Water or energy drink?

me

Blog By: Aishwarya Ghumekar

You have done enough workout now you need to re hydrate.What do you go for? Water or energy drink?

As a general rule, the higher the carbohydrate content of your beverage, the slower the absorption rate will be. Consequently, trying to maintain proper hydration and balanced electrolyte levels during a run with sugary sports drinks is difficult. On the other hand, plain water passes through the body too quickly and without providing the necessary sugar to spark the insulin response and ignite the recovery process.

So going out for water or energy drink depends upon your necessity.

keep the following things in mind before choosing:

 

  • Water works. Proper hydration is one of the most important ways to protect the body before, during, and after exercise. You should regularly drink plenty of water, especially when you plan to get in a good workout. Water is the best thing for your body, so make sure you get enough.
     “Most people don’t drink enough water, so when you go to the water fountain in the gym, take eight big gulps. Keep going to the water fountain and bring your water bottle,” says Jody Swimmer, an exercise specialist and owner of the gym Fitness on Frankfort in Louisville, Ky.
  • Sports drinks have calories. One downside to sports drinks is that they do contain calories, a consideration for people exercising for weight loss. “Most people just need to drink water. Sports drinks typically have calories, and if you’re trying to watch your calories, those can sneak up on you,” Swimmer says.Sports drinks typically have about half the amount of sugar and calories of a soda or fruit juice. That can add up quickly if you down a couple of sports drinks, however, especially if you drink them when you’re not exercising.

Thus what you choose completely depends upon your needs and your body type.



Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

 

Running made smarter not harder

me

Blog By: Aishwarya Ghumekar

You don’t have to log hours at the gym to improve your running speed and your overall health. In fact, all it takes is about half an hour a day if you use the right method, according a study published in the Journal of Applied Physiology.

Danish researchers tested the concept, called 10-20-30 training, with 18 runners. The technique involves a 1 kilometer warmup, then three to four blocks of five-minute periods of running followed by two minutes of rest after each block. Each minute of the five-minute run consists of intervals of 30 seconds at an easy pace, 20 seconds at a moderate pace, and 10 seconds at maximum intensity.

The 18 runners in the study were able to improve their performance on a 1,500-meter run by 23 seconds on average, and by almost a minute on a 5-kilometer run. Meanwhile, they cut their training time in half. The runners also had a significant decrease in blood pressure and cholesterol in their blood.

Thus the benefits of running in a smarter way are definitely more.


Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

5 Fitness Jobs You Can Pursue with a Certificate

Suryakant

Blog by: Suryakant Tripathi.

Have you always been passionate about a career in fitness but uncertain of how you could pursue it? Whether you recently received a health-related degree, official certification or you don’t see a future at your current job; taking the proactive next step is essential to planning your career in fitness. One of the most desirable things about a career in fitness is the endless amount of opportunities.

In today’s post we will share 5 fitness jobs you can obtain with your certification.

1. PERSONAL TRAINING

Becoming a certified personal trainer can be one of the most inspirational and rewarding careers you can take with your certificate. As a personal trainer, you can guide your client through a fitness plan that is tailored to their goals and current physical health. With a career in personal training, trainers can pursue a few different opportunities. 1) group exercise programming, 2) one-on-one training or 3) virtual training.

A day-in-the-life typically revolves around improving client physical fitness through cardiovascular activity, weight training, balance activities and guidance for every day practice. According to CNN Money, a career in personal training is currently classified as one of the Best Jobs in America and can be easily obtained through a personal training certificate offered online or on location at an official exam center.

2. GROUP FITNESS INSTRUCTOR

A group fitness instructor is responsible for leading a group through various choreographed classes. They typically range from 30-90 minutes long and include: Pilates, BarSculpt, Cardio Barre, Zumba, Spinning and more. This job is perfect for an individual who is interested in guiding a group through the fundamentals of fitness. A fitness instructor is typically someone who is fit, healthy and energetic, as they will be leading a group through a class and expected to participate physically, not just guiding them verbally.

The instructor will typically spend their day-to-day teaching various classes throughout the day and are required to have a solid understanding of each movement, the health benefit of each exercise and the ability to stay conscious of each attendee as someone may have a health condition or become physically exhausted during an aerobic exercise. It’s your job to not only lead a class but to suggest someone to slow down if their health becomes a risk during a high-energy class.

3. YOGA INSTRUCTOR

A yoga instructor is similar to a group fitness instructor because they typically teach a small-to-large group of students through a physical activity. The only difference is that yoga is more about focusing on posture, breathing exercises, meditation and balance activities. It’s more of a gentle, relaxing activity, versus group fitness classes that are typically more high-energy.

The instructor can opt for a variety of different class techniques, from Bikram to Vinyasa, there is variety and difficulty levels in every different style of yoga. An instructor will typically spend their day teaching various scheduled classes, leading their students through strength and balance activities and improving their flexibility and meditation abilities.

4. LIFESTYLE & WEIGHT MANAGEMENT CONSULTANT

A career as a lifestyle and weight management consultant is often appealing to those interested in becoming more than a personal trainer. This is especially ideal for those looking to set themselves apart from other personal trainers. Since it’s such a competitive market for trainers, having extra credentials allows you to offer your client more, ultimately making your services more appealing.

With health and fitness it’s more than just putting time into physical activity, it’s making smart changes with your diet and your lifestyle. Most people who struggle with weight loss are experiencing difficulties because they haven’t made all the changes necessary in order to see their desired results. During a consultation, certified lifestyle and weight management consultants can determine the behavior of the client – are they accepting change or are they going to have difficulties making lifestyle changes. Consultants will also help their clients identify their biggest obstacles and help them create realistic, achievable goals.

This fitness job is typically a one-on-one and can help you expand your career. Since you can help just about anyone with a desire to change their lifestyle or improve their fitness, this fitness job is ideal to personal trainers looking for more opportunities.

5. HEALTH & WELLNESS COACH

At this point you may be wondering what the difference is between a health and wellness coach and a lifestyle and weight management consultant. The main difference between the two is that a health and wellness coach typically guides their clients through making diet changes and information about health and diseases that their client may be at risk for based on their current health and fitness level/condition. Since a health and wellness coach mainly focuses on improving diet and physical health, this will exclude the the effect lifestyle choices have on our mind and bodies. Such as, routine, career choices, relationships, life choices, etc.

Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

Get Fit without hitting the gym

me

Blog By: Aishwarya Ghumekar

If a gym membership is not in your budget and a personal trainer is too pricey, you can still get fit and lose weight — for free. Wherever you exercise, whether at the gym, outdoors, or at home, it doesn’t really matter, says Mickey Harpaz, PhD, a nutritionist and exercise physiologist and author of Menopause Reset!. What does matter is that you exercise regularly. “The trick is consistency over a long period,” he says.

When planning your fitness routine, remember that the U.S. Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise each week, through activities such as brisk walking, biking, jogging, and swimming, and two to three strength-training sessions per week. To be safe, talk to your doctor before starting an exercise program — especially if you have a health condition. Once you get the go-ahead to work out, try these budget-friendly options.

Park far away. It’s tempting to park as close as you can to the entrance of your destination. Instead, you can squeeze some exercise into your day just by parking at the end of every lot and walking the rest of the way, whether you’re going to work, shopping at the mall, or seeing your doctor.

Get off the bus early. This is another way to encourage working out — by walking to your destination. Walking is one of the best exercises you can do, says Bob Sallis, MD, a family physician and sports medicine expert for Kaiser Permanente in Southern California. “It requires no special equipment other than a pair of comfortable sneakers, and it can be done anywhere,” he adds.

Choose the stairs. Whenever you have the option of taking the stairs instead of an elevator, go for it. Climbing a few flights of stairs several times a day is a great way of working out for free. If you run up the stairs or take them two at a time, you can give your glutes and thigh muscles a toning boost.

 Volunteer. Devote time to organizations such as Achilles International, which supports athletes with disabilities through free walking and running work outs alongside able-bodied volunteers. Lend your legs to the organization or another like it a few times a week to improve your physical and emotional health.

Turn on the TV. If you have a TV, you can work out from your living room. Most cable packages come with free exercise programs either at set times or on-demand, and you also can find free work outs on YouTube and other Internet sites.

Work out online. If you’re not sure where to start without a personal trainer to guide you, check out the American Council on Exercise’s free fitness library. The step-by-step instructions for exercises for every body part — abs, hips, shoulders, arms, and more — will having you toning at home in no time. Many ACE exercises don’t require equipment; for the ones that do, consider investing in a pair of free weights, or improvise by holding canned foods or gallons of water in each hand.

Exercise in the park. Walk, jog, or bike through your neighborhood park, and up your calorie burn through body-weight exercises, such as walking lunges and tricep dips. Check with your city to find out if the public parks in your area ever offer free fitness class: From coast to coast, yoga, aerobics, Pilates, and Zumba classes are now available for free in outdoor spaces. You can also check social networking sites such as MeetUp.com to see if there are any local free-to-join exercise groups.


Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

Tips to start exercising for lazy people

me

Blog By: Aishwarya

Just START: Don’t think of putting extreme effort to make things perfect or taking too much burden on yourself on how what and when; just start and on the way make the corrections if need be. Don’t get into the muddle of achieving all or nothing. Take a deep breath and get going to do even better than what you think is best. For this, you have to start first and do what you can, rather than pondering over superficial goals.

Choose the right program: Don’t get carried away by the fitness regime showed in movies or your favourite shows— the real story is way different than you think it is. Pick the self-sustaining fitness program that you can stick to in the long run. Begin with whatever you have and on the way, modify and change if need be to reach where you wish to be.

Start from the scratch: Stay away from what you believe and what “they” think you believe. You are not lazy when it comes to working out but you are so used to your old habits that it takes that “extra” effort to be “extraordinary”. Stop comparing yourself with others since your habits, your goal, body type, and requirements are different and need special attention.

Embrace your awesomeness: You are AWESOME and don’t you forget that! Turn a deaf ear to those who oversimplify your challenge or compare yourself with others’ achievements. You know your potentials the best and you are the only one who can change or modify it. Find out what works for you. Discover different combination of tools, techniques, and advice that will prioritize your fitness goals. Choose wisely and most importantly maintain consistency in whatever you choose.


Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

Supplements

me

Blog By: Aishwarya G

If you’ve ever worked out or thought about weight loss (we sincerely hope you have), you may have wondered whether or not you need supplements. Truth be told, if you barely exercise or moderately workout (light cycling/walking/light swimming) you don’t really need major supplementation besides some multivitamins. This is to make sure you don’t suffer from any deficiencies.

If you’re more active and train harder than most, you need dietary supplements to meet the nutritional requirements that go with heavy training. Now this doesn’t mean you go all out at the supplement store. Actually you only need some basic products to boost performance.

MultiVitamin and MultiMineral
These are essential to meet daily vitamin and mineral requirements. People who lead active lifestyles need more nutrients than others. Repeated farming has depleted the soil of essential nutrients leaving the food we eat today less nutritious. Make sure you pick the right brand which gives you a balanced mix of the vitamins and minerals essential to your progress.

Essential Fatty Acids (EFA) – Omega 3
Omega 3s help in taking care of our essential fatty acid requirements, which are of utmost importance when it comes to proper functioning of the body. Omega 3s have been shown to aid muscle recovery, burning of fat and reduce muscle soreness. All three being key areas for people leading active lifestyles.

Protein
Protein is widely known as body building food. It plays a major role in the growth and development of our muscles. Deficiency of protein in an individual can directly hinder his/her growth and development. It is also very important during recovery after breaking down of muscles during exercise.

Creatine
This very popular amino acid is a naturally occurring compound in the body stored in the muscles. However, there’s a set amount of creatine that our muscles can hold. Supplementing creatine allows the individual to store up to the muscle creatine threshold. It increases the body’s ability to produce energy rapidly and therefore improves performance.

Make sure to consult your doctor before you take supplements to ensure they are safe to take with your current health.


Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

Free weights vs machines

me

Blog By: Aishwarya Ghumekar

Strength training is the cornerstone of any effective exercise routine. Whether you’re a beginner or a gym veteran, strength training is absolutely essential for you to reach your fitness goals. Might we add, it is also gender neutral!

Now when it comes to strength training should you go for free weights like dumbbells and barbells or should your routine consist more of machine workouts?

So what are the PROs and CONs of each?
Free weights offer the benefit of greater range of motion, as there is nothing restricting your movement. The need to stabilize and control your body while lifting free weights causes you to engage various other muscles apart from just the target muscle. This helps improve your structural as well as functional strength, which will help you with your day-to-day tasks. However, getting your form right is tougher when it comes to using free weights, which also increases the chances of injuring yourself if not done properly.

Machines on the other hand offer a restricted range of motion and they literally guide your movement throughout the exercise, which greatly reduces the chances of an injury. This helps you isolate the muscle that you’re working on without having to focus too much on your form. Even though this may be better for targeting one muscle at a time you will be compromising on your functional strength.

Free Weights vs Machines – Our recommendation
If you’re a beginner start off with machines to understand the movement and then move on to free weights once you have some experience under your belt.

If you’re looking at overall fitness then majority of your workout routine should consist of using free weights. Start your workouts with compound exercises using free weights. This will help you engage multiple muscles. Then move on to machine workouts towards the end your routine. This will help you isolate and target individual muscles without putting too much load on the other muscles that will most likely already be tired.


Want to become a writer at BFY?
send us your resume with a demo article/blog on sports or fitness at
bfyblogs@gmail.com

Visit:http://www.bfysportsnfitness.com
Or
Download our android app
click here
(For non-android users click below)
click here

429751_303911029657451_2900292_n.jpg

3 Tips For A Successful Career In Fitness

Suryakant

Blog by: Suryakant Tripathi.

When friends and family hear you’re pursuing a career as a personal trainer they may have some very unrealistic ideas about what your life will become.

Maybe they think you’ll be the next Jillian Michaels, Bob Harper, or Chris Powell; reaching celebrity status for helping others lose weight and sweat a ton on live television. You probably even have your own preconceived ideas about how you’ll stand out among the crowd, change the world and help hundreds of people lose oodles of fat and gain new confidence.
But really, here’s what everybody is thinking …
While those ideas aren’t bad and have some grain of truth, the process of getting to that point may come as a shock.

Like most things in life, you only truly succeed in your career after making mistakes and learning from them.

You can have the best personal trainer certification and business mentors in the world, but that won’t prepare you for your own experiences as a new personal trainer.

Here’s 3 things that you need to know:

1. Get Rid of Unrealistic Preconceived Ideas

The “I have the utmost of knowledge”- Syndrome

You want to change the lives of your clients – that’s your ultimate goal as a fitness professional. But thinking you know everything there is to know about fitness and weight loss now that you have a certification will set you up for a harsh reality in a hurry.

People don’t like arrogant, know-it-all jerks. You’re serving people as a profession. Don’t forget that. Fitness may be a passion for you but as a personal trainer you are there for the person. First priority will be how you can best serve the one paying you for your knowledge and expertise.

Regardless of your knowledge, have a humble attitude and willingness to learn from your clients. You’ll learn more from hands-on practice from a variety of clients than you will reading textbooks and articles.

2. Be Teachable

There’s always going to be something to learn. Information on fitness and nutrition is updated constantly. Do your research and homework regularly. Find a trainer who has done it longer than you and pick their brain.

How do they get new clients?
How do they design their programs?
What setbacks have they had?
How did they overcome those setbacks?

3. Be Yourself

When I first decided to become a trainer I had a great mentor. He had been training clients for years and seemed as if his appointment book was always full. He regularly tested my knowledge and challenged me with his questions.

Some of the best advice he gave me was “Don’t try to be me.” At first, I thought maybe I’d insulted him or he was politely trying to get me to stop coming to him with all of my questions. What he meant was don’t try to have his training style. It was important for me to “find myself” as a trainer.

How to build a successful and rewarding career in fitness

Suryakant

Blog by: Suryakant Tripathi.

Every year, thousands of people consider starting a career in fitness and health. But most have no idea how to make their dream a reality. This article—written for both new and experienced fitness professionals—outlines a new curriculum for building a successful career.

How do you become successful in the fitness industry?

I wasn’t alone. And I’m still not.
There are thousands of people who are passionate about health and fitness and considering a career change. But like me back then, they don’t know where to start.
Should they go back to school for a new degree? Get certified as a personal trainer? Or maybe something else entirely?
I remember thinking through the positives and negatives of each before deciding on a course of action.

Option 1: Go back to school.

Positives:

  • Earn a degree.
  • Learn all about biochemistry, anatomy, and exercise physiology.

Negatives:

  • Takes at least two years to finish (and more likely, four to six years).
  • Costs tens of thousands of dollars and could leave me deep in debt.
  • Doesn’t prepare me for the day-to-day work of training real people (i.e. doesn’t show me how to write training programs or nutritional plans people will actually follow).
  • Delivers few (if any) classes or resources on change psychology or business development.

Option 2: Get certified as a personal trainer.

Positives:

  • Faster than going back to school (Usually self-study, so I could go at my own pace.)
  • Costs way less money.
  • Learn enough anatomy and physiology to feel semi-competent.
  • The certificate I earned after taking the test would make me seem more credible to potential clients.

Negatives:

  • Doesn’t seem as “credible” as a degree.
  • I don’t know which certification is “good” and which certification is “bad”.
  • Still doesn’t teach me much about change psychology or business development.

So what did I do?

I got a crappy personal training certification, sweet-talked my way into a job as a “fitness assistant” at a local gym, and started training clients. (I eventually earned a better certification.)
At times, I felt like I was on top of the world. I had gamed the system! Here I was working with people, building my business, reading nutrition and exercise text books, and attending seminars. I felt like I had a big head-start.
But at other times, I felt like a fraud. I worried that everyone would look at my lack of formal education and know I was unfit to work with people, even if I was a certified trainer.
I worried that because I didn’t follow any sort of “path”, my new career in fitness was a joke. It was debilitating and even a little depressing.
But as I would later learn, my lack of a formal fitness and nutrition education put me in good company.