Podcast

Welcome to the Habit coach, India's most loved Health and Wellness podcast, brought to you by Aditya Birla Capital.Hello and welcome to the Habit coach podcast - The bite sized podcast for quick and easy actionable habits. Remember, great habits create that awesome life. I am Ashtin Doctor, your habit coach.Today's fun fact of the day has to do with ‘Time’. Do you know that time passes faster for your face than it does for your feet? It probably explains why our face gets wrinkles while our feet do not! But, I was joking about that last part, ignore that. However, what is interesting is that Einstein's theory of relativity states that time moves slower the closer you are to the centre of a strong gravitational pull.Which means, that if you stood on Mount Everest, a year will be 15 microseconds shorter than for everyone else, which is probably why when we do plank exercise on the floor it feels like it is going on forever! Time has slowed down literally.Anyways. Today we are going to be talking about home workouts and how we should approach them. With public places and gyms been shut all over the country and the world at the moment we have no choice but to start working out at home. I got a lot of requests to share exercises and routines for the home.The problem is, that everyone is different and at different levels of development. Hence, it is very hard for me to give a universal workout for the home. For some people, 100 squats and easy but for some people, a 100! Squats! are impossible, as I learnt recently when I posted my Sundays work out on my Instagram page. I got people writing and saying, how can you do a hundred squats! that's mad!Another issue of home workout is that there are no weights available. so we have to use our body weight to get a good workout going. When using your body weight it becomes paramount that you try and progress to a harder and harder exercise. This is because you see yourself getting stronger and stronger. When I started my fitness journey It began with home workouts. I followed programs like P90X, Insanity, Six Weeks Six Pack program.Spoil alert, I did not get six pack in six weeks! But thats besides the point. There are a lot of great home workouts and programs available. But what I learnt from all of these programs is that they rarely used the number of repetitions as a guide for each exercise. Classically, exercises are broken up into repetitions and sets.Repetitions are the count you see gym instructors giving - One! Two! Three! Four! Come on! Push, Five! Have you ever noticed that they always come with that weird accent? Sets are the grouping of these repetitions. So, 10 squats done 3 times is described as 3 sets of 10 squats. This is how most gym workouts are created, more reps or fewer depending on the intention of the exercise.For home workouts however, a better way for approaching the exercise is to forget about repetitions. Instead, focus on using duration. So, continue doing exercise for one minute or 30 seconds. For example, a sample workout will look like one minute of push ups, one minute of squats, one minute of planks and one minute of high knees.And the beauty of this method is that you do as many repetitions of that exercise that you can in one minute. if you can't do anymore, just rest for the remainder of that one minute. Once one minute is over, move to the next exercise. In this way you can plan and create very interesting workouts for yourself. You can do similar exercises that you would in a gym, but you use time instead of using repetitions.During this time when gyms are shut, I will keep posting some home workouts for you to do on my Instagram which is @AshtinDoc. This quarantine has affected many gym and Studio owners. Their income is dependent on people coming and using their gym. So please, as soon as the ban is lifted, go to the gym and studios.You will grow and develop faster. Home workouts are created as a temporary measure. But our gyms are where the true gains are made. I hope time flies by and we emerge from this social quarantine time better and stronger.Thank you for listening. We will see you next week. The special series of the curated episodes of the habit coach podcast, India's most loved health and wellness podcasts brought to you by Aditya Birla Capital, in partnership with IVM podcasts

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