http://www.fitnesstantra.com/ en Sat, 04 Sep 2010 20:07:10 GMT vBulletin 60 http://www.fitnesstantra.com/images/misc/rss.png http://www.fitnesstantra.com/ http://www.fitnesstantra.com/threads/1549-What-not-to-eat-after-workout?goto=newpost Mon, 23 Aug 2010 12:38:39 GMT Exercise plays a very important role to be healthy and fit in *today’s* busy lifestyle which is like a challenge for you. Along with them a proper... Exercise plays a very important role to be healthy and fit in today’s busy lifestyle which is like a challenge for you. Along with them a proper and healthy diet also plays a vital role to be more healthy. Today we are going to share what are the foods you have to avoid after workout.


Avoid:-


Make sure to avoid eating fat after workout, as it slows down digestion. Not Only this it also slow downs the digestion of proteins and carbs which you had after workout and which are very important to recover muscle fast.


Strictly follow:-


Do you know the very first hour after the workout is considered as “GOLDEN HOUR”. Due to the deposition of glycogen in the body after workout, and the enzymes that convert glucose into glycogen are in a state such that sugar (glucose) can be consumed and is rushed directly to the muscles to replace lost glycogen stores. A post-workout meal or drink is also important in replacing fluids lost through sweating to rehydrate the body.

Make sure you should replace glycogen stores, fluids, potassium which you should start within 30 mins after workout for quick recovery.

Which also helps the body to replenish your body stores and also helps to recover more quickly for the next workout.

Also make sure to have plenty of water around 10 to 15 glass per day which helps to be hydrated and also helps to fill the losses nutrients.

So follow this simple step to avoid and what to do after workout. ]]> Personal Training Sunil http://www.fitnesstantra.com/threads/1549-What-not-to-eat-after-workout http://www.fitnesstantra.com/threads/1503-Exercise-Physiology?goto=newpost Sat, 21 Aug 2010 21:06:17 GMT *Physiology* of the exercise is the study of the acute and chronic adaptations in answer to an ample range of conditions of *exercise*. In addition,... Physiology of the exercise is the study of the acute and chronic adaptations in answer to an ample range of conditions of exercise. In addition, many physiologists exercise to study the effect of the exercise on the pathology and the mechanisms by which the exercise can reduce or revert the progression of the disease.
An organism of licenses for the physiologists of the exercise does not exist, and therefore the reach of the physiology of the exercise is diffuse. A physiologist of the exercise study area can include, but he is not limited the biochemistry, the bioenergetics, the function to cardiopulmonary, the hematology, biomechanics, the physiology of the skeletal muscle, the neuroendocrine function, and power station and the perpheral function nervous system. On the other hand, physiologists of the exercise go from the basic scientists, to the clinical investigators, to the clinical ones, for sport trainers. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1503-Exercise-Physiology http://www.fitnesstantra.com/threads/1502-Injury-Recovery-amp-Pre-Post-Natal-Trainer?goto=newpost Sat, 21 Aug 2010 21:03:36 GMT The people with* injuries *often are forced to facilitate in writing the authorization of their doctor, depending on the gravity of the injury. The... The people with injuries often are forced to facilitate in writing the authorization of their doctor, depending on the gravity of the injury. The personal trainers of fitness are not doctors and (in most of the cases) they are not Physiotherapists. personal trainers certified fitness can contribute of significant way and solely for the recovery and rehabilitation. The trainer is necessary coordinates the qualification and the programs of nutrition with a doctor, physiotherapist, physical therapist, occupational, chiropractor therapist and/or an adviser in special, uring
nutrition a period of gestation much stress in the muscle in the inferior part of the back due to the heavy weight is put that takes. The exercise and stretching can be very important to increase the force and to reinforce the structure of the body for the additional weight.
During the second trimester (weeks 13-28) the disagreeable symptoms from the first trimester have settled down and the mother begins to feel a renewed level of the energy. The greater change during this period will be the growth of the “blow”. As the baby grows, the mother must notice a change in her position of the body and the position. The additional weight takes place in the front part of the body, the hip and the return joints will take to the stock. The position will change since the muscles are contracted and the lumbar zone to have an exaggerated curvature. The abdominal muscles stretch and the tension to adapt to the baby in growth. During this time he will be very beneficial to make exercises to help to fortify abdominal and debilitated pelvic ground muscles, with the purpose of reducing the tension in the low back. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1502-Injury-Recovery-amp-Pre-Post-Natal-Trainer http://www.fitnesstantra.com/threads/1501-Weight-Loss-And-Muscle-Definition?goto=newpost Sat, 21 Aug 2010 20:58:57 GMT General formation to reach the objectives of fitness general works of the general health and well-being, instead of narrow goals of the *sport... General formation to reach the objectives of fitness general works of the general health and well-being, instead of narrow goals of the sport competition, the greatest muscles or preoccupations on the appearances. A regular regime moderate exercise and a healthful diet can improve the general aspect of the markers of the good health like the muscular tone, skin, hair and nails, whereas the prevention of age or reductions related to the style of life in health and the series of failures of the heart and the organ that accompany to the inactivity and the bad feeding.
The diet in himself aid to increase burns of calories increasing the metabolism, a process still more reinforced to the time that obtain more thin muscle. A program of aerobics exercise can burn fat and increase the rate metabolic.
General formation of physical state can be used to promote the loss of weight. The personal trainers of work with the doctor of a client and/or therapist to construct a program of style of life centered in the reconstruction, whereas he helps to provide the necessary motivation for his success.
General formation of fitness also can be used to promote the “tone” or “building” of the muscles, that are essentially the same physiological process. (Nevertheless, “reduced” it implies the moderate muscular definition, whereas the “construction” implies muscles every greater time.) ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1501-Weight-Loss-And-Muscle-Definition http://www.fitnesstantra.com/threads/1500-Basic-Principles-Of-Resistance-Training?goto=newpost Sat, 21 Aug 2010 20:51:15 GMT The *resistance training* is a form of training of the force in which each effort against a specific force is made opposition generated by the... The resistance training is a form of training of the force in which each effort against a specific force is made opposition generated by the resistance (the resistance that is to say, to being pushed, being expressed, stretched or doubled). The exercises are isotonic if a part of the body moves against the force. The isometric exercises are a part of the body if it still stays against the force. The resistance exercise is used to develop to the force and the size of skeletal muscles. Made correctly, the resistance training can provide important functional benefits and improvement in the general health and well-being.
The objective of the resistance training, in agreement with American Sports Medicine Institute (ASMI), is “gradual and progressive to overload the musculoskeletal system reason why more fort becomes.” The investigations demonstrate that the training of regular resistance to fortify and to strengthen muscles and to increase the mass bony. The resistance training does not have to be confused with the rise of weights, rise of weights or bodybuilding, that are the competition sports affect to different types from training of force with the non elastic forces like the gravity (Plyometric training with weights or exercises) and not a resistance immovable (isometric exercises, generally the muscles of the own body or a structural characteristic, as a frame of the door). An ample range of movement is important in the resistance training because the muscular overload takes place only in the specific joint angles, where works the muscle.
The resistance training can be made using several types of exercise equipment or:
• The resistance bands
• Exercise machines
• Swimming machines
the study “metabolism of the fat and the exercise of acute resistance in the trained men” carried out by the East Carolina University found that the resistance exercise is more beneficial than the Aerobic exercise to lose fat. The intention of the study was to see how the resistance exercise can contribute to the improvement of the corporal composition. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1500-Basic-Principles-Of-Resistance-Training http://www.fitnesstantra.com/threads/1499-Advantages-amp-Disadvantages-Of-Bodyweight-Exercise?goto=newpost Sat, 21 Aug 2010 20:13:50 GMT Because they do not require *weights*, exercises of corporal weight are the ideal option for people who are interested in the aptitude, but do not... Because they do not require weights, exercises of corporal weight are the ideal option for people who are interested in the aptitude, but do not have access to the equipment of force training. The weights can be incorporated to increase to the difficulty of the exercises more corporal weight and some exercises require some type of apparatus to lean or to hang themselves of, but most of the exercises of corporal weight, they only require a ground. For those exercises that do not require an equipment of some type, a substitute generally can be improvised, for example, with two branches of a tree to make immersions of triceps. Some exercises of corporal weight have demonstrated that not only they benefit the young people, but also the greater people.
Of the weight of the body exercises of own use weight of the professional to provide the resistance for the movement. This means that the weight rises is always the same one. This makes difficult less for the athletes experienced to obtain an intensity level that is near its maximum representative of one, which he is desirable for the force training. Other methods to increase the intensity to include the use of additional weights (such as the use of a vest with weight or the celebration of a bar or plate during a sitting arrives) or when altering the exercise to put one in disadvantage situation leverage same (such as to elevate the feet or with a single hand during push-up). The gymnasts do an ample use of this last technique doing great part of their formation with the straight arms (as the iron crossings, handles and plates), a position mechanically underprivileged. On the other hand, an unilateral regime of the progression can be used. Instead of a movement bilateral, like one at two hands pull-up, the professional can decide, with increases of the force, to choose a set of exercises that will allow itself to complete the one-arm throws upwards. In the community of the weight of the training body, the unilateral movements very are appreciated and looked for. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1499-Advantages-amp-Disadvantages-Of-Bodyweight-Exercise http://www.fitnesstantra.com/threads/1498-Advantages-amp-Disadvantages-Of-Circuit-Training?goto=newpost Sat, 21 Aug 2010 20:09:37 GMT • It can easily be structured to provide a* training *of whole body. • It is possible that they do not require an equipment expensive *gymnasium*.... • It can easily be structured to provide a training of whole body.
• It is possible that they do not require an equipment expensive gymnasium.
• The participants normally work in small groups, allowing that the nascent ones are guided by more people with experience, as well as which they benefit from the supervision of the instructor.
• It can be adapted for any size of training area.
• It is possible to be adapted for the specificity, easy to adapt to its sport.
• The training of circuit adapts or for the development of the aerobics resistance or it burns it of fat. It is, nevertheless, less adapted for those than they wish to construct to the force or the appointment muscular mass . The duration of some places of training in circuit can be in the region of 45 to 60 seconds, and in some cases up to two minutes. These circuits usually say that the number of repetitions made in each station is relatively high, putting each exercise more towards the end the resistance of the continuous intensity.
• The people who wish to optimize the increase of the force or the muscular mass) can reduce the number of made repetitions and increase the weight of being elevated or to increase the intensity, when the hydraulic system or elastic is used. On the other hand, the station of greater length is very appropriate for any cardiovascular (Aerobic) stations including in the circuit.
• Station times can be reduced to 15 or 20 seconds when all the participants have an suitable level of experience. Reduction of the times station will animate to the participants to raise heavier weights, which means that they can obtain the overload with a smaller number of repetitions: normally in the rank from 4 to 12 based on its objectives of formation. Nevertheless, this provides a little time the instructor to guarantee that the activity continues being safe and effective by means of the observation of the technique, the position, and the form. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1498-Advantages-amp-Disadvantages-Of-Circuit-Training http://www.fitnesstantra.com/threads/1497-History-Of-Circuit-Training-And-Fundamentals?goto=newpost Sat, 21 Aug 2010 20:05:26 GMT The circuit training is a program of *physical training* in evolution that has been developed by RE Morgan and G.T. Anderson in 1953 in the... The circuit training is a program of physical training in evolution that has been developed by RE Morgan and G.T. Anderson in 1953 in the University of Leeds in England.

Early in the original format of Morgan and Anderson, the circuit is made up of nine to 12 stations. Nevertheless, nowadays, this number varies according to the design of the circuit. The program can be made with machines of exercise, hydraulic equipment, weights of hand, the mobile defense callisthenics, or any combination. The matic circuits are possible, for example, with boxing exercises (boxercise). 15-seconds of the station of Aerobic exercises of three minutes it is placed between each station, which allows east method to improve cardio-respiratory and the muscular resistance during the training.
One more a simpler form of the exercise consists of a group of runners with a gymnasium with a trainer calling, for example simply round, “ten flexions”, “ten squats” at intervals.
Studies in the University Baylor and the Institute Cooper show that the circuit training is the most efficient form the time to improve its cardiovascular condition and muscular resistance. The studies demonstrate that the training of circuit of aid to the women to reach their objectives and to maintain by more time than other forms of exercise or the diet. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1497-History-Of-Circuit-Training-And-Fundamentals http://www.fitnesstantra.com/threads/1496-Calisthenics?goto=newpost Sat, 21 Aug 2010 20:02:09 GMT **Callisthenics** is a form of dynamic *exercise* that consists of a variety of simple, often rythmical, movements, generally with the help of a... Callisthenics is a form of dynamic exercise that consists of a variety of simple, often rythmical, movements, generally with the help of a minimum equipment or apparatus. They are destined to increase to the force and the flexibility of the body with movements like crunching themselves, jumping, to swing themselves, to twist or kicks, with a single one of corporal weight for the resistance. Generally they are made in agreement with strechings. Callisthenics when it is made with force and variety can enjoy muscular and cardiovascular so much fitness, besides to improve the psychomotor abilities such as the balance, the agility and the coordination.
Groups as the sport equipment and the military units usually make callisthenics exercises group directed leader-like a form of synchronous physical training (often including a measurement “called and answer” of routine), in order to increase to the cohesion of the group and the discipline. Callisthenics also is popular like a component of physical education in the primary and secondary schools to a great extent of the world. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1496-Calisthenics http://www.fitnesstantra.com/threads/1483-Competition?goto=newpost Sat, 21 Aug 2010 14:11:33 GMT the competition sport is controlled by the Federation the International of *Weightlifting *(IWF). With seat in Budapest, it was founded on 1905. The... the competition sport is controlled by the Federation the International of Weightlifting (IWF). With seat in Budapest, it was founded on 1905.
The competitors to compete in one of the eight (seven for the women) divisions determined by its corporal mass. These classes are: men: 56 kg (123 lb), 62 kg (137 lb), 69 kg (152 lb), 77 kg (170 lb), 85 kg (187 lb), 94 kg (207 lb), 105 kg (231 pounds), and more than 105 kg, and the women: 48 kg (106 lb), 53 kg (117 lb), 58 kg (128 lb), 63 kg (139 lb), 69 kg (152 lb), 75 kg (165 pounds), and more than 75 kg. In each division of weight, the competitors to as much compete in the starting and clean and jerk, and the prizes occur generally for the heaviest weights raised in the starting, clean and jerk, and both together.
The order of the competition corresponds to the lifters - the competitor who decides to try the smaller weight goes first. If they are successful in that weight, they have the option to return to try or to treat from which they raise a heavy weight later (after the other competitors they have made attempts in that weight or any intermediate weight). The weights settle down in increases of 1 kilogram and each lifter can have a maximum of three elevators, independently of elevators they are successful or no.
The title of “better lifter” commonly is awarded in local competitions. The prize is based on the coefficients of the elevators “Sinclair, that calculate relation resistance-I weigh of lifters. Typically, the winner of the class greater weight has eliminated itself most of the weight, but an elevator in a category of slight weight more in proportion have risen to their corporal weight. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1483-Competition http://www.fitnesstantra.com/threads/1482-Olympic-Weightlifting?goto=newpost Sat, 21 Aug 2010 14:08:35 GMT The *Olympic* rise of weights, also called the rise of weights Olympic style or rise of weights, is a sport in which the participants try to raise an... The Olympic rise of weights, also called the rise of weights Olympic style or rise of weights, is a sport in which the participants try to raise an individual maximum weight of a bar loaded with plates of weight.
Both elevators compete are the clean and jerk and starts. Cleaning and presses was another technique of rise of weights, interrupted the treatment due to the difficulties to judge the appropriate form.
The compound word “weights” also is used often to talk about to the rise of weights.
In comparison with the rise of weights that the tests of race force (with or without raising the aids), the tests of Olympic rise of weights ballistic limits (explosive force) with smaller weight, so that the elevators more express and with more mobility is due to execute, due to a greater rank of movement during the elevators. Nevertheless, parts of the elevator, specially in doing of clean and jerk, test of the absolute force, as the power is not a problem in the execution of that part of the crane.
Although there are relatively few Olympic competitive lifters, the elevators and their components are used commonly by the elite athletes to train for the explosive and functional force. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1482-Olympic-Weightlifting http://www.fitnesstantra.com/threads/1477-Magnitude-of-Leg-Press-Lifts?goto=newpost Fri, 20 Aug 2010 19:57:13 GMT From the press legs press it stabilizes the lifter of weights and one moves in a direction that is not vertical, is possible that instructional the... From the press legs press it stabilizes the lifter of weights and one moves in a direction that is not vertical, is possible that instructional the force to press very heavy weights (in comparison with the weight used for other exercises). Bodybuilder Ronnie Coleman appears in videos in where he presses of the leg 2300 pounds (1 043 kg). In order to compare, the world-wide record of the position squatting is 1250 pounds (568,18 kg oriented), in agreement with muscular Monster in line.
An article affirms that it is not rare that the men of pressure of legs more than 500 pounds, with some men who go more than 1000 pounds with a limited rank of movement.the ex- Madeline and Secretary of State septuagenarian Albright assures that he is able to press of the leg in excess of 400 pounds. Nevertheless, a true press of legs requires all the range of movement. Normally, a person cannot much more make of the double of the weight of her level 1-repetition, the complete leg high range of press when trying limited reach effort force (for example, if it is possible to be made 500 pounds of complete range that could not do more than 1,000 pounds for the formation limited range). ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1477-Magnitude-of-Leg-Press-Lifts http://www.fitnesstantra.com/threads/1476-Leg-Press?goto=newpost Fri, 20 Aug 2010 19:54:04 GMT The leg press is an exercise of training with weights in which the individual takes to a weight or resistance far from them using its legs. The press... The leg press is an exercise of training with weights in which the individual takes to a weight or resistance far from them using its legs. The press of the leg term also talks about the used apparatuses to make this exercise. The press of the leg can be used to evaluate an athlete of inferior global resistance of the body (of the joint of the knee until the partially extensors hip and the ankle also).
With the machine of the leg in press diagonal type sleigh.
There are two main types of press of the leg:
The diagonal or vertical “sleigh” type of pressure of legs. Weight discs (plates) is united directly to the sleigh, that goes mounted on rails. The user feels underneath the sleigh and he upwards pushes it with its feet. These machines usually include adjustable supports of security that they prevent that the user can be catched under the weight.
The press “cable” leg type, or “press of legs seated, is commonly in multigyms. The user feels On guard vertical and pushes towards ahead with the feet on a plate that adheres to the battery of weights by means of a long steel cable. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1476-Leg-Press http://www.fitnesstantra.com/threads/1456-Deadlift?goto=newpost Fri, 20 Aug 2010 11:02:26 GMT In the died weight of the athlete it takes hold the bar of load that rests on the ground of the platform. The lifter of weights throws of the... In the died weight of the athlete it takes hold the bar of load that rests on the ground of the platform. The lifter of weights throws of the weights of the ground and assumes a turgid position. The knees must be blocked and the back of shoulders, with the weight maintained in the claws of the elevators. In the commando of the bar of referees it will be given back to the ground floor the control of the handle.

• The bar must be On guard horizontal in the front part of the feet of the lifter, it took hold with an optional grip in both hands, and it raised it until the lifter is still on. The bar can leave, but it must not have no movement towards underneath the bar.
• The lifter will have to face the frontal part of the platform.
• At the end of the elevator, the knees the lifter will block itself standing up in a straight position and.
• The signal of the head referee will be constituted by a descendent movement of the arm and the symbol of the sound of “Down”. The signal will not occur until the bar stays immovable and the lifter is in an apparent final position.
• Any elevation of the bar or any deliberate attempt to do it will be considered like an attempt.

]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1456-Deadlift http://www.fitnesstantra.com/threads/1455-The-Bench-Press-For-Chest?goto=newpost Fri, 20 Aug 2010 10:59:37 GMT With his back supported in the bench, the lifter takes the bar of load with the extended arm. The lifting one lowers the bar to the chest. When the... With his back supported in the bench, the lifter takes the bar of load with the extended arm. The lifting one lowers the bar to the chest. When the bar is immobilized in the chest, the referee gives a press commando. Soon referee will order “Rack” and raises finalizes it in the weight returns to the grill.
• The front of the bench will have to be placed in the platform in front of the main referee.
• The lifter must back be left with shoulders and the rumps in contact with the surface of the flat table. The shoes of the lifter of hands and feet must be in solid contact with the enemy with the platform or surface. The position of the head is optional.
• In order to obtain the supported feet or, a lifter of any height can use discs or blocks to compose the surface of the platform. Anyone is the chosen method, the shoes must be in a solid contact with the surface. If the blocks are used, it will not exceed 45 cm x 45 cm.
• Not more than five years and not less than two observant shippers/it will have to be present. The lifter will be able to count on the aid of one or more of the designated observers or to resort to a personal assistant in the elimination of the bar of the frames. Only observant designated they will be able to remain in the platform during the rise. The takeoff must be the length of the arms and not towards the chest. An observer of designated shot, of to have settled down an East center, immediately must clean the zone in front of to the main referee and happen on both sides of the bar. If the personal assistant immediately does not leave the area of the platform and distracts anyway/or prevents the responsibilities of the referees the head ', the referees can determine that the elevator is unacceptable, and it will be declared “without elevator” by the referees and gave three red lights.
• The separation of the hands will not be superior to 81 cm, measured between the forefingers. The bar must have circumferential marks machine or sticky tape that indicates the allocation by the maximum takes hold. If the lifter must use a displacement or unequal adhesion in the bar, in which a hand is placed outside the mark or the tape, it is the responsibility of the lifters to explain this to the referee at the top, and to make possible the control of the grip destined before making an attempt. If this does not become until the lifter is in the platform for an official attempt, any necessary explanation and/or measurements will be made in time of the lifter on that attempt. The handle to revert or sly is allowed. ]]> Personal Training Gourav http://www.fitnesstantra.com/threads/1455-The-Bench-Press-For-Chest