pass. This includes the balance test and a 9-foot ditch jump. Candidates need to pass both of these in order to qualify.

As you can see, physical fitness is an important part of army training. How can you prepare yourself for this? Apart from being mentally and physically disciplined, we’ve outlined a basic army workout below. You can follow this army training routine to get yourself ready for joining the army if that is what you are intending to do. 

Army Training Workout Plan

Follow the army training routine as listed below:

1. Running 

One of the most important parts of the physical test for joining the army is the one-mile run. So, we suggest focusing most of your workout routine on this section. Start by attempting a one-mile jog and track your time. 

Next, you’ll want to increase your speed each day and keep shortening your time to complete the distance. However, be sure not to rush your preparation; you need to build your strength and speed with discipline. Lastly, aim to complete the distance in less than 5 minutes 30 seconds. This will give you the best chance of acing your test when it’s time. 

2. Pull Ups

We suggest practising pull ups daily but be sure you are using the correct form. If you do not use the right form, your pull ups may not be counted against your total score. Aim to complete more than 10 pull ups. 

3. Get Better at Balancing

You may want to improve your sense of balance by using a variety of exercises like standing on one leg, walking heel to toe in a straight line, and doing some yoga stances. Regarding the 9 foot jump, be sure you are able to consistently make a 9 foot long jump and use a consistent form. 

4. Basic Exercises

You may also want to include basic leg, arm and abdominal exercises in your routine. Exercises like squats, knee lifts, weight training, and abdominal crunches are appropriate. These will regularly be included in your academy army training once you are recruited, so it can be helpful for you to stay prepared for that as well. 

Other Important Facts

After you are recruited, you will complete your training at the National Defence Academy. This training lasts for about 3 years (6 terms). A medical test will be performed prior to recruitment in the army. This includes having good physical and mental health, normal hearing and vision, and having no bone diseases or disorders.

Physical military training is only one aspect of joining the Indian Army (or other forces). Mental discipline and endurance, technical skills, ammunition training, and theoretical knowledge are all tested during the course of becoming a soldier. 

Conclusion

While Indian Army Day is celebrated on January 15, soldiers within the army are at work every day of the year. This is not an easy job, the training, dedication, and perseverance required are immense. While we’ve suggested an appropriate army training workout, this is just one part of becoming a soldier. Be sure to research into this field more before taking any decision, since this career should be treated with the respect it deserves. 

If you enjoyed this article, be sure to check out our article on workout routines you can perform at home.