Exercises Options for who are not able to hit the Gym

Hitting a Gym has always been a fitness trend, But you don’t necessarily require to go to a gym to manage your health. There are a lot of exercise techniques which can be done without going to the gym. This season Celebrity Fitness Expert Neeraj Mehta suggests several exercise techniques which do not require a fitness club set up.

Short duration circuit-  You may have a busy schedule and may not have time for a 40-60 minutes exercise session. You can go for Short duration workout such as 7 minutes interval training. You can do this session in your hotel’s Gymnasium.  Do any cardio activity such as running on a treadmill for 30 seconds with your maximum level of intensity then rest for 15 seconds and repeat 9 more times. This High Intensity workout is very effective for burning calories and strengthening your stamina.

Body Weight Exercises- Body Weight bearing exercises have always been one of the most effective ways of maintaining health. You can perform these exercises in your home or at any open area such as in your nearest park as well. You can do Squats, lunges, Pushups, Burpees, Crunches, Plank and many more. You can either make a circuit or you can pick up any one of your choice, free hand exercise will increase stamina, endurance and build over all body strength.

Yoga Stretches- Learn Yoga stretches. Yoga is a holistic approach of overall health management. If you practice regularly you will get several health benefits other than losing weight. It really soothes your mind and makes you more active. Postures like Surya Namaskar, Triangle pose, bridge pose, and Warrior pose are very effective in building overall body strength.

Aerobics Dance-  If you love dance then this exercise is for you. Make some space in your room, Put on the DVD and start the session. You can also use include your family members or friends in the session to make it more fun.  Aerobics is very effective in building cardiovascular strength and increasing over all body strength.

Outdoor Activity-  You can go to any park close to your home. You can take a walk in the park or may try some running there. Try some cycling or skipping. You can participate in some group activities as well. You will in fact get a chance to get along with people and make friends. Outdoor Activities can be really stressed bursting and refreshing.

Expert Says-

Fitness Expert Neeraj Mehta says, “Though it may seem difficult to stick to your exercise when you don’t have time to break a sweat in the gym but your commitment with yourself will get you through”. Regular exercise have several benefits.

• Exercising regularly will keep you more active throughout the day.
• When you exercise, your brain releases a feel good hormone “endorphin”. This hormone keeps your mind stress free.
• A stress free mind with an Active body can easily get you through a tough schedule.
• Your blood circulation will be improved and metabolic process would be high, which works in your favor for obvious reasons.
• Exercise will help you overcome health related issues such as back pain, neck pain etc.

(Author is PhD in Human Bio mechanics and Alternative medicines.  A Certified nutritionist and Fitness Therapist, he has over 30 years of experience in Fitness industry. Currently He is the Director of GFFI Fitness Academy).

For more details call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

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Post Workout Stretches-

Stretching, post workout should be a regular routine for everyone. An ideal workout routine starts with warm up, stretching, actual session, cool down and finishes with stretching. Stretching is essential in order to ensure that your musculoskeletal system is functioning properly. Stretching gives you plentiful physical and mental benefits. It improves your Range Of Motion, helps to release blood pull occurred during exercise, improves flexibility, relaxes your muscles, relieves stress and comforts your brain. If practiced regularly Stretching can become an unobtrusive and enjoyable part of your daily regime. International Fitness Expert Neeraj Mehta is sharing Top 5 Post workout stretches which should be an essential part of your daily workout routine.

Seated split leg stretch-

One of the necessary stretch post workout leads to a lot of benefits. This stretch relaxes your back muscles, hips and legs. It contracts the muscles of lower extremities thus very effective to open up lymphatic gland so increase circulation and releasing stress and helps in improving the flexibility and range of motion of pelvic joint. You can also do this stretch sitting on a step to avoid pain in the back and to get more stretch.

Steps: 

·         Sit on the floor with your legs extending towards the front.

·         Stretch your legs diagonally while keeping your rib cage up and back straight.

·         Try to open up your legs as far as possible (go as per your fitness level).

·         Place your palms on the floor.

·         Hold the posture for 15-20 seconds and breathe normally.

Seated Twisting-

A very effective stretch for relieving post workout soreness and stiffness from the back and even good for shoulder stiffness. This stretch properly relax your back muscles and release stress. It also regulates the digestive system. Increased blood circulation of lungs and pelvic girdle leads to release the stress of lower back.

Steps:

·         Sit straight on the floor and extend your legs in front.

·         Bend your right leg from the knee and keep your right foot over your left leg.

·         Extend your left arm and place your elbow on the bended leg. 

·         Turn your upper body towards the right.

·         Hold the posture for 10-15 seconds and breathe normally. 

Cobra Stretch-

Cobra stretch release the stiffness from the back. It stretches your core muscles, chest muscles and your arms as well. This stretch regulates the menstrual cycle in women. Cobra Stretch is one of the best post workout stretches to improve blood and oxygen circulation in body.

Steps:

·         Lie down on a mat in prone pose. 

·         Keep your palms on the chest level.

·         Inhale and Bend your upper body, while keeping your face towards the ceiling. Extend          your arms to the fullest.

·         Breathe normally and hold the posture for 15 seconds.

Warrior stretch-

A great stretch to release spin, hip and leg stiffness. Person with lower back pain must do this stretch - pre, during and post workout. This stretch improves your breathing capacity. It helps in releasing stiffness from your neck and shoulders. It improves the flexibility of your hip and knee joints.

Steps:

·         Stand straight on the floor.

·         Put your left leg back and extend it full.

·         Bend your right knee ensuring that your thigh is parallel to the floor.

·         Extend your both arms overhead and join the palms to make a Namaste Pose.

·         Breathe normal during the complete movement.

Seated forward bending-

Again a good post workout stretch for releasing lower back stiffness and a great stretch for hamstrings. This stretch improves your pancreas and regulates your digestive system. It improves your energy level. It also heals scar tissue damage.

Steps:

·         Sit on the floor with your back straight.

·         Spread your legs to shoulder width; you can spread your legs more that depend upon            your fitness level.

·         Bend forward; grasp your ankles with both hands. 

·         Hold the position for 15 seconds.

·         Inhale as you get in to the starting position. Exhale as you move through the stretch.

Read more on http://www.neerajmehtabmx.com/stay-healthy/articles-2/

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

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10 Secret Foods to Fight Depression Before your D-Day!

Is the stress of your wedding preparations making you anxious and fatigued? While it is natural to be very busy with tons of things to take care of before the wedding, it’s not worth getting depressed or moody before your D –Day.

Do you know a simple solution to staying fit, confident and healthy? It’s the ‘Food’ that you eat which impacts your temperament. That famous phrase “You become what you eat” is very true.

Your diet has a very important role in fighting depression. When feeling low you tend to eat more. Instead of eating without looking at the size of the plate, try these high nutritional foods when experiencing a mood swing.

1.   Cashew nuts: These are rich source of zinc. If your body has lower level of zinc it may cause anxiety. Since our body can’t store zinc in any form, it is essential that zinc should be a part of your daily diet. Cashews can be good snacks, but in limited quantity as they are little high in calories.

2.   Walnuts

Walnuts are a rich source of Omega-3 fatty acids, known for reducing stress and anxiety. Omega 3 is proven to be helpful in improving your overall brain’s health. It also reduces the chances of brain aging thus reducing the chances of memory loss.

3.   Dark Chocolate

Dark chocolate are full of antioxidants. It is very effective in reducing the feeling of anxiety or depression. According to a study in University of California, if you eat in moderation, dark chocolates actually work in your favor.

4.   Oranges

Oranges are full of vitamin C and very effective in boosting your energy levels when feeling low. These are also rich in flavanoids which help in reducing stress level and depression. Eating oranges also stimulates the release of dopamine which is a type of feel-good hormone. No wonder it feels good after eating orange!!!

5.   Green Tea

Along with weight loss, green tea has calming benefits as well. Theanine (a type of amino acid) present in green tea helps in fighting depression. If you are feeling low, sit in a quiet place and sip green tea. You will really get a soothing feeling.

6.   Oatmeal: Whole grains are always the better choice as they are high in fibers. Oatmeal has an added advantage of fighting stress as well. The complex Carbs present in oatmeal signals the brain to release Serotonin, which is another feel good hormone. Serotonin helps you get rid of anxiety and stress. It also has antioxidants properties.

7.   Salmon: Fatty fish such as Salmon is also a rich source of Omega -3 fatty acids. Along with brain soothing effects, it has many other health benefits like reducing inflammation and it is a prevention cure for heart diseases.

8.   Avocado: This creamy fruity delight can stress proof your life. Avocado is rich in monosaturated fats, which is considered as healthy fat, essential for your brain to function well. It is recommended to watch out the portion size though!

9.   Mushrooms: Good news for mushroom lovers. They can really give you a calm and composed mind. Studies have it that psilocybin; a substance found in mushrooms is used clinically to treat depression. Mushrooms are also effective in maintaining blood sugar level.

10. Turmeric:  Remember the days when Grandma used to make us drink lukewarm turmeric milk. Swearing by the many health benefits of turmeric, its anti inflammatory and anti- depressant properties makes you feel-good. It has therapeutic effects on the body. 

Read more on http://www.desimd.com/healthy-living/diet-nutrition/10-secret-foods-to-fight-depression-before-your-d-day

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

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Ways to burn holiday fat for women

·        Divide a week’s schedule in 3 day’s cardiovascular training and 3 days strength training.

·        Another way is to divide your every day’s training in 20 mins cardio and 30 minutes strength training.

·        To make your session more intensive and to lose weight faster , include High Intensity Interval trainings in your workout session.

·        Power yoga is also very effective to lose weight. It also enhances flexibility and strengthens your muscles. Go for Intensive stretches for proper muscle contraction.

How do these help them to burn holiday fat?

Aerobic Conditioning: When you do any exercise you body uses calories as fuel, burning calories results in weight loose. When you do a cardiovascular workout or aerobic workout your body uses stored fat and carbohydrates as a fuel during the session. The more intensive your session would be, more fat and carbohydrates would get burnt.

Weight Training: In a Weight room session this mechanism works in a different way. While working out your body uses carbohydrates as fuel.  After your session your muscles would need recovery and your body will use fat for the muscle recovery from 4 hours up to next 48 hours. This is the reason why it is always suggested to focus on strength training more than the cardio.

Read more on http://www.neerajmehtabmx.com/stay-healthy/articles-2/

For more details on fitness courses call on 9811309667, 9810111018, 01145087033

or log on to www.gffi-fitness.org

For latest updates on health and fitness logon to www.gffi-fitness.org

Read more updates on https://www.facebook.com/BMXStrength

Follow Fitness Expert & Nutritionist Neeraj Mehta on Twitter https://twitter.com/NeerajMehtaBMX

Other related search

personal trainer salary

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how to become a personal trainer and nutritionist

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