Fitness Q&A: What you can do for cardio fitness

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. Dear namita i m jain . after 6pm we eat nothing. i m 56 years old my weigh is 75.Ht is 5.4. pls tell some easy exercises. Thanks
manju jain
Five simple exercises

Get into a push-up position; arms more than shoulder-width apart; back, hips and legs aligned. Bend elbows out to the side and lower the chest toward the floor. Press back up to starting position.
Do 2 sets, 12 reps.

Stand with your feet hip-width apart and knees slightly bent; and hold dumbbells in your hands. Keep your back in a neutral position and bend your knees to about 90-degrees, make sure your knees do not go over your toes. Return to starting position.
Do 2 sets of 12 repetitions.

Butt Bridge
Lie on your back with feet on the floor, and your knees bent shoulder-width apart. Raise your pelvis and squeeze your hips as you lift up. Slowly return to starting position.
Do 2 sets of 12 repetitions.

Abdominal crunch
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position. Do 2 sets, 12 reps.

Back extension
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Do 1 set of 10 reps.

2. I am having pain at backside of my both the legs ie between knee joint and foot . This pain increases in summer. In all seasons this pain is more at night time ie approx 10 PM before going to bed and early in the morning 6 PM. Please suggest remedy.
Please consult your doctor to diagnose cause of pain.

3. Can u suggest me a diet chart with meals?im 20 years old,63kg,5feet,iman indian,so i request you to send me such plans of diet,thanku
Sruthy vadss
Suggested diet chart

2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

1 Apple
1 coconut water

1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

2 non-cream biscuits
1 cup coffee or tea

1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

4. Hi Namita. What is the best way to achieve cardio fitness without going to the gym?
You can walk, jog, swim, cycle or play a sport to improve cardio fitness. If you decide to take up walking you could wall uphill or walk briskly to increase the intensity of your workout.

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