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Lesson Posted on 29 Apr Health and Fitness/Fitness

Bone Health

Sonia Gaonkar

Expertise in Weight loss & weight gain. Sports conditioning. Customised training programs. Trained...

How to keep our bones and joints strong: 1) Physical activity a) Load bearing physical activity, which challenges our bones and joints (weight training). b) Impact based physical activity, which adds further challenge to the musculoskeletal system (sports, games, jump based exercise) 2) Good Nutrition... read more

How to keep our bones and joints strong:

1) Physical activity
a) Load bearing physical activity, which challenges our bones and joints (weight training).
b) Impact based physical activity, which adds further challenge to the musculoskeletal system (sports, games, jump based exercise)

2) Good Nutrition and Sunshine
a) Getting lots of Vitamin-D and Calcium
b) Good sunlight exposure for at least one hour per day - the more, the merrier.
c) Foods rich in calcium and vitamin D and other nutrients - (milk, ghee, butter, cheese, paneer, liver, meats, eggs)
d) Taking calcium and vitamin D supplements if needed (this decision and dosage will depend on case to case)
e) Meals high in protein and good fats (meats, chicken, eggs, milk, paneer, ghee, coconut oil, groundnut oil)
3) Avoid or minimize toxins (toxic foods for health) like
a) Sugar
b) All packaged foods with toxins (like artificial colours, flavours, preservatives, fructose syrups, high fructose corn starch, high fructose corn syrups, vegetable oils, skim milk, all de-fattened or fat-free foods and drinks.

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Lesson Posted on 28/12/2020 Health and Fitness/Fitness Health and Fitness/Gym Health and Fitness/Personal Trainer +1 Health and Fitness/Gym/Personal Training less

What Is Spot Reduction?

Nikhil Sharma

I am a Personal Trainer fresher pursued K11 certification but had to quit in between due to health problem....

Spot reduction is a myth. The concept deals with the ability to burn off fat in a particular area only. E.g. a woman wants to lose fats only on her hips and not her bust. It is impossible. The person tries to achieve this by only working the area in question; for example, doing a thousand crunches won't... read more

Spot reduction is a myth. The concept deals with the ability to burn off fat in a particular area only. E.g. a woman wants to lose fats only on her hips and not her bust. It is impossible. The person tries to achieve this by only working the area in question; for example, doing a thousand crunches won't make your abdominal shredded. The important fact is to know that fat belongs to the whole body and is not attached to the muscle underneath. Thus particular training muscle does not affect the fat on top of it. Fat loss occurs only as a result of increased Basal Metabolic rate. The weight training program combines cardiovascular training plus control over your eating to achieve fat loss in the entire body and not just in the area you think you need to lose.

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Lesson Posted on 11/12/2020 Health and Fitness/Fitness Health and Fitness

How to Gain Weight?

Jaswant Singh

I'm a certified personal trainer. I've a 2+ years experience of training clients one to one at anytime...

I get so many DM regarding weight gain. Yeah, weight gain can be difficult, and at the same time, it's not impossible. Consistency is the key for long term success. If you want to gain weight, it's essential to do it right. Weight gain requires a proper diet with proper workout and adequate rest.... read more

 

I get so many DM regarding weight gain. Yeah, weight gain can be difficult, and at the same time, it's not impossible. Consistency is the key for long term success. If you want to gain weight, it's essential to do it right. Weight gain requires a proper diet with proper workout and adequate rest. Yes, you can weight gain binging on burger, pasta, sodas & other junk but it can destroy your health for sure. That's why you need proper guidance to achieve a balanced muscle mass and subcutaneous fat rather than a lot of unhealthy fat. Gaining muscle requires a protein-rich diet with carbs and other nutrients. For all those who ask me how to gain weight or whether weight gain is possible, I want to share a healthy way to weight gain.

  1. Create a calories surplus - Eat more calories than you burn
  2. Take high protein diet - Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
  3. Take carbs and healthy fats. 
  4. Do regular workout - Proper workout is necessary for gaining muscle mass instead of just fat.
  5. Take proper rest. 

You have to maintain a disciple and consistency if you want to see the results. It can take a long time for some people, but you need to be consistent if you're going to succeed in the long run.

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Lesson Posted on 26/10/2020 Health and Fitness/Fitness/Kickboxing

Fats (Adipose tissue) Information

Tushar Sawane

I am fitness trainer and sports Teacher,pune.I am in this industry since 2013 have completed my bachelor's...

Type of fats. There are three major types of fats we find in our body. Subcutaneous fat Visceral fats Essential fats Fat is called a powerhouse of energy, but you need to convert it into energy. If you store more than required, it is dangerous any time. It is divided by location and function.... read more

Type of fats. 

There are three major types of fats we find in our body. 

  1. Subcutaneous fat 
  2. Visceral fats
  3. Essential fats

Fat is called a powerhouse of energy, but you need to convert it into energy. 

If you store more than required, it is dangerous any time. It is divided by location and function. Essential fats need to protect cells, while subcutaneous fats deposit under the skin, which gives you shape.

Also, the most important is visceral fats which cover your all significant organs in the core part of your body. If visceral increase, it creates pressure on major organs and affects their functions. So this can be dangerous, so don't wait to build fats on the body.

  • Eat healthy food 
  • Exercise daily
  • Sufficient water intake 
  • Rest 
  • Maintain the fat level (5% to 15 % of the bodyweight for men, and 8% to 20% of body weight for women)
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Lesson Posted on 12/08/2020 Health and Fitness/Fitness Health and Fitness/Gym/Nutritional support

Weight loss

Fitness Beyond Muscles

I am a certified fitness trainer. I have experience of more than 4 years. For more details about which...

If you want to lose weight here is 5 tips :- 1. Don't consume refined carbs 2. Take care of your calorie intake and calories you burn 3. Drink a lot of water 4. Always try to eat low calorie food. For example fruits and vegetables 5. Make exercise a habit . Atleast 15 minutes daily read more

If you want to lose weight here is 5 tips :-

1. Don't consume refined carbs

2. Take care of your calorie intake and calories you burn

3. Drink a lot of water

4. Always try to eat low calorie food. For example fruits and vegetables

5. Make exercise a habit . Atleast 15 minutes daily

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Lesson Posted on 02/06/2020 Health and Medical/Alternative Therapy/Holistic Healing Health and Medical/Health Prevention Health and Medical/Alternative Therapy/Acupressure Training +1 Health and Fitness/Fitness less

The Most Important Hour

Shakti Moudgil

I am a certified yoga therapist and holistic health expert in Pranic Healing, Theta Healing, Hypnotherapy...

The most important hour of your day is composed of the thirty minutes after you wake up and the thirty minutes before you fall asleep. This is when your subconscious is very receptive so it’s of big importance what you do in this time. The way you start your day will have a huge impact on how the... read more

The most important hour of your day is composed of the thirty minutes after you wake up and the thirty minutes before you fall asleep. This is when your subconscious is very receptive so it’s of big importance what you do in this time. The way you start your day will have a huge impact on how the rest of your day develops.

I’m sure you have had days which have started off on the wrong foot and from then on it got worse and worse — or the opposite where you woke up with that feeling that everything will go your way and then it did. That’s why it’s very important to begin your day well. Most of us just get into a rush from minute one after waking up and that’s how our days unfold. No wonder most people run around stressed nowadays.

What would getting up half an hour or an hour earlier every morning do for you? What if instead of hurrying and swallowing down your breakfast or even having it on the way to work, you get up and take half an hour for yourself? Maybe you even create a little morning ritual with a 10 or 15-minute meditation. Do you see what this could do for your life if you made it a habit?

Here are some activities for the morning ritual. Give it a shot!

• Think positive: Today is going to be a great day!

• Remember for 5 minutes what you are grateful for.

• 15 minutes of quiet time.

• Imagine the day that is about to start going very well.

• Watch a sunrise.

• Go running or take a walk.

  • Write in your journal.

Sleeping Is Not Taking Rest For Today’s Hard Work. It Means Gaining Energy For Tomorrow.

The last half an hour of your day has the same importance! The things you do in the last half an hour before sleeping will remain in your subconscious during your sleep.

So then it’s time to do the following:

• Write into your journal again.

• Now is the time for reflecting on your day. What did you do great? What

could you have done even better?

• Plan your day ahead. What are the most important things you want to get done tomorrow?

• Make a to-do list for the next day.

• Visualize your ideal day.

• Read some inspirational blogs, articles, or chapters of a book.

• Listen to music that inspires you.

I highly recommend that you NOT WATCH THE NEWS or MOVIES that agitate you before you are about to go to sleep. This is because when you are falling asleep you are highly receptive to suggestions. That’s why it’s a lot more beneficial to listen or watch positive material.

The planning ahead of your day and the list of things to do can bring you immense advantages and time-saving. The things you have to do will already be in your subconscious plus you will get to work very focused the next day if you already know what your priorities are.

Action Step

How will your mornings and evenings look from now on?

Will you get up 30 minutes earlier and develop a little ritual?

What will your last activities be before you go to sleep?

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Lesson Posted on 16/02/2020 Health and Fitness/Fitness

health and fitnes

Arun Makar

I can teach every topic very easily and make it stronger for the students physical training, sports coaching,...

Learning Objectives After this lesson, students will be able to: explain aspects of physical fitness list and define factors that impact physical fitness create a physical fitness personal plan Length: 1-2 hours Key Vocabulary Physical fitness Cardiorespiratory endurance Muscle strength Muscle... read more

Learning Objectives

After this lesson, students will be able to:

  • explain aspects of physical fitness
  • list and define factors that impact physical fitness
  • create a physical fitness personal plan

Length:

  • 1-2 hours

Key Vocabulary

  • Physical fitness
  • Cardiorespiratory endurance
  • Muscle strength
  • Muscle endurance
  • Anaerobic exercise
  • Flexibility
  • Body composition

Curriculum Standards

  • CCSS.ELA-Literacy.RST.9-10.2

Determine the central ideas or conclusions of a text; trace the text's explanation or depiction of a complex process, phenomenon, or concept; provide an accurate summary of the text.

  • CCSS.ELA-Literacy.RST.9-10.4

Determine the meaning of symbols, key terms, and other domain-specific words and phrases as they are used in a specific scientific or technical context relevant to grades 9-10 texts and topics.

Instructions

  • Engage students with topic by asking them what the term 'fitness' means. Share answers with a partner, then discuss as a class.
  • Tell students they will be learning about what physical fitness actually is and how they can stay physically healthy.
  • Start the first video lesson What is Physical Fitness? - Definition & Importance.
  • Pause at 1:10 and define the term 'physical fitness' on the board. Create space to write the five components of physical fitness, then restart the video.
  • Pause after each section and record definitions and examples. Discuss with students, asking how much of each they have in their lives and what they find challenging or fun.
  • Play the Lesson Summary to review facts.
  • Now shift gears to factors that impact physical fitness. Begin the video lesson Factors Affecting Physical Fitness & Performance.
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Answered on 27 Feb Health and Fitness/Fitness

Anil Kumar

Basketball coach with 10 years of experience of the game

Food alone doesn't help strengthen muscles by eating every food that doesn't involve the machining process; it is as simple as that. Like if you agree :)
Answers 6 Comments
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Answered on 10/06/2019 Health and Fitness/Fitness Health and Fitness/Gym Health and Fitness/Gym/Personal Training

Sumit Toppo

Trainer

Yes, you can start exercising at this stage. Go to a good gym and customise diet plan + workout plan. Make your 100% effort for your body and get a 100% result.
Answers 26 Comments 3
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Answered on 01/06/2020 Health and Fitness/Fitness

i want to know about fitness class (Zomba,Arabic) near by BTM 2nd stage?

Specially Caring Yoga Multi Activity Studio

Especially caring is the best option to learn Zumba.
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