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Exercises and Precautions for lower back pain management

Hi friends,

Here I am addressing a most common issue faced in the gym “The lower back pain”

Origin

We have a common tendency to get lower back pain due to the following reasons which we fail to realise in day to day life:

-Stooping all of a sudden to pick up something.

– Trying to reach a higher shelf .

– The habitual stooped posture of sitting or getting up from a chair.

– Hanging heavy purse/Bags on one side of the shoulder which can also lead to scoliosis

– The bad posture of picking things up from the ground by making a complete C shape of your spine towards gravity.

IN GENERAL WHENEVER ANYONE IS RELAXING ,CHANCES ARE HIGHER THAT THE POSTURE OF THE BODY IS NOT GOOD AND THIS CAN LEAD TO GRADUAL SPINE DEGENERATION AND WEAKNESS LEADING TO LOWER BACK PAIN.

Result

All above mentioned postures lead to twisting, rubbing, degeneration, fusing and bulging of discs in the vertebrae (Cervical/Thoracic/Lumbar/Sacrum).

Resolution

Try and change day to day habits.

– Add CAT & CAMEL stretch to your body exercise.

– Avoid any exercise with full range of back muscles (e.g. Sit up) or full surface impact aerobics (e.g.Running on road).

– Swimming can do wonders with involving less body weight distribution on back muscles and also helps in toning and strengthening of your over all body muscles.

– Spend more time on warming up (pre- workouts) and cool down stretches (post- workouts) to avoid further injuries.

– Any good bodyoil massage followed by 10-15 minutes in a steam room shall do wonders for the ligaments and tissues by increasing blood flow and oxygen in the tissues.

– Add at least one core stability exercise three times a week.

” YOU WILL GET TEN ADVICES FROM TEN DIFFERENT PEOPLE. TRUST ME YOU ARE THE BEST JUDGE OF YOUR OWN BODY. SO START AT LEAST ONE AMONG THE ABOVE AND BRING A CHANGE.”

Warm Regards,

Amit Bharadawaaj

00447733170635

London, United Kingdom

Amit Bharadawaaj Fitness


How do I reduce belly fat

www.amitbharadawaaj.com

Answer is gonna be really PRACTICAL——

A) Resistance Training to boost metabolism and burn fat.

B) A daily calorie deficit keeping your Lean body weight and Basal Metabolic Rate in consideration.(Please focus on low glycemic carbohydrates through the day followed by one high glycemic carbohydrate meal post work out with protein meal).This calorie deficit on average should be bot more than 500Kcal a day and limited to 3 month programme.

C) He/She who thinks that starving shall help……Pheeeeeeewwwwww…….WAKE UP CALL for you guys,you’ll end up gaining weight after this short term fix.Trust me ,joint pains would be an added disaster.

D) Aerobics shall help you as a pre work out to improve your VO2,oxygen circulation in body,increasing your cardiac output with joint mobilising.

E) High Intensity Interval Training(HIIT) can do wonders in reducing body weight and gaining muscles.

F) “PLEASE NOTE ITS NOT MAGIC but patience and discipline shall help you achieve a gain of 2 kg fat free muscle mass in 3 months time period.”

G) “NO TRAINER CAN HELP YOU IN SPOT FAT REDUCTION.”

H) These were a few basic.Further the diet and exercise plans vary on the basis of

– Age.

– Body types(Somatotypes).

– Family inherited Genetics.

-Food habits.

-Environmental and social factors

-Job profile and the level of stress.

The message for the day

“A gym is no library……. so lets hear some adrenaline rush”

Hope this article was helpful to all.

Amit Bharadawaaj

Amit Bharadawaaj fitness Channel to go live by 15th Feb 2018.

Looking forward to the fitness Vlog because “Health is Wealth”and “Impossible is Nothing””………IMG_20180117_115435

How do I increase muscle size than torturing it.

IMG_20180117_115435

A) Body can gain on average 1.5 kg to 2 kg lean muscle weight in a decent span of 10-12 weeks

B) Follow a work out pattern of two body parts a day with 45 seconds to 90 seconds rest between repetitions. Also consider not more than 8-12 reps per set.

C) Rest for 48-72 hours between repeating a body part training.

D) Ensure that you are lifting approx. 67-85% of 1 Rep Max.

E) Not more than 2-3 sets per exercise.

F) Always remember that rest and nutrition needs to be focussed too.

G) Remember that your body shall be utilizing Creatine Phosphate and Lactate energy system.

H) Creatine Monohydrate as a pre work out and BCAA(Branched-Chain Amino Acids) as Post workout will do wonders.

Regards,

Amit Bharadawaaj

Personal Trainer

www.amitbharadawaaj.com


Muscle Spindles

Protect our body against injuries by acting as a stretch reflex and preventing overstretching of a muscle.

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