Careers in Fitness?

Blog by: Suryakant Tripathi

Nowadays people don’t take fitness seriously because there isn’t any career. Career can be generated in the field of fitness.
As a fitness trainer many jobs are available. At gyms and private fitness center they usually require trainers to guide them.
While doing events and seminar related to fitness there theses fitness trainers could be used. While camps they can be useful.
Not just in India also outside India. Many countries are requiring large amount of fitness trainers and they are ready to pay large amount for it.
If you keen on health and fitness and enjoy meeting different people, this job can be ideal for you. To become a fitness trainer, you could complete a recognized qualification before starting work, or you could start as an assistant instructor and complete on the job training.

For a fitness instructor, you will need to be outgoing and friendly. You’ll also need to motivate and inspire people. As a fitness instructor, you would lead and organize group and individual exercise programs to help people to improve their health and fitness.
Your work could involve a range of activities or you could specialize in a particular one. These could include keeping fit, aquacise (training in water), weight training, yoga, Pilates.

Basically a fitness trainer jobs include the following things: Fitness assessments, consultations and introduction sessions for new clients, demonstrating activities for clients to follow, supervising clients to make sure that they are exercising safely and effectively.

To become a fitness instructor you can either complete a nationally recognized qualification through a college or a private training provider before starting work, or start as an assistant with a sports center or gym and complete work based traing to qualify.

Benefits of Fruits in our diet

Blog by: Suryakant Tripathi

The human body is an intricate system and hundreds of complex reactions take place in it all the time. For smooth functioning of the body, you need an ample amount of nutrients that are supplied by fruits in a natural way. When you become ill or develop any health disorders, these can be avoided or treated with a healthy diet rich in fruits. With a busy lifestyle, our eating habits have become packed with preservatives and processed foods that are not only devoid of essential nutrients but can also cause some harm to the body. Fruits boost your immune system and keep you in perfect health.

Instant Energy Supplier: When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercising and why diets for pregnant mothers almost always involve fruits of some kind.

Prevention is Better Than Treating – Nowadays, drug stores have many types of multivitamin tablets that can give supplemental nutrition during critical times. However, it is always advisable to eat the vitamins of fruits in their natural form so that all of the benefits are conferred to you. As is always said, the benefits of fruits can never be outmatched or replaced. Over a 10-20 year time frame, eating fruits regularly can completely change your life and makes a great deal of difference to the health and functioning of your body.

Keeps You Disease Free – The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals and the countless micro- and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes and other chronic diseases. Fruits keep your skin supple, hydrated and nourish it with essential vitamins, minerals and antioxidants, thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Fruits even ensure healthy hair growth and keep your locks lustrous and soft. Some fruits like bananas contain vital chemicals such as potassium, which helps to prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps to keep your digestive tract clean and your weight under control.

Fruits and Nutrition

Blog by: Suryakant Tripathi

Almost all fruits have immense nutritional value, but obviously the type and quantity of nutrients vary between types. As the composition changes with each fruit, the health benefits also change with them. The beneficial powers of common fruits are discussed below.

Apples: A good example of a complete healthy fruit is the apple; it helps in digestion, strengthens bones, provides relief from asthma, lowers blood cholesterol, prevents cancer and helps in reducing weight.

Pears: Another beneficial fruit is the pear, which is a good source of fiber, vitamin C, B2, E, copper and potassium. Pears are an excellent source of pectin and fiber that effectively lowers cholesterol levels. It is mostly prescribed for infants as it is believed to be a hypoallergenic fruit that is completely safe for young children to ingest.

Grapes: Grapes are also a common fruit that can be easily included in your regular diet. Grapes alleviate indigestion, constipation, fatigue, kidney disorders and eye problems. It is rich in several vitamins and also possesses minerals like calcium, potassium, iron, magnesium, phosphorus and selenium.

Berries: Blueberries, cherries, and blackberries prevent cancer and keep your heart protected. If you include cherries or cherry juice in your diet, you can eliminate the associated pain from arthritis, gout and joint inflammation. Berries have the capability of curing arthritis naturally. Blueberries with high silicon content aid in the functioning of the pancreas and is good for diabetic conditions. Blackberries can naturally control diarrhea and form new blood cells, but it can also have the adverse reaction of promoting constipation. If you mix blackberries with cherries or prune juice, it will not eliminate that constipation. High sodium and potassium content in gooseberries and huckleberries protect the liver and the intestinal tract.

Mangoes and Papayas: Mangoes and papayas are rich in beta carotene. Papayas act as powerful antioxidants with an abundance of vitamin C, vitamin E, vitamin D and vitamin A that all aid in the oxidation of LDL cholesterol. This prevents the formation of dangerous plaque that can result in atherosclerosis, heart attacks, or strokes. You get good amounts of vitamin C from papayas, oranges, guavas and Indian gooseberries.

Tomatoes: You might be surprised to know that tomatoes are actually fruits and not vegetables, although we typically consider it as one of the latter. Tomatoes have a high vitamin content and they are an excellent blood cleanser.

Citrus Fruits: Fruits rich in vitamin-C like oranges, limes, lemons, and grapefruits are excellent for your overall health. Oranges are consumed widely for healthy skin, teeth, gums, and to keep the lymphatic system healthy. Lemon, the bitter yellow fruit, has been used for for vision issues for thousands of years and it also treats disorders ranging from common colds to epilepsy. Lemon juice helps people lose weight as well. Grapefruit lowers cholesterol and has antioxidant properties. Limes help prevent disorders like scurvy, piles, and gout, as well as respiratory and urinary disorders.

Dry fruits: Dry fruits like figs, dates, apricots and raisins are extremely beneficial for your health. Apart from being excellent laxatives, apricots are a great natural remedy for anemic conditions. Figs include potassium, the essential mineral that helps in controlling blood pressure. Raisins effectively treat anemia, acidosis, fever, and sexual weakness. It helps you to gain weight, promotes eye, teeth and bone health. Dates have abundant fiber that helps to prevent constipation.

Is it safe to exercise in Pregnancy?

From the Workshop by Dr Ruchira Tendolkar-BFY technical director
Edited:  Kartikeya Chaturvedi

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Image Source: www.livestrong.com

Scientific studies consistently confirm the numerous and outstanding benefits of exercise during pregnancy both for the mother and her developing baby. These benefits are now widely recognized throughout the medical, birthing and fitness communities

Pregnancy affords a unique window of opportunity for women to actively engage in health enhancing activities. Maternal concern for her baby increases the mother’s motivation to form better health habits during pregnancy. Physically active women are more likely to adopt other healthy lifestyle choices. Good habits established at this time can last a lifetime and provide profound benefits for the mother, baby and other family members.

BENEFITS OF EXERCISE DURING PREGNANCY

  1. More efficient delivery of blood and oxygen to the heart & brain enhancing concentration and energy levels
  2. Helps manage or prevent gestational diabetes
  3. Controls weight gain in an effective manner with all the physical benefits of exercise
  4. Enhances body image, confidence and self awareness
  5. Improves posture and results in fewer aches and pains
  6. Aids in quicker post partum recovery
  7. Decreases incidence of falls
  8. Reduces stress, anxiety and insomnia, imparting an overall improvement in sleeping pattern, lowering risk for depression
  9. A larger placenta develops which increases the capacity to exchange oxygen and carbon dioxide, nutrients and waste products.
  10. Increases the cardiovascular capacity of the baby

BENEFITS OF EXERCISE DURING LABOUR AND DELIVERY

  1. Shorter first and second stages of labour
  2. Enhanced pain tolerance
  3. Increased stamina for labour and delivery with lesser perceived exertion during labour
  4. Lower incidences of intervention during labour
  5. Good pelvic muscle tone and flexibility resulting in lesser chance of tearing/episiotomies

HEALTHY MOMS RAISE HEALTHY CHILDREN!

Healthy active women are positive role models and are more likely to pass on their healthy lifestyles to their children. They also give birth to leaner, stronger, healthier babies, who may even have better motor functioning and cardiovascular capacity as adults

From the Workshop by Dr Ruchira Tendolkar-BFY technical director

Fruit Juice vs. Raw Fruits

Blog by: Suryakant Tripathi

You may often wonder which form of fruit gives you more nutrition – whole fruits or fruit juices? It is actually difficult to say which one gives more nutrition. Although eating whole fruit is considered to be the best way of attaining the full benefits of fruits, fruit juices are also easy and healthy options. Of course, if the fruit juice is composed of 100% fruit without extra preservatives or additives, then it has the same nutritional value.

Normally fruit juices are available in two forms, 100% fruits juices and as fruit pulp + water + sugar. In both cases, preservatives and additives are added to increase the shelf life of the juice. Very few brands contain no preservatives. In fact, fruit juices are considered to be the best way of incorporating nutrition into your child’s diet, as they usually love anything that tastes good. Buying and drinking fruit juices is much easier than buying whole fruits, cutting and then eating them. In other words, it’s better to drink the juice than to have no fruit in your diet at all.

When you make fruit juice at home, they contain the same fiber content as whole fruits, provided you don’t add any artificial flavors and preservatives. However, if bought from the store, these juices may not have the equal fiber content after the vigorous processing. Moreover, when you consume those types of juices, extra sweeteners and additives are added, which is not the case for whole fruits. Thus, with whole fruits, you can keep your weight controlled. When you make fruit juice at home, try to add the edible skin of the fruits to the juice to gain even more nutritional value.

You have probably come across the term “seasonal fruits”, and as a matter of fact, most fruits are considered seasonal. They grow in a particular season depending on their native geography and climate. You may be able to get these fruits throughout the year, but they have usually been in frozen state for a varying amount of time. Eating seasonal fruits during the season ensures that they are fresh. Furthermore, most seasonal fruits can also ward off the disorders that come with the season. For example, in India, green mangoes are quite useful for dealing with the heat of summer. Including seasonal fruits in your diet is a delicious and natural way to stay healthy!

We have listed a few fruits below. Click on any of them to find out more details about their healthy effects!

Fruits and Fiber

Blog by: Suryakant Tripathi
Fibrous fruits aid the digestion process in the body. The fruit skins are rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part or the flesh within the skin has plenty of fiber as well.

The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcionigenic properties, and are known to prevent colon cancer and fight bowel irregularity disorders.

Steps to become Male fitness trainer

Blog by: Suryakant Tripathi

Male Fitness Model Tip #1 – Be willing to sacrifice Strength for Looks
Nobody makes a New Year’s resolution to lose 20 pounds off of their bench press over the next year. But when you’re main focus is to get cut, sometimes you’ll lose a little bit of strength in the process. This being said, do what it takes to achieve your overall goal by putting in extra cardio and eating clean – rather than eating to add bulk. Also, forget about impressing other guys in the gym by lifting heavy when you may need to scale back some instead.

Male Fitness Model Tip #2 – Up your Anaerobic Threshold
At the risk of sounding overly-obvious, I’d like to say that you need to increase your current level of cardio in order to achieve a fitness model physique. However, you don’t just wake up one morning and decide that you’re going to go from walking 1 mile daily to running 5 miles a day; instead, you need to steadily increase your anaerobic threshold (AT). Expanding on anaerobic threshold, this refers to your body’s ability to remove lactic acid. Simply put, a higher AT level enables you to work out harder, longer, and recover quicker the next day. Interval training on the treadmill or at an outdoor track is a great way to increase your AT, while there are various other forms of hard exercise that can do the job too.

Male Fitness Model Tip #3 – Strongly consider doing Pilates
The mere mention of this tip might have you rolling your eyes while thinking about the middle-aged, minivan-driving moms who huddle up in posh gyms for Pilates class. Moving past the wimpy stereotype, Pilates is actually a pretty solid workout routine that builds lean muscle, flexibility, and endurance throughout the body. In addition to the obvious physical benefits that Pilates offers, it also relieves stress and helps increase agility. So if you’re truly looking for a new type of exercise that challenges you in unique ways, check out a class sometime. You might even meet some non-middle-aged, mini-driving chicks in the process!

Male Fitness Model Tip #4 – Gradually reduce your Caloric Intake
It goes without saying that a great way to shed a few pounds involves cutting your calories. But do keep in mind that drastically reducing your food intake is by no means a shortcut to getting shredded abs. Sure it might make sense mathematically that, by eating far fewer calories, you’ll lose far more weight. But your body’s metabolic process doesn’t work like a calculator. Instead, it will go into starvation mode when you cut up to 1,000 or more calories out of your daily eating schedule; when this happens, your body stores nearly everything that’s eaten in an effort to maintain homeostasis. Case in point, start with dropping 400-500 calories off your daily diet and go from there.

Male Fitness Model Tip #5: Drink Water….and then drink some more
Sometimes it amazes me how many athletes hit the gym regularly and constantly eat clean, yet forget one very important step in their routine: drinking water. First off, water helps you stay hydrated throughout the day, which, in turn, powers you through tough workouts. Secondly, water plays a huge role in metabolizing all of the protein you eat – or at least should be eating. So rather than opting for sugary juices or soda, be sure to keep water on hand at all times.

Choosing a fitness trainer. Male or Female?

Blog by: Suryakant Tripathi

Getting in shape is the goal of many people all over the world. While some of them can do it alone, others need the help of a personal trainer. When you are in the process of choosing a trainer, you may wonder whether it is in your best interest to choose a male or a female. This article will explain why the latter is the best choice.

From A Female Perspective:
Going to the gym is something many women dread, especially after having children. It can be hard to face yourself in the shape you are in, which means it is so much harder to feel comfortable in front of others. Hiring a female personal trainer would make things a bit easier since they may be able to relate. Since the comfort level may be higher, this will increase the chances of you getting the most from your workout. There may be some exercises that will make you feel awkward and you may feel more comfortable discussing this with someone of the same sex.

The female body is not built the same as a man’s, which means that you cannot expect the same exercises to work for both sexes. While there are many male trainers out there that can help you just as much as a female, you may not feel confident enough in this theory to take a chance. The reality is that a female trainer will never second guess herself about the training she is giving you since she most likely employs the same methods as part of her own routine to stay fit. Again. it is important to know that males can be competent in this arena, yet it only makes sense to hire a female for this particular job.

From A Male Perspective:
Have you ever gone to the gym and felt inadequate because all of the men in the room are fit than you are? This is a good reason for you to consider a female personal trainer. While you may think it can affect a man to have a woman whip him into shape, this is a lot better than feeling silently defeated because your body is nowhere near as toned as the one of your male trainer. Yes, females can be just as fit, but there is that part of the male psyche that can accept that easier than the thought of being shown up by another guy.

Going to the gym is something that many guys look forward to, yet there are others that dread the entire idea. Sometimes it is a task to gain enough motivation to get you in the gym and work out. If you have a female personal trainer, you may feel an overwhelming need to impress her. Obviously, this should not be the main reason for hiring a female trainer. You should hire a trainer based on a number of different factors, mostly if there’s a good fit between you and the trainer. Many men find female personal trainers to be a bit less intimidating than their male counterparts, so they can feel free to let her know if they are doing something that is too much for him to handle. When training with another man, it is likely you will end up trying to grin and bear it.
There are several strong arguments that prove that it may be best for you to hire a female personal trainer. If you have any doubts, you can always try a few sessions to see if you like it. While this is not a decision for everyone, many who follow this advice will find that they are much more satisfied with the results.

As mentioned above, the process of hiring a trainer should be done with care – whether you hire a male or female trainer, make sure they have the proper credentials, experience, and qualifications.

Fitness for College Students

Blog by: Suryakant Tripathi

College students, especially online college students, have packed schedules. Classes, employment, and family or social obligations quickly fill up your calendar. It seems cruel to add another obligation to the list, but here’s one to consider: exercise. Scientific evidence is piling up that shows regular exercise provides important cognitive benefits that could make your scholarly efforts a little less taxing.
Exercise Stimulates Brain Cell Development
Recent human and animal studies show that regular aerobic exercise has profound effects on the brain. A recent New York Times article, “How Exercise Could Lead To A Better Brain” , describes experiments performed on mice at the University of Illinois. Mice who ran regularly on a wheel had more neurons—brain cells—than those who did not.
Also, mice who ran regularly had more complex connections between neurons, meaning they were able to access their brain cells more flexibly. Finally, the mice who ran regularly did better on cognitive tests, such as completing a maze. There’s evidence that this direct relationship also exists in humans.
Exercise Improves Memory Retention
The hippocampus is a structure in the brain that controls the formation, retention, and recall of memories. In most adults, the hippocampus starts to shrink slightly starting in the late 20s, leading to memory loss over time. Evidence from a 2011 study, recounted in the New York Times article mentioned above, shows that exercise prevents this shrinkage and may even promote regrowth.
A group of senior citizens were randomly assigned to a stretching program or a walking program for a year. After the year was over, the stretching group’s brains were scanned, and their hippocampuses had shrunken according to normal expectations. In the walking group, however, the hippocampus had grown. For college students, the implication is clear: regular exercise could benefit the parts of your brain that help you recall information.
Exercise Increases Focus and Concentration
In 2009, a Canadian school for learning-disabled and ADHD children took part in an experiment that involved having students exercise for 20 minutes on treadmills or exercise bikes before starting their math class. Teachers noted a marked improvement in students’ ability to concentrate, participate, and retain information during the class after they had exercised. Inappropriate behavior also improved in the group that exercised.
Additional experiments of this type, such as those taking place at Naperville Central High near Chicago, IL, suggest that three 20-minute sessions a week is the minimum dose needed to reap the concentration-enhancing benefits of exercise.

Blog by: Suryakant Tripathi