gym – The Fitness India Show

Overcoming gym anxiety

UmmeSalama Arsiwala — Wed, 21 Feb 2024 04:58:49 +0000

If gym-timidation is keeping you from doing the workouts you want, don’t fret—we’ve got you. We tapped celebrity trainer Amanda Lee for her tips on how to overcome gym anxiety.

But first, let’s look into what gym anxiety is and what can cause it.

“Gym anxiety can be when someone feels anxious or afraid of being judged while working out in front of other people at the gym,” Amanda says. “This is mostly due to fear of not being good/advanced enough and/or concerns about physical appearance. For example, someone may feel awkward, fearing that they don’t know how to use the gym equipment properly or that they are ‘not fit enough’ for the gym, causing them to avoid the experience altogether.”

She adds that this anxiety can also happen if it’s your first time in a new gym. “Being unfamiliar with a new gym layout can make some people put off getting started.”

Here are Amanda’s tips for overcoming gym anxiety:

1. “Hire a trainer, or watch YouTube videos to educate yourself on how to use the equipment properly, so you feel more comfortable.”

2. “Get a hype man—a confidence-boosting gym buddy to join you and help you relax and forget about your insecurities.”

3. “Turn self-comparison into inspiration. Instead of making harmful comparisons to others, try making small self-improvement goals while being inspired by other gym members’ consistency and dedication.”

4. “Get a virtual tour prior to visiting a new gym. This way you can feel more at ease and less awkward when you arrive for your first workout.”

Lastly, she wants us to remember that gym anxiety is totally normal. “We’ve all felt uncomfortable in unfamiliar territory at some point,” she adds. “Try to remember that gym goers are mostly concerned with their own self-improvement and therefore not judging you the way you may perceive.”

Five Yoga poses to help boost your stamina

UmmeSalama Arsiwala — Mon, 19 Feb 2024 05:11:10 +0000

In order to carry all your physical and mental tasks through the day in an effective and efficient manner, you need strong stamina.

But bad news is that our increasingly packed schedules, sedentary lifestyle, and unhealthy diet choices are seriously weakening our endurance.

However, the ancient Ayurvedic practice of Yoga can help.

Here are five Yoga poses to help boost your energy and stamina.

Camel pose

To perform this pose, sit on your knees so that your body remains straight, while your knees form a right angle.

Next, arch your spine backward and touch the heels of your feet with your hands.

Hold the position for a few seconds, then slowly return to the initial position.

Performing this pose will help give a boost to your energy levels and endurance.

Bridge pose

To perform the Setu Bandha Sarvangasana or Bridge pose, lie down on your back with your arms next to your body, and palms facing down.

Now, bend your knees and place your feet on floor.

Further, taking support of your shoulders, arms and feet, lift your back off the floor.

Keep breathing slowly and deeply.

Maintain the posture for one minute. Relax, then repeat.

Half Boat pose

Start by sitting on your yoga mat, with your legs stretched out in front of you, and palms facing the floor. Start raising your legs, up to a level, so that your knees are at 45 degrees angle and the lower part of your legs parallel to the ground.

Now, raise your arms parallel to the ground.

Hold for 30 seconds. Relax, then repeat.

Crane pose

Begin with a low-squat position, with your hands on the ground and fingers spread wide.

Now, using your tiptoes, lift your legs, and try to place your knees on the edge of your upper arms.

Slowly shift your body weight forward, then lift your toes up the ground, one leg at a time.

Hold the position for as long as possible.

Practise daily.

Child’s pose

Apart from being a great Yoga pose for relaxation, the Balasana or Child’s pose will help improve your overall energy levels and stamina.

To perform this pose, kneel on all fours, and relax your buttocks on your heels. Reach your arms out, with your head resting down on the mat/floor.

Hold the position for a few seconds. Relax, then repeat.

What is the best time to eat?

UmmeSalama Arsiwala — Wed, 14 Feb 2024 04:36:22 +0000

Eating food may sound very simple in itself but it’s the simple mistakes we make that make a huge difference. It is important to know that when it comes to eating, the timing of meals is the key.
How often do you delay your breakfast or skip your meal after a heavy workout? How often do you eat right before bedtime? Do you have long gaps between meals? The best times to eat can be a tricky question to answer.

Here we demystify it for you:

BREAKFAST

– Eat within 30 minutes of waking up
– Ideal time to have breakfast is 7am
– Do not delay breakfast later than 10am
– Make sure you have protein in your breakfast

LUNCH

– Ideal time to have lunch is 12.45pm
– Try and keep a gap of 4 hours between your breakfast and lunch
– Do not delay lunch later than 4pm.

DINNER

– The ideal time to have dinner is before 7pm
– You should keep a gap of 3 hours between your dinner and bedtime
– Do not delay dinner later than 10pm
– Eating close to bedtime can interfere with the quality of sleep

WORKOUT MEALS

– Never workout (especially weight training) on empty stomach

– The right pre-workout meal could be protein sandwich (with chicken, tuna etc), protein shake, scrambled egg with whole wheat bread, peanut butter sandwich

Back Pain Serious?

UmmeSalama Arsiwala — Tue, 13 Feb 2024 04:34:27 +0000

Are you suffering from back problems?

Well according to doctors, people dealing with back problems shouldn’t come in encounter with Backward bending exercises.

Well we feel most of the people suffering from back problems should avoid exercises which pressurises Back. They should workout but according to body capacity.

Feel your body feel the stretch your back can take, don’t exceed your body limit. When you bend backwards your body tends to give indications if you over stretch. Take that indication before you hurt your back.

People suffering with Back Problems should do forward bending, mountain pose exercises So that your back can recover from the injury. Remove or get relief from back pain. Keep doing it atleast 10 count downs everyday, which would definitely bring in a major change.

People with problems like

Adult Degenerative Scoliosis.
Cervical Degenerative Disc Disease.
Cervical Disc Herniation.
Cervical Myelopathy.
Cervical Stenosis.
Compression Fractures.
Degenerative Spondylolisthesis.

Should avoid yoga asanas like

Bow Pose. Dhanurasana.
Bridge Pose.
Camel Pose. Ustrasana.
Cobra Pose. Bhujangasana.
Cow Pose (Bitilasana) Cow Pose is an easy, gentle way to warm up the spine.
Fish Pose. Matsyasana.
Half Frog Pose. Ardha Bhekasana.
King Pigeon Pose.

We suggest before everything, consult a doctor and tell him about your pain, always inform your yoga/gym instructor about your body suffering, So it’s easy for them to guide you and make your workout less painful.

“Love you body, Feel your Body”

If You Bloat After an Intense Workout, Here’s Why-

UmmeSalama Arsiwala — Thu, 08 Feb 2024 05:27:43 +0000

We thought exercise was supposed to make our stomachs slimmer, no?

You might feel bloated after working out, it probably isn’t directly caused by physical activity.

This is most common after an intense workout and can be a result of factors like water retention or inflammation.

5 Possible reasons for bloating

Dehydration: Bloating is often your body’s response to lack of fluids.Be sure to hydrate before and throughout your workout to prevent this. Dehydration can also cause constipation, which could be the reason for your bloat.

Over-hydration: Yes, there is such thing as drinking too much water, too fast. Taking big gulps of water during high-intensity workouts can lead bloating

Inflammation: As your body repairs itself after intense exercise, it sends extra fluid to your tissues to help patch up micro muscle tears. This is a normal process, and actually important for recovery, but that excess fluid may make you feel heavier than you did before your workout.

Heat: If you typically notice bloating after working out in hot weather or inside a stuffy gym, heat could be adding to the problem. Try to work out in well-air-conditioned gyms and avoid wearing gear that’s too tight or that isn’t breathable.

Should You Wear Gym Gloves? – Know About It Here

UmmeSalama Arsiwala — Mon, 05 Feb 2024 04:43:59 +0000

The gym community is divided between those who support gym gloves and those who oppose them. Specific individuals swear by their gloves and will not be spotted in the gym without them, while others claim they obstruct their exercises.

Whether or not to wear gym gloves is a personal option that you should take in light of the following benefits:

Increased grip
A solid pair of gym gloves can help you strengthen your grip when lifting weights. The more intensive the workout, the sweatier your hands will get. Chalk will help to some amount, but it will not strengthen your grip and will shortly wear off. Essentially, weight lifting gloves allow you to concentrate on your training without having to worry about sliding or losing weights.

Added support for the wrist
A quality pair of gloves will provide enough wrist support during strenuous workouts. In addition, they provide additional stability and help reduce wrist injuries. Those who have previously had wrist problems will discover that the increased wrist support aids in their recovery by allowing them to continue training. Additionally, it’s straightforward to change the wraps’ tension till you’re comfy.

Release accumulated pressure
A decent pair of gym gloves can absorb most of the strain on your hands, which is essential given how hurting hands may affect your performance. Bear in mind that it should not be your hands that are stretched, but rather your muscles. Your wrists will also appreciate it, as the reduced pressure will alleviate wrist discomfort.

If you think you need one, just go for it.

Absence of calluses and blisters
Calluses and blisters can be caused by barbells, dumbbells, and virtually any other piece of weightlifting equipment. They’re not only unsightly; they’re also unpleasant and will obstruct your workout session. Essentially, gym gloves provide an extra layer of protection for your palms, allowing you to continue exercising. Additionally, fingerless gloves enable your hands to breathe and help prevent excessive perspiration.

Increase your lifting capacity
An excellent pair of gym gloves will allow you to concentrate on working the correct muscles rather than on your hands. In addition, by evenly distributing the weight you lift, you prevent fatigue in your fingers, hands, and wrists, allowing you to work out longer, perform more reps, and lift more than you would without them.

In the long term, gym gloves will help you enhance your workouts by allowing you to operate at your maximum capacity without fear of sliding or suffering other weight-related gym injuries. A good pair of workout gloves should be breathable, lightweight, and comfortable. In addition, they should not be overly thick to obstruct your training.

However, these are the top 3 glove brands we would like to recommend:

Nivia Python Gym Gloves
This is a great product by Nivia which is on the wish list of all the bodybuilders and weightlifters in India.

The padding is perfect to support you during the weight lift. The fitting is perfect and very comfortable because the material is made of stretchable leather. The only thing that is lacking in this product is the extended wrist support.
Nivia is known for producing good gym gloves and this one is the best one from the manufacturers. The Gym gloves are of top quality. Considering the price point at which it is available we highly recommend buying this gym glove.

Nivia Leather Gym Gloves
These leather gym gloves from Nivia are a good product. It provides amazing tight fitting which gives you a very comfortable feeling during your workout. People who have purchased and are using it are very happy about how the gloves look and feel.

Nivia is known to provide good quality products at decent prices and this is just another example of that. The look is also as expected and you will not have to adjust it once you have worn and closed the lock.

If you are looking to buy gym gloves at a decent price then look no further. This is a best buy at the price point.

Vector X Gym Fitness Gloves

A well designed gym glove by Vector X, that can be used by anyone regardless of how long they have been lifting weights. These gloves are lightweight and made of material that dry fast. Your grip will not loosen due to sweat.

Overall it gives you a good performance and we would recommend this product to anyone looking to buy a decent gym glove and a very good price.

Yoga poses to cure Ankylosing Spondilitis

Fitness India Show — Thu, 01 Feb 2024 05:04:11 +0000

Performing a single yoga pose now and then probably won’t do much to relieve back pain. Consistency is key. Doing a series of yoga poses daily may be more likely to bring you pain relief.

When you do yoga is important, too. You may be too stiff when you wake up to do a full routine. Choose a time of day when your muscles are more relaxed. You can also break up poses throughout the day. Try easier poses in the morning and more difficult ones later.

Here are nine yoga poses that may help relieve AS pain:

1. Child’s pose

The child’s pose stretches your lower back and hips.

2. Bridge Pose

The bridge pose stretches the spine, neck, and chest.

3. Downward facing dog

The downward facing dog stretches your back and promotes flexibility.

4. Cobra Pose

The snake (cobra) pose stretches your back, lungs, and chest by lifting your chest off the floor while straightening your arms.

5. Locust Pose

The locust pose strengthens lower back muscles.

6. Mountain Pose

The mountain pose is a simple stretch with a big impact.

7. Cat Pose

The cat pose strengthens and elongates your spine and neck.

8. Staff Pose

The staff pose strengthens your core, improves posture, and stretches your neck and shoulders.

7 Knee Strengthening Exercises For Everyone

UmmeSalama Arsiwala — Wed, 17 Jan 2024 06:30:40 +0000

These knee strengthening exercises can help you run faster, develop the muscles surrounding your knees, and avoid knee discomfort. They may be done as part of your warm-up before a run or as part of your cool-down routine after a run, outside or indoors, whenever it is most convenient for you.

Knee flexions

Stand a foot away from a wall, knees hip-width apart, and feet pointed slightly outwards. Bend your knees and carefully slide your back down the wall. Do not allow your knees to extend past your toes. Allow your knees to point in the same way that your toes do. As you rise, concentrate on tensing the muscle above your knee and the buttocks.

Contractions of the thighs

Sit on a chair with your back straight. Straighten and elevate your right leg slowly until it is straight and your foot is pointed slightly outwards. Hold this position for 15 seconds by squeezing your right thigh muscles. To make the exercise more effective, continuously tense the muscle above your knee. Rep with the opposite leg. This is one of the best knee strengthening exercises.

Leg lifts with straight legs

Sit on a chair with your back straight. Straighten your left leg and elevate it until it is horizontal, with your foot pointing slightly outwards. While keeping your leg lifted, move it up and down 10 times while keeping the muscle above the knee contracted. Do not let your lifted foot touch the floor while performing this exercise. Rep with the opposite leg.

Hamstring stretch

Place your feet on the edge of a chair. Maintain your right leg’s bend while straightening your left leg, resting your left heel on the ground with your foot pointed slightly outwards. Bend towards your left leg, stretching your hamstring while tensing the muscle above your knee. Rep with the other leg. This is one of the best knee strengthening exercises.

Stretching the iliotibial band (ITB)

Cross your right leg behind your left leg to stretch your right ITB. Lean-to your left side and drive your right hip outwards while keeping both feet on the ground. Do not stoop or thrust your buttocks out. You should feel a stretch down the outside of your right leg and hip.

Squats

Stand with your feet shoulder-width apart, feet pointed slightly outwards, and hands at your sides or spread out in front for further balance. Reduce your height by bending your knees to a right angle. Maintain a straight spine and don’t let your knees extend past your toes.

Squat with one leg

Stand with your feet hip-width apart and looking forward. Balance on your right foot while lifting your left foot off the ground. Bend your right leg and carefully lower yourself, being careful not to let your knee slide beyond your foot or lean inwards. Slowly return to your starting location. This is one of the best knee strengthening exercises.

6 Leg Exercises For Some Killer Legs To Flaunt

UmmeSalama Arsiwala — Fri, 12 Jan 2024 04:30:39 +0000

Working out your legs is one of the most significant forms of exercise you can do for your overall health. Why? Many routine functioning activities require a strong lower body. Leg exercises, whatever they are, frighten even the most ardent gym-goer, and for good reason.

Skaters

If you’re a runner, you should absolutely include skaters leg exercises in your workout. This aerobic activity strengthens your legs and knees while also improving your stability and balance. Stand with your feet hip-width apart for this one. Then, shift your weight onto one leg and laterally hop to the opposing side, landing on the opposite foot. Visually, you’ll appear to be skating. (Thus the name.)

Jump rope

No, you do not need a jump rope to perform this technique of leg exercises. All you have to do is a series of continuous tiny hops in place, vertically or laterally, swinging your arms below you with each burst. This technique not only gives your legs a strong burn but also raises your heart rate for a great cardio workout.

Hip circles

Support yourself by putting your weight on your elbows and knees to perform these leg exercises. Keep your shoulders over your elbows and your hips over your knees as you move your knee in circles in the air from the hip. Draw a circle as large as you can while keeping your torso steady. Continue rotating your right knee in circles for 30 seconds, then swap your legs and do the same with your left leg.

Goblet squat

Stand with your feet hip-width apart and a weight in front of your chest, with your elbows, pointed toward the floor for these leg exercises. Lower into a squat by pushing your hips back and bending your knees. Push yourself back to the beginning. That counts as one rep. This beginner-friendly method of loading up on squats also works your core.

Stability ball bridge

Begin by laying on your back with your arms at your sides, your legs bent at 90 degrees (shins parallel to the mat), and your feet on a stability ball. Push down into your soles, upper back, and arms to elevate your hips a few inches off the ground. Return to the beginning. That counts as one rep. Bridges with a stability ball put your hamstrings, glutes, and balance to the test in a whole new way.

Lateral lunge

Stand with your feet hip-width apart and your hands at your sides. Take a large stride to the right, then press your hips back, bending your right knee and descending until your right knee is 90 degrees bent. Return to an upright position by elevating one leg and drawing it into the chest with the arms. That counts as one rep. Most workouts emphasise forward and backward movements, yet lateral motions are essential for overall health.

Cardio Exercise With Dumbbells… The Killer Combo!

UmmeSalama Arsiwala — Thu, 11 Jan 2024 05:30:35 +0000

Dumbbells may be utilised for a variety of aerobic and strength training exercises. Today we’ll focus on utilising dumbbells for cardio and strength training, but that’s not all they’re useful for. Dumbbell workouts may help you achieve any of your fitness objectives, whether you want to burn fat, calories, increase fitness, or gain muscle. This cardio exercise with dumbbells will get you exactly what you desire!

Goblet Squat

Pose shoulder-width apart with your feet shoulder-width apart and your toes facing front. With both hands, hold a dumbbell upright against your chest, cradling the dumbbell head like a chalice or goblet. Deep squats with your knees out, back flat, chest high, and heels on the floor. After a little pause, return to the starting position.

Curtsy Lunge

Start this cardio exercise with dumbbells by holding a dumbbell at chest height in front of you with both hands (hold it close to your chest). Begin by standing with your feet shoulder-width apart, then raise your right leg, bridge it behind you, and drop your torso into a lunge while maintaining your core clenched. Then, with that leg bent at the knee, lift it up in front of you for one second, then drop it back to normal.

Dumbbell Skier Swing

Hold a pair of dumbbells at arm’s length in front of your chest. Your feet should be hip-width apart, and your knees should be slightly askew. Bend at the hips while swinging your arms backwards, without curving your lower back. Experiment with thrusting your hips forward and raising your torso until you’re standing erect, then swing the weights up to chest level with your motion. Swing your arms back and forth.

Single Arm Over Head Press

Start this cardio exercise with dumbbells by standing with your left hand holding a dumbbell up to your shoulder (palm facing inward). Maintain a strong core and keep your shoulders down (don’t let them rise). Elevate the dumbbell over your head until your arm is straight over your head and your bicep is near to your ear, then drop it back down to your shoulder. Rep on the opposite side.

Dumbbell Squat Press

Place your feet hip-width apart. Dumbbells in front of you, arms bent 90 degrees, palms facing each other. Squat down until your thighs are slightly above, parallel to the floor. As you rise up, press the dumbbells above your head and then lower them to the starting position.

Standing Lateral Raise

Begin this cardio exercise with dumbbells by standing with a dumbbell in each hand, by your sides (palms facing in). Lean forward a few degrees and elevate the weights straight out to either side (your body will form a “T”), then gently bring your arms back down. Make sure your arms are raised at the same rate and at the same time. Repeat on the opposite side.