#strength – The Fitness India Show

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.

Why do people prefer gluten free food?🤔

UmmeSalama Arsiwala — Fri, 16 Feb 2024 04:52:47 +0000

Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten. They develop inflammation and damage in their intestinal tracts and other parts of the body when they eat foods containing gluten.

Three good reasons to go gluten free

In people with this autoimmune disease, gluten triggers the immune system to attack the small intestine. Even trace amounts of gluten can cause significant damage. With repeated attacks, the small intestine loses its ability to absorb vital nutrients, such as calcium and iron.

10 Benefits of Going Gluten-Free

Improves cholesterol levels
Promotes digestive health
Increases energy levels
Eliminates unhealthy and processed foods from your diet (oils, fried food, breads, and desserts to name a few)
More likely to eat fruits and vegetables because they are all gluten-free
Reduces your risk of heart disease, certain cancers, and diabetes
Helps ward off viruses and germs as many foods you will now eat will contain more antioxidants, vitamins, and minerals
Promotes healthy weight-loss
Improves health of people with irritable bowel syndrome and arthritis
Distinctly improved awareness of foods that can have an adverse effect on your health

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”

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.

5 Ways to Promote Muscle Restoration

UmmeSalama Arsiwala — Wed, 06 Dec 2023 05:17:39 +0000

It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance.

Importance of Muscle Restoration

Increasing Strength

To improve in any sport or area of fitness, you inherently need to expose your body to stress. Training activities such as weightlifting, sprinting, and HIIT, all produce microscopic tears in your muscle tissues. When you allow your muscles to rest, cells called fibroblasts work to repair them. “And when your body’s tissues — from your muscles and bones to heart and lungs — recover, they become slightly fitter than they were before,” explains Adam Rivadeneyra, MD, a sports medicine physician with the Hoag Orthopedic Institute and the Orthopaedic Specialty Institute in California. In short, when you allow for muscle restoration, you also allow for your strength to increase.

Reduce Muscle Fatigue

Carbohydrates in the form of glycogen are stored within your muscles. When you work out, your body breaks down these deposits to provide you with energy. Not only does this help revitalize your energy sources, but it also helps prevent muscle fatigue and soreness. As Melisa Leber, MD, an orthopaedic surgeon at Mount Sinai Hospital in New York City, puts it, “Rest helps reenergize the body, so you have the stamina to give it your all during your next workout.”

Decrease the Chance of Injury

Intentional recovery is vital for remaining safe during training. When your muscles are overworked, you are more likely to cause excess strain, which contributes to injury. Overworking typically leads to injuries such as stress fractures, a runner’s knee, and muscle strains. Even worse, research from Sports Health indicates that insufficient recovery can lead to reduced immune function, neurological changes, hormonal disturbances, and even depression. Adequate recovery ensures you to bypass all of these risks.

Ways to Improve Recovery

Muscle restoration is critical to any successful training regime. While each individual’s actual routine varies, here are some practices to help boost your recovery:

1. Hydrate

If you are dehydrated before a workout, your electrolyte levels are disrupted, leading to decreased strength and even dehydration. Research has also shown that consuming a proper amount of water can help increase your endurance and tolerance to pain. Drinking water can restore this hydration, energizing your muscles before, during, and after your workout. Not only does water improve overall performance, but it also flushes out toxins released during exercises. So, drink up!

2. Eat protein before and after your workout

Protein serves as the foundation of muscle tissue. Protein helps to repair micro-tears caused by exercise stress. Additionally, it promotes the production of proteins involved in energy production while supporting the revitalizations of reduced energy deposits. It’s suggested that endurance athletes intake 1.2 to 1.4 g per kilogram of body weight, and resistance and strength-training athletes ingest 1.6 to 1.7 per kilogram of body weight per day. Typically, athletes can reach these recommended daily levels with mindful dietary choices.

3. Get enough sleep

When you are sleeping, your body produces muscle-building hormones, one of the most important being human growth hormone (HGH). During sleep, blood also flows to your muscles more abundantly, which supports tissue growth and repair. Relaxation allows the muscles to release stored tension. This muscle restoration occurs exclusively during sleep. Therefore, you must get a consistent seven to nine hours of sleep per night to achieve full recovery.

4. Consider incorporating magnesium

During exercise, the body naturally loses electrolytes and trace minerals. One of these minerals is magnesium, and with a lack of magnesium, muscles remain in a state of contraction. Many Americans are deficient in this mineral; however, it is quite vital as it relieves muscle soreness and aches after a strenuous workout. You can get magnesium in many ways: through foods such as bananas and leafy greens, oral supplements, salt baths, and even IV therapy.

5. Incorporate active recovery

During active recovery, you engage in low-intensity, low-impact exercises. These activities increase blood flow and tissue repair, without adding stress to already-worked muscles. Nicole Belkin, MD, an orthopaedic surgeon at NewYork Presbyterian/ Columbia University, suggests, “If you’re feeling fatigued from strength training, engage in a lower intensity cardiovascular bike ride or walk, which enables your body to circulate waste products caused by the rigorous activity.” You can also do a gentle yoga class, go for an easy hike, or even do a tai chi class. Anything that allows you to move your body without tiring you out.

Your Recovery Routine

Recovery is imperative for any athlete to increase their workout performance. While everyone’s recovery needs are unique, one thing remains true for all: the harder you train, the greater your need for planned recovery. By staying in touch with your body, you can begin to understand what muscle restoration habits benefit you most.

Are You Lifting Enough Weight?

UmmeSalama Arsiwala — Fri, 10 Nov 2023 04:50:08 +0000

Strength training is a fundamental component of any fitness regimen, but it’s crucial to ensure you are lifting an appropriate amount of weight to maximize your progress. In this article, we will explore the signs that indicate you may not be lifting enough weight and provide guidance on how to optimize your strength training routine.

1. Lack of Muscle Fatigue

One clear sign that you may not be lifting enough weight is the absence of muscle fatigue or “burn” during your workouts. If you’re able to complete multiple sets and repetitions without experiencing a challenging level of exertion, it’s likely time to increase the weight. Muscle fatigue indicates that you’re pushing your muscles to their limits and stimulating growth, which is essential for building strength and muscle mass.

2. Insufficient Progression

Progression is key in strength training. If you’ve been consistently lifting the same weight for an extended period without seeing improvements in strength or muscle definition, it may be a sign that you’re not lifting enough weight. To optimize your progress, gradually increase the weight you lift over time. This progressive overload stimulates muscle growth and ensures continued adaptation and improvement.

3. Minimal Muscle Soreness

Following a challenging strength training session, it’s common to experience muscle soreness within 24 to 48 hours. If you consistently feel little to no muscle soreness after your workouts, it could indicate that your muscles aren’t being adequately challenged. By increasing the weight, you’ll induce greater muscle damage, leading to increased muscle soreness, which is a positive sign of a productive workout.

4. Plateau in Performance

If you’ve reached a plateau in your performance, where you’re no longer seeing gains in strength or muscle growth, it’s time to evaluate your lifting weight. Pushing your muscles to work against progressively heavier loads is essential for continued improvement. By increasing the weight, you create a greater stimulus for your muscles, forcing them to adapt and grow stronger, ultimately breaking through plateaus and reaching new levels of strength and fitness.

5. Form and Technique

Maintaining proper form and technique during strength training exercises is crucial for safety and effectiveness. If you find that you can perform exercises with ease and without focusing on proper form, it might be an indication that you’re not lifting enough weight. Adequate weight should require concentration, effort, and a conscious effort to maintain correct form throughout the movement.

6. Seeking Professional Guidance

If you’re uncertain about whether you’re lifting enough weight or struggling to determine the appropriate weight for your strength training routine, consider seeking guidance from a qualified fitness professional. They can assess your current fitness level, goals, and provide personalized recommendations on weight selection and progression. A professional can also teach you proper form and technique, ensuring you’re lifting safely and effectively.

Lifting enough weight is essential for making progress in strength training. By paying attention to signs like muscle fatigue, progression, muscle soreness, performance plateaus, and maintaining proper form, you can ensure that you’re challenging your muscles adequately. Adjusting your weight appropriately will optimize your strength training routine, leading to improved strength, muscle growth, and overall fitness.

An introduction to cross-training for beginners

UmmeSalama Arsiwala — Wed, 04 Jan 2023 09:57:03 +0000

Cross-training may appear frightening, but it is just a sensible approach to making the most of your fitness plan. Cross training, as part of an overall programme, offers a variety of diverse workouts with the capacity to reduce damage and maximise recovery.

Cross-training may help everyone from beginners to seasoned exercisers, whether you work with a personal trainer, attend multiple courses in your community, or simply train at home. You will discover the right techniques as well as the health advantages of cross training here.

What are novice cross-training programmes?

A special regimen is not required for cross-training. Starting may be as easy as attending a strength-training class one day, going for a brisk walk the next, and performing an online yoga session later in the week. As with any fitness programme, check with your doctor to ensure you are cleared for a new exercise.

What are the advantages of cross-training?

Cross-training is an excellent strategy to avoid boredom while working toward your fitness objectives. A good cross training regimen combines strength, cardio, endurance, and flexibility. Cross training helps you to exercise more regularly while also allowing for active recuperation due to the differences from day to day.

What is the distinction between CrossFit and cross-training?

Cross-training is the practice of mixing a range of workout routines into one’s overall fitness plan. CrossFit is its own programme that combines aerobic, strength, and endurance characteristics.

Important cross-training jargon

Aerobic Workout

Aerobic exercise, which literally means “with oxygen,” refers to physical activity that raises the heart rate as well as the body’s use of oxygen. Aerobic exercise can also improve your overall health by increasing your breathing capacity.

Strength Training

Resistance training is another name for strength training. This style of exercise strengthens muscles by using weights, body weight, and other resistance instruments.

Flexibility

The capacity of a joint or joint to move through an unlimited, pain-free range of motion is referred to as flexibility. Yoga and stretching may also help with flexibility. Flexibility is vital for general health and fitness, as well as for performing daily duties.

Agility

The capacity to move fast and effortlessly is referred to as agility. Circuit training, which includes doing a set of exercises in a precise order called a circuit, is one technique to increase agility.

Endurance

Endurance is often synonymous with stamina. Endurance training allows the body to keep working despite weariness and other circumstances. Longer-duration aerobic activity, such as jogging, is sometimes classified as endurance training.

Cardio

Cardio, or cardiovascular exercise, improves the heart and blood arteries by increasing heart rate. This form of workout offers several advantages, including improved heart health, decreased blood pressure, and aiding with weight control.

Strength Training Exercises Can Help You Lose Weight Faster

UmmeSalama Arsiwala — Tue, 07 Jun 2022 05:30:49 +0000

When it comes to reaching your fitness goals, who doesn’t appreciate a quick plan? An expert gives advice on the best strength training exercises to do in order to lose weight quickly. Expert shares the strength training must-dos for the meeting (and exceeding) your exercise goals quickly. So, whether you’ve just started or are in the middle of your weight loss journey, we’ve got some news for you.

Leg lifts

He believes leg lifts are an excellent strength training exercise to perform if you want to lose weight. They work your inner thighs and lower abs while also strengthening your hips.

This exercise will begin on your back. Make sure your legs are close together and straight out. Raise your legs to the sky until your buttocks and lower back are off the ground. Then, slowly lower your legs to the ground, pausing just before they touch. Hold that pose for a second, then raise your legs to the sky.

Pushup isolations

Once you’ve mastered the standard pushup, this exercise is an excellent way to focus on specific upper body muscles. A diamond pushup, for example, is an advanced pushup that isolates the triceps. To begin, get down on all fours and form a “diamond shape” with your hands below your chest. Bring your legs back into a proper plank position. Brace your core and lower your body to the ground while maintaining a diamond shape with your hands. To finish the exercise, return to a plank position and repeat.

Planks

Last but not least, there are up-down planks, which will work your core and arm muscles hard. You’ll start on all fours, forearms on the floor in a classic elbow plank position. Repeat with your left hand until you are in a full plank position. Bring your right elbow down to

Combat Correct: Strength Training for Brazilian Jiu-Jitsu

UmmeSalama Arsiwala — Mon, 23 May 2022 04:30:25 +0000

BJJ is a physically demanding sport, and those who excel are not only skilled but also brutally strong, explosive, and lean. Yes, rolling a few times per week can help you get fitter and leaner, but if you want to take your game to the next level, you should devote some time to the weight/strength room. Allows us to assist.

Overhead Dumbbell Press

Why you should do it: Many positions in BJJ necessitate a high level of stability and strength from your shoulders. It is as simple as picking up a pair of dumbbells to train those qualities with external resistance.
The dumbbell overhead press naturally trains shoulder and elbow extension, whereas the independent weights force the muscles of your upper back to keep your scapula in place.

Thruster

Why Do It: The thruster is an excellent way to hone a variety of athletic skills that will benefit your performance on the mats. The front squat portion of the exercise provides much-needed high-load leg training, while the push press portion teaches you how to develop rapid muscular power from head to toe.

Back Extending

Why Do It: Because your lower back is frequently under stress during practice, you should include at least one exercise that directly strengthens the lumbar spine. Because you have so much freedom of movement with the back extension, you can incorporate as much or as little external load as you need to make the exercise effective.

Nordic Curl

Why Do It: Believe it or not, you get a good dose of quad stimulation when you have to push yourself off the mat or drive against your opponent. Callisthenics training is excellent for developing “push” muscles such as the quads, pecs, and triceps. Unfortunately, this is not always true for opposing tissues.
The Nordic hamstring curl allows you to train your hamstrings without the use of weights effectively. Nordic curls can be done with a partner to get plenty of effective results while also protecting your knees from potential instability or injury.

Barbell row

Why do it: All athletes require strong backs. This is true in combat sports just as much as it is in powerlifting. The barbell row is all business and no-frills. By maintaining a static hip hinge for the duration of your set, you not only build valuable isometric strength, but you can also load up on weight and pound your lats — as long as you use proper technique. To top it all off, barbell rows work your grip strength, which should have a big impact on your ground game.