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

Any copy of the above matter is now allowed.

 

 

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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….