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Important Do’s & Don’ts While Weight-Lifting
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.
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.
Fab Exercises To Get Rid Of Flabby Thighs!
For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.
Lean Arm Workout For Women
Everyone has something they are self-conscious about! For some, it's their legs, for others their stomach and for some of us, it's our arms! Even though we try to foster body positivity, sometimes we stray from our fitness goals or dream body with our hectic schedules. It takes a lot of time and dedication for you to be able to smash UR fitness goals. It's going to take much more effort if you're continually distracted, but that doesn't mean you can't give working out a try! So, what are the best arm workouts for women you ask? Read on to know how you can make UR arms lean! If you've noticed women tend to pack a lot of fat around the tricep area, and it is one of the most common problems faced by women, as we don't consciously concentrate on push movement in our everyday life. Triceps are made of three parts: the long head, lateral head and the medial head. While exercising, we tend to push ourselves because we want to become a better version of ourselves. But at the same time, it's also essential to stay away from injuries, by being mindful of UR form, exercise and breathing technique! Working on the long head/length of UR arm provides maximum strength for UR triceps. Thumb Rules To Follow Before & After UR Workout Sessions ● To avoid injuries ● Stretch before you work out ● Stick to UR form ● Get the right technique ● Don't use momentum to work out ● Remember to cool down post workouts As I work out with compound exercises, I engage my triceps and biceps in two parts: ● Push day: Chest, shoulders and triceps (chest press or shoulder press) ● Pull day: Back and biceps (pull-ups or rowing workouts) It is more beneficial to work out UR arms with these exercises as the muscle is already warmed- up. I generally recommend women to focus more on the long head of the triceps, as opposed to lateral movements like the cable curl and cable push down. A single hand unilateral dumbbell extension • Place UR left hand on the right-side of UR rib cage • Now hold the dumbbell high with UR right hand and curl it over UR head by bringing the dumbbell behind UR neck •Make sure to maintain UR form, range of motion and UR breath This exercise helps you focus on the form of both UR arms individually, which also allows you to work on every part of UR tricep. A single dumbbell extension • Holding a single dumbbell with both UR hands • Slowly bring both ur arms up at the same time • Continue this exercise for 10 - 15 reps A single dumbbell extension is a compound exercise where the back and posterior part of UR body is stable, and all the concentration is on the long head of your triceps. Any workout that requires a shoulder flex and extends your arms beyond your head and pushes forward targets your long head triceps. The cable exercise gives you tension even when your triceps are engaged. Dumbbell kickback • Lie down on a bench • Keep UR lower back straight while you keep UR body horizontal to the ground • First raise UR shoulder and fix your elbows • The only movement from this point is UR elbow to the back and curl • Squeeze when you come up and move the dumbbell away from UR body; then come back down in a controlled manner • Whenever you contract your muscles, breathe out • Kickback majorly works on the lateral head of UR triceps UR arm placement is shorter with the close grip bench press or a diamond push-up on the ground, or a V bar pushdown exercise. The shorter the distance between UR hands, the better UR triceps are recruited. Tricep close grip dips ● Be seated on a ball and keep UR hands on both sides ● Stretch UR knees out while you keep UR legs flat on the ground ● Lift yourself completely off the ball and support your body with your feet and palms ● Keep UR shoulders turned back and core engaged ● Slowly lower UR body towards the ground and just as soon as you nearly touch the ground, push upwards and get back to UR starting position ● Be sure UR elbows are aiming backwards Diamond/triangle push-ups ● Get down on all fours and elevate yourself using UR arms, palms down like how you do in a push-up, but while you keep UR palms closer to each other making a diamond shape ● Keep UR back flat and control UR elbows from sliding to the side while UR lowering UR chest towards UR hands ● Right before UR chest touches the floor rise back up to the starting position and repeat Diamond push-up or triangular push-ups and close grip dips are the best finisher exercises for triceps. I like to do failure repetitions, and it is usually bodyweight exercises. Beginners can go for a bent knee triangular push-up. Those at advanced and intermittent levels can do a standard push-up with their toes landing on the ground. I personally try to push for training to failure as it is exhausting and leaves me without an ounce of energy! Instead of focusing on the number of reps or variations, it is even more beneficial to focus on UR form, breathing technique and posture as they are collectively significant, especially in arm training. It's also essential to get the right posture, maintain form and use the complete range of motion while performing the exercise. If you have a wrist injury, use a wrist band for support and avoid putting too much pressure or stress on UR injured wrist. Better yet, consult a physiotherapist before you exercise to avoid injuring yourself even further. I've often noticed that when people do overhead triceps extension, they don't do the full range straining their joint, not muscle. If you don't use the complete stretch and squeeze the muscle, it will cause an injury. Lastly, try to get the most out of every workout session by following the basic rules and foundation of exercise!
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
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
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Why Women Are Scared To Lift Weights
When you enter a gym, what do you see? Most women are generally busy doing cardio while the men stay crowded around the weights. This scenario is mainly due to a preconceived notion that weights are for men only and women should always be graceful and elegant and stay away from the bulky weights. Wonder why society has encouraged this kind of misogynist thinking. However, the truth is strength training is important for toning and also for that extra calorie burn. There are many other benefits of strength training and women should definitely not miss out on the same! Gender stereotypes tend to keep women away from weights, making them stick to cardio exercises and encourage the use of equipment such as the treadmill, elliptical and stationary bike. The gender stereotypes are encouraged by the extensive attention given to men’s sports and upholding of “male qualities” like competition, aggression and strength. Unfortunately, there is some sort of double standard with regard to women lifting weights - women are only expected to be toned and not have big muscles. The fear of looking MANLY with big built muscles keeps women miles away from the heavy weights. Women steer clear from lifting weights due to the fear of bulking up. According to experts, women need considerable many more hours of weightlifting than men, on a daily basis to really get bulky. Moreover, to become muscular there needs to be drastic diet changes as well. Strength training cannot make a woman bulk up so easily due to hormonal differences. Women have less testosterone; therefore, the body responds very differently to weightlifting. To actually bulk up like the way men do when they lift weights, women would need to consume excessive calories combined with an intensive weight training program. Nutritionist Advice Our Food Scientist Dr Lakshmi. K says “In a balanced and healthy diet, a woman consumes about 0.8gm/kg bodyweight protein. To work on muscle building and advance workouts, the protein intake should be gradually increased to 1gm – 1.4gm/kg body weight. Before taking the leap of faith, please contact your nutritionist as they can assess your health conditions (if any) and give you a customised diet that caters to your muscle-building needs. In general, increase the consumption of protein by adding an additional amount of 200gm in a week to your diet. If you are above 35yrs and are looking for strength and muscle training, your nutritionist will chart a diet based on your renal profile. The renal profile lets them know the creatinine levels and urea level in your body depending on which they will advise you on your protein intake.” Strength training makes you more energetic, helps you burn more calories and fat and also aids in preventing muscle loss due to aging. When you lift weights you not only improve your strength but also increase your basal metabolic and boost bone strength. In fact, weightlifting helps elderly people combat health issues such as hypertension, muscle loss and abnormal glucose tolerance as well. It also makes them independent. Expert Advice by Dr Rabindera Nath Mehrotra Endocrinologist Normal Hormone levels For Women & Men (Adults) Age Male (in ng/dl) Female (in ng/dl) 17 to 18 years 300-1,200 20-75 19 and older 240-950 8-60 There is no given testosterone level which helps in gaining muscle as such for women. With normal aging and lack of exercise anyone is bound to lose muscle mass. To maintain muscle mass one needs to have adequate calories/proteins- containing essential amino acids and exercise—resistance exercise. Doctors also measure an individual’s testosterone levels alongside Tanner staging; this is where the Tanner scale can monitor the visual growth of adolescents during puberty according to five stages rather than an individual’s specific age range. Benefits Of Resistance Training For Women Enhanced insulin sensitivity, decreased risk of diabetes, which is helpful for women with PCOD. Resistance training also helps women protect against osteoporosis and increases bone strength. Better muscle strength decreases the chances of fall and fracture. Better sleep/ lowers depression and anxiety levels Women don’t have much risk of bulking when compared to males. Resistance training helps women with improving their body shape. Start with sessions of 15 to 20 minutes twice weekly –gradually Lifting weights undoubtedly improves your physical appearance but along with this it also enhances UR confidence. It disciplines you and makes you positive. Strength training helps you believe you can take on challenges which in turn help you push yourself to set goals and achieve them! I believe weight training helps in all aspects of life. Ladies, don’t hold back, go ahead and lift those weights! Not only will you look better, but you’ll also acquire a sense of achievement! Don’t forget, your clothes will fit better too! Strong Women are Respected & UR stronger than U think.
Relation between Posture and Pain
Relation Between Posture & Pain Dr Nikhil Lad Human Biomechanics Specialist from Functional Patterns USA Posture indicates the length tension relationship in the musculoskeletal system. With postural body reading you get to know which muscle is short and tight and which muscle is long and weak. Both the extremities lead to dysfunctions and progress towards injury. Normally individuals who stretch without tensegrity or tension are hyper-flaccid, meaning their muscles are long and weak. Individuals who isolate and contract their muscles have short and tight muscles. There are various postural dysfunctions like a Forward Neck posture, Ant Pelvis shift with Posterior Ribcage shift. Or a Posterior pelvis shift with Anterior Ribcage shift extended Cervical and many more. A balance in the musculoskeletal is achieved by training in accordance to your biological connection of the body which is your gait cycle (walking, running and throwing). Lower back pain is one of the most common places of discomfort and injury amongst a large population. The lower back pain is normally caused due to: 1) Tight hip flexors 2) Weak core muscle called transverse abdominus which is the deepest core muscle located anterior to the spine the main function of which is to stabilize the spine. 3) Non efficient Engagement of your gluteus maximus while standing, walking and running. Your muscles have got to engage in the kinetic chain, not in isolation, as you don't isolate contractions while walking or engaging in any form of movement. We must put our efforts in conditioning our body through Muscular Integration of the Kinetic Chain as a system. All three pointers play an important role in Pain Management for lower back. The first point where tight hip Flexors can be released can give substantial relief for your lower back pain. With regard to Postural Corrective exercises to engage your kinetic chain to strengthen your back, you need to do it under guidance of a Human Biomechanics Specialist who understands the intricate details of this. To release the tight hip flexor for relief of lower back pain you need a hard tennis ball. Lie down on the points shown to you for 3-4 minutes letting the ball sink in. The ball has to press on the points shown. This will initially cause pain due to applying pressure to the trigger points or knots in the body. You will get substantial relief on your lower back muscles once the tight hip flexors are released. Ball images 1 You can do these releases around 3 times a week for 3-4 minutes. 5 1) Tensor fasciae latae – It is a very influential hip flexor which inserts on the upper two-third of the femur (thighbone) where the iliotibial band originates. It has direct influence on how the knees function. 2 Releasing this hip flexor will be crucial for building balance in the lumbo-pelvic region. People with lower back pain often get immediate relief after a few minutes of trigger point release. 2) Piriformis - This muscle acts as an external rotator of the hip. By releasing piriformis we aid the body in addressing the dysfunction of external hip Rotation. 3 3) Gluteus medius - This muscle tends to get overactive due to poor functioning of gluteus maximus, releasing this muscle will be crucial if you want to introduce the primary function of gluteus maximus and address the dysfunction of external rotation. 4 The trigger point pain will reduce over time and will give substantial relief to the lower back pain. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
Ultimate checklist before hitting the gym
We all know that exercise is important to lead a healthy life. But if you haven’t been exercising and have some pre-existing medical conditions then it’s best to get a check-up and health assessment done by a doctor to ensure it is safe for you to start exercising or begin a weight training programme. This applies to both, men and women. You may risk your health if you exercise with a pre-existing medical condition like coronary artery disease. When you get a full body check-up done, you basically understand how your overall physical condition is inside out and the dos and don'ts when you exercise accordingly. Your doctor may also advise a modified exercise programme for you. Having said that, a sedentary lifestyle is not at all good for your health, so exercise in most cases is safer. Some of the significant medical conditions that need to be checked before you begin a weight training programme are coronary artery disease, asthma, high blood pressure, obesity, some other respiratory ailment, osteoporosis, diabetes etc. Consult an expert on exercise for advice. A physician with training in sports medicine or exercise physiology would be ideal. All over the world over, the fitness industry is expanding in leaps and bounds as there are now many health-conscious and figure-conscious people. But though people have become much more aware about health, not everyone is aware of the importance of medical tests or blood tests before starting an exercise programme. Before beginning a weight training routine or any exercise regime, a blood test should definitely be considered! Here are three important reasons to opt for a blood test: 1) Helps to determine which kind of exercises will be best for you: Not all exercises are good for you keeping in mind UR current fitness levels and overall health. When you get a blood test done, your trainer will be aware of your health conditions and suggest the most appropriate exercises that will benefit you. 2) Helps support your fitness goals: An important aspect of your fitness programme is the nutritional supplementation. Your doctor will be able to guide you with regard to which fitness supplements you should and shouldn’t be taking. This will not only support your fitness regime but will also help you recover better and achieve your goals more efficiently. 3) Helps your trainer make realistic plans for you: For overall fitness, being at an optimal weight according to your body and lifestyle is important. It is vital for your trainer to be aware of your health. So depending on your body’s capacity and your physical health, an achievable fitness programme will be planned for you. This will help to keep you motivated and committed to your fitness goals.
Revealed: Health Secrets Of Living Water & Hydrogen
The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. Revealed: Health Secrets Of Living Water & Hydrogen Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) & Tessa Cash, NYC-based creative writer - www.tessacash.com The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. ‘Dancing with Water: The New Science of Water’ is an investigation into water’s liquid crystalline phase, a state in which water molecules create a repeating geometric pattern similar to the molecular organization that occurs in the construction of a solid quartz crystal. Although the molecules remain mobile, they appear to move together as a coherent ‘whole.’ This specific arrangement of molecules is referred to as full-spectrum living water. Full-spectrum living water is created and maintained via a series of elements that cultivate life-supporting frequencies – water that supports life at its fullest capacity. These include movement or turbulence, a gentle, structural energetic force, mineral ions, a period of stillness which provides the water with the opportunity to organise itself and lastly a frequency based input, most important of which is the resonance of the Earth. According to Dr. Gerald Pollack, professor of Bioengineering at the University of Washington, “liquid crystalline phase of water is intimately connected with the generation of life.” Much of the water in a healthy human body is in a liquid crystalline/structured state, which creates a solid platform for the instantaneous transfer of signals and other biological information. Healthy DNA is surrounded by structured water. As water loses its crystalline formation (a byproduct of age and disease), the integrity of the DNA is often compromised. I make a very concerted effort to ensure the water I consume is well and truly alive. QLife.com, along with WaterandWellness.com both, sites have solid information as to how to reinstate the liquid crystalline molecular phase into your water source, thus recreating full-spectrum living water. If you live in an area around the world where there is a plentiful source of naturally flowing spring water, then you’re at an advantageous optimum in terms of the quality of your water! However, as many of us dwell in inner city areas, access to this precious resource is cut off. Not to worry, this is where biohacking comes in very handy! A culmination of science and experimentation plus a few handy tools purchasable on these fabulous websites make it possible to recreate the state of naturally occurring living water. As stated by Albert Szent-Györgyi, the Nobel Prize-winning biochemist, hydrogen, rather than oxygen, is the fuel of life. When hydrogen is infused with oxygen, water is formed. Hydrogen is plentiful in the universe and is created on a daily basis by our body. It is the most fundamental antioxidant, as it is the smallest of the chemical elements and thus reaches every organ and every cell of the body. Hydrogen inhalation or ingesting molecular hydrogen assists the cells that make up our bodies fight oxidative stress as hydrogen has abundant antioxidant powers. From a therapeutic standpoint it also helps reduce inflammation, combats allergic reactions, prevents cell death, aids digestion, restores and repairs the nervous system and boosts energy metabolism. Studies indicate that molecular hydrogen supplementation infused with water to create hydrogen-rich water enhances performance in sports, leads to better recovery and across the board wellness. Drinking hydrogen-rich water prior to exercise helps to reduce blood lactate levels and aids and abets muscle function which can decrease during exercise. There are numerous methods in which to incorporate hydrogen into your daily wellness routine. Choosing one will depend on your lifestyle and preferences. Hydrogen inhalation devices produce regulated amounts of hydrogen gas, which saturates arterial blood, enters cell membranes and easily crosses the blood-brain barrier, providing benefits at the sub-cellular level. They can be used for up to an hour a day. These devices are costly but of course only require a one time, long-term investment purchase. Hydrogen can also be consumed via molecular hydrogen tablets which are handy if you happen to travel a lot and serve as more cost effective in the short-term. Delivery via inhalation is the most systemic as absorption through the nasal and sinus cavities travel straight to the lungs and bypasses the digestive system. However, oral consumption via tablets can improve digestion and clear up ailments within the digestive tract so each system has its benefits and contribution! There is a company that makes hydrogen bath tablets so you can pop these into a foot bath or bath tub apparatus and soak up the fantastic anti-inflammatory, soft tissue soothing, skin rehabilitating wonders. Incorporating all three absorption methods is what I would call a trifecta, as you'd be effectively be covering all bases! I personally like to use a combination of all methods to fulfill my daily molecular hydrogen intake. I have access to an inhaler device so I use it in conjunction with taking two tablets to reestablish the quality of life within the water in my body! It's also great to consume it orally, so it really helps with digestion and sort of anything that is needed internally. From a cost effective point of view, in comparisons to water filters and other purifying devices, molecular hydrogen is relatively inexpensive and has an array of added benefits that complement the prolific capabilities of living water. From my standpoint, any product that enriches your health is definitely worth the investment.
Top 5 Challenges Of Long-Term Athletic Development
All youth development sporting programmes have two objectives: to develop athletes to the best of their abilities and to develop children with a clear sense of the importance of physical activity for health and well-being. Here are some of the problems that limit physical activity participation today and can which can lead to unhealthy adults in the future. Top 5 Challenges Of Long-Term Athletic Development Leandi Van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital All youth development sporting programmes have two objectives: to develop athletes to the best of their abilities and to develop children with a clear sense of the importance of physical activity for health and well-being. Here are some of the problems that limit physical activity participation today and can which can lead to unhealthy adults in the future. Physical inactivity: Research shows that children are becoming less active in recent years. This is particularly true in India as children have less time to play because of increased demands of school work. Inactivity is fueled by the increase in watching television and playing online games, poor nutrition, and sharp decrease in active transportation to get to school, poor sleeping habits and a reduction in physical education classes. These factors not only influence younger athlete’s performance later on, it also influences general health and well-being of young children. Obesity/overweight youth: Obesity in children has seen a sharp rise in recent years. Getting children who are overweight into an exercise routine should be done with caution and proper progression. Underuse injuries are common among obese and overweight youth. This is due to the lack of postural and neural muscular control, inadequate overall body strength and reduced motor control development. There is a greater risk for overweight and obese children to get injured from participating in sport. A programme that includes light low impact conditioning activities should be done before progressing to sport. Early sport specialization: This is when young athletes are limited to only one sport, year round. Early specialization is usually preferred for sports such as gymnastics because of the demands of the sport and the average age of professionals. However, research suggests that such athletes should also engage in a well-rounded strength and conditioning programme in order to develop overall qualities that could prevent injuries. Athletes who specialize early are at a big risk of overtraining, overuse injuries and burnout. Overtraining is when an athlete trains and participates in sport without adequate rest and recovery. Overtraining can lead to overuse injuries. Research suggests that athletes should take part in multiple sports instead of specializing only in one. This has been shown to be very beneficial in the child’s overall development of athletic qualities. Training workloads of youth: Coaches and sports medicine professionals tend to train young athletes like they are little adults. This causes coaches to over train young athletes leading to injuries and burnout. Coaches should allow for sufficient rest, recovery, adaptation to training and growth, otherwise it can negatively affect a young athlete’s health. The main focus of any programme with young athletes should be on quality and not quantity. Another aspect that impacts training loads is pressure from the coaches and parents. Young athletes feel pressurized to participate in as many competitions as possible and if they can’t participate or don’t perform they feel like a failure. It is important for coaches and parents to be educated themselves about the negative effects of high training workloads and unrealistic expectations on young athletes. If young athletes are pushed too hard, without adequate recovery and without appropriate intrinsic goals they might end up resenting the sport and stop participating in physical activity altogether. Current physical education scenario in schools: In schools that have physical education it is not customized to the individual child’s needs. Many children who are not active, struggle to keep up with the group and this can have negative effects on their self-esteem and relationship with physical activity. Additionally, many physical education teachers are not trained properly and they do not understand how to holistically train young people. It is very important for physical education teachers to be educated on the physiological and psychosocial aspects involved in physical activity in young developing children. Young athletes can be fragile and need to be nurtured with the utmost care. The main goal of physical activity for younger athletes is to develop a sense of lifelong physical activity participation. This is only achieved through making sport participation and training fun without overtaxing their body. The role of the coach and parent is equally important in developing a sense of enjoyment through sport!
5 Easy Household Chores That Help You Burn Major Calories
5 Easy Household Chores That Help You Burn Major Calories Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer 1) Sweeping the house is a very common and practical life activity most of us regularly do. The good news is you can burn a good amount of calories with this action. Sweeping for just 10 minutes can help you burn around 37 to 40 calories. This activity requires bending, standing and movement of UR upper body due to the moving of UR hand muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. It also involves your mid-section muscles. Sweeping helps to improve UR balance and works on UR core. When you rotate your spine during sweeping, it works on your internal major muscles known as quads, including your rectus femoris, the vastus lateralis, the vastus medialis, the vastus intermedius and so on. The whole idea is to move your body with this activity and though there is no particular way to do this, you need to ensure that you don’t put too much stress on one side. Use both your hands and both your legs while sweeping. 2) Making beds in the morning and at night also help to burn calories. This is because you need to fold the bed sheets and reopen it, depending on how many beds you have in the house. If you don’t have many beds to make, you can fold bed sheets instead. Ensure you continue with this activity for at least 10 minutes to burn 23 calories. When you do this chore, there is the involvement of your upper and lower back muscles including the muscles known as trapezius, rhomboid major, levator scapulae thoracic spine, cervical, vertebrae as well as the supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Making the bed also works your arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor. 3) Ironing if you’ve noticed takes a lot of patience and has to be done while you stand. This slow-paced activity is a full upper body workout as it works your shoulders, arms and back. So gather all UR unironed of wrinkled clothes and continue ironing them for at least 20 minutes to burn 50 calories. Ironing requires you to stand. This means 50% of your entire lower body and entire mid-section’s major muscles are involved to do this activity. The muscles engaged during ironing are the lower gluteus maximus, gluteus medius and gluteus rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius, semimembranosus, semitendinosus, biceps femoris, soleus and gastrocnemius. When you iron clothes UR abdominal and midsection muscles are engaged. You also work your shoulders and arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, and anterior flexor and posterior extensor. 4) Mopping is a household task that can help you exercise without wasting your time. So if you’re finding it difficult to take the time out for working out – consider your mop as a piece of equipment for exercise. This mundane chore can help you burn 42 calories in 20 minutes. The muscles involved for this activity includes the biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. You also work your midsection muscles while mopping. This activity not only helps to improve UR strength, it even works on your core. While mopping you rotate your spine so it works on your internal major muscles including your pelvic floor muscles, oblique muscles, abdominal muscles, sacrospinalis group of muscles, diaphragm and the muscles known as lower rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, semimembranosus, semitendinosus, biceps femoris soleus and gastrocnemius. Depending on the way you choose do this activity, mopping requires a lot of sitting or bending. You can either do mopping standing while moving your hands with the mop from left to right or vice versa, or you can get down on the floor and squat in the Indian toilet position with a mopping cloth in your hand and adopt a left to right hand movement to clean the floor. Either way, you engage many of your muscles with this household chore. 5) Washing dishes can be a good way to unwind and exercise too. So the next time your maid doesn’t turn up – don’t complain but just head to the sink happily and start washing up! This activity will not only help you get your kitchen in order but will also help you lose weight. You can expect to burn 26 calories with 10 minutes of standing at your kitchen sink cleaning utensils. This activity requires the engagement of your upper and lower back muscles which includes the trapezius muscle, rhomboid major, levator scapulae thoracic spine , cervical, vertebrae as well as supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Dish washing also engages the muscles of your upper arms and forearms which include the biceps brachii or simply biceps, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor.