Indian Squash Champion: Dipika Pallikal

Blog by: Suryakant Tripathi.

Perched at World No. 16, Dipika Pallikal currently is the highest ranked out of all the Indian squash players. The squash queen had a relatively quiet year on the professional front apart from the historic medals from the multsporting events.

The Chennai girl who is the first Indian to be ranked in the world top ten, slid down the rankings as she concentrated fully on the Asian Games and the Commonwealth Games. Towards the end of the year, Dipika did manage to annex two titles at the JSW Indian Squash Challenger Circuit 2014. Expect her to bounce back strongly in 2015.

Her achievements in 2014 –

  • Commonwealth Games women’s doubles gold
  • Asian Games women’s singles bronze
  • Asian Games women’s team event silver
  • Winner of the third leg and fourth leg of JSW Indian Squash Challenger Circuit 2014
  • Runner-up at Texas Open.

Exercise for working professionals

Blog by: Suryakant Tripathi.

  1. The Grim Reamer
    Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)
  1. The Cubicle Dip
    Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.
  2. The Stapler Curl
    Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).
  3. The Namaste
    Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.
  4. The Secret Handshake
    Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

For more details visit http://www.bfysportsnfitness.com

Indian Wushu Champion- Sanathoi Devi

Blog by: Suryakant Tripathi.

The sport is probably the least known on the list, from inadequate sponsorship to little or no infrastructure Wushu has to fight for its legitimacy at every level. However, two bronze medals at the 2014 Asian Games, ahead of several countries, where the sport is a mainstay has given Indian Wushu some much needed attention.

Sanathoi Devi’s bronze at the Asian Games only touched the surface of her achievements in the sport. Devi won one of the silver medals at the 2013 World Wushu Championship held in Kuala Lumpur, India and the other at the 2010 Championship in Ankara, Turkey.

Indian Wrestling Champion- Amit Kumar Dahiya

Blog by: Suryakant Tripathi.

A 20-year old changing weight classes to participate at an International level multi-disciplined event is a risk that not many would take. But, wrestler Amit Kumar Dahiya did so right before the 2014 Commonwealth Games in Glasgow. The shift to 57kg, didn’t deter him whatsoever as he went onto win gold at the event.

Prior to the Commonwealth Games, Dahiya had won silver in the 2013 Wresling Championship (55 kg category) at the age of just 19. Now 21, Dahiya is being touted as Sushil Kumar’s replacement in the Wresling realm for India.

Indian Weightlifting Champion- Sanjita Khumukcham

Blog by: Suryakant Tripathi.

In 2014, Sharath Gayakwad created history by winning six medals for India at the 2014 Asian Para-games. He defeated P T Usha’s record of most medals by an Indian in a multi-discipline event.

Sharath won a silver medal at the 200m Individual medley event and followed it up by winning bronze in the 100m backstroke, 100m breaststroke, 100m backstroke and the 50m freestyle. He also went onto win bronze in the team event.

Indian Para-athletics has another prospect in Girisha Nagarajegowda, who won silver in the Men’s High Jump category at the 2014 Paralympics category. He was awarded with the Padma Shri in 2013.

Indian Para-sports Champion- Sharath Gayakwad

Blog by: Suryakant Tripathi.

In 2014, Sharath Gayakwad created history by winning six medals for India at the 2014 Asian Para-games. He defeated P T Usha’s record of most medals by an Indian in a multi-discipline event.

Sharath won a silver medal at the 200m Individual medley event and followed it up by winning bronze in the 100m backstroke, 100m breaststroke, 100m backstroke and the 50m freestyle. He also went onto win bronze in the team event.

Indian Para-athletics has another prospect in Girisha Nagarajegowda, who won silver in the Men’s High Jump category at the 2014 Paralympics category. He was awarded with the Padma Shri in 2013.

Indian Judo Champion: Navjot Chana

Blog by: Suryakant Tripathi

With four medals at the 2014 Commonwealth Games, Judo is one of the up and coming sports in India. Judokas Navjot Chana and Sushila Likmabam finished second in their respective weight categories in Glasgow.

However, Chana has been one of the standout athletes for India in the sport of Judo. Since winning the National Championships in 2008/09, Chana has been a picture of consistency A gold medal at the 2010 Commonwealth Championship in Singapore highlighted his growth in a span of just three years.

Another National Championship victory was matched with the silver medal at the 2014 Commonwealth Games. Chana was unlucky as a he narrowly lost out to England’s Ashley Mckenzie in the final.

Are you following a wrong workout method to burn fat?

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Blog By: Kartikeya Chaturvedi

It is indeed a matter of consideration while choosing a correct exercise model to burn that extra fat in your body. Every one needs a perfectly shaped body after working the heart out everyday at the gym or at home. Since the world is full of opinions and advises, some fall prey to wrong methods and models of workout. Today we list out few things     which you might be doing wrong to burn the belly fat. A note to remember- Burning overall body fat is quite necessary to burn that extra chunk 

 

  1. You’re only doing Cardio!

    how-much-cardio-is-too-much.png

    This is one of the most common mistakes a person does and falls prey for. Doing just the cardio to eliminate the extra chunk will land you up losing the muscle mass instead and you will end up having what they call a “lean fat body”. Strength training is equally important and should be managed accordingly.

  2. You believe doing just abs will cut the belly fat? Wrong!

    2-fat-guy-doing-crunches.jpg

    Like every other muscle, abs also need rest. A rest of about 48-72 hours. So if you’re thinking to lose the fat around the belly, don’t just do abs everyday. Make a schedule or get yourself a trained professional ( recommended ) to help you out.

  3. I am doing good workout-so I can eat anything !
    overeating.jpg

    Another example of a wrong advise or methodology to go about. The body reduces weight according to the proportion of calories you take and the proportion of calories you burn. This relationship has to be maintained. For reducing 1 kg of weight, a person needs to lose 7600 kcal ! So keep your taste buds hungry until you reach your goal !

  4. “I am going to the gym-I do not need aerobics/yoga”

    Women standing on their heads in yoga exercise at The Iyengar Yoga Studio, London, England, UK
    AN3MGG Women standing on their heads in yoga exercise at The Iyengar Yoga Studio, London, England, UK

    Yoga, and aerobics provides complete body stretching, relaxation and treatment to the body. The ancient methodology to keep fit should not be ruled out just because you’re using barbells in a gym. Practising yoga or aerobics can relax you and bring complete fitness even if you miss a day or two at the gym

  5. “Why do I need to drink water? I drink protein shake”
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    Till now, you must and should know that water is very essential for one’s health. One needs to drink lots and lots of water in order to keep the system clean. Many still do not like to keep a bottle of water with them, instead they are attracted with the all new protein shakes/juices which have emerged in the fitness world. True that some nutritional products help you building a good body, but replacing water with it is completely wrong. One should drink at least 7-8 glasses of water every day.

 

There are many other facts/myths and advises which people believe , but keeping them aside and sticking to the basics is equally important. This needs focus. Generally people do not opt for personal trainers or prefer asking experts, instead they read something, and start implementing without even knowing the consequences. Remember every body is different and practising something without supervision can lead to bad results. We at BFY recommend that training consultancy is equally important as consulting a doctor, hence there are a wide range of qualified trainers, training just for you to give you the correct form of advice. So, the next time someone advises you, do consult a fitness expert !
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Obesity- A major Risk factor for Sleep Apnea

Blog by: Vaishali Khanna

 

Obstructive Sleep Apnea (OSA) is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.

 

The upper airway repeatedly collapses,causing cessation of breathing(apnea) or inadequate breathing (hypoapnea) and sleep fragmentation.The breathing stops during sleep for 10 seconds to a minute or longer.Oxygen levels in the blood decrease.Sleep fragmentation results in chronic daytime sleepiness.This disrupts healthy sleep and causes a number of short term and long lasting effects that threaten the health and well being of those who suffer from the condition.

How many people have OSA?

 

4% of men and 2 % of women aged 30-60 years meet minimal diagnostic criteria for OSA with excessive daytime sleepiness.

 

People most likely to have or develop OSA may have any of the following:

  • Obesity,especially in the upper body
  • Male gender
  • Small upper airway due to excess throat tissue or abdominal jaw structure
  • Nasal Obstruction
  • High Blood Pressure
  • Family History of OSA
  • Overweight Obese indivisuals

 

Excess body fat on the neck and chest constricts the air passage ways and sometimes the lungs.Obesity,particularly abdominal and upper body obesity,is the most significant risk factor for obstructive sleep apnea.The more obese a person,the greater the risk of apnea

 

General things that can make a big difference include:

  • Losing some weight,if you are overweight or obese
  • Avoid alcohol,sedative and hypnotics
  • Sleeping on your side or in a semi propped position

 

If you have sleep apnea,do not take sleep medicines or sedatives.These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse.The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open.

 

 

 

If OSA is left untreated,it can increase the risk of developing:

Hypertension

Cardiac arrhythmias

Myocardial ischemia

StrokePre-diabetes

Decreased quality of life

 

 

Not only does sustained weight loss improve OSA,it also improves many other independently linked co-morbidities such as Hypertension,high cholesterol and diabetes.The greater the change in body weight or waist circumference,the greater is the improvement in OSA.

 

Visit: www.bfysportsnfitness.com
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