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6 Reasons Why Cardio Exercises Are Best For Weight Loss

The Kashmir Monitor





If you are on a weight-loss spree, you know that diet control and proper workout is what you need. However, in the recent times, weight training has been deemed more effective for weight loss. Due to this, the importance of cardio workouts has gone unrecognized. Experts reveal that cardio workouts are most important when it comes to weight loss. For this, you need to figure out the best exercises, the best time and how much workout is required to achieve your weight loss goal. Research shows that people who practice cardio exercises before breakfast lose 20% more weight than the rest. This is due to the fact that your metabolism is much higher in the morning. Your insulin levels, too, are comparatively lower and your mental focus towards the idea of weight loss is much better. Therefore, your body and mind works together to induce weight loss which is why cardio sessions in the morning prove more effective.
Here are 6 strong reasons why cardio is more important for weight loss.
1. It helps you burn more calories at a time
The target heart rate zone is when your heart is pumping blood at a quick pace, your breathing is paced up and your body is sweating. In cardio, you need to push your body into this zone. Once it is there, your body starts burning calories. From this point onwards, the harder you work, the more you burn. A brisk-30 minute walking session helps you burn 200 calories. And if you extent it, you can burn more calories than usual.
2. It adds to your calorie deficit
Most people end up eating more after their workouts. This balances out the number of calories they burnt while working out and weight loss does not take place. However, cardio workouts are quite different in this case. With these, you burn more calories with exercise which is why you need not cut down on your calorie intake. Nevertheless, portion control is required for a person trying to lose weight.
3. Cardio can be done on most days of the week
It all depends on how you set your program. While weight training needs quite some time for recovery, there is no such thing with cardio workouts. Your muscles need rest in order to grow bigger and stronger. Not taking breaks can result in injuries. This, however, does not happen in cardio workouts. You can practice these as much as you want and burn as many calories accordingly.
4. You can add intensity to your training
Burning more calories with cardio can be done using two techniques: exercising for longer or increasing the intensity of the workout. For example, if you practice brisk walking on the treadmill, include a few minutes of jogging or running. Similarly, you can jump higher, climb hills and engage in activities which can induce quick weight loss.
5. Increased insulin sensitivity
High intensity cardio workouts can help you increase insulin sensitivity. This helps you burn more calories without compromising on hormonal balance. High insulin sensitivity is beneficial for those who are trying to lose weight. Besides this, it is beneficial for people who have a family history of diabetes.
6. Glycogen levels are depleted
Cardio workouts, when practiced on an empty stomach, can help you burn more calories than normal. When your body does not have fuel to burn to produce energy, it uses stored fat for that purpose. Therefore, you burn more calories than you normally would with the help of cardio workouts.

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Hepatitis A Causes and Symptoms

The Kashmir Monitor



Generally speaking, hepatitis A is more common in parts of the planet that are developing. It’s for the fact that sanitation and food handling practices are by and large poor. However, medical experts say that living in developed countries can also put you at risk of having hepatitis A, but it’s really a rare occurrence.

Just like what’s mentioned earlier, hepatitis A is caused by the hepatitis A virus or HAV. It can be spread around by someone who has hepatitis A because he or she is a carrier of the virus behind it. It is said that a person with hepatitis A is most infectious about 2 weeks before he or she begins to experience signs and symptoms.

Here are some of the ways that hepatitis A is spread around:


Consumption of food that is prepared by a person who has hepatitis A. This is most especially true if he or she has not properly washed his or her hands.

Drinking of water that is contaminated with the hepatitis A virus.

Intake of raw or undercooked seafood obtained from contaminated water.

Close contact with someone who has hepatitis A. This includes having sexual intercourse with an infected person, especially when the rectal or anal area has been touched with the fingers, mouth or tongue.

Using illegal drugs, especially when paraphernalia contaminated with the hepatitis A virus are used.


Medical experts say that it may take a while before the various signs and symptoms associated with hepatitis A show up. They say that someone may experience them about 4 weeks after getting infected. It’s even possible for someone with hepatitis A to not experience any sign and symptom at all.

Some of the initial signs and symptoms of hepatitis A include:

Tiredness and malaise
Achy muscles and joints
Pain in the upper right section of the abdomen
Loss of appetite
Mild fever
Sore throat
Diarrhea or constipation
Hives or raised rash that’s itchy

These initial signs and symptoms associated with hepatitis A can last anywhere from a few days only to a couple of weeks. Afterwards, as the infection of the liver progresses, the following may be experienced by the individual:

Jaundice, which is the yellowing of the skin as well as the whites of the eyes (sclera)

Pale colored stools
Dark colored urine
Skin itching

Tenderness and swelling of the upper right section of the abdomen

Although it rarely happens, hepatitis A can cause liver failure. When such develops, the person who is infected may experience severe vomiting, frequent bruising, bleeding of the nose and gums, drowsiness and confusion.

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Busting myths around blood donation

The Kashmir Monitor



As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

Contrary to the myth about blood donations making a person weak or anaemic, the body replenishes the lost blood in a matter of a few days, say experts.

“A healthy bone marrow makes a constant supply of red cells, plasma and platelets, so there is no question of becoming weak, much less anaemic. It is a myth and should not deter people from donating blood,” says Dr RK Singal, chairman, internal medicine department, BLK super-speciality Hospital.


The donors can give either whole blood or specific blood components, as there is sophisticated equipment available these days that extract relevant components from blood and the rest of the blood can be transfused back to the donor.

As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

About 65% of India’s population is young and if this section donates blood regularly, chances of the country facing blood shortage will be remote. Hence, there is all the more reason for people, especially youngsters, to come forward and be regular blood donors.

How to prepare

Have enough fruit juice and water in the night and morning before you donate

Have a full meal 3 hours before donation; never on an empty stomach

Have some rest for about 10-15 minutes after donation

Have some snacks or a juice with high sugar content after donation

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Erectile dysfunction’s connection with lifestyle

The Kashmir Monitor



By Dr Anjani Kumar Agrawal

healthy-lifestyle-can-reverse-effects-of-hypertensionAll over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED).

All over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED). From my research, I have found a strong link between ED and stress. Other major causes include smoking, drinking, diabetes, hypertension or high blood pressure and cholesterol levels. My advice to these patients is — do not get even more stressed over this situation. Instead, focus on taking the right medication and making some changes to your lifestyle, so you can once again enjoy a satisfactory sexual life.



We normally diagnose ED and its underlying causes by asking the patient a few questions about his medical and sexual history. This is sometimes done by sharing a questionnaire with the patient. The questions that we ask are designed to help us understand the cause of ED in the particular patient.

We also do a physical exam, ask for certain blood tests to rule out other medical conditions responsible for erectile dysfunction, and recommend imaging tests (if required) to determine whether the person is physically able to have an erection or not.


Underlying medical conditions such as diabetes, hypertension and hypercholesterolaemia (high cholesterol levels) can cause ED. In these cases, ED can be reversed once the patient starts treatment.

In my experience, many men suffer from ED because of work stress, family pressure and anxiety. So, changes in lifestyle with regular exercise, yoga, abstaining from alcohol and smoking, and proper counselling help in treating ED. Along with this, medicines for ED are usually prescribed for about 3 to 6 months by which time lifestyle changes start to take effect and the patient is physically and mentally healthier, which helps resolve the problem.

An estimated 16% to 25% of men experience ED at some point in their lives. I would urge them not to be embarrassed about it. Seek medical help from a urologist or andrologist; get the necessary advice/medication; and go on to enjoy a healthy, fulfilling sexual life.

The author of this article is Dr Anjani Kumar Agrawal, head, andrology, department of urology sciences, Max Smart Super Speciality Hospital, Saket

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