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5 Qualities of an Ideal Trainer
5 Qualities of an Ideal Trainer Look for a person who is qualified and has the right kind of certifications and experience. A person who is willing to listen and not someone who only stamps their authority on you – instructing you to do only this or that. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 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! 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 to do this. 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 and who understands your body and your moods.
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!
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.
Samantha Akkineni’s Motivation To Hit The Gym!
Exercise can change URLife. It’s not just about the physical changes you see. It’s about making feeling happy! When you exercise, happy hormones are released, and you automatically start to feel good. Even a simple activity like walking can boost UR mood. I’ve also noticed that when I miss my workout sessions, I get a little sad. Once you exercise regularly UR life will become more blissful, and you will soon start looking forward to UR workout sessions! Exercise is not only about slimming down or losing weight. It’s about getting fit and loving what you do to stay healthy. I’m incredibly passionate about working out, and I love it! You don’t have to do specific exercises to work out. You can find any activity that you enjoy doing, and it will be the same as working out. I started working out because I was very petite, and I wanted to look a little broader. The grass is always greener on the other side. When UR too small you want to look a little bigger. When UR a little healthy, you want to look a bit thin. That’s how it started, but then it made me feel very powerful and strong. For instance, you can play UR favourite music and dance to burn some calories. If you like the outdoors, choose to go for a hike or take your pet out for a run on the beach or in the park. The idea is to stay active! Once you exercise regularly, you will begin to feel the difference, and this will keep you motivated to continue with what you’re doing. If you’re new to exercising and working out in the gym, remember that hard work pays off! I always wanted to go to the gym and push a little harder and add another 2.5 kgs. Just keep going, and it won’t be long before you see some great results! I like to hit the gym as frequently as possible. I love working out because it makes me feel peppy and energetic. But at the same time, I don’t push myself over the edge. It’s also crucial for me to reward myself for the hard work I put in. So I make sure I do something that makes me feel great about myself. I don’t have any particular secret to staying fit. Besides being very consistent with my workouts, I eat only vegan foods and ensure I’m well hydrated. I also avoid junk food at all costs and opt only for balanced meals and healthy snacks. To keep boredom away, I make sure my workouts are varied. This also helps me stay excited about my workouts! Variety is vital to stay motivated to work out regularly. Working out makes me feel more confident and also provides me with a sense of contentment and achievement. It was the high of becoming stronger and stronger every day that keeps me going!
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.
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!
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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.
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.
Are You Training In Accordance To UR Biological Characteristics
A Snake wiggles, birds flap their wings sideways and fly, kangaroos hop and move, and dogs and other animals walk on 4's - they are quadrupeds. All of them move in accordance to their biological characteristics, you will never see a dog move like humans on their 2's or a bird move like a snake. Humans have a biological blueprint too, and that blueprint lies in their gait cycle which is walking, running and throwing mechanics. Millions of years of evolution have shown that when we evolved as a species from being a quadrupedal to bipedal, our movement also evolved where walking, running and throwing became our core activities. We are contralateral reciprocators which mean we move with opposite hands and legs moving together where our torso rotation propels us forward. We have a Sling Pattern where the body's anterior oblique slings and posterior oblique slings they coordinate for us to move in space. Your external, internal obliques and your adductors work together as anterior oblique slings and your gluteus maximus and latissimus dorsi work together as posterior oblique slings. When you train in accordance to UR biological characteristics you move efficiently, you live a pain-free life just like the animals in the wild. They don’t warm up or stretch before they pounce on their prey; they directly go for a kill. Your length tension relationship in your musculoskeletal system will always be balanced as it is your biological connection. Functional Patterns is the only system which has decoded the biological connections of your body. This concept is relatively new in India. Using this Biological blueprint of your gait cycle and throwing mechanics we have treated chronic scoliosis, ACL tears, frozen shoulder, rotator cuff and various other dysfunctions. Training in accordance to your biological characteristics is the way to move in space, in a three dimensional world. Dr Nikhil Lad, Human Biomechanics Specialist from Functional Patterns USA. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
5 Easy Ways To Up UR Metabolism And Burn Unwanted Calories!
You may try hard to lose weight and get fit but if you keep ignoring UR metabolism, chances are it isn’t going to help much. It’s true that those with higher metabolism naturally burn more calories. That doesn’t mean those with a lower metabolism have to be left behind. Let’s help you fire it up. Checklist 01 Try Interval Training If you have been working out for a long time, you’ll notice a plateau period after a point and UR weight just won’t budge! UR body and metabolism gets used to UR regular routine so it isn’t challenging anymore. You can change this by adding short bursts of high-intensity exercises in 30-second intervals. Jumpstart UR metabolism to keep burning calories throughout the day! 02 Drink Green Tea Green tea is widely known for its antioxidant properties. Studies show that catechins in green tea help boost metabolism. Not only do they help with digestion but also assist in fat oxidation and energy generation. It’s been found that drinking a cup of green tea 30 minutes after a meal helps rev up your metabolism 03 Eat Adequate Protein When you’re preparing a meal ensure UR reducing the amount of carbohydrates and adding quality protein to your plate. We prefer plant-based proteins but if you choose meat or seafood then keep a check on the quantity. Protein helps build muscle mass and improves metabolism by digesting and absorbing natural nutrients. Adding adequate protein also means that you will be fuller for longer and this will prevent you from consuming empty calories throughout the day. 04 Add Strength Training To UR Workouts Only focusing on cardio? Time to throw in some weights too! Strength training or weight training helps increase the muscle ratio in the body and breaks down fats. Muscle is metabolically more active than fats so increasing UR muscle mass directly helps improve UR metabolism. Burn unwanted calories for hours, even after UR workout! 05 Get Enough Sleep Sleep is the most crucial! You can’t expect UR body to burn calories if it doesn’t get enough recovery time. It’s important to get at least seven-eight hours of sleep every night. Sleep deprivation can slow down UR metabolism. Studies have shown that lack of sleep increases cravings and hunger. So, the next time you find yourself constantly reaching for something unhealthy, try adjusting your sleep pattern!
Gratitude To Our Healthcare Heroes: We Salute You!
Gratitude To Our Healthcare Heroes: We Salute You! The coronavirus (COVID-19) pandemic is causing turmoil all over the world and some of the people most affected are healthcare professionals – doctors, nurses and paramedics. So as a tribute to the services of our healthcare heroes, we have created a specially recorded video to express our gratitude to them for their dedication and commitment. We have also strived to impart the recommended advice via the beautiful Kuchipudi art form on how to stay safe and protected during this difficult period. Hope you all like it! This idea first came to us while watching the news. We were horrified to witness the insensitive behaviour and unpardonable attacks on doctors and healthcare workers in Delhi and Hyderabad. Instead of saluting them and thanking them for their selflessness, courage and tireless service – people were attacking them! A brainstorming session later, we had decided to create a dance piece as a tribute to the services of the healthcare heroes. But due to the lockdown, creating a new recording seemed next to impossible. The music from ‘Vaidyo Narayano Hari’ that was recorded six years ago came to our rescue. So we decided to utilise the music from this production (as it was easily available to us at this point in time) choreographed a new piece as a tribute, and recorded the dance at home. We believe that this is a time for all of us to stop and reflect on how we can contribute in our own way, and there is nothing more de-stressing than giving back to the community. So it would be good if we could all find ways to encourage and help our heroes at the frontline. It’s also important to disseminate accurate information at a time like this, keep positive and healthy, stay connected with family and friends and help in whatever way possible to fight this pandemic! Dancing helps you to enter a different world as you get totally engrossed in this physical activity that is a combination of graceful movements, rhythmic footwork and expressions! Moreover, you become one with the character you are portraying and try to concentrate on doing it with ease and élan, all of which works as a great stress buster. Kuchipudi is innately a very graceful dance form. Practicing it diligently makes one graceful in all one’s movements and enhances posture and gait, and thus character. Also, each mudra conveys various meanings. Natyashastra, the oldest treatise on dance describes single hand gestures/mudras and double hand gestures/mudras. Animal mudras are easy and fun, especially for young children. Even mudras showing aspects of nature like flowers, sun and moon can be performed effortlessly and when practiced together, is a great way to foster a bond with your children. Additionally, Kuchipudi helps in all-round development as it helps build self-confidence as one loses stage fear during performances. Students are enrolled from the age of six to learn the Kuchipudi dance form but a date or assurance regarding a Rangapravesam (debut on stage) is not provided. This is because it depends a lot on each individual child’s commitment, hard work and dedication. Furthermore, parents are advised not to push their child to do their Rangapravesam since a child should come to a level of proficiency to perform with finesse and be able to hold the attention of the audience. For children to gain experience, they are encouraged to participate in many group performances before their solo debut, given that like any art form, excellence in Kuchipudi comes with a lot of devotion, passion and hours and hours of practice. This art form engages every part of the body from head to toe, starting from the eyebrows/bruha bedhas, eyes/dhrishti bedhas, neck/greeva bedhas, shoulders, arms, hands, waist, core, legs and feet. Both the body and mind get a workout, as you also have to remember the dance sequences, mudras and posture, expressions, and make it all look effortless at the same time! So it’s a fantastic cardio routine which also requires immense coordination. Kuchipudi is one of the noted classical dance forms of India and originated in the village by the same name close to Vijayawada. The present dance form of Kuchipudi can be tracked back to the 16th century, although dance was popular as early as 2nd century BC as is evident through the sculptures at the Amaravati Stupa depicting group dances. Somewhere between the 14th and 17th century, Siddhendra Yogi, stylized the then rustic dance form and gave it a structure and framework. He imparted training only to male dancers, which was the custom at that time. Female roles were also played by men who were beautifully dressed and adorned as females. The ruler of Golconda Abul Hasan Tanesha was enthralled by a Kuchipudi performance during his visit to Machilipatnam and as a gesture of generosity gifted the village of Kuchipudi to the artistes. It was only in 1930 that Vedantam Lakshminarayana brought about a revolution and women were brought into Kuchipudi dance.
5 Common Mistakes We Make While Sitting & Working
5 Common Mistakes We Make While Sitting & Working Leandi Van Zyl (Lead - Sport Science / Strength & Conditioning) Sir HN Reliance Foundation Hospital 1.Forward chin position While working from home and at the office we tend to lean into our computers to see our screen better. This leads to tense neck muscles that can cause headaches and neck pain. 2.Rounded upper back position When working on our computers or sitting at our desks we tend to round our upper back because of a poor desk position. This leads to problems like tight pectoral/ chest muscles, stretched/ lengthened upper back muscles and an immobile thoracic spine. This posture can also lead to headaches or upper back pain. 3.Elbows higher or lower than the table and computer If your elbows are higher than the table it will cause UR shoulders to be elevated and tense the shoulder and neck muscles. If the table and laptop is lower than your elbows, UR neck and upper back will compensate for this. Both will cause headaches or pain in the neck and shoulders. 4.Posterior pelvic tilt/rounded lower back position A rounded lower back (posterior tilt) will lead to back pain and cause further dysfunction in the upper back region. This position also keeps the spine away from the back rest or the chair which serves as support for the back. 5.Leg position When UR legs stretch too far out it changes the position of the spine and pelvis and UR body moves away from the back rest. If UR feet are in the air or on the seat – it negatively impacts posture and can lead to upper and lower back pain. 5 Easy Steps to Improve Chair Posture 1.Keep the computer at eye level by elevating it on a stack of books or a box or elevating UR desk chair. Make sure head is in line with UR spine. 2.Keep UR upper back straight and leaning against the back rest of the chair 3.Your elbows should be in line with the keyboard and table; adjusting the chair and using a chair with arm rests can be helpful. 4.The best position for the lumbar spine while sitting is for the pelvis to be neutral. This means a slightly arched lower back. The spine should also be straight instead of leaning forward or back. The entire spine should be rested back against the back rest of the chair and the lower back should be slightly arched. 5.Feet should be positioned under the knees or slightly ahead of the knees, to ensure the back is resting against the back of the chair.