Martial arts

                                                      Blog By: Aishwarya Ghumekar

Indian martial arts refers to the fighting systems of the Indian subcontinent in South Asia. This includes what are now India, Pakistan, Bangladesh, and sometimes Sri Lanka and Nepal. Although South Asian martial arts is occasionally preferred for neutrality, the fighting styles of all the aforementioned countries are generally accepted as “Indian” due to shared history and culture.

A variety of terms are used for the English phrases “Indian martial arts” or “South Asian martial arts”, usually deriving from Sanskrit or Dravidian sources. While they may seem to imply specific disciplines (e.g. archery, armed combat), by Classical times they were used generically for all fighting systems.

Among the most common terms today, śastra-vidyā, is a compound of the words śastra (weapon) and vidyā (knowledge). Dhanurveda derives from the words for bow (dhanushya) and knowledge (veda), the “science of archery” in Puranic literature, later applied to martial arts in general. The Vishnu Purana text describes dhanuveda as one of the traditional eighteen branches of “applied knowledge” or upaveda, along with shastrashastra or military science. A later term, yuddha kalā, comes from the words yuddha meaning fight or combat and kalā meaning art or skill. The related term śastra kalā (lit. weapon art) usually refers specifically to armed disciplines. Another term, yuddha-vidyā or “combat knowledge”, refers to the skills used on the battlefield, encompassing not only actual fighting but also battle formations and strategy.



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Exercise and asthama

                                        Blog By: Aishwarya Ghumekar

Is It Safe to Exercise if I Have Asthma?

One of the goals of asthma treatment is to help you maintain a normal and healthy lifestyle, which includes exercise and other physical activities. Taking your asthma medications as prescribed, avoiding triggers, and monitoring your symptoms and lung function will help you achieve this goal.

If asthma symptoms prevent you from participating fully in activities, talk to your asthma doctor. A small change in your asthma action plan may be all that is needed to provide asthma relief during exercise or activity.

What Types of Exercise Are Best for People With Asthma?

Activities that involve short, intermittent periods of exertion, such as volleyball, gymnastics, baseball, and wrestling, are generally well tolerated by people with symptoms of asthma.

Activities that involve long periods of exertion, such as soccer, distance running, basketball, and field hockey, may be less well tolerated. Also, cold-weather sports, such as ice hockey, cross-country skiing, and ice-skating, may pose challenges. However, many people with asthma are able to participate fully in these activities.

Swimming, which is a strong endurance sport, is generally well tolerated by many people with asthma, because it is usually performed while breathing warm, moist air. It is also an excellent activity for maintaining physical fitness.

Other beneficial activities for people with asthma may include both outdoor and indoor biking, aerobics, walking, and running on a treadmill.


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Exercise for osteoporosis

                                                 Blog By: Aishwarya Ghumekar

One of the best ways to strengthen your bones and prevent osteoporosis is by getting regular exercise. Even if you already have osteoporosis, exercising can help maintain the bone mass you have.

Why do health experts recommend exercise for osteoporosis? When you exercise, you don’t just build muscle and endurance. You also build and maintain the amount and thickness of your bones. You may hear health professionals call this “bone mass and density.”

Three types of exercise for osteoporosis are:

Weight-bearing
Resistance
Flexibility

All three types of exercise for osteoporosis are needed to build healthy bones.
Weight-bearing Exercise for Osteoporosis

Weight-bearing means your feet and legs support your body’s weight. A few examples of weight-bearing exercise for osteoporosis are:

– Walking

– Hiking

– Dancing

– Stair climbing

Sports like bicycling and swimming are great for your heart and lungs. However, these are not weight-bearing exercise for osteoporosis. That’s because you are being held up by something other than your feet and legs, such as the bicycle or the water.

Walking as little as three to five miles a week can help build your bone health. For general health, most experts recommend that everyone get at least half an hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better.
Resistance Exercise for Osteoporosis

Resistance means you’re working against the weight of another object.Resistance helps with osteoporosis because it strengthens muscle and builds bone. Studies have shown that resistance exercise increases bone density and reduces the risk of fractures.

Resistance exercise for osteoporosis includes:

Free weights or weight machines at home or in the gym
Resistance tubing that comes in a variety of strengths
Water exercises — any movement done in the water makes your muscles work harder.


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Common workout mistakes

                                                Blog By: Aishwarya Ghumekar

You’ve finally made the commitment to exercise. But if you aren’t exercising correctly, you could be doing your body more harm than good. And according to the American Council on Exercise (ACE), there are some top fitness mistakes that people – regardless of age or physical ability – tend to make repeatedly. Each one can cause stress and injury to the body. To get the most from your fitness program and keep your joints strong and injury-free, be sure to avoid these exercise mistakes.

The mistake: You skip the warm-up. It’s important for raising body temperature and increasing blood flow to loosen the muscles. When you don’t properly warm up, you risk injury and stiffer joints the day after, says Jessie Jones, PhD, professor of kinesiology and health promotion, California State University-Fullerton. A simple warm-up: March in place for five minutes.

The mistake: You never stretch. Stretching gives muscles a full range of motion. “Flexibility is key in preparing for aerobic activity, particularly when dealing with joint stiffness,” says Cedric Bryant, chief science officer for ACE. The best stretch? Hamstring stretches. “When a hamstring is tight, it can cause misalignment in the pelvis and knees,” Bryant says.

The mistake: You forget to cool down. A proper cool-down, which includes deep breathing and long stretches, will get your heart rate, breathing and blood pressure safely back to normal while improving flexibility.

The mistake: You head straight for the heaviest dumbbells. Weight training increases energy and stamina, but be careful not to overdo it. “Lifting too much too soon is just going to damage the tissue,” Jones says. When weight training, you should feel fatigue by the 12th or 15th repetion


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Exercise and Osteoarthritis

                                           Blog By: Aishwarya Ghumekar

While you may worry that exercising with osteoarthritis could harm your joints and cause more pain, research shows that people can and should exercise when they have osteoarthritis. In fact, exercise is considered the most effective non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.

What Exercises Work Best for Osteoarthritis?

Each of the following types of exercises plays a role in maintaining and improving the ability to move and function:

Range of motion or flexibility exercises. Range of motion refers to the ability to move your joints through the full motion they were designed to achieve. These exercises include gentle stretching and movements that take joints through their full span. Doing these exercises regularly can help maintain and improve the flexibility in the joints.

Aerobic/endurance exercise. These exercises strengthen the heart and make the lungs more efficient. This conditioning also reduces fatigue and builds stamina. Aerobic exercise also helps control weight by increasing the amount of calories the body uses. Aerobic exercises include walking, jogging, bicycling, swimming or using the elliptical machine.

Strengthening exercises. These exercises help maintain and improve muscle strength. Strong muscles can support and protect joints that are affected by arthritis.

Two types of exercise are particularly good for most people with osteoarthritis.

Walking. It is (usually) free, it is easy on the joints and it comes with a host of benefits. One major plus is that it improves circulation – and wards off heart disease, lowers blood pressure and, as an aerobic exercise, strengthens the heart.  It also lowers the risk of fractures (by stopping or slowing down the loss of bone mass) and tones muscles that support joints.

Aquatic (water) exercises. These are particularly helpful for people just beginning to exercise as well as those who are overweight. Aquatic exercises do not involve swimming, rather they are performed while standing in about shoulder-height water. The water helps relieve the pressure of your body’s weight on the affected joints (hips and knees in particular), while providing resistance for your muscles to get stronger. Regular aquatic exercise can help relieve pain and improve daily function in people with hip and knee OA.


 

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WEIGHT LOSS- Experience the feeling of satiety once

Blog By: Jyoti Hassanandani

 

Do this experiment once. Do it conscientiously as it will help you control portion size later. I am presuming you are someone who wishes to lose weight and has not already cut the portion size.

So anytime you are hungry take whatever quantity of food you eat habitually on your plate. Don’t cheat. Put exactly what you eat at a time. Put everything even the second or third serving you usually have, get that on the plate.

Get another plate and serve yourself half of what you have put on first plate. That’s it. Keep the other half back. Eat this much portion as your meal. Don’t cheat you just have to do it once. Start watching yourself after having your food.

You will experience this :

1 – Because of hunger, after you have eaten half you will have a compelling desire to eat the other half. A very strong desire because you were in a ravenous state of mind and you ate your food quickly. You think that’s what you have been eating and you need that much amount of food to satisfy your hunger. Don’t eat the other half. Don’t give up. You just have to do it once.

2 – After a while you will start feeling satisfied and the desire to eat more will disappear. You will lose interest even in satisfying your taste buds more because the underlying reason for eating, that is hunger has been taken care of.

3 – After some more time you will feel completely full and there is no way you can have more food at this time.

Why this happened? You eat a lot more than what you ate now so why u felt satisfied after some time? It is because it takes time for brain to signal satiety. Because we eat our food quickly without caring for brain to signal when we are full, we keep on eating. Our body doesn’t need the amount of food we usually feed it on. We think that we are eating to satisfy hunger but we never care for how much body needs at a time. This is the reason why we gain weight. The extra food we are eating gets stored as fat.. We eat it because the hunger or taste overpowers our senses. It takes sometime to hear body’s signal that it has been fed adequately. It also takes time for taste buds to feel satisfaction.

This doesn’t mean you have to eat exactly half of what you usually eat. This means be aware of how much you are eating and know your threshold. So work on knowing how much your body needs at a time and stop eating at a point. Never cross threshold because beyond that you lose control.

Food is not bad it’s the time you eat it and the quantity you eat that is dis balancing everything.

It’s very important to cut extra calories from your diet to lose weight. So:

1 – Stop over eating just because the taste or hunger overpowers you. Give yourself time to experience that feeling of satisfaction.

2- Stop believing that left over should not go waste so you should eat it. It’s better off in a dustbin than u eating it as a ritual.

3 – Understand that we don’t need same amount of food every time. Intake also depends on activity level at a particular time, time of the day and several other factors. So watch for body to signal always. Don’t let hunger or taste overpower you. Practice control.


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Pranayam

                                                 Blog By: Aishwarya Ghumekar

Pranayam means control of pran or vital force. According to the sage Patanjali it means controlled breathing which includes deep inhaling, exhaling and retention of breath. Pranayam occupies a central position in the Indian yogic system; it is said that liberation of soul is achieved through proper Pranayam and meditation.

Modern medical science has shown unequivocally that Pranayam has benefits for both mind and body. However the exact mechanism of how it works remains a mystery. Recent research has shown that nanoparticles (particle size of 10-30 nanometers which are almost 10-20 times smaller than those emitted in cigarette smoke), can directly reach the brain through nose breathing and bypass the blood-brain-barrier (BBB). This process may throw some light on how Pranayam affects the mind and body.

Medical researchers discovered for the first time in 1941 that small amounts of fine particles that were inhaled through the nose could be lodged in the brain by breaching the BBB. However this field of research remained dormant until the 1990s when scientists, alarmed by rising environmental pollution, revisited the early research and started discovering the harmful effects of toxin invasion of brain through breathing.


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Suryanamaskar

                                                  Blog By: Aishwarya Ghumekar

If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.

Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.

Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation, followed by other yoga poses and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.


 

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Health coaching

me

Blog By: Aishwarya Ghumekar

Health coaching, also referred to as wellness coaching, is a process that facilitates healthy, sustainable behavior change by challenging a client to develop their inner wisdom, identify their values, and transform their goals into action. Health coaching draws on the principles from positive psychology and appreciative inquiry, and the practices of motivational interviewing and goal setting. The terms “health coaching” and “wellness coaching” are used interchangeably.

The process begins with engagement. Engagement and building trust with the client is established by building rapport. Many factors are included in this process. Essential traits to building rapport include: genuineness, eye contact, good energy, warmth, good quality of voice, a feeling of connectedness, being comfortable and relaxed in the exchange, mindful listening, being supportive and positive body language and physical gestures. Rapport is fundamental not only in the initial coaching session, but also in each coaching session thereafter. Although rapport is important, a coach may want to avoid becoming too close with client. Becoming too close to a client can create a barrier for a successful coaching process by being too emotionally attached, having a personal agenda and falling into assumptions based on personal relationships or experience.

A wellness vision is a creative statement by the client that reveals his/her highest potential and can include physical, emotional, social, spiritual and financial realms of their life. A new life vision empowers one to see new possibilities along with a specific and clear direction. It allows a client to activate their imagination and then think, feel, speak and ultimately see the manifestation of their highest potential. A wellness vision is a tool a health coach uses to help the client move to new levels of wellbeing by connecting the client to their own truth and wisdom that is held within.


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