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

Fitness on Weekends

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Blog by: Kartikeya Chaturvedi
The weekends are very indolent at times and specially our beloved Sunday. After a week’s long working schedule comes the weekend, where the normal working class plans to relax and remove stress. Some opt to arise late, some plan picnics, or even at times an informal get together. There are million ways today through which you can rock your weekends. The food and entertainment industry have created such a market that will lure you with their charm. So how does one keep a check on their fitness on weekends? Let’s find out:

  1. Treat the weekend as 2 normal days- wake up early
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    The more you think about the weekend which is approaching, the more your planning goes wrong and then that results in planning things which aren’t fit for your health. Therefore treat all 7 days of the week as equal and do not alienate the Saturdays and Sundays. This will help you plan better and start your day with the schedule your body is used to. Treating the body like a temple for two days a week isn’t a good idea is it?

  2. Try some recreational Activities

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    Fitness is not just about doing exercises. Fitness is an overall composure of the body. Since the weekends provide some spare time, try to indulge in some recreational activities. This will let your mind relax and keep the work-stress away for at least two days. Not only this, you may find a new passion or master in some activity while doing the recreational activities which will benefit you and add something new to your cap. How interesting !

  3. Talk to your old friends
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    Usually we make friends at the place we work or study and forget to be in touch with the friends we made at school or college or the last place you worked. Talking to your old friends is a great way to realise that how worthy you are to someone. This helps one to be motivated and start afresh in the regular week.  So the next time a Sunday comes, recharge that mobile phone and give a ping to an old buddy- see the difference !

  4. Don’t skip your workout on a weekend
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    This is a rule which every fitness-freak knows. If you are irregular with the workouts, nothing’s going to work. So apply the rule of early to bed early to rise and push yourself to workout at least for 30 minutes if not an hour.

  5. Do not put limits on your fun-but don’t be limitless
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    We all want to enjoy the weekends, and we know that. Hence, do not also stop yourself from enjoying your time. Keep the work away, and enjoy the life. Remember your life on this planet is not confined to just doing work. Time is running out, keep the work-life balance put !

We do not want you to miss out on your weekend, but we also do not want you to miss out on your fitness. Just choose the right way and all will be good. After all- All is Well !

BFY Sports and Fitness brings to you different courses and workshops throughout India in select cities. Try to figure out the best fitness course or workshop for you and start making your weekend fitness goals from today
Visit: www.bfysportsnfitness.com

Health Workshops

Health Workshops

Wellness is defined as “the constant and deliberate effort to stay healthy and achieve the highest potential for well-being”. Our workshops expound on that and cover the following topics:

The Components of Wellness
Program discusses wellness and the elements of wellness in an effort to achieve a healthy balance of energy in all aspects of life. Behavioral tendencies that are contrary to wellness are also addressed.

Identifying one’s Fitness Level
Four major components of fitness (cardiovascular strength and endurance, muscular strength and endurance, flexibility, body composition) are discussed as well as how the lack of motion is linked to disease.

Designing Muscular Strength and Endurance Programs
The focus of this seminar is to outline the steps necessary to develop a lifetime strength-training program that will minimize the effects of atrophy, improve wellness and offer preventive measures to reduce the risk of deteriorating muscle condition.

Designing a Cardiovascular Fitness Program
This workshop speaks to the crucial need to increase physical activity and reduce the chance of succumbing to chronic health-related problems due to inertia.

Understanding Why People Don’t Lose Weight
Behaviors and perceptions that lock individuals into patterns that prohibit successful weight loss are identified. It addresses how individuals process this information and increases awareness of personal barriers while at the same time provides the tools necessary to design individualized weight loss programs.

Body Fat Assessment
Information about body composition including the percentage of body fat and the effects of aging and genetics on that percentage is provided. Participants can then tailor their own regime of wellness and weight loss to achieve their goals.

Creating the Right Recipe for a Balanced and Healthy Lifestyle
Learn about yourself and your perceptions to better control the varied aspects of your life. Discussion emphasizes motivating yourself to become whole and balanced which will create harmony in your life.

 

5 eating habits to adopt while at work

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Blog by: Sonali Shukla
Editor: Kartikeya Chaturvedi

While being indulgent in your work leaves no time to look over your health, it definitely leads to catastrophic consequences in the course of time. In the fast-moving world where everything is a finger touch away, it is of vital importance to keep yourself healthy to combat with the fast pace. 8 hours of rigorous work schedules and 3-4 hours of sleep takes a toll over your health in the long run. As much as it is difficult to balance, one has to find ways and means to ensure healthy habits to deal with the stress causing and tiring work loads. So what do we do when we are short of time to go to a gym and do workouts? Here are some time-saving, easy hacks one can adopt to stay healthy while at work. Eating is one fundamental and basic habit of every being. In order to keep moving round the clock, you cannot do without eating. Therefore, rather than simply gorging down on junk, treat your famished self with some healthy food.

 

  1. Start the day with a healthy breakfast
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    You may do without eating your dinner or lunch, but skipping on breakfast leads to heavy loss to your health including, de-braining. Eating breakfast improves your productivity at work and pushes you out of your sleepy-energy-conserving mode. A glass of juice, protein shake or chomping down a fruit is a good start to the day.

  2. Eat small-but-frequent meals

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    In order to keep yourself energised and your blood glucose levels constant, it is important to keep up the fuel supply. Eating at regular intervals keeps you consistent and active through the day.

  3. Keep your lunch moderate

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    When at work, it is obvious to get tired and to feel drowsy. Overindulging in our portion sizes causes our productivity levels to dip. Thus, keep your lunch small and compact.

  4. Stay Hydrated
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    As you become dehydrated, the blood starts to thicken causing your heart to pump with difficulty. Hence, drinking plenty of water not only hydrates you but also eases transport of required nutrients throughout the body, keeping you energised.

  5. Eat enough fibre and Omega 3s
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    While fiber helps you digest your meals slowly and steadily, omega 3 is the essential fatty acids found in nuts, oils and fishes. These store carbohydrates as energy and keep your brain cells active, keeping you active and alert at work.

Chalking down these easy habits in your daily schedule not only keep you healthy but also increase your self esteem and reduce your stress levels. Together eating healthy and being productive at work ate your simplest steps towards a prosperous life both at work and home. Start today!

 

BFY Sports n Fitness brings to you a variety of nutrition products. Visit the below mentioned website to get the best nutrition plan/products according to your body type

Link : http://www.bfymarket.com