Month: March 2021


Foods Can be Consumed Before Exercise

Foods Can be Consumed Before Exercise – After going through several stages of the filtering process, we are finally able to enhance the articles we have collected with data from reliable sources regarding foods that can be consumed before exercising.

We all want to get the most out of exercise. Various methods are used, ranging from weight training, running faster or longer, more agile movements, and many more. In addition, the food consumed before exercise also needs to be considered.

There are many benefits that can be obtained from eating before exercise. Launching the Inkin page, by eating a balanced diet between protein, carbohydrates and fat before exercising, the body will have sufficient energy, prevent weakness, fight fatigue, and even support stamina to recover quickly.

For best results, you can try some of the foods below along with their different nutritional compositions.

1. Bananas

Bananas contain potassium and carbohydrates which are good for improving muscle and nerve function. In addition, carbohydrates can also be fuel for the brain and body.

A study published in the journal PLoS One in 2012 examined 14 cyclists who ate bananas for 15 minutes before starting cycling. It was reported that they were able to complete a 75 km cycling trial with changes in blood sugar, oxidative stress, inflammation, and immunity as well as those who consumed a 6 percent carbohydrate drink.

2. Fruit and Greek yogurt

These are two delicious, nutritious foods that are great to eat before a workout. Choose fruit that contains carbohydrates and combine it with yogurt which is rich in protein.

We recommend that you choose Greek yogurt which has twice the protein content compared to regular yogurt. In addition, Greek yogurt also has a low amount of carbohydrates and sodium.

So, when fruit and Greek yogurt are combined, the carbohydrates in the fruit can be a source of energy when exercising, while the protein stored in yogurt can be used to prevent muscle breakdown.

3. Oats

Known to be rich in fiber, oats can gradually release carbohydrates. With this slow release, the level of energy expended is consistent throughout the workout, so you can exercise longer.

Oats are also rich in B vitamins which convert carbohydrates into energy, you know. The best choice of oats is Irish oats, the least processed type of oats that have a lower glycemic index than instant oats.

Also Read:Popular Sports Among Artists

4. Dried fruit

You can mix some dried fruit such as apricots, berries, and pineapple as a pre-workout dish. Dried fruit is a source of simple carbohydrates that are easily digested by the body and can be effectively converted into a source of energy.

Dried fruit nutrients such as vitamins A, C, natural sugars, niacin, folate, ribofavin, potassium, organic acids, and phytronutrients are considered effective in burning calories in the body.

The soluble fiber content is also considered to quickly burn fat in the stomach, arms, and several other parts of the body.

5. Whole grain bread

In a slice of whole grain bread there is a good source of carbohydrates. For optimal results, you can add boiled eggs for snacks as a source of protein or low-fat turkey meat.…

Type of Sports

Popular Sports Among Artists

Popular Sports Among Artists – Sport is one of the basic necessities that must be done to build body fitness which must be done by all people from an early age.

Sports needs in the present seem to be as important as basic needs. High levels of stress and pressure make many people, especially city dwellers, easier to get sick. Moreover, it is not balanced with eating nutritious food.

Therefore, the sports trend has been increasing in recent years. There are even more variations. Some of them became very popular among artists.

Of the many workouts, here are seven types of sports that are popular with artists. Listen, who knows, it could be your choice of exercise later too!

1. Horse riding

Horse riding is a sport as well as a fun refreshing tool. In terms of sports benefits, equestrian activities include cardio training which can burn large amounts of calories.

Meanwhile, the refreshing side, horse riding is good for suppressing stress and depression. For people who are depressed, horse riding is usually recommended. You can also get posture improvements from riding, you know.

2. Pilates

Similar to yoga, Pilates is very good for toning all body muscles, especially the abdominal muscles. The reason is, all pilates movements require activation of the core muscles.

No wonder people who are diligent in pilates will usually have a flat stomach and tight body muscles even though they rarely lift weights. There are two types of Pilates, namely mat pilates and pilates with reformer.

Pilates mat is done on the mat by relying on our own body weight. Does not really need complex tools. If you want to be varied, you usually use flexbands, blocks, and roller foam pilates.

Meanwhile, pilates with reformer requires a special tool that is more complex. This reformer will help you achieve maximum target movement and allow for more varied inverted poses.

3. Muay thai or kick boxing

Muay thai or commonly referred to as thai boxing is in the form of a ‘fighting’ sport using several techniques, such as punches, kicks, elbows, to knee attacks.

By doing muay thai, you can channel your big energy while releasing stress. As a bonus, the calorie burn in muay thai is quite large, which can reach 700 calories per session (around 45-60 minutes).

4. Yoga

Mental health issues have become the most interesting topic discussed in recent years. One of the recommended sports to overcome mental health is yoga.

There are quite a few types of yoga with different benefits. Some focus on burning calories and improving posture, while others focus on therapy and meditation.

Among artists, the trend of yoga is gaining popularity. In the past, maybe we only knew the famous actress Sophia Latjuba who was active in yoga, now there are more and more young artists doing this sport.

Also Read:Sports Suitable For Pregnant Women

5. Golf

Known as the sport of fancy, golf also has many benefits, you know. In the past, golf was considered a sport for the elderly to maintain their heart health.

Golf is also known as a sport for officials or entrepreneurs, especially those who are in the process of lobbying something. Not so for now.

Many young artists, both men and women, are fond of golf. Especially during a pandemic, golf is considered a safe sport because it is not crowded and is practiced in open spaces.

6. Pole dance

Pole dance combines dance and acrobatics on poles. In the past, pole dance was often known as a striptease dance in nightclubs, it is different now.

Pole dancing has now become a very interesting and fun sport. Pole dancing is a sport that combines cardio and isometric exercises for muscle strength.…

Type of Sports

Sports Suitable For Pregnant Women

Sports Suitable For Pregnant Women – Pregnant women are one of the people who have to really take care of their body health, especially by exercising, there are several sports that are very suitable for pregnant women.

When pregnant, women have to make extra efforts to maintain their health, one of which is by exercising regularly. Exercise during pregnancy provides amazing benefits, such as improving mood, sleep quality, reducing aches and pains, as well as preparing pregnant women for childbirth.

Even so, the choice of exercise for pregnant women is not as free as people in general. The wrong choice of exercise, for example the exercise is too heavy, it actually risks endangering pregnant women and the fetus.

1. Cycling

Cycling is a great low impact aerobic exercise for pregnant women. However, as the stomach grows, the balance of the pregnant woman’s body will change, which means that she has more potential to fall.

If you are used to cycling, it’s actually safe to continue during pregnancy. However, if you feel less stable than usual, it’s best to switch to a stationary bike or not ride it for a while.

2. Prenatal yoga

Yoga offers many benefits for pregnant women, such as hip openers for supple delivery, stretching to help relieve back pain during pregnancy, provide mental balance, and relieve stress when hormones are unstable.

To help your yoga session during pregnancy run smoothly, find a class specifically aimed at pregnant women or practice in a studio.

3. Pilates

Pilates is a pregnancy exercise that you can do in every trimester. Pilates is suitable for building the stamina needed during childbirth and keeping up with your little one.

Pilates exercises during pregnancy can strengthen your core, so that later you can push more effectively on the day of delivery. As a bonus, Pilates sometimes practices Kegel exercises, which can make the bladder more controlled postpartum.

Also Read:Good Benefits of Exercise in the Morning

4. Water sports

Swimming, water aerobics, and walking or running in water can get the heart pumping, while water helps reduce discomfort. Weightless water can relieve joint pain, while water pressure can help eliminate water retention in the body.

Exercising in water provides support for your stomach and will not put a strain on your back. This is a great way to get your heart rate up without putting stress on your joints and ligaments. Plus, aquanatal classes are very popular and can be a fun way to meet other expectant mothers.

5. On foot

Walking is also a great cardio pregnancy exercise. You can take a walk around the neighborhood or around the track with other pregnant women.

If you feel like you don’t have time to just go for a walk, break it off by taking short walks throughout the day. Three 10 to 15 minute walks throughout the day is better than no exercise at all.…

Benefits of Exercise

Good Benefits of Exercise in the Morning

Good Benefits of Exercise in the Morning – Exercise is indeed the best way to improve a prayer lifestyle and build body fitness when exercising in the morning.

Exercise is one way to maintain health and fitness and many people like to do it in the morning. You’re one of them? If so, continue! If not, it’s still not too late to start exercising regularly, really.

To increase your motivation to start exercising regularly, consider the explanation below about the benefits of morning exercise for body health.

1. Helps you lose weight faster

Morning exercise can help you lose weight faster. This is evidenced in a small study published in the journal EBioMedicine in 2015. This study involved 10 young men who exercise in the morning, afternoon, and evening at different sessions.

From there, the results of the study revealed that within 24 hours, the highest fat burning occurred in those who exercised in the morning before breakfast.

2. Helps control appetite

In general, exercise can have the effect of reducing and better controlling appetite due to reduced grelin, the hunger hormone.

However, exercise after sunrise has a greater impact in helping us control our appetite. This is based on a study conducted at Brigham Young University, United States (US), which was published in the journal Medicine & Science in Sports & Exercise in 2012.

Participants who are 35 women walk on the treadmill for 45 minutes in the morning. Later, they were shown photos of flowers and food. A week later, the process is repeated without morning exercise. In fact, the researchers found that the participants’ brains had a stronger response to photos of food when they did not exercise in the morning.

3. Increase productivity

Still from previous studies, it is also said that exercise done in the morning can increase productivity all day long.

When walking on the treadmill for 45 minutes in the morning, participants showed signs of increased physical activity during the next 24 hours.

So, for those of you who are still trapped in the “comfort zone” of laziness and want to be more productive and healthy in 2021, morning exercise can be a very good start.

Also Read:Benefits of Exercise for Pregnancy

4. Inspired and accustomed to living a healthy lifestyle

Routine exercise in the morning can help the mind to get used to a healthy lifestyle without realizing it.

A study published in the International Journal of Obesity in 2018 involved 2,680 students who underwent a 15-week exercise program, as well as 30 minutes of cardio per 3 sessions each week.

In fact, exercise makes students, without prompting, more inclined and accustomed to eating healthier foods and avoiding unhealthy foods, such as red and fried meat.

While the study didn’t test for other factors such as the best time of day to exercise, the findings show how exercise can inspire someone to adopt a healthier diet.

5. Increase the power of focus

It is common knowledge that physical exercise can improve focus and concentration, regardless of the type and time of exercise. However, it is different from physical exercise in the morning.

A study published in the British Journal of Sports Medicine in 2019 found that morning exercise can improve attention, visual learning, and make informed decisions.

In the study, participants were also instructed to sit for a full 8 hours a day without any morning walks for 30 minutes on a treadmill. On other days, there is a break every 30 minutes for a 3 minute walk.…

Benefits of Exercise

Benefits of Exercise for Pregnancy

Benefits of Exercise for Pregnancy – pregnant women certainly need good health for themselves and their babies, the health of the pregnant woman’s body depends on the food consumed, in addition to sports food it is also very important for pregnancy.

The moment of pregnancy is a moment when pregnant women have to be extra in maintaining the health of themselves and the fetus they are carrying. One of the important keys to a healthy pregnancy is to exercise regularly.

Although women tend to experience a lot of discomfort during pregnancy, this is not an excuse not to exercise or be lazy. In fact, exercising can provide many benefits during pregnancy. What are some of them? Check out the explanation here.

1. Reducing the risk of gestational diabetes

Gestational diabetes is a condition in which the body cannot make or use all of the insulin it needs for pregnancy. Gestational diabetes can come with serious health risks.

The good news is that doing at least 30 minutes of exercise during pregnancy three times a week, especially in the first trimester, can reduce the risk of gestational diabetes, according to a study published in the American Journal of Obstetrics and Gynecology.

2. Good for baby health

According to a study cited in the book Physiology of Prenatal Exercise and Fetal Development, when mothers make pregnancy exercise a mainstay of prenatal life, their children will have better language development and motor skills as toddlers.

In addition, as a teenager, children showed better performance in sports and academics than children whose mothers did not exercise during pregnancy.

3. Increase comfort during pregnancy

The American College of Obstetricians and Gynecologists reports that prenatal exercise can reduce preeclampsia. Preeclampsia is a serious pregnancy condition that can cause swelling and fluid retention, in addition to high blood pressure.

Another uncomfortable condition is pregnancy edema, which is characterized by swollen ankles.

By doing prenatal exercises, even if only on foot, pregnant women can improve blood circulation, and thus help get rid of fluids.

4. Increase energy and mood

Women usually have lower energy levels during pregnancy, and daily exercise can increase energy levels. According to Bun Maternity, although usually someone will get tired once they finish exercising, the mental thought that you are energized, healthy, and revitalized from a training session can be enough to maintain endorphins throughout the day.

Not only that, by exercising regularly, the physical benefits will also increase and you will get used to being an active and happy mother.

5. A healthier heart

A study reported in the journal Early Human Development was conducted by looking at the effects of exercise by mothers on their babies. From these studies, it was found that regular exercise routines during pregnancy help lower the fetal heart rate at 36 weeks of gestation. This is a good thing, because a higher heart rate can be harmful to the fetus.…