That’s how Ole Eugenio paraphrases Napoleon Hill’s words ("What the mind of man can conceive and believe, it can achieve").
To the who that the above demands. Ole Eugenio is a STOTT PILATES Instructor Trainer who is based in Singapore, where he has his own Pilates Studio called Options. (I like that name; it goes ahead to state what should be, but very often isn’t, obvious to people – you got options, go ahead and take them!)
We had Ole with us for two weeks this month to teach the Intensive Mat Plus (IMP) and Intensive Reformer (IR) STOTT PILATES courses that we were hosting at The Zone. This being the first of it’s kind in India we were very excited about this program that will lead to the first batch of STOTT PILATES Instructors in India.
Being the pioneers in anything always has its challenges along with, of course, the great sense of exhilaration and excitement for all that is to come. For instance, though Pilates as a form of exercise is gaining recognition and popularity in India there is still a great lack of knowledge on what it really is. This has allowed a number of individuals to step in as authorities on the subject, regardless of their knowledge and credentials. One can even find classes being conducted where yoga and pilates is being offered as one and the same (I know of a place that refers to pilates as western yoga!)
I am constantly amazed at all those (unfortunately too many) individuals who having exercised for a period of time actually begin to believe they know all there is to know about fitness and exercise. This mistaken self-belief often leads them onto taking up the mantle of fitness instructors and personal trainers!
Please……
Fitness, I believe, involves a scientific approach along with a certain amount of knowledge of the human body and physiology. Months or even years of exercising may give one a keen sense of body awareness of themselves, but that does not translate into knowledge of the subject that can be used (experimented) on others professionally.
Pilates is an amazing form of exercise. And I don’t say that lightly, as my fitness routine over the years has included gym workouts, group exercise, yoga, tai chi and of course pilates. It’s a very precise method that requires a great deal of focus and control to be able to perform the exercises. They often look so graceful in their flow and form; only when one attempts the exercise do you realize the control and core strength required to do them and make it look that good!
Which brings me to something I said earlier about the importance of being adequately qualified, in the field of exercise and fitness, to actually be able to work with others. The STOTT PILATES courses in that respect are very extensive; with their contemporary approach they provide an amazing foundation leading to an in-depth understanding and knowledge of pilates. To further build and strengthen this foundation, the intensive course is followed up by many hours of practice, physical review and observation before you can take your exams. The end result (provided of course that one puts in the required amount of hard work with diligence) is that you emerge with the confidence of one who has the knowledge of, as STOTT PILATES Programs are often referred to, an ‘Ivy League’ pilates program.
Looking at this intensive program being taught by Ole, with his years of pilates experience backed by his amazing and approachable teaching methods, makes me wonder about the pilates certification programs that are available, in the form of single weekend workshops or even on-line courses, that people do; get ‘certified’; and then go ahead to teach others. Must be some exceptionally accomplished teaching and great aptitude on the part of those individuals that allows them to, so easily, learn and understand pilates to the extent that they can teach it safely and effectively!?
Tuesday, November 25, 2008
Saturday, October 25, 2008
All of 6.27 million meters to the winning post!
We won!! What an amazingly satisfying feeling of being back at the top (after all I think we’ve kind of developed a proprietary attachment to the FRC, having come out as the winners a fair number of times).
Actually, that feeling of victory wasn’t exclusive just to the rowers. I think it extended to everyone across the studio because whether one was part of The Zone Rowing team or not, the FRC has everyone get so involved – whether it’s yourself, your spouse, a friend taking part, or just the daily Zone ranking that becomes such a point of interest for all.
So, out of 144 clubs we emerged the winners at 6.27 million meters; winning by a satisfying lead of 953,607 meters.
The FRC renews my faith every year in how important team events and challenges are. The sense of purpose, camaraderie, and fun that it brings together is in itself a victory. Who says your workouts in the gym have to be dreary ‘same-workout-different-day’, sweat-filled sessions?
It’s events like the FRC that inject the enthusiasm that all our workouts can do with on a regular basis. Adding that little extra reason to want to go in for a workout, even on a lazy day, just to complete your target or not let yourself fall back in the rankings. So, before you know it, not only have you completed the targets you set for yourself but find yourself finishing the FRC stronger, fitter and more ahead of your rowing than you had given yourself credit for at the start of the challenge!!
Actually, that feeling of victory wasn’t exclusive just to the rowers. I think it extended to everyone across the studio because whether one was part of The Zone Rowing team or not, the FRC has everyone get so involved – whether it’s yourself, your spouse, a friend taking part, or just the daily Zone ranking that becomes such a point of interest for all.
So, out of 144 clubs we emerged the winners at 6.27 million meters; winning by a satisfying lead of 953,607 meters.
The FRC renews my faith every year in how important team events and challenges are. The sense of purpose, camaraderie, and fun that it brings together is in itself a victory. Who says your workouts in the gym have to be dreary ‘same-workout-different-day’, sweat-filled sessions?
It’s events like the FRC that inject the enthusiasm that all our workouts can do with on a regular basis. Adding that little extra reason to want to go in for a workout, even on a lazy day, just to complete your target or not let yourself fall back in the rankings. So, before you know it, not only have you completed the targets you set for yourself but find yourself finishing the FRC stronger, fitter and more ahead of your rowing than you had given yourself credit for at the start of the challenge!!
Thursday, September 11, 2008
Are YOU up to The Fall Rowing Challenge?
The Concept2 Fall Rowing Challenge (15th September to 15th October 2008) is just about here to, once again, set The Zone abuzz with all the energy and excitement that it has been bringing to our studio for the last six years.
Yes, we’ve been a part of this competition from 2002. That first time was a revelation to us (at The Zone) on more counts than one. From the sheer fun and camaraderie that it generated. To the competitiveness, amongst our team members, to outdo one another on their daily totals. To the realization that rowing not only is a challenging total body exercise but one that shows great results. To the discovery by the women that the rower is not a machine they need to avoid!
Underlying all this was the fact that we were the first Indian team to participate in this competition that had so far mainly included teams from the US and Canada. We started off coming in fifth that first year and then experienced the thrill of winning The FRC for four times in a row (no pun intended!) from 2003 to 2006. Okay, that’s putting it mildly. We weren’t just thrilled I guess you could say we walked around with quite an attitude of being ‘the winners’.
Then, last year we were nudged to second place by a first time entrant, Saratoga Springs, YMCA. Actually they more than nudged us aside – they finished with a total of 7.4 million meters while we came in with 5.1 million meters. We were disappointed but well knew the pride and excitement they were experiencing.
However, this year we want to reclaim the position that we have got used to. So, are you up to The FRC Challenge?
FRC Trivia at The Zone:
- From a 41 member team in 2002 to 94 strong in 2007
- Starting at 2.58 million meters (2002) to a high of 9.54 million meters (2005) to a drop of 5.10 million meters (2007)
- 2003: The FRC ended with a Zone member leading in the women’s worldwide ranking
- 2004: Two Zone members finished at the first and second positions in the worldwide ranking
- 2005: At first position in worldwide ranking – Zone member
- 2006: At second position in worldwide ranking – Zone member
- 2007: At a worldwide ranking of 11 out of 828 participants – Zone member
The Concept2 Fall Rowing Challenge is a world-wide on-line competition for gyms and health clubs. For more information go to http://www.concept2.com/
Yes, we’ve been a part of this competition from 2002. That first time was a revelation to us (at The Zone) on more counts than one. From the sheer fun and camaraderie that it generated. To the competitiveness, amongst our team members, to outdo one another on their daily totals. To the realization that rowing not only is a challenging total body exercise but one that shows great results. To the discovery by the women that the rower is not a machine they need to avoid!
Underlying all this was the fact that we were the first Indian team to participate in this competition that had so far mainly included teams from the US and Canada. We started off coming in fifth that first year and then experienced the thrill of winning The FRC for four times in a row (no pun intended!) from 2003 to 2006. Okay, that’s putting it mildly. We weren’t just thrilled I guess you could say we walked around with quite an attitude of being ‘the winners’.
Then, last year we were nudged to second place by a first time entrant, Saratoga Springs, YMCA. Actually they more than nudged us aside – they finished with a total of 7.4 million meters while we came in with 5.1 million meters. We were disappointed but well knew the pride and excitement they were experiencing.
However, this year we want to reclaim the position that we have got used to. So, are you up to The FRC Challenge?
FRC Trivia at The Zone:
- From a 41 member team in 2002 to 94 strong in 2007
- Starting at 2.58 million meters (2002) to a high of 9.54 million meters (2005) to a drop of 5.10 million meters (2007)
- 2003: The FRC ended with a Zone member leading in the women’s worldwide ranking
- 2004: Two Zone members finished at the first and second positions in the worldwide ranking
- 2005: At first position in worldwide ranking – Zone member
- 2006: At second position in worldwide ranking – Zone member
- 2007: At a worldwide ranking of 11 out of 828 participants – Zone member
The Concept2 Fall Rowing Challenge is a world-wide on-line competition for gyms and health clubs. For more information go to http://www.concept2.com/
Tuesday, July 15, 2008
Mission Impossible??
“What would you say to losing 2 inches off your waist in a month’s time?”
“MISSION IMPOSSIBLE??”
Well, starting 15th July 2008 that’s the goal of Zone members. To take up this chance to be free of those 2 inches by Independence Day! And even if it’s not the targeted 2 inches….well whatever the inch-loss…it shall be most welcome!
Long term goals, whether for your fitness, your career or (these days) even relationships, are necessary. However it’s the short-term targets/plans that are the crucial players in getting you to achieve the big goals.
So, yes you want to be 10 kilos lighter, or want to run a marathon or want that six pack. But hey, let’s get real none of the above-mentioned goals are going to be achieved in a few weeks or even a couple of months. So while you’re working to ultimately get there; to keep the motivation and intensity of effort going you set up little targets for yourself. Like finishing a 10K run; losing 2 kilos in a month; getting rid of the flab around your mid-section first.
And of course, there’s nothing like a little bit of a challenge or competition thrown in to really get things moving. Individuals who otherwise seem quite laid back, happy to move along at an easy pace. Or those who seemingly prefer to work with self-set targets. One suddenly sees them discover a burst of energy, surprising even themselves with a competitive spirit they didn’t know they were capable of, all set to get to the goal-post!
It’s infectious; the excitement and energy generated while comparing notes, looking nonchalant while trying to outdo your friend, or just that purpose-filled feeling that makes you want to put in that extra effort! Especially if it’s at a time when one’s own personal levels of commitment to your fitness or weight-loss goals is wavering.
So, whether the 2 inches is lost or not ‘Mission Impossible??’ is going to move you up on the energy and fitness levels bar. Making you feel good for having pushed you into (finally) increasing your distance on your favorite cardio machine or having clocked in an increased number of workouts through the month; helping you push past a plateau or just showing you that yes, it’s possible.
“MISSION IMPOSSIBLE??”
Well, starting 15th July 2008 that’s the goal of Zone members. To take up this chance to be free of those 2 inches by Independence Day! And even if it’s not the targeted 2 inches….well whatever the inch-loss…it shall be most welcome!
Long term goals, whether for your fitness, your career or (these days) even relationships, are necessary. However it’s the short-term targets/plans that are the crucial players in getting you to achieve the big goals.
So, yes you want to be 10 kilos lighter, or want to run a marathon or want that six pack. But hey, let’s get real none of the above-mentioned goals are going to be achieved in a few weeks or even a couple of months. So while you’re working to ultimately get there; to keep the motivation and intensity of effort going you set up little targets for yourself. Like finishing a 10K run; losing 2 kilos in a month; getting rid of the flab around your mid-section first.
And of course, there’s nothing like a little bit of a challenge or competition thrown in to really get things moving. Individuals who otherwise seem quite laid back, happy to move along at an easy pace. Or those who seemingly prefer to work with self-set targets. One suddenly sees them discover a burst of energy, surprising even themselves with a competitive spirit they didn’t know they were capable of, all set to get to the goal-post!
It’s infectious; the excitement and energy generated while comparing notes, looking nonchalant while trying to outdo your friend, or just that purpose-filled feeling that makes you want to put in that extra effort! Especially if it’s at a time when one’s own personal levels of commitment to your fitness or weight-loss goals is wavering.
So, whether the 2 inches is lost or not ‘Mission Impossible??’ is going to move you up on the energy and fitness levels bar. Making you feel good for having pushed you into (finally) increasing your distance on your favorite cardio machine or having clocked in an increased number of workouts through the month; helping you push past a plateau or just showing you that yes, it’s possible.
Saturday, May 17, 2008
For the Love of Running
Running. Anyone who has ever taken it up knows it’s not just about the rhythmic footfalls one after the other, but the feeling and belief of self-expression that the activity allows you to feel. And enjoy. And thrive on.
And I believe once a runner, always a runner. The reason I say that with such conviction is that though I have not really been running for sometime now (a result of some injuries that set me back) here I am; still swearing by it and finding it incomparable to any other workout, however endorphin-infused.
Talk about running and it naturally leads to the current topic of discussion amongst all runners not just in Bangalore but also world-wide. The Sunfeast 10K Run. A prestigious run (with the highest prize-money in a 10K race world-wide) it’s got international athletes, of the highest caliber, competing and at the same time a large number of amateurs taking part. There are serious runners looking at improving their past performances and those participating to complete their first 10K. Belonging to the latter group are Premdeep, Sarita, Archana, Raja, Karthik, and Sankar. All from The Zone, all excited to be part of their first official run.
Their reflections on the ‘run up’ to the event–
PREMDEEP
This started off with a mail from our HR department informing us about the run. Got me thinking and contemplating about participating. Initially I was thinking running the 5.7K run which was summarily dismissed by Anjali who told me that I would breeze through the 10K and that I should not even be thinking of running just the 5.7K. That got me training and it’s been a fun thing so far. The trial runs have been a revelation. Hope the actual run is as good and that I complete running and not crawling across the finish line!
SANKAR
Normally when I work out in the gym, I used to run 5KM. I never thought I could run for 10km. Because of this 10K run, I tried running for 8--->9--->10KM. This training has given me confidence that I too can run for 10KM. This training has given me a break from my routine workouts in the gym to try something different. Also a workout with some goals is interesting and challenging.
I have participated few runs in the past and never ran for more than 2km (never practiced)... but this time I am planning to complete 10km and the training has really given me confidence.
KARTIK
The biggest barrier to running long distances is mental. So when we decided to do a road run I was not sure if I would last for even half of the planned 10kms. So I decided to run about 4kms and walk the rest but kept pushing for more, a little bit at a time. So in the end I managed 6.5 kms in an hour which is more than twice of what I have ever run before. So I feel that anyone can do it.
ARCHANA
A daily gym regimen fits fine within my regular schedule, but it is always special to work towards some goal and in this case, training for the 10k event is a great break from the routine regimen.
Running outdoors is so different from running on the treadmill. I just get into a comfortable pace and rhythm and let my thoughts wander. It is a perfect time to be with oneself and at the end of it; it’s also a great ego-booster!
RAJA
The practice run was awesome yesterday. It was the first time that I ran outdoors in probably the last 15 years. I really did not expect to finish it. In fact, I went back on bike this morning to check the distance was right. I have my fingers crossed that I am able to repeat it on Sunday. Happy practicing to all till then.
SARITA
A 10kilometre run...!
Thought I'd do it, for fun
Believed it was sheer madness, not having done it before
Anjali & Sharat insisted it was possible, even made a training program & kept score
I noticed a change, as days progressed
An easy, comfortable gait and reducing shortness of breath!
Run on the road, run together they said...........
"Yesss!" said my heart "Nooooooo" screamed my head
And we did it together , not once but twice
Not bad we thought, this was really nice!
The 10 K comes this Sunday, but I've already crossed my mental block
This one's just for play, with an eye on the clock.
Thanks for the shove all you guys
Am already looking forward to "a half marathon" highs!
And I believe once a runner, always a runner. The reason I say that with such conviction is that though I have not really been running for sometime now (a result of some injuries that set me back) here I am; still swearing by it and finding it incomparable to any other workout, however endorphin-infused.
Talk about running and it naturally leads to the current topic of discussion amongst all runners not just in Bangalore but also world-wide. The Sunfeast 10K Run. A prestigious run (with the highest prize-money in a 10K race world-wide) it’s got international athletes, of the highest caliber, competing and at the same time a large number of amateurs taking part. There are serious runners looking at improving their past performances and those participating to complete their first 10K. Belonging to the latter group are Premdeep, Sarita, Archana, Raja, Karthik, and Sankar. All from The Zone, all excited to be part of their first official run.
Their reflections on the ‘run up’ to the event–
PREMDEEP
This started off with a mail from our HR department informing us about the run. Got me thinking and contemplating about participating. Initially I was thinking running the 5.7K run which was summarily dismissed by Anjali who told me that I would breeze through the 10K and that I should not even be thinking of running just the 5.7K. That got me training and it’s been a fun thing so far. The trial runs have been a revelation. Hope the actual run is as good and that I complete running and not crawling across the finish line!
SANKAR
Normally when I work out in the gym, I used to run 5KM. I never thought I could run for 10km. Because of this 10K run, I tried running for 8--->9--->10KM. This training has given me confidence that I too can run for 10KM. This training has given me a break from my routine workouts in the gym to try something different. Also a workout with some goals is interesting and challenging.
I have participated few runs in the past and never ran for more than 2km (never practiced)... but this time I am planning to complete 10km and the training has really given me confidence.
KARTIK
The biggest barrier to running long distances is mental. So when we decided to do a road run I was not sure if I would last for even half of the planned 10kms. So I decided to run about 4kms and walk the rest but kept pushing for more, a little bit at a time. So in the end I managed 6.5 kms in an hour which is more than twice of what I have ever run before. So I feel that anyone can do it.
ARCHANA
A daily gym regimen fits fine within my regular schedule, but it is always special to work towards some goal and in this case, training for the 10k event is a great break from the routine regimen.
Running outdoors is so different from running on the treadmill. I just get into a comfortable pace and rhythm and let my thoughts wander. It is a perfect time to be with oneself and at the end of it; it’s also a great ego-booster!
RAJA
The practice run was awesome yesterday. It was the first time that I ran outdoors in probably the last 15 years. I really did not expect to finish it. In fact, I went back on bike this morning to check the distance was right. I have my fingers crossed that I am able to repeat it on Sunday. Happy practicing to all till then.
SARITA
A 10kilometre run...!
Thought I'd do it, for fun
Believed it was sheer madness, not having done it before
Anjali & Sharat insisted it was possible, even made a training program & kept score
I noticed a change, as days progressed
An easy, comfortable gait and reducing shortness of breath!
Run on the road, run together they said...........
"Yesss!" said my heart "Nooooooo" screamed my head
And we did it together , not once but twice
Not bad we thought, this was really nice!
The 10 K comes this Sunday, but I've already crossed my mental block
This one's just for play, with an eye on the clock.
Thanks for the shove all you guys
Am already looking forward to "a half marathon" highs!
Wednesday, May 7, 2008
Walking on…. In conversation with Rohan
“I think walking is an effective form of exercise” is a statement often directed at me in a tone that seems to say ‘of course you will not agree; being a fitness studio owner’. Actually, not quite true. I never say that walking is not a form of exercise. What I do emphasize is that, for most individuals, it’s not a complete form of exercise. Which is what I said to Rohan when he had the same to say to me.
First, what I do believe walking is –
Ideal for those recovering from specific illnesses or injuries, or the very obese, or senior citizens
One of the ways for de-conditioned persons to build-up to more formal exercise
Also recommended for managing lifestyle diseases such as blood pressure, diabetes, stress
A great mood booster
For out-of-the-box solutions. I have it on great authority that some of the best ideas can come while walking!
Now about the ‘effective form of exercise’ bit. Yes, walking can be quite an effective cardio exercise if done at the right intensity. Not as a casual stroll with friends or spouse; or as an activity where the primary purpose turns into one of avoiding vehicular and pedestrian traffic while negotiating all the potholes and blockades on the road. (The latter of course, could be avoided if you’re lucky enough to find a park/garden that you could walk in.)
There are many simple ways to measure exercise intensity (the talk test, borg scale of RPE, monitoring heart rate etc). But as I said earlier, most people out for a walk tend to forget that it’s an exercise session they are engaged in that requires them to monitor their intensity to keep it effective and result-oriented. Hence, for those who like their walks, I recommend treadmills for:
the even, balanced, cushioned surface they provide
the monitoring that is possible of your speed, intensity and the distance covered.
To come back to the other subject of this post – Rohan. Now Rohan, like most of us, enjoys his food and drink; in fact one could call him a ‘foodie’. Unfortunately he’s not blessed with one of those metabolisms that allow you to get away with such indulgences (how many of us anyway are?), coupled with the fact that he has a weak back, it’s a given that he needs to include some exercise to maintain a healthy lifestyle. So, with all good intentions he started a gym program; but couldn’t stay with it “since I just don’t enjoy it”.
He soon started a routine of walks. Feeling the need to add something more that would help his back he started pilates on the reformer machines with us. It’s been about four months since he’s doing pilates now; he says he’s feeling great, looking good, his back is stronger and his energy levels are up. And to see that spring in his step and the smile on his face when he comes in for his pilates, it’s obvious he’s having fun (he never looked like this when he came for gymming); which is also what’s keeping him so regular and focused with it. A few days ago when he was once again telling me how he’s benefited from pilates, I reminded him about how it had taken him some time to start the pilates program, and he could have experienced these benefits earlier! As the conversation progressed he said to me, “…..but I don’t know why you say walking is not good.”
I told him I actually do not say that and in addition to all that I have just mentioned above there is another thing that I pointed out to him; that walking is not a complete form of exercise. Yes, it provides you with cardiovascular exercise (but only if done effectively and with the right intensity). However it does not take into account the flexibility and strength-training elements that would provide you with a complete fitness program.
Yes, I know walking is a weight-bearing exercise but when I talk about strength-training I am referring to a focused program that will strengthen all muscle groups in a more specific and complete manner. By now (hopefully) we all know the importance and need for a focused strength program, irrespective of age, and also the necessity to stretch and keep the body flexible and limber.
Another point to emphasize, and this I have to constantly remind people on the gym floor too, is that it is important to cross-train. Engaging in any one activity, be it walking outdoors, on treadmills, only cycling, swimming or whatever, is only going to result in your body and muscles getting accustomed to that one form of exercise. You must cross-train and use your muscles to work with varied activities as not only does that keep your body moving in different ways, it also keeps you from getting bored or just-going-through-the-motions.
Well, that conversation with Rohan ended with him saying, “…..when you put it that way it does make sense.”
Taking Rohan as an example there’s an important point to be noted. He tried to gym because he felt the need for exercise but could not sustain it since he did not enjoy it. Right now he’s doing pilates which he’s thoroughly enjoying. He’s also going for occasional walks that he thought would take care of his cardio needs but after our conversation I think he may be considering some more focused and intense cardio to make his fitness program more complete! The point I make is find an activity that you enjoy, so that you will be regular with it; but also make sure it’s the right choice for you in terms of being effective and complete. If you are going to make the effort then make sure it’s in the right direction!
First, what I do believe walking is –
Ideal for those recovering from specific illnesses or injuries, or the very obese, or senior citizens
One of the ways for de-conditioned persons to build-up to more formal exercise
Also recommended for managing lifestyle diseases such as blood pressure, diabetes, stress
A great mood booster
For out-of-the-box solutions. I have it on great authority that some of the best ideas can come while walking!
Now about the ‘effective form of exercise’ bit. Yes, walking can be quite an effective cardio exercise if done at the right intensity. Not as a casual stroll with friends or spouse; or as an activity where the primary purpose turns into one of avoiding vehicular and pedestrian traffic while negotiating all the potholes and blockades on the road. (The latter of course, could be avoided if you’re lucky enough to find a park/garden that you could walk in.)
There are many simple ways to measure exercise intensity (the talk test, borg scale of RPE, monitoring heart rate etc). But as I said earlier, most people out for a walk tend to forget that it’s an exercise session they are engaged in that requires them to monitor their intensity to keep it effective and result-oriented. Hence, for those who like their walks, I recommend treadmills for:
the even, balanced, cushioned surface they provide
the monitoring that is possible of your speed, intensity and the distance covered.
To come back to the other subject of this post – Rohan. Now Rohan, like most of us, enjoys his food and drink; in fact one could call him a ‘foodie’. Unfortunately he’s not blessed with one of those metabolisms that allow you to get away with such indulgences (how many of us anyway are?), coupled with the fact that he has a weak back, it’s a given that he needs to include some exercise to maintain a healthy lifestyle. So, with all good intentions he started a gym program; but couldn’t stay with it “since I just don’t enjoy it”.
He soon started a routine of walks. Feeling the need to add something more that would help his back he started pilates on the reformer machines with us. It’s been about four months since he’s doing pilates now; he says he’s feeling great, looking good, his back is stronger and his energy levels are up. And to see that spring in his step and the smile on his face when he comes in for his pilates, it’s obvious he’s having fun (he never looked like this when he came for gymming); which is also what’s keeping him so regular and focused with it. A few days ago when he was once again telling me how he’s benefited from pilates, I reminded him about how it had taken him some time to start the pilates program, and he could have experienced these benefits earlier! As the conversation progressed he said to me, “…..but I don’t know why you say walking is not good.”
I told him I actually do not say that and in addition to all that I have just mentioned above there is another thing that I pointed out to him; that walking is not a complete form of exercise. Yes, it provides you with cardiovascular exercise (but only if done effectively and with the right intensity). However it does not take into account the flexibility and strength-training elements that would provide you with a complete fitness program.
Yes, I know walking is a weight-bearing exercise but when I talk about strength-training I am referring to a focused program that will strengthen all muscle groups in a more specific and complete manner. By now (hopefully) we all know the importance and need for a focused strength program, irrespective of age, and also the necessity to stretch and keep the body flexible and limber.
Another point to emphasize, and this I have to constantly remind people on the gym floor too, is that it is important to cross-train. Engaging in any one activity, be it walking outdoors, on treadmills, only cycling, swimming or whatever, is only going to result in your body and muscles getting accustomed to that one form of exercise. You must cross-train and use your muscles to work with varied activities as not only does that keep your body moving in different ways, it also keeps you from getting bored or just-going-through-the-motions.
Well, that conversation with Rohan ended with him saying, “…..when you put it that way it does make sense.”
Taking Rohan as an example there’s an important point to be noted. He tried to gym because he felt the need for exercise but could not sustain it since he did not enjoy it. Right now he’s doing pilates which he’s thoroughly enjoying. He’s also going for occasional walks that he thought would take care of his cardio needs but after our conversation I think he may be considering some more focused and intense cardio to make his fitness program more complete! The point I make is find an activity that you enjoy, so that you will be regular with it; but also make sure it’s the right choice for you in terms of being effective and complete. If you are going to make the effort then make sure it’s in the right direction!
Thursday, April 3, 2008
Trendsetting at The Zone
PILATES: The Wonder Workout
In September 2006, The Zone introduced the first ever Pilates Program in South India.
This program conducted on the Pilates Reformer machines is a unique exercise method that focuses on core stability, resulting in a strong back along with a leaner, more toned and flexible body.
Feedback from participants in our Pilates program:
- “It’s wonderful to wake up without a back-ache”
- “Pilates has brought me back to performing on stage after a long break of three and a half years”
- “Pilates has helped a 42 year old body that felt 48 now look 35”.
The Zone & Fitlinxx: Connected to the Future
We changed how you look at personal training.
Virtually every gym in the country relies on personal trainers to coach their members. Unfortunately, most personal trainers need training themselves!
Well, we decided to go one step further.
Fitlinxx.
Your gateway to an entirely new and high-tech workout experience; minimizing the pitfalls of human error!
You said,
‘It’s truly revolutionary, a faster, easier, safer, and more motivating experience.’
So, now you have the benefit of our expertise in formulating your training plans and Fitlinxx to help execute, motivate and enhance your workouts!
New training methods
The field of fitness and the science of anatomy and exercise are growing fields with constant advances being made. That means there are newer methods of training and exercise being developed.
The Zone believes in setting the benchmark and leading the way; be it quality and standards of service, expertise or methods of training.
2004 – The Functional Trainer was first introduced in India by us.
Why functional training?
Functional fitness is the ability to carry out daily living activities.
Functional training involves coordination and flexibility, along with strength training.
The focus is on exercising multiple muscles and joints together instead of working muscles in isolation.
Functional training emphasizes the body's core muscles - abdomen and back - as stabilizers. That’s because the core plays an important role in not only performing our daily activities but also in nearly all sports activities.
2008 – The Hammer Strength featuring Motion Technology Selectorized with a unique dual weight-stack system is another first in South India introduced by The Zone.
Some of its features are –
- The dual selectorized weight stacks, while preserving the biomechanical integrity of independent arm or leg action, allow users to obtain more proportionate results and also add more strength-training variety to workouts.
- The Iso-Lateral technology of the Hammer Strength MTS replicates the body’s natural movements that allow for smooth converging and diverging arcs of motion.
- This technology allows users to move both limbs at the same time, one at a time, alternating, or with different weights for each.
Wednesday, April 2, 2008
From Customized Training Plans to Women Power to more…
They say imitation is the best form of flattery.
Looking around, we feel very flattered. They’re trying for sure.
‘Customized Training Plans’ is now a much touted phrase by just about everyone in the business. However, we would like to set the record straight on that one; customized training to the specifics of an individual was first introduced by us.
The Zone customized training plans are:
- Personalized for each individual; based on their goals, strengths, limitations and lifestyles.
- Detailed work-outs with exercises based on scientific methods of training and specific mixes of muscle groups that are need and goal based.
- Specific in terms of charting out exercises, sets and reps with columns to fill in all data of the workout done.
- Reviewed and changed periodically; progressing on the basis of data collected on your plans.
- Medical limitations, special concerns are taken into consideration.
- Nutrition guidance to work with your training plans to maximize your results.
What they are not:
- Generalized, universally generic exercise charts.
- Arbitrarily jotted down exercises with no consideration to specific goals etc.
- No pain, No gain based training that tires and often injures rather than improves one’s body.
Women Power
‘I may be a great multi-tasker but still have no time for myself.’
‘Going to a gym is intimidating. The environment is so daunting.’
Phrases often heard by women when it came to their fitness and exercise needs.
Until……
The Zone was conceptualized with an ambience that is warm, gracious and highly personalized. Meant to win a woman’s heart; it was conceived by a woman (me!) who understands a woman’s concerns better.
A space where a woman could spend some time to connect with herself. To rediscover herself. To grow to her true potential. By starting with being fit in the mind and body; being charged with a new spirit.
We believe that we have helped a great number of women discover that it’s never too late to take up exercise. To find greater mobility and functionality, along with higher energy and the wonderful feeling of taking action and feeling lighter, physically and emotionally.
Fitness Assessment
At The Zone we felt testing your fitness levels should go beyond just a printout; from a machine that took your weight, body fat, water content and muscle mass.
That in our opinion does not constitute measuring your fitness levels.
So, we introduced The Zone Fitness Assessment Program.
- This assessment covers various parameters that include cardiovascular fitness, upper and lower body strength and flexibility.
- The assessment includes about 15 tests.
- Based on the performance of the individual a comprehensive report is compiled.
- This report gives the individual’s current fitness levels and outlines the goals to be targeted to progress to the next level.
The Fitness Assessment enables you to quantify your current status and where you would like to get in terms of your fitness.
The wonderful spirit of competition.
2002, we discovered the Concept2 Fall Rowing Challenge (a world-wide on-line competition for gyms and health clubs), which was in its eight year of existence.
2002: The Zone joins the challenge.
« The Zone participated for the first time and ranked 5th worldwide.
« That was the first time ever that a club from India (or even this part of the world) had participated. We generated a lot of interest at the Concept2 Rowing centre.
2003: The Zone wins worldwide challenge
« We WON the worldwide challenge clocking 6.11 million meters.
« "Concept2 is excited to have an Indian Health Club participating for the second year, and with more active rowers than last year! Most of the other clubs are from Canada and the U.S. We are happy to welcome you and we wish you all the best of luck in reaching your rowing goals." --- Concept2
« 58 members were part of the Zone team with members across all age groups - 15 to 64 competing.
« One of our members finished the competition leading in the women’s worldwide ranking.
2004: The Zone wins worldwide challenge again
« We clocked 9.3 million meters with 63 members as part of our team.
« Two of our members finished the competition holding the first and second positions in the worldwide ranking.
2005: The third time around!
« 66 members were part of the Zone team, clocking a total of 9.54 million meters.
« One of our members finished the competition holding the first position in the worldwide ranking.
2006: And yet again!
« 75 members were part of the Zone team, rowing 8.70 million meters.
« One of our members finished the competition holding the second position in the worldwide ranking.
2007: The Zone came in 2nd after a four year winning streak
« 94 members were part of the Zone team, rowing 5.10 million meters.
« One of our members finished with a worldwide ranking of 11 out of 828 participants.
« Yes, we were disappointed coming in 2nd, but we lost to a team, Saratoga Springs YMCA, who were participating for the first time (they did 7.4 million meters) and recalling the pride we had felt as new entrants who won we were happy for them!
2007 was the year we decided to change the parameters of competition.
We introduced a series of challenges to ‘Outdo Yourself’.
To push past your own benchmarks. To set new limits.
To discover the thrill of competing against one’s own self.
Your boundaries. Your perceptions. Not another’s.
Your choice. Your decision.
And, we challenged you: So what’s your limit? OUTDO YOURSELF.
Looking around, we feel very flattered. They’re trying for sure.
‘Customized Training Plans’ is now a much touted phrase by just about everyone in the business. However, we would like to set the record straight on that one; customized training to the specifics of an individual was first introduced by us.
The Zone customized training plans are:
- Personalized for each individual; based on their goals, strengths, limitations and lifestyles.
- Detailed work-outs with exercises based on scientific methods of training and specific mixes of muscle groups that are need and goal based.
- Specific in terms of charting out exercises, sets and reps with columns to fill in all data of the workout done.
- Reviewed and changed periodically; progressing on the basis of data collected on your plans.
- Medical limitations, special concerns are taken into consideration.
- Nutrition guidance to work with your training plans to maximize your results.
What they are not:
- Generalized, universally generic exercise charts.
- Arbitrarily jotted down exercises with no consideration to specific goals etc.
- No pain, No gain based training that tires and often injures rather than improves one’s body.
Women Power
‘I may be a great multi-tasker but still have no time for myself.’
‘Going to a gym is intimidating. The environment is so daunting.’
Phrases often heard by women when it came to their fitness and exercise needs.
Until……
The Zone was conceptualized with an ambience that is warm, gracious and highly personalized. Meant to win a woman’s heart; it was conceived by a woman (me!) who understands a woman’s concerns better.
A space where a woman could spend some time to connect with herself. To rediscover herself. To grow to her true potential. By starting with being fit in the mind and body; being charged with a new spirit.
We believe that we have helped a great number of women discover that it’s never too late to take up exercise. To find greater mobility and functionality, along with higher energy and the wonderful feeling of taking action and feeling lighter, physically and emotionally.
Fitness Assessment
At The Zone we felt testing your fitness levels should go beyond just a printout; from a machine that took your weight, body fat, water content and muscle mass.
That in our opinion does not constitute measuring your fitness levels.
So, we introduced The Zone Fitness Assessment Program.
- This assessment covers various parameters that include cardiovascular fitness, upper and lower body strength and flexibility.
- The assessment includes about 15 tests.
- Based on the performance of the individual a comprehensive report is compiled.
- This report gives the individual’s current fitness levels and outlines the goals to be targeted to progress to the next level.
The Fitness Assessment enables you to quantify your current status and where you would like to get in terms of your fitness.
The wonderful spirit of competition.
2002, we discovered the Concept2 Fall Rowing Challenge (a world-wide on-line competition for gyms and health clubs), which was in its eight year of existence.
2002: The Zone joins the challenge.
« The Zone participated for the first time and ranked 5th worldwide.
« That was the first time ever that a club from India (or even this part of the world) had participated. We generated a lot of interest at the Concept2 Rowing centre.
2003: The Zone wins worldwide challenge
« We WON the worldwide challenge clocking 6.11 million meters.
« "Concept2 is excited to have an Indian Health Club participating for the second year, and with more active rowers than last year! Most of the other clubs are from Canada and the U.S. We are happy to welcome you and we wish you all the best of luck in reaching your rowing goals." --- Concept2
« 58 members were part of the Zone team with members across all age groups - 15 to 64 competing.
« One of our members finished the competition leading in the women’s worldwide ranking.
2004: The Zone wins worldwide challenge again
« We clocked 9.3 million meters with 63 members as part of our team.
« Two of our members finished the competition holding the first and second positions in the worldwide ranking.
2005: The third time around!
« 66 members were part of the Zone team, clocking a total of 9.54 million meters.
« One of our members finished the competition holding the first position in the worldwide ranking.
2006: And yet again!
« 75 members were part of the Zone team, rowing 8.70 million meters.
« One of our members finished the competition holding the second position in the worldwide ranking.
2007: The Zone came in 2nd after a four year winning streak
« 94 members were part of the Zone team, rowing 5.10 million meters.
« One of our members finished with a worldwide ranking of 11 out of 828 participants.
« Yes, we were disappointed coming in 2nd, but we lost to a team, Saratoga Springs YMCA, who were participating for the first time (they did 7.4 million meters) and recalling the pride we had felt as new entrants who won we were happy for them!
2007 was the year we decided to change the parameters of competition.
We introduced a series of challenges to ‘Outdo Yourself’.
To push past your own benchmarks. To set new limits.
To discover the thrill of competing against one’s own self.
Your boundaries. Your perceptions. Not another’s.
Your choice. Your decision.
And, we challenged you: So what’s your limit? OUTDO YOURSELF.
Monday, March 31, 2008
Seven Years Old
6th April 2008, The Zone completes seven years (in its present avatar). As is the norm, at such occasions, one tends to review the journey so far and on doing so it made me think, “Wow, what a journey it has been indeed!”
It’s been full of many firsts and it is with great pride that we, at The Zone, Mind & Body Studio, are able to say that we have set many a trend in the field of fitness not just in the city, or South India but also in the country.
In the last seven years it has been our constant endeavor to extend the highest standards and quality in equipment, service, ambience and above all our expertise. Along the way we have made many friends and strived to make a difference to the lives of all our clients.
It began in April 2001 when we opened as the first private fitness studio in Bangalore; to introduce state-of-the-art, bio-mechanically safe and user-friendly equipment sourced from the top brands in the world.
We had wanted to change your view of a gym. And we did.
From traditional gyms that were nothing more than sweat-shop, machine-lined, crowded spaces.
To the unique Zone experience in an unusual setting: a spacious bungalow with a light, spirited atmosphere and a spa-like ambience.
Our focus always being our clients. To provide a welcoming, non-intimidating space that feels like home!
Holistic approach to fitness.
We have always been driven by the philosophy, ‘Work your Body, Work your Mind’.
A major shift from the traditional view of exercise as a sweaty, painful, physical activity to be endured in a crowded gym or aerobics class.
Our Belief: That no one form of exercise can give you complete fitness.
Just as there is no such thing as the one magical diet.
Today’s stressed and pressured lifestyles have made us aware of the need to include fitness activities in our lives. However, for most of us it’s either a daunting task or just boring.
So we decided to give you varied activities, all under one roof. To provide a mix of different activities for the mind and body.
Our Goal: To enhance your experience and enable you to achieve a fuller, more effective workout.
To show you how movement and exercise can actually make your body feel terrific.
To let you discover the fun and exhilaration to be experienced from different activities.
To remind you that exercise can help boost your mood and stimulate your muscles; making you feel more alive and connected to your body.
The Zone Way:
- To shift the focus from the stress and expectations of weight-loss to just reveling in the activity.
- To de-stress and enjoy; devoting the time you spend at the studio to yourself.
- To finding the right reasons for wanting to do it; to derive maximum benefits not just for the body but for the mind too.
After all, if you approach your entire exercise and fitness program with an attitude that you are going to enjoy it and feel good about it, then you will not only look forward to doing it but will do it with more energy, intensity and focus. This will actually show you even better results.
In the next few posts do indulge me as I highlight the landmarks and achievements that we, at The Zone, have made in the last seven years. And if it sounds like blowing one’s trumpet, well yes, I guess that’s what it is; but then aren’t we all guilty of that every once in a while!
I also want to extend a heartfelt “thank you” to all The Zone members. For your support. Your encouragement. Your views. For all that has helped us reach here.
It has been a pleasure to be instrumental in unfolding the world of fitness to you, not just as a short-term fix but as a lifestyle and way of life.
It’s been full of many firsts and it is with great pride that we, at The Zone, Mind & Body Studio, are able to say that we have set many a trend in the field of fitness not just in the city, or South India but also in the country.
In the last seven years it has been our constant endeavor to extend the highest standards and quality in equipment, service, ambience and above all our expertise. Along the way we have made many friends and strived to make a difference to the lives of all our clients.
It began in April 2001 when we opened as the first private fitness studio in Bangalore; to introduce state-of-the-art, bio-mechanically safe and user-friendly equipment sourced from the top brands in the world.
We had wanted to change your view of a gym. And we did.
From traditional gyms that were nothing more than sweat-shop, machine-lined, crowded spaces.
To the unique Zone experience in an unusual setting: a spacious bungalow with a light, spirited atmosphere and a spa-like ambience.
Our focus always being our clients. To provide a welcoming, non-intimidating space that feels like home!
Holistic approach to fitness.
We have always been driven by the philosophy, ‘Work your Body, Work your Mind’.
A major shift from the traditional view of exercise as a sweaty, painful, physical activity to be endured in a crowded gym or aerobics class.
Our Belief: That no one form of exercise can give you complete fitness.
Just as there is no such thing as the one magical diet.
Today’s stressed and pressured lifestyles have made us aware of the need to include fitness activities in our lives. However, for most of us it’s either a daunting task or just boring.
So we decided to give you varied activities, all under one roof. To provide a mix of different activities for the mind and body.
Our Goal: To enhance your experience and enable you to achieve a fuller, more effective workout.
To show you how movement and exercise can actually make your body feel terrific.
To let you discover the fun and exhilaration to be experienced from different activities.
To remind you that exercise can help boost your mood and stimulate your muscles; making you feel more alive and connected to your body.
The Zone Way:
- To shift the focus from the stress and expectations of weight-loss to just reveling in the activity.
- To de-stress and enjoy; devoting the time you spend at the studio to yourself.
- To finding the right reasons for wanting to do it; to derive maximum benefits not just for the body but for the mind too.
After all, if you approach your entire exercise and fitness program with an attitude that you are going to enjoy it and feel good about it, then you will not only look forward to doing it but will do it with more energy, intensity and focus. This will actually show you even better results.
In the next few posts do indulge me as I highlight the landmarks and achievements that we, at The Zone, have made in the last seven years. And if it sounds like blowing one’s trumpet, well yes, I guess that’s what it is; but then aren’t we all guilty of that every once in a while!
I also want to extend a heartfelt “thank you” to all The Zone members. For your support. Your encouragement. Your views. For all that has helped us reach here.
It has been a pleasure to be instrumental in unfolding the world of fitness to you, not just as a short-term fix but as a lifestyle and way of life.
Thursday, March 20, 2008
Myths, Misconceptions and More…..
The good news is that more and more people are discovering the benefits of engaging in a fitness program. Which is great, but that leads me to the flip side. The greater the number of people working-out the more theories, opinions, myths and misconceptions that start doing the rounds. Here are some of the ones I encounter most frequently.
I Only Need To Do Cardio Exercise To Keep Me Fit. Not true. Weight training exercise not only increases strength but also improves your cardiovascular system. Studies have shown that it helps in controlling blood pressure and keeping your cholesterol in check. It increases muscle strength and bone density, reduces body fat, and helps in injury prevention from normal activities.
Spot Reduction Works. I find myself going hoarse in the throat explaining this one. NO, doing ab crunches everyday will not give you a six-pack. Doing endless reps on the hip and thigh machines will not make your legs sleek and toned. Spot-reduction is a myth and a commonly used sales gimmick used to sell specific ‘toning’ equipment.
All those ab and hip exercises will definitely strengthen and tone the muscles in those areas but you will not be able to see the definition there until you get rid of the subcutaneous layer of fat covering that muscle. To get rid of that flab you need to use a combination of cardio exercise and correct dietary habits. Fat is stored all through the body and not just in specific parts. Contrary to what you may like to believe, while doing an exercise it is not possible to tell the body to lose fat from a specific place only!
When I Stop Weight Training My Muscle Will Become Fat. Muscle and fat are not interchangeable; they are two different types of tissue. When you stop exercising, within a few weeks itself, you begin to lose the muscle gains you had made through training. Along with the exercise, most often even the good eating habits are tossed which results in consuming more calories and thus accumulating fat on your body. All this leads to a loss of the toned shape that you had plus a gain in weight, leading you to believe that your muscle has turned into fat. Muscle and fat are not interchangeable. One can replace the other but fat cannot get converted to muscle or vice versa.
Women should not do strength training as that will make their muscles large and bulky. This is another misconception that I find myself constantly reassuring women about. The reality is that women do not produce the amount of testosterone necessary to create big, bulky muscles. A well-planned strength training program will give a woman a fit and feminine look not a big, huge muscled body. In fact, a weight-training program to increase and strengthen muscle in their body is essential for women as they are at greater risk of osteoporosis than men.
"With all my exercise the scales have not budged." Hopefully, by now you are aware that cardio and strength are both necessary to achieve your fitness goals. For every individual the mix of the two, in their program, will vary depending on what your goals may be – weight loss, muscle gain, maintenance.
Now, as you exercise the cardio will help to lose fat while the strength training will lead to more muscle on your body. The combination of fat-loss along with the toned muscle results in giving you a fit and streamlined body.
However, you need to remember that muscle weighs more than fat and so initially when you start your program due to the fat-loss and muscle gain equation, you may find that though the numbers on the weighing scale are not budging you are losing in inches. Does that really matter? When you can see that your body shape is changing (for the better) and you are not only becoming fitter but also getting toned and defined.
A woman’s strength training program should be less intense than a man’s. This is most often followed by the statement that women should use only strength machines and not free weights. Why? The basic principles guiding strength training programs for men and women are the same since physiologically they are very similar.
The differences in their programs will arise only from their individual goals and the fact that generally women have different problem areas, in terms of where they store body fat (mainly the hips, thighs and upper arms), than men.
For strength training to be effective the resistance placed on the muscle has to be sufficiently heavy to challenge the muscle. Keeping the intensity low will not result in any positive changes making the workout ineffective.
There is no reason why women cannot use free weights. What is important is to use proper technique and form while performing exercises, whether on machines or with free weights.
“You have to sweat to have a good workout.” I have this said to me by very concerned individuals who are moving around the gym floor or the group exercise room switching off fans or avoiding the AC vents. May I please state, loud and clear, sweating is NOT an indicator of how hard you are exercising or how much fat you are burning.
Sweating is our body’s way of cooling itself. There are individuals who may be working out at high intensity but hardly breaking out into a sweat; on the other hand I have seen persons who barely start their warm up and already have a pool of sweat around them! This brings me to another point I’d like to clear up – drinking water at regular intervals through your workout is a GOOD thing. In fact it’s a necessity as it’s important to stay hydrated while working out, sweating leads to a loss of fluids from your body that could lead to dehydration.
Exercising during your period is not safe. Many women avoid exercise during their menstrual cycle due to concerns that any strenuous activity can be harmful for their bodies. While exercising during your period is a personal choice, it’s okay to do so. I do. In fact, I find that it always makes me feel better. Your period shouldn’t keep you from performing your daily activities. Many women find that working-out during their period helps ease symptoms such as stomach cramps, nausea and discomfort. Unless your doctor advises against it, women can exercise through their periods. Often due to cramps or discomfort, especially in the first couple of days, you might want to avoid or decrease the intensity of your usual workout program; otherwise you can follow your regular routine.
Women often worry that exercise could cause changes in their menstrual cycle, leading to fewer or even a total ceasing of periods. Amenorrhea (a condition where the menstrual cycle completely ceases) typically occurs in female athletes who engage in strenuous training programs involving vigorous exercise.
Sunday, March 2, 2008
“I’m the expert….”
Umm…no, that’s not me stating “I’m the expert and I know it all (in fitness, exercise and all matters related)”, rather that’s a strongly voiced, very often smug, statement that I encounter from individuals. Needless to say, by individuals I refer to people who are professionals and qualified in their respective fields; which just do not happen to be fitness or wellness related.
Those who use this phrase –
- The exercisers (could be for years, could also be just a couple of months); persons who have been exercising, in some form or the other, and as a result feel they know all there is to know about exercise.
It’s a different matter that most of that knowledge is based on tips they picked up from fellow-gymmers, or the internet, or magazines, or they could have actually even used the services of a ‘personal trainer’ for some months / weeks / sessions. About the fellow-gymmers; what works for him / her may not necessarily work for you. The internet and magazines can be good sources of information but do stop to consider they address a vast general population and what you need is information and programs specific to your needs and lifestyle.
Without going into how qualified the personal trainer may have been (you could refer to an earlier post - Some more of ‘You Say, I Say..’ ) do keep in mind that when you engage in a regular fitness program your fitness levels should improve, which means that your program and goals need to be reviewed and revised as you progress (or don’t). Well, you need a qualified expert for that.
Now, when you begin to consider yourself an expert on exercise and fitness, based on the fact that you’ve been now doing it for a certain amount of time, you effectively limit yourself to the same routine that you have been following all this time. This rules out all the new methods, techniques and exercises that have developed, need I add, as a result of on-going study and research into anatomy, physiology and the science of movement and exercise.
Of course, another reason why you may prefer to rely on your own expertise is because you may be unwilling to try the new, preferring the safety of the old. The old is something you have become good at and are familiar with. The new would test you and maybe even challenge you to work harder. The fact that you may have to initially drop the weight you lift or that you are seen trying a new group class where you have to learn new moves is something you’d rather avoid.
Why? When we engage in a fitness program we should be looking to wanting to challenge our bodies and minds. And, we should want to take advantage of all the advances made in this field. Getting stuck in the same program is only going to limit you, or worse have your body stop responding to the same exercises you have been going through all this time. Wonder why, though you have been working-out for such a long time, you are just not seeing the results?
- Then there are the non-exercisers who, nevertheless, know it all. These could be persons who do not like exercise and so, based on ‘research’ they have done come to the conclusion that exercise is not necessary. They put forth a variety of reasons such as - you only need to control your diet, exercising can lead to injuries, you put on weight when you stop etc. By controlling your diet you may lose weight but does that make you fit and strong? An exercise program under the guidance of an expert will minimize any risk of injuries, allowing you to achieve your goals in a safe systematic manner.
Even though I’ve been in this field a really long time I don’t say I know everything about fitness and exercise. How can I? The field of fitness is a constantly evolving science; some exercises and methods used a couple of decades ago have been found to be unsafe or worse, damaging to the body. At the same time we have newer, safer, more effective methods of exercise, fitness and rehabilitation that are being introduced and further developed. So how can even I possibly presume to say ‘I know it all’? Yes, it’s my field of work and I have the expertise in it that the layman will definitely not have but I know that as this science evolves so is my knowledge of the same.
Those who use this phrase –
- The exercisers (could be for years, could also be just a couple of months); persons who have been exercising, in some form or the other, and as a result feel they know all there is to know about exercise.
It’s a different matter that most of that knowledge is based on tips they picked up from fellow-gymmers, or the internet, or magazines, or they could have actually even used the services of a ‘personal trainer’ for some months / weeks / sessions. About the fellow-gymmers; what works for him / her may not necessarily work for you. The internet and magazines can be good sources of information but do stop to consider they address a vast general population and what you need is information and programs specific to your needs and lifestyle.
Without going into how qualified the personal trainer may have been (you could refer to an earlier post - Some more of ‘You Say, I Say..’ ) do keep in mind that when you engage in a regular fitness program your fitness levels should improve, which means that your program and goals need to be reviewed and revised as you progress (or don’t). Well, you need a qualified expert for that.
Now, when you begin to consider yourself an expert on exercise and fitness, based on the fact that you’ve been now doing it for a certain amount of time, you effectively limit yourself to the same routine that you have been following all this time. This rules out all the new methods, techniques and exercises that have developed, need I add, as a result of on-going study and research into anatomy, physiology and the science of movement and exercise.
Of course, another reason why you may prefer to rely on your own expertise is because you may be unwilling to try the new, preferring the safety of the old. The old is something you have become good at and are familiar with. The new would test you and maybe even challenge you to work harder. The fact that you may have to initially drop the weight you lift or that you are seen trying a new group class where you have to learn new moves is something you’d rather avoid.
Why? When we engage in a fitness program we should be looking to wanting to challenge our bodies and minds. And, we should want to take advantage of all the advances made in this field. Getting stuck in the same program is only going to limit you, or worse have your body stop responding to the same exercises you have been going through all this time. Wonder why, though you have been working-out for such a long time, you are just not seeing the results?
- Then there are the non-exercisers who, nevertheless, know it all. These could be persons who do not like exercise and so, based on ‘research’ they have done come to the conclusion that exercise is not necessary. They put forth a variety of reasons such as - you only need to control your diet, exercising can lead to injuries, you put on weight when you stop etc. By controlling your diet you may lose weight but does that make you fit and strong? An exercise program under the guidance of an expert will minimize any risk of injuries, allowing you to achieve your goals in a safe systematic manner.
Even though I’ve been in this field a really long time I don’t say I know everything about fitness and exercise. How can I? The field of fitness is a constantly evolving science; some exercises and methods used a couple of decades ago have been found to be unsafe or worse, damaging to the body. At the same time we have newer, safer, more effective methods of exercise, fitness and rehabilitation that are being introduced and further developed. So how can even I possibly presume to say ‘I know it all’? Yes, it’s my field of work and I have the expertise in it that the layman will definitely not have but I know that as this science evolves so is my knowledge of the same.
Sunday, February 17, 2008
The Calorie-burn Question
“Which cardio machine will make me burn the most calories?” is a fervently asked question. And of course it’s accompanied with a very purposeful look in the eye that says, ‘JUST SHOW ME THE WAY’.
Well, I have the following for you to consider –
- Let’s begin with getting the extras out of the way. And by that I’m referring to the magazine you pick up before getting on to the machine. Or tearing your eyes off the TV screen. Or the constant desperate gazing at your watch willing the time to go by faster. I know; being able to do all that’s going to be quite a challenge!
Then, try this - as hard as it may seem - focus instead on what you’re really doing (running, rowing, the elliptical); paying more attention to the effort and movements your body is engaged in. And quit looking at the machine like that, it’s really not the enemy you’ve convinced yourself it is!
- So, how often do you get on to the treadmill or elliptical, just press quick-start and begin your workout? All the machines have various programs and different settings that you can change to suit your goals. Use different programs on the machines, vary the speeds, incline, ramp positions, resistance so that you are constantly varying the intensity of your workout and not letting your body just fall into a rhythm where its only going through the motions.
- Work with intervals - where you alternate high intensity intervals with lower intensity rest intervals. Interval training is a great way to increase intensity and burn more calories and that too within the same time that you would typically do your cardio workout for.
- Now about the cardio v/s strength training calorie-burn question. Adamant client declaring, “I will not do any strength training. I want to lose weight so I’ll focus only on cardio for burning the calories.” Yes of course you burn more calories when you are doing cardio exercise. However, it’s the strength training that helps build muscle and raise your metabolic rate, which in turn will lead to increased calorie burn when you exercise and also when your body is at rest. So really an ideal exercise program to burn calories and lose weight has to be a combination of cardio and strength exercises.
- Then there’s the client (self-declared expert) who will state, “The elliptical (aka the EFX) burns so many calories; that’s the only cardio machine I am going to do.”
The fact is - exercising on any cardio machine can get you a good calorie burn if you work at the right intensity and continuously vary your programs.
Any one machine or one program that you decide to work with will lose effectiveness over a period of time. That’s because the body gets used to the same movements and starts working more on an automatic mode with reduced effort, thereby also reducing the effectiveness of the workout. Your goal should be to work more intensely and improve the amount you do in the same time-frame. That’s what will give you an increased calorie burn.
- “What will help me burn more calories: low- to moderate-intensity workouts for a longer time or high-intensity shorter duration workouts?” is another common concern. Well weight loss is related to the total calories you burn. So when I’m asked this question I always ask the individual to consider two things before deciding which one to go with.
One, since weight loss is about the total calories burned, if you work at low- to moderate- intensity you will need to workout longer to reach your calorie-burn goal as opposed to high-intensity workouts where you will achieve the same calorie burn in a shorter time frame.
Two, to work at higher intensities you need to have a certain fitness level to be able to sustain that intensity of exercise. If your fitness levels are not up to it or you have a physical weakness it would make better sense to go with moderate-intensity for a longer time. Trying to push yourself, all for a higher calorie-burn, at the risk of injuring or over-stressing your body will only prove to be detrimental in the long run.
- I always have this to say to (the many) people who are only focused on the intensity, calorie-burn, inches lost equation of exercise, if you exercise regularly with a focused and well-planned program your goal, of weight-loss or muscle gain, will be a natural result of your workouts.
However, if you also approach your entire exercise and fitness program with an attitude that you are going to enjoy it and feel good about it, then you will not only look forward to doing it but will do it with more energy, intensity and focus. This will actually show you even better results than when you were doing it with an overly single-minded purpose where it is an activity that is hard / boring / punishing but something that you nevertheless have to endure.
So do YOU want to try and have fun with your workouts?
Well, I have the following for you to consider –
- Let’s begin with getting the extras out of the way. And by that I’m referring to the magazine you pick up before getting on to the machine. Or tearing your eyes off the TV screen. Or the constant desperate gazing at your watch willing the time to go by faster. I know; being able to do all that’s going to be quite a challenge!
Then, try this - as hard as it may seem - focus instead on what you’re really doing (running, rowing, the elliptical); paying more attention to the effort and movements your body is engaged in. And quit looking at the machine like that, it’s really not the enemy you’ve convinced yourself it is!
- So, how often do you get on to the treadmill or elliptical, just press quick-start and begin your workout? All the machines have various programs and different settings that you can change to suit your goals. Use different programs on the machines, vary the speeds, incline, ramp positions, resistance so that you are constantly varying the intensity of your workout and not letting your body just fall into a rhythm where its only going through the motions.
- Work with intervals - where you alternate high intensity intervals with lower intensity rest intervals. Interval training is a great way to increase intensity and burn more calories and that too within the same time that you would typically do your cardio workout for.
- Now about the cardio v/s strength training calorie-burn question. Adamant client declaring, “I will not do any strength training. I want to lose weight so I’ll focus only on cardio for burning the calories.” Yes of course you burn more calories when you are doing cardio exercise. However, it’s the strength training that helps build muscle and raise your metabolic rate, which in turn will lead to increased calorie burn when you exercise and also when your body is at rest. So really an ideal exercise program to burn calories and lose weight has to be a combination of cardio and strength exercises.
- Then there’s the client (self-declared expert) who will state, “The elliptical (aka the EFX) burns so many calories; that’s the only cardio machine I am going to do.”
The fact is - exercising on any cardio machine can get you a good calorie burn if you work at the right intensity and continuously vary your programs.
Any one machine or one program that you decide to work with will lose effectiveness over a period of time. That’s because the body gets used to the same movements and starts working more on an automatic mode with reduced effort, thereby also reducing the effectiveness of the workout. Your goal should be to work more intensely and improve the amount you do in the same time-frame. That’s what will give you an increased calorie burn.
- “What will help me burn more calories: low- to moderate-intensity workouts for a longer time or high-intensity shorter duration workouts?” is another common concern. Well weight loss is related to the total calories you burn. So when I’m asked this question I always ask the individual to consider two things before deciding which one to go with.
One, since weight loss is about the total calories burned, if you work at low- to moderate- intensity you will need to workout longer to reach your calorie-burn goal as opposed to high-intensity workouts where you will achieve the same calorie burn in a shorter time frame.
Two, to work at higher intensities you need to have a certain fitness level to be able to sustain that intensity of exercise. If your fitness levels are not up to it or you have a physical weakness it would make better sense to go with moderate-intensity for a longer time. Trying to push yourself, all for a higher calorie-burn, at the risk of injuring or over-stressing your body will only prove to be detrimental in the long run.
- I always have this to say to (the many) people who are only focused on the intensity, calorie-burn, inches lost equation of exercise, if you exercise regularly with a focused and well-planned program your goal, of weight-loss or muscle gain, will be a natural result of your workouts.
However, if you also approach your entire exercise and fitness program with an attitude that you are going to enjoy it and feel good about it, then you will not only look forward to doing it but will do it with more energy, intensity and focus. This will actually show you even better results than when you were doing it with an overly single-minded purpose where it is an activity that is hard / boring / punishing but something that you nevertheless have to endure.
So do YOU want to try and have fun with your workouts?
Monday, February 11, 2008
Some more of ‘You say, I say…..’
“I want a personal trainer by my side to make me workout.”
- This one truly foxes me. What does one really mean when they say that? Do you want a ‘personal trainer’ standing by your side counting the reps, changing the weight, telling you (more often than not) from the top of his head what you should do when you walk in today and keep praising you about what a good job you are doing?
To me personal training is about being scientific, specific and specialized (yes, those terms do apply to exercising too).
Can this ‘personal trainer’ tell you how much you were able to run or bench press six months ago? Can he show you your graph of progress in your weight loss or strength goals? Does he have a specific plan with break-ups of cardio workouts, muscle groups, exercises, reps and weights that you have been working with; along with what you will be doing in the next few weeks? Is he able to correct and ensure good form along with precise, systematic lift and drop time in each rep you do?
I ask all this because at The Zone we do have such a precise, “intelligent” system that takes care of all the above and more. It’s called Fitlinxx. Oh, and by the way to achieve all this we do not need to ensure that you have a “personal trainer” constantly standing by your side, being more of an assistant rather than a professional and scientific fitness instructor.
And, if the above sounds somewhat strongly worded…well that’s the way I feel about it. Because I do feel the term ‘personal training’ is far too over-used, and most times definitely not in the right context!
“I love my Pilates workouts, they are so good and effective and I really don’t think I need to do any other exercise. Just doing Pilates is enough.”
- Hey, I love Pilates too; but that doesn’t mean I can get away with doing only that the entire week and still expect to achieve all my fitness goals!
Pilates is an excellent exercise system for a whole range of reasons but building cardiovascular strength and efficiency, and weight-loss are not amongst its main benefits. Pilates can take care of your toning, strength and flexibility needs but to cover the cardiovascular component of your workout plan you need to get in some cardio exercise.
“This is such a wonderful place to come to and workout, but why do you have all these rules for gym etiquette and membership plans?”
- Well the reason you find The Zone a wonderful studio that gives you your private and personal space to workout and enjoy is because of that very reason!
It’s those guidelines that do ensure you will not turn around to find someone breathing down your back, trying to edge you off that strength machine or someone jostling to get past you to get on the treadmill.
Talking about treadmills…..you’re requested to carry in your workout shoes separately because if you are going to get on to the treadmill wearing shoes you walked in with; you’re going to get a lot of dirt getting under the belt and also into the motor of the machine leading to unnecessary breakdowns. And lets face it we want to workout in a clean environment not one that’s got dirt and whatever else off the road all over the gym floor. Oh and by the way coming in a car doesn’t mean your shoes are clean!?
And if we ask for mobile phones to be kept off the gym floor it’s so that you and others are not subjected to constant intrusive rings and incessant chatter when you are working out. In any case, when you come to the studio isn’t that meant to be your time-out, just for you, to de-stress and energize yourself?
- This one truly foxes me. What does one really mean when they say that? Do you want a ‘personal trainer’ standing by your side counting the reps, changing the weight, telling you (more often than not) from the top of his head what you should do when you walk in today and keep praising you about what a good job you are doing?
To me personal training is about being scientific, specific and specialized (yes, those terms do apply to exercising too).
Can this ‘personal trainer’ tell you how much you were able to run or bench press six months ago? Can he show you your graph of progress in your weight loss or strength goals? Does he have a specific plan with break-ups of cardio workouts, muscle groups, exercises, reps and weights that you have been working with; along with what you will be doing in the next few weeks? Is he able to correct and ensure good form along with precise, systematic lift and drop time in each rep you do?
I ask all this because at The Zone we do have such a precise, “intelligent” system that takes care of all the above and more. It’s called Fitlinxx. Oh, and by the way to achieve all this we do not need to ensure that you have a “personal trainer” constantly standing by your side, being more of an assistant rather than a professional and scientific fitness instructor.
And, if the above sounds somewhat strongly worded…well that’s the way I feel about it. Because I do feel the term ‘personal training’ is far too over-used, and most times definitely not in the right context!
“I love my Pilates workouts, they are so good and effective and I really don’t think I need to do any other exercise. Just doing Pilates is enough.”
- Hey, I love Pilates too; but that doesn’t mean I can get away with doing only that the entire week and still expect to achieve all my fitness goals!
Pilates is an excellent exercise system for a whole range of reasons but building cardiovascular strength and efficiency, and weight-loss are not amongst its main benefits. Pilates can take care of your toning, strength and flexibility needs but to cover the cardiovascular component of your workout plan you need to get in some cardio exercise.
“This is such a wonderful place to come to and workout, but why do you have all these rules for gym etiquette and membership plans?”
- Well the reason you find The Zone a wonderful studio that gives you your private and personal space to workout and enjoy is because of that very reason!
It’s those guidelines that do ensure you will not turn around to find someone breathing down your back, trying to edge you off that strength machine or someone jostling to get past you to get on the treadmill.
Talking about treadmills…..you’re requested to carry in your workout shoes separately because if you are going to get on to the treadmill wearing shoes you walked in with; you’re going to get a lot of dirt getting under the belt and also into the motor of the machine leading to unnecessary breakdowns. And lets face it we want to workout in a clean environment not one that’s got dirt and whatever else off the road all over the gym floor. Oh and by the way coming in a car doesn’t mean your shoes are clean!?
And if we ask for mobile phones to be kept off the gym floor it’s so that you and others are not subjected to constant intrusive rings and incessant chatter when you are working out. In any case, when you come to the studio isn’t that meant to be your time-out, just for you, to de-stress and energize yourself?
Sunday, February 3, 2008
The Core of the Matter
“I want to strengthen my core” is a phrase heard often nowadays. While ‘Core Strength’ has recently become quite the buzzword with fitness enthusiasts, dancers and athletes have long known the advantages of having a strong torso. The importance of core strength stems from the fact that it leads to good health and also forms a crucial component of most sporting activities. Core stability implies good posture, a flat abdominal region and a strong healthy back. For any sportsperson and athlete it means having the strength and control that allows them to perform their sport to the best of their abilities.
What constitutes the core?
Very often the ‘core’ is assumed to mean only the abdominal region in one’s body. The core or the centre of the body is actually made up of the muscles of the back, abdominals and thighs, which stabilize the spine, pelvis and shoulder girdle. All our movements originate from our torso or the core region, whether we are sitting, standing, bending, picking up things or exercising. So it stands to reason that the core is the center of power in our bodies and the stronger we are in this area the easier our daily activities and lives will be.
Why core stability?
The goal of core stability is to maintain a solid foundation and transfer energy from the center of the body out to the limbs. A strong core distributes the stresses of weight-bearing and protects the back. Strengthening the core allows for optimal body alignment for any movement and action that you are engaged in (walking, exercising, sitting), which in turn ensures lesser fatigue as a result of better posture and form.
However, our current lifestyles, be it our stressful work schedules or sedentary lives filled with modern conveniences, have resulted in weakened muscle and joint systems due to lack of use and exercise. This reduced core stability has lead to problems relating to poor posture and a weak spine. How often do you feel your neck and shoulder muscles tightening up after a few hours of working on your computer? Or if your work involves a lot of travel, do you feel your back tight and stiff or constantly aching?
Strengthening the core
Unlike weight-training exercises that tend to work muscles in isolation, core strengthening involves focusing on stability exercises that work the torso as a unit. This means working the deep muscles of the entire torso at the same time, using multi-joint coordinated movements.
On the gym floor, resistance or strength machines, stability balls, wobble boards and mat exercises can be used to strengthen your core. Besides gym workouts, Pilates, Yoga and Tai Chi are very effective workouts for building core strength. Pilates has gained tremendous popularity because of its focus on the core, also referred to as the body’s “powerhouse”. Pilates aims at bringing the body back into balance and improving your posture, using highly controlled, coordinated movements that work on muscle toning and flexibility at the same time.
As core training involves multi-joint movements that require stability; to ensure proper form and effectiveness, while minimizing risk of injury, they should be done under the guidance of trained professionals.
Core Training Benefits
- Improved performance in sports. Good balance and overall muscular strength are required in most sports, such as swimming, golf, tennis, mountain-biking, football, running, and gymnastics. All powerful movements originate from the center of the body out to the extremities. This makes core stability a key component of sports training as it leads to better and stronger balance, and greater control over movements, along with correct posture and alignment.
- Reduction in the risk of injuries from engaging in daily living activities, exercising or in sporting activities.
- Increased functional fitness and better postural balance that translates into daily life activities.
- Interesting workouts that cross-train and challenge you in new and different ways.
Our core is what makes it possible for us to stand upright and helps control movement, transfer energy, and shift body weight, while allowing us to move in any direction. A strong core keeps our body stable and balanced. All very good reasons for getting to the core of the matter.
What constitutes the core?
Very often the ‘core’ is assumed to mean only the abdominal region in one’s body. The core or the centre of the body is actually made up of the muscles of the back, abdominals and thighs, which stabilize the spine, pelvis and shoulder girdle. All our movements originate from our torso or the core region, whether we are sitting, standing, bending, picking up things or exercising. So it stands to reason that the core is the center of power in our bodies and the stronger we are in this area the easier our daily activities and lives will be.
Why core stability?
The goal of core stability is to maintain a solid foundation and transfer energy from the center of the body out to the limbs. A strong core distributes the stresses of weight-bearing and protects the back. Strengthening the core allows for optimal body alignment for any movement and action that you are engaged in (walking, exercising, sitting), which in turn ensures lesser fatigue as a result of better posture and form.
However, our current lifestyles, be it our stressful work schedules or sedentary lives filled with modern conveniences, have resulted in weakened muscle and joint systems due to lack of use and exercise. This reduced core stability has lead to problems relating to poor posture and a weak spine. How often do you feel your neck and shoulder muscles tightening up after a few hours of working on your computer? Or if your work involves a lot of travel, do you feel your back tight and stiff or constantly aching?
Strengthening the core
Unlike weight-training exercises that tend to work muscles in isolation, core strengthening involves focusing on stability exercises that work the torso as a unit. This means working the deep muscles of the entire torso at the same time, using multi-joint coordinated movements.
On the gym floor, resistance or strength machines, stability balls, wobble boards and mat exercises can be used to strengthen your core. Besides gym workouts, Pilates, Yoga and Tai Chi are very effective workouts for building core strength. Pilates has gained tremendous popularity because of its focus on the core, also referred to as the body’s “powerhouse”. Pilates aims at bringing the body back into balance and improving your posture, using highly controlled, coordinated movements that work on muscle toning and flexibility at the same time.
As core training involves multi-joint movements that require stability; to ensure proper form and effectiveness, while minimizing risk of injury, they should be done under the guidance of trained professionals.
Core Training Benefits
- Improved performance in sports. Good balance and overall muscular strength are required in most sports, such as swimming, golf, tennis, mountain-biking, football, running, and gymnastics. All powerful movements originate from the center of the body out to the extremities. This makes core stability a key component of sports training as it leads to better and stronger balance, and greater control over movements, along with correct posture and alignment.
- Reduction in the risk of injuries from engaging in daily living activities, exercising or in sporting activities.
- Increased functional fitness and better postural balance that translates into daily life activities.
- Interesting workouts that cross-train and challenge you in new and different ways.
Our core is what makes it possible for us to stand upright and helps control movement, transfer energy, and shift body weight, while allowing us to move in any direction. A strong core keeps our body stable and balanced. All very good reasons for getting to the core of the matter.
Thursday, January 24, 2008
You Say, I Say……
Here starts my take on people-speak; looking at the same thing from what the fitness enthusiast has to say and what I, as the professional am trying to say!
As a fitness instructor and motivator I’m always on the side of my clients, understanding their needs, limitations and habits; so as to ensure they meet their goals, stay motivated, work hard and enjoy the entire experience. Now let me qualify that statement, I think I’m always on their side, speaking on the same wavelength until…..
Post-New Year, client walks in, “Anjali, I’ve put on two kilos in the last couple of months, all the exercise I’m doing is not working!”
- Sure enough the scales are showing an increase in weight in the last couple of months. Strange? Not really. A closer look at the individual’s number of workouts in the same period show a very low record (totaling about three weeks in two months). Now that does not qualify as a lot of exercising.
Onto another key question, “how have the eating habits been?” The emphasis in the last few months for most of us has been on festivals, parties and indulgences. Plus the fact that, it being winter-time, eating habits anyway tend to go somewhat off track.
I get a yes to all of the above. So I ask, “How can you expect to not have put on any weight? Given that the last couple of months you have lowered your exercise levels drastically, and to top that your eating habits have not been as healthy as they usually are.”
The above is not a one-off conversation that I go through. Losing or maintaining weight is actually just based on a simple logic; that we consume a certain number of calories daily and burn a certain number through exercise and varied activities through the day. So, if there is a deviation from your regular routine for either of the two factors naturally there will be consequences. In the above situation, once the individual goes back to their regular routine of exercise and healthy eating the weight will again start to drop. But it will not happen overnight. Remember, it’s so easy to put it on, but takes much more time and effort to lose it.
Be realistic. Be aware. Of what your actions really are.
“My eating habits are all very good. I don’t eat any of the unhealthy stuff; my portions are also very controlled. And I’m exercising, so why am I not losing weight?”
- This sentence will be delivered to me in the most sincere, earnest manner. It’s actually quite interesting how differently individuals define ‘reasonable eating habits’. For example-
“I only eat three meals a day and nothing else in-between.”
“I skip breakfast” or “I don’t even have dinner.”
“I have cut down on my chocolates – I only have one piece every day.”
“I exercise so it’s okay for me to indulge in pizzas, burgers and ice creams.”
“I eat really small portions; typically my lunch and dinner consist of only rice, a curry, a vegetable, 2 chappatis, curd, salad and just a little dessert.”
“I eat healthily all week, its just the weekends that I like to go out and then I find it difficult to control myself”
Do you know that just one weekend of eating out and binging can undo your entire week’s workouts and have the scale going up by 1 to 2 kilos? And no, just because you are exercising does not mean you can consume any amount of fried, processed and sugary food-stuffs. Yeah, I know life’s tough! And the other statements that I listed above, well there is so much that’s wrong in them that I shall leave discussing healthy eating habits for another time.
Clearly define a reasonable standard. With the help of a professional.
As a fitness instructor and motivator I’m always on the side of my clients, understanding their needs, limitations and habits; so as to ensure they meet their goals, stay motivated, work hard and enjoy the entire experience. Now let me qualify that statement, I think I’m always on their side, speaking on the same wavelength until…..
Post-New Year, client walks in, “Anjali, I’ve put on two kilos in the last couple of months, all the exercise I’m doing is not working!”
- Sure enough the scales are showing an increase in weight in the last couple of months. Strange? Not really. A closer look at the individual’s number of workouts in the same period show a very low record (totaling about three weeks in two months). Now that does not qualify as a lot of exercising.
Onto another key question, “how have the eating habits been?” The emphasis in the last few months for most of us has been on festivals, parties and indulgences. Plus the fact that, it being winter-time, eating habits anyway tend to go somewhat off track.
I get a yes to all of the above. So I ask, “How can you expect to not have put on any weight? Given that the last couple of months you have lowered your exercise levels drastically, and to top that your eating habits have not been as healthy as they usually are.”
The above is not a one-off conversation that I go through. Losing or maintaining weight is actually just based on a simple logic; that we consume a certain number of calories daily and burn a certain number through exercise and varied activities through the day. So, if there is a deviation from your regular routine for either of the two factors naturally there will be consequences. In the above situation, once the individual goes back to their regular routine of exercise and healthy eating the weight will again start to drop. But it will not happen overnight. Remember, it’s so easy to put it on, but takes much more time and effort to lose it.
Be realistic. Be aware. Of what your actions really are.
“My eating habits are all very good. I don’t eat any of the unhealthy stuff; my portions are also very controlled. And I’m exercising, so why am I not losing weight?”
- This sentence will be delivered to me in the most sincere, earnest manner. It’s actually quite interesting how differently individuals define ‘reasonable eating habits’. For example-
“I only eat three meals a day and nothing else in-between.”
“I skip breakfast” or “I don’t even have dinner.”
“I have cut down on my chocolates – I only have one piece every day.”
“I exercise so it’s okay for me to indulge in pizzas, burgers and ice creams.”
“I eat really small portions; typically my lunch and dinner consist of only rice, a curry, a vegetable, 2 chappatis, curd, salad and just a little dessert.”
“I eat healthily all week, its just the weekends that I like to go out and then I find it difficult to control myself”
Do you know that just one weekend of eating out and binging can undo your entire week’s workouts and have the scale going up by 1 to 2 kilos? And no, just because you are exercising does not mean you can consume any amount of fried, processed and sugary food-stuffs. Yeah, I know life’s tough! And the other statements that I listed above, well there is so much that’s wrong in them that I shall leave discussing healthy eating habits for another time.
Clearly define a reasonable standard. With the help of a professional.
Monday, January 14, 2008
About Group Exercise & 58 Year Olds
My first love in the world of indoor fitness activities was group exercise classes. The energy, the music, the enthusiasm of a group of people working out together just got me. Nearly twenty years later it still does, each and every time I enter the room to take a class I feel that anticipatory high of the synergy of movement and energy that is going to follow.
Group classes provide a unique fitness opportunity in a motivational group environment filled with camaraderie, energy and fun. It’s where you can find a group of people exercising together, encouraging one another and building a rapport; with a great deal of support and motivation being generated. The kind that finds you pushing yourself to go in for a work-out even on that cold dreary morning or a lazy day.
Some of my best moments have been those where the class masters something challenging (or gets some crazy moves that I put together), surprising me by out-performing what was demanded from them. Almost like a counter-challenge of “what’s next huh?” That attitude, enthusiasm and spirit constantly has me looking for newer (my class participants would say “meaner”) ways to keep them challenged and pushing harder; to achieve better and higher standards of fitness. Mind you, its not just all hard work only…there’s the occasional game of tag where you have a group of adults just letting go and chasing one another with gleeful abandon or the times when, with disbelief all over their faces, I have them trying out (very gamely, I must add) Shakira-style hip shaking moves, all in the name of an aerobic class!
Getting them to discover potential they themselves didn’t know existed and seeing them leave feeling satisfied with that sense of achievement is another great driving force for me. But above all, one of the greatest motivators for me is when I have someone like Surjeet Kaur using my group classes as her testing ground, to push herself beyond her perceived limits. In fact she’s got, not only herself but, every other person in that room challenging themselves to go that much further. What makes Surjeet special? Just that she is 58 years old, a doctor, homemaker, grandmother and a fitness enthusiast. She’s the one I put forth as an example to much younger individuals complaining of lack of time or energy. Despite her fairly busy day Surjeet can be seen working out an average of five days a week and she does the whole shebang – gym, group classes, yoga and pilates! I don’t know how many women and men she has inspired into putting in another set of push-ups or squats on the smith machine. Then a couple of years ago she had to undergo knee surgery due to a bad fall when on holiday. And that did nothing to slow her down; there she was in my step class within four months, with her characteristic enthusiasm and energy, ready for more. It’s all about her self-belief. It’s now a common refrain amongst the 20-30 year olds – “I want to be like Surjeet when I’m 50!”
Challenges, are the underlying theme of my group classes – to one’s body (fitness and athletic abilities), and to one’s mind (commitment and focus). My premise for my classes has been to always go beyond the stereotype, to innovate, inspire, challenge. However, I confess that this kind of commitment and enthusiasm has led me to occasionally get mad when I’m not met with a reciprocal effort. Most times this leads to the group responding with renewed energy for a better effort; just to shut me up. But then I’ve also had the odd walk-out of individuals with a bruised ego or indignant anger!
At the end of the day (and many, many years) what I do know is that I enjoy my work. Not only because I love what I do, but also because when I look at those highly energized, strong, committed individuals ready to challenge themselves along with me for the next sixty minutes, I know it’s working!
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