Fitnesolution

 
kiran.sawhney@gmail.com                                                                   

fitness expert Delhi

Summer workout

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 11:30 PM

 

Contrary to popular belief, summers are an ideal time to workout and lose weight, if need be. One can deal with the heat by making educated adjustments and with the proper precautions, one can manage to stay cool and energetic while avoiding heat-related problems.

 

You sweat more in summers as sweat is the natural cooling system of the body. It needs to be understood that when you sweat, the fluid evaporates from the skin’s surface, carrying away excess body heat. In an indirect way, sweating from hard exercise helps you lose weight and by increasing your BMR (Basal metabolic rate). Its major role is to assist in thermoregulation – to prevent the body from overheating. When you sweat, you lose water weight, and in summers one has to be wary of dehydration especially while excercising. While you may lose as much as 2 kilos during a workout, you will gain it all back as soon as you drink water after the session. Weighing yourself before and after exercising will tell you how much fluid your body requires.

 

Workout should be done in a moderate to low intensity levels. Some suggestions are:

Running

Swimming

Light weight training

Yoga stretching

Pilates

Beat the heat:

Heat-related illnesses like exhaustion in heat cramps and stroke can be easily handled, by adjusting the time of exercise – earlier in the morning or late evening if exercising outdoor. If working out in the gym or indoors one can do it any time.

 

Listen to your body while working out. If feeling heated, dry or very tired, stop and rest. It’s never a good idea to push yourself in extreme heat situations.

Always hydrate yourself before, during and after the session of exercise. While exercising for longer periods the body requires more water to remain hydrated – water can be replaced by sugar drinks as well for more energy.


Power workout- What is it?

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 4:10 PM

 

Power Yoga- it is dynamic. It has more flow. It holds the asana for less time. Hence it is not static and flows into other with speed. It is more repetitive. Hence, builds the heart rate and burns more calories. It is like cardio workout.

Power pilates- again flows. More strength required for the core abdominal muscles to do more advanced pilates excercise like V hold, swan dives etc.

Power kickboxing- sometime anaerobics- using powerful leap, hop, jump, skips, along with jab and kicks. It using the larger upper body and lower body muscles very efficiently.

Power bosu- totally utilizes to propulsion moves. rebounding on bosu. it also uses the core. It is specially targeted at proprioceptive neuro muscular fascilitation. The balance and coordination is improved considerable.

Power tabata workout- it is explosive workout and uses the outbursts of energy. it is super challenging, super high intensity workout with limited rest intervals.

Power aqua- instead of gentle aqua aerobics, this requires powerful strokes inside the water. You work against the resistance and bouyancy of water, which helps you to loose weight faster in safe and effective way.

5 way to boost your metabolism

Posted by kiran.sawhney@gmail.com on June 26, 2014 at 1:55 AM

1. Drink lots of water- At least 4 litres a day

2. Get adequate sleep- Sleeping less and not getting sufficient rest, slows down your metabolism

3. Eat often at less intervals- Eat small at less intervals. Do not eat big meals with more gap.

4. Lift weights and do cardio- This is good for muscles and heart.

5. Be a morning person- Get up early, do your workout and eat breakfast. It will keep the metabolism escalated throughout the day.

- inputs from personal fitness trainer, Delhi.

Power workout

Posted by kiran.sawhney@gmail.com on June 25, 2014 at 2:00 PM

 

Power workouts are high intensity and sometimes high impact workouts involving propulsion. They help you to burn more calories faster as they escalate the heart rate and make you sweat more. They are full body workout, involving push, pull, leap, hop and jumps. As the name suggests, these are powerful workouts and do require good strength and fitness to do it. In less time, you achieve more.

Most of your average bodybuilders know absolutely nothing about dynamic, or explosive-rep, training, ultra-low reps or the proper exercises to use for assistance work.

Power strength training is designed with competitive powerlifters in mind, but it will be equally effective for beginner lifter who needs to use a full body workout or for bodybuilders at any level who have only trained with repetition workouts to this point. The bottom line, however, is that it’s a good all around routine for anyone who wants to focus on strength and power alone.

Other power workouts- power yoga, power pilates, power kickboxing, power aqua workout, power bosu workout, power tabata workout.

They are more effective in the sense that they give more and better results in less time. But of course, we need to be more diligent and be training with a qualified trainer to avoid injuries. The workouts need to be customized and monitored.


Aqua aerobics in Delhi

Posted by kiran.sawhney@gmail.com on June 25, 2014 at 1:55 PM

 

Ideal summer workouts

 

In summers we do not want to go outdoors in the scorching heat. People, who walk or jog outdoors or play games outdoors, must be very careful about not having a sunstroke or getting dehydrated. Indoor workouts done in proper air conditioning are ideal. Even when you are working out indoor and working out with a group, be careful that the area does not get too hot due to everyone working out together. People tend to faint indoors too because there are large number of people in the same gym.

Try to opt for personal training indoors with a trainer. Water or aqua aerobics is another excellent summer workout.

Perhaps your knees ache from jogging. Maybe you’ve always envied the lean. Long- muscled look. Or you simply need to escape the urban bustle and meditate in twenty- five-yard rectangular womb. Whatever your motive, using water resistance as a way to get strong & stay in shape is a cool workout and one that leaves you wanting for more. Moreover, its health benefits have been proven by water exercise research.

 

If you do not know swimming, do not fret. You are standing neck deep in water and doing all the exercises. Moreover, since you are working against the resistance of water, you end up burning eight times more calories than any other normal floor aerobics. Yet the buoyancy of water works to help you in the movement. So you work better on your flexibility too. Hence you strengthen & stretch much better in water. Movements are naturally balanced in water. Muscles that are tight on land are stretched with buoyancy in the water, whereas lax muscles are strengthened with the resistance of water

Still after a rigorous session in water, you do not come out feeling sweaty but on the contrary, you are fresh. The hydrostatic pressure i.e. the force of the water against the body, acts like a massage, thereby helping the return of blood to heart more efficiently. Thus respiratory system works better. It also decreases any swelling present.

 

Age too is no bar. It is suitable both for the aging population and the baby boom’ generation who is looking for more forgiving exercise program that will achieve results.

 

As for a suitable season, it is sad that in India we do not have centrally heated pools. So the activity is limited to summers. Also choose to workout only with qualified instructors. Never hesitate to ask for your instructor’s credentials, experience and references. We do not have dearth of gym trainers acting as fitness trainers or personal trainers & lifeguards taking the place of aqua aerobic trainers. Make sure that you are in safe hands.

 

Aqua aerobics is suitable to cure a variety of ailments like arthritis, Parkinson’s disease, back problems, obesity, osteoporosis etc. It is a low impact activity and hence places no stress on joints. Aquatic fitness is exercise modality that can accommodate all ages, fitness levels, & abilities through a variety of programming options. Water fitness is almost perfect means to condition the body; it not only stimulates the mind but also washes away the stress & rejuvenates the spirit.

 

Aqua aerobics is getting very popular because of:

 

The ‘General interest in low impact activity

Effective means of rehabilitation

Refreshing change from sweating on land

Health benefits have been proven by water exercise research

Feeling of playfulness

Fun!

Safe & effective exercise modality

Some more popular benefits of aqua aerobics are

It is enjoyable

Do not have to be swimmer to participate

Do not have to wet hair or put face in water

Provides participant with feeling of weightlessness

Provides natural massage & muscular tension release

May choose own intensity level

Lots of variety of classes (shallow water, deep water, circuit, step training with toys & props, line dancing, interval training, kids, aqua therapy, taekwonaqua)

All the components of fitness may be trained in one class

Impact injuries are less likely since buoyancy protects joints.

Water provides natural resistance for improved balance, strength, and tone of musculature.

Superior abdominal workout just by standing in water & stabilizing the body

Improves posture

Improves functions for activities of daily living

Generally participants do not require lot of coordination. Every1 works at his own pace

Great cross trainer especially for high impact land participants like runners

Great social activity

Great stress reliever

Great for physically limited participant who would otherwise not exercise e.g. senior citizen, injured, obese, frail

Heat build up is eliminated. Best for hot & humid climate when otherwise u can’t workout on land.

Improves flexibility, balance,

 

Any other exercise done along- aqua aerobics is one complete regime. It takes care of cardiovascular fitness. It also takes care of strengthening & flexibility. But if you want to combine it with any other form also, you can very well do it. There are various forms of aqua done in the pool where we combine different forms of exercises in water e.g.-

Aqua+ taichi= aquachi. It’s the most heavenly experience to do all tai chi moves in water

Aqua+ Pilates= aqualates

Aqua+ taekwondo= taekwonaqua

Aqua+ yoga= yoqua.


Personal fitness training on aerial silk in Delhi

Posted by kiran.sawhney@gmail.com on June 25, 2014 at 3:20 AM

Personal fitness training client of Fitnesolution, in Delhi tries her hand at aerial silk.






Aerial silk workout Delhi

Posted by kiran.sawhney@gmail.com on June 24, 2014 at 2:20 PM


Let us workout on Aerial silk.

Do this workout today

Posted by kiran.sawhney@gmail.com on June 23, 2014 at 3:25 AM

120 push ups -- knees and toes

60 squats

60 squat jumps

120 squat pulses

60 crunches

120 mountain climbers

60 step ups

120 jumping jacks

3 minutes planking

30 side crunches

60 burpees

Pilates- Rolling like a all

Posted by kiran.sawhney@gmail.com on June 23, 2014 at 2:45 AM

Personal fitness trainer from Delhi, Kiran Sawhney demonstrates pilates- Rolling like a ball.

Meet my aerial silk Guru.

Posted by kiran.sawhney@gmail.com on June 21, 2014 at 1:50 PM

Meet my Guru Goura Prema Devi. She teaches me aerial silk. Her company is called Nataya Nectar. She is divine, diva. If I am ever 1/10th as good as her, I will consider myself to be successful.