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Lesson Posted on 24 Sep Health and Fitness/Fitness

Bad calories

Atul Kapoor

I am a personal fitness trainer. I am certified with k11 fitness academy with an experience of more than...

Empty calories are the biggest cause of obesity.
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Answered on 28 Aug Health and Fitness/Fitness

Nasreen Mundekat

Certified Fitness Instructor

Hey,If you want to acquire a lean body mass and good physique, you'll need to strengthen and train to improve your muscle mass and perform cardio workout to decrease your body fat percentage. To get all this, you'll have to eat a balanced healthy diet.
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Lesson Posted on 15 Jun Health and Fitness/Yoga Health and Fitness/Yoga/Yoga Meditation Life Skills Coaching/Soft Skills Training/Stress Management Training +1 Health and Fitness/Fitness less

Corporate yoga session asanas

Ashok K.

I am a professional Swimmer. I have a certificate in all types of swimming and rescue operations from...

Life is fast-paced, and we all are in the rat race. Working for prolonged hours and behind schedules causes a lot of stress which builds up over some time like a pressure cooker.Do you want to scream like a cooker or release the pressure daily or weekly to avoid a downpour? I am a firm believer of daily... read more

Life is fast-paced, and we all are in the rat race. Working for prolonged hours and behind schedules causes a lot of stress which builds up over some time like a pressure cooker.
Do you want to scream like a cooker or release the pressure daily or weekly to avoid a downpour? I am a firm believer of daily yoga for all corporates so that their employees are healthy physically and mentally as well as more productive. There have been numerous research papers showing the impact of healthy employees to their productive work. For, e.g. reduction in the number of sick leaves and higher employee motivation are some of the benefits of healthy employees.
 Having held various sessions for corporates in Pune and Mumbai, here are my five daily meditation and stressing exercises to be done in an office.
Meditation :
Fast breathing technique ( Inhale fast and exhale fast )
Holding  breathing technique ( Inhale and exhale slowly )
Kapalbhati
Alternate nostril breathing listening to the light sound in a closed room
Yoga stretching asanas :
Neck slow rotation
shoulder rotation
Wrist and Finger Stretches
Desk Upward Dog Pose
Seated Crescent Moon Pose
These will help to release the pressure buildup and reduce exhaustion amongst the employee's post lunch. It is advised that employees do these asanas 2-3 hours post meal. Ideally, the best time is pre-breakfast, but employees are encouraged to take time and do them.

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Lesson Posted on 24 May Health and Fitness/Gym/Personal Training Health and Fitness/Personal Trainer CBSE/Class 5/EVS/Human Body/Bones and Muscles +10 Health and Fitness/Fitness Health and Fitness Health and Fitness/Fitness/Kickboxing Health and Fitness/Fitness/Tai Chi Health and Fitness/Aerobic Health and Fitness/Dietitian Health and Fitness/Yoga Health and Fitness/Physiotherapist Health and Fitness/Psychologist Health and Fitness/Gym less

Weight loss

Bhupender Bidhuri

Hey Myself Bhupender Bidhuri from faridabad, I'm personal trainer and specialised in helping clients...

For Weight loss:- Weight training - More Reps of every exercise and fewer weights- Nutrition - Check your BMR first and then less 300 calories from it and get a diet for those remaining calories. Make sure that your dietary protein should be high, and carbs and fat should be low and moderate. After that,... read more

For Weight loss:
- Weight training - More Reps of every exercise and fewer weights
- Nutrition - Check your BMR first and then less 300 calories from it and get a diet for those remaining calories. Make sure that your dietary protein should be high, and carbs and fat should be low and moderate. After that, change your diet and workout after 1.5 months in 3 months. You will see results definitely, but you have to be consistent and mind healthy.

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Answered on 10 Jun 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.
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Lesson Posted on 09 Feb Health and Fitness/Fitness Health and Fitness Health and Fitness/Aerobic +1 Health and Fitness/Yoga less

Elaborating and relating 5 components of fitness

Saurabh Gupta

As a certified fitness coach, my goal is always to understand what is client's current fitness status...

Cardiovascular Endurance is the ability of the heart and lungs to provide oxygenated & nutrition rich blood to the working skeletal muscles." If this component of fitness is compromised, then Muscular component (defined below) can not be challenged. For instance, in sports like boxing, football,... read more
Cardiovascular Endurance is the ability of the heart and lungs to provide oxygenated & nutrition rich blood to the working skeletal muscles."
If this component of fitness is compromised, then Muscular component (defined below) can not be challenged. For instance, in sports like boxing, football, no matter how muscular and fast the athlete is, he can not use his strength once cardiovascular fatigue sets in.
 
Muscular endurance is the ability of skeletal muscles to continuously contract at sub-maximal levels for an extended length of time before fatigue sets in.
 
Cardiovascular endurance cannot be challenged and hence improved, without muscular endurance. Let's consider a football player again here; a player would not be able to hit the ball with the highest prowess till the last moment of the match if his/her muscular endurance levels are not up to the mark, even if he/she is not cardiovascular tired.
 
Musco-skeletal Strength is the ability of skeletal muscles to generate maximum force against the given load. It's a combined strength of Muscles, bones, ligaments & tendons.
 
Without the component, performing activities like hockey, football, 100m and 400m sprint races, marathons cannot be possible even with high cardiovascular and muscular strength as the body will not be able to sustain the stress of running on the tough surface.
 
Flexibility is the ability of the body to maintain the full range of motion across the joints.
 
This component is a must to avoid injuries while performing both endurance and explosive type of activity. For instance, during squats, there will be high stress in the lumbar region, which will cause the bending of the spine and hence the high chances of spine injury.
 
Ideal body composition is the ability of the human body to maintain an ideal ration between fat-free mass (includes the weight of muscles, bones, tendons, ligaments, blood, organs) and the Fat. For males, it should be between 5-15% and females 8-20%.
 
If there is a high presence (above 15% for males and 20% for females) of adipose tissues (fat) in the body, all other aspects of fitness will be compromised. As simple as, a person with high belly fat may not able to tie shoe laces as a complete range of motion will be compromised even he/she has flexible muscles. Also, the person even with high cardiac and muscular endurance will tend the get very fatigued, if he carries a high amount of adipose tissue in his/her body, while climbing stairs till 10th floor of a building, as this resembles carrying two heavy bags.
 
It makes it clear that every component is equally essential for the body to perform any activity at its peak.
 
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Lesson Posted on 17 Jan Health and Fitness/Fitness

Services

Nasreen Mundekat

I am an ACE certified Fitness Instructor. I work with female clients only. I am available for work...

I provide low to moderate impact cardio and strength training . Personalised workout plans and diets shall be prepared based on the clients fitness levels and food preferences.
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Lesson Posted on 11 Jan Health and Fitness/Fitness

Should women train with weights?

Shyam

Fitness is my ultimate passion and looking forward to provide my knowledge and trust into building a...

Yes, of course, women should be training with weights there are no limits. Most women shy away from weight training assuming that they will put on muscle like men and will compromise their female characteristics. Let's talk science; women don't produce enough testosterone naturally in their body which... read more

Yes, of course, women should be training with weights there are no limits. Most women shy away from weight training assuming that they will put on muscle like men and will compromise their female characteristics. Let's talk science; women don't produce enough testosterone naturally in their body which is responsible for maintaining a more massive masculine structure, unlike men. Even for men, if they want to get to a more significant mass ratio, they have to follow a very high calorie and protein diet for an extended period along with many supplements and induce different methods of training routine to induce muscle hypotrophy (muscle growth). Now another reason why women assume they will buff up like men is due to several pictures of highly built women bodybuilders making rounds online let me clear they are that way because they have chosen to be like that by taking several growth hormones and steroids, it can be due to their nature of career or personal reasons. Apart from all these positive benefits such as it increases your metabolism, bone density, efficiently burns fat round the clock, improves hormonal functions, gives you a better body posture etc. negatives are close to none. The only thing that varies is a well-planned diet. So don't worry you can lift as much as you want but keep in mind a routine of cardio respiratory Fitness is also Important. According to the American college of sports medicine make sure you're getting at least 150-250 minutes of cardio every week.

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Lesson Posted on 11 Jan Health and Fitness/Fitness Health and Fitness/Personal Trainer

Shoulder pain and what you should do?

Shyam

Fitness is my ultimate passion and looking forward to provide my knowledge and trust into building a...

Shoulder is a very complex joint consisting of a very large group of muscles, ligaments and tendons, the round shaped joint with a socket in both sides of the shoulder is called a glenohumeral joint which allows movements in all axial planes, it Also has a synovial membrane inside which releases synovial... read more

Shoulder is a very complex joint consisting of a very large group of muscles, ligaments and tendons, the round shaped joint with a socket in both sides of the shoulder is called a glenohumeral joint which allows movements in all axial planes, it Also has a synovial membrane inside which releases synovial fluid which keeps the ball and socket joint from friction, now lets talk about Shoulder pain its always better to diagnose the exact cause of the injury before blindly starting treatment for it as i have seen many clients and personal trainers mistake a shoulder pain always with rotator cuff injuries and put in all sorts of rotator cuff resistance exercises which can cause the underlying condition to worsen up resulting in permanent damages, a tendon and ligament injury can take upto 2 months with proper conservative treatments including application of heat and ice along with rehabilitation exercises, a shoulder pain can have a hundred causes most common injuries are Shoulder impingment syndrome due to nerve entrapment due to the persons bad posture on long-term,rounded shoulders, biomechanical defects which starts acting up in a later stage of life,scapular dysfunction, muscle imbalances between the agonist and antagonist muscle groups,micro muscle tears along with inflammation in the tendons and ligament, lack of mobility and stability of the joints, overuse injuries,tendonitis etc these are the common Shoulder dysfunctions now days mostly people with a sedentary lifestyle and a job with sitting on a computer all day long,what's important is the treatments for all these conditions are different in nature of rehab exercises,  medications and other conservative methods,so it's very important to get a proper diagnosis of the same before doing anything,, a personal trainer has limitations and it does not come under the scope of practice to diagnose these symptoms its always better to seek the help of an orthopedician or a shoulder specialist who uses various test such as imaging, xrays, mri etc to find out the exact cause and have your personal trainer talk to the specialist about the movements and limitations which needs to be avoided and also rectified Along the path to recovery, my suggestion is not to avoid any pain or injury that lasts more than two weeks and should be taken care of as soon as possible to avoid permanent damages 

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