OPTIMISE YOUR HEALTH SPIRIT, ITS ALIVE IN YOU.

Artical By : Jyoti Kamaal (Wellness lifestylist)

As I Open my eyes and think of the day with positive and bright outlook, there is one thing I’m very happy to be incompetent of – to let my day go by without – A good fitness hour. You can choose to make it easy or hard, challenging or simple, just give it your best.  Whatever you do, fitness will pump up your spirits. For me, fitness is not only my energy tycoon, but it strikes down all the negativity, bashes the boredom, enthuses the life in me.


When I exercise, I see it opening endless options, of what you can do, when fitness is your passion, I believe in our minds, we are sure we want to be fit and maintain our lifestyle
None of us are helpless
Life is around thoughts first and action later
No isolation can restrict thoughts so action is equally possible Take support to become strong
How does that sound now!!

So, say it’s a bright day, life has many options within limitations toss them all off.

I’m a big fan of stepping my foot in a new place and decide my workout module that is permissible and certainly organic.

No need to fear if it’s a terrace, in the lockdown, you are safe as it’s in  the  house. If you are careful, you are not exposed to strange entrants. It’s sanitized and it’s not a threat from the fear of any virus.
Advice no. 1 – Be careful when you see a video with outdoor workouts, don’t blindly experiment until you are sure.  One good thing should not be a vice for the other.

Never enough is enough, I’m never bored and I have an enthusiastic feeling every time I start my fitness.
Advice no.2 – Remember a thumb rule in exercise-  Learn your body, mind and soul

I don’t think any kind of fitness is impossible, just make sure you are safe and exercising CORRECTLY

Additions, variations and new elements  in exercise, can lead you to dynamism and optimisation to a stable and motivated fitness practice.

When I find a new fitness accessory, like an elastic band, or exercise ball, I try this to test my body and create my own strengthening, conditioning and energizing fitness steps.
I’m a big one on multiple impact steps
I feel if with one step I can affect my arms, back fat and lower back, then why not try this one

The way I love to do workout is creatively use my accessories and instinct.
I love to make the impact in multiple areas.
Most importantly I don’t lose my focus on my breathing.

Advice no. 3 – So go with a flow of a body educational pattern. Learn the breathing as you start and close one step.

To take the help not to lose your strength but to be stronger.

So come and do some fitness along with me.
FITNESS is not to run away it’s to embrace.

In this virtual exercise if you can function with a personal trainer and choose your flexible time and day that is your blessing in era.

 Join and have a majestic healthy life.

Balance Diet

Article By : Dabsona Pal

What is a Balanced Diet

A balanced diet is which gives our body complete nutrition for functioning properly from inside and also from outside

Macro Calculation

Before calculating macro we have to calculate the total daily energy expenditure (TDEE) of the client

Let’s understand with an example

Suppose client’s TDEE is 2200 can and goal is to lose fat, in that case, we should go in deficit ( in starting 20% deficit is enough, long deficit also cause muscle loss, metabolism slow down, weakness, etc)

Let’s assume we will give that client 1600 calorie

PROTEIN

Then according to his lifestyle if he is already on a moderate protein-rich food diet then now recommended protein intake for him is based on his activity level

  • If he is less active then bodyweight*1.2-1.5 is ok to start we can increase with progress and time
  • If he is active then bodyweight*1.8-2.2 is optimal for max muscle hypertrophy

Now Fat and Carbs

Good fat is an essential part of diet after calculating protein-calorie rest calorie we will divide in fat and carbs in fat lose classes little fewer carbs with a complex form of carbs effect more

End of the days if we are on a deficit and protein is on point we will lose fat.

Besides protein, carbs, fat fiber is very essential nutrients which help improve digestion, reduce appetite helps us feel full for long

A healthy fiber requirement always 25-35gm/Day

End of the day besides macronutrients micronutrients requirement should be full filled

Use of Macro Nutrients

Protein –

Always best protein source is a complete protein source like whey, meat, fish, eggs, some dairy product,

Soya, tofu is a good source of protein especially for vegan we can also use combined protein like peas and different grains combination, bread and peanut butter, rich and rajma, etc

Protein digestibility is also a factor fast digest protein gives some percentage fast result like whey protein those are best to take after work out

Fat –

Healthy fat has lots of benefits like cardiovascular health, proper hormonal functioning, absorb fat-soluble vitamins, etc

In fat always we have to balance between unsaturated ratio and saturated ratio based on that

Some best sources are- Olive oil, coconut oil, ghee, butter(more saturated), avocado, different nuts, etc

Carbs –

Slow digest gives us energy slowly and fast digest carbs give us energy fast

It is good to take some fast absorb carbs in a pre-workout meal to boost the work out performance,  rest day we can take more complex carbs

Some examples are-

  • Simple-banana, liquid drinks, fruits, corn flex, etc
  • Complex-brown rice, brown bread, oats, etc

Fiber –

Always a good source of dietary fiber is green vegetables like kale, broccoli, lettuce, spinach, cabbage,e etc

If someone has a problem in vegetables they can supplement it’s also in other food contains some fiber

Water –

A healthy intake of water always need to maintain the hydration level

Online Training Fees :
Rs 1000 online training
Rs 2000/12 sessions online live training

Managing Proximal Hamstring Tendinopathy through Running Analysis

Article By : Auptimo (Systems for Gait & motion analysis)

To understand the correlation between running biomechanics and Proximal Hamstring tendinopathy, its important to consider the cause of compression on the proximal hamstring tendon against the ischial tuberosity. 

You guessed it, hip flexion.  The greater the hip flexion angle, the greater the compression of the underlying hamstring tendon against the ischial tuberosity as it curves around the inferior portion.  This is likely one of the primary reasons patients complain about sitting and deep squatting.

BIOMECHANICAL FAULTS THAT LEAD TO PROXIMAL HAMSTRING TENDINOPATHY

OVERSTRIDING

The moment of foot strike (initial contact) in a gait cycle is commonly associated with maximum hip flexion. Now, imagine a case of an amateur runner looking to increase his running performance through an increase in stride length. Such amateur runners tend to achieve this goal through excessive hip flexion & increased knee extension at foot strike. 

From a performance point of view, this might be good as it is gives that extra distance to increase the stride length. However, this puts excessive stress on the hamstring, leading to PHT.

Overstriding

CORRECTIONS: Typical overstriders hugely benefit from cadence retraining, a method that promotes shorter and faster steps instead of longer steps.

This ensures the same performance and reduces the excessive load on hamstring.

Refer to this link by Stanford Health for some drills. 

EXCESSIVE FORWARD TRUNK LEAN

Forward Trunk Lean

A small degree of forward trunk lean may place the lower spine in a more neutral position and reduced the tendency of overstriding. However, an excessive forward lean accompanied by an anterior pelvic tilt (tilting forward) can increase the provocative load on the tendon.

SOLUTIONS: Verbal or mirror-based visual feedback to reduced excessive trunk lean.

MANAGEMENT OF PROXIMAL HAMSTRING TENDINOPATHY

The underlying principle to heal a tendinopathy is to progressively load it. Loading it too much too soon can be counterproductive. On the otherhand, very little loading may lead to slow or potentially insignificant progress.

The guideline published by Tom Goom (2016) presents a systematic approach to solve this problem.

Phase I: Isometrics

Phase II: Isotonics in low hip flexion angles

Phase III: Isotonics in high hip flexion angles

Phase IV: Plyometrics and Running

For non-athletic patients, the intervention can be limited to the first 3 phases only. However, focussing on all 4 phases is essential in case of professional athletes. A running analysis is also essential to understand if a biomechanical fault like overstriding or forward trunk lean is the underlying cause of the issue. Any running gait analysis software like GaitON can be used to do a comprehensive running analysis of the runner. All you need is the software and the slow motion video feature of your mobile phone to start.

REFERENCES

  1. THE SOLUTION TO PROXIMAL HAMSTRING TENDINOPATHY, Ari Kaplan,  Available at: https://www.physiospot.com/opinion/the-solution-to-proximal-hamstring-tendinopathy/
  2. Goom TSH, Malliaras P, Reiman MP, Purdam CR. Proximal hamstring tendinopathy:  clinical aspects of assessment and mangement.  J Orthop sports Phys Ther.  2016;45(6):483-493.

Joyful Food & Fitness Mantras–For the Super Busy Indian Mom !

Article By: Harsha Nagi

Are you a Super Busy Indian Mom?
Do you love food, and the very thought of following a diet makes you run miles away from fitness websites and blogs?
Are you that Mom who is very conscious of inculcating healthy habits in your family?
Are you the busy mom who knows and believes that staying fit and functional is the key to an active lifestyle?
Are you that mom who is always going the mile to squeeze in a short workout.

If you answered YES to any of the above , then you should definitely READ ON !

This introductory post will give you a bird’s eye view to my journey and also my larger purpose with this page and the future endeavors I have visualized.

I am Harsha Nagi, Co-Founder of a creative experiential learning company called Tinkr Learning ( http://www.tinkrlearning.com), which me and my husband are very passionately engrossed in since 2015. I am also passionate fitness enthusiast, ACE Certified Personal Trainer, who strives to share her fitness journey with a lot of people around via her personal and group training sessions. I am also a Mother to two darling daughters ( aged 7 and 4) who never leave any stone unturned to add more LOVE and DRAMA to my day with their naughty yet adorable ways J.

I am truly passionate about Mindfulness, which is a balanced concoction of Joyful FOOD and FITNESS , and Yeah, thats going to be the focus of this page and of everything I write and share about J. I have undergone a huge physical and mental transformation in the last few years of my life, and have been sharing my story around personally with the people I train as part of my role as a fitness coach, and also my friends and family,
With some constant nudge from the people I love the most, starting today, I have decided to share more about this journey online, virtually with many more people with the glimmer of hope that I can help more and more people in their arduous journeys to being more mindful J
Through my page, I aspire to open up a world of possibilities for people in terms of eating more healthy, and staying active and FIT without much disruption in their daily routines, because that’s where I feel the basic struggles START AND END. We all lead hugely multitasked lives, with work, life and more forming a intricate puzzle, and it is so important to fine tune a way of life which involves joyful food and fitness , without making too many pinchy dents in that beautiful myriad of life we have woven for ourselves.

I love love love FOOD, and have a very healthy relationship with it, with a deep interest in creative cooking and baking, sharing super healthy yet tasty food to my family and friends, Over the years of experimenting, I  have curated a collection of some Awesome mantras  and recipes which make my food smart, simple, tasty and WHOLESOME. I strongly believe in being able to enjoy everything albeit in portions.

I strongly believe that Life is a collection of memories, Each Day giving us a choice to make these memories beautiful, wholesome and fit. So yeah, lets get back to my story.
38 and not counting ,for most of my life, about 32 years, I have struggled with weight and image issues. Its in the last 6 plus years that I have truly learnt the meaning of eating wholesome and the magic of fitness which can be practical yet fun :)!
And boy, what a journey it has been. Truly transformational and rewarding. I shed 27 kgs in the year 2013, using a balanced approach of clean eating and working out 5-6 days a week ( working out became fun because of the group fitness classes @www.femmefitness.in).
 I talked about this journey at length in my first blog in 2014.( http://harshanagi17.blogspot.com/2014/10/a-victory-over-self.html)

So much was the mental impact of this transformation, that I was inspired to pursue fitness coaching as a parallel profession along with my main career in leadership development learning. They say a personal transformation can trigger eons of motivation, and in my case this motivation was sky rocketing. I was super powered to share my journey with others. I had this sense of euphoria of having achieved something which I never thought was possible. Digging deeper into this sense of Euphoria, want to share a little more here, Being overweight for all my life, It was like I had closed a door in my life thinking that’s not my journey to pursue , and suddenly some magical light from one crooked opening of the door shines like a ray of hope. The Hopeful Parinda that I am, I grab it only to realize that there is so much on this path which I would have missed exploring, had I not observed that crooked opening. 
As I tread on this beautiful surprisingly revealed path ( from 2013-2020), more than 7 years have ambled along, with so many memories and learning on the way, I am even more motivated to spread this joy to a larger world out there. I have had a very enriching parallel career in fitness with Femme Fitness ( http://www.femmefitness.in) as a group fitness coach . Femme Fitness has also been my playground in fitness for the last 7 plus years :), and what an interesting one at that !

Regarding the Closed door analogy, You will relate to me if you have been overweight for some part of your life, and/ or have been struggling with eating habits, despite trying to follow many diet plans, and not succeeding at any of them. One starts to get a belief (A rather limiting one at that if I may sayJ), that we are meant to be like this. Some of the many beliefs which may get reinforced in our minds are:

  1. I am genetically programmed this way, cannot do much about this.
  2. Well, I did try that diet, it didn’t work, so I am better off eating what I really like (and yes there are some key words here which we will dig deeper into when I talk about wholesome eating ).
  3. Oh Carbs, they are the soul of my eating, cannot give up on them, and without giving up on them, I cannot get fitter, so yeah !!
  4. am a super busy working mom/working professional, I don’t have time to cook all the special meals these diets prescribe, so yes not possible for me, and hence I am just happy the way I am.
  5. I have so much to do in my highly multi-tasked life that staying active and fit is very important , but I don’t have time to workout !

What if I told you that all the above and many more are all LIMITING BELIEFS and there could be and THERE IS a way in which we could craft empowering beliefs to REPLACE these limiting beliefs which crowd our mind and sometimes reign over it so much so that we refuse to see that crooked little ray of hope peeping in from the edge of that door. You can watch me talk about empowering beliefs ( I Can beliefs) and their role in my transformation in my TED TALK link below https://www.youtube.com/watch?v=0JFw_7xMveg ( watch for 2 minutes starting 9:07 time stamp)

What If I told you that IT IS POSSIBLE to make small tweaks to our current lifestyle and when done in a sustainable way, can lead to a huge impact in the way we lead our lives. It is like the pareto 80/20 principle, or the butterfly effect which we will talk about in my coming threads.

So YEAH as I embark on this exciting journey to share with the WORLD, the deepest passions and desires which FUEL ME, I Invite and urge you to join me in this journey, which I can assure you will be exciting, filled with some twists and turns, lots of wholesome food hacks, smart yet tasty and healthy cooking tips, staying active and improving our fitness with short bursts of workouts which we can needle into our intricate myriad of a puzzle called LIFE !

Through my page I aspire to debunk all the above myths and more, and open a world full of beautiful possibilities for all of us to chart together 🙂
So Let us BEGIN, Like my Page and stay tuned for more exciting experiences coming up soon!

RIP-SPOT FAT REDUCTION

Article By:

Urvashi Agrawal

I was working out in the gym sometime back. An acquaintance complimented me on my pics posted on social media and said:

“The pictures are really nice.

You have a flat stomach even after two kids. That’s incredible. I have been struggling to flatten my tummy for a long time. What abdominal exercises do you do? My abs routine doesn’t show any result. Why don’t you share yours. It will help everyone.”

There was a pregnant pause….

I looked at her long and hard and deduced her fixation with flat abs.

I said, “You are right! I should share my abs routine with all of you.

Happily, she went back and here I am with the COVETED Abdominal routine.

Do these exercises religiously twice a week:

  1. V ups
  2. Crunches
  3. Leg drops
  4. Bicycle crunches
  5. Full sit-ups
  6. Mountain climbers
  7. Elbow Plank
  8. Side Plank
  9. Wood chop
  10. Floor Wipers

There you go…..

The cat is out of the bag. I have shared all exercises that I do.

NOW…

If you are reading all of the above with bated breath….

AND…

You feel that this is your moment of epiphany

AND…

That exhilaration is building in you

AND…

You scream…Eureka Eureka!!!!

That you finally have the “HOLY GRAIL” of flat abs…

LET ME BURST THE BUBBLE😈😈

The above exercises WILL NOT give you washboard abs.🤷‍♀️🤷‍♀️

Yep!! You read it right and I am not going to sugar coat anything today. I know that you are confused and you want an explanation.

So here it is:

I want you to gently pinch your stomach.

Go ahead….

You will feel you skin.

Right below that layer is the subcutaneous fat. Yep!! That jiggling layer is the culprit🤨🤨

Now…..

Under that fat are the muscles.

All of the above exercises will definitely strengthen and tone but what is the point if the fatty layer is masking the toned muscles. That damn, subcutaneous fat has to be removed!!!

You may mistakenly believe that you need to do hundreds of crunches in order to get strong, ripped abs. While you might build strength in your abdominal muscles, you may never see defined abs unless you lose your belly fat and breaking news is that you can’t lose fat only from your belly. That’s wishful thinking.

What???? No way?????

Aha! If you are still reading this blog then it’s time for the breaking news😉

SPOT REDUCTION IS A MYTH

YES!

Experts say it…

Research states it…

This tempting belief should have been buried long time back but it’s still alive and kicking with vigour. There is no way fat can be reduced from a particular body part through targeted exercises. You don’t get to choose where you store or lose fat in your body. Genetics, hormones, gender are some of the factors which rule the roost here. The gimmick of spot reduction is thriving due to people’s ignorance, lop sided beliefs, glib and crafty marketing strategies. Don’t fall in the booby trap😌

So, now, let me answer the million dollar question; how to get six pack or flat abs?

You need to drop the fat percentage of your body!!

How?

Via a holistic approach: Do cardio along with weight training and more importantly, follow a healthy and nutrient dense diet. ‘Coz abs are not made in the gym, they are made in the kitchen.

Does this mean abdominal workout is a waste of time? 🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️

No!! and allow me to explain Abdominal muscle anatomy.

There are four main abdominal muscles:

  1. Rectus abdominis.
  2. Transverse abdominis.
  3. External oblique.
  4. Internal oblique.

It is important to maintain strength in all these muscles along with a strong core!!!!!

A strong core and toned abdomen muscles do more than just make you look and feel good. They stabilise your spine and reduce your potential for back pain. Your core muscles act like an internal corset, holding in your gut and providing a sturdy base of support for your spine.

A strong core may also improve your ability to move easily and perform your activities of daily living with less discomfort. They help improve your balance and stability, which becomes especially important as you age.

So, there should be a paradigm shift in you.

Instead of mindless crunches, think of cardio, resistance training and a healthy diet.

So folks, hold a moment of silence for SPOT FAT REDUCTION and start your six pack journey with a well informed and educated outlook.

Patience is paramount here.

Remember-Patience is not the ability to wait, but the ability to keep a GOOD attitude while waiting.

TRUST ME! You would be sporting washboard abs!!!!

PLANK VARIATION

Article By : Jyoti Kamaal

When I have to do my plank I believe it is not easy to do it and hold or a lot the seconds.
I have heard many people say and boast, they can be do planks for 5 to 10 minutes. As a beginner it’s challenging to hold for even 20-30, even as an expert, 5 minutes @ 60 seconds into 5 times, it is not at all easy to hold. I learnt new ways to hold and do impactful planks for longer period. Start with baby steps for 20-30 seconds initially and gradually you can do up-to 60 seconds. If you feel you want to do your plank more affectively and not just jump off the floor in 30 or 60 seconds, here I can show you some interesting videos, there is a simple variation whereby, we can move the hold to the palms and keep the remaining weight on the toes.

Why are you to trying very hard to do your planks? I’ll show you by shifting the weight and holding in a twist angle, your planks will be a cheesecake

Let’s start, Stand feet, 1 foot apart, hands up in the air, bend forward, knee straight, and walk forward with your palm, once you hold the plank, shift your body weight to left hand and raise your right side. You can take your hand up to the sky, like a straight line matching to 180 degree to the floor. Your neck is moves slightly, twisting your body to the sky. This is where your weight is on two toes and one hand on the other hand is trying to stretch your body, starting from your head up till your way up. Lovely, I can see I and you are getting a fantastic stretch. Hold for 3-5 seconds and then bring your hand back to the floor.
Do the same thing on the left side and repeat it and if you can you hold starting with a count of 3 seconds gradually increase the count to 5 seconds, do it for 3 days and then increase the same count of 5 and then 10 seconds. Add counts if multiples too, let’s Do It.
In releasing your plank, walk backward on your hands and stand your body straight to beginning position. This way, you don’t get the pressure on your hands for a longer period. What happens also is that, you can actually do your plank longer you can do your plank and you have a better impact.

Straight plank is a secret that makes your body core, shoulders and balancing strong. However, to reach that level you do not have to feel the success or the failure of the time you can hold it. With the variation, you can walk up back to standing straight and with a count hold of 3-5 seconds, bend back walking on your palm and repeat this side twist. So, without losing the continuity, you can do the plank for longer.


In the plank, as you see this new step. Im sure your palms could feel they are taking the weight in in hand all the while. Now in this variation we can shift the weight from your hands /palms/ wrist to your legs. As, you can see in the second video, the body bends down after you are set in the straight hand plank, now you bring your one leg forward fold it towards your body. It’s closer to the chest, but not inside the body frame, it’s on the side of the body. It’s parallel to your ribs. Being slightly outside of the body it gives a free movement, so it is standing on the side of your waist and your chest.

With a little bit of an extension, you can raise the same hand up to the sky and move your head to face upward. Remember here, we’ve shifted the body weight from the hands off to the knee and leg. So, your body can take it longer, why not be smarter and extends from 5 seconds maybe 10 seconds.
Now you can see the body has got the balancing, you have your weight shifting from the hands of switching with hand and leg. The body has now taken the weight division and can stand longer on this position.
Now I’m going to start a new plank position generally called the mountain climber. But I have a small variance to achieve your goal of more flat abs for you

Wellness Sessions

In this position, we are on our plank again, but we will start moving our legs alternatively in diagonal direction. The palms, hands and upper body is static on the floor. The body is just shifting the weight from one leg to another, our upper body is now going to be firm. The knee will move to stretch to come towards the opposite shoulder. There is no need to hold, we move in a frequency of alternative knees, folding to reach nearest point to the opposite shoulder. Put the right knee back and lift the left knee in the same way. We will do then a count that will generate the cardio workout and also stretch the middle and side oblique.
I believe this 5 minute multiplied in three sets is good and you will thank me for the core, shoulder, cardio and booty magic changes.
Do contact me for online fitness and wellness sessions.
We can do simple and time saving result oriented personal training.

Virtual online interactive workout

Just give 30 minutes 4 times a week and live a fitness lifestyle. Workout with me and virtual online interactive online personal class is available This venture was pioneer by me so, I can share the workouts for you to keep up, even when you are on the move, need flexible timings and want to be corrected and upgraded for your fitness lifestyle.

1. Fit in your flexible timing
2. Workout live online
3. Teach you multiple exercise
4. Do and interact with you
5. Guide and mentor you
6. Change your lifestyle in simple steps

“Who can change your lifestyle and make you fit, so you can be independent to be fit, when you travel or have off hours of work This is a unique that you have dreamt of and here it is“

HUMAN ENERGY SYSTEMS

Article By : Dr Neeraj Mahorekar, (PT)FITBIT Sports PhysioMPT (Sports & Rehab)CKTP, CMT, CDNP, CCTP

Did you know, Up to 45% of your total mass of the body is made up of skeletal muscles. Skeletal muscle is the tissue responsible for generation of the force needed to move your joints needed for exercise.Athletic performance is a combination of Genetics, Proper training, Rest, Recovery, Hydration & Optimized Nutrition.There are 3 types of exercises which is as follows:-

  • Endurance Exercises which are prolonged activity at lower intensity helps in metabolic adaptation like increase oxygen supply
  • Resistance Exercises which is short, intense burst of power output helps in increase strength, power and muscle mass.
  • Sporting Activities which include combination of strength and endurance helps mostly in sports specific.

Ask yourself which activity do you involve

Requirements for all exercises are Energy, Oxygen, Nutrients with exhaust of Metabolic waste & Heat. Also we have to know what impacts exercise capacity are

  • Muscles total cross sectional area
  • Types of muscle fiber 
  • Numbers of active motor units
  • Motor neuron firing frequency
  • Muscle length
  • Velocity of contractions of muscles

Now lets we discuss some about muscles fibers,  How these helps you to understand which energy systems is best for your muscles. There are 2 types of muscles fibers Slow twitch and Fast twitch.

  1. SLOW TWITCH is Type 1 Muscles Fibers which are fatigue Resistant,Work on Aerobic/Oxidative energy systems, well supplied by capillaries and used for prolonged low intensity activities for e.g. Marathon.
  2. FAST TWITCH is Type 2 Muscles Fibers further divide in to two Fast Twitch A(FTa) & Fast Twitch B(FTb) known to be more fatigable, utilize energy more from anaerobic/ glycolytic systems, less rely on aerobic/oxidative systems and better suited to high intensity exercises for shorter duration for e.g. weight lifting

The types of fibers is determined by GENETICS & TRAINING INDUCED VARIATION. As by research Elite Endurance Athletes consist of 70-90% of slow twitch muscle fibers and Sprint & Explosive sport athletes have more fast twitch fibers approx 70%.You may be asking yourself why we need to more about ENERGY SYSTEMS, knowing which energy system used for various activities and helps us to understand. SO WE CAN TRAIN BETTER

THERE ARE 3 TYPES OF METABOLIC SYSTEMS WHICH SUPPLY ENERGY TO THE BODY

  • ATP-CrP (adenosine triphosphate-creatine phosphate) which function in the absence of oxygen
  • Anaerobic or Glycolytic system also independent of oxygen
  • Aerobic or oxidative system which function in presence of oxygen

The type of system utilized by the body depends on the duration, intensity and time of physical activity that u are take part in.To produce movements our muscles have to contract and relax and these are served by ATP which is found in mitochondria of cells hence mitochondria is known as powerhouse of the cells. Our body relies on continuous supply of energy through ATP. ATP is made up of molecule ADENOSINE and three phosphates, the bond between the last two phosphate is vital because when it breaks, energy is released and subsequently used for muscles contraction. now ADP is left behind which is Adenosine and 2 phosphate. In order to provide energy ATP must be replenished.

Lets explore how ATP replenish through different energy systems.

The first one is ATP-CrP System – CrP is a high energy compound

Which is available in limited amount in body and it is the fastest way to replenish ATP. As the system replenish very quickly it does not rely on oxygen. since the system is quick it burn out very fast. so the body needs to go on a different energy system to continue the activity. That,s why the body is not dependent of one energy system & hence changes the energy system according to intensity and duration of activity.Creatine is made up of amino-acids which are the building blocks of  protein so it can replenish through protein rich food sources. In order for Creatine Phosphate to donate a Phosphate for replenish of ATP it must first be broken down by an enzyme called CREATINE KINASE, it takes Creatine Phosphate and breaks it down in individual Creatine and Phosphate molecules and now Phosphate joins ADP to make ATP. Again revising because of limited amount of CrP and quick system no oxygen is required.

The second one is Anaerobic or Glycolytic system, it means without oxygen.

GLYCO = GLUCOSE & LYSIS = BREAKING DOWN

that means Glycolysis is the breakdown of Glucose to donate a Phosphate to ADP to form ATP in the absence of oxygen. The Glucose is obtained from 2 main sources i.e. Glycogen from muscles stores is first broken in to Glucose and secondly Glucose from dietary intake of Carbohydrates. The body can also obtained Glucose from other sources like the liver also. This system also supply energy for shorter period of time approx 60-120 seconds & depletion started. the Byproduct of this system is Lactic acid/Lactate.

Lactate is not only the waste product of this cycle but also an intermediate nutrients of CORI CYCLE (The Lactate moved from the muscles to the liver which converted in to glucose after getting  recycled  & than again used in glycolysis). Unfortunately this pathway is energy insufficient and can not be sustained for longer period of time. when there is insufficient energy to convert the lactate to glucose, the lactate builds up and causes the muscles to fatigue which will slow or hold the activity.

The last one is Aerobic Energy System which is also known as Oxidative System.

It is activated when activity continue for prolonged time at low intensity with requirement of Oxygen.

The substrate used in this system is Carbohydrates, Lipids and very much lesser extract of Amino-acids. These substrate comes either from exogenous sources i.e. DIET or by endogenous sources i.e. BODY STORAGE. The amount of Carbs vs Lipids used depend on exercise Intensity and Duration, Preceding Diet, Substrate Availability and Training Status & Environmental Factor.

Lets recap- ATP loses the phosphate and generate energy & leaves ADP behind. when a prolonged and sustained energy is needed Aerobic system is used, its a longer and more complicated system that needs Oxygen. Glucose can be obtained from your Glycogen stores or from diet & Lipids obtained from Adipose/fat tissue or diet which broken down by the process Aerobic Glycolysis and Aerobic Lipolysis simultaneously to form the Phosphate which is used to replenish ATP from ADP.

 Glucose is our body preferred fuel which will used first and only when it depletes the body access fat/lipids. The Byproduct of this cycle is CO2  which is breath out, this is low and slow process which is used for long period of time .

Lets understand the energy systems with the help  of diagram

In the last lets summarize  ENERGY SYSTEM in various intensity and duration of exercise.

  • For High Energy and Short Duration we use ATP-CrP and Anaerobic System. Example- Weightlifting
  • For Stop Start Sports we use a combination of Anaerobic & Aerobic Energy System. Example- Basketball, Football, Swimming etc.
  • For Moderate Intensity we use mainly Aerobic Energy System and with some extent of blood glucose & circulating fatty acids. Example- jogging, dance, cycling etc
  • For Moderate to Low Intensity we predominantly use Aerobic Pathways (Glycolysis then Lipolysis). Example- Walking

NOTE- The longer you work or exercise at low intensity the more fat is used.

Immunity Boosting Measures for Self-Care during Covid 19

Article By : Dr.Rohit Bahuguna (PT) & Jyotsna Bahuguna(Dt), BFY Sports & Fitness.

GENERAL MEASURES :

  • Daily Practice of Yogasana, Pranayama ,home exercise and Meditation for at least 30 minute.
  • Spices like Turmeric (Haldi), Jeera (Cumin), Coriander (Dhaniya) and Garlic (Lasun) recommended in Cooking
  • Maintain cleanliness in and around the home for all individual and the family. Avoid unnecessary visits to crowded places.
  • Drink warm water throughout the day.
  •  Wear a disposable mask. Clean your hand properly. Avoid unnecessary  touching to eye, nose, and mouth.
  •  Stay away from patients having a cold and cough. Do not sleep especially during the day. Do not stay waking up late at night.

Ayurvedic  Tips :

  • Take Chyavanprash 10 gm (1 table spoon) in the morning. Diabetics should take sugar free Chyavanprash.
  • Drink Herbal Tea/Decoction (Khadha) made from Tulsi (Basil), Cinnamon (Dalchini), Black Pepper (Kali Mirch), Dry Ginger (Shunthi) and Raisin (Munakka) – once or twice a day.Add Natural Sugar (Jaggery) and/or fresh Lemon Juice to your taste, if needed.
  • Golden Milk – half tea spoon of Turmeric (Haldi) powder in 150 ml Hot Milk – once or twice a day.

Simple Ayurvedic Prcodures :

  • NASAL Application – Apply Sesame Oil / Cocunut oil or Ghee in both the nostrils in morning and evening.
  • Oil Pulling Therapy – Take one table spoon Sesame or Coconut Oil in mouth. Do not drink, swish in the mouth for 2 to 3 minutes and split it off followed by warm water rinse. This can be done once or twice a day.
  • Steam inhalation with fresh Mint leaves (Pudina) or Caraway Seeds (Ajwain) can be practiced once in a day. Clove (Lavang) powder mixed with Natural Sugar / Honey can be taken 2-3 times a day in case of cough or throat irritation.

Advisable diet :

  • Drink warm boiled water or take boiled water with ginger powder. Avoid eggs as well as meat.
  • Eat homemade, easily digestible, lite, and warm food. Do not consume stale foods, fermented items, items made of maida flour, curd, and dairy products, junk food, cold drinks, and fridge water.
  • Do not consume cross contamination food. Also do not eat anything stored in the fridge for too long.
  • Spices like Turmeric (Haldi), Jeera (Cumin), Coriander (Dhaniya) and Garlic (Lasun) recommended in Cooking
  • Drink hot soup with green lentil (moong), redlentils (masoor), chickpeas, and kale. Consumevegetables such as bitter gourd (karela), pointed ground (parval), raw radishes (mooli), bottle gourd (dudhi), pumpkin, drumsticks, ginger, turmeric, garlic, and mint.
  • Do not eat slow digestive or sticky vegetables. Take fruits such as papaya, pomegranate, and amla.

Notes: Above mentioned Measures is to Boost Immunity for Self-Care, it does not claim to be COVID-19 Treatment. . These measures generally treat normal dry cough and sore throat. However, it is best to consult doctors if these symptoms persist.

Desire to pursue fitness

Do you feel a loss of desire to pursue fitness! This question does not sound strange, arising in social conversations, as the circle you interact with, talks about how fat or thin and different our appearance is from when we saw each other or saw some nice profile pictures on social media platforms. In attempts to deal with this universal subject, let’s narrate the story of our lifestyle, with live evidences of the attempts and failures. A simple notion is to blame.

Marketing ad that said it’s on a discount!!

“On recommendations of friends joined some fitness class or trainer, I tried to sign up monthly or annual gym packages as the marketing ad that said it’s on a discount!! “Paid for expensive instructors and then it was too much, it was not possible my energy levels are not the same as before, I can’t push to these levels in the class. Or we hear “I have some serious health issues, I’m not supposed to work out so much” And last but not the least “I tried and not got the results”!

Soft echo of prompt consents trailing with triumph come as finale “With my careful, sensible and evaluative analysis, I have chosen alternatives that is good for me”. Examples are sign up for dieticians and consume alternative foods that show low count of calories such as packed protein bars and zero calorie drinks. Are these food cutting or change of habits the answer!! The foundation is that we are trying hard to understand what went wrong!! It’s a history that we introspect where we or anyone in this phase has done the following in the past. It is a phenomenon strangely, not new and ironically you are not the first one… So, the IMPORTANT thing to now discover is- this is not a dead end. The path of workout, wellness, and fitness is not lost. As of now you have opted other choices, with the belief in some gains from this ideology.

I’m not being philosophical I’m being practical. I share the same history, I can relate the trail clearly. Since the age of 18, I understood three issues- I had to lose the extra chubby weight and flabs that was my baby fat. In a dire need to educate myself, realizing I required a transformation – curative, educative and corrective lifestyle with a suitable fitness regime as my answer. I joined all the gyms and heard workout advices from the world but every time I joined I would gain zero result. Reasons were, people saying don’t work out too much, eat more now that you are exercising, it’s a matter of time your body will get used to this and as soon as you leave you will gain back, Phew, Good Lord, how annoying and demoralizing!

Going with this till the age of 24 years, I did not lose a single kilogram,
However, there was a hell killer self-motivation in me. I was ready to try anything and everything. At least I knew I was not gaining more even though the efforts were futile to lose any fat, weight or inches. Finally, I joined a gym in my building and had a person working with me who was a part time trainer there. I had decided I will skip gym only on Saturdays else I will do it regularly.

Tip 1: Consciously, the changes that I started was to be regular and tell the world this is my workout time , even if I had to postpone a call or work late night.

Tip 2: I invested and bought two good tides and race back tops with inner wear and Nike shoes -like my hardcore investment in those days.

Tip 3: I started hanging my workout clothes in the night behind the bathroom door hook along with my morning work wear. I would eat a breakfast that has more nuts, fruits, date and oats with some treat of toxins in tea or coffee.

Tip 4: To energize at 11ish I would drink eat some Parle G biscuit for energy and half a cup of tea. the reason I did not hit a very strict diet and overdo in killing my normal urge to eat and drink, as there is always a reverse gear in the night and all that you have missed to consume 100% you will crave hard to eat it in the night as you will not sleep and the mind will be a hulk. I tried this secret to reduce the QUANTITY so instead of 4 biscuits I ate 2 or pushing my determination I would victoriously not pick the second one and stop at one biscuit.

Tip 5: No cream and chocolate cookies, no samosas, no fried namkeen, all that was a clear no.

Tip 6: Stop consuming chilled cold water, drink lukewarm if not easy then start with room temperature. Keep a 1 Liter steel, copper or glass bottle and drink in a glass from that .

Tip 7: Drink one glass of water before starting your meal, no water in between, after meal only one glass hot or normal water but please wait
to kill this time get on a call/ meeting or walk outside for 20 minutes at least. Take water only after a gap of min 20 minutes.

Tip 8: One hardship- eat your dinner early 7:30pm (if possible) and no sweets for one month, if you are at work or driving to work that hour carry one extra box of salad meal or dal rice in a take away box with some pickle. Keep a spoon eat while commuting back home. It’s not easy but there are ways to do it.

So, now these conscious do and avoid tips are not a long trail as I have just numbered them, it’s easy to understand – small steps, minor corrections, reducing quantities, refusing to eat every time there is food in front of us, etc.

With some conscience, small changes will becomes habits. It’s good for the system to tune and flex to these steps and then push harder for the larger goals.

I must say the satiation in the taste palette will start recognizing that you are not getting these unwanted unhealthy components and will gradually reduce the desire. You know how! There is this secret that I will tell you

When I crave to eat the hot chocolate fudge (which is my weakness) and say to myself why not, I rewind to think of my one hour fun and hard sweat workout last evening and the voice reminds me – You will have to do the same 3 times more, just to burn this piece of fat calorie. Why am I even eating the entire thing?

Solution – How about I enjoy the flavor and slowly eat just 3 – 5 spoons!! Then, save myself to be a donkey – to carry this fat to the gym and have to burn this. We will burn it with workout nut there is lot in store already, how about we get that out of the system first. I have to yet burn my old fat, so this new baggage that my body should not allow, I must avoid to consume.

Trust you me this reducing the quantity is the one secret that will take you a long way of satisfactory and result oriented work out lifestyle.

Virtual online interactive workout

Just give 30 minutes 4 times a week and live a fitness lifestyle. Workout with me and virtual online interactive online personal class is available This venture was pioneer by me so, I can share the workouts for you to keep up, even when you are on the move, need flexible timings and want to be corrected and upgraded for your fitness lifestyle.

1 Fit in your flexible timing

2. Workout live online

3. Teach you multiple exercise

4. Do and interact with you

5. Guide and mentor you

6. Change your lifestyle in simple steps

“Who can change your lifestyle and make you fit, so you can be independent to be fit, when you travel or have off hours of work This is a unique that you have dreamt of and here it is“

Article By Jyoti Kamaal