The abdominal muscles, core, or abs indicate fitness, for most people. In general, abdominal visibility is considered aesthetic and sometimes viewed by people as a sign of being fit, a reason why many people train the abs during workout sessions. The following are some abs exercises beginners may perform.
Beginners can do the butterfly crunch to workout the abs. According to Fitness Magazine, the person lies on his back, with the soles of the feet as close to the body as possible and the knees bent out to the sides. Next, he places his hands behind his head and the elbows in line with his ears. After that, he keeps his back flat on the floor, contracts his abdominal muscles, exhales, and curls the chest up some inches of the ground toward the legs. Then, the person goes back to the initial position. The exercise is done for the planned number of repetitions and sets.
Standing Bicycle Crunches
The standing bicycle crunch is one of the abdominal exercises that can be done by beginners in the fitness realm. According to Daily Burn, the person stands with his feet hip-width apart, with his hands placed behind his head. Next, he lifts his right leg and right knee and lowers his left elbow towards each other. This is done with the core tight, back straight, and shoulders relaxed. Once done, the person goes back to the starting position and does the same movements on the opposite side. As per the publication, the person can lift his knee to his chest while his upper body is kept still, if rotating the upper body downwards is too hard.
Another abs exercise for beginners is the tummy vacuums, or stomach vacuums. As per Breaking Muscle, it helps recondition the transverse abdominals, which brace the spine during movement. According to the publication, the muscle is comparable to an internal weight belt that needs to be engaged when a person wants to move or lift something.
As per Build Muscle 101, a person starts stomach vacuums with his knees and hands on the floor or a standing position with the hands on a table. According to the publication, the person’s back should be curved to properly execute the vacuum. Next, he blows out the air from his lungs, squeezing his diaphragm. Then, the person tucks his stomach in and expands his lungs as if he were breathing without letting any air in. He uses his diaphragm to suck in his belly tightly and holds it for about 10 seconds. After that, he releases and breathes for a few times and repeats the exercises for the planned number of repetitions and sets.
Beginners can train their abdominals with cable crunch. According to Body Building, the person kneels below a high pulley that has a rope attachment. Next, he grasps the cable rope attachment and then lowers the rope until his hands are placed next to his face. After that, he flexes his hips mildly, allowing the weight to hyperextend the lower back. Then, with his hips stationary, he flexes his waist as his contracts the abdominal muscles, allowing the elbows to go towards the mid-thigh area. The person breathes out as he performs the movement and holds the contraction briefly. Once done, he breathes in as he gradually returns to the initial position. A good practice is to maintain the tension on the core throughout the movement.
While some view having abs as easy, it may not be that easy in reality. Total abdominal development requires hardwork, patience, discipline, proper nutrition, and adequate rest.
Balanced protein intake better for health
Researchers suggest that excessive consumption of protein for building muscle mass could have a negative impact on the body. However, wide-range of protein is best to maintain balance. Amino acids have long been touted by the fitness and bodybuilding communities for their muscle building benefits. From ultra-bulk protein powders to lean mass-promoting snack bars, there’s no shortage of products available for those seeking a muscle boost.
However, protein’s popularity has also meant that less attention has been paid to researching its potentially negative side-effects.
According to the study published in the Journal of Nature Metabolism, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, negatively impact mood and lead to weight gain.
BCAAs stands for branched-chain amino acids. It’s a group of three essential amino acids: leucine, isoleucine and valine, and are most commonly found in red meat and dairy.
BCAAs great for adding muscle mass, but science says you could pay for it later.
Researchers have investigated the complex role nutrition plays in mediating various aspects of metabolic health, reproduction, appetite and ageing.
“While diets high in protein and low in carbohydrates were shown to be beneficial for reproductive function, they had detrimental effects for health in mid-late life, and also led to a shortened lifespan,” one of the researchers, Dr Samantha Solon explained.
“What this new research has shown is that amino acid balance is important. It’s best to vary sources of protein to ensure you’re getting the best amino acid balance.”
The current research examined the impacts that dietary BCAAs and other essential amino acids such as tryptophan had on the health and body composition of mice.
“Supplementation of BCAAs resulted in high levels of BCAAs in the blood which competed with tryptophan for transport into the brain,” explained one of the researchers, Professor Stephen Simpson.
“Tryptophan is the sole precursor for the hormone serotonin, which is often called the ‘happiness chemical’ for its mood-enhancing effects and its role in promoting sleep. But serotonin does more than this, and therein lay the problem,” he added.
Dietitian and public health nutritionist Dr Rosilene Ribeiro recommend eating a wide range of proteins.
It’s important to vary protein sources in order to get a variety of essential amino acids, through a healthy and balanced diet rich in fibre, vitamins and minerals.
BCAAs are essential amino acids present in protein-containing foods, with red meat and dairy being the richest sources. Chicken, fish and eggs are also nutritious sources of BCAAs.
Vegetarians can find BCAAs in beans, lentils, nuts and soy proteins.
Know the severity of falling sick in the morning
While sickness comes irrespective of the time, the severity of afflictions ranging from allergies to heart attacks differs in the morning from that in the night highlighted a new study. The study was published in the Journal Trends in Immunology which compiled studies, predominantly in mice, that looked at the connection between circadian rhythms and immune responses.
The body reacts to cues such as light and hormones to anticipate recurring rhythms of sleep, metabolism, and other physiological processes. The numbers of white blood cells, in both humans and mice also oscillate in a circadian manner.
Taking into account the above-mentioned facts, researchers in the study found that:
Heart attacks in humans are known to strike most commonly in the morning, and research suggests that morning heart attacks tend to be more severe than at night.
In mice, the numbers of monocytes, a type of white blood cell that fights off bacteria, viruses, and fungi –are elevated in the blood during the day. At night, monocytes are elevated in infarcted heart tissue, resulting in decreased cardiac protection at that time of day relative to morning.
Parasite infections are time-of-day dependent. Mice infected with the gastrointestinal parasite Trichuris muris in the morning have been able to kill worms significantly faster than those infected in the evening.
Allergic symptoms follow a time-of-day dependent rhythmicity, generally worse between midnight and early morning. Hence, the molecular clock can physiologically drive innate immune cell recruitment and the outcomes of asthma in humans, or airway inflammation in mice, the review notes.
“Investigating circadian rhythms in innate and adaptive immunity is a great tool to generally understand the physiological interplay and time-dependent succession of events in generating immune responses,” said senior author Christoph Scheiermann, University of Geneva.
ICMR develops affordable quick test kits for diagnosing genetic bleeding disorders
The Indian Council of Medical Research (ICMR) has developed a cost-effective and rapid point-of-care test kit for diagnosing genetic bleeding disorders such as haemophilia A and Von Willebrand disease (VWD).
Diagnostics which are currently available require special equipment and are expensive.
“Both Haemophilia A and VWD are under diagnosed disorders in our country. There are only handful of comprehensive diagnostic centres for bleeding disorders,” an official at ICMR said.
“Lack of awareness and diagnostic facilities, high cost of tests are some of the factors for under-diagnosis of bleeding disorders in our country,” he said.
According to the ICMR, the kit is the world’s first point-of-care test for specific diagnosis of any common bleeding disorder and costs less than Rs 50 in comparison to existing conventional test that cost around Rs 4,000 to Rs 10,000.
The newly developed kit would help in diagnosis within 30 minutes of blood sample collection. Also, this will be available at any level of health care system including primary health care centres (PHCs) since it does not require any special expertise or infrastructure.
Worldwide, incidence of Haemophilia A is 1 per 10,000 male births and that of VWD is around 1 per cent of the general population.
“In India, there is no epidemiological data. We may have roughly 80,000-1,00,000 severe Haemophilia cases in our country, but the total number registered with Haemophilia Federation India (HFI) is only around 19,000,” the official said.
Patients with severe Haemophilia A or VWD can have life threatening spontaneous or post-traumatic bleeding like brain haemorrhage and gastrointestinal bleeding. In emergency medical setting, it is important to have a quick diagnosis of bleeding disorders for treatment.
This rapid test kit can be used for the diagnosis of menorrhagia cases/ post-partum haemorrhage (PPH), gynecological complications among others.