FITNESS AS A LIFESTYLE

FITNESS is not about being better than someone else ; it's about being better than  to be .

There are no short cuts in fitness . It involves  a lot of hardwork, discipline  and dedication  as well . It doesn't mean having big muscles ; it means being flexible , agile and active . it can be defined in many parts .

 

FIRSTLY , you need to respect your body . only then will you have the zeal to maintain it.

SECONDLY , you need to eat healthy . And follow your fitness routine . 

   BENEFITS OF A FITNESS LIFESTYLE      

*  controls body weight .
*  increases energy level .
*  lighten up your mood.
*  promote better sleep .
*  understanding yourself better.
    and many others .

 HOW TO START A HEALTHY LIFESTYLE :

1.  Early to bed and early to rise.

2.  Drink at least 2-3 glass water .

3.  Stretch your body for a while .

4.  Morning walk can be a better option,                    you will fell energized for the whole day.

5.  Add fruits and vegetables to your diet.

6.  Set boundaries and stick to it.

7.  Make a (what to do) list. It will eliminate             stress from your mind.

8.  Focus on self care.

9.  Break your meal to 4-5 times .

10. Try to limit your time which you spend on           social media platform.

11. Say no to junk foods.

12. Get enough sleep .

Time means a lot to me because, you see, I, too, am also a learner and am often lost in the joy of forever developing and simplifying. If you love life, don’t waste time, for time is what life is made up of.

 Bruce Lee

Fitness is not about being better than someone else... It's about being better than you used to be.

Read more at: https://www.brainyquote.com/topics/fitness

Fitness is not about being better than someone else... It's about being better than you used to be.
Read more at: https://www.brainyquote.com/topics/fitness

Fitness is not about being better than someone else... It's about being better than you used to be.
Read more at: https://www.brainyquote.com/topics/fitness

Fitness is not about being better than someone else... It's about being better than you used to be.
Read more at: https://www.brainyquote.com/topics/fitness

ROUTINES IN FITNESS 3

                    POWERLIFTING           

Power lifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, deadlifts.
     The roots of power lifting are found in traditions of strength training stretching back as far as ancient Greek and Roman times . Equipped lifters compete separately from raw lifters. Equipped lifters will wear a squat suit, knee wraps, a bench shirt, and a dead lift suit. These four things are what separate equipped lifters and raw lifters. A squat suit is made of an elastic-like material, and a single-ply polyester layer. This allows a competitor to spring out of the bottom of a squat (called "pop out of the hole" in Power lifting circles) by maintaining rigidity, keeping him or her upright and encouraging their hips to remain parallel with the floor. This allows lifters to lift more weight than would normally be possible without the suit.




           CYCLING                                             
          

Cycling for health and fitness

It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:

• Low impact – it causes less strain and injuries than most other forms of exercise.
• A good muscle workout – cycling uses all of the major muscle groups as you pedal.
• Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.
• Good for strength and stamina – cycling increases stamina, strength and aerobic fitness.
• As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
• A fun way to get fit – the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.
• Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.

Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.




           RUNNING              

SOME OF IT'S BENEFITS :

• Overall mental health. Runners are happy people. 
• Strengthens your lungs. Runners have increased lung capacity from logging mile after mile. 
• Helps prevent high blood pressure. 
• Strengthens immune system. 
• Weight control. 
• Physically strong legs. 
• Relieves stress. 
• Increased bone density.                                                            
  In a new study by scientists at Glasgow Caledonia University, more than 8000 runners registered with Parkrun and Strava were quizzed on aspects of health and well being . The study was looking at the effect regular running had on well being , using the Oxford Happiness Scale.
  The runners survey scored 4.4 on the Oxford Happiness Scale, which is above the average score of 4 for the general population. 89% of runners said that running regularly made them happier, as well as having a positive impact on their mental health and body image.
  Yet scientists also found the sense of community runners feel, both in attending social Park runs , and sharing their achievements on apps such as Strava also comes into it. 83% of runners quizzed found that using the app made them feel more motivated, whilst 53% said attending regular Park runs had a positive impact on their social life.
  
  
  
  EFFECTS OF THE PHYSICAL MOVEMENT ON THE BODY                         
  
  
  Exercise builds and strengthens muscles, which can protect the bones from injury, and support and protect joints affected by arthritis. Strong muscles also give stability and improve balance and coordination. Exercise also improves blood supply to the muscles and increases their capacity to use oxygen. 
  
  
  
  Following a daily movement program can improve children's physical development levels and has the potential to boost their chances in the classroom, researchers from Lough borough University have found.
  Academics from the University's School of Sport, Exercise and Health Sciences have been working with two schools and more than 40 Foundation Stage children in a year-long study.
  They found that those who took part in a daily movement program for one academic year showed greater improvements in throwing/catching, balance and manual dexterity compared to those not taking part in the program.
  The participating children also improved their overall levels of physical development from the 32nd percentile to the 50th (an improvement of approximately 18 percentile points) bringing them back in line with scores for children of the same age established in 2007.
  A child's physical development level impacts their ability to complete simple tasks such as sitting still, holding a pencil, putting on their shoes, and reading -- all skills essential for school.
  Tests carried out by the team in 2016 found a larger number than previously estimated were starting school with lower than desirable levels of physical development, with almost 30% of children presenting with symptoms typically associated with dyslexia, developmental coordination disorder (dyspraxia), and ADHD.
  To try and redress this decline in pupils' physical development Lough borough's Dr Rebeca Duncombe and Professor Pat Preedy created 'Movement for Learning'.
  The daily program gives children opportunities to move, improve fine and gross motor skills and inhibit primitive reflexes (baby reflexes that should no longer be present). Activities include throwing, catching, balancing, drawing large letters in the air, articulating sounds and skipping.
  To assess the effectiveness of the program the team recruited children from two schools, with some doing the daily Movement for Learning exercises and others not.
  "The results show a definite improvement for those children that took part in the Movement for Learning program," explains Dr Duncombe. "We know that there is a link between physical development and achievement in the classroom so the findings of this research are especially important. We are hopeful that, as a result of this project, we will be able to help reverse the recent decline in physical readiness for school and for learning."
  Professor Pat Preedy added: "Changes in our modern world mean that many children are moving less and are not developing the physical skills that they need for learning. It has been most rewarding to see how a short, daily program can help children to get back on track for learning."
  Fifty other schools are currently following the Movement for Learning program and are due to provide feedback after the summer. The team plan to make the program freely available for all schools by 2018.

  ---

  
  Story Source:
  Materials provided by Lough borough University. Note: Content may be edited for style and length.
  
  

routines in fitness 2

                                     PILATES:

                                   Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance. Pilates is named for

                     Health benefits of Pilates

• improved flexibility
• increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
• balanced muscular strength on both sides of your body
• enhanced muscular control of your back and limbs
• improved stabilization of your spine
• improved posture
• rehabilitation or prevention of injuries related to muscle imbalances
• improved physical coordination and balance
• relaxation of your shoulders, neck and upper back
• safe rehabilitation of joint and spinal injuries
• prevention of musculoskeletal injuries
• increased lung capacity and circulation through deep breathing
• improved concentration
• increased body awareness
• stress management and relaxation.
  
  
  VIA WOMENSHEALTHMAG.CO.UK 
  
  
  
  
      CIRCUIT TRAINING:                          
  
  
  
  

  

  
  

  
  

  
  

  
  

  Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building or muscular endurance. Circuit training is the ideal way to go if you want to loose fat while maintaining or even increasing you muscle size and strength. Circuit training usually involves machines, but can be carried out with dumbbells, barbells, balls or body weight exercises.
  
  
  AEROBICS                      
  
  
  
  
  
  Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor (fitness professional), although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises.
  
  
  
  
  
  STRENGTH TRAINING      
  
  
  * BODY-WEIGHT EXERCISES
  *WEIGHT TRAINING
  
  
  
  
  Strength training is generally divided in two parts .Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
  
  
  
  
  
  
  
  
  
  
  
  
  
   SPRINTING                
  
  
  
  
  
  Sprinting is running over a short distance in a limited period of time. It is used in many sports that incorporate running, typically as a way of quickly reaching a target or goal .Sprint training includes various running workouts, targeting acceleration, speed development, speed endurance, special endurance, and tempo endurance. Additionally, athletes perform intense strength training workouts, as well as plyometric or jumping workouts. Collectively, these training methods produce qualities which allow athletes to be stronger, more powerful, in hopes of ultimately running faster.
  
  
  
  
  SWIMMING                                                               
  
  
  
  
  
  Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body. builds endurance, muscle strength and cardiovascular fitness. helps maintain a healthy weight, healthy heart and lungs.
  
  

  Health benefits of swimming

  Swimming is a great workout because you need to move your whole body against the resistance of the water.
  
  Swimming is a good all-round activity because it:
• keeps your heart rate up but takes some of the impact stress off your body
• builds endurance, muscle strength and cardiovascular fitness
• helps maintain a healthy weight, healthy heart and lungs
• tones muscles and builds strength
• provides an all-over body workout, as nearly all of your muscles are used during swimming.
• being a relaxing and peaceful form of exercise
• alleviating stress
• improving coordination, balance and posture
• improving flexibility
• providing good low-impact therapy for some injuries and conditions

how to get into a fitness routine

               

                                        ROUTINE IN FITNESS 

It's never too late to realize or accomplish your fitness goals. fitness is all about improving yourselves whether in physical or in mental state .

:) firstly ask yourself   what are your goals

:) find a specific routine for that

:) As you get started there is an opportunity finding the people of common interests . It will help you a lot

:) it would definitely help you to overcome your laziness. 

HOW MUCH OF TIME YOU CAN GIVE 

simply depends on your lifestyle . Try to give at least 30-45 min every single day. 

you can 

GO TO GYM  

OR CAN DO HOME WORKOUT

DON'T WORRY IF YOU ARE NOT HAVING MUCH MONEY TO PAY THE HUGE GYM FEES OR NO TIME TO VISIT THERE . 

PRACTICE DOING SIMPLE STRETCHES . AND SIMPLY ADD FEW BODY-WEIGHT MOVEMENTS OR YOU CAN BUY WEIGHTS . 

YOU CAN JOG OR RUN IF YOU CAN , BUT DON'T WORRY IF YOU FIND THAT HARD TO DO OR ANY OTHER ISSUES .

SOME IMPORTANT STRETCHING EXERCISES 

• Neck flexion 
• Latissimus dorsi stretch 
• Tricep stretch
• shoulder rotator cuff stretch 
• pectoral stretch
• Suparaspinatus stretch
• lateral flexion
• hip flexor
• abductor stretch
• pelvic and quad stretch
• forward bends

      etc depending on your fitness levels . You can easily find YouTube tutorials on           the  stretches .   Increased flexibility and joint range of motion: Flexible muscles can improve your  daily performance. ...

 

• Improved circulation
• Better posture
• Stress relief:
• Enhanced coordination and many others benifits

                     YOGA  AND MEDITATION .....

Yoga is a group of physical, mental, and spiritual practices or disciplines . An activity that increases your flexibility, strengthens your muscles, centers your thoughts, and relaxes and calms you.     

   Dozens of yoga types are practiced worldwide, but there isn't space here to review all of them, so I will limit my comments to Hatha , Kundalini , Bikram , and Ashtanga yoga, the four most popular types  .  

  Yoga asanas (postures or poses) help condition your body. There are thousands of yoga poses, and in Sanskrit, these poses are called kriyas (actions), mudras (seals), and bandhas (locks). A kriya focuses on the effort necessary to move energy up and down the spine; yoga mudra is a gesture or movement to hold energy or concentrate awareness; and a bandha uses the technique of holding muscular contractions to focus awareness.   

Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

           

What's balanced diet all about

Diet that contains all the components in the optimum proportions and quantity required for maintaining the body in perfect state of health,activity and development.

  The amount of each substance required depends on age , sex , occupations etc

**Carbohydrates
- are the main energy producers or fuel
  substances in our body.
- 1.0 g gives 4kcal energy.
- Excess of carbs in food is changed
into fat , through the process of  
lipogenesis.
- Cereals,sugarcane,milk, etc are some
Sources of carbs

**Lipids
- are stored source of energy.
- to provide the resistive layer in
human bodies , fats are stored behind
the skin.
- they are of two types
     Simple (eg. Fat and oil)
     Compound (eg. Lecithin , glycolipid)
- oxidation of 1g fat yields 9.3 k cal
energy.
- stored fat is used as fuel when
glucose is not available.
- lipase enzyme digest fat and break it
into fatty acids and glycerol.

2 types of fatty acid are:
1) Saturated
2) Unsaturated

Excess of saturated fats in diet may lead to heart attack as they increase blood cholesterol .

**Proteins
- role is to grow , develop and repair
the body.
- they are polymers of amino acids.
2 types of Amino acids are :
1) essential can not synthesized in the
  body and must be taken from outside .
  (Eg.lysine,methionine,valine,tryptophan
etc)
2) non - essential synthesized in the
  body and do not need to be taken from
  outside.
( eg. alanine,arginine, glutamine,proline etc.)
- main sources are soybean , milk ,
   lentils , etc
  

We need to take Minerals and Vitamins too for the development of tissue formation , controlling metabolism ,body functioning etc.

Getting started to fitness

Obesity is the biggest problem the world is facing today .
Half of the population is obsessed today . Due to this they are facing many diseases .
How can we stay fit in such a busy lifestyle ?

Answer is simple just give few minutes to your body . Join a gym , if you are not getting that much of time ; you can do yoga , Pilates ,Zumba, or any other aerobic activities .
The best exercise you can do is jogging and if you are able to run that's best for the body . (Running is considered as the king of all exercises by Bruce Lee).
Skipping is also a great exercise .
Certain exercises can also be done in home whether body weight or by using a pair of dumbbells .

What should be a perfect diet:

You need 60% of carbs , 25% fats , 15% protein to be consumed in a day ( for normal people) . A wide range of fruits and vegetables must be in your diet so you could be able to get vitamins and minerals . Water is also necessary . You need to consume 2.5 liters of daily basis .
You need to avoid junk food and other oily snacks.