One such useful gadget, which is very popular in many foreign countries, and yet to catch up in India, is the Pedometer, or simply put – a device to measure the number of steps you have walked on any given day. The two basic uses of it being, recording the number of steps, and also acting as a motivator.
A Pedometer is basically a digital and electro-mechanical device, used to record the number of steps, by using sensors to detect the motion of the hips, while walking. The sensors are usually mechanical and the measured value is converted into a readable digital format by the electronic device, usually a step counter. Thus, it is usually, but not necessarily, placed around the hips, especially on the belt.
One can wear the pedometer for the whole day and count the number of steps on a daily basis, or just wear it while going for a walk or any other physical activity that involves moving around. The US norms are around 10,000 steps for achieving a healthy lifestyle.
In addition there are also many modern hi-tech gadgets that provide the Pedometer function like some mobile phones from Nokia, I-pods etc. which can be very useful too. There are also various websites that allow people to track their progress, by entering the records daily. The only limitations, which are being sorted out, are that the pedometers are not sensitive to intensity of the steps and also, unless they are well calibrated, they may record other than walking activities involving hip movement like bending down etc. also as a step, and hence give wrong outputs. Most of the latest ones available, are corrected for these limitations.
They are indeed great motivators and help in maintaining a record of the physical activities and thus monitoring the routine, thus helping to ensure that progression is carried out in the right direction.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Saturday, March 6, 2010
FITNESS GADGETS – Fat Monitor
Technological advances in all walks of life have indeed been a big boon, especially in the preventive health care domain, with the market being flooded with gadgets, for almost everything, right from monitoring blood glucose, blood pressure to even the body composition parameters like fat percentage etc.
The Fat Monitors, which have been fairly popular and common in India, since the last decade are indeed the most helpful and easy to use gadgets existing.
They work on the principle of Bio-electrical impedance, which simply means the resistance offered by the body tissues, especially the adipose (fat) tissue deposits.
They are usually of two types – portable & hand held, or fixed, like the weighing machine, with foot plates that need to be stood upon. A small electrical current signal is sent through the electrodes in contact with the human body, and the resistance is calibrated and measured. The signal travels quickly through the muscle/lean mass tissue, which have higher percentages of water and therefore are good conductors of electricity, and more slowly through fat tissues, which have a lower percentage of water and therefore are poor conductors of electricity.
All the monitors have an internal digital calculator, which then, based on standard formulae, calculates the fat percentage depending upon the measured value, and the gender, age, weight and height of the person, which have to be entered prior to switching on the device.
Some guidelines while using the machine are –
o Usually, removing of any jewellery or accessories on hands and arms are recommended.
o Using the monitor is dangerous if you are a heart patient with a pacemaker, due to interference.
o You must not be dehydrated while using the machine.
o Give adequate gap of 2 hours after a meal, to use the machine.
o Individuals, especially women with problems like water retention etc. may get inaccurate readings.
The Fat Monitors, which have been fairly popular and common in India, since the last decade are indeed the most helpful and easy to use gadgets existing.
They work on the principle of Bio-electrical impedance, which simply means the resistance offered by the body tissues, especially the adipose (fat) tissue deposits.
They are usually of two types – portable & hand held, or fixed, like the weighing machine, with foot plates that need to be stood upon. A small electrical current signal is sent through the electrodes in contact with the human body, and the resistance is calibrated and measured. The signal travels quickly through the muscle/lean mass tissue, which have higher percentages of water and therefore are good conductors of electricity, and more slowly through fat tissues, which have a lower percentage of water and therefore are poor conductors of electricity.
All the monitors have an internal digital calculator, which then, based on standard formulae, calculates the fat percentage depending upon the measured value, and the gender, age, weight and height of the person, which have to be entered prior to switching on the device.
Some guidelines while using the machine are –
o Usually, removing of any jewellery or accessories on hands and arms are recommended.
o Using the monitor is dangerous if you are a heart patient with a pacemaker, due to interference.
o You must not be dehydrated while using the machine.
o Give adequate gap of 2 hours after a meal, to use the machine.
o Individuals, especially women with problems like water retention etc. may get inaccurate readings.
Body basics!
The ideal percentages of fat mass versus lean mass depend on gender, demographics and also the age of the individual, but the worldwide standards for minimum percent of body fat considered safe for good health is 5 percent for males and 12% for females. Around 3% of this fat is - visceral fat, which is the fat around organs, present for their protection and cushioning.
The average percentages, as per worldwide standards for adult body fat is almost to 15 to 18% for men and 22 to 25% for women.For the average Indian body, the fat percentages for Fitness are 21-24% for females, and14-17% for males, while it can be ‘Acceptable’ till 25-31% for females and 18-25% for males. A fat percentage of 32% plus for females and 25% plus puts the individual in overweight and obese categories.
These percentages are of prime importance for body-builders who train to keep the levels low, so that the definition and striations of each muscle are visible. Athletes also aim to keep it at the low end of this scale for improved results, however not at the cost of affecting their performance.
However, trying to keep the lean mass or fat mass percentages low by abusing the body through fasting or nutrient-intake restriction can have adverse effects not only the performance but also on health in general. Also, in case of extreme nutrient deficiency, our bones begin to contribute energy, and this usually leads to reduction in bone density, which again can lead to problems like brittle bones, fractures etc. Females who try to do this usually suffer from problems like irregular or no periods (amenorrhea)
The best way to lower fat percentages and keep higher lean mass percentages is by including weight training in a workout routine, rather than cutting the nutrient-intake drastically!
The average percentages, as per worldwide standards for adult body fat is almost to 15 to 18% for men and 22 to 25% for women.For the average Indian body, the fat percentages for Fitness are 21-24% for females, and14-17% for males, while it can be ‘Acceptable’ till 25-31% for females and 18-25% for males. A fat percentage of 32% plus for females and 25% plus puts the individual in overweight and obese categories.
These percentages are of prime importance for body-builders who train to keep the levels low, so that the definition and striations of each muscle are visible. Athletes also aim to keep it at the low end of this scale for improved results, however not at the cost of affecting their performance.
However, trying to keep the lean mass or fat mass percentages low by abusing the body through fasting or nutrient-intake restriction can have adverse effects not only the performance but also on health in general. Also, in case of extreme nutrient deficiency, our bones begin to contribute energy, and this usually leads to reduction in bone density, which again can lead to problems like brittle bones, fractures etc. Females who try to do this usually suffer from problems like irregular or no periods (amenorrhea)
The best way to lower fat percentages and keep higher lean mass percentages is by including weight training in a workout routine, rather than cutting the nutrient-intake drastically!
Body Composition & Fitness
We have been discussing the skill-related components of Fitness namely – agility, reaction time, balance, co-ordination etc.
The other important components of fitness, particularly health related are – body composition, cardio-vascular fitness, muscular strength and endurance and flexibility. Body Composition, basically represents the different aspects that constitute the total body weight of a person. These aspects include the metabolically active lean body tissues - muscle, bone and metabolically inactive tissues – adipose (fat) tissue.
Typically depending on the body type and the genetic composition of the person, his total body weight as shown by the weighing scale, is a summation of the lean and adipose tissue mass. The lean body mass is metabolically active, in that it uses up the energy stores (creatine, glucose, fat) available to sustain itself, and thus does not lead to accumulation of the energy stores. Adipose tissue mass is metabolically inactive, in that it hardly needs any energy to sustain itself and hence it has a tendency to accumulate.
The percentages of lean mass and fat mass define the over all health and fitness of an individual, and hence are important parameters, which need to be determined. Two people with the same weight and height can have completely different body compositions, which inturn will define the risk factors especially with regard to lifestyle related problems. The lean body mass is more dense and weighs more, while the fat mass is less dense (hence they say that fat people float easily when swimming!).
Body composition is also genetically and demographically affected, e.g. Indians have a tendency to have lower lean body mass percentages as compared to the west, where lean, athletic bodies are more common. Also Indians have a tendency to accumulate fat on the central regions of the body, which has a direct negative effect on cardiovascular fitness and increases the chances of lifestyle disorders like obesity, diabetes etc.
These aspects are these days commonly measured using the Fat monitors, skinfold callipers etc. in many health clubs.
The other important components of fitness, particularly health related are – body composition, cardio-vascular fitness, muscular strength and endurance and flexibility. Body Composition, basically represents the different aspects that constitute the total body weight of a person. These aspects include the metabolically active lean body tissues - muscle, bone and metabolically inactive tissues – adipose (fat) tissue.
Typically depending on the body type and the genetic composition of the person, his total body weight as shown by the weighing scale, is a summation of the lean and adipose tissue mass. The lean body mass is metabolically active, in that it uses up the energy stores (creatine, glucose, fat) available to sustain itself, and thus does not lead to accumulation of the energy stores. Adipose tissue mass is metabolically inactive, in that it hardly needs any energy to sustain itself and hence it has a tendency to accumulate.
The percentages of lean mass and fat mass define the over all health and fitness of an individual, and hence are important parameters, which need to be determined. Two people with the same weight and height can have completely different body compositions, which inturn will define the risk factors especially with regard to lifestyle related problems. The lean body mass is more dense and weighs more, while the fat mass is less dense (hence they say that fat people float easily when swimming!).
Body composition is also genetically and demographically affected, e.g. Indians have a tendency to have lower lean body mass percentages as compared to the west, where lean, athletic bodies are more common. Also Indians have a tendency to accumulate fat on the central regions of the body, which has a direct negative effect on cardiovascular fitness and increases the chances of lifestyle disorders like obesity, diabetes etc.
These aspects are these days commonly measured using the Fat monitors, skinfold callipers etc. in many health clubs.
Wholistic Fitness!
Its no longer sufficient to only focus on strength, stamina and suppleness as a part of one’s workout – components of fitness like balance, agility, co-ordination etc. also must be focused on to get the best out of any fitness routine, especially, as age begins to catch up with us!
A very important component, along with agility, which was discussed last week, is – balance – the ability to control the body's position, either when it is stationary or moving. This component is especially important for sportspersons, since this contributes heavily to the quality and consistency of their performance.
These components – agility, balance, co-ordination all are an outcome of well-conditioned neuro-muscular co-ordination systems in the body, which in turn depends on activities of daily living, diet and nutrition, lifestyle and occupation!
Balance, in addition is also depends on our senses – auditory, visual and kinesthetic receptors and feedback, along with the spine and brain, all of which define the state of balance while static or dynamic.
Thus, a person with a pre-dominantly sedentary lifestyle, may not have his agility and balance skills up-to the mark, which can hamper his reflexes and reaction times, unless he involves himself in other activities that challenge and develop these components, maybe in the form of games, puzzles and more!
Some tips to work on balance are –
• Un-stable surfaces used while performing the usual exercises, help develop the core and also balance skills.
• Balancing on one leg, when standing, anytime during the day, or even while exercising is a good option. An advanced version would be to stand on one leg, with your eyes closed!
Do not try stunts at home! Make sure you do it along with someone, or in a health club
A very important component, along with agility, which was discussed last week, is – balance – the ability to control the body's position, either when it is stationary or moving. This component is especially important for sportspersons, since this contributes heavily to the quality and consistency of their performance.
These components – agility, balance, co-ordination all are an outcome of well-conditioned neuro-muscular co-ordination systems in the body, which in turn depends on activities of daily living, diet and nutrition, lifestyle and occupation!
Balance, in addition is also depends on our senses – auditory, visual and kinesthetic receptors and feedback, along with the spine and brain, all of which define the state of balance while static or dynamic.
Thus, a person with a pre-dominantly sedentary lifestyle, may not have his agility and balance skills up-to the mark, which can hamper his reflexes and reaction times, unless he involves himself in other activities that challenge and develop these components, maybe in the form of games, puzzles and more!
Some tips to work on balance are –
• Un-stable surfaces used while performing the usual exercises, help develop the core and also balance skills.
• Balancing on one leg, when standing, anytime during the day, or even while exercising is a good option. An advanced version would be to stand on one leg, with your eyes closed!
Do not try stunts at home! Make sure you do it along with someone, or in a health club
Simple Agility!
Healthy reflexes are important part of Functional training, and necessary for all the activities of daily living and must form an integral part of one’s fitness training routine. This is especially so, since the speed of reflexes and agile movements decline with age or due to inadequate use!
Another important aspect is agility – that is being able to move quickly, correctly and effectively while at the same maintaining balance and co-ordination. Very interestingly, the primary reflex and agility training happens early during the childhood, and impaired development of any of the two leads to developmental problems and other problems like ADHD etc.!
While sportspeople use many drills to train for agility, as a part of their training routine, a normal person can also include some exercises to do some agility training, in a normal health club setting.
Aerobics - The regular aerobics (whether freestyle or structured) classes are a very simple way to work on agility, since they demand a lot of attention to the instructions, alertness, rapid in changes in direction, flexibility and control of movements.
Kickboxing & Martial Arts-based classes – Probably the most reputed way to work on your reflexes and agility, while focusing on the body and mind holistically.
20-feet shuttle – In the simplest ways, choose an open area and mark 2 points – Pt. A - one where you are standing and Pt. B - 20-feet away. The task is to run from A to B and then turn around at B and run back to A, and turning around at A, and repeating the shuttle between A & B, 6 times (can be varied) in as little time as possible. A stop-watch is used to mark the start and stop.
Buddy exercises – Stand pivoted at a place, and ask a buddy to throw soft, rubber balls all aimed at you, from different directions, and try to catch them, without moving the feet, while the upper body is free to move in all directions!
Another important aspect is agility – that is being able to move quickly, correctly and effectively while at the same maintaining balance and co-ordination. Very interestingly, the primary reflex and agility training happens early during the childhood, and impaired development of any of the two leads to developmental problems and other problems like ADHD etc.!
While sportspeople use many drills to train for agility, as a part of their training routine, a normal person can also include some exercises to do some agility training, in a normal health club setting.
Aerobics - The regular aerobics (whether freestyle or structured) classes are a very simple way to work on agility, since they demand a lot of attention to the instructions, alertness, rapid in changes in direction, flexibility and control of movements.
Kickboxing & Martial Arts-based classes – Probably the most reputed way to work on your reflexes and agility, while focusing on the body and mind holistically.
20-feet shuttle – In the simplest ways, choose an open area and mark 2 points – Pt. A - one where you are standing and Pt. B - 20-feet away. The task is to run from A to B and then turn around at B and run back to A, and turning around at A, and repeating the shuttle between A & B, 6 times (can be varied) in as little time as possible. A stop-watch is used to mark the start and stop.
Buddy exercises – Stand pivoted at a place, and ask a buddy to throw soft, rubber balls all aimed at you, from different directions, and try to catch them, without moving the feet, while the upper body is free to move in all directions!
Training your Reflexes!!
As we enter into a new world, where “balance” is becoming the favourite word, its is appalling to see that, “balance”, literally, is hardly focused on, as an intrinsic part of the standard health club workout routine. The 3 pillars of fitness – Strength, Stamina and Suppleness, have been and still are focused on, as a priority, with other essential components like reflexes, agility, balance, co-ordination, power etc. hardly finding any place or importance.
As my friend would put it, “What is the use of a bulky & muscular or chiselled body, if you can’t run for your life, in case a dog runs after you!” True enough the fitness industry witnessed a paradigm shift, when the concept of “Functional Fitness” arrived on the scene.
Functional fitness, simply put, means focusing on those areas, which come into use during activities of daily living, on a day-to-day basis. For example, a house-maker who does activities like sweeping, mopping etc. will need to strengthen and improve the flexibility of her lowerback muscles, hamstrings and legs muscles, as well as work on her endurance levels. She benefits more by training these, on a priority rather than focusing on biceps, triceps, forearms muscles.
Functional fitness also has components like balance & co-ordination training, agility training, explosive power training among others. What makes training these components of Fitness even more important, is the fact that these tend to deteriorate with age! Our reflexes, co-ordination and other components also follow the ‘Use it or lose it” principle of Fitness.
Starting the discussion with training your Reflexes- this must focus on speeding up the reaction times and the response times. Remember, the game ‘dodgeball’ we used to play as kids! Reflexes are needed not just for sportspersons, but also in day-to-day activities like crossing the road, walking through traffic or a crowded place or may be catching something that is thrown to us or just slips our hand! Reflexes tend to dampen with age or due to not being used enough and become an important area of focus for the elderly populations too.
Another component, very close to reflexes is Agility – which refers to ability to change direction quickly with speed, but at the same time maintaining power, balance and co-ordination.
As my friend would put it, “What is the use of a bulky & muscular or chiselled body, if you can’t run for your life, in case a dog runs after you!” True enough the fitness industry witnessed a paradigm shift, when the concept of “Functional Fitness” arrived on the scene.
Functional fitness, simply put, means focusing on those areas, which come into use during activities of daily living, on a day-to-day basis. For example, a house-maker who does activities like sweeping, mopping etc. will need to strengthen and improve the flexibility of her lowerback muscles, hamstrings and legs muscles, as well as work on her endurance levels. She benefits more by training these, on a priority rather than focusing on biceps, triceps, forearms muscles.
Functional fitness also has components like balance & co-ordination training, agility training, explosive power training among others. What makes training these components of Fitness even more important, is the fact that these tend to deteriorate with age! Our reflexes, co-ordination and other components also follow the ‘Use it or lose it” principle of Fitness.
Starting the discussion with training your Reflexes- this must focus on speeding up the reaction times and the response times. Remember, the game ‘dodgeball’ we used to play as kids! Reflexes are needed not just for sportspersons, but also in day-to-day activities like crossing the road, walking through traffic or a crowded place or may be catching something that is thrown to us or just slips our hand! Reflexes tend to dampen with age or due to not being used enough and become an important area of focus for the elderly populations too.
Another component, very close to reflexes is Agility – which refers to ability to change direction quickly with speed, but at the same time maintaining power, balance and co-ordination.
Visualize your way to health!
A paradigm that has been popular since ages, and something that has been widely researched upon - is the effectiveness of visualization as an important tool right from weight loss to even treating cancer!
Though it sounds illogical and fantasy-like, millions of people all over the world have used and continue to use visualization to get the results they want, of course complementing it with exercising and healthy food habits. Infact, it is not uncommon to find that exercising and eating healthy were a consequence of visualizing oneself in the desirable body! It has also been used popularly in sports, especially athletes, who visualize their winning performance.
The underlying beauty of the visualization process is that it honours the relation of the mind on body, instead of isolating the two or focusing on only either of them. The conscious mind has a limited capacity and is just a small part of our brain-mind system, while the sub-conscious forms the more important part, with unlimited capacity!
The effect of mind over body and its health/illness is well established and is usually categorized as ‘psychosomatic’, with many specialists, experts and therapists working in this domain.
Hence, even if we are regular and religiously do our exercise, if we have a negative image of ourselves or are unable to visualize us in our desirable bodies, the results take a long time to manifest, if they do!
Some simple and very popular tips are -
o Cut out a picture of some actor/actress or any other role model, or may be a picture of yourself from the past, and place it in front of your work-desk, or somewhere in the kitchen or even the bathroom door – any place you frequent! Give the subconscious mind something to chew on.
o Couple of times in a day, sitting/lying down in a relaxed manner, imagine yourself in the desired health or fitness level, soak in and feel the happy and positive emotions that it brings up.
Though it sounds illogical and fantasy-like, millions of people all over the world have used and continue to use visualization to get the results they want, of course complementing it with exercising and healthy food habits. Infact, it is not uncommon to find that exercising and eating healthy were a consequence of visualizing oneself in the desirable body! It has also been used popularly in sports, especially athletes, who visualize their winning performance.
The underlying beauty of the visualization process is that it honours the relation of the mind on body, instead of isolating the two or focusing on only either of them. The conscious mind has a limited capacity and is just a small part of our brain-mind system, while the sub-conscious forms the more important part, with unlimited capacity!
The effect of mind over body and its health/illness is well established and is usually categorized as ‘psychosomatic’, with many specialists, experts and therapists working in this domain.
Hence, even if we are regular and religiously do our exercise, if we have a negative image of ourselves or are unable to visualize us in our desirable bodies, the results take a long time to manifest, if they do!
Some simple and very popular tips are -
o Cut out a picture of some actor/actress or any other role model, or may be a picture of yourself from the past, and place it in front of your work-desk, or somewhere in the kitchen or even the bathroom door – any place you frequent! Give the subconscious mind something to chew on.
o Couple of times in a day, sitting/lying down in a relaxed manner, imagine yourself in the desired health or fitness level, soak in and feel the happy and positive emotions that it brings up.
Power Yoga – Discussed
Power Yoga - the latest trend to hit the fitness industry, especially in India, with many leading health clubs and individual trainers offering interesting classes and variations.
Though many hard-core Yoga followers claim that Power yoga is just some fancy mixture of exercises and hardly resembles the traditional definition of Yogasanas, Power Yoga seems to have started by two Yoga gurus following the Ashtanga Yoga style for decades.
It has also been advocated as a better way to use Yoga for weight loss which has also made it very popular amongst the ladies. Another characteristic of a Power Yoga class is that most of the time is utilized in performing the exercises and minimal time spent in relaxation postures or even chanting.
Power Yoga basically is a calorie-burning and comparatively more vigorous routine than a traditional Yoga routine, that combines cardio, strength and flexibility through Yogasanas and some additional exercises focused on aerobic movements and toning muscles especially the abs, lower back, pelvis, the postural muscles, also on building strength, enhance endurance and breathing. Most of the benefits of classical Yoga are retained, even though the method of application are different.
It also focuses on building up the metabolism through the exercises and asana postures and thus ensures a continuous burning of calories throughout the day, even when not exercising.
The same procedure of a warm-up before the Power Yoga class is used, focusing on easing up and relaxing the muscles and raising the temperatures and stimulating the blood circulation to all parts of the body.
Some benefits Power Yoga are –
o It works on strength, stamina, flexibility, reflexes and agility all in the same workout
o It focuses on boosting the metabolism and helps focus on achieving healthy body weight
o It stimulates the release feel-good hormones, and helps reduce stress levels and detox
o It retains the benefits of classical Yoga
Though many hard-core Yoga followers claim that Power yoga is just some fancy mixture of exercises and hardly resembles the traditional definition of Yogasanas, Power Yoga seems to have started by two Yoga gurus following the Ashtanga Yoga style for decades.
It has also been advocated as a better way to use Yoga for weight loss which has also made it very popular amongst the ladies. Another characteristic of a Power Yoga class is that most of the time is utilized in performing the exercises and minimal time spent in relaxation postures or even chanting.
Power Yoga basically is a calorie-burning and comparatively more vigorous routine than a traditional Yoga routine, that combines cardio, strength and flexibility through Yogasanas and some additional exercises focused on aerobic movements and toning muscles especially the abs, lower back, pelvis, the postural muscles, also on building strength, enhance endurance and breathing. Most of the benefits of classical Yoga are retained, even though the method of application are different.
It also focuses on building up the metabolism through the exercises and asana postures and thus ensures a continuous burning of calories throughout the day, even when not exercising.
The same procedure of a warm-up before the Power Yoga class is used, focusing on easing up and relaxing the muscles and raising the temperatures and stimulating the blood circulation to all parts of the body.
Some benefits Power Yoga are –
o It works on strength, stamina, flexibility, reflexes and agility all in the same workout
o It focuses on boosting the metabolism and helps focus on achieving healthy body weight
o It stimulates the release feel-good hormones, and helps reduce stress levels and detox
o It retains the benefits of classical Yoga
Worldwide Trends in Fitness!
What is ‘in’ and what is ‘out’? So far this question has figured mostly with respect to fashion! However, the fitness industry is no exception! While Jane Fonda based aerobics was a craze few decades ago, we now have the REEBOK style aerobics or the spiced-up versions including our favorite Bollywood jhatkas and moves to keep the motivation up and going!
In the last decade itself, we have seen many different trends – some coming and going, while some staying on!
Some of the few trends so far, that came and also stayed are –
Circuit Training –
A highly pre-designed and planned workout, done in a normal gym setting or exclusively designed setting, Circuit training, basically consists of doing a round of around 8 – 12 exercises, focusing on all body muscles, one after the other, with no rest in between. The individual is allowed to rest, after one round (or circuit) is done, and the circuits are repeated few more times. An excellent workout to tone the muscles and also target fat, this is quite popular among ladies!
Boot-camp Workouts –
Military-style, high energy and challenging, are the words that describe this, the best. Usually a high impact, and high energy workout which involves doing a series of muscle strengthening, cardio and agility training exercises, a bootcamp session claims to burn much more calories as compared to any other group activities.
It needs a high energy instructor as well to keep the motivation up and going, as well as accompanied by some peppy music.
Pilates –
An advanced form of functional training, Pilates’s has been popularized by its sheer effectiveness in developing the core muscles which also form most of the postural muscles and thus define the quality of life. Basically, an integrated form of exercise with specific focus on the mind-body-breath connection and the art of controlling it, Pilates’ is quite a challenging workout.
Spinning
Usually, a high-energy class, accompanied by fast-music, spinning has become very popular as a Cardio workout, with most health clubs in India too. A spinning cycle is a stationary cycle, although with a weighted wheel, unlike the normal cycle, which offers resistance and increases the challenge. Spinning usually requires technique and expert instructions regarding the tempo, positions, challenge levels, motivation etc. and hence there are specially certified instructors that usually conduct the class.
Outdoor training
Some health-clubs have artificial mountain-climbing walls, and other artificial set-ups that mimic outdoor activities like mountain climbing etc. Some others, also regularly take their members actually outdoors on activities like treks, mountain climbing, nature walks, jogging mornings etc. which give the members a breath of fresh air, variety and a fun alternative to working indoors all days of the week.
Theraband™ Training
Theraband™ are latex bands, of varying resistances in the lower range, ideal as a portable option to keeping fit, especially for people who travel often or prefer to work out at home. Some very important advantages are the ability to isolate and exercise some deep muscles which cannot be targeted with usual workouts, sports-specific training, re-habilitation exercises which demand low resistances, and of course the portability.
Functional Core Training
Un-stable surfaces in the form of Stability Balls, Coreboard™, Wobble boards, BOSUs and many more equipment-based workouts which target the postural muscles and core muscles, providing a functional fitness option focusing on Activities of Daily Living.
In the last decade itself, we have seen many different trends – some coming and going, while some staying on!
Some of the few trends so far, that came and also stayed are –
Circuit Training –
A highly pre-designed and planned workout, done in a normal gym setting or exclusively designed setting, Circuit training, basically consists of doing a round of around 8 – 12 exercises, focusing on all body muscles, one after the other, with no rest in between. The individual is allowed to rest, after one round (or circuit) is done, and the circuits are repeated few more times. An excellent workout to tone the muscles and also target fat, this is quite popular among ladies!
Boot-camp Workouts –
Military-style, high energy and challenging, are the words that describe this, the best. Usually a high impact, and high energy workout which involves doing a series of muscle strengthening, cardio and agility training exercises, a bootcamp session claims to burn much more calories as compared to any other group activities.
It needs a high energy instructor as well to keep the motivation up and going, as well as accompanied by some peppy music.
Pilates –
An advanced form of functional training, Pilates’s has been popularized by its sheer effectiveness in developing the core muscles which also form most of the postural muscles and thus define the quality of life. Basically, an integrated form of exercise with specific focus on the mind-body-breath connection and the art of controlling it, Pilates’ is quite a challenging workout.
Spinning
Usually, a high-energy class, accompanied by fast-music, spinning has become very popular as a Cardio workout, with most health clubs in India too. A spinning cycle is a stationary cycle, although with a weighted wheel, unlike the normal cycle, which offers resistance and increases the challenge. Spinning usually requires technique and expert instructions regarding the tempo, positions, challenge levels, motivation etc. and hence there are specially certified instructors that usually conduct the class.
Outdoor training
Some health-clubs have artificial mountain-climbing walls, and other artificial set-ups that mimic outdoor activities like mountain climbing etc. Some others, also regularly take their members actually outdoors on activities like treks, mountain climbing, nature walks, jogging mornings etc. which give the members a breath of fresh air, variety and a fun alternative to working indoors all days of the week.
Theraband™ Training
Theraband™ are latex bands, of varying resistances in the lower range, ideal as a portable option to keeping fit, especially for people who travel often or prefer to work out at home. Some very important advantages are the ability to isolate and exercise some deep muscles which cannot be targeted with usual workouts, sports-specific training, re-habilitation exercises which demand low resistances, and of course the portability.
Functional Core Training
Un-stable surfaces in the form of Stability Balls, Coreboard™, Wobble boards, BOSUs and many more equipment-based workouts which target the postural muscles and core muscles, providing a functional fitness option focusing on Activities of Daily Living.
Get fit with Pilates’!
We will see a few principles which are a pre-requisite for an effective Pilates’ workout -
Continuous, Deep and Relaxed Breathing
Slow, continuous and smooth breathing forms the underlying basis of Pilates, which means without holding the breath or fast and shallow breathing. Sometimes when we have to concentrate on the movements and the speed of movements, we tend to hold our breath, and then exhale suddenly and inhale. Watching the breath while performing the movements, calls for controlled co-ordination, which is the challenge that Pilates’ offers.
An example that instructors use while exhaling is - Squeeze out the lungs as you would wring a wet towel dry. Also the participant is instructed to be aware of the inclusion of the deep abdominal muscles and the pelvic floor muscles, and stay aware throughout the workout.
Centering
In Pilates’, the group of muscles in the mid-region the body – namely the deep muscles of the abdomen, lower back, hips, and buttocks – is termed as the “Powerhouse / Core.” The focus is always to feel the energy flowing from the Powerhouse to the legs and the arms.
Concentration
Performing Pilates’ needs intense concentration and focus on the breathing, the movements and the flow of energy from the powerhouse to the limbs performing the exercise. Some Instructors, re-start all the way from the beginning, if focus is lost in between a particular movement!
Control & Flowing movements
Controlled and smooth movements and breathing are an important part of performing Pilates’ effectively. This requires all of the above and a well-conditioned body. Controlled movements also improve the efficiency of the neuro-muscular system.
Thus it becomes essential to perform Pilates’ under the guidance of an expert Instructor and also get one self flexible and strong enough to perform them!
Continuous, Deep and Relaxed Breathing
Slow, continuous and smooth breathing forms the underlying basis of Pilates, which means without holding the breath or fast and shallow breathing. Sometimes when we have to concentrate on the movements and the speed of movements, we tend to hold our breath, and then exhale suddenly and inhale. Watching the breath while performing the movements, calls for controlled co-ordination, which is the challenge that Pilates’ offers.
An example that instructors use while exhaling is - Squeeze out the lungs as you would wring a wet towel dry. Also the participant is instructed to be aware of the inclusion of the deep abdominal muscles and the pelvic floor muscles, and stay aware throughout the workout.
Centering
In Pilates’, the group of muscles in the mid-region the body – namely the deep muscles of the abdomen, lower back, hips, and buttocks – is termed as the “Powerhouse / Core.” The focus is always to feel the energy flowing from the Powerhouse to the legs and the arms.
Concentration
Performing Pilates’ needs intense concentration and focus on the breathing, the movements and the flow of energy from the powerhouse to the limbs performing the exercise. Some Instructors, re-start all the way from the beginning, if focus is lost in between a particular movement!
Control & Flowing movements
Controlled and smooth movements and breathing are an important part of performing Pilates’ effectively. This requires all of the above and a well-conditioned body. Controlled movements also improve the efficiency of the neuro-muscular system.
Thus it becomes essential to perform Pilates’ under the guidance of an expert Instructor and also get one self flexible and strong enough to perform them!
Pilates’ Mania!
Everywhere you turn these days, there are Pilates’ classes and batches coming up, claiming a multitude of benefits of following such a program.
Lets see a few details about Pilates’ –
o Pilates’ is a technique of muscle training, named after its founder Joseph Pilates, a gymnast.
o The underlying idea is to use the existing correlation between the mind and the body (namely muscles) to effectively work the latter. Most of the usual strength exercises do not emphasize enough on the importance of ‘mind’ to control the movements.
And it is a well-established fact that the mind, does indeed control the body and hence isolated approaches to Mind and Body are less effective than integrated approaches, such as all the core-training methods.
o The primary focus is on the postural muscles, mainly the core (front and back) muscles which help maintain the posture of the body, in activities of daily living and which are also prone to imbalances due to un-healthy lifestyles.
o All the techniques place great importance on getting the spinal alignment right, prior to starting any movement. This is a very fundamentally important aspect of Pilates’ training.
o Another very important part is that all movements are to be performed in ways which are highly controlled and ‘flowing’, rather than abrupt, jerky movements.
o Also, another very important area of focus is the breathing, in relation to the movements and the rhythm in which the movements are performed.
o The best feature of Pilates’ is that it does not need sophisticated equipments for getting the best out of it. There are many Pilates’ exercises that use equipments and props, but a simple mat can also be sufficient to get a good Pilates’ workout. Hence it is also possible to do it at home or when you are travelling, and can’t be regular at the gym.
o However, from the points above, it is very clear that Pilates’ is an advanced workout, requiring precise technique, control and awareness. Hence it may be a little difficult to beginners and intermediate exercisers to get the best out of it. Needless to say, it is just a matter of getting well-conditioned and then use Pilates’ as a progression tool.
Lets see a few details about Pilates’ –
o Pilates’ is a technique of muscle training, named after its founder Joseph Pilates, a gymnast.
o The underlying idea is to use the existing correlation between the mind and the body (namely muscles) to effectively work the latter. Most of the usual strength exercises do not emphasize enough on the importance of ‘mind’ to control the movements.
And it is a well-established fact that the mind, does indeed control the body and hence isolated approaches to Mind and Body are less effective than integrated approaches, such as all the core-training methods.
o The primary focus is on the postural muscles, mainly the core (front and back) muscles which help maintain the posture of the body, in activities of daily living and which are also prone to imbalances due to un-healthy lifestyles.
o All the techniques place great importance on getting the spinal alignment right, prior to starting any movement. This is a very fundamentally important aspect of Pilates’ training.
o Another very important part is that all movements are to be performed in ways which are highly controlled and ‘flowing’, rather than abrupt, jerky movements.
o Also, another very important area of focus is the breathing, in relation to the movements and the rhythm in which the movements are performed.
o The best feature of Pilates’ is that it does not need sophisticated equipments for getting the best out of it. There are many Pilates’ exercises that use equipments and props, but a simple mat can also be sufficient to get a good Pilates’ workout. Hence it is also possible to do it at home or when you are travelling, and can’t be regular at the gym.
o However, from the points above, it is very clear that Pilates’ is an advanced workout, requiring precise technique, control and awareness. Hence it may be a little difficult to beginners and intermediate exercisers to get the best out of it. Needless to say, it is just a matter of getting well-conditioned and then use Pilates’ as a progression tool.
A band new idea!
An interesting way to spice up your routine – using the Theraband™ exercise bands and tubes, which are popularly found these days in many health clubs and fitness centers.
Though they look and sound very simple and interesting to use, before beginning a workout with Therabands, there are some tips to keep in mind.
The Therabands offer resistance and hence it is very important to warm-up using a mild cardio activity.
Post the general warm-up, use some dynamic stretches for the muscle groups that you will be targeting. For-example, if you are targeting legs (quadriceps), go in for a set of free squats, just to activate the muscles, before challenging them!
Preferably use a handle (easily available while purchasing the bands and tubes), since holding the ends, especially at higher resistances, in the hands could cause changes in blood flow and may cause blood pressure to vary.
Always perform slow and controlled motions with controlled breath. That in itself provides a challenge to the muscles.
Check the bands and tubes for defects/tears from time to time to avoid snapping
It is preferable to remove your finger rings, bangles and other sharp objects that may cause problems
Perform a cool down in the same as you do, after a regular workout.
A workout using bands can be safely and effectively performed 3-4 days a week, targeting different muscle groups.
Use a resistance that allows you to do atleast 10-15 repetitions.
Once you get used to the resistance you are using, initially try to vary the speed of repetitions to increase the challenge, and only then consider progressing onto the next higher resistance color.
The tubes and bands can be used to all muscle groups including some deep and postural muscles like Rhomboids etc.
Though they look and sound very simple and interesting to use, before beginning a workout with Therabands, there are some tips to keep in mind.
The Therabands offer resistance and hence it is very important to warm-up using a mild cardio activity.
Post the general warm-up, use some dynamic stretches for the muscle groups that you will be targeting. For-example, if you are targeting legs (quadriceps), go in for a set of free squats, just to activate the muscles, before challenging them!
Preferably use a handle (easily available while purchasing the bands and tubes), since holding the ends, especially at higher resistances, in the hands could cause changes in blood flow and may cause blood pressure to vary.
Always perform slow and controlled motions with controlled breath. That in itself provides a challenge to the muscles.
Check the bands and tubes for defects/tears from time to time to avoid snapping
It is preferable to remove your finger rings, bangles and other sharp objects that may cause problems
Perform a cool down in the same as you do, after a regular workout.
A workout using bands can be safely and effectively performed 3-4 days a week, targeting different muscle groups.
Use a resistance that allows you to do atleast 10-15 repetitions.
Once you get used to the resistance you are using, initially try to vary the speed of repetitions to increase the challenge, and only then consider progressing onto the next higher resistance color.
The tubes and bands can be used to all muscle groups including some deep and postural muscles like Rhomboids etc.
Do something different!!
Worldwide changing trends in fitness have seen many different things being used to add variety and challenge to your everyday workout. Few examples would be swiss balls, kettle balls and exercise bands and tubes.
Therabands™ and exer-tubes have been very popular abroad in health club settings and as a home workout option.
The primary use and effectiveness lies in rehabilitation exercises for sports injuries and in physiotherapy and clinical settings for special patients. However, these days many health clubs also provide them at their premises.
The bands are basically 6 inch wide, latex bands with varying thicknesses which are colour-coded, into easily recognizable colours. The colours start from yellow, red, green, blue, black and silver in that order and offer resistance starting from 1 Kg to 8 Kgs respectively. In other words, yellow, red, green are light in resistance and blue, black and silver are slightly heavier in resistance.
The effect while using these bands, inspite of comparatively low weights is very different than using the usual dumbbells and barbells. The progressive resistance offers a good scope for progression in the intensity.
The major advantage is that it is very easily portable, and can even fit in your handbags, which makes it an ideal option while travelling!! It is relatively inexpensive and is easily available in leading medical stress or online.
While the ends can be just wrapped around your hands, it is advisable to invest in a pair of handles exclusively available with the bands and tubes.
A few cautions while using the bands could include keeping them away from sunlight, since they are made of latex and not using them incase you have applied body oils or oily creams to avoid injuries due to slipping. Also, they must be checked for tears or punctures regularly, inorder to avoid injuries due to snapping of the bands.
Also, it is important to consult an expert, atleast once before beginning the program to take all precautions.
Therabands™ and exer-tubes have been very popular abroad in health club settings and as a home workout option.
The primary use and effectiveness lies in rehabilitation exercises for sports injuries and in physiotherapy and clinical settings for special patients. However, these days many health clubs also provide them at their premises.
The bands are basically 6 inch wide, latex bands with varying thicknesses which are colour-coded, into easily recognizable colours. The colours start from yellow, red, green, blue, black and silver in that order and offer resistance starting from 1 Kg to 8 Kgs respectively. In other words, yellow, red, green are light in resistance and blue, black and silver are slightly heavier in resistance.
The effect while using these bands, inspite of comparatively low weights is very different than using the usual dumbbells and barbells. The progressive resistance offers a good scope for progression in the intensity.
The major advantage is that it is very easily portable, and can even fit in your handbags, which makes it an ideal option while travelling!! It is relatively inexpensive and is easily available in leading medical stress or online.
While the ends can be just wrapped around your hands, it is advisable to invest in a pair of handles exclusively available with the bands and tubes.
A few cautions while using the bands could include keeping them away from sunlight, since they are made of latex and not using them incase you have applied body oils or oily creams to avoid injuries due to slipping. Also, they must be checked for tears or punctures regularly, inorder to avoid injuries due to snapping of the bands.
Also, it is important to consult an expert, atleast once before beginning the program to take all precautions.
Creatively Challenging - Swiss Balls!
One of the greatest developments of last century, and a great addition to the list of effective fitness equipments is the Swiss ball – or exercise ball, fitness ball, gym ball etc.
The Swiss ball is basically a large sized ball, made of elastic, almost puncture-resistant soft PVC material, which is then filled with air. The usual diameters range from 50 to 90 cms and occasionally come with colour coding.
It was originally designed for physical therapy, and was widely used by therapists and sports exercise specialists for advanced athletic training through core strengthening etc.
Presently, the Swiss ball is a common sight at most of the gyms and health clubs, and is used for a variety of exercises – e.g. basic exercises like Swiss ball squats, strengthening exercises for abs and other parts and advanced variations of some exercises, like performing a chest press, lying on the ball instead of the stable flat bench that is normally used. Lately, they have also been used during pregnancy to aid the process of delivery.
The criteria for selection of an appropriate ball diameter, is dependant on the height of the individual using it - one’s feet must touch the floor, when seated on the ball, with an almost 90 degree angle maintained at the knee. Too much flexion or extension at the knee, when seated on the ball, could be a hindrance to effective training.
The key feature of the Swiss ball is the unstable surface that it provides, and hence our body, in an effort to balance itself on it, engages many more and often deep muscles, thereby strengthening them and at the same time increasing the challenge. Mostly, the deep muscles of the core, i.e. the ones around the lower back and abdominals are the ones targeted and thus even the act of just sitting on it, engages these deep muscles and helps strengthen them over a period of time.
There are routines designed for group classes, and certifications available, now a days in training with a Swiss ball. Needless to say, using a Swiss ball requires a basic level of conditioning, and is not recommended for beginners and those with currently unfit health status.
The basic idea of using a Swiss ball is to include an unstable surface, which targets the core abdominal and lower back muscles and strengthens them. These core muscles are also a part of postural muscles and contribute greatly to functional fitness. So, while Swiss balls are mainly used for doing the abdominal exercises, lying on the ball, instead of the floor, it can also be used for working out other muscles.
To increase the challenge of your workout and to add fun and variety, try out the following –
Chest exercises – Instead of using the bench for chest press and chest flyes, position yourself on the ball, keeping your feet firmly touching the floor, and the base of your neck supported on the ball, and perform the chest press, flyes and pull-overs in the same way. Feel your abs getting into action as you move through the repetitions.
For the advanced ones amongst us, try doing your push-ups with the ball, with either your hands balancing on the ball, or your feet balancing on the ball, to add to your challenge. Please note, this is strictly for people who have high fitness levels. So, don’t try stunts at home!!
Leg Exercises – Hold your hands up, with the ball in between them, and perform the Squats exercise. You will feel your core muscles working with every repetition. Many other free-weight exercises that work the thighs can also be done using the ball.
Abs exercises – It can be used to perform a variety of abs exercises, starting from the normal crunches, to leg raises with the ball in between your legs, to reverse crunches and much more.
The Swiss ball is basically a large sized ball, made of elastic, almost puncture-resistant soft PVC material, which is then filled with air. The usual diameters range from 50 to 90 cms and occasionally come with colour coding.
It was originally designed for physical therapy, and was widely used by therapists and sports exercise specialists for advanced athletic training through core strengthening etc.
Presently, the Swiss ball is a common sight at most of the gyms and health clubs, and is used for a variety of exercises – e.g. basic exercises like Swiss ball squats, strengthening exercises for abs and other parts and advanced variations of some exercises, like performing a chest press, lying on the ball instead of the stable flat bench that is normally used. Lately, they have also been used during pregnancy to aid the process of delivery.
The criteria for selection of an appropriate ball diameter, is dependant on the height of the individual using it - one’s feet must touch the floor, when seated on the ball, with an almost 90 degree angle maintained at the knee. Too much flexion or extension at the knee, when seated on the ball, could be a hindrance to effective training.
The key feature of the Swiss ball is the unstable surface that it provides, and hence our body, in an effort to balance itself on it, engages many more and often deep muscles, thereby strengthening them and at the same time increasing the challenge. Mostly, the deep muscles of the core, i.e. the ones around the lower back and abdominals are the ones targeted and thus even the act of just sitting on it, engages these deep muscles and helps strengthen them over a period of time.
There are routines designed for group classes, and certifications available, now a days in training with a Swiss ball. Needless to say, using a Swiss ball requires a basic level of conditioning, and is not recommended for beginners and those with currently unfit health status.
The basic idea of using a Swiss ball is to include an unstable surface, which targets the core abdominal and lower back muscles and strengthens them. These core muscles are also a part of postural muscles and contribute greatly to functional fitness. So, while Swiss balls are mainly used for doing the abdominal exercises, lying on the ball, instead of the floor, it can also be used for working out other muscles.
To increase the challenge of your workout and to add fun and variety, try out the following –
Chest exercises – Instead of using the bench for chest press and chest flyes, position yourself on the ball, keeping your feet firmly touching the floor, and the base of your neck supported on the ball, and perform the chest press, flyes and pull-overs in the same way. Feel your abs getting into action as you move through the repetitions.
For the advanced ones amongst us, try doing your push-ups with the ball, with either your hands balancing on the ball, or your feet balancing on the ball, to add to your challenge. Please note, this is strictly for people who have high fitness levels. So, don’t try stunts at home!!
Leg Exercises – Hold your hands up, with the ball in between them, and perform the Squats exercise. You will feel your core muscles working with every repetition. Many other free-weight exercises that work the thighs can also be done using the ball.
Abs exercises – It can be used to perform a variety of abs exercises, starting from the normal crunches, to leg raises with the ball in between your legs, to reverse crunches and much more.
Friday, October 9, 2009
Workout at home, this monsoon!
Monsoons are here!! They are probably the best time to invent the most creative excuses you would have ever imagined! So, while the greenery, beauty and scenery all around, sure are a feast for the eyes, what goes for a toss is the exercise schedule! Exceptions are always there!
So, is there an alternate way to keep those guilt feelings at bay? Yes, there is…. Workout at home! Over the coming weeks, we’ll read about what exercises can be done at home.
Highly suggested is that you set aside a specific time of the day for your exercise. However, remember that anytime of the day is fine, especially if you manage to get to the gym on some days in between. Similar to your routine at the gym, the components of your schedule must be warm-up, core workout / conditioning exercises and cool-own. The core workout can be resistance exercises or simple cardio exercises.
Warming up is essential since the cold weather outside makes the muscles inflexible and cold. Many people choose to skip this without realizing that the first 10-15 minutes of warm-up save you from injuries, strains, joint pains and even your heart! Sudden and intense movements put tremendous pressure on the cardio-vascular system to provide blood to the active part and can prove dangerous. Sudden movements of muscles can also cause excessive strains thereby leading to complications, locally and which may act out in other parts of the body or affect posture!
Typical warm-up steps could be –
Start by simply walking around the house, slowly increasing speed
Once a slight warmth is felt, you can start by movements for loosening the joints – shoulder rotations, hip rotations and twists, forward bends, standing leg curls, hip flexions and extensions, ankle and wrist rotations, neck rotations and other dynamic stretches.
You can now increase the intensity by spot jogging, jogging around the house, climbing stairs, jumping jacks, skipping etc.
Remember to restrict the warm up to 10-12 minutes and medium intensity, just so that you have enough energy left to do the main workout! Don’t tire yourself out during the warm up itself!
So, is there an alternate way to keep those guilt feelings at bay? Yes, there is…. Workout at home! Over the coming weeks, we’ll read about what exercises can be done at home.
Highly suggested is that you set aside a specific time of the day for your exercise. However, remember that anytime of the day is fine, especially if you manage to get to the gym on some days in between. Similar to your routine at the gym, the components of your schedule must be warm-up, core workout / conditioning exercises and cool-own. The core workout can be resistance exercises or simple cardio exercises.
Warming up is essential since the cold weather outside makes the muscles inflexible and cold. Many people choose to skip this without realizing that the first 10-15 minutes of warm-up save you from injuries, strains, joint pains and even your heart! Sudden and intense movements put tremendous pressure on the cardio-vascular system to provide blood to the active part and can prove dangerous. Sudden movements of muscles can also cause excessive strains thereby leading to complications, locally and which may act out in other parts of the body or affect posture!
Typical warm-up steps could be –
Start by simply walking around the house, slowly increasing speed
Once a slight warmth is felt, you can start by movements for loosening the joints – shoulder rotations, hip rotations and twists, forward bends, standing leg curls, hip flexions and extensions, ankle and wrist rotations, neck rotations and other dynamic stretches.
You can now increase the intensity by spot jogging, jogging around the house, climbing stairs, jumping jacks, skipping etc.
Remember to restrict the warm up to 10-12 minutes and medium intensity, just so that you have enough energy left to do the main workout! Don’t tire yourself out during the warm up itself!
Friday, June 12, 2009
Get Fit the NEAT way!
Are you someone who can’t seem to find anytime for exercise no matter what you do! Or just the thought of a gym makes you want to bury your head in the sand!
Well, the world is really amazing and the number of people working just to help you out will surprise you! What I am talking about is the concept called NEAT or Non-Exercise Activity Thermogenesis.
Sounds complicated but is the easiest thing you can do to get fit in your own small ways!
Human energy expenditure (EE),which needs to be balanced as against the input energy through eating for optimal health is defined by 3 components – the Basal Metabolic Rate (BMR), Thermic effect of food (TEF) and Physical Exercise activity thermogenesis (PE). There are also other small components such as the energetic costs of medications and emotion that could be considered.
The equation can be represented as EE = BMR+TEF+PE
BMR is the energy expended when an individual is laying at complete rest, just to keep all body mechanisms running (tested in the morning, after sleep, provided the person is not shocked awake!) and accounts for nearly 60%. TEF is the energy associated with digestion, absorption, and storage of food and accounts for approximately 10-15 % of total daily EE. The PE is a variable factor and depends on the amount of physical activity done as - Exercise and NEAT during any given day.
Non-exercise activity thermogenesis (NEAT) is thus the energy expended for anything that is not sleeping, eating or strenuous exercise. It ranges from the energy expended walking to work, typing, household activities, walking up the stairs or even fidgeting!
NEAT activities are a great way to start incorporating some physical activity in your daily life in a non-time consuming way. However, for those who are still excessively over weight, a word of caution – while NEAT activities can be a great way to start off, this alone will not suffice to get you into optimum health by the right time!
Here are some easy ways –
o Park your vehicle 50 - 100 metres away from your office building or elsewhere, and walk down the distance.
Use the same concept in your society and park your vehicle a few buildings away from your own building.
o Avoid asking the newspaper guy to drop the newspaper at your home. Instead, make it a routine to walk down and pick up the newspaper yourself.
o Try to use the stairs while shopping in malls or even at office and home. Of course, in case of office or home, do choose the number of floors you can climb according to your fitness levels and time, and let the lift help you with the rest!
o Instead of asking for home-delivery of household items, pick it up yourself from the neighbourhood shop.
o Reduce the use of remote while watching TV, and instead physically get up and go to the TV to change channels.
o In the lunch break during office hours, take the longest route to reach the canteen, or incase you eat lunch in your cubicle itself, make sure you take walk around for 8-10 min atleast either before or after lunch.
o Take some time out daily to play with your children, or incase you have pets, take them for a round outside, atleast once a day, and watch your health and relationships improving!!
All over the world, the concept has been put to use quite creatively… Here are few examples I feel that you may find useful too!
o While in office, keep your dustbin 5-6 cubicles away, and make it a point to get up and go over to it every time you want to dispose something!
o During the time that the computer is loading a page or downloading something, try some leg extensions, side bends, shoulder rolls or just stand up and walk around, stretch and then come back to your work.
o Walking meetings i.e. meetings where the participants walk around the office and discuss issues are quite popular abroad!
o Walk down to the water cooler, every two hours and fill up your bottle, instead of asking the attendant to do it! Who would have thought humility could also burn some calories!
o In the morning, while reading the paper, try walking around instead of sitting at the table! Also, you can take breaks in between at office and do the same!
o For mothers who have delivered recently, walking the baby around the house can also be a good exercise.(I am sure some of you must be of the opinion that taking care of a baby can be an exhausting exercise in itself!)
o While climbing steps at home or office, try creative ways to climb – like criss-cross climbing, climb once-step down and climb again – repeat etc.
o For those who sit for long hours at work, consult an expert who can suggest some office exercises for you, considering your workspace.
o In fact, it has also been found that chewing gum can also contribute to NEAT!
Get creative with NEAT and remember that “it’s the little things that count!”
Well, the world is really amazing and the number of people working just to help you out will surprise you! What I am talking about is the concept called NEAT or Non-Exercise Activity Thermogenesis.
Sounds complicated but is the easiest thing you can do to get fit in your own small ways!
Human energy expenditure (EE),which needs to be balanced as against the input energy through eating for optimal health is defined by 3 components – the Basal Metabolic Rate (BMR), Thermic effect of food (TEF) and Physical Exercise activity thermogenesis (PE). There are also other small components such as the energetic costs of medications and emotion that could be considered.
The equation can be represented as EE = BMR+TEF+PE
BMR is the energy expended when an individual is laying at complete rest, just to keep all body mechanisms running (tested in the morning, after sleep, provided the person is not shocked awake!) and accounts for nearly 60%. TEF is the energy associated with digestion, absorption, and storage of food and accounts for approximately 10-15 % of total daily EE. The PE is a variable factor and depends on the amount of physical activity done as - Exercise and NEAT during any given day.
Non-exercise activity thermogenesis (NEAT) is thus the energy expended for anything that is not sleeping, eating or strenuous exercise. It ranges from the energy expended walking to work, typing, household activities, walking up the stairs or even fidgeting!
NEAT activities are a great way to start incorporating some physical activity in your daily life in a non-time consuming way. However, for those who are still excessively over weight, a word of caution – while NEAT activities can be a great way to start off, this alone will not suffice to get you into optimum health by the right time!
Here are some easy ways –
o Park your vehicle 50 - 100 metres away from your office building or elsewhere, and walk down the distance.
Use the same concept in your society and park your vehicle a few buildings away from your own building.
o Avoid asking the newspaper guy to drop the newspaper at your home. Instead, make it a routine to walk down and pick up the newspaper yourself.
o Try to use the stairs while shopping in malls or even at office and home. Of course, in case of office or home, do choose the number of floors you can climb according to your fitness levels and time, and let the lift help you with the rest!
o Instead of asking for home-delivery of household items, pick it up yourself from the neighbourhood shop.
o Reduce the use of remote while watching TV, and instead physically get up and go to the TV to change channels.
o In the lunch break during office hours, take the longest route to reach the canteen, or incase you eat lunch in your cubicle itself, make sure you take walk around for 8-10 min atleast either before or after lunch.
o Take some time out daily to play with your children, or incase you have pets, take them for a round outside, atleast once a day, and watch your health and relationships improving!!
All over the world, the concept has been put to use quite creatively… Here are few examples I feel that you may find useful too!
o While in office, keep your dustbin 5-6 cubicles away, and make it a point to get up and go over to it every time you want to dispose something!
o During the time that the computer is loading a page or downloading something, try some leg extensions, side bends, shoulder rolls or just stand up and walk around, stretch and then come back to your work.
o Walking meetings i.e. meetings where the participants walk around the office and discuss issues are quite popular abroad!
o Walk down to the water cooler, every two hours and fill up your bottle, instead of asking the attendant to do it! Who would have thought humility could also burn some calories!
o In the morning, while reading the paper, try walking around instead of sitting at the table! Also, you can take breaks in between at office and do the same!
o For mothers who have delivered recently, walking the baby around the house can also be a good exercise.(I am sure some of you must be of the opinion that taking care of a baby can be an exhausting exercise in itself!)
o While climbing steps at home or office, try creative ways to climb – like criss-cross climbing, climb once-step down and climb again – repeat etc.
o For those who sit for long hours at work, consult an expert who can suggest some office exercises for you, considering your workspace.
o In fact, it has also been found that chewing gum can also contribute to NEAT!
Get creative with NEAT and remember that “it’s the little things that count!”
Saturday, April 4, 2009
Is it eating you up?
Are the thoughts in your head constantly hovering around eating? What to eat before the workout, what to eat after workout, what to eat at breakfast, at lunch, at night or in-between?
Within limits, this is a positive sign of your interest in getting healthier. Needless to say, there are many cases of this becoming an obsession with many people, especially ladies, girls and aspiring models – girls and guys both!
Ancient wisdom says “ Eat like a king in the morning, farmer in the afternoon and beggar in the night” ! Inspite of the hundreds of fancy diets that you can find online or suggested by your well-wishers (those ever-ready with the “ It worked great for me.. You should do it too! suggestions), it does hold some credibility!
Breakfast can be made the significant meal of the day with a higher amount of Carbohydrates, inorder to compensate for the low blood-sugar levels due to overnight fasting! Skip the breakfast and these blood sugar levels drop so much that you start getting irritable, lose interest & concentration, may have difficulty speaking, or even get depressed. This also leads to sugar-craving which could lead into indulgence in sweets or excess coffee or tea or taking in a heavy lunch – which then gets you uncomfortable!
Presently, the suggestions made by nutrition experts are to have 5-6 meals spread across the day, which is basically to ensure that your blood-sugar levels are maintained throughout. Too much gap between meals reduces the blood-sugar levels and leads to craving! If the craving cannot be controlled, one ends up ingesting too much food, which later gets stored as fat. Hence control cravings.
It is always a good option, though to keep the dinner early and light. Avoiding carbohydrates is a great option if you are watching your weight, especially trying to reduce the paunch!
If you workout in the morning, try to eat an apple before the workout.
Within limits, this is a positive sign of your interest in getting healthier. Needless to say, there are many cases of this becoming an obsession with many people, especially ladies, girls and aspiring models – girls and guys both!
Ancient wisdom says “ Eat like a king in the morning, farmer in the afternoon and beggar in the night” ! Inspite of the hundreds of fancy diets that you can find online or suggested by your well-wishers (those ever-ready with the “ It worked great for me.. You should do it too! suggestions), it does hold some credibility!
Breakfast can be made the significant meal of the day with a higher amount of Carbohydrates, inorder to compensate for the low blood-sugar levels due to overnight fasting! Skip the breakfast and these blood sugar levels drop so much that you start getting irritable, lose interest & concentration, may have difficulty speaking, or even get depressed. This also leads to sugar-craving which could lead into indulgence in sweets or excess coffee or tea or taking in a heavy lunch – which then gets you uncomfortable!
Presently, the suggestions made by nutrition experts are to have 5-6 meals spread across the day, which is basically to ensure that your blood-sugar levels are maintained throughout. Too much gap between meals reduces the blood-sugar levels and leads to craving! If the craving cannot be controlled, one ends up ingesting too much food, which later gets stored as fat. Hence control cravings.
It is always a good option, though to keep the dinner early and light. Avoiding carbohydrates is a great option if you are watching your weight, especially trying to reduce the paunch!
If you workout in the morning, try to eat an apple before the workout.
To Eat or not to Eat!!
How early should I eat before working out? When should I eat after my workout? Questions, questions and more questions!
Needless to say, the common sense that prevails is to eat at least 1-2 hours prior to any exercise activity if it is a heavy meal and something light like fruits etc. can also be consumed 30 minutes prior to the exercise activity.
The reason for this can be explained on the basis of exercise physiology, which deals with the study of body response during exercise. As per the science, during exercise, there occurs “blood shunting” where blood from the non-target systems are diverted to the active target systems like the musculoskeletal, cardiovascular cardio-respiratory systems more.
Now, depending on the kind and amount of food consumed, the food can stay in the stomach for more than 2 hours sometimes. In such cases, if there is not enough blood flowing the system, it becomes difficult to complete the digestion and absorption processes, and short-term and long-term problems could arise. Also, the presence of food could exert unnecessary pressure on abdominal walls which could lead to complications. Light foods like fruits, due to their intrinsic nature, pass through the digestive system quickly and easily, and hence do not cause any problems.
Similarly post-exercise, give some time for the heart and the lungs (cardiovascular and cardio-respiratory systems) to return the blood back to the digestive system, so that any food ingested can be processed and absorbed efficiently. This return process usually takes atleast 30 minutes to an hour to complete depending on the preceding activity and the nature of cool down. However, during this time water intake can be done to replenish the body fluids. Relaxation procedures in the cooling down routines help to get to the state of equilibrium faster.
Needless to say, the common sense that prevails is to eat at least 1-2 hours prior to any exercise activity if it is a heavy meal and something light like fruits etc. can also be consumed 30 minutes prior to the exercise activity.
The reason for this can be explained on the basis of exercise physiology, which deals with the study of body response during exercise. As per the science, during exercise, there occurs “blood shunting” where blood from the non-target systems are diverted to the active target systems like the musculoskeletal, cardiovascular cardio-respiratory systems more.
Now, depending on the kind and amount of food consumed, the food can stay in the stomach for more than 2 hours sometimes. In such cases, if there is not enough blood flowing the system, it becomes difficult to complete the digestion and absorption processes, and short-term and long-term problems could arise. Also, the presence of food could exert unnecessary pressure on abdominal walls which could lead to complications. Light foods like fruits, due to their intrinsic nature, pass through the digestive system quickly and easily, and hence do not cause any problems.
Similarly post-exercise, give some time for the heart and the lungs (cardiovascular and cardio-respiratory systems) to return the blood back to the digestive system, so that any food ingested can be processed and absorbed efficiently. This return process usually takes atleast 30 minutes to an hour to complete depending on the preceding activity and the nature of cool down. However, during this time water intake can be done to replenish the body fluids. Relaxation procedures in the cooling down routines help to get to the state of equilibrium faster.
Thursday, November 6, 2008
Divide and develop!!!!
Seems like a strange heading for an article on health? Well, what it means is that your body is divided into 6 body parts while exercise programming – to develop it optimally!
Whether you are a male, trying to get bigger muscles, or just keep fit or you are a lady who again just wants to be in-shape and fit, it is usually better to focus on specific body parts on particular days instead of working the whole body daily or often.
Working the whole body often has the following drawbacks –
o It’s a simple logic – when the effort has to be distributed, the focus on individual areas is compromised. When you know you have to work your whole body, you tend to save your energy at every stage and not exhaust your energy in just a few exercises.
The principle of weight training is that –the focused body part has to be completely exhausted, which leads to microscopic tears in the muscle (technical term ‘microtrauma’), and the body develops that part by making it stronger.
Once again, please note that women do not possess the required hormones to bulk their muscles and hence will never put on muscle mass. So, get going with those weights to have better strength and tone.
o Another very important principle is that the body needs rest to recover from microtrauma which lasts from 48 to 96 hours, with adequate sleep.
Hence re-working the same body part often, does not give body enough time to recover and could negatively affect the results.
So, usually you will see your workout safely divided into 6 body parts – Chest, Back, Biceps, Triceps, Shoulders and Legs. Advanced buffs also go for further classification as in front part of legs (Quadriceps) or behind part (Hamstrings).Usually they are combined depending on the various principles and goals of the person.
Whether you are a male, trying to get bigger muscles, or just keep fit or you are a lady who again just wants to be in-shape and fit, it is usually better to focus on specific body parts on particular days instead of working the whole body daily or often.
Working the whole body often has the following drawbacks –
o It’s a simple logic – when the effort has to be distributed, the focus on individual areas is compromised. When you know you have to work your whole body, you tend to save your energy at every stage and not exhaust your energy in just a few exercises.
The principle of weight training is that –the focused body part has to be completely exhausted, which leads to microscopic tears in the muscle (technical term ‘microtrauma’), and the body develops that part by making it stronger.
Once again, please note that women do not possess the required hormones to bulk their muscles and hence will never put on muscle mass. So, get going with those weights to have better strength and tone.
o Another very important principle is that the body needs rest to recover from microtrauma which lasts from 48 to 96 hours, with adequate sleep.
Hence re-working the same body part often, does not give body enough time to recover and could negatively affect the results.
So, usually you will see your workout safely divided into 6 body parts – Chest, Back, Biceps, Triceps, Shoulders and Legs. Advanced buffs also go for further classification as in front part of legs (Quadriceps) or behind part (Hamstrings).Usually they are combined depending on the various principles and goals of the person.
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