Monmouth Ask The Doctor March-April 2019

Best Fitness Apps For Women By Lauren Kowlacki.

When it comes to us there are multiple steps we can take in order to improve our well-being. Some are easier, like slightly in- creasing our water intake or meditating for five minutes every day. While others are more difficult, like getting ourselves up and to the gym on a cold rainy day. Fortunately, there are several gym alternatives that you can do right in the comfort of your own home, which provide considerable results.

Aaptiv: combines the instruction of a personal trainer with high- beats-per-minute playlists. If your favorite indoor cycling class is booked, a trainer's voice can guide you through a studio-style session with great playlists, to boot. Choose from hundreds of classes like running, weight training, yoga and meditation. Couch to 5k: Targets beginning runners who want to train for their first race. It only requires 30 minutes per day, three days a week for nine weeks. Qinetic: an app where you get stream classes from experts in the fit- ness industry, whether you're looking for a fun zumba routine, morning yoga, or a challenging HIIT workout.

D I E T & F I T N E S S

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The KETO Diet and Exercise By Lauren Kowlacki The keto diet is a low-carb diet. It’s a diet, with an intake of around seventy percent fats, twenty-five percent proteins, and five percent carbs. People who eat this diet aim to induce a state known as “ketosis”. There are four different types of exercises recommended during ketosis to help you maximize your weight loss and main- tain a healthy lifestyle. These are: Flexibility Exercises These exercises stretch out your muscles, improve your range of motion, and support your joints. This can prevent injuries. A great way to perform this sort of exercise is by stretching after a workout or doing some yoga. Stability Exercises These exercises are what we use to train our cores and improve our ability to balance. This aids proper alignment, move- ment control, and muscle strength. Anaerobic Exercises High-intensity interval training and weight training are considered anaerobic. These exercises use short bursts of energy and carbs are the primary fuel. Aerobic Exercises These exercises are low-intensity and fat-burning, also known as cardio exercises. Examples include sessions on the ellip- tical or long walks. Cardio exercise would be your main goal each day because it burns fat, which is the primary calorie source in a keto diet. Try eating around fifteen to thirty grams of “fast-acting” carbohydrates, like fruit, within a thirty minutes window before your workout and after it. This will give your muscles just the right amount of glycogen to complete the workout and recover from it, ensuring that your body doesn’t leave ketosis. Your body will only use these carbs for the workout! Other than that, you can continue to eat your normal ketogenic diet for the remainder of the day. Because you are engaging in a workout that burns mainly carbs instead of fats.

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MARCH/APRIL 2019