Push-ups might not be one your favourite exercise in the gym but it surely is one of the most beneficial workouts, for both your body and mind. The amount of strength that it takes to perform a 25-rep set of push-ups is immense. Nevertheless, it is one of the most powerful upper-body workouts of all time. It helps you achieve a tight and toned upper body with a strong core. And the best part about this exercise is that it does not require you to get an expensive gym membership, a trainer or even a tiny piece of equipment. Just some space and of course, strength, and you are good to go. This single exercise targets a large group of muscles in your body at one time. As you gain strength, you can increase the intensity of the workout and with time, it will help you become stronger. A standard push-up activates every muscle of your upper body at a time. To perform a standard push-up, lie down on your stomach. Now balance your body on your palms and toes. Now slowly lower your body, bring it parallel to the ground and try to keep your body straight.
Push-ups have a wide number of benefits to offer. Let’s take a look at 7 such benefits of push-ups.
1. Improved flexibility
Push-ups promote better flexibility in the body. When you lower your body to the ground, the back muscles get stretched. And when you push yourself up, your bicep muscles are stretched. Practicing this again and again helps you achieve flexibility in the back and biceps. Improved flexibility reduces the risk of injuries as well.
2. Enhanced cardiovascular system
Push-ups target a number of muscle groups in your body at a time. Therefore, when you get down to practice this workout; this compound exercise activates a number of muscles in your body at a time. This gets your heart to work harder and pump more blood to the muscle tissues. So technically, push-ups get your body and your heart to function rigorously at the same time. This supports heart health and cut down on stored body fat.
3. Improved posture
Being on a desk job or spending too much time on your laptop can compromise with your posture to quite an extent. Sitting for too long weakens your core muscles and disturbs your posture. But there is one way of correcting this; practicing push-ups! When performed properly, push-ups activate your core muscles and help them become stronger. This helps you achieve an improved posture. An improved posture is one of the most passive benefits of push-ups.
4. Burn a lot of calories
Push-ups are a strength training exercise and these are not usually counted under the fat-burning exercises. However, by following certain techniques, these exercises can help you burn more calories that you usually would. This exercise needs you to put in a great deal of energy and that energy is actually calories. So the more energy you put in, the most calories you burn. And if you increase the intensity of this workout, you can lose weight.
5. Increases testosterone levels
With age, the hormone concentration both men and women starts changing. In men, circulating testosterone levels droop considerably. Research suggests that exercises like standard push-ups can be quite helpful in keeping hormonal levels in check.
6. Reduced risk of osteoporosis
Osteoporosis takes place when your bone density declines. This mainly takes place as a result of ageing. Sticking to a healthy diet and performing weight-bearing exercises can be quite helpful in this case. They increase bone density and keep diseases like osteoporosis at bay.
7. Reduces risk of injuries
Shoulder and back injuries are likely to take place if your body lacks flexibility. In this case, practicing push-ups can be quite helpful. Push-ups work my making your body stronger and more flexible. This helps you perform complex exercises easily, thereby cutting risk of suffering from injuries.
6 Warning Signs of Protein Deficiency
The list containing all the roles and functions of protein can be a really long one. This nutrient is necessary for building and repairing muscles and other tissues in the body such as the blood, cartilages, bones and skin. It is also important for the production of hormones or chemicals that regulate an assortment of bodily processes. Without sufficient amounts of protein in the diet or even in supplement form, it can be hard for anyone to attain optimal health.
It doesn’t come as a surprise why a lot of vegans, weight-watchers and others who are on restrictive diets to suffer from the various symptoms of protein deficiency.
By consuming foods that contain little or no protein, the body has no choice but to utilize protein that’s already in it, causing wasting of the tissues where protein is stored, such as in the muscles.
These are some of the warning signs you will observe if you are suffering from protein deficiency:
This is not caused by excess fat as you might suspect, but by the inflammation of the salivary glands. This condition usually takes place if there’s an ongoing protein-carbohydrate imbalance within you.
Edema is the reason for this, a condition wherein excessive fluid collect in the tissues. This happens because protein is one of the various components that factor in your body’s fluid balance.
Again, this has something to do with the pooling of water in the tissues, known in the medical world as edema. There’s an assortment of health conditions that lead to edema, and one of them is protein deficiency.
This condition may be brought about by a handful of things. One of them is not having enough protein in the diet. This doesn’t really come as a surprise as your hair is mostly made up of protein.
Excessive skin dryness
Not getting enough protein can cause the skin to end up really dry and flaky, and even develop rashes. Protein deficiency makes you more prone to getting sunburned too.
Lethargy or brain fog
Your energy and cognitive functioning are also affected when protein deficiency strikes. As mentioned earlier, protein is vital for the normal production of hormones. Some of these hormones have something to do with stress, energy production and mental alertness.
To avoid these problems, it’s important to get sufficient amounts of protein daily. There is a simple formula for calculating how much protein you need to consume everyday: your weight in pounds / 2 = daily protein requirement in grams.
Common protein form linked to cardiac, metabolic diseases: Study
A form of protein, clusterin, has been associated with many different facets of cardiometabolic syndrome risk through its actions in the liver, suggests a new research study.
In addition, it is linked to increased cardiovascular disease risk and mortality, high blood pressure, harmful cholesterol levels and fatty liver disease.
Cardiometabolic syndrome (CMS) is a cluster of conditions that increase a person’s risk of heart disease, stroke and diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.
“Our goal was to discover new factors produced by the cells in fat tissue that have an impact on cardiometabolic disease.
In particular, we wanted to identify those important to maintaining the framework of fat tissue, called the extracellular matrix, which becomes dysfunctional in obesity,” said David Bradley, Assistant Professor at The Ohio State University in the US.For the study, the team included a small group of 54 obese and 18 lean patients.
The findings, published in the journal, Diabetes Care, showed that clusterin, which is overproduced from the fat cells of obese patients, is strongly related to insulin resistance, said the study.
Insulin resistance is a major cause of Type-2 Diabetes, and patients with obesity commonly have both metabolic and cardiovascular complications. “Fat cells increase clusterin production as they enlarge in obesity.
Clusterin may be a biomarker of disease, as well as a therapeutic target to potentially prevent this disease,” said lead researcher Willa Hsueh, Professor at the varsity. “This collaborative research is shedding new light on the importance of clusterin on ‘cardiometabolic syndrome’, which may eventually lead to developing new treatments for this life-threatening combination of diabetes, high blood pressure and obesity,” said K. Craig Kent, dean at the varsity.
CMS, which affects about 25 per cent of the world’s population, is now recognised as a disease entity by the World Health Organization and the American Society of Endocrinology. Further translational research involving mouse models is needed to learn more about how clusterin impacts each of the CMS components and whether administrating clusterin-inhibiting antibodies inhibits CMS, the study noted.
Drinking orange juice daily may keep strokes at bay
Drinking orange juice daily may cut your risk of deadly strokes by almost a quarter, suggests a study. The study, published in the British Journal of Nutrition, showed that people who consumed the juice each day saw a reduction in the risk of a brain clot by 24 per cent, the Daily Mail reported.
Further, the rates of heart disease were also reduced in regular drinkers, who were 12 to 13 per cent less likely to suffer with damaged arteries.Fresh fruit juices have long been thought of as healthy.
But consumers in recent years have been put off by warnings over their high sugar content.Advertise With Us The researchers noted that the health benefits in terms of stroke prevention could outweigh the risks from sugar content. “We found a favourable association with pure fruit juice consumption,” said researchers from the Netherlands National Institute for Public Health.
It’s not just orange juice that has this benefit, other fruit juices also appear to cut the risk, they noted. Juice is thought to contain many of the naturally-occurring plant substances found in whole fruit that can protect blood vessels against disease. However, the team said despite the obvious benefits of juice, they would still recommend eating whole fruit as well, as there are more studies confirming its benefits. For the study, the team examined nearly 35,000 men and women aged between 20 and 70 years.
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