Delhi State Masters Athletic Championship

Delhi State Masters Championship organized by Veterans Athletic Association at Jawahar Lal Nehru Stadium on 29 Dec 2013, Gold Medal won by Neeraj Mehta (Fitness Professional)

Basic Principles of Stretching

NEERAJ MEHTA

Basic Principles of Stretching

A muscle can contract up to 70% or stretched to 130% of its normal resting length in the body, .

A muscle contracts with its greatest force at its normal resting length.

4% Extension of a tension in a joint can causes irreversible damage.

more than 6% stretch of ligament of its normal length, can tears.  Attempting to stretch the ligaments is ineffective and can often be dangerous.

To much stretching of ligaments destabilizes joints and can lead to osteoarthritis.

There are two components of muscular tension: 1) the tension generated by the contractile elements (muscle fibers) and, 2) the tension present even in an inactive, denervated muscle, exerted by the connective tissues.

At approximately 120% of a muscle’s resting length, the two components of muscle tension contribute equally to total tension.

The relative length of your muscles, by influencing the contractile element (muscle fibers), because of the nervous system tension regulates .  The greatest and fastest gains in flexibility are achieved by resetting the nervous control of muscle tension and length.

When the motor neurons of one set of muscles are stimulated, the motor neurons of the opposing muscles are inhibited.  This “reciprocal tension” or” reciprocal inhibition” is what allows you to move.

Muscle fibres are very elastic.  In the muscle they are connected with the less elastic a loss of flexibility.

The shortening of connective tissue in and around the muscle is part of the explanation for a loss of flexibility.

Muscles are usually long enough to allow a full range of motion in the joints.  However, nervous control of muscle tension has to be re-set for the muscles to show their full length.

There are two kinds of stretch receptors.  One kind detects the magnitude and speed of stretching.  Thus, flexibility training is speed-specific.  The other kind detects magnitude only.

The first type of stretch receptor is called a MUSCLE SPINDLE CELL. Located within the muscle bellies, it senses changes in muscle length and the speed of those changes.  When a muscle lengthens too quickly, the spindle cell is stimulated and reflexively causes the muscle to contract, resisting the lengthening and thereby preventing overstretching of the joint.

The second type of stretch receptor is called a GOLGI TENDON ORGAN [GTO]. Located in the muscle tendon, it monitors the amount of strain on the tendon.  When a muscle contracts OR stretches maximally, the GTO senses it and “orders” the muscle to relax.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Kick Boxing Practice by Neeraj Mehta

Biomechanical considerations

Biomechanical considerations

 

NEERAJ MEHTA

• A muscular contraction is most efficient (force per energy utilized) when lengthening (eccentric)

• Muscle contraction is most efficient when there is adequate length (muscle length-tension curve)

• Neuro-activation can enhance a muscle’s explosive contraction (plyometric contraction)

• Neuro-activation can be used to enhance a muscle stretch by PNF (Proprioceptive Neuromuscular Facilitation)

• Stretching can increase neuromuscular transmission

• Proprioception is impaired during fatigue]

• Strength training may increase muscle fiber conduction

• Co-contractions can limit agonist efficiency

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Chest Exercises and Shortness of Breath

Neeraj Mehta

Tip: Chest Exercises and Shortness of Breath

Remember to breathe! If you have shortness of breath (such as that caused by asthma), you may think chest exercise is out. Much to the contrary, however, exercising can actually help your breathing. Since asthma tightens the chest after some forms of exercise, a gentle stretching upper and lower chest exercise can loosen the muscles (just be gentle and drink plenty of water as you go).

Yoga is the best chest exercise to open that constricted chest and improve breathing (even though you may feel like a vise is squeezing your lungs).

Another great body building chest exercise for heavy breathers is swimming. Swimmers breathe warm air around a pool (especially indoors) which helps dry the air passages and prevent them from being filled with blockage.

In general, the best chest exercise for asthma sufferers is one that doesn’t involve cold air or aerobic exercise.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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SteelFlexx ® Extreme Stretching Routine

SteelFlexx ®        

Neeraj Mehta

Beyond Power Yoga, an extreme stretching routine, take you to another level of flexibility. Neeraj Mehta, the inventor of SteelFlexx ®  says, it is an incorporation of yoga dynamic and static stretching with the use of dumbbells and other props, to stretch the specific area to extreme level.

SteelFlexx®, is one of the new technique of flexibility training with an emphasis on biomechanics (movements friendly with the joints and connective tissues of the body), body postures and breathing. 

The best part of SteelFlexx ®, is that it give benefits of all 4 types muscles contraction, so one can isolate muscle from different angles, followed by fast-fast-fast……… results. 

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Floor Aerobic Class

Upper Back Exercise by Neeraj Mehta

Job Guaranteed as Fitness Trainer

Job Guaranteed as Fitness Trainer

Support & guaranteed Jobs interviews and Jobs by GFFI Fitness Academy

The courses from GFFI Fitness Academy’s are the passport to start a lucrative career in the fitness industry. You can be a fully qualified Personal Trainer in just 12 weeks. GFFI Fitness Academy offers the latest biomechanics education with a career advice including help with interviews and guaranteed to kick start your career.

The Diploma in Fitness Instructing and Personal Training is the industry recognized “Biomechanics” training course which will allow you to immediately apply for work or set up on a self employed basis as a Gym Instructor or Personal Trainer. GFFI Fitness Academy graduates are the preferred choice of employee to the India’s leading health and fitness clubs such as Celebrity Fitness, SportsFit, Ozone, Fitness First and overseas placements.

One can choose from our wide range of Fitness Courses, Nutrition Courses, Massage Courses, Online Courses and a lot of fitness workshops and get started!

Suggested By:
NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)
Website: http://www.gffi-fitness.org
Facebook Acount: https://www.facebook.com/neerajgffi
YOUTUBE account: http://www.youtube.com/user/neerajgffi
Email: neeraj.gffi@hotmail.com
Tel: +91-9811309667

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How to get Ripped by Neeraj Mehta

How to get Ripped, written by Neeraj Mehta, in The Man Magazine, December 2013,  edition, 

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Combat Training Class by Neeraj Mehta

Benefits to Handicapped Exerciser

The following is a list of specific benefits, which may be gained through exercise training, published by National Handicapped Sports in its exercise leaders training manual:

a. Improved general health..

b. Temporary reduction in muscular spasticity.

c. Increased functional independence.

d. Reduction in coronary risk factors.

e. Increased endurance for wheelchair propulsion and transfers.

f. Improved vocational productivity.

g. Successful competition in adapted wheelchair sports.

h. More satisfying participation in community, social, recreational and family activities.

i. Reduced psychological depression and improved self-image.

Suggested By:
NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)
Website: http://www.gffi-fitness.org
Facebook Acount: https://www.facebook.com/neerajgffi
YOUTUBE account: http://www.youtube.com/user/neerajgffi
Email: neeraj.gffi@hotmail.com
Tel: +91-9811309667

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Blister Prevention in Workout

Tip: Blister Prevention

Neeraj Mehta

Focusing on back injury prevention and ankle injury prevention? Don't forget foot injury prevention.

Blisters may seem minor, but a bad one can cause you to miss days of training. When you find, say, a new shoe starting to rub, cover the area with a band-aid or moleskin before a blister develops.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Too Much Sugar in the Diet : Damaging Effects

NEERAJ MEHTA

Too Much Sugar in the Diet : Damaging Effects

Sugar mainly in soft drinks, fast food and desserts has life threatening effects

Excessive sugar in diet not only make you gain weight, but can also negatively affect overall health. When consuming extra sugar, body does not immediately use for energy and can easily be converted to triglycerides, (its a type of fat) that can then be stored around your waist as well as in thighs and hips.
Sugary beverages, such as fruits juices (not fresh), soft drinks and fruit-flavoured punches, are the worst for your health because their liquid calories do not provide satisfaction and can even make you crave more
This sugar you consume eventually makes its way into your bloodstream, where it can increase your blood sugar levels. It can puts you at risk for developing type 2 diabetes and lot more health challenges.
Impaired Immune System
Your immune system is one of the most important defence mechanisms your body has against infections. Too much sugar eating can seriously weaker the ability of your immune system to fight different viruses and bacteria.
Eating sugar in every meal, means that your immune system will be functioning at half-capacity for most of the day.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

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Step Aerobics By Neeraj Mehta

Zinc

Zinc 

Zinc is a trace mineral. Major dietary sources of Zinc include meat, liver, shell fish, milk, whole grains and wheat germ. 

Major Body Functions: 

 Plays a role in taste and smell acuity 

 Necessary for cell division, growth, wound healing and proper functioning of the immune system 

 Important for the activity of enzymes 

 Important in carbohydrate metabolism and replication of DNA 

Deficiency Symptoms: 

 Slowed wound healing 

 Loss of appetite (related to impaired taste acuity), skin changes and immunological abnormalities 

 Developmental disorders in infants 

 Growth retardation 

 Hypogonadism and dwarfism 

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

Want to become Certified Fitness Trainer, Join Today GFFI Fitness Academy

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Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer   

Pre wedding Workout suggested by Neeraj Mehta,

Pre wedding Workout suggested by Neeraj Mehta, 
in Navbharat Times, 17th, Nov, 2013
http://epaper.navbharattimes.com/details/7099-22402140-1.html

Shoulder Super Training by Neeraj Mehta

Personal Trainer / Gym Trainer Course

Personal Trainer / Gym Trainer / Certified Fitness Trainer

Make a Bright, future in fast growing fitness Profession

With 100 % Job Guaranteed
 

The most challenging course provided by GFFI Fitness Academy is Personal Trainer Course. This is the scientific and comprehensive fitness course which take your passion to the next level and you will be known as a Certified Personal Trainer / Gym Trainer of International standards.

This diploma / certification course is most popular course whether a career move or for your personal knowledge and you will get all the information that is necessary to become a certified personal trainer. This diploma course is taught over a 3 months period. This course is offered in conjunction with GFFI Fitness Academy and is a great preparation for the GFFI fitness certification courses. For this regular course 40 hours will given for theory and practical

                                     

Minimum Suggested Prerequisites:

• Required age for this diploma / certification course is 18 years is and just the high school diploma or equivalent.

• CPR is not required for this diploma course.

• Basic understanding of human body, strength training and flexibility.

Topic covered in This Certification Course:

• Anatomy, muscle physiology, kinesiology.

• Video literature on how you get stronger, intro 2 muscle anatomy, intro 2 muscle and actions, muscles soreness.

• Strength training for upper and lower body 300 hundred exercises shown in correct form with complete description, and a list of body actions used to formed each exercise.

• More than 100 sports movements and there description, motions, activity type and body action.

• Stretching and flexibility exercises.

• Post Rehabilitation Exercises for Musculoskeletal Injuries.

• First Aid and Emergency Protocols.

• Exercise Programming for Special Population i.e. Children, Seniors, Pre/Post Natal and more.

For this Diploma study course you will get:

 1 GFFI Personal Trainer Manual

 1 Book of Anatomy

 1 Videos

 3 C.D.s  

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

Website: http://www.gffi-fitness.org

Facebook Acount: https://www.facebook.com/neerajgffi

YOUTUBE account: http://www.youtube.com/user/neerajgffi

Email: neeraj.gffi@hotmail.com

Tel: +91-9811309667

Want to become Certified Fitness Trainer, Join Today GFFI Fitness Academy

Log on to http://www.gffi-fitness.org, for Fitness Training Courses

Courses: Gym Trainer, Personal Trainer, Aerobic Trainer, Pilates Trainer, Yoga Trainer