Ayana Bansal, 22, an engineering student from Model Town has been getting up early morning every single day to go cycling ever since she joined HT City’s Get Healthy, Delhi campaign. Ayana goes cycling with her trainer Amitabh Pandey, a scientist by profession who is also a cycling enthusiast. “Thank you HT City, for motivating me to get into a fitness routine. I had left cycling long back in school, but now I am back to it, and feel fit and energetic,” says Ayana.
Cycling is a great workout that helps build up strength and tones up your muscles. It doesn’t only focus on legs, but involves using every single part of your body. Your muscle function is also improved without much sweat. Cycling also improves the mobility of your hip and knee joints. And of course, it’s a great way to blast fat: you burn around 300 calories per hour by cycling. So, go cycling in the outdoors, soak in the natural views and you’ll come back rejuvenated.
Week 12 Day 2
yogasana of the day
Wide Legged forward bend
Also called prasarita padottanasana, this is an extremely beneficial pose for your legs, thighs and back.
Stand straight. Jump to spread your feet 3-4 feet apart, in a line, with toes pointing slightly inward to attain balance.
Bend your trunk forward and place your palms firmly on the ground.
Slowly try and bring your head to the floor too. Here your elbows will automatically bend. Stay for 15 counts and breathe normally.
Raise your head, straighten your arms and jump back.
By Juhi Garg, yoga expert
Workout of the day
The saw is one of the best exercises in pilates to promote flexibility and strength. The positioning has to be perfect and the execution needs to be controlled. If done properly and regularly, this exercise will improve flexibility of your lower back.
1: Sit upright on top of your sitting bones with your spine absolutely straight and open your legs as wide as possible. Flex your toes and in case you are not able to stretch your legs, soften your knees and you can also put a cushion underneath your bottom.
2: Open your arms wide and inhale. As you exhale, twist from the waist and reach with your opposite hand all the way over and above your toes. This part of the movement is swift as if you are cutting off the tips of your toes with a saw. The other arm is stretched throughout the exercise. In case you are not able to control your movement, you can put your back hand on the floor to stabilise and focus on just the rotational movement and movement of the opposites. Repeat 5 times on each side.
By Vesna Jacob, fitness expert and healer
Diet for today
Breakfast: A bowl of boiled yellow moong dal chat with cucumber, tomato, onion, and tea without sugar
Mid-morning: A bowl of roasted murmura chaat with added cucumber, tomato, onion and 5 to 6 almonds
Lunch: 1 to 2 oat bran rotis and a bowl of pumpkin subzi, and a bowl of raita with chopped cucumber, onions
Evening: Coconut water and 1/2 a bowl of roasted moong dal
Dinner: 1 to 2 yellow moong dal stuffed oat bran roti and dhania chutney
Post-dinner: A bowl of papaya, apple, pear
Recipe of moong dal chaat
Soak a cup of yellow moong dal in water for 1 hour. In a container, combine the dal with about five cups of water and bring it to a boil. Make sure that the grains are half-cooked to maintain the crunchiness. Add chopped cucumber, tomatoes, onions, boiled peanuts and grated carrots.
Breakfast: A glass of strawberry or apple shake made with skimmed milk, along with 2 slices of multigrain bread with low-fat spread
Mid-morning: A bowl of pear and apple salad
Lunch: Grilled cottage cheese roll with capsicum with a bowl of clear vegetable soup made with spinach, mushroom, onion Evening: Green tea
Dinner: Grilled chicken with stir fry vegetables
Post-dinner: Green tea
Recipe of grilled cottage cheese roll with capsicum
Start with marinating cubed cottage cheese in one cup non-fat yoghurt, turmeric powder, red chili powder and salt. After the paneer is marinated for about an hour, saute it in a pan after adding a small spoon of olive oil, along with finely sliced capsicum. Make sure the paneer is not completely cooked as it is yet to be grilled. Now spread green chutney on the roti and add onions along with the mix of the paneer and capsicum. After rolling the roti, grill till needed and serve hot.
Keep in Mind
Begin the day with a glass of hot water with a few drops of lemon juice
Avoid sugar or sugary beverages and diet colas n Avoid sugary fruits, including grapes, mango, banana, cheeku, sarda, musk melon (kharbooz)
Say no to pickles, papad and oily condiments n No curd at night n Have 2 glasses of water before lunch, 2 between 2-4pm and 1 before bedtime
Fact vs fiction
You should limit your daily salt Intake to 1 teaspoon: True
Fact: Research shows that limiting sodium to less than 2300mg per day may reduce your risk of high blood pressure. Keep in mind, most of the sodium we eat comes from processed foods, so you must always check the nutrition facts on the label for the information on the amount of sodium contained in a serving of your favoruite food.