RESTING IS AS IMPORTANT AS TRAINING

REST DAY

OR ACTIVE REST DAYS.

RESTING IS AS IMPORTANT AS TRAINING

OR

If I may say, Resting (after a training day) is more important than Training.

WHY?

Your ENDURANCE, ENERGY OR STRENGTH is not built while you are working out.

Its built while you are RESTING.

Resting can be either taking a full break from any activity (this can be a one day break or else depending on the intensity of workout you have done on the previous day) OR it can be done as Active Rest.

Active Rest can be done as

Whole Body Stretching

Walking

leisure swimming

fun dancing

ENDURANCE ACTIVITIES

ENDURANCE ACTIVITIES

OR AEROBIC EXERCISES

Aerobic or Endurance exercises are essential for increase your BREATHING and HEART RATE (stronger heart) and more energy to perform better in everyday’s activities.

AEROBIC activities can be in the form of :

Long Distance Running

Walking

Swimming

Muscle Endurance Training (weight or bodyweight training)

Endurance Training is a Must Must activity do one a week along with ANAEROBIC, STRENGTH and CROSS TRAINING on other days. Its equally important as other training forms and routines.

WHY AEROBIC-TRAINING?

1.    It helps you to develop better fitness level.

2.    Gains energy for other activities and workout days.

3.    Teaches your heart and muscle to work and perform longer with efficiency.

Benefits of POMOGRANATE

POMOGRANATE is a super food because of its ANTIOXIDANTS qualities. Along with also a good source of FIBRE, vitamin A, C and E.

One cup of POMOGRANATE contains 24 GMs of sugar and around 150 calories.

It breaks the concept of ‘healthy and not tasty’. Since it’s a yummy fruit apart from bein super healthy.

So one cup of POMOGRANATE  a day, keeps a DOCTOR AWAY…. 

BENEFITS OF POMOGRANATE

1. Prevents HEART DISEASES
2. Prevents PLAQUE formation
3. Helps PREVENTS CANCER
4. Lowers BLODD PRESSURE
5. Helps DIGESTION
6. Boosts IMMUNITY
7. Keeps ALZEIMER away
8. Keep you look younger
9. ANTI-INFLAMMATORY - prevents oxidative STRESS and DAMAGE
10. Helps REDUCE SORENESS and helps in STRENGTH RECOVERY.
11. ANTIVIRAL quality helps prevent illness and fights off infection
12. Good source of VITAMINS A C and E
13. High levels of ANTIOXIDANTS

Anaerobic Training

Anaerrobic Training- An overview:

Essential to increase your fitness level.

Anaerobic training build a stronger heart.

You must decide interval and anaerobic training depending upon ur fitness level.

Atleast once a week should be your Anaerobic training. ...

Kettlebell Swings
Sprint interval running
Interval Ecliptical
Interval Spinning

You can also club Anaerobic training with Strength training, purely depending on your Fitness Level nd Strength :
Deadlifts
Mountain Climbers
Halo
Kettlebell Side Bends
Situps+Full Planks

CORE STRENGTHENING

Its very important to strengthen your core, be it any kind of Fitness Activity.
Swiss Ball Full Planks.
Do 5 to 6 reps of 30 sec to 2 minutes hold as per your fitness level.
...

My FAVOURITE CORE STRENGTH workout.
This can be the initial practice for Swiss Ball Pushups too.
#letzbfit #happy #healthy #strong #core #strength

Strength training - BODYWEIGHT-HINDU PUSHUPS

HINDU PUSH-UPS

A single circuit of mountain pose, push-up and cobra becomes one one Hindu-push-up.

Hindu push-ups are great form of strength body weight workout, which if you practice regular with your fitness circuit.

Hindu push-ups is a whole body workout and therefore gets you in shape faster.

It strengthens your upper body, triceps, shoulders and abs.

Hindu push-ups can be done as a great anaerobic workout if done at high-intensity.

It builds up your stamina and increases your fitness level.

Incorporating Hindu push-ups in your daily workout keeps your body challenged since it's a NOT-SO-EASY workout.

It tones your core and therefore gives you a perfect fit body for any sports activity.

KETTLEBELL SWING

 

Do it for STRONG Core. Glutes. Lats. Shoulders. Back.

One Single workout for Strength and Perfect Posture.

An ideal Strength workout to BURN FAT, LOOSE WEIGHT and get RIPPED.

A high intensity ANAEROBIC WORKOUT.

A must do Fitness Level enhancer.

Practicing regular intervals of KETTLEBELL SWINGS helps you enhance your Aerobic Skills as well.

It is an ideal replacement to any INTERVAL TRAINING to test your Heart and Lungs

You must select KETTLEBELL weight depending on your fitness and strength levels.

If you don't want to exert your lower back you must do it till eye-level only, else you can take it heads up. Do it till eye-level only if you have a vulnerable back.

30 sec to 1 min should be the ideal time for one rep of Kettlebell Swing. You can do 3-5 such reps, depending on your strength and fitness level.

Weighted SQUATS

Whether you are looking to BUILD MUSCLES or LOOSE WEIGHT, SQUATS are a perfect STRENGTH TRAINING workout that you can do ANYTIME, ANYWHERE.

For Optimus results and to enhance FITNESS LEVELS, SQUATS with WEIGHTS are super form of STRENGTH training that you must include in your fitness schedule.

You can use any form of weights – DUMBBELLS, WEIGHT PLATES, KETTLE BELL, depending on your strength and fitness levels.

If performed in a correct posture, FULL SQUATS can deliver great results.

It strengthens your knees.

It's a WHOLE-BODY-WORKOUT and thus gives you a STRONG CORE, ABS, and GLUTES.

Squats  are recommended for all SPORTS type since it improves your flexibility as well as strengthening your body too.

It is a form of functional training that gives you a great posture.

Mountain Climbers

MOUNTAIN CLIMBER workout focuses on increasing CARDIOVASCULAR SYSTEM along with your STRENGTH, FLEXIBILITY and CIRCULATION.

It is a short yet challenging workout focussed on toning your legs and abs.

Mountain climber are recommended to be one of the best abs toning and strengthening workout.

Best part about this form of workout is that it can be done anywhere, at home, in office, outdoors. You do not need to join any gym for this strength workout.

Mountain climber not only helps to strengthen your abs but also burns your BELLY FAT.

Mountain climber charges up your heart and circulation as the intensity of it works on providing fuel and oxygen to your tissues.

Mountain climber works on your abs, obliques and, hips. These forms a STRONG CORE of your body. You can do wonders with your workouts if you have a STRONG CORE. A STRONG CORE gives you best optimum results from other forms of workout too.

WEIGHT TRAINING

WEIGHT TRAINING

We, specially females or any specific sports people, often ignore the benefits of weight training.
There is a misconception among females that weight training would make them look bulky and muscular.
One must include weight training in their fitness schedule.

I had been into weight training(moderate level) since last 8 years and have experience immense magical benefits out of it. One of them is my knee strengthening.

My knees were finished after the delivery of my first baby.

Inspite of me being a regular sports person in my school and college time, I had suffered major knee strength loss after I conceived with my first baby.

The reason being several:
Unawareness towards weight monitoring
Munching on too much of food as a result of craving
Not being active in terms of fitness training, may be being my first pregnancy and lack of right guidance.

Resulting the above, I had gained a lot of weight (90kg) which unknowingly damaged my knees.

After I started practicing weight training for different body parts along with my legs and knees, I was magically benefitted and my knees felt much better.

Below, I am summarising few of the major weight training benefits here so that I can spread awareness for the weights.

1. It's a great support in your Daily Functions, therefore I term weight training as FUNCTIONAL WORKOUTS, if done with moderate and varied weights.
2. It improves your BONE DENSITY. One of the biggest reasons you must weight train to prevent bone loss.
3. It helps in building a FAT-FREE-BODY-MASS. If we don't commit on weight training, the lean muscle mass converts into fat.
4. It increases MUSCLE-STRENGTH and helps in INJURY PREVENTION.
5. It increases your METABOLISM and helps in WEIGHT-LOSS.
It increases FLEXIBILITY over the period of time

RECOVERY OR OXYGENATING YOUR BODY

RECOVERY IS AN IMPORTANT ASPECT OF TRAINING

It is always a superb feeling after you do any intense workout.

You feel happy, satisfied and stronger.

After that intense workout, now it's your turn to payback to your body by giving it time to recover and support it by recovery stretches.

PURPOSE OF THIS BLOG :

SLOW DOWN in order to SPEED UP.

If you wish to achieve your Health Goal - Be it - reversing any medical conditions, running, cycling, weight loss or muscle gain - You must learn to slow down in order to speed up and get optimal benefits.

The purpose of this Blog is : 
To help understand the importance to slow down in order to keep going fast and strong.
Avoid Over Training and maintain your Fitness Levels.

To Avoid Injuries.

To talk about the pointers for those you ignore rest in their training.

It in turn may impact their Heart Rate and May give them injuries.

When we train on a regular basis, there is Lactic Acid Formed in our Muscles, there is Co2 Deposit in our lungs and there is Free Radicals and Toxins in our Gut.

We need to get rid of these on a regular basis in order to maintain and improve Fitness Levels.

MEANING & BENEFITS OF RECOVERY :

Recovery is not equal to staying idle.

Its a process where you Relax your Muscles.

Its a process where you flush out the CO2 from the lungs and blood stream.

Its a process to Stretch the TIGHT MUSCLES in order to maintain and improve your Fitness Levels.

Its a process to learn to be RESILIENT and balance high and low impact workouts.

Its a process to get your HEART STRONGER by giving it time to rest and relax.

Its a Process that helps you Maintain your FITNESS LEVEL as its important to slow down in order to keep going strong.

Its a Process where you Avoid INJURIES.

WAYS to RELAX AND RECOVER from your regular training : 

Easy Yoga Stretches :
You breathe in Oxygen and get that to the muscles and blood stream.
Adopt the poses as per your body flexibility and strength.

Its should be the relaxing poses and not tough ones.

Adopt the yoga poses with expert guidance - in sync with your regular Training pattern.

Breathing Workouts :

Very effective workout to Increase Blood Oxygen Levels.
Stick to basic Breathing workouts :
1. Deep Breathing.
2. Anulom Vilom.
3. Kapal Bhati.
4. Bhramari.
Try to master these breathing process and increase the time  - 5 to 15 minutes.

Cross Training - Cycling or Swimming or Walking : 
If you are a runner, cycling can be a cross training for you.

But Cycling can also be a very good workout - So do define the intensity of cycling and do it easy.

Walking is the best workout and the best recovery if you are training with Strength Workouts and are into HIIT and Running Mode.

Weekly Detox of your Gut :

A Healthy Gut is the root reason behind a Healthy Lifestyle and is a one of the reason behind your Fitness level.

When we train, when we workout, when we eat food, when we are exposed to the surroundings, there is free radicals and toxins deposit in our system. 

We need to push out and flush out those toxins and free radicals from our Gut in order to have a healthy Gut.

Warm Shower : 
Releases the LACTIC ACID formed in the muscles.

Avoids Acid Reflux due to that acid.

Have a warm shower after your workouts and on the recovery day too.

Oil Massage : 

To stretch and relieve the Tight Muscles.

To release Lactic Acids in the muscle.

To oxygenate the muscles.

Few examples of Recovery Yoga Poses.

One of the best stretches is to perform at lest 10-20  SURYANAMASKAR with each stages holding for at least 10-20 seconds.

More correct the posture, more OXYGENATED your body would feel.

Other beneficial stretches are : COBRA, MOUNTAIN, CHILD POSE : Hold each for 10-20 seconds and repeat at least 5-15 times.

SUPERMAN POSE, DANURASANA, MARCHING, PAWAN-MUKTA ASANA, WORRIER POSE, LIZARD POSE, holding each posture for at least 10-20 seconds.

It's recommended to hold each pose for few seconds and breathe so that oxygen is circulated in your muscles. Muscles get deprived of oxygen after an intense workout and starts to fatigue. In order to soothe them, it's very important to stretch and rejuvenate your body so that it can recover, get rid of the fatigue and get ready for the next workout session.
RECOVERING OR OXYGENATING YOUR BODY.

RECOVER WELL and Keep your body Happy :)

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

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Blogs : https://latikagoel.blogspot.com/

 

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 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy

HOW TO COMBAT KNEE PROBLEMS

HOW TO COMBAT KNEE PROBLEMS

Knee problems are very common and often ignored problem until it reaches a serious state.
We often tend to ignore knee issues, till the time we realise it has started hurting.

However, we must focus on strengthening knees since the very beginning.

Why wait for it to get serious?

Knee problems can be due to various reasons:
Sports injury
Post pregnancy
Obesity
Lack of nutrition
Wrong postures
Over training
Wrong posture of workouts

We must and can easily combat most of the above reasons to avoid knee pain or injury.

Below are few measures to combat knee issues:

Right posture
Weight control
Correct diet pattern (calcium rich)
Avoiding over-training
Correct workout plans for knee strengthening and including them in our regular fitness schedule.

So what are the workout plans we must include in our fitness schedule
Squats
Lunges
Leg extensions
Mountain Climbers

In short, You must focus on LOWER-BODY Strength training for healthy and strong knees.

Above mentioned workouts are body weight training where you use your own body weight to workout.

You can also add weights to these workouts for more results.

The key to a HEALTHY-JOINT is strong muscles.

So STRENGTH TRAINING is a solution for STRONG KNEES.

AEROBIC AND ANAEROBIC ACTIVITIES

AEROBIC AND ANAEROBIC CAPACITY

AEROBIC ACTIVITIES

AEROBIC WORKOUTS activates the HEART RATE AND BREATHING RATE in such a way that can be sustained during the workout.

OXYGEN is required for all track and field activities.

It is used immediately during such activities like DISTANCE RUN, CARDIO MACHINES, WALKING, SWIMMING, KICKBOXING, HIKING.

Such activities are known as AEROBIC ACTIVITIES.

By breathing oxygen during such activities it is TRANSPORTED TO SUSTAIN THE MUSCLES AT WORK.

Aerobic activities, if performed at a HIGH INTENSITY, becomes ANAEROBIC ACTIVITIES.

ANAEROBIC ACTIVITIES

In contrast to aerobic activities, ANAEROBIC ACTIVITIES are performed at a HIGH INTENSITY and causes you to be quickly OUT-OF-BREATHE.

The best example of anaerobic activity is a SPRINTING AND HEAVY WEIGHT LIFTING.

During a short sprint, since it is performed so fast, THE BODY CANNOT BREATHE OXYGEN to help with the activity.

By the time oxygen passes through the lungs, heart and muscles, the activity is over.

Thus, ANAEROBIC ACTIVITIES takes place in the absence of oxygen that is inhaled and circulated. Instead, the cell CONVERTS THE MUSCLE STORAGE OF OXYGEN INTO USABLE ENERGY.

This is a QUICK PROCESS and improves as the anaerobic capacity of a body improves.

BENEFITS OF INTERVAL TRAINING

Any Fitness Schedule is incomplete without an Interval-Training session.


To get optimum results of our Time and efforts in Fitness-Training, we must focus on Interval training at-least once a week.


The intensity of Interval workout varies, depending on:
1. Your fitness level
2. Your training style (aerobics, weight-training, strength-training, bodyweight, yoga etc.)

1.      Interval Workout or Interval Training means working out in an ANAEROBIC mode (High Intensity), for a short duration and repeating the workout in a specified number of sets as defined by the trainer.

2.      It consists of BURSTS OF SPEED for a set duration of time.

3.      It helps to improve your AEROBIC CAPACITY benefiting into WEIGHT-LOSS and HEART-HEALTH (a healthy and strong heart)

4.      This form of workout BURNS MORE CALORIES since your heart-rate is constantly rising and falling.

5.      It results into a BETTER CARDIOVASCULAR-SHAPE due to burst of speed in intervals, resulting into and IMPROVED FITNESS-LEVEL.

6.      Interval training keeps your schedule INTERESTING and CHALLENGING and keeps you into it throughout the session.