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Lesson Posted on 20 Jan Health and Fitness/Gym/Personal Training Health and Fitness

What Are Stretches, What Type, Foam rolling and When Should You Do It?

Shyam

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

Stretching is an essential part of exercise and Fitness. It mainly contributes towards increasing flexibility of the muscles, ligaments and tendons along with reducing the chances of injury during a workout. In simple terms, there two types of stretches, dynamic and static. Before understanding... read more

Stretching is an essential part of exercise and Fitness. It mainly contributes towards increasing flexibility of the muscles, ligaments and tendons along with reducing the chances of injury during a workout. 

 

In simple terms, there two types of stretches, dynamic and static. Before understanding when to do them, we have first to know what they are. Dynamic stretches are mainly movement based for which you do not use the help of an external force such as Shoulder rotation, hip rotation, neck rotation etc. These are designed to increase the mobility of the specific joints which are supporting the working muscles before the exercise.

 

We have a membrane inside every joint called a synovial membrane which releases synovial fluid which is responsible for keeping them lubricated, to avoid friction and to promote free movement. Dynamic stretches help with this factor along with increased blood flow into the working muscles. It is recommended to do this before starting your workout.

 

So now you have warmed your joints reducing the chances of accelerated wear and tear, soon to warm up your muscles I would suggest using a foam roller. A foam roller is a tool used in different specific positions on a particular muscle or muscle groups to press and roll which allows the muscle to loosen up, release muscle knots, increases blood flow by opening up the capillaries, increases the neural coordination by stimulating the motor nerves etc.

 

You can also perform foam rolling during the workouts and after when you experience too much stiffness in the muscles due to lactic acid build up which will help you relieve it. Now the last one static or passive stretching these stretches are designed to increase or promote to lengthen the muscle and supporting tendons(connective tissue that connects bone to a muscle) helping you enhance and maintain flexibility. It is performed with the help of an external passive force, for example, taking the support of a wall and externally rotating your shoulder against it and holding the posture for 10-15 seconds for 2 - 3  reps. When this is done for over some time, your body adapts to it, and an increase in the range of motion of the muscles can be noted.

 

 A static stretch is advised to be done post workout only as doing it pre-exercise has been linked to lowering the capacity of the muscle as it relaxes them rather than stimulating which will affect reaching the maximum potential of intensity during a workout. Now you know when these stretches are to be performed in their proper sequence. All you have to do is now browse the internet for each specified time or take the help of a personal trainer and learn about it. Exercise is all about a scientific approach to progress. There are no limits, setting up a goal regarding flexibility, mobility, strength and cardiorespiratory. 

 

Fitness is important. By doing random exercises, you will have no idea how or whether they are helping you at all so make some time and assist yourself in preparing a scientific approach to maintain and improve your fitness.

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Lesson Posted on 09/11/2018 Health and Fitness/Gym/Personal Training

Fitness forever

Roshan Chouhan

I am certified gym trainer and working in Mumbai with celeb. I have been in Fitness industry for 10 year...

Every individual need to take the work out as the human body has made for burning minimum 1500 calories as the ancient time we used to hunt and a lot of physical activity, but nowadays people have less physical activities. It results in heart disease, obesity, diabetes, high low blood pressure, a lot... read more

Every individual need to take the work out as the human body has made for burning minimum 1500 calories as the ancient time we used to hunt and a lot of physical activity, but nowadays people have less physical activities. It results in heart disease, obesity, diabetes, high low blood pressure, a lot of hormonal changes and many problems. So do take care of body and take minimum half an hour workout to live happily as we have no any other alternative. Thanks

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Answered on 08/07/2018 Health and Fitness/Gym

Loyola Prasad

It's depend on... Gym facilities/Training sessions??
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Lesson Posted on 26/06/2018 Health and Fitness/Gym/Personal Training

Exercise won't make you thin.

Tilak

We are mostly seen as body parts and rarely as complete people. Being healthy is a lifestyle choice and...

Many people use exercise as their sole method of weight management. However, studies have shown that exercise, when not combined with dietary changes, does very little in respect to losing weight. A study published in The British Journal of Sports Medicine found that when a group of obese people completed... read more

Many people use exercise as their sole method of weight management. However, studies have shown that exercise, when not combined with dietary changes, does very little in respect to losing weight. A study published in The British Journal of Sports Medicine found that when a group of obese people completed 12 weeks of supervised cardio workouts without dieting, most did not experience any significant weight loss results. However, it is important to remember that, while it may not lead to weight loss by itself, exercise still has plenty of other health benefits.

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Lesson Posted on 26/06/2018 Health and Fitness/Gym/Personal Training

Stretching before running may lower your endurance.

Tilak

We are mostly seen as body parts and rarely as complete people. Being healthy is a lifestyle choice and...

Many of us have been taught to warm up before exercise. However recent studies suggest that stretching before a run may not be beneficial to your workout. A study published in the Journal of Strength and Conditioning Research found that stretching before going for a run made a runner’s body less... read more

Many of us have been taught to warm up before exercise. However recent studies suggest that stretching before a run may not be beneficial to your workout. A study published in the Journal of Strength and Conditioning Research found that stretching before going for a run made a runner’s body less efficient so that they did not perform as well and were unable to run as far. Instead of stretching, try warming up with a walk and running-specific moves to mobilise your joints before your run. You should then make sure to include stretches as part of your post-run routine.

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Answered on 29/06/2018 Health and Fitness/Gym

Deepak Bisht

Certified Personal Fitness Trainer

This is me 7 years back and now. It takes time and hard work. But its logical. Calorie intake (Food Consumed)Calorie burned ( Resting metabolism + Calories burned during exercise)Calories intake > Calories burned --> Weight gainCalories intake < Calories burned --> Weight lossBut I... read more

 

This is me 7 years back and now. It takes time and hard work. But its logical. 

Calorie intake (Food Consumed)
Calorie burned ( Resting metabolism + Calories burned during exercise)

Calories intake > Calories burned --> Weight gain
Calories intake < Calories burned --> Weight loss

But I hope you are already eating with your full capacity but still not gaining weight. Right?
Solution: You have to eat food which is dense in calories like fat. Obviously healthy fat. Try peanut butter of good quality.
Second, High calorie shakes as drinking is easier than chewing.

Exercise:
1. Exercise duration should be less than 1 hour.
2. Take 2-3 minute rest between sets.
3. Always take pre-workout and post-workout meal.

Recipe of homemade peanut butter and high-calorie shake is available on my YOUTUBE channel DP FITNESS.

PM me if you are looking for a trainer.

Thanks,
Deepak
NESTA certified fitness trainer.




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Lesson Posted on 15/03/2018 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 27/09/2017 Health and Fitness/Gym Health and Fitness/Gym/Personal Training

Never swing while lifting weights

Tilak

We are mostly seen as body parts and rarely as complete people. Being healthy is a lifestyle choice and...

Swinging leads to muscle imbalances. Muscle imbalances lead to injury. Injury leads to you taking weeks, if not months, off from the gym. You can’t get your dream body while sitting on a couch. Avoid swinging by checking your form, slowing down the movement and making every rep count. we aren't... read more

Swinging leads to muscle imbalances. Muscle imbalances lead to injury. Injury leads to you taking weeks, if not months, off from the gym. You can’t get your dream body while sitting on a couch. Avoid swinging by checking your form, slowing down the movement and making every rep count.  we aren't dancing with weights, we are building muscle.

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Lesson Posted on 12/08/2017 Health and Fitness/Gym/Personal Training

Does AB Exercises Will Give A Flat Stomach??

Tilak

We are mostly seen as body parts and rarely as complete people. Being healthy is a lifestyle choice and...

The only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio to burn calories, weight training to increase metabolism, and following a proper diet. Abdominal exercises will help to build muscle in midsection, but will never see the muscle definition... read more

 The only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio to burn calories, weight training to increase metabolism, and following a proper diet. Abdominal exercises will help to build muscle in midsection, but will never see the muscle definition unless the fat in this area is stripped away. we should create a workout that includes both cardio and weight training. This will decrease overall body fat content, including area around our midsection.

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Answered on 14/07/2017 Health and Fitness/Gym Sports Coaching/Gymnastic

Anish Nagar

Tutor

Hello Rakesh, 6 months time is more then enough to transform your body, evening time is better then morning, if you want to built muscle.. but make sure brother get good diet 90% its depends on our diet, start with 1 body part a day, first you need to improve your strength to built good muscles.. start... read more
Hello Rakesh, 6 months time is more then enough to transform your body, evening time is better then morning, if you want to built muscle.. but make sure brother get good diet 90% its depends on our diet, start with 1 body part a day, first you need to improve your strength to built good muscles.. start with normal weights which you can carry easily and at least you can do 10 reps.. and then you can increase your weights every week.. make sure your movements of your exercise will be correct.. go for it brother..stay motivated and go hard. read less
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