ESSENTIAL FITNESS

Did you know , Up to 45% of your total mass of the body is made up of skeletal muscles. Skeletal muscle is the tissue responsible for generation of the force needed to move your joints needed for exercise. Athletic performance is a combination of Genetics, Proper training, Rest, Recovery, Hydration & Optimized Nutrition. There are 3 types of exercises which is as follows:- Endurance Exercises which are prolonged activity at lower intensity helps in metabolic adaptation like increase oxygen supply Resistance Exercises which is short, intense burst of power output helps in increase strength, power and muscle mass. Sporting Activities which include combination of strength and endurance helps mostly in sports specific. Ask yourself which activity do you involve Requirements for all exercises are Energy, Oxygen, Nutrients with exhaust of Metabolic waste & Heat. Also we have to know what impacts exercise capacity are Muscles total cross sectional area Types of mus

  Bananas can make you lose weight for a number of reasons of which the following are the most empirically grounded ones.  1) You’ll Start Burning Fat According to eatthis.com, Bananas have 12 mg of choline, a fat-blasting B vitamin that acts directly on the genes that cause fat storage in the abdomen. According to an article posted by this site, One reason heavy drinkers have bloated bellies is that alcohol depletes choline, causing weight gain around the liver.  2)  Your Blood Sugar Will Stabilize “Bananas are a great source of nutrition for a lot of reasons!” says Bjork from eatthis.com “I encourage consuming protein and healthy fat with the banana to slow down the absorption of the sugar from the banana into your bloodstream. This is the most effective strategy for keeping blood sugar levels stable, which means consistent energy levels and weight loss (since stable blood sugar levels allow the pancreas to secrete glucagon, the fat-burning hormone!)” Hormones—Fast! 3) You will  Feel

Excess protein in the body poses danger to the health of an individual. This is so because too  much protein in the body is related to several health conditions such as the following : 1) Weight gain Excess protein is also usually stored as fat just like carbohydrate and fatty foods. This can lead to weight gain over time, especially if you consume too much protein just because you want to avoid carbohydrates. The point here is that your protein consumption should be moderate rather than excessive as this will make you gain weight on the long term. A 2016 study found that weight gain was significantly associated with diets where protein replaced carbohydrates, but not when it replaced fat. 2) Mouth Odor According to healthline.com, forty percent of participants in a 2003 registry reported bad breath. This is so because due to low carbohydrate consumption, the body has to make use of stored fat in the body as energy. This is achieved when the  body goes into a metabolic state called ket

Smoking and Death According to the Center for Disease Control and Prevention, cigarette smoking is the leading preventable cause of death in the United States. 1. Cigarette smoking causes more than 480,000 deaths each year in the United States. This is nearly one in five deaths. 2. Smoking causes more deaths each year than the following causes combined: Human immunodeficiency virus (HIV) Illegal drug use Alcohol use Motor vehicle injuries Firearm-related incidents More than 10 times as many U.S. citizens have died prematurely from cigarette smoking than have died in all the wars fought by the United States. 3. Smoking causes about 90% (or 9 out of 10) of all lung cancer deaths.1,2 More women die from lung cancer each year than from breast cancer. 4. Smoking causes about 80% (or 8 out of 10) of all deaths from chronic obstructive pulmonary disease (COPD). 5. Cigarette smoking increases risk for death from all causes in men and women.1 The risk of dying from cigare

    It is very important that a woman takes good food during pregnancy because it is her baby’s source of nourishment. Some foods are not quite suitable for a fetus and some are particularly excellent. A pregnant woman should always opt for food rich in folic acid, calcium, iron and protein.                       Folic acid is a B vitamin that is found in foods and is necessary to prevent birth defects in the baby’s brain and spine. It can be found in leafy green vegetables, fortified or enrich cereals, breads and pastas.                      Calcium on the other hand is a mineral used to build a baby’s bones and teeth. The Academy of Nutrition and Dietetics says that if a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy. Calcium is found in milk, yoghurt, cheese, calcium-fortified juices, foods, sardines or salmon with bones, some leafy greens (kale,

Warm up is the most important elements of an exercise program. It is obviously important to prevent injury. Its a low level activity which should be completed before strechings and strenuous activities. The aim is to raise body temperature to prepare the entire body for vigorous exercises. Warm up prepares the cardiovascular system, respiratory system, nervous system and masculoskeletal system by increasing the demand on those system, so that they are able to accomadate the demands of strenuous exercises. The duration and intensity is not specific to recommend because it depends on the capacities of different person to person but the researchers suggest that 10-15 min warm-up will produce sufficient effect. The duration and intensity of warm-up also adapted as the environmental temperature and clothing worn by the body. The higher the temperature and greater the amount of clothing, the sooner the desired body temperature should attained. NOTE- If strechings done prior to war

      How much fitness is sufficient?  Can I determine how much fitness I  require for a normal day to day life? Fitness itself is an aggregate of all the components that it comprises. We have the cardio respiratory component, muscular strength and endurance, flexibility and body composition component. Let me define the four components before returning to this question. Cardio Respiratory Fitness :- This is your body's ability to be able to supply energy and oxygen to your muscles during prolonged physical activity without tiredness or fatigue. How can we measure the cardio respiratory fitness? How Can You Improve Cardiorespiratory Fitness? Please read :- seven-best-common-aerobics-for-burning The minimum amount of aerobic exercise recommended for fitness by the American College of Sports Medicine and the American Heart Association is 30 minutes of moderate-intensity exercise five days per week, or 20 minutes of vigorous-intensity exercise three days per week. This