Fitnesolution

 
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fitness expert Delhi

Bollywood dance workout

Posted by kiran.sawhney@gmail.com on June 15, 2014 at 4:15 AM

5 minutes a day to flat abs

Posted by kiran.sawhney@gmail.com on June 15, 2014 at 12:55 AM



Aerial Silk

Posted by kiran.sawhney@gmail.com on June 14, 2014 at 11:35 AM



Doonya workout video

Posted by kiran.sawhney@gmail.com on June 14, 2014 at 11:05 AM

Exercise for strong and ribbed legs.

Posted by kiran.sawhney@gmail.com on June 14, 2014 at 12:35 AM

 For strong and ribbed legs, on must do running, skipping, hopping, jumping swimming, kickboxing. All this targets the longer muscles of legs. Besides this one can use special equipments for strengthening, sculpting, toning and stretching. Leg raises done with machines or with a partner is also a good exercise for strong legs. Nothing beats squats, lunges and calf raises when you exercise against your own body resistance. In these exercises, technique is very important. These must be done after learning the right technique from a qualified trainer. The trainer is able to correct your posture and work on your body alignment. You can use resistance bands or ankle weights to tone up your legs. The exercises can also be done on a swiss ball. For stretching the legs yourself, thera band is very useful. Here I am stating few very useful exercises for legs and the right way to do them.

1. Squat and Lunges- Keep the back straight. Make sure that the angle of knee flexion is not more than 90 degree as that tends to injure the knee. In Lunges, go straight down. The back heel should be up throughout. You can make squats and lunges more challenging by doing them on unstable surface like a Bosu. If your back hurts while doing a squat, keep a gym ball behind your back and place it against the wall. Then do the same. Slowly increase the repetitions and sets every day. Another excellent equipment to do squats and lunges is a ramp. It is a inclined surface which really targets your rear muscles like calves, hips and hamstrings a lot.

2. Calf raises- Stand on a raised platform. This can be a bench or even a thick book. To add more resistance, you can hold weights- either dumbbells or barbells. Lift the heels up and go down. It is very good calf exercise.

3. Side leg abduction- It works on abductors or the sides of the thigh. You can choose to do it side lying on a mat, or a bench or a surface like gym ball. You can even wear leg weights while doing it.

4. There are resistance bands that can be died to your legs to work on abductors and adductors. Thera bands specially help you to stretch the muscles of your legs. It is very important to stretch both quadriceps and hamstrings after activities like running, jogging, swimming and cycling 

4 mistakes that can ruin your fitness effort.

Posted by kiran.sawhney@gmail.com on June 14, 2014 at 12:25 AM

 1. No Cross training We all know people who say that for years they have been walking regularly without fail. They do this everyday. Yet, they do not get their desired result. There are others, who go and do gym regularly. Everyday they run on treadmill, do cross trainer or stationary bike. Yet, they have been able not shed any weight. You also know your own trainer, who trains you everyday for aerobics and yet is fat herself. What are these people doing wrong? They are not cross training. Just as we do not eat exactly the same food everyday, just as we know that balanced diet comprises of variety of things. Each one has its own importance. Similarly, you are not supposed to do the same workout everyday. In this scenario, the body gets accustomed to a workout. When the mind is bored, the body has already been bored. It has stopped benefiting from a particular regime. So change. Cross train. Do different things on different days. There is so much you can do. Play your favorite sport. Join aerobics, or a Bollywood based workout like Doonya, do bootcamp, aqua aerobics, go for swim or biking, do yoga or pilates. Nowadays, innovative trainers even combine two or three forms of workouts and come up with interesting and effective workout plans. Look for a trainer who can offer you a variety and keeps you motivated.

2. Input is more than output Getting fit, shedding weight is no rocket science. We all know that to shed weight the output should be more than the input. If you consume the same or rather more calories what you have burnt, how can you ever loose even a kilo. Maybe you end up gaining weight. Walking for an hour does not entitle you to a cup of ice cream or a burger or a pizza. I never tell my clients to crash diet. What I say, is eat sensibly. Eat balanced, wholesome and nutritious meals instead of junk and dense in calories food.

3. Wrong technique, wrong posture, copying from videos and self - help. Every field has and expert and we take their help to do a specific job. Then when it comes to your own body and health, why not rely on experts and qualified fitness professionals, who can customize and design your workout plans to suit your individual needs based on your fitness goals, medical history, your interests, body type etc. Do exercises under careful supervision and guidance. The trainer not only motivates you but also corrects your form and posture. Slight modification in the technique can make a world of a difference. Same exercise that can benefit you, can also injure you if it is done incorrectly. You may just copy a move from a video or seeing someone else do it but if you breathe wrong, do not keep spine aligned or check how you are shifting your weight, etc. you may end up harming yourself. What may be right for your friend or partner may not be suit you. A trainer will change and modify according to your needs.

4. Overdoing In your enthusiasm to get quick fixes and fast result, you should not overdo anything. Straining, overdoing, not getting enough rest is not good for your body. Balance is important. Too much, too fast, too soon is the surest path that leads to injury. You have to get adequate rest, eat correct, exercise correct to get your desired results.

How to choose workout shoes

Posted by kiran.sawhney@gmail.com on June 12, 2014 at 1:35 PM

When we talk about injuries, shoes have considerable importance. Why otherwise, would we wear different shoes for different activities. Tennis shoes, Cricket shoes, dance shoes, jazz shoes, running shoes, aerobic shoes, cross training shoes, we have so many different shoes. What is the difference and why do we need so many shoes? How does right workout shoe help in preventing injury? During a good workout, we have impact on our joints- ankles, knees, spine etc. Hence, besides working out on the right surface, we must wear shoes which provide us ample cushioning. These shoes should be light weight and breathable. They should also provide good arch support. In aerobics or studio workout, unlike running, we have lateral movement. Here chances of twisting the ankle are high. Hence, these shoes should also have ankle support. Achilles tendon is the thickest tendon of the human body. It is in ankle and is very prone to injury. To avoid that, choose shoes with good ankle support. When we talk about cushioning, choose shoe with good fore foot cushioning as well as the heel. Yet the shoe should be flexible. Sometimes, it is a good idea to consult a podiatrist (foot doctor), who can asses your posture and alignment. We all have some kind of imbalance. Our feet might be over pronated or over supinated. To fix these, they recommend, special customized shoes. Big companies these days do offer to customize your shoes as per your needs. Good studios have special spring wooden sports flooring. These are expensive. The studio owners expect that you bring your clean studio shoes inside, which carry no dust particles that can scratch their wooden floors. Good sports brands also have scratch proof soles with good grip that prevents skidding. Also these soles have special features that specially help you to pivot on forefoot. These days we also have smart running shoes. We have shoes that come inbuilt with ipods and heart rate monitors. These record your calories burnt, etc. Having said all the above, there is another completely contrasting study and observation. The marathon runners from Kenya are known to run bare foot. They have no injury and their joints are pretty strong. Another study revealed that body does get adjusted to the impact. We have a normal mechanism that protects the feet and legs by distributing the forces exerted by impact with the ground. Flatter feet with low arches tend to roll more. Over the last four decades manufacturers have been designing ever-more sophisticated shoes, which they claim can help those with less-effective natural shock absorption. Is it a marketing gimmick or does it actually have any significance? When it comes to the question of whether customized footwear prevents injuries, the evidence is so sparse that some consider it to be a myth. Surprisingly, there is no evidence for the theory that running on hard surface is bad for joints. I would only say that each human body type is unique. What may be good for me may not work for you and vice a versa. We need to be cautious of injury and think about out body type instead of either aping a strong and conditioned marathon runner or getting swayed by the marketing gimmicks of a good brand. See what works best for you and choose judiciously. Do not choose a shoe because this article tells you to or you read some marketing advertisement or even because your friend wears it and praises it. Try on own. Your body talks to you the best. Listen to your own body. The ideal type of running shoe is unknown, but those who are not getting injured should stick with the type they already have, and only try different models if they are getting hurt. In the meantime the best advice for anyone starting out seems to be to try on lots of shoes and to choose the ones that are most comfortable. Don’t blame physiotherapists, coaches and specialist shoe-shop assistants who give advice. Turn on your sensors and listen to your body.

Handstand and L

Posted by kiran.sawhney@gmail.com on June 12, 2014 at 5:35 AM


If you cannot go into a full handstand, try to take the support of a wall. But try to lift the legs up parallel to the floor. The upper body should be straight. So it is 90 degree angle. This position is called handstand L. This helps to bring strength in your arms and shoulders. and stabilises the core muscles. Continue doing one exercise a day with Fitnesolution. Get your daily dose of health and fitness from us.

Workout according to body type.

Posted by kiran.sawhney@gmail.com on June 11, 2014 at 10:25 AM

There are three types of bodies Ectomorph: Long and lean- they have less body fat. They do not gain weight easily. They are skinny. This body type is naturally good at aerobic activity that is any activity that involves cardiovascular activity that escalates the heart rate for long duration. This body type make ideal long distance runner. But their weakness is strength. Their bones are light and they cannot lift heavy weights. They are not good sprinters. They have good cardiovascular endurance and stamina. So they can run long distance at moderate speed. This is called jogging. Endomorphs: They are curvaceous. They have thick limbs, shorter arms and large chest cavity. They have good strength but their weakness is aerobic activity. But if they have to loose weight and become leaner, that is what is required for them. They are better at walking long distance or activities like lifting weights or gentle activities like yoga. Mesomorph: The all round athlete They look athletic. They can run long distance but not as well as ectomorphs. What they are very good at is sprinting. Specially, because of their long limbs. But we fitness trainers believe that heredity is not your destiny. Everything can be reversed. You can make your weakness your strength if you work on it.

Plank

Posted by kiran.sawhney@gmail.com on June 11, 2014 at 1:35 AM


As a personal fitness trainer in Delhi, I highly recommend doing a plank. Plank is a very effective exercise. As you can see in the picture, it really engages the core muscles. It helps in strengthening and sculpting. 
Few checkpoints of a plank
1. Make sure you engage the core
2. Keep the hands directly under the shoulders.
3. Do not tilt your pelvis.
4. Neither arch the back inwards nor go into inverted V position.
5. Look ahead. Do not bend your head down. That also spoils the alignment of the spine.