A khatta-meetha take on life around me through my presbiopic eyes!
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| Make this your exercise mantra! |
Never ever exercise till your bones and muscles start complaining (bone). The gains if any from such exercise will outweigh damage to the body.
Cheers!
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
The above image has been compiled from Microsoft Clipart
Some of us have installed gym equipment at home or workout at home. Make sure to have a good full length mirror on the wall where you exercise. It is your friend to avoid hurting yourself due to wrong postures when exercising.
Of course there is a diametrically opposite school of thought which is against gym mirrors. The reflection may be a deterrent some experts have said. Read a report about such a research here.
Cheers!
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
The above images are from Microsoft Clipart.
As for squats, here too, do not let the knee of the forward leg jut out over the ankle. Begin with the weaker side (usually is the left for right handed individuals and visa versa) and then repeat the set for the other side. This is an excellent way to workout large muscle groups of the hip, thigh, knee and core muscles as well. The dynamic movement also helps improve our balance. Better balance reduces risk of injury and improves overall function of our body during cycling, hiking etc.
To increase exercise intensity, use bars or hand-held dumbbells. In this WebMD slide show, lunges have been included in a list of 7 most effective exercises. A good enough reason to include them in your workout isn’t it?
Some trainers advice Reverse lunges or Static lunges as well.
Go on, get away from the computer and get moving!
🙂
Stay Fit, Stay Happy!
I have
encountered some men in their thirty’s who have hurt their shoulder
joints in trying to better some Bench-press. Ligaments have been damaged
n backaches precipitated by doing unnecessarily strenuous Squats or
Yoga.
Some of these have meant surgery, a long post-op rehabilitation program and loss of self pride, thinning of the wallet.
Bottom line: never compare yourself with others. Each of us has
unique capabilities and limits. Know your own and challenge yourself
within those. Jealousy is certainly not among the helpful emotions when exercising for fitness.
Cheers!
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
The above image has been taken from Microsoft Clipart Gallery.
This image is from the Times of India Pune edition dated 02 March 2014
http://epaper.timesofindia.
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
Do I see some of you nodding in agreement? I have gone through these phases myself!
A dietitian is the best person to make a good diet plan so make sure you inform her (or him) about your routine, preferences, allergies (if any). This means a better chance of adhering to the diet plan. There are many who spew virtues of consuming protein supplements.The images of bulging biceps and toned bodies tempt us into taking up such high protein diets. Here is an article from Spark People that gives detailed information. However such protein supplements should be taken only under advice from an expert.
While those trying to lose weight will consider food to be an anathema, it IS required for sustenance, energy and survival. In our zeal, some of us exercise and simply avoid eating to try to lose weight. Contrary as it may sound. eating after a bout of intense exercise actually will help!
Whoa there… Yessss, you read it right. For a period of up to two hours post-exercise, our body uses food that we eat to replenish energy exhausted from muscles and will not be stored as fat. This phenomenon is referred to by many names one of which is the ‘carbohydrate window’.
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| Photo courtesy @puneribaker |
Here is an article that explains this amazing phenomenon. Read it and eat guilt-free after exercising.
Some experts advice those trying to lose weight to have early dinner and to avoid eating sweet foods after 4PM. Its got something to do with exhausting storage of the absorbed nutrients hence everything additional that is absorbed thereafter gets stored as fat. Yet another suggestion for this group of people is to reduce portion size and not what you eat. Simply put it means eat less of whatever you are eating.
Lets see if I these tips make any difference to what my weighing scale says..
Cheers!
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
So, w.r.t. extensions, the exercises that I can immediately recall
are back extensions and knee extensions. The Quadriceps (muscles on the
front of the thigh) are the knee extensors and can be exercised using
weight machines or weighted cuffs.Here is an image that will give you an idea.
If you are exercising on a machine, remember to keep your tummy tucked in (this will stabilise the spine), keep your head straight and breathe out every time you straighten the knees. Hold on to handles-trust me, your exercise performance will improve.
Squats is another exercise that will help make the Quadriceps stronger. At all times remember to take your weight on the entire foot. Do not let your knees jut ahead of the toes when moving downwards.Also do not lower yourself to a below the level of your knees. That puts excessive stress on the knee joints. You may have already experienced a similar difficulty when getting out of low sofas.
Strong back extensors
will ensure a good posture and must be exercised proportionately with
the abdominals.The basic movement of back extension is bending the trunk
backwards. The exercise is usually done lying face down on an exercise mat with
hands crossed behind at the buttocks. I find that this gets quite boring
after a while. Some excellent ways to add a zing is by doing back
extensions from the edge of an exercise plinth or on a Swiss Ball. Its a
good idea to begin these sets under supervision. To increase intensity
further, change the position of your hands from behind the back to
behind the neck or even stretched out besides your ears. Always keep the head and neck in line with the trunk.
I can continue, but I know you have many blogs to visit and comment…
Stay fit, stay healthy!
🙂
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
Exercise helps burn fat thus helping lose inches and weight.
Whenever possible walk instead of driving, use the stairs instead of using the elevator and so on… Burn Fat Not Fuel!!
Stay Fit, Stay Happy! Save Our Environment!
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
Compiled with images from Microsoft Office Clip Art
When we exercise, glycogen present in muscles is broken down to glucose which is then metabolised to produce water, carbon dioxide and energy is released.There are several benefits from aerobic exercise. The most important one is that it helps fight depression. Weight bearing aerobic exercises can help improve bone density as well.
The opposite is anaerobic exercise when the heart and respiratory rate cannot keep up with the intense exercise. e.g. fast sprint (as in 100 m race) or lifting heavy weights. Due to the shortage of oxygen, the metabolism occurring in the muscles is of a different type. Metabolic wastes accumulate in muscles which cause pain (“muscle burn”) and one cannot sustain the exercise for a long time. If ‘aerobic exercises’ are performed at a excessively high intensity then they can turn into anaerobic exercises. These too have some benefits but in general its better to devote majority of an exercise plan to aerobic activities.
This is the first post on exercising for fitness. All through April 2014, I plan to cover important aspects of exercising for fitness and share links that you can read at your leisure. Stay tuned..
Stay fit, stay happy.
Cheers!
Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.
