Learn how to Teach Water Aerobics

Suryakant

Blog by: Suryakant Tripathi.

Teaching water aerobics can be an enjoyable and rewarding experience. Because water aerobics is a low-impact class that is very easy on the joints, it is not uncommon to see the elderly, obese or pregnant students in a class. Get to know the members of your class and learn their limitations. Members are there for a workout, but they can also have an enjoyable time exercising in water.

Class Levels

Step 1:

Teach a beginners’ class by always keeping one foot on the ground and movements slow and simple. If you choose to move across the pool, do so at a walking pace. Pick a series of eight to 10 exercises, and spend about 30 seconds on each. Repeat the entire series throughout the duration of the class.

Step 2:

Pick up the intensity for an intermediate class by introducing jogging, hopping, side shuffling or anything that requires participants to lift both feet being off the ground at the same time. Speed up arm and leg movements to add resistance to the muscles. You can also introduce water weights, noodles or water shoes for difficulty. Always show the basic version of each exercise.

Step 3:

Keep students in constant motion throughout the duration of the class. Perform exercises while running, hopping or gliding across the pool, and have participants use hand fins or water weights for resistance. Depending on the skill level and ability of students, try introducing swimming exercises into your routine.

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Pool Exercises That Burn Fat Fast

Suryakant

Blog by: Suryakant Tripathi.

Working out is more fun when you’re splashing around in your gym or community pool. Aquatic exercises can burn fat and they’re healing, too, easing symptoms for arthritis and fibromyalgia sufferers. Dive into a new workout regimen with 8 moves that’ll get or keep you fit. Water is one of the best fitness tools there is. Here are some of the ways aquatic workouts help:

They provide resistance, which strengthens muscles and boosts cardio intensity. Water supports some of your weight, making workouts easier on joints and reducing the chances for an injury, especially if you’re overweight and out-of-shape.

Pool Exercise 1: Spiderman
Climb the pool wall like Spiderman climbs buildings! This exercise helps you defy gravity in a way that just isn’t possible on land. It also provides a unique challenge to your core and back muscles.
How to do it: Stand in water at the side of the pool. Stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and back down to the pool floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.

Pool Exercise 2: Pool Plank
Planks are a proven core-strengthener on land. But if you don’t have a strong upper body it’s hard to hold it long enough to give abdominal muscles a good workout. All that changes in a pool. Plus, planks boost your endurance.
How to do it: Stand on the pool floor. Hold a “noodle” ( also called a “water log,” a long cylindrical piece of foam that floats) vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline. (Your head stays out of the water.) Try to keep yourself stable for 1 to 2 minutes.
Pool Exercise 3: Chaos Cardio
This exercise takes jogging to a new level. By creating several currents in the pool and then running through them, you’ll strengthen all your core stabilizing muscles.

How to do it: Run in a zigzag pattern from one end of the pool to the other, then run straight through all the currents you’ve just created. Do 3-minute intervals, alternating with something less cardio-intensive, such as Pool Plank or One-Legged Balance (below).

Pool Exercise 4: One-Legged Balance
This strengthens your leg and core muscles, the ones responsible for balance, without the risk of falling and hurting yourself.

How to do it: Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. (Its sides will float up into a U-shape.) Keep your hands by your side and balance with your left foot on the noodle for one minute.
Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle.
For an extra challenge, lift both arms up over your head as you balance.

Pool Exercise 5: Fly-Backs
In the water, as on land, fly-backs work the muscles in the upper chest, back and arms. They also improve posture.
How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you in the pool. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up.
Open your arms straight out to the sides in the water, then return them to the starting position to complete one rep.
Do four sets of 8 to 15 reps, switching the forward leg for each set. To boost your cardio workout and the number of calories burned, do your reps while walking or jogging across the pool.
If you’re in the pool with your kids, have them jog in circles around you to create currents that will further challenge your balance.

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List of Water Aerobic Exercises

Suryakant

Blog by: Suryakant Tripathi.

Moving your aerobics routine into the water provides the toning and cardiovascular benefits of exercise on dry land with less strain and stress on your muscles, joints and bones. Thanks to the natural resistance and buoyancy of water, you’ll get an invigorating workout that’s also low-impact and less painful. For this reason, water aerobic exercises may prove a safer alternative for the elderly, pregnant women and those with back problems or arthritis.

Water Walk to Warm Up

Start your water aerobics routine with a few minutes of simple water walking to warm up. Begin with slow strides in waist-high water, walking back and forth while swinging your arms. Tighten your abdominal muscles, keep your back straight and walk with your feet flat against the pool floor. Gradually increase the intensity of your water walking, and fully extend your legs to take long, swift strides. End your water walking warm up with a minute or two of water jogging to get your heart rate up.

K-Treads for Toning

For a comprehensive water aerobic exercise that targets multiple areas of the body, try K-Treads. These exercises work your back, chest, abs, arms, hamstrings and buttocks. Begin by treading water in the deep end of the pool while making small circular motions with cupped hands. Lift your left leg and extend it straight out at hip level while extending your right leg toward the bottom of the pool. Squeeze your quads and glutes and hold the pose for five seconds while continuing to make circles with your hands, then quickly switch your legs and hold for another five seconds. Repeat this alternating move for 30 seconds.

Kick and Punch for Cardio

Karate kicking and punching in the water gives you a total body workout as well as cardiovascular benefits. Make sure the water level is deep enough to keep your arms submerged, then lift your right knee and kick your foot up while you punch forward with your left hand. Keep your abdominal muscles tight and swiftly alternate your arms and legs, kicking and punching in the water. You may use foam water weights for additional strength training, although the water will give you plenty of natural resistance.

Wave Makers for the Lower Body

Wave makers target your abs, back, legs and buttocks. To begin, move to chest-deep water, face the pool wall hold on to the edge with your left hand. Put your right palm against the wall below the water line with your fingers pointing down for stability, then extend your legs straight behind you at water level. Keep your knees and feet together, then kick your legs up and down like a flapping dolphin’s tail. Continue kicking fast and hard for about 30 seconds, whipping up waves on the surface of the water. If you run out of steam, slow down and do some light flutter kicks with your legs separated.

Tips and Precautions

Always check with your doctor before beginning a new exercise routine. Consider taking a water aerobics class to learn new exercises and proper form.

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5 Reasons Why Protein is Good For Weight Loss

Suryakant

Blog by: Suryakant Tripathi.

With the continued excitement for eating low-carb and Paleo–two diets known for having higher protein intake– the popularity of protein is reigning high. As you undergo your weight loss journey, you might question why protein is so prized. How does it really help youlose weight? Here are 5 reasons why protein can be your weight loss pal:

  1. PROTEIN SATISFIES & SAVES CALORIES In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.
  2. IT CURBS CARB HIGHS AND LOWSI don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions I’ll later regret (here’s looking at you, last breakroom donut). Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.
  3. PROTEIN REQUIRES MORE OF YOUR ENERGY  The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.
  4. IT FUELS FAT BURNING  It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat (I know, bummer!). During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.
  5. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH  Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.

One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time.

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Indian High Jump Champion- Harishankar

Suryakant

Blog by: Suryakant Tripathi.

Harishankar was born 4 April 1986 in Dhupjhor, a village in Jalpaiguri district of West Bengal. In 2003, Harishankar participated in the 3rd IAAF World Youth Championships in Athletics in Sherbrooke, Canada. He was eliminated in the qualifying round after failing to clear 1.95 m. In July 2004 during the 44th inter-state national athletics meet in Chennai, he broke the 11-year-old national record in men’s high jump by clearing a height of 2.18 m. The previous mark of 2.17 m, set in 1993 in Bangalore, stood in the name of Chander Pal Singh of Haryana. In the same meet, Benedict Starly of Tamil Nadu also managed to clear 2.18 m, however, gold was awarded to Shankar Roy on the account of fewer number of attempts. On 28 September 2004, during the Asian All-Stars Athletic Championship in Singapore, India’s best high jumper broke his own National record with a height of 2.25 m to take the silver behind Hu Tong of China. In 2007, both Harishanakar and Benedict Starly sailed past a height of 2.14 m during the 33rd National Games, held in Guwahati. Yet again it was Roy who won the gold on the count-back.

He won the gold medal in the high jump at the 2010 South Asian Games, clearing a height of 2.16 m.

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10 Diseases That Can Be Cured By Yoga

Suryakant

Blog by: Suryakant Tripathi.

Yoga can cure almost any disease under the sky. In fact it would be fair to say that you can stay free from all diseases if you practice yoga asanas regularly. And if you have developed a particular disease, the natural cure for that ailment might be there in yoga. After all, yoga is the collective wisdom of ages and encompasses a system of cure without modern medicines. Yoga can cure many chronic diseases like asthma and arthritis if it is practiced regularly. Yoga cannot cure diabetes but it is effective in controlling the blood sugar to a normal level. There are various yoga asanas that are natural cures for lower back pain and indigestion. The splitting headaches that are symptoms of migraine can be easily cured through yoga. So yoga can cure a number of severe health problems. If you don’t like popping pills for everything, then try the alternative natural cure. Here are some serious illnesses that can be cured by yoga.

  1. Asthma: The only sustainable cure for asthma lies in yoga. Inhalers can save your life when you get an asthma attack but for a long-term cure you have to practice pranayam and anulom-vulom.
  2. Diabetes: Diabetes is one of the major incurable diseases in the world. You cannot really cure insulin resistance but some yoga asanas like the triangle pose can help to control your blood sugar levels.
  3. Hypertension: High blood pressure can be caused due to a number of reasons. It is a disease that can be cured only by regular practice of meditative yoga asanas like the pranayam.
  4. Indigestion: Indigestion is not just a disease but an epidemic among working people these days. However, you can cure indigestion with medicines by trying the child pose or wind relieving pose.
  5. Migraine: Migraine headaches are often caused because there is not enough blood supply to the brain. Try the yoga poses like sirsasana or complete headstand to cure migraine headaches instead of popping pain killers.
  6. Lower Back: Pain Lower back pain has become a chronic disease among working professionals and people even undergo surgery for it. Try yoga poses like tadasana or the tree pose.
  7. Arthritis: Arthritis is a disease that causes severe joint pain and unfortunately incurable. But yoga can help control the amount of pain caused due to arthritis. Try the surya namaskar as a versatile way to cure arthritis pain.
  8. Liver Problems: Liver problems can range from minor ingestion to the severe fatty liver syndrome. To keep your liver healthy, try some very basic yoga poses that increase the blood circulation in the abdomen. The bridge pose and cat pose are good examples.
  9. Depression: Yoga is one of the most potent cures for depression. If you don’t want to be dependent on anti-depressants and sleeping pills, try yoga asanas like uttanasana.
  10. Poly Cystic Ovaries: PCOS is one of the epidemics that is attacking young women these days. The symptoms are irregular periods and it can even lead to infertility. So try yoga poses like the corpse pose to cure ovarian cysts without medication or surgery.

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What is Yoga Therapy?

Suryakant

Blog by: Suryakant Tripathi.

Yoga-chikitsa (Sanskrit) or Yoga Therapy has never been very easy to define, largely owing to the depth and breadth of the subject. And yet, simply stated, Yoga Therapy could be called a system of health care that helps treat human indispositions as naturally as possible, to alleviate pain and suffering through set of exercises, both physical and mental.

Yoga therapy, derived from the Yoga tradition of Patanjali and the Ayurvedic system of health care refers to the adaptation and application of Yoga techniques and practices to help individuals facing health challenges at any level manage their condition, reduce symptoms, restore balance, increase vitality, and improve attitude.

American Viniyoga Institute
Gary Kraftsow

Yoga therapy adapts the practice of Yoga to the needs of people with specific or persistent health problems not usually addressed in a group class.

Samata Yoga Center (U.S.A.)
Larry Payne, Ph.D.

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Traditional Yoga vs Power Yoga

Suryakant

Blog by: Suryakant Tripathi.

Yoga and Power Yoga are to be understood with different meanings and concepts. Yoga is based on the Ashtanga Yoga taught by sage Patanjali, the author of the Yoga Aphorisms. Ashtanga Yoga includes the eight limbs of Yoga, namely, yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and Samadhi.

On the other hand, power yoga is the word used to indicate the Yoga system prevalent in the western countries as a form of ‘keep fit’ program. This is the main difference between the two words.

Another interesting difference between the two words is that, while yoga aims at the highest target of the attainment of spiritual absorption, power yoga does not aim at the target of spiritual absorption for that matter. In fact, it can be said that power yoga does not have inclination towards spirituality.

On the other hand, traditional yoga has inclination towards spirituality. The fact that power yoga is not inclined towards spiritual attainment is known through the various programs promoted by the different Yoga centers in the West. It is important to know that these programs concentrate mainly on how to keep fit in both, mind and the control of body weight.

In other words, power yoga is more of the reduction of body weight. It aims at the control of cholesterol or LDL cholesterol levels in the body. Meditation techniques followed in Power Yoga aim at making the mind calm and quiet. That is why power yoga camps are conducted atop hills and other resorts. They call it yoga resorts.

On the other hand, meditation is followed in the traditional system of yoga with an aim to attain perfection in the art of mind control and self realization. These are primarily the differences between the two words, namely, yoga and power yoga.

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5 Health benefits of Zumba- Alolika Banerjee

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Blog By: Alolika Banerjee

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  1. Total body toning

During a Zumba class, you engage tones of muscles, often unaware that you’re incorporating traditional fitness moves like squats and lunges into your choreography. It tightens your body from head to toe.

  1. It keeps you coming back!

Workouts that feel like work are hard to get excited about, but Zumba is so enjoyable that you actually want to keep coming back. It completely changes the idea of exercise because it’s something you really look forward to.

  1. Great stress release.

Since it is a workout which makes you happy and not feel like a mundane routine, practicing Zumba regularly can act as a stress buster; because let’s face it, who doesn’t love dance?

  1. Can be adapted for any fitness level.

Whether you’re just starting out with an exercise program or you’re an old pro, you can still make Zumba be an effective and challenging workout.

  1. Its social!

Regularly attending Zumba classes is a great way to meet people. You seem them ever week and it starts to feel like you’re just going out dancing with your friends.


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