Fitness Space-Women Weight Loss-Domestic Chores will keep you in shape.

Every women,at some time or other,will wonder how to melt those extra inches from their abdomen,thighs,waist and other parts of their anatomy.[8MFTP276R4M4]
Now a days as most of the women are working or engaged in some social activities, they find no time to think about a schedule of exercises at home or at the gym. Alternatively hiring a personal trainer is not economical for most of the women.
Now even insurance companies insist on higher premium for obese people who are known to have a higher health risk.There is more pressure to lose those extra weight for social and economic reasons. There are some in the society who may discourage you, by pronouncing remarks that are not encouraging you, in your attempt to change your looks.Don’t listen to them. Appreciation from any quarters will be meaningful to your attempt to change your looks. This kind of appreciation will certainly be encouraging during your regime of exercises. It will motivate you.
As a women, there is enormous pressure to look attractive. There is absolutely no wrong in desiring to look attractive.Longing to look healthy and attractive,indulging in unhealthy starvation diets, will be counter productive to health. For women who do find that there is no time to go to a gym, there household chores will be a good alternative to reduce those extra kilos from their body. Get intensive and pour your energy into those chores and see how those extra inches disappear.
What are those chores.
a)Cleaning fans, windows and stills
b)In garden, you can replant, carry the pots yourself,add fertilizers to plants and watering them.
c)Wash and dry the clothes and ironing them.
d)Wash your vehicles.
e)Carrying the groceries luggage from the market and up to your apartment from the car.
f)Dusting.
g)Making the beds.
h)Cleaning the floor and mopping it.
The above said domestic chores are normal for any household. To get the most benefit from the above chores, do them in a harder way.
1)While dusting you can reach to the often ignored nooks and corners.2)Wipe the grime off from the fans.3) While making the beds lift the mattress higher to spread the sheet ears underneath the mattress, instead of just tucking the border along the sides.4)While washing the clothes, go for a semi-automatic machine, so that you will have to squeeze the water and dry the clothes in the sun.5)While cleaning the floor, use a broom and a swab. The continuous bending and straightening will burn away any fat from your abdomen.6)You may wax polish instead of a spray. You need to rub harder for a fine shine.7)While ironing the clothes keep the dry clothes on the floor.Bend each time to pick up the next one.8)Use the staircase as often as possible, even making excuses to climb the staircase. Carry one by one upstairs, instead of carrying a lot at a time.
   

Raghu Natrajan.

EXERCISE TO KEEP 'CAD' AT BAY

Atheroselerosis is the process , where 'plaques' or blocks are built up in arteries, which is responsible for the development of Coronary Artery Disease (CAD)

Exercise has a role to play in cutting down CAD. By exercise one can achive a good physical activity, reduced odesity, blood pressure control and glucose control. The need for nicotine is also kept away.

All types of exercise, cardiovascular, musculoskeletal and stretching, are a must, in combination, for a ocerall health and fitness condition for a person. Any type of exercise has to be attempted only after being medically cleared by your physician. The type, duration and intensity depends on your age, lifestyle and your health condition. Aven those undergone a cardiac procedure or an attack can exercise. The type and other details as per your doctor's advise.

Exercise helps in physical conditioning and stress reduction. Atress is a crucial factor in development of CAD.

CARDIOVASCULAR EXERCISE- TO TRAIN THE HEART AND LUNGS TO FUNCTION MORE SFFECIENTLY.

1. INTENSITY- Minumum moderate intensity esercise, should cause a noticeable increase in the heart and breathing rate.
2.TIME- Minumum of 30 minutes, though up to 60 to 70 minutes is suitable. Even 3 to 5 10 minutes sessions will bring the desired training sffect.

3.TYPE-acitivities involving larger muscle groups like brisk walking,jogging,running.swimming,cycling,aerobic dance etc.

4.FREQUENCY-3 to 5 times a week.

MUSCULOSKELETAL EXERCISE- TO IMPROVE MUSCLE STRENTH AND ENDURANCE.

1.FREQUENCY-At least 2 to 3 times a week. recovery period of at least 48 hours between sucessive sessions is necessary.

2.INTENSITY-Should be able to lift the weight at least eight times before putting it down completely.
3.TIME- BETWEEN 1 TO 3 SETS.
4.TYPE- all major muscle groups should be exercised. Exercises should involve dumbells or exercise resistance bands.

FLEXIBILITY AND MIND-BODY CONNECTION-TO OPTIMISE  RANGE OF MOTION AT JOINTS AND HARMONISE MIND WITH MOVEMENT.

1.TYPE-Taking various joints through their range of motion like stretches,both static and dynamic, yoga,tai chi.
2.TIME-Up to 2 to 3 repetitions an exercise,each lasting 30 seconds to 2 minutes. Total duration can go up to an hour.
3.FREQUENCY-At least 3 days preferably every day.
4.INTENSITY- Hold to the point of tension but not discomfort.

HAVE YOU MET YOUR 'MET'?

Dont think this is some kind of a joke- it is essential for those who want to loose their fat accumulated in their body and also for bringing down their weight to managable levels.

Whay is MET : met is METABOLIC EQUILANT. Energy which one spend at rst is said to equal MET. so levels of MET is linked to the physical activity. while gardening one could be working at MET 5 level. Walking leisurely may have one working at MET 3-5. This MET varies from person to person depending upon their age, basic lifestyle and it is completely different for physiologically unnormal person.

All kinds of physical activity spends energy. The spent energy is got from stored fat or from daily intake. The more energy spent then consumed the better. Simply put the deficit energy is got from the fat stored in the body. so more of deficit, more of fat loss and inturn weight loss.

As the intensity of the workout increases, fat decreases proportionately. A longterm calorie management and dsficit is crucial in weight loss and, weight management. A low intensity, long duration workout like walking at about 3 mph might burn around 150 calories, which is derived from fat stored in the body, after their glucose is depleted, first. If one work at a much higher intensity for about an hour, chances are he burns about 300 to 500 caloreis. 150 caloreis spent while low intensity long duration workout, is very easl to be replaced, while for 300-500 calories the inyake has to be naturally increased several fold. when the goal is weight reduction, no point in replenshing the energy spent. So eating a normal quantity and high intensity workout, will give the best result for weight loss.

A resent finding says that if one is capable of working at higher intensities, hen doing so will cause a continued increased comsumption of energy and therefore calories, post workout. This, at times may last for about 12 hours, post workout. at the same time, indications are, men, who worked at their optimum MET, their chances of heart attack is reduced by nearly 75 persent. Research also gives similar information for women.

As one exercises regularly, naturally his fitness level increases. With increased fitness levels his optimum MET also rises, accordingly. the more fitness the moe easier to do your workout. workout intensities are hard to be measured. The sugjactive measure liks "Talk Test" might put an inexperinced eserciser to over-estimate himself and end up by not pushing himself to his optimum MET level. This opyimum MET level is to odtained bt trial and error method. By experience, one should find his optimum MET level. As workout progress , over a period of time his MET level also increases.

This optimum MET level could not be sustained during the entire duration of the workout. The optimum level should be attained from time to time during the duration of the workout, by HIIT method. This is nothing but putting yourselves beyond your comfort level from time to time. this method increases your stamina in a very appreciable manner.

The human body is capable to any levels, provided it is challanged, when the optimum MET level is attained time and again able to maintain it for a longer period, one can push the body to higher levels.

For any reason, the workout schedule is broken and if it is restarted once again, the previous level could not be achived in the beginning of the restart period. One ahould pace his workout according to his present fitness level. As workout progress he should bring it back to his orevious optimum level. fitness level will deteriorate if not attended to. One should always be ready to accept new research findings and go by it, rescheduling his workout and aim for better results.

RUNNING- MANTRA FOR ALLROUND FITNESS

Running is recommended more than other fitness activities, since it needs nothing more than a good pair of shoes, and you can begin running from day one. It does not put you back in terms of money also. All you need is the interest to do it. This is also life- changing. Running is more relevant nowadays what with sedentary lifestyle with each passing day. With each zero added to the bank balance a few inches is also added to the midriff. this i tell not for making fun of people increasing their bank balance, but only to stress the point that the amount of time and attention given to that activity , is not given to body weight maintenance. With this added midriff comes calling diabetes, heart disease, low fitness levels, stress, tension, etc.,

BENEFITS OF RUNNING ARE SEVERAL:

Immediate benefits are healthier heart, bones, reduction in cholesterol and body weight, blood sugar, stress, tension and asthma is controlled.

As you progress with your running days, and seeing the benefits by yourselves, your confidence gets a boost and you overcome the obstacles one by one in your personal life.Continuing further with your running your perseverance also gets a boost as you now are able to understand yourselves physically as well as psychologically well.

All these benefits is your, and to earn these, you need only to spend about 45 minutes of your time, say about 3-4 times a week. The best time to take to running will be in the morning.

The right kind of running shoes and attire, will phychologically give you a high and the right shoes prevents you from damaging your feet. Keep in mind that you will be hitting the ground with an impact of 3-4 times your body weight each time your feet lands down.

Running as such does not involve very special technical aspects but proper running is to be prat iced from initial stage itself, so that later you do not cause damage to your feet and knees. So do gather information about running and do not hesitate to take advice from experienced runners. Better join a group in your locality.

Running can be branched as one for general body fitness and other for serious competitive running. Training for competitive running is very methodical. Here a nothing down your training schedules, food, your thoughts, etc will help you in the long run. so also is the valuable advice from experienced competitive runners.


BENEFITS THAT YOU GET FROM RUNNING
1) Weight reduction 2) Lowers cholesterol in body 3)Improves your appearance 4) Get good developed and healthy bone structure 5)Controls blood sugar 6) Reduces colds, coughs and flu 7) Improved immune system 8)Improved memory, reduces stress

Raghu Natrajan