GLYCEMIC INDEX - Know more about your food

GLYCEMIC INDEX (G.I)

Friends, you often heard about G.I from your  workout trainer, so you must be aware of this fact that G.I basically decide how fast the particular carbohydrate is going to elevate  your blood sugar  level and up to what extent.

Even if you don’t know about this term, don’t worry I am here to clarify you.

Glycemic Index is defined as the rate at which blood glucose levels are elevated after consuming  a particular carbohydrate.

On the basis of G.I, Our food is divided into following three major categories.

(The categories are made to rate the food items on the scale of 0 to 100)

1. High G.I Food

The food items having G.I between 100 to 70 are known as High G.I Food. The high G.I  food items are the best way to provide instant energy.

Sources: Glucose, White rice, Semolina, White Bread Corn flakes, Sweet Potato etc.

2. Medium G.I Food

The food items having  G.I  between 70 to 50  are known as Medium G.I Food.

The Medium G.I  food Items take ½  an hour to 1 hour to digest  and produce energy.

Sources: Wheat, Brown Bread, Potato, Banana etc.

3. Low G.I  Food

The Food items having G.I < 50 are known as Low G.I Food

The Low G.I  food items take 1 ½ hour to 2 hours  to digest and produce energy.

Sources:  Milk, Fruits, vegetables.

 Note:

Ø Hypoglycemic Patients should always carry a source of High G.I with them

Ø Medium and Low G.I food items also work as a good pre- workout stuff but should be taken 40 to 60 minutes before starting workout, so that when you need energy you are loaded with plenty of carbs.

ALTERNATE TOE-TOUCH CRUNCHES FOR 6 PACK FINISHING

ALTERNATE TOE TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie flat on the ground and straighten your legs.

2.   Raise your left leg straight up in such a manner, that there is an angle of 90 degrees in between your leg and torso, as shown above.

3.   In this starting position, contract your belly by pulling your belly button towards your spine and touch your right hand up to the left toe, as you exhale.

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Come back to the starting position, as you inhale and now, touch your left hand to the right toe, while crunching your abdomen.

6.   As the procedure mentioned above, do the recommended number of repetitions every time with alternate sides. 

TIPS:

Ø For the sake of variation, you can do this exercise by touching both the toes with both hands, in every single repetition.

Ø Make sure that your left hand and right leg remain stationary on the ground, when you are touching your right hand to left toe and vice-versa.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.