prayas session how to maintain your fitness in your busy life by rizwan

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PrayasFriday Work-out session – 4th March 2014

Presented By – MOHAMMAD RIJWAN

HOW TO MAINTAIN YOUR FITNESS IN YOUR BUSY LIFE

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INDRODUCTIONAdding a fitness regimen to your everyday routine is important, and not as hard as you would think. You may feel like you do not have the time or energy, but even a real quick workout will help you feel healthier


What is fitness?Fitness means being in good physical condition or being healthy. Fitness means having more energy and better sleep patterns. A person who is fit is also able to carry out tasks more easily.

Why should I be fit?Fitness may help prevent certain diseases such as high blood pressure, diabetes, stroke, cancer, and heart disease. If you already have one of these diseases, you may be able to better control it if you are fit. To be more fit you may need to make some changes in your eating and exercise habits.


Physical exercisePhysical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including strengthening muscles and the cardiovascular system, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes.

FitnessFitness is defined as the quality of being suitable to perform a particular task. Modern definition of fitness describe either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations.


Aerobic exercise: Aerobic exercise is any physical activity that uses large muscle groups and causes your body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training.

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body.1. Aerobic exercise , 2. Anaerobic exercise , 3. Flexibility

Classification


Anaerobic exercise: Anaerobic exercise is also called strength or Resistance training and can firm, strengthen, and tone your muscles, as well as improve bone strength, Balance, and Coordination. Examples of strength moves are pushups, lunges, and bicep curls using dumbbells. Anaerobic exercise also include weight training, functional training, eccentric training, Interval training increase short-term muscle strength.


Flexibility: Flexibility exercises stretch and lengthen your muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.


Reduced risk of heart disease and stroke: Daily physical activity can help prevent these leading causes of death by strengthening your heart muscle, raising your good cholesterol (and lowering your bad cholesterol) and improving your blood flow. Improved blood pressure: Research has shown that physical activity reduces the incidence of high blood pressure by approximately 40 percent.

Healthier aging: A recent study found that frequent physical activity reduces the likelihood that an older person will become physically disabled.Less back pain: Workouts focusing on muscle strength, endurance, flexibility and posture can alleviate spinal pressure and improve how you feel from day to day.

Benefits of Exercise


Stronger bones: High-impact workouts prompt bones to add mass, or reduce the loss of mass that occurs naturally as you age.Heightened immunity: Regular workouts might help your body fight off colds and the flu by increasing the circulation of cells that ward off viruses and bacteria and by improving your body’s response to the influenza vaccine.Boost brainpower :Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance.

http://www.nytimes.com/2012/04/22/magazine/how-exercise-could-lead-to-a-better-brain.html?pagewanted=all&_r=0

http://www.news-medical.net/health/Neurogenesis-What-is-Neurogenesis.aspx


More energy: Exercise gives your muscles increased strength and endurance to perform everyday tasks such as chasing your kids or carrying loaded grocery bags with ease.

Better sleep: Consistent physical activity can also help you fall asleep faster and improve your sleep quality. Just be sure to schedule a buffer between your workout and bedtime since late-night exercise might amp up your energy when you’d rather be winding down.

Help control addictionThe brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery.

http://www.psychologytoday.com/basics/dopamine


Live longer:Fitness training acts as an anti-aging agent. Exercise combats the effects of stress, poor eating habits, illness and many serious health issues. In particular, exercise acts as a deterrent for heart disease, diabetes and cancer. When you choose to exercise, you are choosing to prolong your life expectancy

Keep these health benefits in mind when deciding whether or not to exercise.


What's healthy eating? Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life. Diet is often referred to as some dietary regimen for losing weight. However, diet simply means what food we eat in the course of a 24-hour, one week, or one month, etc. period.

How do you define healthy eating? The crucial part of healthy eating is a balanced diet. A balanced diet - or a good diet - means consuming from all the different good groups in the right quantities. Nutritionists say there are five main food groups - whole grains, fruit and vegetables, protein, diary, and fat & sugar.

Healthy Eating


According to the USDA (United States Dept. of Agriculture)2, we should consume at least 3 ounces of whole grains per day. A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed.

Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.

Whole grain foods and flours include 100% whole wheat, brown rice, corn, buckwheat, oatmeal (oats), spelt and wild rice.

Whole Grains

http://www.medicalnewstoday.com/articles/195878.php


Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well.Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer.3

Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies.

A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 100% fruit or vegetable juice.

Fruit and vegetables

http://www.medicalnewstoday.com/info/cancer-oncology/


ProteinWe need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins. meat poultry fish eggs beans Nuts soya (includes tofu)

Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry.Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans .


Legumes are plants in the pea family that produce pods that slit open naturally along a seam (dehisce), revealing a row of seeds.The following are the most commonly eaten legumes:

soy peas peanuts Mesquite carob Alfafa

Researchers from the University of Toronto, Canada, reported in Archives of Internal Medicine, October 2012 issue, that eating plenty of legumes helps improve glycemic control in people with diabetes type 2, as well as reducing the risk of developing coronary heart disease.

SOY peas

peanuts Mesquite

carob alfafa

Legumes





Although butter, cream and even sometimes eggs are often classed as dairy products, in nutrition they are more frequently placed in the protein (eggs) or fat & sugar category. Dairy products are a good source of calcium which is important for healthy bones and teeth.Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products.

Dairy




Add a saladSwitching butter to olive oil

Make Small Steps


Being smart about how you exercise will

take you a long way. It is

important to have a healthy body so get out there and start

exercising today.

Conclusion


HEALTHIS

WEALTH

Thank you for your attention!

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Web: http://tenetsystems.net

prayas session how to maintain your fitness in your busy life by rizwan

Healthcare

anaerobic exercise

physical fitness

regular physical exercise

exercise habits

examples of aerobic

goal of aerobic exercise

weight training

physical activity