Category: Uncategorized

16 Apr 2016

Our Philosophy on Fitness for Rehabilitation

Written by Bismah Tanvir

The phenomenon of fitness is very much a misunderstood thing between talent and skill. It is a skill, and that can surely be developed. For some obsessed people, it is their way of living, and some take it just as another thing to keep them actively busy outdoors. Nevertheless, fitness in general and fitness for rehabilitation, in particular, demands a lot out of the person taking on the challenge. The person going through any health program with a certain set of goals should always feel passionate about it and must not take it as any obligation. It is because of the psychological factor, triggering adverse effects and those are closely associated with the fitness level of people.

Fitness Addiction

“Fitness freaks” normally are described as addicted and “over-obsessed” with their workout routine. Addiction of such type is something which could make anyone proud about it, and fitness addiction is seen as a healthy expression of that energy rather than turning to something more sinister. Along with the extended periods spent in the gym, excessive exertions could bring occasional injuries as well, but strong resilience and will-power against injuries and high motivation would keep them well on track towards their fitness goals. On the contrary, injuries of serious nature should be given their due time to heal or otherwise, as such injuries could prolong and serve as an impediment in their way to success. Furthermore, in extreme circumstances, a second opinion from a fitness expert should always be taken as that would help in avoiding getting into the “Adonis Syndrome” zone.

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Mindset

Spending hours in the gym or on a running track aimlessly would never return fruitful results. If you follow a fitness lifestyle, then you must have your legitimate goals and have the self-belief that you can achieve them in a finite amount of time. Moreover, physical exertion heavily demands you to have an organized and fresh mind all the time. Research has shown that fitness-seekers eliminate any symptoms of stress, anxiety and depression with a much better sleep as well. Never overexert however, as there are reports that people who over-do in the gym, sometimes find themselves struggling in their relationships and having huge emotional disorders.

Equate Progress with Life Goals

If you are a regular gym goer with legitimate health targets, but on the other hand struggling with your life goals, the gym can seem like an escape – like a therapy session. However, like any escape, it should not be relied upon to solve the issues you need to address. Aligning your life goals with your fitness program can have amazing benefits, and keep you on track. Successful people employ a system to achieve targets – both the gym and your life schedule can be organized the same way. If you get frustrated more than gaining the health benefits, then you may need to re-analyze your health targets with your life goals.

Proving Doctors Wrong

A good chunk of people gets into fitness for rehabilitation due to obesity. Doctors very often suggest that surgery is the only way to lose that body fat. However, people with high dedication and motivation levels could prove their doctor wrong with considerable results shown in just a few weeks. A healthy diet coupled with an active exercise routine could excel the rehabilitation process. This is again an opportunity, where you can prove your doctor wrong by gaining fitness in your desirable manner.
Conclusively, fitness is everything to cope with hectic challenges of today’s life. Make sure always to consult a medical practitioner and an exercise specialist in any such need during your fitness for a rehabilitation program.

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References

Schreiber, K. (2013, June 28). Passion or Problem? When and Exercise becomes an Addiction. Retrieved fromhttp://greatist.com/fitness/exercise-addiction
Stresing, D. (2011, July 29). Exercise Addiction – Healthy Habit or Addiction? Retrieved from http://www.everydayhealth.com/addiction/addiction-to-exercise.aspx
Why Being a Fitness Addict is the Best Thing That’s Ever Happened to Me. (2016, January 26). Retrieved from http://www.thebalancedblonde.com/2016/01/26/why-being-a-fitness-addict-is-the-best-thing-thats-ever-happened-to-me/

Henry, A. (2014, May 7). Why There’s So Much Confusion Over Health and Nutrition. Retrieved from http://lifehacker.com/why-theres-so-much-confusion-over-nutrition-and-fitness-1572870867

Marie Lykkegaard, Anne (2014,May 21). Fitness addicts get withdrawal symptoms just like alcoholics. Retrieved from http://sciencenordic.com/fitness-addicts-get-withdrawal-symptoms-just-alcoholics

09 Apr 2016

How To Turn Your Fitness From BLAH Into Fantastic

Generally speaking, all of us want to remain fit and healthy mainly to live longer despite the fact that our age and the life span is often no way relevant to our health and fitness. For most of us, fitness means improving our physical ability to live the kind of lifestyle we wish to live and enjoy. Fitness means altogether different for the different set of people. For an elderly diabetic or hyper tensed person, it may mean the ability to play with grandkids and derive energy and happiness, yet for youngsters, it may mean to climb or play and perform better and best in football, cricket, swimming or any other sport.

In my opinion, fitness is something more than just working out at Gyms and Health Clubs. Yes, Gyms can provide us many machines, tools and equipment with workout programs to improve our stamina by inducing physical fatigue, but there is much more to be done to make sure the goals of a fitness program are accomplished. However, certain reasons hinder the progress and success of a fitness program.

Reasons behind the failure of a fitness program

  • Monotonous Fitness sessions

So much of a regular and addicted kind of workout also makes you feel bored, monotonous and rather unmotivated. You start taking extended breaks or suddenly give up your schedule. This is one of the many reasons that become the cause of the failure of a fitness program. Monotony is one thing that makes us human beings bored and fed up with whatever task we have indulged ourselves in.

  • Unrealistic approach towards the setting of fitness goals

Another aspect that could be considered responsible for the failure of a fitness program is the setting up of goals and objectives that lay nowhere close to reality. Initially, every individual is highly spirited and well-motivated towards their fitness program and they become too excited for the task which eventually makes them set up unrealistic goals. A well-designed fitness program which is bound to harvest results will always go slow, steady, and progressive. The fitness game is all about delayed gratification.

  • Initializing a fitness program without body assessment

Going ahead with a fitness program without initially assessing one’s fitness level is another common mistake which unfortunately shortens the fitness program and cuts off before time. Every person is different from another, and every human body has a different set of requirements. The food intake requirement, the flexibility of the muscles and the body composition are some factors that are needed to be assessed before initializing a fitness program. If you don’t know where you start, how can you know where you’re going? What constitutes “results” if there’s no Point A, and no Point B?

 

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Bringing stability and sustainability in a fitness program

Following are some key factors that are to be considered to bring stability in your fitness programs:

  • Strategic planning

The first thing that is essential to the success of a fitness program is the strategic plan. A fitness program should be designed differently for each individual, and again as that person adapts and changes according to their exercise regimen. A program that brings phenomenal results in one person may not be as suitable for another, and one program won’t work forever. Smash through plateaus by changing your program regularly.

  • Making long term fitness goals shorter

Secondly, the best way a person can adapt to reach a long-term goal for fitness is to break down the long-term goal into several short term goals and take practical steps in achieving short term goals one by one. This helps to check up on the progress time to time, which strengthens the feeling of motivation and keeps the spirits high.

  • Bringing activity into the daily routine

It is not necessary that only a workout session adds fitness into the lifestyle of an individual rather bringing activity into the daily routine of a person can also pose tremendous impacts to his health and ensure fitness. Incorporating strenuous activities during your daily errands can cause drastic improvements in your fitness.

  • Plan Various Activities

Planning various fitness activities in your daily routine will not let you get bored easily from your fitness program, and it can also reduce the chances of injury by overusing one particular joint or muscle again and again. All parts of the body should be involved, so you should always plan different workout activities.

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Fitness is less of stamina and more of the feeling to think whether you are fit or unfit. It is usually a matter of personal emotions. Once you have decided to go for a fitness plan with full determination, nothing can fail you!

References:

Mayo Clinic Staff. (2016). Fitness program: 5 steps to getting started. Retrieved April 7, 2016, from http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

Evolution Nutrition. (2016). Top Reasons Why People Fail in their Exercise Programs – See more at http://www.evolutionnutrition.com/blog/top-reasons-why-people-fail-their-exercise-programs-0#sthash.okwB4dA7.dpuf. Retrieved April 7, 2016, from http://www.evolutionnutrition.com/blog/top-reasons-why-people-fail-their-exercise-programs-0

Denise K. Wood, Ed.D. (2016). How to Set Your Fitness Training Goals

Retrieved 8 April, 2016, from http://ezinearticles.com/?How-to-Set-Your-Fitness-Training-Goals

Written by Bismah Tanvir
 

 

10 Feb 2016

HIIT – The Most Targeted Relief From Belly Fat

October 13, 2015 Posted by Andy Campbell in Fat Loss

 

High Intensity Interval Training is one of the most effective ways of targeting visceral fat (the hard belly fat), improves your physical fitness in a tenth of the time that normal cardio would take and can help to prevent chronic disease.

We know that diet is the most important factor for improving body composition, but what role does exercise play?

There is a lot of conflicting information going around about exercise, some people will spend an hour a day doing cardio because they are convinced it’s the only way to drop body fat.

Other people will tell you that if you exercise too much you will start to break down muscle for energy and obviously we want to avoid this.

I think the simplest way to look at it is the same with any other problem, look at what the professionals are doing and model them.

So if we were to look at professional runners for example we would find that sprinters tend to have very muscular physiques whereas long distance runners tend to be very skinny often to the point of looking malnourished.

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What does this tell us?

The sprinter who runs at maximum effort for a very short distance will develop a more toned muscular body .

The long distance runner’s body on the other hand will need to adapt to conserve energy so building muscle will be seen as irrelevant and a waste of much needed energy.

Both athletes have minimal body fat.

If you want to build a toned body designed for power then we need to model the training methods of the sprint athletes.

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WHY ARE THE SPRINTERS SO BUFF?

Running at full pace switches on your flight-or fight mode, flooding the body with hormones like adrenalin and noradrenaline which allow your muscles, heart and lungs to perform at their highest capacity.

This high-intensity exercise places a huge amount of stress on your body to produce high amounts of energy very quickly and as a result your body adapts and you become fitter.

High Intensity Interval training or HIIT models this type of training.

It involves sprinting at 100% effort for short intense bursts, followed by a rest period where you might run at 20% effort or rest completely for a similar period of time.

An example might be 30 seconds of all out sprinting followed by 30 seconds at 20% effort, this can be used for any type of cardio exercise like running, cycling, swimming or rowing.

The most exciting part about this type of training is that it gets your heat rate up and keeps it there so that you burn more fat for energy in a shorter period of time without cutting into your muscle stores.

Interestingly, the receptors for the same hormones that your body releases during flight-or fight are found on fat cells, in particular, visceral fat (belly fat and the hard fat that you can’t pinch between your fingers).

For this reason scientists believe that we can reduce visceral fat, the dangerous fat, believed to a contributing factor to heart disease and diabetes with HIIT.

A study of HIIT performed by young men resulted in an average of 17% reduction of their visceral fat.

Because HIIT is so demanding it requires a shorter training volume, most HIIT programs go for around 20 minutes.

As long as the intensity is high enough, you could make big improvements in a fraction of the time.

Why spend an hour running on a treadmill in a gym, breaking down your hard-earned muscle for energy when you could do 20 minutes of HIIT a week and get a better result?

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HOW DOES IT WORK?

This might come as a surprise but oxygen is actually very destructive to most of the cells in your body.

The reason why we need to breathe oxygen so badly that it feels like our lungs will explode if we don’t is because it is used by the body to generate the majority of the energy we need to survive and  without it our cells start to die pretty quickly.

Oxygen is turned into ATP energy by mitochondria, which you can think of as tiny energy factories located inside each cell in the body.

Each individual mitochondria is smaller than a grain of sand but they are critical for your overall health.

The average person has billions of mitochondria in their skeletal muscles and the fitter you are the more mitochondria you have.

This is why we become ‘out of breath’ when we run because our mitochondria are working overtime and need to breathe more oxygen to keep up.

The amount of oxygen that our mitochondria can consume when we push ourselves to the limit is the ultimate measure of fitness, it’s called ‘VO2 max’.

A low VO2 max is correlated with a higher risk of developing all sorts of illnesses, including cardiovascular disease, diabetes and even cancer.

When you push your body to its limit, your mitochondria respond by becoming more efficient at converting oxygen into energy and the amount of mitochondria in the targeted muscle cells increases.

Without exercise mitochondria will naturally decrease in both number and function over time, researchers believe that this could be a reason why some of us become prone to disease as we get older, why we lose energy as we age and why our bodies begin to deteriorate  over time.

An increased amount of mitochondria in your body’s cells on the other hand can drastically improve your health and fitness, and the best part is you can do it in less than 20 minutes a week!

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