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.

JAGGERY

The Indian Power House....

Have it in moderate amount since one gram of Jaggery contains 4 Kcal

Its the powerful, energetic MULTI-TALENTED after meal FILLER that give you ONE-STOP-SHOP benefits....

1. Prevents Constipation

2. Detoxes the LIVER

3. Treats Flue

4. Blood Purifier

5. Boosts Immunity

6. Good Source of ENERGY

7. Boosts INTESTINAL HEALTH

8. Prevents ANAEMIA

9. Relieves JOINT-PAINS

10. Cools the STOMACH

11. Controls Blood Pressure

12. Prevents RESPIRATORY PROBLEM

13. Cleanses the body

14. Eases MENTRUAL PAIN

15. Helps in WEIGHT LOSS

CORE is the CORE….

CORE is the CORE….

Focus on core strengthening.

SPECIALLY  essential for females.

New moms, pls don’t worry about your lower abs, focus on core strengthening and all will be fine.

You must spread your workout circuit throughout the day…. Do 1-2  rep morning, and 1-2 in evening.

ABS CIRCUIT

Basic crunches - 20
Leg Raises - 20
Bridges - 5

Flutter kicks - 20
Reverse Crunches - 20
Bridges -5

Scissor Kicks - 20
Cycling – 20 TO 50
Cycling Crunches - 15
Bridges - 5

Mountain pose – 10 SEC
Cobra – 10 SEC
Baby Pose – 10 SSEC

Planks – 30 SEC
Baby pose – 10 SEC

My RACE before the RACE

When I started running 1 year back, I was not aware of the event races and the early morning timings....

We live in a nuclear family with no support where I could leave my kids behind when when I have to be away for the races....

So here begins my RACE BEFORE THE RACE.... 3-4 days before the RACE….

My 8 year old and 2 year old sons.... I start packing their stuffs (clothes. Eatables in ice box. Toys. Video Games etc.)

To wake them up @3 in the morning so they can join me in the car.

 My race before the race starts 3 days before THE day....

For my race of 1 to 3 hrs, I had to ensure that my kids are comfortable nd happy....

 My husband Ravi plays a BIG role in this.

 While I am running, he is with the kids taking care of them.

In this race before my race, many times, I ran without proper pre run food since I was more focused on my kid's stuffs.

I could easily have given up since it’s not easy to get up @2 in the morning and get ready 2 kids to the Race....

But since my husband and elder son Aaryan supported me, I  am into it and will keep running my RACES before the Race....

Its not easy for me for atleast another 4-5 years, but if it was easy, everyone would have done that…. I am happy doing my RACES before THE RACE….

I FINISHED with more POWER....

18^th October, might be just another day for many, but was an important and challenging day for me…. I had decided to go for my first Half Marathon – 21K race, after 2 months of taking up regular running....

I knew it might be too early for me to run 21K suddenly when u have started running hardly 2 months back, but I wanted to do it....

But it was not that easy. So guys, one day back on 17th Oct, it was bad really bad. My lower back had gone for a toss, my stomach was hurting badly. I was almost struggling. Was not feeling fully fit to go with it.

I took my light dinner, slept early and got up at 2:30 am to get ready for the day....

I found that it was my ‘FIRST MENSTRUAL’ day today. I was feeling week physically and mentally.

Since my childhood, I never took any off or rest on my first day. I always was very active be it my work or my workout. So I decided to go for 21K....

I started @5:30 am. It was not as comfortable as I had assumed. I was struggling with bad stomach pain for the first 6-7 K, yet I kept telling myself – I AM STRONG AND I CAN DO IT….

My legs were cramped badly. I was on and on running walking and doing the best whatever I could that time. I had decided to not to quit and kept telling me – ‘I AM GOING TO FINISH IT’....

It took me a while, but YES…. I FINISHED it…. I finished my first 21K on my first day with more power....

That time at the FINISH LINE, I faced and achieved a WOMAN’S INNER STRENGTH AND POWER…. 

It gave me more POWER and made me STRONGER….

I would say thanks to RUNNING, to make me a much STRONGER female after this EVENT….

In this race, I overtook NO runner but my PAINS, my STRUGGLES, AND most importantly, our INHIBITIONS OF THOSE DAYS in A WOMAN’S LIFE….

I didn’t feel ashamed to Run on my first day….Neither do I feel ashamed to share with all today…. Rather I am feeling PROUD and more ACCOMPLISHED…. More accomplished as a Woman, as a Mom, as a Wife and as a Daughter….