Madeeha Syed

Discover the ultimate fitness goals every guy should aspire to. Achieve Roman Gladiator-level fitness with these benchmarks.

Roman Gladiator Fit – 5 Fitness Benchmarks Every Guy Should Aspire To

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The Power Of Stepping Forward

Overview

There&rsquo;s a widely held perception that <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">effective exercises</a> are meant to exhaust you and be physically difficult. When looking to build an exercise regime, most of us are quick to add high-intensity activities like weightlifting and running. Rarely, if ever, does one consider beginning with the simplest and easily accessible activity: walking.&nbsp;

While it may not necessarily outweigh the benefits of a high-intensity strength circuit, walking comes with a host of benefits for both the body and mind. If one is completely new to exercising, or even returning after a long hiatus, walking is a more sustainable place to start. There is no learning curve because it is the one movement that&rsquo;s been inherent to our lives since infancy. It also allows you to start with a gentle pace and build up as your body allows. Whether you start with a moderate pace for ten minutes a day or walk at a faster pace for an hour, you will still be able to reap the many benefits of this activity. 
&nbsp;

Benefits of walking

Walking has been shown to improve blood circulation in the body and lower one&rsquo;s resting heart rate, while lowering blood pressure and cholesterol. A six-year study found that moderately paced walking showed similar reductions in the risk of high blood pressure and cholesterol when compared to vigorous running. A study of post-menopausal woman also showed that walking just one to two miles a day can lower blood pressure by 11 points in 24 weeks. 
&nbsp;

&nbsp;Research shows that walking contributes towards preventing a range of diseases. Improvement in cardiovascular health leads to a decrease in risk of heart disease. In one study, women who walked 30 minutes a day showed a 20 percent decrease in the possibility of having a stroke. Those who walked at a faster, above average pace showed a 40 percent decrease.

In another study, women who walked seven or more hours a week were shown to be 14 percent less likely to get breast cancer as compared to women who walked less than three hours. Even women with other risk factors, such as being on supplemental hormones, were less likely to get the disease.&nbsp;

With its benefits to overall health, regular walking has been shown to reduce risk of early death by upto 39 percent as compared to a sedentary lifestyle. 
&nbsp;

&nbsp;Walking has also been shown to reduce risks of developing Type 2 diabetes, as it helps to balance blood sugar levels. A meta-analysis of 300,000 showed that walking regular decreases the likelihood of Type 2 diabetes by 30 percent. Walking at a brisk pace, of more than 20 minutes to a mile, is even more effective, reducing risk by 41 percent. Meanwhile, a smaller study, of 201 people with Type 2 diabetes showed that every additional 2,600 steps in daily activity was associated with a 0.2 percent decrease in blood sugar level. 
&nbsp;

&nbsp;A joint is the point where two or more bones are joined, such as our knees and elbows. The health of our joints greatly impacts our overall mobility and is essential for living comfortably and pain free. Walking has been shown to improve joint health while reducing chances of osteoarthritis. It lubricates the joints, which protects our bones from friction, and strengthens the muscles that support them. Research has shown that people who walk regularly experienced a 40 percent reduction in knee pain as opposed to those who didn&rsquo;t. 
&nbsp;

&nbsp;Walking has been proven to boost our immune system&rsquo;s ability to protect us against illness. A study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day faced 43 percent less sick days and suffered from fewer respiratory infections overall. Even if they did get sick, their symptoms were not as severe or long-lasting when compared to adults with sedentary lifestyles. 
&nbsp;

&nbsp;Like other forms of exercise, walking causes our body to release endorphins. These are neurotransmitters which elevate our mood and alleviate pain. There is ample evidence to support the positive relationship between walking and mental health. One study showed that the more steps people took in a day, the better their mood was. Just 12 minutes of walking resulted in more self-confidence and a better mood in the subjects of another study.

Walking in nature helps us ruminate less over negative experiences, which in turn decreases negative emotions and risk of depression. A study of post-menopausal women showed that walking three times a week for 40 minutes provided relief from symptoms of depression. With all the research to support walking, it&rsquo;s no surprise that psychologists agree a 10-minute walk can be as effective as a 45-minute vigorous workout when it comes to relieving depression. 
&nbsp;

Bottom Line

&nbsp;For creative professionals, walking can be a valuable tool in facilitating idea generation. One study compared people trying to think of new ideas while they were walking with those who were sitting. Participants who were walking did better, especially if they were walking outdoors. Research has also shown that walking improves creative output by more than 60 percent. Science shows that engaging in activities that allow our mind to wander creates a mental state that is conducive to coming up with ideas. If we are able to let go of our thoughts while walking, we can go to a place where ideas flow freely to us.

Although simple, walking has incredible and wide-ranging benefits for your body and mental health and should definitely be incorporated as a part of your lifestyle.&nbsp;

Ayesha Binte Rashid

Getting Back To Working Out After Giving Birth

The weeks after one&rsquo;s delivery can be as stressful as they are joyous. Newborn babies need constant attention and it&rsquo;s difficult to take out time to care for oneself. When the baby is down for a nap, it&rsquo;s our chance to get some sleep too or catch up on chores. Naturally, there&rsquo;s very little time or mental space for fitness and physical activity. Plus, there&rsquo;s the physical exhaustion that comes with long nights and breastfeeding. 
However, taking care of our bodies is essential to recovering quickly from pregnancy and childbirth. Taking time out for fitness enables us to better manage the stressors that come with a newborn baby, both physically and emotionally. This, in turn, ensures that we are able to enjoy the joys of new motherhood as well.

<div>&nbsp;</div>

time to recover body

As a new mother, it&rsquo;s important to ensure that you are consuming all of the nutrients that are essential to your health and recovery. If you are breastfeeding, it is even more important that you consume a nutritious diet.&nbsp;

Try to include a good amount of protein in your diet, as well as good fats and essential fatty acids. Eating a sufficient amount of carbs will give you the energy you need to keep up with your baby. Make sure to include fruits and nutrients in your diet as they are an important source of <a href="https://merisehat.pk/article/a-guide-to-essential-vitamins-and-micronutrients-and-should-you-be-taking-them">micronutrients and fibre</a>.&nbsp;

If you have a straightforward vaginal delivery, you can start with gentle movement in the form of short walks as soon as the day you deliver; however, you will have to wait till your epidural has been taken out. If you delivered via a caesarean or faced postpartum complications, you may have to wait a few extra days to give your body time to recover.&nbsp; 
&nbsp;

<h5>Moderate Walking</h5>

Easy to moderate walking is the best way to start moving after childbirth. You can start with just 20 minutes a day and gently build up to half an hour over the course of four to six weeks. Consider breaking up your walks into several walks a day to avoid tiring yourself out and being able to fit them in more easily into your newborn&rsquo;s routine. You could start with two 10-minute walks a day, build that up to two 12-minute walks after a few days and so on. Walking burns calories, while also strengthening muscles and joints, and improving blood circulation. 
&nbsp;

<h5>Postpartum Exercises</h5>

Incorporate gentle postpartum exercises and stretches into your routine in the first few weeks after a delivery. There is a lot of information online about safe postpartum exercises. You can look some up and aim to do them for five minutes a day. YouTube videos focused on postpartum exercises can also be easy to follow along, and if you&rsquo;d like the opportunity to get out of the house, a postpartum exercise or yoga class might just be the thing for you. As with walking, start with just a few minutes a day and slowly build up as your body adjusts.

Your pelvic floor and core tend to be particularly weak after childbirth. Before you move onto high-impact exercises, it is important to build some strength in these parts of the body. You can start doing gentle pelvic exercises, like kegels and pelvic tilts in the first week after your delivery. Aim to do them for about five minutes at a time, up to three times a day. Again, there&rsquo;s no need to do long sessions and tire yourself out. Fitting in smaller movement sessions throughout the day will ensure that you are able to be consistent and don&rsquo;t end up pushing yourself too much.

About a month after childbirth, you can start exercising core exercises into your routine. Again, this also depends on what kind of delivery you&rsquo;ve had and whether you faced any complications during or after. Once again, incorporate a few minutes of core work into your daily movement sessions and break it up into two to three sessions a day.&nbsp; 
&nbsp;

<h5>As A Rule Of Thumb</h5>

You should wait at least six weeks after childbirth to get into high-impact exercises. It&rsquo;s important to prepare your body in the preceding weeks and to also take it slow when you do start with higher impact movement. Make sure to consult your doctor and get their okay beforehand. Even at this stage, start slowly and listen to your body. There&rsquo;s no need to push forward from the get go. What&rsquo;s important is that you maintain consistency and build up in a manner that is doable for you. 
&nbsp;

It&rsquo;s easy to forget to take care of ourselves in the first few months after childbirth. But we need to remember that we need as much love and care as our newborn babies do. Being kind to yourself and patient with your body is especially important after a delivery. Remember, the healthier you feel, the better you&rsquo;ll be able to enjoy the time you get with your newborn!

What To Do After Getting A Caesarean?

You&rsquo;ve had your baby, and you&rsquo;re ready to go home. But before you can leave the hospital, there&rsquo;s some post-delivery care that you should take care of. In this article, we&rsquo;ll cover caesarean section (C-section) aftercare, including when it&rsquo;s time to take your catheter out and when you&#39;re ready for discharge from the hospital.

&nbsp;

recovery after  a c-section

After you have a C-section, this is the most critical period. You might feel tired, emotional, or anxious about your baby or yourself. Be sure to:&nbsp; 
&nbsp;

Make Time For Yourself And Rest

<ul>
	<li>Drink water</li>
	<li>Eat healthy</li>
	<li>Do light exercises only (such <a href="https://merisehat.pk/article/how-walking-helps-you-think-bette">as walking</a>) 
	&nbsp;</li>
</ul>

Take Care Of Your Wound And Stitches (If Applicable). You Need To

<ul>
	<li>Keep your wound clean and dry</li>
	<li>Wear comfortable maternity clothes that make it easy to get in and out of bed easily. Think loose fitting tops with leggings</li>
	<li>Avoid tight clothing, such as jeans or elastic waistbands, etc.</li>
	<li>Avoid heavy lifting or carrying heavy objects, etc.</li>
	<li>Speak to your doctor if you feel there is an infection developing in your wound area (this can happen on rare occasions) 
	 
	Ask for help from friends and family members when needed 
	&nbsp;</li>
</ul>

You might feel weak and sore for a while after your surgery. Don&#39;t worry, it is normal! Moving around would help you feel better and get the blood flowing through your body again. You might want to ask someone to help with the lifting and carrying of heavy objects until you&#39;ve fully recovered from your surgery. 
&nbsp;

Here are some useful tips for moving around:

<ul>
	<li>Care For Your Incision: You&rsquo;ll likely be in the hospital for 2-3 days. During that time, your healthcare team would ask you to do a few things to help ensure you&rsquo;re on the right track.</li>
	<li>Keep Your Incision Clean And Dry. If needed, use pads or bandages.&nbsp;</li>
	<li>Avoid Placing Hot Water Bottles or heating pads over your incision area because they could increase swelling and cause pain.</li>
	<li>Do Not Lift Anything That&rsquo;s Heavy during the first six weeks following your surgery. And even after that, if there&rsquo;s something you need to move, keep it light or, better yet, ask for help!</li>
	<li>Avoid Sexual Intercourse for six weeks after having a c-section (or until advised otherwise). This is to allow your uterus and vagina to heal well before you have another child vaginally.&nbsp;</li>
	<li>After The Period Of Six Months, you might resume intercourse as normal, but again, keep it light.&nbsp; 
	&nbsp;</li>
</ul>

<ul>
	<li>Stretching. It&rsquo;s a good idea to stretch your abdominal muscles and any other muscles that have been affected by the surgery.</li>
	<li>Breathing exercises. Use diaphragmatic breathing (also called belly breathing) to help relax your body and calm down after surgery.</li>
	<li>Pelvic floor exercises. They help strengthen the pelvic floor muscles and support the uterus, bladder, and bowel function after pregnancy. They also improve sexuality for both men and women, increase energy levels (and thus productivity) and reduce lower back pain or sciatica symptoms by improving posture or alignment through strengthening these core muscles</li>
	<li>Walking is a great form of exercise during recovery time because it helps strengthen leg muscles while also building endurance, which is helpful if you have had stitches put in place during surgery! 
	&nbsp;</li>
</ul>

<ul>
	<li>If you notice any unusual bleeding, such as a sudden gush of blood, or if the flow of your postpartum discharge changes in colour or consistency</li>
	<li>If you experience pain or discomfort</li>
	<li>If you have a fever (above 100&deg;F) 
	&nbsp;</li>
</ul>

Note: If you have questions about your recovery that aren&rsquo;t covered here, please ask your obstetrician or midwife.&nbsp;

If you&rsquo;re concerned about anything at all whether it&rsquo;s the way your belly feels after surgery (which, by the way, should feel like it has been run over by a truck!), whether there&rsquo;s an abnormal amount of blood coming out of your vagina, whether there are signs of infection (fever, chills), etc., go see someone right away.

It&rsquo;s better to err on the side of caution than risk an infection setting in that could lead to more problems later on down the road. And even though C-sections carry risks themselves (mainly related with anaesthesia), they&rsquo;re still safer than vaginal births when it comes down to actually giving birth itself. 
&nbsp;

Just sitting back and waiting for your body to heal would get you there. But you could be up and running and taking care of your baby with the right care in no time.&nbsp;

<ul>
	<li>Take It Easy. It might be tempting to jump right back into your normal routine, but try to cut yourself some slack. Your body needs time to heal after having been through an invasive procedure like surgery.</li>
	<li>Don&rsquo;t Be Afraid of taking pain medication, if necessary. If soreness is keeping you from getting quality rest at night, talk with your caregiver about options for relieving this discomfort. 
	&nbsp;</li>
</ul>

C-section recovery is a process. You might not feel like doing much, but it&rsquo;s important that you get up and move around as soon as possible. The more your body moves around, the sooner it will heal!

Umna Salah

How To Prepare For Giving Birth

If you&#39;re pregnant, you may be wondering what you can do to prepare for the big day. There are plenty of things that will help make your labour easier and keep your body healthy while it grows a baby. Here&rsquo;s my advice on how to boost your chances of having an easy and healthy childbirth experience. 
&nbsp;

prepare for the big day

One of the most important things you can do to prepare for childbirth is to get as much rest as possible. That&rsquo;s not just because it will make you feel better, but also because it will help your baby grow and develop.

Rest is especially important for pregnant women, who need plenty of sleep to meet their bodies&rsquo; demands for nutrients and energy during pregnancy. A baby needs that energy too! As long as there are no complications with your pregnancy or labour, it&rsquo;s a good idea to take lots of naps throughout the day, even if you don&#39;t feel tired. It will help keep both you and your little one happy and healthy in the long run. 
&nbsp;

Wear shoes that are comfortable and supportive, such as those that are flat or have very low heels. Good arch and ankle support is important for you to be able to walk in them. Your shoes should have a good grip on the floor so that you can walk safely while they are wet or slippery (e.g., when the floor is icy). 
&nbsp;

<ul dir="ltr">
	<li>Don&rsquo;t stand for long periods of time.</li>
	<li>Don&rsquo;t sit for too long.</li>
	<li>Don&rsquo;t cross your legs.</li>
	<li>Don&rsquo;t wear high heels. 
	&nbsp;</li>
</ul>

Exercise can help you sleep better and help you cope with stress. Being physically active can help you lose weight, which has many benefits including an improved outlook and higher self-esteem (both of which will be handy during labour). It will also help you glow! 
&nbsp;

Kegel exercises are a type of exercise that strengthen the pelvic muscles. The pelvic muscles include pubococcygeus (PC) muscles and the urethral sphincter, which are responsible for contracting during orgasm (both women and men) and ejaculation in males, as well as when urinating or having bowel movements in both sexes. They also help control the flow of urine from the bladder, helping to prevent leakage from an enlarged prostate gland or urinary tract infection (UTI). Kegel exercises can help some women who have trouble with bladder control after childbirth. 
&nbsp;

Lie down on your back with knees bent so that your feet are flat on the floor and close together; keep arms at sides if comfortable or place them above head with elbows bent so they rest comfortably against ears if desired; relax all body parts except buttocks. Focus on relaxing tense areas such as shoulders and thighs. You should feel like you&rsquo;re making yourself &ldquo;soft&rdquo; all over before starting any exercise involving these areas; this will help prevent injury later on because we don&rsquo;t want anyone getting injured during childbirth either! 
&nbsp;

You should eat a variety of foods from all of the food groups. Whole grains, fruits, and vegetables are good sources of fibre. Fruits and vegetables also have vitamins and minerals that nourish your body. Good sources of protein include lean meats such as fish or poultry, beans, eggs, nuts, seeds and low-fat dairy products. Limit processed foods such as chips, crackers, cakes and cookies because they lack the nutrients you need to stay healthy during pregnancy. High-fat foods can cause weight gain during pregnancy which increases your risk for developing certain pregnancy complications, such as preeclampsia (high blood pressure) or gestational diabetes (high blood sugar). 
&nbsp;

<ul>
	<li>Eat a <a href="https://merisehat.pk/article/what-are-the-common-components-that-constitute-a-healthy-diet">healthy diet</a></li>
	<li>Drink plenty of water</li>
	<li>Sleep as much as you can</li>
	<li>Sleep in a comfortable position, ideally on your side with a pillow under your tummy and another one between your legs to help keep baby from pushing on your bowel (if you are feeding him or her)</li>
	<li>Avoid too much caffeine or alcohol, which can cause contractions and make you feel jittery. Also avoid smoking because it restricts blood flow to the uterus and placenta, which could affect oxygen supply to the baby</li>
	<li>Avoid heavy lifting, working out too hard or going for long walks until after delivery because these things aren&rsquo;t good for either of you right now!</li>
	<li>Avoid too much stress &mdash; take some time each day just for yourself so that when the big day comes (and it will come) everything will go smoothly 
	&nbsp;</li>
</ul>

&nbsp;While it&rsquo;s important to be prepared for childbirth and know the basics of what to expect, don&rsquo;t worry if you&rsquo;re not sure about all of these things. The most important thing is that you feel comfortable during and after birth. So, get as much rest as possible and make sure your doctor knows how well rested you are.

Screens Off

As parents, it&rsquo;s easy to get caught up in the day-to-day responsibilities of raising children. Sometimes we need to look beyond our own needs and pay attention to what our children need. And what they need is to play! We do not mean the new conventional mode of what&rsquo;s considered play nowadays &mdash; videogaming &mdash; we mean play play, the old-fashioned way&nbsp;&mdash; going outside, for example. And this is why: 
&nbsp;

Different Activities

<h5 dir="ltr">Channels Their Creativity</h5>

Playing is an essential part of childhood and is a critical part of your child&rsquo;s development. It allows children to use their creativity while developing their imagination, dexterity, and physical, cognitive, and emotional strength.

Playing helps children learn about the world around them by exploring it. They find out about objects in their environment by playing with them or using them in different ways. For example:

<ul>
	<li>If you want your child to know that something is hot or cold or wet or dry then give him an ice cube to hold in his hand for a few seconds then put it down for him to pick up again when his hand isn&rsquo;t frozen anymore (be careful though!). You can also do this with other things like putting sandpaper on top of newspaper so that they can feel the difference between rough or smooth surfaces etc...</li>
	<li>You could also get some paint brushes and some water colors so they could paint themselves as well as any other surfaces around them! This way they&rsquo;ll learn how different kinds of materials behave differently depending on what kinds of pressures have been applied (or not). 
	&nbsp;</li>
</ul>

<h5>Aids In Healthy Brain Development</h5>

<a href="https://merisehat.pk/article/healthier-ways-of-disciplining-children" target="_blank">Playing helps children</a> build empathy, social skills, creativity and problem-solving skills. Your child is also bound to develop communication and physical wellness.&nbsp;

&nbsp;

<h5>Learning Experience Unmatched By Any School</h5>

<ul>
	<li>Playing with other children is a great way for your child to develop social skills and gain self-confidence. It helps them learn how to get along with others, compromise, share, take turns and solve problems.</li>
	<li>Children who tend to play more physically are often presented with challenges that require an on-the-spot solution. They use the process of trial and error when they play because they can experiment to see what works or doesn&#39;t work when trying something new &mdash; this teaches them how to solve problems on their own!</li>
	<li>Think about all the different ways you can use a box: build a fort inside of it, stack some blocks on top of it, turn it into an art project... there are so many options! When kids play with everyday objects like boxes instead of toys that have been given special attention by adults specifically marketed towards toddlers (with flashing lights and sounds), they can explore the world around them in new ways through open-ended play rather than pre-packaged activities that come from manufacturers who profit off selling extra stuff instead of fostering creativity in kids&#39; brains.&quot; 
	&nbsp;</li>
</ul>

<h5>It Allows Children To Develop Resiliency</h5>

Children learn to cooperate and share with others. Playing allows children to practice problem-solving skills, which helps them become more independent thinkers and decision makers in the future.

&nbsp;

<h5 dir="ltr">Release Energy Or School Stress In A Fun Way</h5>

Playing is a natural way to let off steam. When you&rsquo;re a kid, the world can be overwhelming, so it&rsquo;s good for kids to have opportunities to get their feelings and stress out in a safe environment.

As children play, they learn to accept new challenges and frustrations. They experience the euphoria of winning, the endorphins released due to physical activity but most importantly, they learn to lose and quit when needed. This is a good practice for life, because we all have to face the reality that not everyone can be the first or win every time. 
&nbsp;

<h5 dir="ltr">Learn About The World</h5>

Children get to see places, meet people on their own and even initiate conversations. Children learn more through social interaction than they do from passive observation.

The most important aspect of playing is that it is a way for children to feel safe. They can express themselves in ways that are acceptable in a group setting without having to worry about being criticised or judged by others. In this safe environment, children can explore their feelings and thoughts without fear of repercussion from adults or other kids (which would come with consequences if done outside of play). 
&nbsp;

<h5 dir="ltr">Physical Fun Is Old School But Natural</h5>

Playing is one of the most natural and important things we do in our lives. In fact, it&rsquo;s a necessity for human development. Playing helps children build skills that will shape them into productive adults &mdash; skills like problem solving, socialisation and creativity.

Physical activity also helps children learn to regulate their emotions while they explore the world around them. This ability comes in handy when dealing with stressful situations later on in life (like exams or job interviews).

&nbsp;

Playing is something that we have been doing since the beginning of time, and it will continue to be an important part throughout all future generations. While there are many factors involved in choosing how much playtime your child should have each day, you can always look back at these reasons why playing is important for their development. So go ahead &mdash; let them play!

Why Strength Training Is A Miracle Fitness Routine

Strength training is the healthiest available option for people who want to improve their fitness, regardless of sex or gender. Also known as resistance training or <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training" target="_blank">weight lifting, strength training</a> focuses upon using one&rsquo;s own body weight against them or adding external weights to build muscular endurance. 
&nbsp;

The main idea is to build lean muscle mass by gradually increasing resistance to weight. This is known as progressive overload. Here are some of the main benefits of strength training, applicable to men and women alike:&nbsp;

Miracle Fitness Routine

<ul>
	<li>Decreased Risk For Cardiovascular Disease: Strength training improves heart health. By building musculature, it increases the surface area for blood to be pumped (fat cells do not require blood), which in turn stresses the arteries to perform better and the heart to pump more blood.</li>
	<li>Optimises Fat Burning Efficiency: Strength training boosts resting metabolism by increasing excess post-exercise oxygen consumption (EPOC). Furthermore, muscle mass expends energy to maintain itself, which means that one can burn more calories at rest.</li>
	<li>Increases Bone Strength: Weight training reduces the risk for osteoporosis (bone degradation) because it causes strain on the bone cells. The body responds to this by increasing bone density to handle the strain. This is especially beneficial for women, as women are at an increased risk for osteoporosis later on in life.</li>
	<li>Decreased Risk For Injury: Strength training is not dangerous at all. In fact, it reduces the risk for injury by boosting one&rsquo;s range of mobility. Through various exercises, the body adapts to a greater degree of flexibility and activates more muscles than we use in everyday life.</li>
	<li>Improves Mental Wellbeing: People who strength train are reported to have a better mental health than those who do not. It&rsquo;s not just because exercise produces endorphins; strength training boosts self-esteem due to a greater degree of accomplishment and reward each time the resistance is increased.&nbsp; 
	&nbsp;</li>
</ul>

It&rsquo;s important to mention that the idea that women might &ldquo;bulk up&rdquo; due to weight lifting is not possible because they simply do not have enough testosterone in their bodies. Testosterone is the hormone responsible for bulking up or appearing masculine and the absence of it considerably delays or makes difficult the process of achieving a hefty musculature. In fact, strength training might give women the appearance of being leaner, as muscle occupies less space than fat in the body.&nbsp;&nbsp; 
&nbsp;

Strength training is as beneficial for women as it is for men &mdash; or even more so &mdash; and women can perform much better at it than men all due to the presence of the oestrogen hormone. Estrogen not only influences bone maturation, but also strengthens muscles and their surrounding tissue, such as tendons and ligaments. While women may experience a range of performance as estrogen levels rise and fall throughout their cycle, the fitness routine in itself is better for them. This is because the risk for osteoporosis rises after menopause, when estrogen levels permanently dip.

So, weight lifting is not a masculine activity. In fact, it should be an imperative aspect of one&rsquo;s fitness routine regardless of their sex assigned at birth or the gender that they identify with.

Zuha Malik

What Is A Fitness Gun? Why Should You Get One & How To Get A Massage With A Fitness Gun?

A fitness gun, also known as a massage gun or percussion massager, is a device that uses rapid strokes to deliver deep tissue massage therapy. It looks like a power drill and is usually wireless and portable. These come with rechargeable batteries and various interchangeable attachments of different sizes. These devices are gaining popularity among fitness enthusiasts and professional athletes due to their ability to alleviate muscle soreness and speed up <a href="https://merisehat.pk/article/post-workout-blues">recovery time after workouts</a>. 
&nbsp;

If you&#39;re wondering whether you should get a fitness gun, the answer is: it depends on your fitness goals and needs. Fitness guns are particularly useful for people who engage in high-intensity workouts, such as weightlifting, running, or HIIT training. They can help relieve muscle tension, speed up your recovery, improve circulation which aids in tissue repair, extend your range of motion and promote lymphatic drainage, all of which contribute to faster muscle recovery. It can also help you prepare your muscles before a workout. Basically, think of it as foam rolling taken to the next level.

Another advantage of fitness guns is that they allow you to target specific areas of the body that are prone to soreness or tightness. For example, if you have tight hamstrings or a sore lower back, you can use a fitness gun to apply targeted pressure to those areas, which can help alleviate pain and discomfort. 
&nbsp;

Way of Use a Fitness Gun

<ul>
	<li>Getting a massage with a fitness gun is relatively simple, but there are a few things you should keep in mind. First, make sure to use the right attachment for the area you want to target. Fitness guns usually come with several attachments, each designed for a different purpose. For example, a round attachment is good for larger muscle groups, while a bullet attachment is better for smaller areas like the neck or feet. 
	&nbsp;</li>
	<li>Before using a fitness gun, it&#39;s also a good idea to warm up your muscles with some light cardio or stretching. This will help prepare your muscles for the pressure and vibration of the device, and make the massage more effective. 
	&nbsp;</li>
	<li>When using the fitness gun, start with the lowest intensity setting and gradually increase it as your muscles become more relaxed. Be sure to move the device around to target different areas of the muscle, and avoid applying too much pressure or using the device on bony areas like the spine. Also avoid using it on your neck or any sprains you might have. 
	&nbsp;</li>
	<li>If there&rsquo;s any point that is particularly sore, a &lsquo;trigger point&rsquo;, you can spend more time on it as well. 
	&nbsp;</li>
	<li>Don&rsquo;t use your massage gun for more than 30 minutes as that can actually make matters worse. 
	&nbsp;</li>
</ul>

Conclusion

Ultimately, using a fitness gun can be a useful tool for anyone looking to improve their fitness and recovery. Whether you&#39;re a professional athlete or a weekend warrior, incorporating a fitness gun into your routine can help you feel better and perform at your best. If you&rsquo;re convinced and are already googling which one to buy, look for 3 key features: noise, battery life and quality. 
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Dr. Safia Mehmood

Building your core strength not only improves your coordination and balance, but also decreases the chance of any injury. Basically, it helps you build a stronger and more resilient version of yourself. One way to do this is to adopt the physical and mental rigidity that the gladiators personified. Yes, it won&rsquo;t be easy, but it will definitely be worth all your efforts! 
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<h5>1. The Right Mindset</h5>

Any action that you do, any approach that you take to train yourself, the key to success is always having the right mindset. When it comes to gladiator training in particular, it&rsquo;s not only the physical prerequisites but also the mental strength that counts. The lives of gladiators depended on keeping themselves in an overall good shape because each fight would take a toll on their physical and mental health. So, the right mindset is to prepare yourself that you are literally risking your life if either your physical or mental health is not up to the mark to face the challenge. 
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<h5>2. Tetrad System</h5>

The gladiators loved the tetrad system, which was essentially a training system forged by the ancient Greeks. It is a four-day process with each day focusing on a different type of regime:

<ul>
	<li>Day one is the preparation day. It involves short, high-intensity workouts as <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">warm-up exercises</a> for the upcoming days.</li>
	<li>Day two is the complete opposite. All the exercises are long and extremely demanding to test the physical toughness as well as the mental strength of the individual.</li>
	<li>Day three is the rest day because, let&rsquo;s be real, gladiators were also humans and rigorous training can cause burnout.</li>
	<li>Day four involves a moderate level of workout, which means it&rsquo;s a combination of all of the four days combined. After day four, the process is repeated all over again. 
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<h5>3. The Right Fitness Equipment</h5>

This is the fun part of the training. A majority of the equipment that we have these days are quite similar to the equipment that was used in the ancient times. Gladiators would train with a tool called Halteres, which were similar to modern-day dumbbells.

Besides, most of the equipment that was used by gladiators was made up of things that were naturally available to them &ndash; large stones, sandbags, logs, etc. Some of the stones had grips to pull them. Imagine kettlebells for targeting different muscles and building core resistance. &nbsp; 
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<h5>4. The Right Weapons</h5>

The next step is to have the right weapons. Now gladiators didn&rsquo;t train with real weapons because that would actually lead to serious injuries. Instead, they would use wooden weapons, which were twice as heavy as the actual weapons itself and helped build strength so that the gladiators wouldn&rsquo;t get tired next time. The gladiators would repeatedly hit with these wooden weapons against a &ldquo;Palus,&rdquo; which was a big wooden post and required a lot of hard work and dedication. The gladiators also specialised in different weapons, including swords, shields, tridents, nets, and spears. 
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<h5>5. Physical Fights</h5>

With much of the combat being hand-to-hand, this kind of training involved moves like those used in mixed martial arts and wrestling. This would help the gladiators improve their reflexes. 
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Train Yourself

There&rsquo;s no doubt that the gladiators were extremely well-versed when it came to building strength by using Halteres and large stones, incorporating them with many more exercises such as digging to simultaneously improve their agility and speed.

You can achieve this same level of fitness with the help of circuits where you can include exercises like squats, push-ups, pull-ups, and medicine ball slams. You must always do these tasks at a high intensity level and if you would like to move to the next level, then consider some weapons when you are training. Make sure to train at a safe place with a qualified trainer using wooden weapons instead of the real ones so that there is no real harm. 
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It is nearly impossible to replicate the exact motivation as the gladiators since your life doesn&rsquo;t depend on it. However, by pushing yourself into training with things like wooden weapons which are nearly twice as heavy as the real ones and also by mixing resistance training with agility exercises, you can achieve the mental rigidity to carry on even when your body tells you to stop.