holistic fitness for sportsman
DESCRIPTION
Along with physical fitness psychological health determine success in sports career.TRANSCRIPT
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LIVING HEALTHYLIVING HEALTHY
BK. Jagbir Singh BK. Jagbir Singh
((E-mails: sportswingE-mails: [email protected], , [email protected])[email protected])
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Fitness is the ability of an individual to live a happy and
well balanced life. It involves not only Physical but Social, Intellectual, Emotional
& Spiritual
aspects of an individual.
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THREE ASPECTS OF FITNESS
EXERSICE
DIET
REST
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90 % of all illnesses are due to
improper food, irregular living
habits and stress,
which creates
toxins in our body.
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CATEGORIES OF SPORTS GROUP
LIGHT SPORTS MODERATE SPORTS
HEAVY SPORTS ENDURANCE SPT
High Skill, Minimum Strength, Low Endurance
SkillModerate StrengthModerate Endurance
SkillHigh StrengthHigh Endurance
SkillModerate StrengthExtreme Endurance
Archery, Billiards, Bridge, Carom, Chess, Shooting
Badminton, Cricket, Golf, Gymnastic, Kabadi, Kho-Kho, T. Tennis, Short Distance. Swimming, T & F. Events e.g. sprinting, hurdling, jumping etc
Boxing, Cycling, Fast Bowling in Cricket, Football, Hockey, Handball, Squash, Wt. Lifting, Middle Dis.Swimng& Running (Decathlon/Pentathlon)
Cross-country running, Marathon, Long Distance Walking, Channel Swimming, Mountaineering, Rowing
Effort involved in Walking 3 Km / hr.
Effort involved in Walking 6 Km / hr.
Effort involved in Walking 9 Km / hr.
Effort involved in Walking 12 Km / hr.
Energy Required would be 50 calories/Kgm body wt./day
Energy Required would be 60 calories/Kgm body wt./day
Energy Required would be 70 calories/Kgm body wt./day
Energy Required would be 90 calories/Kgm body wt./day
For Women Athletes: the energy requirement would be 2-3 calories per K gm body wt./day lesser. The energy requirement above is calculated on the physical training hours (4 hrs/day)
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Eat and prepare food in meditative mood. Chew it well.
Never eat to your full capacity.
Mono Diet is best Diet – (Avoid Fruit & Cereals together, Avoid 3W’s)
Try to regularize meals timings.
Avoid Simultaneous Eating & Drinking (Eat the Liquid-Drink the Solid)
Sit in vajrasana after every meals.
Food Combination: (Avoid taking harmful food combinations)
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• Proper Ventilation: (Keep the Windows Open & do not cover mouth)
• Proper Posture: (Sit in thunderbolt pose after every meals for 5min.)
• Do not consume Tea / Coffee etc before sleep
• Avoid viewing late night TV / Movies
• Avoid using sleeping pills
• Examine your Deeds of the Day while Retiring to Bed
• Hot-foot Bath if feeling tired (before Retiring to Bed for 10 min.)
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• Walking: (Jogging / Running, TreadMill)
• Aerobic & Postural Exercises:
• Cycling / Treadmill / Exercise Bike:
• Gym: (Light Weight Training)
• Recreational Sports: (TT / Badminton / Volleyball.)
(Eyes, Ears, Heart,)
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Surya Namaskar (Salutations to the Sun)
Paschimothanasanas,
Uttanpadasana,
Vajrasana,
Savasana,
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Recreational Sports
Table Tennis
Badminton
Volleyball
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TIPS FOR HEALTHY LIVING Warming up and Cooling down
Proper time and proper kit
Perform Sun Bath & Sun Gazing Daily
Avoid Extremes of Environmental Condition
Avoid Hurry, Worry and Curry
Graduated Bath:
Save your Vital Energy by observing Self-discipline)
Motivation Level
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Staying Fit is Easier then Coming to Fitness