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fitness expert Delhi

Fitness for women

Posted by kiran.sawhney@gmail.com on July 1, 2014 at 9:55 AM

 

1. What basic fitness regime would you suggest for working women (sedentary lifestyle and hectic lifestyle) ?

For women with different lifestyles, I would say, choose a regimen, that you find interesting and should look forward to it on everyday basis. It should be enjoyable not just for mind but also body. You could opt for a yoga class, go for a walk or swim or aqua aerobics, join pilates class, tai chi, zumba, the latest craze these days is Doonya workout- based on Bollywood fitness and Tangolates- a fabulous mix of Tango and pilates. If your trainer can provide you a mixed workout, it is the best. Very few trainers, though, are qualified for so many different fitness activities. Join with a trainer who can customize your workout plan according to your own needs. He/she should take into account your lifestyle, your body type, your fitness goals and interests and of course, your fitness levels.

If you have a very hectic lifestyle, your fitness sessions will be at different hours. Maybe early in the morning to adjust to your busy day ahead.

Also the intensity of your workout would vary according to your lifestyle- hectic or sedentary. Do you want some soothing, relaxing, rejuvenating exercises like yoga, pilates, tai chi and aqua because of your stressful routine or do you want peppy, robust and energetic workout like aerobics, kickboxing, boot camp because the rest your day is sedentary ad easy. Many factors have to be kept in mind while designing a workout plan for a woman- her age, he lifestyle and choices, whether she is nearing menopause or has just delivered a baby or is planning to conceive or maybe get married.

 

2. What are the basic food elements that every woman should incorporate in their daily diet?

A healthy, well balanced and nutritious diet is a must. It must have the right amount of protein, calcium, Multi vitamins, minerals, water and carbohydrates. Again it depends on fitness goals, age and lifestyle. Does she have time to sit in the sun and get her vitamin D or will she need to take it through a supplement? Is she dieting and working out too hard and hence needs extra supplements or is she making the right food choices? Is she having good amount of fruits and vegetables? Is she vegetarian or non vegetarian? How many times a week does she go out and binge? Are the basic requirements being met? If she is nearing menopause, she has added risk of arthritis. Is she taking milk and milk products? Or supplements of Calcium with magnesium for its absorption. Does she do weight training also? Food and workout go hand in hand and have to be carefully selected and designed as per an individual's needs.

3. What kind of fitness activities can help women to cope up with stress?

Meditation, yoga, pilates, tai chi. Sometimes when a woman loves dancing, activities like zumba, aerobics, etc, release happy hormones called endorphins. These also keep the stress at bay. An hour is spent with a trainer. This trainer has to make sure to fill her with positivity and vibrance. The workout should not be a task or a chore that she detests doing. It should be something that she enjoys and looks forward to. She should feel relaxed and rejuvenated at the end of her session. It should feel like a party time. It does not mean that it should be very easy and ineffective. It should be carefully planned, designed and customized.

4. What lifestyle changes every woman should make?

Try to get sufficient sleep, eat meals regularly, have supplements if needed. Take time out for your workout. Spend on a trainer. It is a good investment on yourself. Treat yourself special. Stop sacrificing forever. Give yourself and your health some priority. If you are healthy and fit, you will be able to look after your family better. Learn to relax. Destress. Detoxify. Breathe and live.

5. Tell us three dos and don'ts for a healthy body and mind

1. Do an activity you really enjoy the most. Do not be shy of taking up a new activity, learning a new dance form, joining a studio or a personal fitness trainer.

2. Eat right. Sleep right. Exercise and meditate. Take time for yourself.

3. Live in present.

 

Don't

 

Neglect yourself. Or out yourself at the end of the priority list.

Don't be a football of other people's opinions. Do what is right and what you want to do.

Don't live in guilt. Don't live in past or future. live in Present and you will be forever happy.

 

There are 3 things associated with past- anger, guilt and sadness. There are 3 things associated with future- anxiety, fear and expectation. If you live in present- Now- in the moment, you will only be happy. Nothing else.


How to burn fat faster without spending longer in the gym...

Posted by kiran.sawhney@gmail.com on June 30, 2014 at 1:20 PM

 

How to burn fat faster without spending longer in the gym...

Many people point to a lack of time as the reason why they can't stick to a regular exercise routine. That's why books such as 8 Minutes in the Morning or The Slow Burn Fitness Revolution have become so popular. They promise to help you get in shape in less time and with less effort.

One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don't worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.

Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it's this rest period between sets that takes up a lot of time.

With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.

Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They're all variations on the same theme.

Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).

With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.

One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you're also burning more fat.

So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.

If you find it hard to fit weight training into your day, try increasing the density of your workout by using supersets or staggered sets. It's a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.

 

Belly fat and how to beat it...

Of all the e-mails I get sent every day, by far the most common - from men and women alike - are questions about how to lose stubborn belly fat.

A pot belly... love handles... the spare tire... call it what you will. It seems to be the area of your body that you'd really like to do something about.

Belly fat

Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.

Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).

What is inflammation and why should you care?

Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol. What they won't tell you is that routine cholesterol tests identify less than half of all patients who are at risk for heart disease.

In other words, a patient can receive a "normal" cholesterol reading one day and still suffer a heart attack the next. The truth is that many cardiologists believe we should be looking beyond cholesterol.

As scientists delve deeper into the fundamental causes of heart disease and other illnesses, they are starting to see links to an age-old defense mechanism called inflammation - the same biological process that causes the redness, swelling and pain if you cut a finger

One way to test for inflammation is to measure levels of C-reactive protein in the blood. Elevated levels of C-reactive protein are linked with a higher than average risk of heart disease.

What's interesting is that higher C-reactive protein levels are linked with body fat, especially the belly fat stored around your waist. Fat in the midsection is stored deeper inside your body, in and around the liver and other organs. It's called visceral fat. Fat in the hip and thigh region is mainly stored just under the skin. This is called subcutaneous fat.

It won't surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.

Belly fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you eat on a regular basis. Abdominal exercises like crunches and sit-ups won't burn as many calories as a properly designed fat-burning exercise program In other words, hundreds of sit-ups won't make much difference to the appearance of your waist and stomach if your abdominal muscles are hidden under a layer of fat.

The truth is, getting six-pack 'killer' abs has almost nothing to do with training. It has everything to do with low body fat. I still believe that developing the abdominal muscles is easy. The hardest part is getting your body fat low enough for your abs to show.


Right shoe for workout

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 11:35 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.


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.