End of the year, post holiday indulgences and festivities, often sees us in a frazzled state. So, the onset of a new year has us, in an emotional, stressed and guilty frame of mind, drawing up lists of new year resolutions that are often quite over-the-top and unrealistic! The consequences of too much partying can be seen not only on the body but also felt on the mind, making now a good time to ease back into shaping up, the mind and body.
Setting Goals
Planning is important. So take a realistic look at your current lifestyle and habits. Then decide on your goals and prioritize instead of engaging in a knee-jerk reflex, attempting to fix weeks (or months) of neglect and binging literally over-night. While setting goals keep in mind the following –
- Set realistic goals. Setting unrealistic goals, for example - ‘I will exercise daily’ or ‘I will lose 5 kilos in one month’, knowing that your schedule will not permit you to workout daily or that a 5 kilo weight loss in one month is unrealistic and unsustainable; can set you up for failure. Inability to reach your goals leads to anxiety and frustration that can lead to stress and emotional eating.
- Avoid making vague resolutions, such as - I will exercise regularly or I will eat healthily. Be more specific. Decide on how many days a week you want to target for working-out, while also fixing on specific diet changes, such as – ‘I will not eat rice at dinner-time’ or ‘I will indulge in a dessert only once a week’.
- Identify possible obstacles, such as - no time, low energy, poor motivation, travel schedules. This enables you to strategize on ways to overcome them; increasing your success rate.
- Margin for flexibility. Avoid setting rigid parameters and allow for some flexibility. For example, deciding that you will exercise 3 days a week is better than fixing Monday-Wednesday-Friday as your workout days. That way you can go in any 3 days in the week, as your schedule permits.
Getting There
Achieving your goals is the next step. It is important to take small, consistent steps to regain control over your body and health. If you are coming out of a long period of inactivity, in your fitness routine, do not expect to start at the intensity you left off. It could even lead to injuries. And if you have not engaged in a fitness lifestyle ever, start under the guidance of a professional who will ensure that you phase yourself into a more fit and active lifestyle. Look for fitness activities that you enjoy and will be encouraged to continue. Exercise is a great way to lose weight, stay fit, de-stress and increase your energy.
Another important step is to make changes to your eating habits. Extreme measures, such as deciding to go off sweets completely or eating only fruits and salads for meals, will lead you to feeling deprived; setting you up for damaging binges. Instead introduce more fresh vegetables and fruits into meals and aim at eating smaller, healthier portions at least 4 to 5 times a day rather than 2 or 3 large meals.
Remember losing weight and getting in shape is a combination of cutting back on calories consumed along with calories burned through exercise. Most people who are successful at losing weight and maintaining their weight-loss achieve it by making healthy, permanent lifestyle changes, such as smaller portions, choosing healthier options, controlling emotional eating and engaging in an active lifestyle.
There is something magical about a new year that has us thinking we can leave behind all the binging, indulgences and unhealthy habits that have us feeling depressed and unhappy with ourselves. Yes we can, and it is important to make a start; but we also need to sustain it through the year! So, take the middle ground to shaping yourself, don’t fall for the all-or-nothing mind-set, stay focused and have a great year ahead.
Sunday, December 30, 2007
Wednesday, December 26, 2007
The Fitlinxx Edge at The Zone
The Zone and Fitlinxx
I have spent the better part of last week discovering the really fascinating world of Fitlinxx. And I mean really fascinating. Because of the highly personalized fitness studio that we have, Sharat and I are constantly looking for ways to further enhance not just the workouts of our clients but also the entire experience itself. Keeping our clients motivated and introducing more precision in the workout itself were two areas we wanted to address further. This led to much discussion and even more research until we decided Fitlinxx was the answer.
What is Fitlinxx?
It’s a whole new way to exercise. Actually that’s not quite accurate. Fitlinxx isn’t just about your workout in the gym; it encompasses your entire active lifestyle – outdoors and indoors. For now, let’s start with the motivation and precision, in your gym workouts, that I mentioned earlier.
The Fitlinxx system allows you to follow and graph your daily, weekly, monthly workouts; giving you feedback in the form of comparable numbers, tables, graphs that let you know your progression or lack of. It shows you whether you are on track with your goals, exceeding targets or the areas where you are falling short.
It doesn’t stop there. The Fitlinxx system is integrated onto the machines, which allows every machine you exercise on to monitor every rep of every set you do. From correcting your range of motion, the speed of every rep, the seat position, to the weight you are lifting, to recording all this information for the next time you use the same machine. That’s some of all that you have Fitlinxx doing for you.
Zone Members and Fitlinxx
All through the installation and training of Fitlinxx, getting to understand the potential of the technology, had the enthusiasm and excitement levels of the entire Zone team very high. It led us to expect something similar from our members. Not quite so.
The Zone members are happily shocked. They had not expected technology that could enhance their workouts with such precision, speed and customization. They are unable to stop marveling at the data they are now able to get, all with the sophisticated technology of Fitlinxx translating it for them into quantifiable records. To suddenly have the machine correct every movement you perform so that you are able to maximize your efforts, to have it guide you where the human eye may fail, gives them an edge in their training they had never thought possible. To them, they say, it is personal training at its technological best.
To the entire Zone Team, Fitlinxx has provided a varied dimension along with huge potential to provide a highly motivated, challenging, precise and customized work-out experience at our studio.
I have spent the better part of last week discovering the really fascinating world of Fitlinxx. And I mean really fascinating. Because of the highly personalized fitness studio that we have, Sharat and I are constantly looking for ways to further enhance not just the workouts of our clients but also the entire experience itself. Keeping our clients motivated and introducing more precision in the workout itself were two areas we wanted to address further. This led to much discussion and even more research until we decided Fitlinxx was the answer.
What is Fitlinxx?
It’s a whole new way to exercise. Actually that’s not quite accurate. Fitlinxx isn’t just about your workout in the gym; it encompasses your entire active lifestyle – outdoors and indoors. For now, let’s start with the motivation and precision, in your gym workouts, that I mentioned earlier.
The Fitlinxx system allows you to follow and graph your daily, weekly, monthly workouts; giving you feedback in the form of comparable numbers, tables, graphs that let you know your progression or lack of. It shows you whether you are on track with your goals, exceeding targets or the areas where you are falling short.
It doesn’t stop there. The Fitlinxx system is integrated onto the machines, which allows every machine you exercise on to monitor every rep of every set you do. From correcting your range of motion, the speed of every rep, the seat position, to the weight you are lifting, to recording all this information for the next time you use the same machine. That’s some of all that you have Fitlinxx doing for you.
Zone Members and Fitlinxx
All through the installation and training of Fitlinxx, getting to understand the potential of the technology, had the enthusiasm and excitement levels of the entire Zone team very high. It led us to expect something similar from our members. Not quite so.
The Zone members are happily shocked. They had not expected technology that could enhance their workouts with such precision, speed and customization. They are unable to stop marveling at the data they are now able to get, all with the sophisticated technology of Fitlinxx translating it for them into quantifiable records. To suddenly have the machine correct every movement you perform so that you are able to maximize your efforts, to have it guide you where the human eye may fail, gives them an edge in their training they had never thought possible. To them, they say, it is personal training at its technological best.
To the entire Zone Team, Fitlinxx has provided a varied dimension along with huge potential to provide a highly motivated, challenging, precise and customized work-out experience at our studio.
Monday, December 17, 2007
Women at Forty – Feeling Fit and Looking Good
‘What’s your fitness mantra?’ a common query amongst youngsters and young adults to the 30 something’s today. As a fitness professional, what would be truly wonderful is to see the same happen in the 40+ age group, especially with women. That is not to say that the 40+ men should not be exercising, but here I would like to specifically address the women.
Through your teens and young adulthood you made efforts to look good, adopting (hopefully) exercise and healthy eating as a means to doing so. However, getting into your 40’s, factors such as children, homes, careers or just the mere fact that one’s now 40 somehow has you slowing down in your fitness related activities. A pity. For this, especially, is the time when your health and fitness need to be your top-most priority.
Why?
Women in their 40’s are entering a critical period of their lives, one that will determine their health and physical well-being through and after menopause. A matter of huge concern for any woman. Women have a tendency towards weight gain during and immediately after menopause; that leads to negative emotional and health implications. Regular exercise helps combat this weight gain and can also lower the risk of breast cancer, diabetes, heart disease. As Dr Suhasini Inamdar, a gynecologist in her 40’s who also exercises, says “If women were to exercise regularly the weight gain associated with water retention, when they are peri-menopausal, can be brought under control. Also, symptoms such as hot flashes can be dealt with better if one is exercising.”
Chronic conditions, such as osteoporosis and arthritis, which may have you believing you need to slow down, are the very reasons that make it critical to stay fit. So, when women say they cannot do as much as they could when they were younger, it’s not necessarily because of age. Rather, it’s a function of doing fewer activities so as not to overload their muscles. Stronger muscles, through weight training, place less stress on the body and help prevent atrophy from disuse.
Decrease in mobility and functionality along with joint pains are dreaded aspects of aging. A well-planned exercise program will ensure that your muscles, including your heart and lungs, do not become weak and that slouch you thought would be a permanent part of you, as you aged, need not be so.
Emotional benefits of being physically fit include feeling happier and less anxious, while also sleeping better. There are various mind-body fitness programs such as yoga, pilates, and tai chi, that are not only low impact but include stretching, flexibility and strength while working on the mind and body.
Taking Action
Whether it’s a walk, dance or stretch class you need to get up and move. It’s a wonderful feeling to go from a state of feeling slow and ungainly to getting up, taking action and feeling lighter, physically and emotionally. So, whatever your age or level of health, it's never too late to take up exercise and improve your level of fitness. The benefits of staying fit in your 40’s (or for that matter at any age) start from your mind and extend all through your body leaving you fitter, with greater mobility and functionality, and feeling more energized and higher in spirits than you could have possibly imagined.
Women Who Are Doing It
Diana Tholoor, 52 years old and a Corporate Trainer, says “my workouts give me joy and energy and strive to enhance passion in all I do. It’s what allows me to stand for 7-8 hours at work and still feel good.”
60 year old Sudha Puri has this to say, “Working out makes you forget your age, your aches and pains. In the gym being around others, young and old, all exercising makes you feel good. In fact there are times when I’m on the treadmill listening to a good beat and I feel like grooving along with it!”
Through your teens and young adulthood you made efforts to look good, adopting (hopefully) exercise and healthy eating as a means to doing so. However, getting into your 40’s, factors such as children, homes, careers or just the mere fact that one’s now 40 somehow has you slowing down in your fitness related activities. A pity. For this, especially, is the time when your health and fitness need to be your top-most priority.
Why?
Women in their 40’s are entering a critical period of their lives, one that will determine their health and physical well-being through and after menopause. A matter of huge concern for any woman. Women have a tendency towards weight gain during and immediately after menopause; that leads to negative emotional and health implications. Regular exercise helps combat this weight gain and can also lower the risk of breast cancer, diabetes, heart disease. As Dr Suhasini Inamdar, a gynecologist in her 40’s who also exercises, says “If women were to exercise regularly the weight gain associated with water retention, when they are peri-menopausal, can be brought under control. Also, symptoms such as hot flashes can be dealt with better if one is exercising.”
Chronic conditions, such as osteoporosis and arthritis, which may have you believing you need to slow down, are the very reasons that make it critical to stay fit. So, when women say they cannot do as much as they could when they were younger, it’s not necessarily because of age. Rather, it’s a function of doing fewer activities so as not to overload their muscles. Stronger muscles, through weight training, place less stress on the body and help prevent atrophy from disuse.
Decrease in mobility and functionality along with joint pains are dreaded aspects of aging. A well-planned exercise program will ensure that your muscles, including your heart and lungs, do not become weak and that slouch you thought would be a permanent part of you, as you aged, need not be so.
Emotional benefits of being physically fit include feeling happier and less anxious, while also sleeping better. There are various mind-body fitness programs such as yoga, pilates, and tai chi, that are not only low impact but include stretching, flexibility and strength while working on the mind and body.
Taking Action
Whether it’s a walk, dance or stretch class you need to get up and move. It’s a wonderful feeling to go from a state of feeling slow and ungainly to getting up, taking action and feeling lighter, physically and emotionally. So, whatever your age or level of health, it's never too late to take up exercise and improve your level of fitness. The benefits of staying fit in your 40’s (or for that matter at any age) start from your mind and extend all through your body leaving you fitter, with greater mobility and functionality, and feeling more energized and higher in spirits than you could have possibly imagined.
Women Who Are Doing It
Diana Tholoor, 52 years old and a Corporate Trainer, says “my workouts give me joy and energy and strive to enhance passion in all I do. It’s what allows me to stand for 7-8 hours at work and still feel good.”
60 year old Sudha Puri has this to say, “Working out makes you forget your age, your aches and pains. In the gym being around others, young and old, all exercising makes you feel good. In fact there are times when I’m on the treadmill listening to a good beat and I feel like grooving along with it!”
Tuesday, December 11, 2007
Cardio and Weight Training – Worlds Apart?
Cardio, short for cardiovascular exercise, always evokes a strong reaction. There are those who just love it and make it the primary, and sometimes only, component of their workout plans. Then there are those who can’t endure even a mention of cardio in their carefully planned workouts (read weight-training programs).
This is ironical because any fitness plan worth its reps and calorie-burn needs to have both cardio and strength components. Yes, I mean whether your goal is weight-loss, muscle gain or building cardio endurance you actually need to include cardio and strength training in your workouts, only the mix of the two would vary as per your goal.
Okay, so it’s quite obvious why anyone who is looking to losing weight would need to do cardio. Cardio exercise leads to calories being burned and fat loss is dependant on the calories you burn versus the calories you consume.
Let’s consider all the guys who are aiming to gain muscle and definition. Who are more than willing to put themselves through grueling weight-training sessions but will steer clear of all cardio machines as the evil that will burn away all their hard worked muscle. Not so guys; and you could check with Sudhanshu Verma who used to belong to the earlier mentioned category. After many discussions and reasons as to the whys, he is now resigned to the necessity of including cardio in his workouts. I won’t say he always enjoys it, but he now does his cardio duty!
Or have a word with Sandeep Bekal who until recently firmly ignored the cardio machines, all his efforts in the gym focused on strength training. That is, until March 2007 when he was part of The Zone Rowing Team participating in the North American Rowing Challenge. That was the first time ever that he was doing cardio seriously and he was so bitten by the rowing bug that he was the highest rower in this year’s Zone team. Not just that; the rowing miles clocked by him have placed him as the highest rower in The Zone rowers records and also earned him a place in the top 10 rowers worldwide during this challenge! Well, he is converted. Cardio is now a regular part of his workouts for the energy and adrenalin rush that they give him.
Another reason to include cardio, as Roshan or Dilip would attest to, is the fact that since cardio activity is very effective for burning off calories, it allows you to indulge in some of your favorite foods and party without having to worry about the added calories causing havoc on your body. If you are doing cardio regularly you do not have to be on a strict and controlled diet. The occasional indulgence can be made up with a cardio session.
It’s really simple. If you do take your weight-training seriously and are looking to showing off your muscles and definition, including cardio just becomes a necessity for –
- The muscle definition. Cardio helps burn the fat covering your muscles, to give you the cuts that are your goal.
- Recovery time. Cardio has a positive effect on your metabolic rate and helps speed recovery time which in turn helps build new muscle at a faster rate
- Better growth. Cardio activity enhances the flow of oxygen rich blood to your muscle tissue helping in the repair and re-building process
- Increased efficiency. By increasing your aerobic capacity you will make your heart stronger, which will allow you to train harder and lift stronger.
However fat loss is just one of the reasons you need to include cardio in your fitness program. There are numerous health benefits to be derived from engaging in regular cardio activity.
The primary reason why we all need to include regular cardio activity in our lives is to improve the condition of our heart. The heart is just like any other muscle and it needs to be worked to be made strong. Lack of exercise, over a period of time, weakens the heart and leads to negative health effects. So, the next time you get breathless or a little winded climbing the stairs or playing with your child, remember that you need to work your heart and get it pumping faster on a regular basis to stay in shape and be healthy.
Cardio exercise helps to control and manage diabetes as regular cardio activity increases the body’s ability to utilize glucose and helps control blood sugar swings. It is also helpful for lowering blood pressure and your resting heart rate.
Regular cardio exercise has a positive effect of increasing your metabolic rate. This helps in maintaining or losing weight as the case might be.
The release of endorphins or the ‘feel-good’ hormones, a result of cardio activity, also leads to a decrease in fatigue and stress, while increasing your energy levels. Think of the post-exercise high and the adrenalin rush you experience after a hard run or a tennis or basketball game.
So whether you like it or dread it, you have to accept cardio as something you need to do.
And do remember, depending on your goals, cardio need not necessarily turn you into a thin, scrawny individual. Take a look at Rajiv and Ravi both have muscle definition and strength as their primary goals but are happy to include a good dose of cardio in their workouts.
This is ironical because any fitness plan worth its reps and calorie-burn needs to have both cardio and strength components. Yes, I mean whether your goal is weight-loss, muscle gain or building cardio endurance you actually need to include cardio and strength training in your workouts, only the mix of the two would vary as per your goal.
Okay, so it’s quite obvious why anyone who is looking to losing weight would need to do cardio. Cardio exercise leads to calories being burned and fat loss is dependant on the calories you burn versus the calories you consume.
Let’s consider all the guys who are aiming to gain muscle and definition. Who are more than willing to put themselves through grueling weight-training sessions but will steer clear of all cardio machines as the evil that will burn away all their hard worked muscle. Not so guys; and you could check with Sudhanshu Verma who used to belong to the earlier mentioned category. After many discussions and reasons as to the whys, he is now resigned to the necessity of including cardio in his workouts. I won’t say he always enjoys it, but he now does his cardio duty!
Or have a word with Sandeep Bekal who until recently firmly ignored the cardio machines, all his efforts in the gym focused on strength training. That is, until March 2007 when he was part of The Zone Rowing Team participating in the North American Rowing Challenge. That was the first time ever that he was doing cardio seriously and he was so bitten by the rowing bug that he was the highest rower in this year’s Zone team. Not just that; the rowing miles clocked by him have placed him as the highest rower in The Zone rowers records and also earned him a place in the top 10 rowers worldwide during this challenge! Well, he is converted. Cardio is now a regular part of his workouts for the energy and adrenalin rush that they give him.
Another reason to include cardio, as Roshan or Dilip would attest to, is the fact that since cardio activity is very effective for burning off calories, it allows you to indulge in some of your favorite foods and party without having to worry about the added calories causing havoc on your body. If you are doing cardio regularly you do not have to be on a strict and controlled diet. The occasional indulgence can be made up with a cardio session.
It’s really simple. If you do take your weight-training seriously and are looking to showing off your muscles and definition, including cardio just becomes a necessity for –
- The muscle definition. Cardio helps burn the fat covering your muscles, to give you the cuts that are your goal.
- Recovery time. Cardio has a positive effect on your metabolic rate and helps speed recovery time which in turn helps build new muscle at a faster rate
- Better growth. Cardio activity enhances the flow of oxygen rich blood to your muscle tissue helping in the repair and re-building process
- Increased efficiency. By increasing your aerobic capacity you will make your heart stronger, which will allow you to train harder and lift stronger.
However fat loss is just one of the reasons you need to include cardio in your fitness program. There are numerous health benefits to be derived from engaging in regular cardio activity.
The primary reason why we all need to include regular cardio activity in our lives is to improve the condition of our heart. The heart is just like any other muscle and it needs to be worked to be made strong. Lack of exercise, over a period of time, weakens the heart and leads to negative health effects. So, the next time you get breathless or a little winded climbing the stairs or playing with your child, remember that you need to work your heart and get it pumping faster on a regular basis to stay in shape and be healthy.
Cardio exercise helps to control and manage diabetes as regular cardio activity increases the body’s ability to utilize glucose and helps control blood sugar swings. It is also helpful for lowering blood pressure and your resting heart rate.
Regular cardio exercise has a positive effect of increasing your metabolic rate. This helps in maintaining or losing weight as the case might be.
The release of endorphins or the ‘feel-good’ hormones, a result of cardio activity, also leads to a decrease in fatigue and stress, while increasing your energy levels. Think of the post-exercise high and the adrenalin rush you experience after a hard run or a tennis or basketball game.
So whether you like it or dread it, you have to accept cardio as something you need to do.
And do remember, depending on your goals, cardio need not necessarily turn you into a thin, scrawny individual. Take a look at Rajiv and Ravi both have muscle definition and strength as their primary goals but are happy to include a good dose of cardio in their workouts.
Thursday, December 6, 2007
Variety, Variety, Variety – it’s all about mixing it up
In my studio, far too often, I come across the refrain ‘I really enjoy running and that’s the only cardio machine I’m going to use’ or ‘I only need to do strength training since I want to build muscle’ and similar such declarations, all based on the individuals perception of their needs and goals.
However, you are looking at just one aspect of your fitness, which is based more on your preferences, rather than what you actually need. While we, as your fitness trainers, are more concerned with ensuring that you have a body that is overall fit, flexible and strong, and not just for running or lifting heavy weights as the case might be. The idea is to keep your workouts interesting, challenging and result-oriented while you train for your favorite sport or activity as the case might be.
- Variety is the key. To see results, you need to vary your workouts. Our muscles have a memory and become used to the repetitive activities that we perform on a regular basis.
To see changes in your body, try following a plan that includes varied cardio activities, strength training and flexibility exercises. Doing the same exercises or workouts also leads to undue stress on the body that leaves you open to injuries. Something you definitely do not want. So even though you may want to focus only on your running, including a few days of rowing or cycling would actually help in your training.
- There is no single solution that works for everyone. Just because a friend lost weight on a particular diet or workout regime, or the really muscular guy at the gym does weight training six days a week, does not mean that’s what will work for you.
Once you explore your options, you can determine what mix will work best for your body’s particular needs.
- You must do cardio, anywhere from 3-5 times a week depending on your goals.
* For weight loss or reduction in body fat - aim for at least 5 days a week of cardio.
* For strength training - 2 days a week of cardio, along with 10 minutes of cardio warm-up on strength training days is a must.
* For maintenance program - the goal should be 3 days a week of cardio.
- Add Pilates or Yoga to your workouts to provide a varied flexibility cum strength component to your workout.
- Make it count. Are you lifting weights regularly (3-5 times a week) but not seeing the kind of results you imagined?
Check your intensity:
* Have you been lifting the same weights for years? You need to make systematic increases in the weights you are lifting.
* Can you do more than 10 reps of any exercise without feeling a slight burn? Then the weights are too light.
* Are you just repeating the same set of exercises since you first started out?
- Stretch to improve quality of your workouts. You may argue that stretching is not going to build your endurance or muscles. Right, but it will keep you flexible. So you can move and lift better.
- Finally, it’s the effort and the combination that counts. Just going through the exercises is not what matters; it’s the intensity that you put into those exercises that will show you the results. Also, your work-outs need to be combined with the right dietary habits.
For example, are you doing endless crunches and ab exercises and still not able to see your abs? Try watching your diet and the amount of cardio exercise you're doing. No matter how defined your abs get, if there's a layer of fat on top (no matter how small)... you won't see definition!
However, you are looking at just one aspect of your fitness, which is based more on your preferences, rather than what you actually need. While we, as your fitness trainers, are more concerned with ensuring that you have a body that is overall fit, flexible and strong, and not just for running or lifting heavy weights as the case might be. The idea is to keep your workouts interesting, challenging and result-oriented while you train for your favorite sport or activity as the case might be.
- Variety is the key. To see results, you need to vary your workouts. Our muscles have a memory and become used to the repetitive activities that we perform on a regular basis.
To see changes in your body, try following a plan that includes varied cardio activities, strength training and flexibility exercises. Doing the same exercises or workouts also leads to undue stress on the body that leaves you open to injuries. Something you definitely do not want. So even though you may want to focus only on your running, including a few days of rowing or cycling would actually help in your training.
- There is no single solution that works for everyone. Just because a friend lost weight on a particular diet or workout regime, or the really muscular guy at the gym does weight training six days a week, does not mean that’s what will work for you.
Once you explore your options, you can determine what mix will work best for your body’s particular needs.
- You must do cardio, anywhere from 3-5 times a week depending on your goals.
* For weight loss or reduction in body fat - aim for at least 5 days a week of cardio.
* For strength training - 2 days a week of cardio, along with 10 minutes of cardio warm-up on strength training days is a must.
* For maintenance program - the goal should be 3 days a week of cardio.
- Add Pilates or Yoga to your workouts to provide a varied flexibility cum strength component to your workout.
- Make it count. Are you lifting weights regularly (3-5 times a week) but not seeing the kind of results you imagined?
Check your intensity:
* Have you been lifting the same weights for years? You need to make systematic increases in the weights you are lifting.
* Can you do more than 10 reps of any exercise without feeling a slight burn? Then the weights are too light.
* Are you just repeating the same set of exercises since you first started out?
- Stretch to improve quality of your workouts. You may argue that stretching is not going to build your endurance or muscles. Right, but it will keep you flexible. So you can move and lift better.
- Finally, it’s the effort and the combination that counts. Just going through the exercises is not what matters; it’s the intensity that you put into those exercises that will show you the results. Also, your work-outs need to be combined with the right dietary habits.
For example, are you doing endless crunches and ab exercises and still not able to see your abs? Try watching your diet and the amount of cardio exercise you're doing. No matter how defined your abs get, if there's a layer of fat on top (no matter how small)... you won't see definition!
Saturday, December 1, 2007
How About Some Balance Guys?
With all their weight-training efforts focused on achieving big arms and a wide chest most guys generally neglect their lower bodies. Why do legs rarely feature (if at all) as a priority on a guy’s workout schedule?
Some reasons why you should reconsider –
Focusing only on your upper body creates an unbalanced look. Broad shoulders and a wide chest resting on a lower body lacking corresponding size and definition create an unflattering look often referred to as “chicken legs”. So, whether your goal is a ‘ready for the beach’ look or wanting to look good in a tee-shirt; do remember the jeans that go along with that tee-shirt or the swimming trunks that will show off your poorly defined legs, the next time you’re thinking of giving your lower body workout a miss.
Keeping in mind your primary focus of wanting to build a more defined and stronger upper body consider this. Working the large muscles of your lower body will result in a higher calorie burn, leading to changes in your metabolism that will help you lose fat and build lean muscle (in your upper as well as lower body).
The balance that I mentioned earlier, is not just with reference to visual symmetry. Strengthening your lower and upper body with equal emphasis will allow for optimal functionality, not just in your daily living activities but also in your weight-training sessions. You also reduce long-term risks of improper gait and balance.
So, if your goal is to have a well sculpted, defined, and balanced body that is strong, fit and good looking, including those quadriceps, hamstrings, calves and glutes exercises into your workout routine should become a necessity.
Some reasons why you should reconsider –
Focusing only on your upper body creates an unbalanced look. Broad shoulders and a wide chest resting on a lower body lacking corresponding size and definition create an unflattering look often referred to as “chicken legs”. So, whether your goal is a ‘ready for the beach’ look or wanting to look good in a tee-shirt; do remember the jeans that go along with that tee-shirt or the swimming trunks that will show off your poorly defined legs, the next time you’re thinking of giving your lower body workout a miss.
Keeping in mind your primary focus of wanting to build a more defined and stronger upper body consider this. Working the large muscles of your lower body will result in a higher calorie burn, leading to changes in your metabolism that will help you lose fat and build lean muscle (in your upper as well as lower body).
The balance that I mentioned earlier, is not just with reference to visual symmetry. Strengthening your lower and upper body with equal emphasis will allow for optimal functionality, not just in your daily living activities but also in your weight-training sessions. You also reduce long-term risks of improper gait and balance.
So, if your goal is to have a well sculpted, defined, and balanced body that is strong, fit and good looking, including those quadriceps, hamstrings, calves and glutes exercises into your workout routine should become a necessity.
Tuesday, November 27, 2007
Mind-Body Fitness with Pilates
Pilates has become quite the mantra recently. Partly because of its popularity with celebrities like Madonna, Julia Roberts, Oprah Winfrey, Uma Thurman, Sharon Stone, and others. The main reason however, for Pilates popularity, rests on the fact that though the exercises range from the easy to the demanding they are not only enjoyable to do but show results.
What Is Pilates?
Pilates is a mind/body exercise method with a uniquely precise and intelligent approach that gives you a leaner, suppler, more toned body and leaves you feeling strong and invigorated.
It was pioneered by the late Joseph Pilates who was a German-born student of yoga, zen meditation and rigorous exercise regimens of ancient Greeks and Romans. In New York City during the 1920s, he devised a series of controlled movements that engage the mind and body in developing strong, flexible muscles, without building bulk.
Benefits of Pilates
Pilates has long been the secret weapon of performing artists and professional athletes. It has only recently been discovered by a wider public - from those who want a stronger back or flatter stomach to those with specific injuries or medical problems that Pilates can help; or else, simply those who want to get fit or de-stress.
The Pilates Workout
Pilates is a low- to no-impact exercise method emphasizing quality movements focusing on core stability, neutral alignment and specific breathing patterns that help to restore the natural curves of the spine to relieve tension and enhance self-confidence. It lengthens and strengthens the muscles and improves posture without stressing the joints or the heart.
Pilates can be differentiated from other forms of exercise by the fact that it is more dynamic than yoga but less aggressive, sweaty and high-impact than aerobics, jogging or gym-work. Whereas most forms of exercise build the body's stronger muscles, Pilates works to strengthen the weaker ones too leading to a properly balanced body along with better joint mobility.
Pilates exercises are conducted on specifically designed machines such as the Reformer, Wunda Chair, Cadillac and the Barrel. These machines though gentle on the body provide a challenging workout and are suitable for all ages and abilities. The workouts are ideally conducted in small groups of two to five persons a session. This allows for close monitoring of the form and technique, ensuring customized attention to specific needs and variations required for each individual.
Pilates can also be done on mats. This form of Pilates has become very common lately, as it does not require much investment and these classes are conducted with much larger groups of people. An important consideration here is that a larger group may not be conducive for close monitoring. Also in mat Pilates adjustments for individual fitness levels, weaknesses and strengths are not as easily done as on the Pilates machines.
Pilates Applications
For instance, in sport-specific training for athletes, swimmers, golfers, tennis players Pilates can be of tremendous help as it works to balance the body, develop the core and muscular symmetry, and create postural alignment with a greater range of motion.
In our daily life and activities, a common result of our current lifestyles is poor posture, which compounds many physical ailments, such as digestive problems, poor circulation, chronic low energy, lower back pain, headaches, and shortness of breath. Pilates seeks to promote good posture by balancing the body and helps to attain and maintain maximum flexibility, strength, resiliency, and mobility of the spine.
On a personal level, it is very rewarding to receive feedback such as – “It’s wonderful to wake up without a back-ache” or “Pilates has brought me back to performing on stage after a long break of three and a half years” to “Pilates has helped a 42 year old body that felt 48 now look 35”.
Pilates shows you your body’s potential for graceful movement, flexibility and power. What Pilates does for you and here again I quote a regular practitioner at my studio, “mind, body, balance…I have it all’.
What Is Pilates?
Pilates is a mind/body exercise method with a uniquely precise and intelligent approach that gives you a leaner, suppler, more toned body and leaves you feeling strong and invigorated.
It was pioneered by the late Joseph Pilates who was a German-born student of yoga, zen meditation and rigorous exercise regimens of ancient Greeks and Romans. In New York City during the 1920s, he devised a series of controlled movements that engage the mind and body in developing strong, flexible muscles, without building bulk.
Benefits of Pilates
Pilates has long been the secret weapon of performing artists and professional athletes. It has only recently been discovered by a wider public - from those who want a stronger back or flatter stomach to those with specific injuries or medical problems that Pilates can help; or else, simply those who want to get fit or de-stress.
The Pilates Workout
Pilates is a low- to no-impact exercise method emphasizing quality movements focusing on core stability, neutral alignment and specific breathing patterns that help to restore the natural curves of the spine to relieve tension and enhance self-confidence. It lengthens and strengthens the muscles and improves posture without stressing the joints or the heart.
Pilates can be differentiated from other forms of exercise by the fact that it is more dynamic than yoga but less aggressive, sweaty and high-impact than aerobics, jogging or gym-work. Whereas most forms of exercise build the body's stronger muscles, Pilates works to strengthen the weaker ones too leading to a properly balanced body along with better joint mobility.
Pilates exercises are conducted on specifically designed machines such as the Reformer, Wunda Chair, Cadillac and the Barrel. These machines though gentle on the body provide a challenging workout and are suitable for all ages and abilities. The workouts are ideally conducted in small groups of two to five persons a session. This allows for close monitoring of the form and technique, ensuring customized attention to specific needs and variations required for each individual.
Pilates can also be done on mats. This form of Pilates has become very common lately, as it does not require much investment and these classes are conducted with much larger groups of people. An important consideration here is that a larger group may not be conducive for close monitoring. Also in mat Pilates adjustments for individual fitness levels, weaknesses and strengths are not as easily done as on the Pilates machines.
Pilates Applications
For instance, in sport-specific training for athletes, swimmers, golfers, tennis players Pilates can be of tremendous help as it works to balance the body, develop the core and muscular symmetry, and create postural alignment with a greater range of motion.
In our daily life and activities, a common result of our current lifestyles is poor posture, which compounds many physical ailments, such as digestive problems, poor circulation, chronic low energy, lower back pain, headaches, and shortness of breath. Pilates seeks to promote good posture by balancing the body and helps to attain and maintain maximum flexibility, strength, resiliency, and mobility of the spine.
On a personal level, it is very rewarding to receive feedback such as – “It’s wonderful to wake up without a back-ache” or “Pilates has brought me back to performing on stage after a long break of three and a half years” to “Pilates has helped a 42 year old body that felt 48 now look 35”.
Pilates shows you your body’s potential for graceful movement, flexibility and power. What Pilates does for you and here again I quote a regular practitioner at my studio, “mind, body, balance…I have it all’.
Sunday, November 25, 2007
Functional Fitness for Women
Functional fitness is the ability to carry out daily living activities. Often women tend to avoid activities that involve carrying heavy objects (grocery shopping etc) and walking up stairs. Avoiding these activities however, results in inactive muscles becoming weaker, thus causing a further decline in functional fitness.
Stronger muscles, through weight training, place less stress on the body and help prevent atrophy from disuse. Sustained strength training programs result in an increase in the ease with which everyday activities can be performed.
This is particularly important for older women. Studies show a 20 to 40 per cent loss in muscle, and along with it strength, as one ages. When women say they cannot do as much as they could when they were younger, it’s not necessarily because of age. Rather, it’s a function of doing fewer activities so as not to overload their muscles. Lack of use lets muscle waste away.
In their strength training programs women need to focus on exercises that emphasize daily living movements. This can be achieved through a combination of functional training exercises and conventional weight training.
Stronger muscles, through weight training, place less stress on the body and help prevent atrophy from disuse. Sustained strength training programs result in an increase in the ease with which everyday activities can be performed.
This is particularly important for older women. Studies show a 20 to 40 per cent loss in muscle, and along with it strength, as one ages. When women say they cannot do as much as they could when they were younger, it’s not necessarily because of age. Rather, it’s a function of doing fewer activities so as not to overload their muscles. Lack of use lets muscle waste away.
In their strength training programs women need to focus on exercises that emphasize daily living movements. This can be achieved through a combination of functional training exercises and conventional weight training.
Sunday, November 18, 2007
Definition Matters - The Truth behind Women and Weight Training
Definition and strength are the results that women can expect when they train with weights. It’s what differentiates the slim from the toned. The thin from the defined.
Until a few years ago a woman’s exercise program typically consisted of cardiovascular training and a flexibility component. There was little or no emphasis on strength training. Today the focus has changed, with women incorporating weights as an integral part of their fitness regime. To the extent that weights and resistance training is being increasingly incorporated in group exercise classes too.
Realizing that exercising the heart and stretching the muscles is not enough to complete one’s fitness needs, women are adopting weight training to strengthen their body from the inside out. Not only does it result in a highly toned body but also one with increased strength and power. Strength training is also an important element for improving sports performance. Most importantly, significant health benefits are associated with strength training. Stronger bones, reduced risk of osteoporosis, improved functional fitness and less susceptibility to injury are just a few.
Another factor contributing to this trend amongst women is the desire to emulate and fit into a certain body-type made popular by actors, singers and other icons. However, many women still shy away from or are hesitant to really push themselves in their weight training. This is largely due to a number of misconceptions and myths surrounding the effects of weight training on women. Details matter. Armed with the proper knowledge and the right training plan, women can safely train with weights and get the sculpted and strong body they desire.
The effects of strength training can be felt after just a few workouts. It’s an empowering feeling and a great motivator. Ask any woman who weight trains – she will tell you about the impact that it has had on how she feels about herself. How it has enhanced her health and improved the overall quality of her life. More women need to brave the exciting world of resistance training. Your body and attitude will never be the same!
Until a few years ago a woman’s exercise program typically consisted of cardiovascular training and a flexibility component. There was little or no emphasis on strength training. Today the focus has changed, with women incorporating weights as an integral part of their fitness regime. To the extent that weights and resistance training is being increasingly incorporated in group exercise classes too.
Realizing that exercising the heart and stretching the muscles is not enough to complete one’s fitness needs, women are adopting weight training to strengthen their body from the inside out. Not only does it result in a highly toned body but also one with increased strength and power. Strength training is also an important element for improving sports performance. Most importantly, significant health benefits are associated with strength training. Stronger bones, reduced risk of osteoporosis, improved functional fitness and less susceptibility to injury are just a few.
Another factor contributing to this trend amongst women is the desire to emulate and fit into a certain body-type made popular by actors, singers and other icons. However, many women still shy away from or are hesitant to really push themselves in their weight training. This is largely due to a number of misconceptions and myths surrounding the effects of weight training on women. Details matter. Armed with the proper knowledge and the right training plan, women can safely train with weights and get the sculpted and strong body they desire.
The effects of strength training can be felt after just a few workouts. It’s an empowering feeling and a great motivator. Ask any woman who weight trains – she will tell you about the impact that it has had on how she feels about herself. How it has enhanced her health and improved the overall quality of her life. More women need to brave the exciting world of resistance training. Your body and attitude will never be the same!
Sunday, November 11, 2007
Exercising - Too Much Of a Good Thing
The ‘good thing’ being referred to here is exercise and yes, there can be too much of that! As societal norms nowadays place a high value on being fit and thin, exercise seems to provide the perfect means for not only gaining approval but also enhancing self-worth based on appearance and strength. Thus, individuals are increasingly taking the concept of exercise to extreme and very often not safe levels.
Today over-exercising and severe dieting, an extremely punishing combination on the body and mind, seems to be the route commonly taken, especially by youngsters, in an effort to deal with body image problems. The basis for this behavior is more emotional and psychological rather than physical. One hears statements such as, “Not exercising makes me miserable and it drives me crazy” or “I don’t care about the negative effects, I have to exercise so much or I will turn fat and look horrible”.
Compounding the problem is the fact that, often, individuals exercise and diet based on random information gathered from friends, the internet, magazines, the friendly gymmer, or worse the ‘professional’ whose knowledge may also be based on the above! Exercise and nutrition, two important aspects towards leading a healthy life, should be entrusted only to experts professionally qualified to guide you in your quest for a healthy, fit and good-looking body.
Youngsters routinely go through the entire day without a proper meal, cutting calories, so they can ‘hang-out’ with friends at coffee-shops for that cappuccino and pastry. Or, to makeup for dining out or even just eating regular meals, they will be pounding the treadmill or cycling furiously to burn off calories consumed, the guilt driving them to punish their bodies with intense exercise. They would rather look thin or muscled, as the case may be, than concern themselves with their low energy levels, constant fatigue, sleeplessness and other long-term ill effects, of this extreme behavior, on their bodies and health.
Then there are the achievement oriented who, in their quest for better health and fitness, go to an extreme. Rather than feeling energized, fitter and healthier they end up exhausted; suffering from chronic fatigue, stress injuries from over-training, and lower immunity against common infections, amongst other physical and psychological effects. While those involved in sports, dance and similar competitive fields, go beyond the limits of safe due to performance pressures.
Set goals based on your own fitness levels and other lifestyle considerations. Just because your friend runs six days a week or has been weight training for the last year, doesn’t necessarily mean so can you at the same intensity. This is where the certified expert comes into play, to set realistic and attainable goals, monitoring your progress to prevent over-exercise and burn-out.
To think that, since a little exercise is good for you more must be better, is not necessarily true. There comes a time when the body refuses to respond to the punishing demands placed on it. Amongst the many reasons for advocating regular, moderate exercise is its positive effect on mood and stress levels. However, too much exercise can do just the opposite, creating a negative cycle where, due to fatigue, the quality of workouts decline leading to emotional and psychological lows that include depression, apathy, and lower self esteem.
The key is moderation. However boring that may sound, risking your health due to extreme exercising and eating habits can have a devastating long-term effect on your body and mind. And remember, it is your body and mind in question.
So, the next time you feel the need to take that extra aerobic class or force yourself to go through with an extra strength routine, do remember to step back a minute to consider: you started out with exercising to feel and look good; but right now what’s pushing you further seem to be feelings of guilt or pressure. Too much of a good thing?
Today over-exercising and severe dieting, an extremely punishing combination on the body and mind, seems to be the route commonly taken, especially by youngsters, in an effort to deal with body image problems. The basis for this behavior is more emotional and psychological rather than physical. One hears statements such as, “Not exercising makes me miserable and it drives me crazy” or “I don’t care about the negative effects, I have to exercise so much or I will turn fat and look horrible”.
Compounding the problem is the fact that, often, individuals exercise and diet based on random information gathered from friends, the internet, magazines, the friendly gymmer, or worse the ‘professional’ whose knowledge may also be based on the above! Exercise and nutrition, two important aspects towards leading a healthy life, should be entrusted only to experts professionally qualified to guide you in your quest for a healthy, fit and good-looking body.
Youngsters routinely go through the entire day without a proper meal, cutting calories, so they can ‘hang-out’ with friends at coffee-shops for that cappuccino and pastry. Or, to makeup for dining out or even just eating regular meals, they will be pounding the treadmill or cycling furiously to burn off calories consumed, the guilt driving them to punish their bodies with intense exercise. They would rather look thin or muscled, as the case may be, than concern themselves with their low energy levels, constant fatigue, sleeplessness and other long-term ill effects, of this extreme behavior, on their bodies and health.
Then there are the achievement oriented who, in their quest for better health and fitness, go to an extreme. Rather than feeling energized, fitter and healthier they end up exhausted; suffering from chronic fatigue, stress injuries from over-training, and lower immunity against common infections, amongst other physical and psychological effects. While those involved in sports, dance and similar competitive fields, go beyond the limits of safe due to performance pressures.
Set goals based on your own fitness levels and other lifestyle considerations. Just because your friend runs six days a week or has been weight training for the last year, doesn’t necessarily mean so can you at the same intensity. This is where the certified expert comes into play, to set realistic and attainable goals, monitoring your progress to prevent over-exercise and burn-out.
To think that, since a little exercise is good for you more must be better, is not necessarily true. There comes a time when the body refuses to respond to the punishing demands placed on it. Amongst the many reasons for advocating regular, moderate exercise is its positive effect on mood and stress levels. However, too much exercise can do just the opposite, creating a negative cycle where, due to fatigue, the quality of workouts decline leading to emotional and psychological lows that include depression, apathy, and lower self esteem.
The key is moderation. However boring that may sound, risking your health due to extreme exercising and eating habits can have a devastating long-term effect on your body and mind. And remember, it is your body and mind in question.
So, the next time you feel the need to take that extra aerobic class or force yourself to go through with an extra strength routine, do remember to step back a minute to consider: you started out with exercising to feel and look good; but right now what’s pushing you further seem to be feelings of guilt or pressure. Too much of a good thing?
Sunday, November 4, 2007
IF YOU THINK YOU CAN, YOU CAN
Every once in a while we all need to stand back and observe our own behavior, the different aspects of us that make us what we are. If you think you can, you can. That’s because our belief system acts as a framework for our behavior and how you behave and what you get is based on what you believe. This can be a really powerful tool that impacts our everyday lives. As in the area of our health and wellness, a matter of increasing concern in today’s environment.
Most of us today, have become aware of the need to include some element of fitness and exercise into our schedules. In most cases however, this is a forced, grudging inclusion on the recommendation of one’s doctor or the need, prompted by the image in the mirror, that nudges you to go about getting some exercise.
Why do we view any exercise or fitness program as a chore or a punishment? As a result, even before you embark on any such program you have set yourself up for, at the very least, boredom and drudgery or worse, failure. Movement and exercise can make you and your body feel terrific! Not only does exercise help boost your mood; it also stimulates your muscles, making you feel more alive and connected to your body.
Finding the right reasons to exercise is important. Unrealistic expectations or short-term goals will not result in long-term success. Wanting to lose weight for an event or deciding to exercise for a three month period is in itself a limiting goal. Simply trying a new physical activity for fun rather than to lose weight can be exhilarating. Shift the focus from the stress and expectations of weight-loss and seeing the much sought after results. Just reveling in the activity and thinking of it as time devoted to you, to de-stress and enjoy, can lead to more satisfying results. After all, if you are going to engage in regular physical activity and exercise, getting fitter and slimmer will be natural consequences of that program. What’s important is to find the right reasons for wanting to do it, to derive maximum benefits not just for the body but for the mind too. After all, who says you can’t have fun while working out?
Looking at the positives that result from adopting wellness and fitness oriented lifestyles makes it necessary for us to develop a way of thinking that will lead you to believe you can behave differently. Just because you may have failed in the past, doesn’t mean that it will happen again. If you really want to change your lifestyle or lose those extra kilos or run that marathon or be able to play your favorite sport again, know that if you truly believe that you can do it, then you will find a way to make it happen. Belief is the fuel of ambition.
Perhaps one of the greatest examples of this was the belief that running a mile under four minutes was humanly impossible. A feat tried innumerable times only to be met with failure. However, Roger Banister decided that this daunting physical barrier could be overcome. After he achieved this amazing record, people then believed that it was now possible and in 18 months, after the first record, 45 more runners were able to achieve the same.
The fact is if you always do what you have always done, then you’ll always get what you’ve always got. If you believe that you are going to be able to do it, then you pay attention and heed signals that reinforce that belief. If you believe that you are not going to be able to make it, then at the first sign of difficulty in achieving your objective you are ready to abandon and give up. Keep in mind that YOU deserve a healthy, happy and fit life and that belief will make it a reality.
Most of us today, have become aware of the need to include some element of fitness and exercise into our schedules. In most cases however, this is a forced, grudging inclusion on the recommendation of one’s doctor or the need, prompted by the image in the mirror, that nudges you to go about getting some exercise.
Why do we view any exercise or fitness program as a chore or a punishment? As a result, even before you embark on any such program you have set yourself up for, at the very least, boredom and drudgery or worse, failure. Movement and exercise can make you and your body feel terrific! Not only does exercise help boost your mood; it also stimulates your muscles, making you feel more alive and connected to your body.
Finding the right reasons to exercise is important. Unrealistic expectations or short-term goals will not result in long-term success. Wanting to lose weight for an event or deciding to exercise for a three month period is in itself a limiting goal. Simply trying a new physical activity for fun rather than to lose weight can be exhilarating. Shift the focus from the stress and expectations of weight-loss and seeing the much sought after results. Just reveling in the activity and thinking of it as time devoted to you, to de-stress and enjoy, can lead to more satisfying results. After all, if you are going to engage in regular physical activity and exercise, getting fitter and slimmer will be natural consequences of that program. What’s important is to find the right reasons for wanting to do it, to derive maximum benefits not just for the body but for the mind too. After all, who says you can’t have fun while working out?
Looking at the positives that result from adopting wellness and fitness oriented lifestyles makes it necessary for us to develop a way of thinking that will lead you to believe you can behave differently. Just because you may have failed in the past, doesn’t mean that it will happen again. If you really want to change your lifestyle or lose those extra kilos or run that marathon or be able to play your favorite sport again, know that if you truly believe that you can do it, then you will find a way to make it happen. Belief is the fuel of ambition.
Perhaps one of the greatest examples of this was the belief that running a mile under four minutes was humanly impossible. A feat tried innumerable times only to be met with failure. However, Roger Banister decided that this daunting physical barrier could be overcome. After he achieved this amazing record, people then believed that it was now possible and in 18 months, after the first record, 45 more runners were able to achieve the same.
The fact is if you always do what you have always done, then you’ll always get what you’ve always got. If you believe that you are going to be able to do it, then you pay attention and heed signals that reinforce that belief. If you believe that you are not going to be able to make it, then at the first sign of difficulty in achieving your objective you are ready to abandon and give up. Keep in mind that YOU deserve a healthy, happy and fit life and that belief will make it a reality.
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