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Lesson Posted on 15 Mar Health and Fitness/Fitness/Kickboxing Health and Fitness/Gym/Personal Training

Tips While Going Workouts

Bharat

I am an experienced, qualified trainer with over 6 years of experience in the fitness field.Offering...

These are the points to achieve better results in my point of view: 1. Warm up before and after the workout mandatory. 2. If you want to do both cardio and Weight training in the same day,better to do Weight training first . 3. Outdoor jogging is best when compared to treadmill. 4. Some people may... read more

These are the points to achieve better results in my point of view:

1. Warm up before and after the workout mandatory.

2. If you want to do both cardio and Weight training in the same day,better to do Weight training first .

3. Outdoor jogging is best when compared to treadmill.

4. Some people may hit the gym to reduce belly fat ,But don't do the abdominal workouts everyday.Dont exceed more than 2 to 3 sessions in a week.

5. If you want to acheive 100% result,give equal importance to Workouts and Nutrition.

6. Try to take natural food instead of depending on the supplements.

7. If you are doing workouts without the help of any trainer,Always keep an eye on the result and change the workout style if you wont see the result.

8. Workout posture should be important.

9. Sleep properly.

10. Always compare the result of body composition, analyze every month.

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Lesson Posted on 15/12/2017 Health and Fitness Health and Fitness/Fitness

The Secret To Shape Your Body And Mind: Squat!

Hena K.

I am absolutely passionate about fitness so much so that I turned it into a career. I have learnt traditional...

It was a new beginning. I used to have a light workout routine and running as part of my fitness schedule. This year I wanted to take things to level next. And so I joined a gym. On day 2 my fitness trainer made me do squats and he added a barbell to it. Shock spread through my body. I had never imagined... read more

It was a new beginning. I used to have a light workout routine and running as part of my fitness schedule. This year I wanted to take things to level next. And so I joined a gym. On day 2 my fitness trainer made me do squats and he added a barbell to it. Shock spread through my body.

I had never imagined myself squatting with that kind of weight, resting on my shoulders. I used to think it’s what boys do. But I did it anyhow. Squat one, Squat two, Squat three and I thought, this is unbelievable.

The weight taught me a new thing. Woman, you got to get up. You got to lift. You got to stand up.

Everything in my life from then on got coloured in the hues of squats.

Whether it was an irritating situation at home or work or a disappointing date I thought there that’s a squat. Whenever it felt heavy, i knew i could lift. It may be tough but its here to define me.

So, whenever something heavy comes along, all i think is, Squat!

That’s what squats and weights are for me now. My Passion. My Meditation.

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Answered on 07/03/2017 Health and Fitness/Fitness/Kickboxing

Harshad S.

Yoga Instructor

Where you are located research the boxing class over there. Take a trial session and if you are satisfied enroll for the club over there. If you are in Mumbai malad area connect with me. Good luck.
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Lesson Posted on 24/02/2017 Health and Fitness/Fitness

Workout Injuries: Prevention and Treatment

Anand S

Health and Wellness Management, Personal Trainer. Diet and Fitness Consultant. Help individuals in meeting...

A workout injury can happen to anyone, no matter your experience or fitness level. Even walking can cause an injury. But you can significantly cut your risk of getting hurt by following certain workout precautions. Common Workout InjuriesPeople hurt themselves in all kinds of ways when they work out.... read more

A workout injury can happen to anyone, no matter your experience or fitness level. Even walking can cause an injury. But you can significantly cut your risk of getting hurt by following certain workout precautions.

Common Workout Injuries
People hurt themselves in all kinds of ways when they work out. Common workout injuries include:

  1. Muscle pull and strain
  2. Sprained ankle
  3. Shoulder injury
  4. Knee injuries
  5. Shin splint
  6. Tendinitis
  7. Wrist sprain or dislocation
  8. Preventing Workout Injuries

There are simple steps that can help keep you injury-free during your workout.But first, pay attention to this general rule. If you're a woman over age 55, check with your health care professional before you start an exercise program. Then you'll be sure you're healthy enough for working out. The same applies to a man over age 45 or a person with any medical condition.
Here are guidelines for avoiding injuries during your workout:
Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints. Some ways to warm up:
  • Ride an exercise bike
  • Jump rope
  • Jog in place for 5 to 10 minutes

A cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you work out is one way to cool down.

Stretch. Do dynamic stretching before and after you work out. This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury, It's best to stretch after you warm up and cool down.

Ease into it. When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency.

Don't push yourself too hard. As your fitness abilities increase, you will be able to challenge yourself more.

Cross-train. Vary your workout. Don't overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis. Some ways to vary your workout:

Run on Day One.
Lift weights on Day Two.
Swim or cycle on Day Three.
 
Know your trouble spots. Tailor your workout for problem areas. For example, if you have arthritis in your knees, you'll want to build up strength. But don't do exercises that hurt. Check with your doctor. And be sure to start out lightly.

Listen to your body. The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.

Fuel your body. Drink plenty of water before, during, and after you work out. Get off to a good start by drinking about 17 to 20 ounces of water about 2 or 3 hours before exercising. A good general rule is to then drink this amount of water:

8 ounces about 20 to 30 minutes before working out
8 ounces every 10 to 20 minutes during your workout
8 ounces within a half hour of when your workout is done
Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores.

See a trainer. Before starting a weightlifting or exercise routine, meet with a trainer. He or she can show you how to work out correctly. The trainer will help you create a safe and realistic exercise program.

Dress right. Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet.

Rest. Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.
Treating Workout Injuries
Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:

R: Rest the injury.
I: Ice the injury to lessen swelling, bleeding, and inflammation.
C: Apply a compression bandage to minimize swelling.
E: Elevate the injury, if possible, to reduce swelling.
Nonsteroidal anti-inflammatory medications such as ibuprofen can help ease pain and inflammation from the injury. Check with your doctor before using them, though, if you take any other medicines or have medical problems.

Most workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. And always use common sense. If you're concerned about the injury, it's best to seek medical advice.

Until you are fully healed, don’t do the activity that triggered the injury. And avoid any activity that puts strain on the injured area.

You can still be active as long as you don't stress the injury. Staying active may help you heal quicker than if you take to the couch. Try a new workout while your injury heals. For example, if you sprain your ankle, exercise your arms instead. If you hurt your shoulder, work out your legs by walking.

After you have fully recovered from your injury -- pain-free for more than a week -- start back slowly. Don't try to work out with the same fervor you did before your injury. You will need to rebuild your muscle strength and endurance. It may take 3 weeks of regular exercise to regain your pre-injury fitness level. If you push too hard and too fast, you may injure yourself again.

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Lesson Posted on 12/01/2017 Health and Fitness/Fitness

How To Choose Your Trainer?

Prakash Ms

Cardiovascular and Respiratory Endurance. Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy Our...

1) Identify specific types of training you're interested in. 2) Know your price limits. 3) Ask about his experience as a personal trainer. 4) Ask him/her to trail Section. 5) Bring up any health condits and injuries you have in. 6) Discuss your goals and how she will help you. 7) Ask for training... read more

1) Identify specific types of training you're interested in.

2) Know your price limits.

3) Ask about his experience as a personal trainer.

4) Ask him/her to trail Section. 

5) Bring up any health condits and injuries you have in.

6) Discuss your goals and how she will help you.

7) Ask for training schedule

8) Ask your diet schedule

Be fit.

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Answered on 14/03/2017 Health and Fitness/Fitness

SANDEEP PATEL

Trainer

By doing Exercise and taking care of your Nutrition.
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Answered on 23/04/2016 Health and Fitness/Fitness/Kickboxing

Harshad S.

Yoga Instructor

Apart from kicking do lots of stretches, strength training exercises. Second practice the kicks on different targets, such as focus pads, speed pads, heavy bags, and shadow kicking. It was Bruce Lee who said i am not afraid of a person who knows ten thousand techniques, I am afraid of person who does... read more
Apart from kicking do lots of stretches, strength training exercises. Second practice the kicks on different targets, such as focus pads, speed pads, heavy bags, and shadow kicking. It was Bruce Lee who said i am not afraid of a person who knows ten thousand techniques, I am afraid of person who does one technique ten thousand times. read less
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Answered on 23 Jan Health and Fitness/Fitness

Tanvi Madbhavi

Highly Qualified Tutor

By jumping or skipping regularly. You must jump at least 100 times in a day.
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Answered on 07/01/2015 Health and Fitness/Fitness

Anu Augustine

Yoga Instructor

Its funny I can see a stress in this question it self...... Every one have stress depend on Various matters?? But if it Eustress for +ve thing its gud we need it Bcoz that boosts our life....But if its Distress...Get rid from that its going to ruin ur life.
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