Description of Jobs in Health, Fitness & Sports

Blog by : Anushka Jain

To fitness freaks and sports enthusiasts like us, a desire to have a job in the fitness field is not anything new. Every day, we pass on our wisdom about fitness to our friends and colleagues. Every day, we dream about doing it for a living. But then, the reality sets in and we push the image away.
But did you know that your dream is not unrealistic anymore? Did you know these jobs actually exist and pay more than you thought? Did you know it is actually very easy and feasible for you to do it?
If you shook your head into a no, this article is for you. In this article, I am going to give a job description of eight jobs in the health fitness & sports industry that are proven to be the most satisfactory. Ready?

 

  1. Physical Education Teacher:
    Students commonly call them as a P.E teacher or a gym teacher. These teachers usually have done a certified course in physical education or athletic training. They give theoretical and practical knowledge about fitness, health and sports to the students. Their daily schedules are decided upon the school’s syllabus pattern, but usually they take one hour class daily. They start by teaching daily good habits, proper meals, and common exercises good for their body growth. Then, they move on to training kids for numerous sports they want to participate in, including basketball, football, cricket, gymnastics, tennis etc. They also teach kids some other values like discipline, being a team player, leadership skills in sports etc. Physical Education teachers make good money and have satisfactory schedules. If along with your passion for fitness, you love kids, this job is definitely for you.

 

  1. Nutritionist:
    A nutritionist’s job is to advise people in the matters of food and nutrition, and how it impacts their overall health. They also decide people’s daily meals, calorie intakes, dos and don’ts in matters of food etc. If people have specific chronic diseases, they prepare customized diet plans for them in that case. A diet plan of someone with obesity and someone with diabetes will have differences. Nutritionist can be of a few types: dietician-nutritionist, sports nutritionist, personal nutritionist etc. A smart nutritionist would be able to help their clients with whatever food problem they are facing. Usually, nutritionist have a certified course in diet programs, nutrition management etc. They can be self-employed or work in hospitals, clinics, spa-centres, gyms and sports clubs. This is one of the highest paying jobs in the fitness & health industry.

 

 

 

  1. Personal Trainer:
    Being a personal trainer is the new ‘trending’ job in health & fitness industry. A personal trainer can have a varying degree of knowledge of general fitness involved in exercise prescription and instruction. Their job is to listen to their clients’ problems about fitness, make a plan to overcome those problems and implement the plan with daily follow-up of exercises and suitable diets. Trainers measure their clients’ strengths and weaknesses, triggers etc. to help them achieve their fitness goals. Personal trainers can either work independently or work in gyms and health clubs. Their salary is usually decided upon the kind of training they are providing to a specific client.

 

  1. Physical Therapist:
    Physical therapists own a professional degree in physiotherapy and are highly educated and experienced in the field. They help their patients recover from an injury by developing a plan, and using treatment techniques to provide aid to patient’s body movements. In many injury cases, physical therapy works better than medical therapy. So, these physiotherapists help their patients do some general exercises that can make their body function normally again. They usually work in hospitals, medical centres, health agencies, sports facilities or sometimes independently too. They earn a lot due to the technical knowledge and experience, and the medical aid they provide.

 

  1. Gym Owner:
    Being a gym owner is probably the simplest jobs of these all, while still earning a lot. For being a gym owner, you can just have a certified course of general fitness and exercise. But more than that, you need to have knowledge about start-ups and businesses. To be smart about it, you need to have a clear idea of the framework of your gym. This means deciding the business structure, the kind of exercises you will promote, the area you will establish it in etc. Also, you must appoint trainers who have enough knowledge and experience in training & exercise. If the gym ends up becoming a successful one, you would be one of the few to live your dream and earn well.

 

  1. Fitness Magazine Writer/Editor:
    This job fits for the kind of people who are the ‘fitness guru’ of their friends circle. Are you that friend who is always giving advices about healthy food and effective exercises? If you are, then how about becoming a fitness magazine writer/editor? This will help in nurturing that creative side of yours while you do what you love best – advice! For doing this, you must be certified in any general fitness course, diet & nutrition course etc. and you get paid well according to the magazine’s popularity. This job is convenient for people who want to follow their passion and keep their full-time job as this is part-time only.

 

  1. Sports trainer:
    A sports trainer is usually a certified & licensed health-care professional who practices in the field of sports, athletics etc. They are sometimes specifically an expert in one sport and train their students in the particular sport to become better. You may have visited several sports clubs where there are trainers for cricket, football, tennis, swimming etc. These are the ones we are reading about right now. They choose their method of training themselves but it always requires discipline, hard work and determination. If they do well, they can get a job in national and international clubs too to train professional players who represent our country internationally. Therefore, this is an opportunistic job that pays quite well too.

 

  1. Sports Journalist:
    This is the era of media & journalism. Hence, sports journalism has to be one of the jobs that are best suitable for people passionate about sports. These journalists do not necessarily have done a course in fitness or sports. They are professional journalists who are passionate about sports while having appropriate knowledge about it. They focus on reporting amateur and professional sporting news and events. Their daily job is to witness sports events, observe them carefully and report it to their seniors. Some of the perks of this jobs is – you get to travel, you get to go to numerous sports events and matches, you get paid very well. So, ask yourself – are you a sports fan who has a zeal for journalism?

 

Were all your questions regarding these career options in health, fitness & sports answered well? If yes, visit BFY website for enrolling yourself in your desired fitness course. If no, visit BFY for more information about them.

A Fitness Guide

Blog by : Anushka Jain

A Fitness Guide

 

A balanced and healthy diet is the key to every problem your body is facing. Therefore, it is our duty to take care of our diet the most. It is said that for maintaining a good health and keep your body fit, a vegetarian diet is the best diet. However, there is no magic pill and there is not one specific diet for overcoming metabolic syndrome and keeping fit. Everyone’s body is different, therefore having different nutrient needs.
Still, there are some guidelines you can follow in order to make sure you are doing everything you can to nurture yourself.

  • Keep hunger pangs in control by having a fruit or a healthy snack – oats/cornflakes.
  • Eat slowly and chew properly.
  • No television, no phone-calls during meal.
  • Keep the portion size small.
  • Opt for a clear soup or salad.
  • Opt for lemon juice instead of soft drinks/milkshakes/coconut water.
  • Prefer boiled rice.
  • Choose fruit based desserts.
  • Remember – don’t skip meals. To maintain your blood sugar level, eat frequent meals.

 

By following the above guidelines, you are taking care of your body by providing it the nutrients it needs. The above guide can be followed by anyone. But people with chronic illnesses usually need a different guide – one which can cure them of their illness.

 

DIABETES NUMEROLOGY

0 – Tobacco

1 – Annual check-up

2 – Dental check-up in a year

3 – Months average blood sugar level (HBA1C)

4 – Pillars – 1) Healthy Diet

2) Regular Exercise

3) Medication

4) Diligent Monitoring

5 – Servings of vegetables and fruits

6 – Small meals

7 – Less than 7% of HBA1C

 

HIGH BLOOD PRESSURE

 

  • Salt less than 3 gram/day
  • Oil less than 10-15 ml/day
  • No ghee, no butter
  • No anger
  • Exercise

 

HEART DISEASE

 

1 – Physical Activity: Cycling / walking / shopping for groceries /
playing with children

2 – Diet and Nutrition

3 – Variety – All groups of food

4 – High fibre food

5 – Low cholesterol food

6 – Less salt

7 – Emotional support

8 – Medical follow-up

9 – Self monitoring

 

OBESITY

 

  • Write a diary
  • Exercise everyday
  • Add variety to your workout
  • Limit carbohydrates intake
  • Don’t starve yourself – eat frequent meals
  • Reduce your salt intake
  • Make sure that you are getting your required amount of proteins
  • Make sure you burn more calories than you gain

 

TEN STEPS TO LOWER YOUR CHOLESTROL

 

  • Eat fruits and vegetable regularly
  • Include whole grain every day
  • Maintain a level of physical activity that keeps you fit
  • Achieve and maintain a healthy body weight
  • Keep total cholesterol and saturated fat low. A 2000 calorie diet. Healthy people should eat less than 300 mg cholesterol/day.
  • Eat a menu rich in soluble fibre (oats, bananas, oranges, carrot).
  • Include soya proteins.
  • Avoid food containing trans-fat. Trans fats are found in prepared fried food.
  • No curry.
  • Avoid sleep after meal.

 

BE A FITNESS TRAINER

Blog by : Anushka Jain

BE A FITNESS TRAINER

 

Are you tired of the monotonous 9 to 5 job?
Want to start doing something new and exciting?

Make your passion your profession!

It’s time to give yourself a chance to live. Make fitness your career.
You can be:

  • An Aerobics Instructor
  • Gym Instructor
  • Personal Trainer
  • Fitness Consultant
  • Fitness Writer
  • Fitness trainer for sportsmen
  • Corporate Health Management
  • Weight Loss Specialist etc.

 

Scared of stepping foot in this industry? Let us tell you the reasons you should join it today:

  • High demand
  • Good income
  • Satisfaction
  • Flexibility
  • Enhanced skills
  • Helping others

What should be your first step? Easy – get certified in the suitable course!

Reasons for getting certified:

  • Qualified individuals have value
  • Better placements
  • Better income
  • Employers demand only qualified individuals

 

Why get certified with BFY?

 

 

  • Best, most qualified and experienced faculty
  • Get the course of your choice
  • Get guidance & support at all times
  • Promotion & Placement guidance
  • Part-time course that saves time
  • Regularly updated through workshops, meetings and seminars by National & International presenters
  • Get fitness & health consultancy
  • Associate yourself with a premium organisation
  • Help-line through BFY – India
  • Join the fitness revolution – make wealth from health

 

Check the study material in advance by enrolling early:

You will receive the study material as soon as your payment/cheque/draft is cleared.

 

Tests & Exams:

Exams are of MCQ type.
Passing marks – 25 out of 50 (50%)

 

Want to know the syllabus beforehand?

  1. Introduction to physical fitness
  2. Cardio-respiratory fitness
  3. Musculoskeletal Anatomy & Physiology
  4. Kinesiology
  5. Nutrition
  6. Body Composition
  7. Client Assessment
  8. Injury Prevention
  9. Special Population
  10. Motivational techniques
  11. Legal issues
  12. Professional responsibilities
  13. Emergency training

 

Requirements for the course:

  • Candidate must be 18 years old

 

Interested yet? What are you waiting for?
Enrol today and get a lifetime valid certificate on clearing the exam.

If you don’t settle for a life partner, why settle for your career?

BFY will help you live you dream.

Four Reasons to trust BFY for your fitness course

Blog by : Anushka Jain

Four Reasons to trust BFY for your fitness course:

 

In today’s world, nobody trusts anybody without any reason. So, it is clear to us how our consumers would not trust us unless we provide them with a few reasons to do so. We understand that our consumers would choose us only if we give them a little more than their expectations. So, following are our reasons to explain why you should trust BFY for your fitness course:

  1. Choose your own course: BFY provides you with numerous options for your courses in fitness, diet or sports.
    How would that help you?
    You can actually read about all the courses on our website, discuss your preferences with experts and choose the right one for yourself. Having so many options tell you what you already didn’t know, therefore expanding your knowledge, and giving you a chance to explore a new side of yourself too. Suppose, you were looking for courses to become a gym trainer but you read how beneficial it is to become a personal trainer while exploring the courses. You would have one more choice, leading you to think everything through before you make a decision.

 

  1. Best training faculty: At BFY, we provide you with the best faculty. They are certified, experienced and experts in their fields. A lot of them are award-winning experts, still wanting to work in BFY because of the quality we provide here. There are physiologists, fitness experts, physical therapists, dieticians etc. working with us. There is more information available about each faculty on our website.

 

 

  1. Our Aim: BFY is concerned about the lack of awareness in fitness, sports & diet in our country. Therefore, it was founded with the aim to promote and develop the sports, health and fitness education in India. It trains people in a way that they can add value to the fitness industry of our country. We have 19 centres around India, all working together to make our country healthy & fit.

 

  1. BFY App: Apart from all this, BFY app also provides a lot of services to its users including:
  • Exclusive discounts on workshops, seminars and courses
  • 24/7 customer support
  • User friendly interface
  • Monthly fitness quiz with cash prizes
  • Sample test papers for students
  • In app video/digital/audio tutorials
  • Fitness widgets (BMI, Calorie intake adviser, ideal weight etc.)
  • Instant BFY updates through push notifications

 

With numerous courses, best facilities, quality teaching, proper guidance & counselling, BFY has become India’s premiere health and fitness training and education organisation. We promise to provide you a successful life in the fitness industry. Join us today.

Zeven-A Multi-Dimensional Brand

Blog by : Kirti Bhardwaj

To receive omni channel way to deal with achieve clients

Helped to establish by Hemchandra Javeri and Mahesh Bhupathi with a seed speculation of $5 million, Zeven has been intended for the Indian climate and territory, keeping in minds the Indian body structure and socio-social factors around seeking after a game.

ZEVEN is a multi-dimensional brand focused on changing games in India by making dynamic game an essential piece of your life. Inhale, Eat, Sleep, play. Zeven is an upset, releasing your potential. The Zeven Chakri remains for the soul of game, continually moving, honing and performing. Power inside that shows comes about unobtrusively outside. Zeven gives India a games mark made for Indians. The Chakri is our image, speaking to vitality, widespread movement, control, speed and achievement.

Their fantasy is for each Indian to “go out there and play”! For us at Zeven, your age, sex, wage or area doesn’t make a difference. All we require is your want and responsibility regarding playing the diversion. Numerous games are played crosswise over India and we long for catalyzing distinctive individuals to play them; hockey, cricket, football, badminton, tennis, kabaddi and some more.

It took the organization over a time of shopper research and testing items with sportspersons and general purchasers previously the formal dispatch of Zeven in February. Zeven stock is additionally accessible on Amazon, Flipkart and Snapdeal. Gotten some information about plans to raise more capital, Javeri, without uncovering the sum, stated, “We have officially raised Series a subsidizing from a HNI who wishes to stay mysterious.” Created with a mission to change dons in India by making dynamic game a fundamental piece of Indian life, Javeri trusts that sometime a billion Indians will take to some type of game. Zeven has started the procedure with the dispatch of a group of dynamic sportspersons on its entryway which has gathered 2.25 lakh fans.

Zeven trusts a game acquires extraordinary qualities you, values they at Zeven live for. Games is past marvelousness or cash. Train, responsibility, enthusiasm, vitality are values extraordinary sportspersons have.

Made, oversaw, upheld by a group of famous sportspersons and fruitful pioneers from the matter of game, we are resolved to enable you to discover the delight of genuine game. The world’s best for India. Zeven ventures in with items that are an ideal fit for Indians in fit, size and solace at 33% or a large portion of the cost offered by the best four worldwide brands.

Release, Delivery, Burning and good timing for FAT LOSS

Blog By-Dr .Rohit Bahuguna – BFY Faculty

What are the right way to maximize fat loss for fat loss to occur, three things need to happen:

Release, Delivery and Burning

  • Fat cells must release This process is lipolysis.
  • Fat has to be delivered to the mitochondria via the bloodstream to be burned off. We’ll call this the delivery
  • Fat burning has to take place. This is lipid oxidation.

The truth is that most of us are not aware all three steps must occur. While lipolysis is the rate limiting factor (must occur for the other steps to take place) – just because fat gets released does not mean it gets burned. Fat can re-circulate and get re-stored.

Lipolysis: Release

Fat release from the cells is the first step required. Exercise is the main precursor for this. If your exercise habits do not match your goals, you could be wasting your valuable time and efforts.  Regardless of which type of exercise : jogging, weight lifting or HIIT, each accomplishes the first step.

 

Yes all three steps happen during your workouts. You shouldn’t care about fat burned during your workout – you care about the fat burned after.

Delivery

Subcutaneous fat is the most difficult fat to remove. For us men – this is our love handles. For most women – it is your hips, butt and thighs. These are our outermost areas of the body which lends them to having the least blood flow. Our visceral fat that is deep in the belly is easy to get rid of because it is next to our blood stream. Fat is easily picked up and taken to get burned off. Since these subcutaneous fat areas are poorly perfused, they are more difficult to achieve fat loss. High intensity, short duration exercise is the best option to create blood flow to these areas.

Lipid Oxidation: Burning

It’s difficult to argue which phase is the most important as they are all required, but this is where we want to reap the benefits of our exercise efforts. There are a lot of hormones involved at this phase that dictate whether fat gets burned or circulated and restored. The fat must make it to the mitochondria (think of these as little energy factories) to get burned. Managing insulin is the single most important thing for fat loss.

Get your Meal Timing right:

Whether you are training for muscle gain or fat loss, meal timing is important. This is where most people get it wrong.

  • If your goal is to increase strength, then protein + carbs before and after your weight training workout are optimal. To make sure you get the most from your workout, you should eat carbohydrates beforehand. Post workout carbohydrates aid in muscle building and recovery.
  • If your goal is fat loss, eating immediately before or after your workout can be detrimental to your efforts.

Let’s look at the three steps for fat loss again: release, delivery and burning.

If you do an interval style workout, you’ve achieved release and delivery and you’re primed for burning. If you eat immediately after this workout, fat burning stops. Your body shifts to burning the energy from your post workout meal, not the fat released during your workout. In this case, some fat released in your workout gets circulated and restored.

The same can be said if you ate a large pre-workout meal before your metabolic workout. Your body will be using the pre-workout carbohydrates as fuel thus making it less likely to use stored body fat as fuel for your workout.

So what is the optimal method for fat burning?

I recommend a metabolic-type workout in a fasted state (no pre-workout meal). Your workout should have a high intensity level and should last no longer than 20-30 minutes. Here comes the most important part of the article. After the workout, keep moving for at least another 30 minutes to continue burning fat released during your workout. This could be walking on a treadmill or a leisure walk outdoors. It is critical you do the low-intensity movement post workout before you eat to ensure maximal fat burning.

To recap: Your training and meal timing should reflect your goals.

  • For muscle building: eat carbs + protein before and after your traditional strength training workout. Don’t over think timing. Have your meals within four hours of your session. An example would be pre-workout meal at 4 pm, gym at 5 pm, post-workout meal at 7:30 pm (all within four hour window).
  • For fat loss: train “fasted” (preferably not have eaten within 4-6 hours pre-workout). Perform a metabolic-type workout (high intensity, short duration). After your workout, get on a stationary bike and read, or take your dog for a walk. Do SOMETHING to keep moving for another >30 minutes before you eat.

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Fitness Stairs ,lets climb together!

Blog By- Dr Rohit Bahuguna – BFY Faculty

Using stairs as part of our exercise routine is a great way to lose weight, improve our fitness and tone and strengthen problem areas, like our legs, tummy and buttocks.

Why climb stairs for overall fitness.

Stairmaster machines are among the most popular pieces of exercise equipment in gyms all over the world, but as with most things in life, there is no substitute for the real thing, and climbing stairs is no exception.

Climbing stairs for fitness and weight loss is great for many reasons. Here are just a couple of them :

  • It is totally free and just about all of us can get access to a set of stairs.
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
  • It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy.
  • It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.
  • It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair climbing workouts are easy to build progression into.
  • It can be done by almost anyone, regardless of fitness level.
  • Because it is weight bearing, it helps build bone strength.
  • It has low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist).

Starting  stairs climbing

The hardest part of getting started climbing stairs for weight loss and fitness is usually finding some stairs to climb! To help you find suitable stairs near you, here are a couple of typical places to find them:

  • High-rise car parks,Shopping centres, Office buildings,Apartment buildings,Train stations, Overpasses and road bridges, Schools and Universities,Parks, Sports grounds, Double storey homes,Local monuments and lookouts. Foot bridges.

How to progress

When we first start climbing stairs for weight loss, we may find ourself getting out of breath after only a flight or two and we may also find that our thigh muscles start to “burn”.

To help our body acclimatize to this form of exercise, we should start by limiting ourselves to walking up two flights of stairs followed by five minutes of walking on the spot. At the end of the 5 minute walk on the spot, when our heart rate has come down a bit, we can try walking up another two flights followed by another five minute walk on the spot. This may be enough of a workout for us in the first week or two.

after few weeks, we can try adding another two flights of stairs and another five minute walk on the spot each week. Eventually we should be able to climb all the flights of stairs we want without having to stop to regain our breath.

When we start to get even fitter and stronger, we might want to try to make our stair climbing workouts even more intense by doing one or more of the following:

  • Lengthening the time of our workouts (doing more sets).
  • Climbing two steps at a time instead of one.
  • Adding to our body weight with a weighted belt, weighted vest or carrying dumbells.
  • Reduce our rest intervals.
  • Speed up our workouts by racing the clock, a friend or a workout partner.

Stairs protocols

For strength improvement it is best to walk up two steps at a time and limit the number of sets of stair climbs we do per workout to between 1 and 5 sets. And instead of running up 20 flights of stairs, it may only be necessary to walk up a total of 15 to 30 steps per leg.

As well as strengthening all the muscles in our legs and buttocks, it is possible to magnify the strength and shaping affect of stair climbing by changing our technique slightly.

  • To work the inner thigh, stand sideways at the bottom of the stairs, place your hand on the rail (if available) for balance. Lift your right foot and place it on the first step. Transfer your weight onto your right leg as you lift your left leg and cross it over your right and up to the next step. Continue up the stairs in this fashion until you’ve reached the desired number of reps.
  • To work the butt, start at the bottom of a flight of stairs, step up with your left leg and kick your right leg back (contract your right buttock when you do this), and then repeat with the right leg and left kick. Continue this until you’ve reached the desired number of reps.
  • To work the hip abductor (the muscle on the outside of your hip that moves your leg out to the side), stand on a stair step sideways with one foot on the step. Without bending the supporting leg, lower the unsupported leg a couple of inches by tilting your pelvis, and bring it back up. Repeat 10 times and switch to the other leg.

To get the most benefit out of any aerobic exercise, we should do it at least 3 times a week, for at least 20 minutes per session, at an intensity that elevates our heart rate to between 60% and 90% of our maximum (which is calculated by subtracting our age from 220). With stair climbing however, we may not be able to continually climb stairs for a total of 20 minutes, so we may need to build up to this level by incorporating other activities with our stair climbing. Eg..  to walk on the spot between flights (as suggested above). Another is to skip in between flights, etc.

For a combined aerobic and anaerobic workout, alternate five minutes of stair climbing with sets of exercises like push-ups, sit-ups, dumbell curls and presses.

 


A combined workout example might include a five minute warm-up, thirty to forty minutes of intervals (consisting of 2-3 minutes of stair climbing followed by 1 minute of muscle toning exercises), a five to ten minutes cool-down and stretches.

Many people choose stair climbing regimens for regular exercise. Benefits of stair climbing that are not experienced with running or walking include:

Vertical Movement

When walking and running, your body moves in a horizontal pattern. With running, your body does experience slight vertical movement. However, with stair climbing, your muscles are forced to resist gravity and move in a vertical pattern. When you move your body vertically, you place high demands on the lower body. Your leg muscles must repeatedly lift your body against the pull of gravity. In addition, your muscles must stabilize and balance, which puts even more demand on the muscles in the lower body.

Readily Available

Stairs are generally readily available. Those who run for exercise generally prefer to have a span of distance over which they may travel. Stairs, on the other hand, are readily available in apartments, office buildings, on streets and in public areas. Stairs are “compact.” Those who prefer stair climbing to running simply need an ordinary staircase for their workout. In fact, all buildings that have elevators also have stairs. Those who prefer to stair climb for exercise may opt to take the stairs instead of the elevator when faced with this choice.

In addition, stair climbing requires no special clothing or equipment. You may want to wear comfortable workout clothes and shoes, but even if you are not dressed for a workout, you can still reap the aerobic and fat-burning benefits of stair climbing.

Faster Benefits

When you stair climb for exercise, you burn twice the fat in half the time than if you run and three times more than walking. An intense stair-climbing exercise session will produce more aerobic benefits in a shorter amount of time than running or walking. One hour of stair climbing will burn approximately 1000 calories.

Weather Considerations

Those who walk or run for exercise rarely do so in harsh weather or rain. On the other hand, weather need not become an issue for stair climbers. Indoor staircases are plentiful so weather is not as much of a consideration for those who choose to stair-climb for exercise.

Less Impact

Stair climbing exposes the legs, ankles and knees to less pressure from impact than running on concrete. Running places a considerable amount of pressure on the feet, as well. Stair climbing offers the benefit of less impact to the body while reaping more aerobic and muscle-building benefits.

Intensity Matters

Both running and walking burn calories and have aerobic benefits. However, those benefits may greatly increased with stair climbing. The calorie-burning and aerobic benefit of stair climbing is determined by how vigorously the activity is pursued. If you casually walk up the stairs, the calorie-burning and aerobic benefits are only slightly higher than running or walking, but if you expend some effort and energy, quickly moving up the stairs, the benefit is greatly enhanced.

To help avoid boredom we can:

  • Cross-train using other activities such as bicycle riding, walking, jogging, etc.

  • Use music to motivate us – wearing a portable radio, CD player or an ipod allows us to listen to all our favourite songs while climbing.

  • Keep an exercise diary and track our progress – nothing motivates like success!

Safety tips for stair climbing

To help us get the most out of our stair climbing workouts and exercise as safely as possible we should keep the following tips in mind at all times:

  • Always warm up and stretch before climbing stairs, paying particular attention to the major leg muscles (calves, hamstrings, thighs and buttocks).
  • Start out slow and easy, and don’t increase our intensity by more than 10% each week.
  • Be very careful coming down stairs. Don’t come down too quickly and NEVER run down stairs, it’s far too dangerous for no or little gain.
  • Put our safety first and go at a speed that ensures we don’t lose our balance or strain too hard.
  • Wear a heart rate monitor so that we can see how hard our heart is working and to ensure we stay within the desired target heart rate.
  • Always carry water with us and stay well-hydrated.
  • Stop if we feel faint, dizzy or in pain.
  • Take sufficient rest breaks during our workouts.
  • Always consult our doctor before beginning any new exercise routine.
  • Do not climb stairs if we have orthopedic or medical complications (such as high blood pressure, etc) that the intense nature of stair climbing may aggravate.

Maintaining the correct posture while climbing stairs is very important to get the most out of our workout and minimize the chance of injury. Correct technique means leaning forward slightly.

Pre and post workout nutrition

Blog By – Dr.Rohit Bahuguna – BFY Faculty

The PRE and POST workout meals  play a key role in the effectiveness of  workouts.

  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
  • What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

PRE Workout Nutrition

It is the last meal you eat before your workout.

In certain cases and in certain situations, this PRE workout meal may carry over into something of a during-workout meal (only if needed, definitely not required).

For this reason, these meals typically get lumped together into what many people commonly refer as the “Energy Phase” portion of your around-workout-nutrition.

The Purpose Of Your PRE Workout Meal.

It plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same.

The primary goal of the PRE workout meal is to accomplish the following:

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

How To Do It

To make all of the above happen successfully, your body needs 2 things:

  1. Carbs
  2. Protein

What this means is, your biggest goal with your PRE workout meal is to consume a significant amount of both carbs and protein in some form sometime before (or if needed, during) your workout.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

Adding fat at this point is fine, use your discretion as long as it fits into your macronutrient goals. Note that this meal is skipped if you train first thing in the morning.

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra pre-workout meal either immediately prior to, or sipped during training. Keep the fats here incidental and not added if you’re prone to gastric distress during training.

My PRE workout meal takes place 1-2 hours before my workout and consists of a normal solid food meal containing a good amount of protein (example foods include chicken, fish, beef, egg whites, etc.), and a good amount of carbs (example foods include brown rice, oatmeal, or any lower glycemic source).

Try to use just protein and carbs coming from normal foods 1-2 hours before working out.

POST Workout Nutrition

Your POST workout meal is the first meal you eat after your workout.

While the PRE (and/or during) workout nutrition phase is commonly referred to as the “Energy Phase,” this POST workout portion of your around-workout-nutrition is commonly referred to as the “Anabolic Phase.”

The Purpose of Post Workout Nutrition

It is also known as “anabolic phase” , as anabolism refers to the “building” (or even “rebuilding”) of something.

It is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout.

Specifically, the goal of the POST workout meal is to accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

How To Do It

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs
  2. Protein

It is  the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.

So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

It should be taken as soon as possible, because, after your workout, your body is absolutely primed and ready to accept protein and carbs so it can immediately begin putting these nutrients to good use doing all of the awesome things you want it to be doing (such as the stuff on that list above). it’s most often recommended to consume your post workout meal as soon after your workout as you can.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.So, your biggest goal with your POST workout meal is to consume a nice amount of both protein and carbs sometime within the first 30 minutes after your workout.

Within 30 minutes post-workout, have either a liquid or solid meal containing…

 Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

Amount of fat here doesn’t matter as long as your daily target is hit.

If you want to get the most out of your workouts, despite your chosen mode of exercise—whether it’s a grueling Cross Fit workout, an intense spin class, or a brisk run in the mountains—you must take your pre-exercise and post-exercise nutrition seriously to provide the muscle with the raw materials it needs.

Since all intense forms of exercise use carbohydrates for energy, maintaining adequate carbohydrate stores in muscle makes good sense. Having 1-2 meals under your belt before training will give you more energy and a more effective workout. These meals should contain 30-45 grams of complex carbs for men and 20-30 grams for women. These carbs could consist of vegetables, sweet potatoes, beans, or whole grains, or dark berries.

Protein is vital to health, in particular, your intake around exercise , when protein will help you.

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Bringing Some Clarity to Fitness Terminology

Blog by: Suryakant Tripathi

If you find yourself confused with fitness lingo, here is a short glossary of some common terms. Aerobic exercise – is that which demands a continuous amount of oxygen to the muscle, often called “cardio.”

Anaerobic exercise
 – is that which does not require oxygen to complete the task, usually strength training.

Terms that relate to body composition 
Body Fat Percentage – the relative proportion of fat to lean tissue in the body. Healthy averages vary from 14 percent to 18 percent for men and 20 percent to 25 percent for women.

BMI – or Body Mass Index – a simpler and more general guideline for defining healthy weight that divides weight by (height2).

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Terms That Relate to Cardiorespiratory Fitness 
Oxygen Uptake (VO2 ) – is the amount of oxygen being consumed by the muscles of the body.

Maximal Oxygen Uptake (V• O2Max ) – is the greatest amount of oxygen that can be used by the body at the cellular level. People do not train at their V • O2Max .

Resting Heart Rate (RHR) – the times per minute that your heart beats while at rest. Best to take this after you’ve been sitting quietly for a few minutes — without caffeine!

Maximal Heart Rate or (HR Max) – is an estimation obtained by subtracting one’s age from the number 220. It is most often used to calculate Target Heart Rate (THR).

Heart Rate Reserve (HRR) – is the difference between the resting heart rate (RHR) and the maximal heart rate (HR Max). Also used for calculating the Target Heart Rate.

Target Heart Rate (THR) – or training heart rate – used to gauge the intensity of aerobic training.

EPOC or Excess Post-Exercise Oxygen Demand – refers to the body’s continued demand for oxygen after the exercise session is through. The heart is pumping at an elevated rate and you continue to breath strenuously, with both heart rate and breathing gradually decreasing toward baseline.

Terms That Are Related to Strength Training 
Types of Muscle Action: 
Isometric contraction – force against resistance while no movement takes place (holding a plank).

Isotonic contraction – force against resistance with movement (a biceps curl).

Eccentric– a specific form of isotonic – muscle working against gravity.

Concentric – a form of isotonic in which the muscle activity, such as performing a biceps curl

Types of Muscle Reactions:
Hypertrophy
 – refers to the increase in size of muscle cells – building larger muscles.

Atrophy – decrease in muscle size, usually with inactivity

DOMS stands for Delayed Onset Muscle Soreness – (also called exercise induced muscle damage) this is the soreness and discomfort that occurs 12 to 48 hours after exercise. A little is part of the growth process as muscles tear, repair, and rebuild, while too much is not considered beneficial.

Lactic Acid – a byproduct of intense anaerobic training. Can cause immediate muscle fatigue.

Terms That Relate to Metabolism 
Metabolism – the sum of all physical and chemical processes in the body. There is a constant process of creating and using energy even while the body is at rest.

Resting Metabolic Rate (RMR) or Basal Metabolic Rate (BMR) – is the least amount of energy required to perform essential body functions while at rest.

MET – is a metabolic equivalency based on the resting metabolic rate (RMR) and used to qualify the intensity of an activity. For example, an activity that uses 6 times the energy required to sit still would be labeled 6 METs.

EMR or Exercise Metabolic Rate – How many METs in an activity.

Training Types 

Circuit Training – exercising through a series of stations with minimal rest in order to keep the heart rate elevated.

Cross Training – participation in more than one type of training that provides a variety in intensity and type.

Interval Training – alternated short segments of high and low intensity aerobic exercise.

Plyometrics –the explosive moves that call on maximal force in the shortest amount of time. Box jumps are an example.

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