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…
Secrets To Stay Fit & Healthy During Quarantine
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During this quarantine period, everyone is baking amazing cakes and posting amazing food online which may just take you on a guilt trip once everything is back to normal. People need to understand that the quarantine period is not an excuse to suddenly eat whatever you’ve always wanted to. It’s also not an excuse to sit in front of the TV and watch Netflix! There are way many things you can do, even during this period. As far as baking cakes are concerned – go ahead and bake, but ensure you control what you put into UR system. We’re talking about a pandemic, so it’s something that could hit any of us at this point in time, but we have to try and protect ourselves as much as possible. I honestly believe that staying fit will help you stay protected! Food & Exercise Let’s talk about the food part first and then talk about the exercise aspect. I think food is very important. We need vitamins, minerals and the right kind of food to put into our system so that our system is protected. You don’t get vitamin D, vitamin C and all the important vitamins and minerals through cakes or pizzas! The thing I remember most, is the way my parents ate. They are in their 70’s and still go to office every single day of their lives and still move around. Our parents and grandparents used to eat in a certain way. They didn’t have options of pizza and cake, but just ate what was available. They cooked at home and knew exactly what is going into their food. They kept things very simple as there were no fancy recipes and ingredients. They had normal vegetables, dals, and rotis. So the first thing you need to do is to go back to being simple. Go back to what UR parents and grandparents ate and unfortunately, this does not include pizzas! If you don’t have anything better to do than cooking, make sure you cook something that is good for you. I think there are enough things you can make with healthy ingredients. For instance, take cauliflower. Today, it’s become the new pizza base. Any and everything you want today, is cauliflower! So basically, you can make good choices. You can also make healthy alternatives to every single thing. Coming to the topic of exercise and fitness, I’m not saying to go out there and run a marathon or workout for two hours nonstop. I’m saying spend 30 minutes of UR day moving. I read a quote which I really like and I think it’s amazing! It says if you come out of this pandemic not healthier or fitter, then it was never a lack of time. That was UR excuse. It’s always a lack of discipline! Fitness doesn’t necessarily mean going to the gym and lifting hundred kilos. Fitness means being active! Sometimes, just helping out in the house is good enough. During the SOHFIT 40 Day Challenge on our active recovery days, we get people to clean their house. I think it’s a very good workout and we also get to appreciate the work done by our house help. Interestingly, in rural India everyone just sits on their haunches and squat. They don’t have seats. Due to this exercise, none of them have knee issues or backache problems. They are all good at it because they keep doing it. For those who sit on their chairs the whole day, it could be quite difficult! I eat one meal in this position. Even though it could be my quickest meal ever, I try to eat at least one meal while squatting. What we can learn from this is that exercise is not only gymming – it is not only going crazy for 20 minutes! Exercise is any kind of movement that keeps you active. This is especially significant at a time like this when everyone is sitting at home on their chairs and not doing much with their lives. In such a scenario, the number of steps you take in a day is also going to go down and you are going to be less active. So you need to stretch every single day and need to do some kind of activity for at least 30-40 minutes a day. You also need to eat simple. Boost UR Immunity The right foods help to boost immunity and exercise helps to release the right hormones in UR body. A lack of equipment at home shouldn’t be a hindrance. UR body is more than enough. During the SOHFIT 40 Day Challenge, we give people bodyweight exercises to do. Exercising at home in a limited space and with limited equipment may not be everything you want, but trust me, when I say that you can enjoy working out at home too! I used to think that I won’t be able to live without a gym, but I’ve been working out in my living room for four weeks now and I’m enjoying it! Some people may get a high out of lifting heavy weights and if UR missing them, you can get creative about the same. I lift my son and squat. I also lift a chair and put it on my back. I even fill up a backpack with stuff to make it nice and heavy and then work out with it. Also, as you may not feel like going to the gym for quite some time in the short-term, you will need to work out at home and continue to take your health seriously. Once things ease out a bit, you can even get UR trainer to come to UR place for workout sessions. Online and virtual coaching is also a great option during this time. 5 Qualities Of An Ideal Trainer 1. Look for a person who is willing to listen and not someone who stamps their authority on you – instructing you to do only this or that. 2. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 3. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! 4. Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified for this. It’s vital to choose a trainer with good qualifications. 5. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So UR trainer needs to be someone you can communicate with. An important point to remember is that UR trainer does not need to touch you to show what’s working and what’s not. Exercises can be explained by the trainer showing you the movement. Just in case it’s really necessary for a trainer to touch you to convey something important – permission can be first sought to maintain a level of decency. Why The SOHFIT 40 Day Challenge Is Cool! I believe you can only get better and fitter if you combine food and workouts. One by itself is never going to work, so both needs to be combined. I like to keep things simple and thus have a structure in place as far as workouts are concerned. Every coach needs to know where they can push boundaries and push buttons and how they can gradually bring their ‘students’ up to a level where they can push them even more. From that perspective I like the challenge, because this is what we do in the challenge. Five coaches look after you every single day to make sure you are covered. We also try to find alternatives to everything; we ensure UR checking UR food and that your food is right. I also don’t believe in diets or following diets to get fit. We make you accountable not only to yourself but to UR community and group (as you are put on a WhatsApp group together). Additionally, we constantly cheer you on and motivate you which I feel is very important. The fact that UR friends have done something makes you want to try it out too. Even if we are stuck at home right now, it doesn’t change the fact that we are social animals and we work better when there is some social accountability involved in what we are doing! The fact that you have 30 other people on the group encouraging you, sharing their experiences, their workouts, how they did the workout, explaining their workout strategy and so on - is motivating enough for you to go ahead and give it a shot! This works much better than personal accountability and that’s why I like it! I feel there’s so much more to working out. Working out is one part of it. Being with your friends and sharing things that a lot of people don’t usually share – right from insecurities, what works for you, what doesn’t, what’s been happening, UR injuries and so on, are things you don’t generally share. I’m very proud of the SOHFIT 40 Day Challenge programme and I love it! I always wanted to help people and the purpose of this challenge is to help as many people as you possibly can, even if you can’t meet them in person. Most importantly, we want people to come out of this lockdown situation a lot healthier and a lot better to face the world – that’s the endeavor! Stay safe yes – but also stay sane, because staying at home constantly can have an impact on UR mental state as well. This challenge gives you something to do and a structure to look forward to. So hurry and book UR slot now! The last date for registrations for the fitness challenge is 16 March 2020 for the 20th April edition. Log onto: https://www.sohfit.com
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During…
A Quick Guide To Plyometric Exercises
Checklist 01 What Is Plyometrics? Plyometrics is a term used to describe exercises where you store elastic potential energy for a second and release it into kinetic energy that makes your muscles move. It entails a muscle reaching optimum force in the least amount of time. Plyometrics is used in a very efficient way to increase UR heart rate and it also works UR whole body. As children we used to hop, skip and jump anywhere and everywhere and as grown-ups we have to incorporate these same simple principles in our training programmes to be able to fully develop power. 02 Phases Of Plyometrics There are three phases of a plyometric exercise: First is the eccentric, which is the pre-stretch where the potential energy is stored. The second phase is the amortization phase, the pause between phase one and two. It is important to keep the amortization phase as short as possible so that the potential energy can be converted to kinetic energy. The last phase is the concentric phase where the movement happens. There are also three different modes of plyometrics: upper body, lower body and the trunk. 03 Important Guidelines Before taking part in a plyometric programme there are important guidelines to be followed in order to do these movements safely. Before taking part in any exercise programme, you should get an evaluation done to check if there are any current injuries or illnesses that might obstruct UR training. The most important thing before taking part in a plyometric training programme is technique. When landing, ensure that UR shoulders are in line with UR knees, so that your centre of gravity is over the base of support. When the technique is proper you can benefit from the exercises and prevent injuries. 04 The Role Of Strength & Balance A certain level of strength is necessary before taking part in a plyometric training programme. The recommendation is that you should be able to squat 1.5 times your body weight and you should be able to bench up to 1 to 1.5 of your body weight. Another important factor needed for plyometrics is balance. In order to properly execute bounding, skipping and jumping exercises, you should be able to balance. Here’s a simple way to test your balance – try to stand on one leg for 30 seconds without falling. 05 Precautions Special precaution should be taken if you are on the heavier side as it puts a lot more pressure on the joints which can cause an injury. Before taking part in a plyometric programme make sure the flooring is good. Concrete is not recommended for jumping, because it does not give the knees enough cushioning to absorb the shock from jumping. Also, ensure you are wearing the right footwear as this can help with absorbing the shocks. 06 Effectiveness Of Plyometrics What makes plyometrics so effective is its high intensity training, which means, it’s very good for weight loss and for improving explosive power. It can also serve as a variation in your training programme. It is important to start with the basics, such as skipping and then progress to the harder exercises such as box jumps and depth jumps. Make sure you get enough rest between sessions. Ideally 48 hours between sessions is recommended. 07 Best Plyometric Exercises That Can Be Done Anywhere Skipping is an effective way to increase your coordination and explosive power. Research suggests that if you skip for 15 minutes, it is as effective as running for half an hour. Squat jumps can be done anywhere, provided the floor is good for jumping. You should be able to do squats properly before taking part in this exercise. Make sure UR knees stay in line with UR hips, with UR rear pushed back. The landing is probably the most important part. Make sure when you land, you bend your knees and keep your shoulders in line with your knees. If you want to make this exercise more difficult, you can lift your knees up to your chest while jumping. Explosive push-ups are another way to produce power in your upper body. You should be able to do a push-up all the way to the ground before attempting the explosive push-up. Keep UR core activated and push yourself off the ground. If you want to increase the difficulty of this exercise, you can opt for clap push-ups. The use of medicine balls is an effective way to train for explosive power for the upper body and trunk. Side rotational medicine ball throws is an exercise that trains the lateral muscles of the core. In a squat position throw the ball by rotating only your upper body. Catch the ball in the same position and in the same movement and without stopping throw the ball back to the wall.
Checklist 01 What Is Plyometrics? Plyometrics is a term used to describe exercises where you store elastic potential energy for…