5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
When you brought your work home, why not do the same with your workout routine? Going out and hitting the…
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as…
Know UR Body’s Limitations When UR Working Out
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we sometimes end up pushing our bodies too far. You might be looking to lose the lockdown weight fast and push your body really hard. Without putting in the time and effort towards being fit first, it is not possible. That’s where we can go wrong while we are working out. Working out is more about being aware of your body’s limits and understanding what works for you rather than getting easily distracted with someone else’s workout results. Well, there’s a way to avoid these cardinal workout mistakes and refine your workout routine. In the same path, we find ourselves trying a trending routine that gives us the toned body with minimal to no efforts. This majorly happens when we get inspired by other's routines and want the same kind of results without knowing the effort which goes into it. There are three stages which can define your workout levels Beginners are people who never worked out or made working out as a part of their daily schedule. Intermediate have a routine and are at it for some time. Advanced are ones who work out everyday and follow a certain set of workout routine. Depending on which category you fall under, your body type, BMI and other elements your instructor can easily suggest a workout routine which can work in your favour. I’ve seen many trainers do the complete opposite too, so make sure your trainer doesn’t push you too much. During the current times, where people do not prefer to go out, hitting the gym is not an option. The next best option is to keep up with their trainers virtually. This contributed to me making content on workouts and modifications. The training sessions on social media are making working out at home accessible to everyone. With so many videos being easily available it is hard for people to find the source of information and assess the reality of the workout videos. Quote: Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. How You Decide Your Workout Routine Depending on body type, every exercise has to be customized to an individual needs and limitations. People are trying these exercises with the hope that the harder they work, the more fit they become. But all they end up with is sore muscles, and still, some go at it day in day out until they stretch it too far - encounter a spasm or muscle strain. For example, if you are about 70 kilos and are overweight according to the BMI (Body Mass Index), taking up an hour of advance training on the first day (beginner) eventually exhausts your body. In the same way, people with medical conditions or injuries might not be able to exercise the same way in these fad workout videos. Be heedful of… 1. Identify your level of fitness Before beginning a workout, make sure you understand your needs and learn the right way to develop your strength. If you are new to start working out, start walking around the house for 10 minutes and increase the time limit as days pass by. To be fit, you need to spend the time, stick to the routine and build your core strength brick by brick. 2. Recognize your body’s needs Comparing yourselves to another's routine or other's fitness levels. Work with your body instead of overworking it. For example, if a person never did a push-up in life, they wouldn't know how to do it and couldn't do it properly. It is crucial to follow what your instructor and if you are not comfortable with an exercise, tell your trainer. 3. Set realistic expectations Your body is unique and it falls on you to be mindful of it, nurture it by selecting the right set of exercises. Setting realistic expectations and achieving them one day at-a-time helps you achieve your fitness goals in a healthy manner. 4. Give your body rest Resting your body is vital for recovery. Recovery time helps build your muscles the right way. Your instructor should always help you become aware of your resting days when you start a routine. Expert advice: It is highly important for you to discuss your medical history with your trainer to avoid injuring yourself any further. Fitness is a journey and working with your body is what you should be doing. Don’t push your body too hard just because you saw someone doing it. Don’t forget that you have to live in it for the rest of the day! Take it one day at-a-time and you will be surprised that you're closer to your fitness goals than before!
We all dream of having a perfect body and there’s nothing wrong in that! In search of overnight results, we…
What Can Make & Break UR Workout Routine
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not alone. Especially when we start working out, even 30 minutes seems never-ending and we can't seem to get the groove. In the current times, we live in; it is a wise choice to stay active by working out as it boosts your immunity and strengthens your body. Since my virtual classes began, I had an overwhelming response from a lot of people who always wanted to attend my sessions, but never got a chance to. They loved the workouts I was putting up on my Insta, and I've also started sharing modified variations of each exercise I suggest. People who never thought about working out in their lives have also been coming forward and looking for ways to boost their immunity and be fit to get ahead of things. Apply the saying, "Something is better than nothing," and the best way to get some exercise is to move your body! Try walking around every hour for 10 minutes and stretch your body. In a day, you would generally work for around eight to nine hours. This way, you can sneak in more than 45 minutes of movement every day. From my personal experience with years of back-to-back training sessions, I observed that one-on-one virtual classes have proven to be more productive! It's just my student and me; they can ask me anything during the session and ask for a variation or other workout-related doubts. This helps me give time to one person entirely, which I can't always do in a group session. The Upsides Of Strengthening Our Muscles & Bones Working out is like an investment you make for your golden years to pass without causing your body to hurt. Sometimes even relieve chronic pain. Probably that's why it doesn't have an age barrier. In a day, we sit or stand. We cannot avoid somebody movement during the whole day. If we don't work out, these simple tasks seem like lifting a mountain. Our spine is the trunk of our body that carries a lot of nerves that our body needs to function. If we tire it out or can't keep it in a proper posture, it would cause severe ailments in the long run. We don't tend to realise that while working on a system or watching TV hours at a stretch. Working out or giving a break helps your muscles and bones to function well and keep you fit at the same time. In this digital age, we can't function without spending a lot of time before our systems, not necessarily work. Or lie comfortably on the bed and hold your phone in your hands for hours together. Either way, it is terrible for your posture. Follow these simple exercises in a day so that you can get your work done without being afraid for your health. 8 Tips That Help You Build An Effective Workout Routine 1. Identify your level of fitness. This will help you understand and define what works for your body. 2. Modify your workout according to your body. Don't tame your body into doing something that will cause pain and hurt to yourself or constraint yourself by saying you cannot do it. 3. Start with a smaller number of sets in the beginning and increase them gradually to get your body accustomed. 4. Speak to your instructor if you have problems with following an exercise they can suggest a few variations which would be more ideal for you. Ask a few questions if you are confused; this will help you stay motivated and will prove to be effective. 5. Know how to guide and position your body while performing any exercise. Always ask your instructor. 6. Don't keep changing your workout routine or switch to intense workout routines when you are just starting to workout. 7. Do the best you can every day, every bit adds up. Try and track your progress through your phone, watch or other fitness apps. 8. Set a recurring alarm every hour that reminds you to walk for five minutes is ideal. Use this time to connect with your friends or relatives via call and make sure you talk and walk. Being aware of your body's limits can transform your exercise routine and life. I've trained many stars, and all of them know exactly what to do if I'm not available to train them. With years of working together, I know their bodies more than they know themselves. I know what works for their body without pushing it too the extremes. I've taught all my students in such a way that they know exactly how their workout routine is and how the temp needs to guide them during each set. Fitness is a way of life and can be only defined by you and your choices. So, chose wisely!
If the idea of fitting a workout in your schedule seems daunting and looks tedious, trust me, you are not…
Superb Exercises To Help Improve UR Flexibility!
Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute…
5 Ultimate Workouts That Need No Equipment!
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! 5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy…
Fundamentals Of Exercise For Every Body
We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? Fundamentals Of Exercise For Every Body Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? By learning the fundamentals of exercise, we can determine what works for our body without overexerting it. Whether it is the food we eat or the current exercise regimen we are enrolled in, we will be able to get the results we want by implying the right technique and approach. This is where ADL – Activities of Daily Life come into the picture. So, let’s try to understand how we can go that extra mile in our fitness goals with just a little effort. Get a complete body analysis done to learn more about UR body as this will help you understand UR body’s current fitness levels and the precautions that need to be taken if you have been previously injured. A complete body analysis will also provide a better understanding of how far you can push UR body without injuring and exerting yourself. Moreover, learning more about your body will assist UR fitness trainer to make the right choices for you to achieve your fitness goals. Understanding your body also helps you avoid extra stress to existing injuries, pains and aches. A complete body analysis will help UR trainer determine which exercises are suitable for you to attempt and include in UR daily workout. By doing so, you can avoid any additional stress on your body and most importantly, you will not opt for intense regimens that can do more harm to your body than you know. There are certain things you need to consider before opting for any workout regimen. These include current body analysis, BMR basal metabolic rate, daily lifestyle analysis, medical history and daily medicinal intake, previous injuries or physical health issues, if any and diet and habits. As every individual is different, all of these aspects above will help determine how far UR fitness trainer can push you to attain UR fitness goals without exerting your body. Being aware of these aspects can also help you and your fitness trainer shape your fitness journey by implying the right techniques and by including precautionary steps such as what to avoid while working out. For example, if you experience back pain frequently, your exercises will be designed accordingly. As all of these attributes are very crucial, they should be understood properly and taken into account before starting any long-term or short-term exercise regimen. There are three fundamentals of exercise and the core fundamentals of exercising are built on strength, agility and stability. So the truth is that the core of UR fitness routine should be strength, agility and stability, all of which work on every muscle of your body, enhance your body’s coordination skills and strengthen your body’s core. Therefore, any exercise regimen should incorporate the perfect combination of all three of these aspects which will also help you and your trainer understand how far you can push yourself in your workout regimen. Here are the three fundamentals of exercise you can include in UR workout sessions, without exhausting your body: Strength Training: This exercise is not just about looking bulky and gaining more muscle mass. Strength training exercises help you burn additional calories so that you can keep unwanted weight away. The best part is you don’t require much equipment when you are doing strength training. Props such as inflatable balls, dumbbells and more can help enhance your muscular endurance. Agility Training: This exercise generally refers to UR body’s ability in stopping, starting and being able to change and manipulate your body’s reflexes quickly while maintaining the right posture. Agility training includes exercises such as ladder drills, cone drills, running and more. Stability Training: These exercises include a combination of exercises that utilize your body’s resistance to induce muscle contractions. Therefore, this helps build and enhance your body’s strength, skeletal muscle and overall strength. These exercises also help condition and improve your body’s balance. Functional Training This training involves a series of exercises which synchronizes your cardiovascular, nervous, and musculoskeletal and respiratory system together. It is one of the oldest methods of physical training without the use of any equipment and was first introduced in the field of physical rehabilitation by physiotherapists, to help patients recover from any previous injuries or physical disabilities. Functional training stimulates movements in your body in order to enhance your daily performance, so that your body functions like a well-oiled machine. Functional Training helps enhance cardiovascular endurance, muscular endurance, strength, flexibility, speed and agility. Not everyone can opt for an intense workout programme. An individual needs to have certain necessary physical activities in their daily routine to qualify for an intense training programme. For example, if you have no physical exercise in their daily routine, it would take more time to achieve a specific fitness goal. Like in the case of CrossFit training, this training is mostly chosen by athletes and fitness enthusiasts who are usually used to intense workout sessions. So just blindly opting for CrossFit training sessions can cause unnecessary injuries, which is usually not recommended or encouraged by fitness trainers for individuals who are new to exercising. Working out is entirely dependent on UR daily activities. As simple as this may sound, UR current fitness levels also helps determine the type and level of workout regimen UR fitness trainer may recommend for maximum results. So it’s best to increase UR endurance and stamina slowly, as it takes time for your body to adjust to any form of exercise regimen. No matter which age group you may belong to, or the body type you may have, the most important thing to keep in mind is your nutritional intake, as it assists in maintaining your overall health. Also, creating a wholesome lifestyle is the key to achieving the fitness goals you have in mind. So, don’t get carried away with the latest trends when all you need to know is the fundamentals of exercising. Mentioned below are some easy points to keep in mind. ● Every individual should be aware of the training they are opting for, which can or may not be inclusive of their current fitness goals and achievements. ● Don’t push yourself or exert yourself as this can cause unnecessary complications, injuries and discomfort. ● Ensure your trainer is certified and has renewed his or her license before the expiry date. ● Check with UR doctor whether it is suitable for you to enroll in an exercise regimen, before you begin. ● Fitness is a journey, so allow UR body to adjust to the new movements that assist in improving your flexibility, coordination, balance and overall strength. ● Track your fitness goals and journey with the help of UR trainer, or by recording your achievements in a diary.
We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it…
Understanding Decompression Of The Spine
Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be UR best friend or it can be your worst enemy. The question we got to ask ourselves is whether we are respecting gravity and training in accordance to this force. Understanding Decompression Of The Spine Dr. Nikhil Lad - Human Biomechanics Specialist from Functional Patterns USA Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be UR best friend or it can be your worst enemy. The question we got to ask ourselves is whether we are respecting gravity and training in accordance to this force. Most of the lower back issues like slip disc, disc bulge are related to compression of the spine. The spine can be compressed with a sedentary lifestyle, sitting at your desk for long hours. Also, UR training can be a responsible factor in compressing UR spine. A lot of the spinal injuries originate at the gym. To understand the facts we need to understand the body's kinetic chain. Our spine is mainly made up of cervical - the neck region, thoracic - upper back region, lumbar - lower back and sacrum - the tailbone. A lot of you may be aware of this, but very few realize that the diaphragm and muscles of the diaphragm are responsible for keeping our spine upright. If it was not for these muscles we would be walking on our fours, just like a quadruped. Certain gym exercises like weighted squats and deadlifts are one of the responsible factors for slip disc. These exercises are considered as the holy grail of the fitness industry but we at Functional Patterns have dissected this exercise to unveil the harmful effects of these. In the spine, there is intravertebral space between vertebrae; there also has to be space between UR scapula or shoulder blade and UR first rib. In the same context there should be space between UR quadratus lumborum, UR lower back and UR last rib, the floating rib. When you do weighted squats you normally keep the weights on UR cervical spine. This weight acts in the downward direction and compress UR spine and the space between the structure mentioned above is going to get affected, causing an inferior pull on UR diaphragm which will be the cause of a Disc Bulge or a Slip Disc. Even if you don’t experience any of these conditions, you would have caused intervertebral space to become lesser, which is the first step towards injury. In order to decompress the spine we have to train the kinetic chain and create the necessary space through the body's connections. This can be seen in the video. You will see how to decompress UR Spine with a superior pull of the abdomen. Please note that there is a lot of intricate detailing which goes into this. So ensure you try this only under the guidance of a Human Biomechanics Specialist who has knowledge about this subject.
Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be…
5 Biggest Fitness & Workout Trends Of 2020
5 Biggest Fitness & Workout Trends Of 2020 Leandi van Zyl, CSCS Lead – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital Some fitness trends have more or less been around for a while with some innovation but the trends this year are fairly new. From workouts powered by technology to online fitness classes, the fitness trends this year are motivating and exciting at the same time! Here are 5 fitness trends for 2020. 1. Functional Training: Before the lockdown, many gyms had developed ways to train people to lift heavier weights, do more repetitions and burn lots of calories. However, recently there has been a shift towards doing the right exercises that improve everyday movement. Functional training helps strengthen you in specific areas that are weak and helps you move better and more efficiently. Functional training is also easier to do at home. The risk for injury is also lower in comparison to programmes that need heavy equipment. 2. At Home HIIT (High Intensity Interval Training) Workouts: A lot of people have been confined to their homes during recent months, and this has impacted what training looks like. Household items like chairs, water bottles, towels or backpacks have helped to serve as gym equipment for workouts at home. This will continue for the foreseeable future until it is safe for gyms to reopen. A good way to increase the intensity of UR home workouts is by doing high intensity interval training. This incorporates using time as a measurement of intensity. The exercise time in these workouts can range anywhere from 20 seconds to one minute with short rest intervals in-between exercises. These workouts are very effective if you have limited time to do a training session. 3. Yoga HIIT: Yoga has always been popular as an effective way of distressing while improving flexibility. Yoga High Intensity Interval Training uses dynamic yoga stretches in quick bursts to burn more calories while improving muscle length. These classes are done online and do not need any equipment, which makes it easy to do at home. 4. Virtual Cycling & Running: Virtual cycling and running has made it easy for endurance enthusiasts to train in the comfort of their home. It is as easy as hopping onto UR training cycle or treadmill and joining other friends and athletes in a virtual races or exercise sessions. There are many different tournaments and training sessions which can take UR endurance to the next level. The best thing about online racing is that you can compete against top athletes. 5. Technology-Led Training: Whether it is smart watches, fitness applications, GPS devices or heartrate monitors, technology is changing how we train! Technology is ever evolving and so is wearable technology and training programmes. Using the latest technology keeps you motivated and on track, to reach UR fitness goals. Smart watches help you see how much work you have put into UR training session. By looking at your heart rate and the amount of calories burned it is easy to see if you have to push more or less. There are multiple fitness applications that help people stay active during the lockdown. These applications show you what exercises to do and some can help monitor UR training sessions as well. However, these applications do not allow for individualized programmes and can increase the chances of sustaining an injury. What’s great about technology is that you are able to have online training sessions with qualified trainers in the comfort of UR home. This will make UR session more customized and a trainer can make sure you are doing all the exercises with the right techniques. During the lockdown staying active can be difficult but adding functional training, high intensity interval training, Yoga HIIT or virtual cycling or running to UR workout programme can keep you motivated and add some excitement to your routine. Using technology to monitor all the training you are doing is an effective way to know if you are improving. The best thing about technology is that you can take part in any training session without even stepping outside UR home!
5 Biggest Fitness & Workout Trends Of 2020 Leandi van Zyl, CSCS Lead – Sport Science (Strength & Conditioning) Sir…
Top 5 Techniques To Help Improve UR Body Posture
An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. Top 5 Techniques To Help Improve UR Body Posture Leandi van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. 1. Stretching and releasing of the chest muscle While moving around and working in your day-to-day life, the tendency is to slouch your upper back. This causes the chest muscles to become overly tight and which translates the shoulders forward. Releasing or stretching the chest muscles is very important and can help relieve tension in the upper back and neck. This is also an important stretch for fitness enthusiasts who tend to prefer push-ups and bench press to pulling exercises. As seen in the picture there are three different positions by which you can stretch your chest. Just raise your hands a bit higher each time. Each stretch should be held for at least 30 seconds and can be repeated 2 to 3 times. 2. Scapular strengthening exercise The forward bending posture of the upper body can also cause dysfunction in the upper back. Because of the tightness in the chest, the upper back muscles can get lengthened and weak. Here is an effective upper back exercise that can help correct this. Lying down on your stomach, make a ‘W’ with your arms. From this position straighten your arms. When returning to the W position, try squeezing both UR shoulder blades together. Do not arch UR lower back. You can do 10-15 repetitions and 2-3 sets. 3. Thoracic mobility Mobility is when joints and muscles can move freely without any restrictions. The movement of the Thoracic Spine (rib and chest area) that gets restricted from bad posture is extension and rotation. Extension is the ability to straighten the upper back and rotation is rotating your upper body without movement from your lumbar spine. The following mobility drill can help make the thoracic spine move better. The important aspect here is to eliminate lumbar spine movement. Keeping the knees together keeps the movement from the thoracic spine. During this mobility drill the goal is to open the chest up as much as you can. This can be done 10-15 times for 2-3 repetitions. To progress, you can add a light weight in the hand that is on top. 4. Upper Back stretch Poor posture, an injury or muscle overuse can usually be the cause of upper back pain. Though upper back pain is less common than lower back pain or neck pain, there are many causes for it. One of the causes may be deconditioning which means, you may not be using your muscles correctly. This could easily happen while sitting at UR desk for long hours in the wrong posture. Certain exercises can help strengthen your back and also help improve UR posture. Try this upper back stretch to help correct your posture and also ease pain. Keeping UR elbows bent, try to push down your upper body as far as possible. A stretch should come over UR upper body and triceps muscles. Hold for 20-30 seconds and repeat 2 to 3 times. 5. Pelvic Mobility The ideal position of our pelvic bone should be neutral. If we sit for long periods of time on the wrong chair, we tend to round our lower back or posterior tilt our pelvis which might cause pain in the lower back. The structures around the pelvis can get tight because of poor posture. This is why the first step to better pelvis posture is pelvic tilts. Once you are able to maintain a neutral pelvic you can start strengthening your core to be able to sustain the posture in a different position. A neutral pelvis is when the lumbar spine is slightly arched but not too much and the pelvis pushing forward or back. Our lumbar spine is made to be stable. This means that a structure is able to maintain a specific position despite forces being placed on it. In order to train lumbar stability we need to do a variety of core exercises. Pelvic Tilts The main idea is to move only your pelvic bone. Try keeping your hands on your hips to help with navigating your pelvis. The first movement would be to arch your lower back (pushing your buttocks out) and the second would be rounding your lower back (bringing your buttocks in). These exercises can be done 10 times for 2 to 3 sets. Bad posture can become a habit and cause some muscles to tighten up and others to lengthen and weaken. Releasing the chest muscles and upper trapezius muscles, strengthening your shoulder blade muscles, working on your thoracic mobility and neutral pelvis can help improve UR posture and reduce pain.
An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while…
Top 5 Basic Exercises Your Workout Needs
For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient. Knee Dominant Exercises Top 5 Basic Exercises Your Workout Needs Leandi Van Zyl (Lead- Sport Science / Strength & Conditioning) Sir HN Reliance Foundation Hospital For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient. Knee Dominant Exercises It is important to realize that the movement of this exercise comes from the knee and not the hips. The most basic of these is a squat. It was previously believed that the knee should not cross the toe; however this limits the range of motion of the movement. A better way to look at squats is by comparing the angle of the shin to the angle of the torso - these angles should always be parallel. Other knee dominant exercises include lunges, single leg squats and Bulgarian split squats. Hip Dominant Exercises These exercises are usually neglected due to its technical difficulty. A hip dominant exercises originates from the hip. A lot of people do not have the mobility in their hips or stability in their lower back to perform such exercises. This makes it a crucial movement pattern to add to your workout. It is important to focus on the movement first and then progress towards adding weights. Examples include hip thrust, deadlifts, Romanian deadlifts and good mornings. Upper body Pushing Exercises Here, the most common exercise is a push-up. This movement can take place in two directions - vertical and horizontal. An example of a vertical push is a shoulder press and a horizontal push is bench press. Upper Body Pulling Exercises Often neglected, upper body pulling exercises are important to keep appropriate muscle balance of the upper body. A lot of programmes only focus on pushing exercises and can lead to the anterior (front) muscles getting tight and causing other dysfunctions in the upper back. Like pushing exercises, pulling can be divided into vertical and horizontal. An example of a vertical pulling exercise is a pull-up and a horizontal pulling is a cable row exercise. Core Exercises Lastly, it is important to add core exercises into every programme. The core muscles not only consists of the ‘six pack muscles’ but also includes muscles from the torso, back and hips. The core translates force from the lower body to the upper body and is important in all our daily activities. Core exercises should include rotation, anti-rotation, strength and stability exercises. Adding these 5 exercises into your programme will allow your full body to move better. Always remember to work on the movement first and then progressively load it. For every knee dominant exercise add a hip dominant exercise and for every upper body pushing exercise add an upper body pulling exercise and round it off by adding a core exercise.
For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included…
Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy!
The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy! Eddie Stern The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic. Our body can normally handle and process general, everyday stress. However, when we have too much stress coming at us our body releases a steady stream of stress hormones which we are unable to process. So our body will store the stress in it rather than release it. This causes a number of signs and symptoms including: • Body pain • Irritability • Headaches • Digestive problems • Sleep difficulties • Difficulty concentrating • Difficulty with task completion • Nervousness • Depression Stress is also associated with several non-communicable and treatable diseases, such as heart disease, high blood pressure, diabetes, obesity, depression and digestive disorders. The stress response creates a condition of inflammation in the body and it is the excess inflammation in the body that is directly linked to these diseases. By lowering stress, we can lower inflammation. When the body is under the influence of inflammation the mind suffers at the same time. By lowering inflammation we can reduce the likelihood of these diseases, reverse poor health, and improve our energy, mental outlook, and emotional health. As my contribution towards building the mental & physical well-being of the police force, here’s an easy yoga programme created for the enforcement authorities and which can be practiced daily to experience better physical and mental health! The following sequence comprises of simple, traditional yoga asanas that are designed to down-regulate the stress response, and at the same time build strength, endurance, flexibility, and a calm, focused mind. 1. Standing Twist & Side Bend: This sequence of poses lengthens and stretches the spine, releasing tension and stress. It also begins to strengthen the core muscles without excess strain on the body. These can be done any time of the day when you are feeling stress or fatigue and need to freshen up the body and mind. 2. Opening Sequence: This set of poses is based on the Sun Salutations and stretches. It invigorates every part of the body. Each movement is done with deep, full, breathing. The entire length of the spine, legs, shoulders, and hips are stretched and strengthened. They can be repeated between six to twelve times each day. These postures provide endurance, cardiovascular support, and flexibility. 3. Standing Poses: These four standing poses begin to work a little deeper on hamstring and hip flexibility. The also increase the strength of the waist, and are traditionally said to stimulate the function of the digestive organs, and improve the elasticity of the lungs. 4. Closing Sequence: The last five poses are meditative positions. Bending forward (in the position known as yoga mudra) settles the mind, and stimulates prana in the belly. Bending back opens the lungs and is useful for managing asthma. Finally, sit straight and breathe ten times deeply in meditation. To conclude, lie down and do a gentle spinal twist to release UR spine, and then perform a complete body rest in savasana. This entire practice can be done in a time span of twenty to thirty minutes. It can be used as a daily practice, and also in conjunction with any other exercise routine you may be doing. The particular genius of yoga is the combining of deliberate, even breathing with every asana. Deep breathing in conjunction with asanas has a profound effect on the health of the body and mind, as well as the organizing mechanism which is our nervous system. The nervous system coordinates the messages that go from the body to the brain, and which are then processed through the mind. The nervous system also coordinates the input of information from the environment to the brain. By learning these tools that directly calm and balance our nervous system, we can learn how to effectively manage stress on a daily basis, and improve our health, state of mind, and effectiveness in the world.
The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and…