Be Fit Exercise is a treatment to all Orthopaedic Disorders Nutrition is a key to healthy lifestyle

January 27, 2014

DECONSTRUCTING YOUR WINTER WORKOUT





Winters, except for soldiers, is a hibernation period for most of the people for physical activities. Hibernation is a state of inactivity or resting to pass the winters and obviously is not the nature of humans and reason behind this is the lack of motivation and severe cold climate or weather and this hibernation can lead to unhealthy eating habits and sedentary lifestyle.

Activities that can motivate you to keep yourself active and healthy in winters are exercising and cooking healthy stuffs. If you don’t want to visit or unable to visit gym due to unfavorable weather condition, here are some calisthenics exercises that can be done at home for keeping you active in winters also.

SUMO SQUATS

             photo credit: http://www.superbusyfit.com/wp-content/uploads/2013/10/8ced33e651c6e92f_sumo-squat-preview.jpg
Instructions:
1. Stand in a stance wider than shoulder width with chest out, back arched, hips out, knees slightly bent and toes outward like a sumo wrestler.
2. Sit down until the thigh comes in parallel to the floor with knees moving towards the point of toes and hold for 1-2 sec.
3. Get back to the starting position, repeat 10-15 times and take 3 sets.
4. Breathe in while going down and breathe out while going up.


SPLIT SQUATS

                                         photo credit : http://rideons.files.wordpress.com/2012/12/split-squats.jpg

Instructions:
1. Stand in a stance aligned to your shoulder width.
2. Take a step forward in-line with its starting position and keep your knees slightly bent.
3. Now get down, so that your forward knee joint makes 90 degree angle or thigh is parallel to the floor.
4. Hold this position for a second and get back to the starting position with your knees slightly bent.
5. Repeat 10 times with each leg and take 3 sets.
6. Breathe in while going down and breathe out while going up.


KNEELING PUSH UPS

                                photo credit : http://ohdarlingdays.co.za/wp-content/uploads/2012/09/move_4_push_up1.jpg

Instructions:
1. Kneel on all fours, arms straight and shoulder-width apart.
2. Walk your hands forward (about 15cm) and then press your hips forward until your body forms a straight line from your head to your hips. 3. Co.ntract abdominal muscles and squeeze your shoulder blades together and down, maintain starting position, bend elbows out to the sides and lower torso until your elbows are bent at a 90-degree angle and aligned with shoulders.
4. Contracting your chest and triceps to straighten your arms, return to starting position without locking your arms. Repeat 10-20 times and take 3 sets.
5. Breathe in while going down and breathe out while going up.


BENCH DIPS


                                          photo credit : http://www.womenshealthmag.com/files/images/0611_dip.jpg


Instructions:
1. Sit on the edge of a flat exercise bench and place your hands, fingers facing forward, next to your thighs.
2.  Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward so your butt is hovering in front of the edge of the bench.
3. Bend your arms, and lower your butt,  stopping when your upper arms are parallel to the floor.
4. Push yourself back up, straightening your arms.
5. Repeat 10-15 times and take 3 sets.
6. Inhale while going down and exhale while going up.


FORWARD CRUNCHES

                                           photo credit : http://www.diverdaily.com/wp-content/uploads/2010/01/crunches.jpg

Instructions:
1.  Lying on your back, bend your knees slightly and place the soles of your feet on the floor.
2. Place your fingertips behind your ears and lift your upper torso and shoulders off the floor.
3. Hold this for three to five seconds while looking forward, then lower and repeat for 20-30 times and take 3 sets.
4. Always keep your lower back flat on the floor and never arched.
5. Inhale while going up and exhale while going down.


ELBOW PLANK


                            photo credit : http://www.westonmedicalhealth.com/wp-content/uploads/2013/08/Plank.jpg

Instructions:
  1. Lie on the ground with your abdomen on the floor. Position your elbows at right angles, but don’t lie the arms flat. Rather, hold them in toward your body.
  2. Keeping your arms on the floor, push yourself up (like a push-up but using your entire forearms).
  3. Make sure that everything is in a straight line and that you can feel your abdominal muscles contract. Hold for 30 seconds, and do 3 reps.
  4. Breathe normally and keep your tummy inwards.

LYING ONE LEG HIP EXTENSION

                             photo credit : http://www.ecofitwomen.com/wp-content/uploads/2011/08/single-leg-bridge5.jpg

Instructions:

  1. Lay with your back flat on the ground, arms at sides and knees bent at about 90 degrees while the feet remain flat on the floor.
  2. Use your core (belly button to spine) to lift up from the hips all the way to the shoulders blades, creating a straight line from knees to shoulders, simultaneously extending the right leg until it is straight.
  3. Hold the bridge for 10 seconds, then lower back down to the ground one vertebrae at a time, and switch to raise the left leg next
  4. Repeat 10 times with each leg and take 1 set only.
  5. Breathe normally and keep your tummy inwards.


HEEL TOUCHES


                           photo credit : http://workoutlabs.com/wp-content/uploads/watermarked/Alternate_Heel_Touchers1.png

Instructions:
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor at shoulder width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Take 3-4 sets.

A balanced diet has a big role in relieving stress or improving mood to participate in some physical activities.

  1. Tryptophan - The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve. Serotonin, known as a mood regulator, is made naturally in the brain from tryptophan with some help from the B vitamins. Foods thought to increase serotonin levels in the brain include fish and vitamin D.While tryptophan is found in almost all protein-rich foods, other amino acids are better at passing from the bloodstream into the brain. So you can actually boost your tryptophan levels by eating more carbohydrates; they seem to help eliminate the competition for tryptophan, so more of it can enter the brain. But it's important to make smart carbohydrate choices like whole grains, fruits, vegetables, and legumes, which also contribute important nutrients and fiber.
  2. Omega-3 Fatty Acids - Omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseed, and walnuts) may help protect against depression. This makes sense physiologically, since omega-3s appear to affect neurotransmitter pathways in the brain.Shoot for two to three servings of fish per week.
  3. Breakfast - Eating breakfast regularly leads to improved mood,along with better memory, more energy throughout the day, and feelings of calmness. It stands to reason that skipping breakfast would do the opposite, leading to fatigue and anxiety. Eat Lots of fiber and nutrients, some lean protein, good fats, and whole-grain carbohydrates.
  4. Mediterranean Diet - The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish -- all of which are important sources of nutrients linked to preventing depression. Poor nutrient intake may lead to depression, or whether depression leads people to eat a poor diet. Folate is found in Mediterranean diet staples like legumes, nuts, many fruits, and particularly dark green vegetables. B-12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.
  5. Vitamin DVitamin D increases levels of serotonin in the brain. People who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their vitamin D levels in the body increased over the normal course of a year. Try to get about 600 international units (IU) of vitamin D a day from food if possible.

2 comments:

  1. Very well explained..u have certainly motivated me to again start working out again!
    -Gary

    ReplyDelete

Most Popular

Featured post

BURN FAT WITH ANTI-INFLAMMATORY FOODS

Certain foods can inhibit the storage of fat. These tend to be antioxidant-rich foods that contain nutrients that simply stop the body...