HOW TO REDUCE WEIGHT WITHIN ONE MONTHS

Click here SUSOMOY FITNESS

TOP 10 TIPS FOR WEIGHT LOSS

1. Calorie Deficit diet :

Calorie deficit of 500 calories per day is sufficient for weight loss.

2. Do Cardio exercises :

Cardio exercises is help for burning more calories. Cardio exercises include – long distance run , Sprint, floor cardio.

3. Strength Training Exercise :

Do muscle-strengthening activities involving major muscle groups — including the back, shoulders, chest, arms, and leg.

4. Don’t drink your calories :

Reducing your intake of sugary beverages like soda, fruit juices, alcohol, cold drinks.

5. Stop eating processed food :

Processed food are high in calories. sugar, fat, and salt in highly processed foods.

6. Cardio exercises after strength training :

15-20 Min cardio after strength training. it’s help for your extra fat burn.

7. Speedy recovery and Rest

1. magnesium rich foods to prevent cramps.

2. protein-rich snacks after your workout.

3. Stretching exercise can also help in rest and recovery.

4. Around 6-8 hours sleep help for recovery process. In case you are injured or severely sore, you need to give a break to exercising and give your body the time to heal.

8. Eat home-cooked meals :

Home cooked meals allows you to control the ingredients and your portion sizes that is help for your daily calorie intake .

9. Dietary Guidelines :

1. grains: Whole grains.

2. vegetables: Dark green, red, orange, starchy, and other vegetables

3. Fruits: Whole fruits.

4. fat-free dairy: milk, yogurt, cheese.

5. Proteins: lean meats, poultry, eggs, legumes, nuts, soy products, and seafood.

6. Healthful oils: olive oil, canola oil, coconut oil.

10. Drinks lukewarm water:

Sufficient water intake helps in flushing out toxins from the body and gives a boost to the metabolism. And drinking a glass or two of lukewarm water in the morning can help you in losing weight and belly fat.

15 EFFECTIVE YOGA ASANAS FOR LOWER BACK PAIN

WHAT IS LOWER BACK PAIN ?

**Any pain or discomfort experienced in the bottom region of the spine, which is known as the lumbar spine.**

Click here SUSOMOY FITNESS

Types of Lower Back pain

15 EFFECTIVE YOGA ASANAS FOR LOWER BACK PAIN

1. Marjari asana – Cat pose

2. SuptaPadangushtasana- Lying Hamstring Stretch

**Stay in this position for 1 – 3 minutes**

3. AdhoMukhaShavasana – Downward facing Dog pose

**Hold this position for about 10 breaths. Inhale and exhale slowly**

4. Marichiyasana -Seated Twist

**Stay in that pose for about 1 minute and then exhale and let go of the posture**

5. SaralBhujangasana – The Sphinx

**Stay in this position for up to 8-10 breaths.Repeat this procedure 10 times**

6. Extended Triangle

7. Cobra Pose

8. Locust Pose

9. Bridge Pose

10. Two-Knee Spinal Twist

**Hold this pose for at least 30 seconds**

11. Child’s Pose

12. Reclined Supine Twist

13. Reclined Pigeon Pose

14. Knees to Chest With Slow Rock

15. Standing Forward Bend

Pages: 123

TOP 17 STRENGTH TRAINING LEGS EXERCISES FOR RUNNERS

Click here SUSOMOY FITNESS

**Running also ranks highly among ways to combine pleasure with health promotion.**

RUNNING GAIT CYCLE

Gait cycle are divided in Two phases:

1. Stance Phases

2. Swing Phase

EXERCISE FOR FEET AND ANKLES

1. SINGLE-LEG HEEL RAISE WITH DUMBBELLS

**The single-leg heel raise should be a staple of every runner’s strength training**

2. MACHINE STANDING HEEL RAISE

**The standing heel raise is another exercise designed to strengthen the complex of calf muscles (gastrocnemius and soleus)**

3. PLANTAR FLEXION WITH BAND

**This exercise promotes strength and flexibility of the foot and ankle**

4. DORSIFLEXION WITH ANKLE WEIGHTS

**This exercise for injury rehabilitation or to improve strength and flexibility.**

5. FOOT EVERSION WITH BAND

**This exercise is controlled mainly by the peroneus longus during plantar flexion and by the peroneus brevis during dorsiflexion.**

6. FOOT INVERSION ON BOSU

This exercise is developing balance and proprioception, which benefits runners who race and train off-road.

EXERCISE FOR LEGS

7. WEIGHT SQUAT

**The squat is primarily a quadriceps exercise,but because of its stability demand it also helps strengthen the core,the hamstrings muscles.**

8. FROG JUMP

**This exercise is increasing strength for the quadriceps, hamstrings, and glute muscles**

9. BOX STEP-UP

**This exercise provide a good burn in the glutes and quadriceps.**

10. ROMANIAN DEADLIFT

**This exercise increases Strength the hamstrings and glutes muscles**

11. BENT-LEG GOOD-MORNING

**The good-morning can be performed with straight legs, but runners with chronically tight hamstrings should perform the exercise.**

12. MACHINE INCLINE LEG PRESS

**This exercise that can quickly increase strength in the quadriceps and glutes**

13. DUMBBELL LUNGE

**longer step strengthens the gluteus medius and gluteus maximus of the forward leg more than taking a regular step does. The longer step also stretches the iliopsoas and rectus femoris of the back leg.**

14. GLUTE-HAM RAISE

**The glute-ham raise works both the hamstrings and the glutes, which makes it a functional exercise for runners. The hamstring muscles help you go fast,**

15. MACHINE LEG EXTENSION

**The machine leg extension is simple to perform and greatly improves quadriceps strength.**

16. MACHINE HIP ADDUCTOR

The adductor exercise can be used either in a strength development program or as part of a rehabilitative regimen that requires developing ancillary muscles without placing undue stress on the knee joints.

17. MACHINE LEGS CURL

**This exercise increases Strength your Hamstrings and glute muscles**

Hii everyone this is Susomoy Halder. Your Fitness Instructor and Personal Trainer.

BENEFITS OF “TRX” TRAINING

Click here SUSOMOY FITNESS

What is TRX Training?

TRX which stands for Total Body Resistance Exercise is a type of workout method uses for your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core, and joint stability.

How did TRX come about?

A: Rope training has been around as early as the 1800s. Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) equipment and the associated Suspension Training bodyweight exercises in the 1990s, and started marketing it in 2005.

Benefits of TRX Training :

1. Total body workout.

2. Helps build a strong core.

3. TRX Can be set up anywhere.

4. TRX is Extremely Versatile.

5. TRX Builds Strength & Corrects Muscle Imbalances.

6. TRX is Low-Impact and Safe.

7. TRX Training Burn more calories.

8. TRX Exercise never gets boring.

9. TRX Gain more muscle.

10. TRX Training Do more in less time.

TRX Upper-body Exercise:

1. TRX push-up
2. TRX chest press
3. TRX inverted row
4. TRX kneeling Triceps pushup
5. TRX Low row
6. TRX Single-arm row
7. TRX Three-way row
8. TRX Alligator
9. TRX Triceps Extension
10. TRX Atomic push-up
11. TRX Chest fly
12. TRX Biceps curl
13. TRX Push-up with pike
14. TRX Y fly
15. TRX Clock press
16. TRX Power pull
17. TRX Standing fallout
18. TRX T deltoid fly
19. TRX Side-straddle golf swings

TRX Lower Body Exercise:

1. TRX Lunge
2. TRX Squat
3. TRX Hamstring pull-in
4. TRX Single-leg hamstring pull-in
5. TRX Curtsy lunge (crossing balance lunge)
6. TRX Lateral lunge
7. TRX Curtsy lunge to lateral lunge
8. TRX Single-leg plié

TRX Core Exercises:

1. TRX Suspended plank
2. TRX Pendulum swings
3. TRX Torso rotation
4. TRX Side plank
5. TRX Atomic pike (suspended pike)
6. TRX Crunch and curl

TRX Full Body Exercise:

1. TRX Reverse mountain climber
2. TRX Suspended plank with abduction
3. TRX Squat and fly
4. TRX Knee drive (sprinter start)
5. TRX Glute bridge
6. TRX Mountain climber
7. TRX Single-leg burpee
8. TRX Single-leg squat
9. TRX Spiderman push-up
10. TRX Squat and row
11. TRX Burpee to scorpion

Pages: 12

HOW TO START EXERCISES ROUTINES FOR BEGINNERS

Click here SUSOMOY FITNESS

HOW TO START EXERCISES ROUTINES FOR BEGINNERS

“All progress takes place outside the comfort zone”

Types of Exercise:

Calisthenics

Strength Training

Aerobic Training

Flexibility Training

Balance or stability Training

High-intensity interval training (HIIT)

HOW TO START EXERCISES ROUTINES FOR BEGINNERS:

1. Health Check-up :

Health checkup can detect any health problems or conditions that could put you at risk for an injury during exercise.

2. Create a Plan or Goal :

Try to create a plan that includes small steps and goals.

3. Follow Healthy Diet :

Follow a balanced diet to support your fitness program.

4. Proper Warm-up and Cool Down :

Increased flexibility and more flexible can help to move and exercise correctly.
Lower risk of injury.
Increased blood flow and oxygen.
Better range of motion.
Less muscle tension and pain.

5. Sufficient Rest:

Rest min 6-8 hours.

Pages: 12

5 THINGS YOU SHOULD NEVER DO BEFORE STRENGTH TRAINING SESSION

Click here SUSOMOY FITNESS

5 THINGS YOU SHOULD NEVER DO BEFORE STRENGTH TRAINING SESSION

“You get out what you put in. If you want more, give more.”

1. Do not consume excess caffeine before workout:

**Excess Caffeine is decreased your exercise performance. Excess caffeine can increase your heart rate, nervousness etc. Caffeine recommended limit 200 mg to 300 mg per Day for Adults.**

2. Do not Do Cardio Session Before Your Strength Training:

**Intense or long duration cardio session also effect on your Strength Training performance. After Strength Training cardio is good for fat loss.**

3. Do not take Heavy meal 30min -1hr Before Workout:

When we eat meal our blood flood increase in our stomach for Digestion and when we perform exercise in this time our blood flow increase in our Muscles. So if we eat 30min-1hr Before exercise our blood can not flow in our Muscles during exercise and our food can not digest property in our stomach for lack of blood flow.recommended pre workout heavy meal minimum 2hr-3hr before workout.

4. Training ABS Before Strength Training:

If we do Abs trainng Before Strength Training, it’s lead high risk our exercise injury during Strength exercise .for this reason ABS workout Before Strength Training is decreased Strength Training performance.

5. Do Not Perform Static Stretching Before Strength Training:

Perform Static Stretching Before Strength Training cause muscle tired and that why we can not perform Strength Training properly before Static Stretching. Recommended that dynamic strength is best for before strength training and static Stretching is good for after Strength Training session.

Pages: 12

How to Speedy Recovery from Physical Pain

Click here SUSOMOY FITNESS

What is physical Pain?

The Physical Pain is when something happens like injures or destroys tissue of the body in this setuation Nerves are carrying messages to-and-from your brain.

Types of Physical Pain:

1. Acute pain
2. Chronic pain
3. Neuropathic pain
4. Nociceptive pain
5. Radicular pain

1. Acute pain

Acute pain means is short in duration(3-6months).Acute pain also tends to be related to a soft-tissue injury .

2. Chronic pain

Chronic pain is longer in duration over many months or years,like arthritis.

3. Neuropathic pain

Neuropathic pain is due to damage nervous system.feels like pins and needles,shooting, stabbing, or burning pain. Neuropathic pain duration is 12 weeks or less.

4. Nociceptive pain

Nociceptive pain is caused by damage to body tissue.its caused by an external injury.This type of pain is often experienced in the joints, muscles, skin, tendons, and bones.For example, if you hit your elbow, stub your toe, twist your ankle. Duration
less than 3 to 6 months.

5. Radicular pain

Radicular pain is a very specific type of pain can occur when the spinal nerve gets compressed or inflamed. For example tingling, numbness, and muscle weakness. Duration within 6 weeks.

How to Speedy Recovery Physical Pain:

1. Follow “PRICE” principal

2. Follow “RICE” Principal

3. Follow “POLICE” principal

5. Proper Medication

6. Rehab Exercise

4. Do not follow “HARM” principal

Pages: 12

Top 15 Animals Walking Exercises

Click here SUSOMOY FITNESS

What is Animal Walking Exercises?

Animal walking Exercises is a types of Body weight exercise which are make functional training and while improving strength, flexibility, and balance.

Benefits Of Animal Walking Exercise :

1. ANIMAL MOVES HELP YOU TO HAVE FUN WITH FITNESS.

2. ANIMAL MOVES CAN BE DONE ANYPLACE, ANYWHERE.

3. ANIMAL MOVES CAN OFFER FUN PARTNER WORKOUTS.

4. ANIMAL MOVES CAN IMPROVE CARDIO CONDITIONING.

5. ANIMAL MOVES CAN IMPROVE COORDINATION.

6. ANIMAL MOVES CAN BUILD STRENGTH.

7. ANIMAL MOVES CAN IMPROVE MOBILITY.

8. ANIMAL MOVES ARE FUNCTIONAL.

List of Animal Walk Exercise:

1. BEAR CRAWL
2. CRAB WALK
3. GORILLA WALK
4. BUNNY HOP
5. FROG JUMP
6. INCHWORM
7. ARMY CRAWL
8. SEAL CRAWL
9. DUCK
10. DINOSAUR WALK
11. HORSE WALKING
12. TURTLE WALKING
13. CHAMELEON WALKING
14. MONKEY SHUFFLE
15. DRAGON WALKING

Pages: 12

45 Full Body Muscles Activation Exercises

Click here SUSOMOY FITNESS

What is Muscle Activation?

Muscle activation is an exercise method that wakes up the muscles opposite the tight, short muscles.

Muscle activation is focuses on those weak muscles and strengthens them to keep your joints properly in Motion.

Benefits of Muscle Activation:

1. Identify Weaknesses
2. Corrects muscles Imbalances
3. Improve Activity of Nervous System
4. Increase Muscle Stability
5. Avoid Injuries
6. Improved Strength
7. Increase muscles Hypertrophy
8. Enhanced Coordination
9. Stop Muscle overuse
10. Better supply of nutrients
11. Growth hormone production
12. Accelerated Progress

List of Muscles Activation Exercises:

1. Shoulder dislocation
2. Shoulder taps
3. Push-up to rotation
4. Face pull to external rotation
5. Band pull-apart
6. Straight arm pull-down
7. Single-leg hip bridge
8. Hip lift to clamshell
9. Single-leg RDL to windmill
10. Camel and cat
11. Scapular Wall Hold
12. Monster walks
13. Superman holds
14. Walking Lunges
15. Rubber Band Wrist Extension
16. Sit Thru to Thoracic Bridge
17. Mini Band or Towel Pull Down
18. Scapular Push Ups
19. Back of Hand Band Rows
20. Inverted Row
21. 3-Way Hip Circles
22. Mini Pull Ups
23. Mini Band Walks
24. Mini Band Side Shuffle
25. Frog Bridges
26. Side Plank Clam
27. Band Hip Rotations
28. Pelvic Tilt
29. Bird Dog
30. Bench 2-Way Leg Swings
31. Stability Press
32. The Warriors
33. Downward Dog
34. Straight-Arm Shoulder Extensions
35. 3-Way Scapular Band Flyes
36. Plank Scapular Push Ups
37. YTWA Exercise
38. Leg Swings standing
39. Chair Pose with Glute Stretch
40. Wall Sit
41. Glute Bridge with Squeeze
42. Bull Dog Hold
43. Bear Crawl
44. Single Leg Balance and Lean
45. Criss-Cross Arms

Pages: 12

What are the cause of Obesity and how to Prevent Obesity

Click here SUSOMOY FITNESS

What is obesity?

**When a person’s weight is in unhealthy range.And body fat percentage or BMI Up to +30%. This is called Obesity.**

Types of Obesity

1. Food Obesity.
2. Thickness due to Nervous Stomach.
3. Gluten diet.
4. Genetic metabolic Obesity.
5. Venous Circulation Obesity.
6. Inactivity Obesity.

Four phenotypes of obese :

(1) Normal Weight Obese (NWO):

Normal-weight obese (NWO) syndrome-in women with normal weight and body mass index but whose fat mass is >30% of their total body weight.

(2) Metabolically Obese Normal Weight:

metabolically obese was hypothesized that these individuals might be characterized by hyperinsulinemia and (or) insulin resistance, as well as by hypertriglyceridemia and high blood pressure despite having a body mass index (BMI) < 25 kg.

(3) Metabolically Healthy Obese:

metabolically healthy obesity has a body mass index (BMI) of over 30, but they do not have metabolic syndrome. Metabolic syndrome consists of high blood pressure, cardiovascular disease, type 2 diabetes, and high cholesterol.

(4) Metabolically Unhealthy Obese or “at risk” obese:

Metabolically healthy obesity has a body mass index (BMI) of over 30, but they do not have metabolic syndrome.

Metabolic syndrome
Metabolic syndrome consists of high blood pressure, cardiovascular disease, type 2 diabetes, and high cholesterol.

What is child Obesity?

When a child weight well above the average for a child’s height and age this is call child Obesity.

Pages: 12

HOW TO GET A BIGGER ARMS

Click here SUSOMOY FITNESS

Arms Exercises are focus on Two major groups of Muscles:

1. Biceps Muscles
2. Triceps Muscles

* Biceps muscles are active in any types of pulling movements.

* Triceps Muscles are active in any types of pushing movements.

Biceps Muscles :

Biceps muscles are divided into four catagories there are:

1. Biceps Brachii long head
2. Biceps Brachii short head
3. Brachialis
4. Coracobrachialis

Biceps Exercise list :

1. 21 Dumbbell Curl
2. Standing Cable Curl
3. Standing Barbell Curl
4. Zottman Curl
5. Alternating Incline Dumbbell Curl
6. Standing Reverse Barbell Curl
7. Seated Alternating Hammer Curl
8. Seated Alternating Dumbbell Curl
9. Decline Dumbbell Curl
10. Concentration Curl
11. Cable Flex Curl
12. Preacher Curl
13. Chin-up
14. Underhand row
15. EZ-bar curls
16. Spider curls

Triceps Muscles :

Triceps muscles are divided into three catagories there are:

1. Triceps Lateral Head
2. Triceps Long Head
3. Triceps Medial Head

Triceps Exercise list :

1. Close-Grip Bench Press
2. Cable Rope Tricep Pushdown
3. Lying Triceps Extension
4. Tricep Dips
5. Diamond Push-Ups
6. One-Arm Overhead Extension
7. Back Dips
8. Standing Overhead Cable Triceps Extension
9. 45-Degree Incline Dumbbell Chest Press
10. Decline Triceps Extension
11. Band Pushdown
12. Close-Grip Floor Press
13. Tate Press
14. Kickback
15. Close-Grip Pushup
16. Suspension Trainer Triceps Extension

How to Get a Big Arms

1. Proper Warm-Up.

2. Do High Repetition.

3. Remember to Squeeze.

4. Do Static/Holding Exercises.

5. Get the Exercise Full Range of Motion.

6. Do Biceps Isolation Exercises.

7. Do not Training same Muscles back to back days.

8. Use “Arms Blaster” during Biceps Exercise.

Pages: 12

HOW TO START EXERCISE FOR BEGINNERS (AT HOME)

Click here SUSOMOY FITNESS

SIMPLE STEP TO START EXERCISE:

1. Select a good exercise place
2. Follow a proper exercise routine
3. Follow Healthy Diet
4. Take sufficient Rest 6-8 hours

Exercise routine

Exercises routine divided into 3 category

Cardio Exercises

Bodyweight Exercises

Yoga & Pranayama

Mon-day – Cardio
Tue-day – Bodyweight
Wed-day – Rest
Thus-day – Cardio
Fri-day – Bodyweight
Sat-day – Rest
Sun-day – Yoga & Pranayama

Cardio Exercise (3 sets × 30 seconds )

1. Rope jump
2. Jumping jack
3. High knees
4. Butt kick
5. Burpees

Bodyweight (3 sets × 10-15 Reps)

1. Bodyweight squats
2. Pushup
3. Pullups
4. Plank
5. Set up
6. Double Leg raise

Yoga

1. sun salutation(Reps:5-15)
2. Tree pose (Reps:1-5min)
3. Cat and cow pose (10-15 Reps)
4. Butterfly pose (30-50Reps)

Pranayama

1. Anulom-vilom Pranayama (Reps: 2-5 minutes)
2. Bhramari Pranayama (Reps: 5 times)
3. Kapalbhathi Pranayama (Reps: 2-5 minutes)

Healthy Diet

• You have to take 5-6 meals in whole day

1. Breakfast
2. Post workout meal
3. Pre workout meal
4. Lunch
5. Evening snaks
6. Dinner

Pages: 12

How to control “Diabetes Mellitus”

Click here SUSOMOY FITNESS

What is Diabetes?

When your blood glucose or blood sugar, is too high this disease is called **Diabetes**.

Common Types of Diabetes

Types 1 Diabetes
Types 2 Diabetes

Cause of Diabetes

Cause of Type 1 diabetes:

1. destroys insulin-producing beta cells in the pancreas.
2. Immune system mistakenly attacks.

Cause of Type 2 diabetes:

1. overweight or obese increases your risk of diabetes.
2. age 45 or older
3. Low physically activity
4. high blood pressure
5. high cholesterol

Type 1 and Type 2 Diabetes and Prediabetes Test

1. Random blood sugar test:

blood sample will be taken at a random time.a blood sugar level of 200 milligrams per deciliter (mg/dL) — 11.1 millimoles per liter (mmol/L) — or higher suggests diabetes.

2. Fasting blood sugar test:

A blood sample will be taken after an overnight fast. A fasting blood sugar level less than 100 mg/dL (5.6 mmol/L) is normal. A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered prediabetes. If it’s 126 mg/dL (7 mmol/L) or higher on two separate tests, you have diabetes.

3. Oral glucose tolerance test:

For this test, you fast overnight, Then you drink a sugary liquid, and blood sugar levels are tested periodically for the next two hours.

A blood sugar level less than 140 mg/dL (7.8 mmol/L) is normal. A reading between 140 and 199 mg/dL (7.8 mmol/L and 11.0 mmol/L) indicates prediabetes. A reading of more than 200 mg/dL (11.1 mmol/L) after two hours indicates diabetes.

4. Glycated hemoglobin (A1C) test:

This blood test indicates your average blood sugar level for the past two to three months. It measures the percentage of blood sugar attached to hemoglobin, the oxygen-carrying protein in red blood cells.

Below A1C 5.7 is considered normal.An A1C between 5.7 and 6.4 % indicates prediabetes.A1C level of 6.5% or higher on two separate tests indicates that you have diabetes.

Diabetic Friendly food

Vegetables : none starchy: includes broccoli, carrots, greens, peppers, and tomatoes
starchy: includes sweet potatoes, corn, and green peas

Fruits : includes oranges, melon, berries, apples, bananas, and grapes

Grains : should be whole grains
includes wheat, rice, oats, cornmeal, barley, and quinoa.

Protein : lean meat,chicken or turkey without the skin, fish, eggs,nuts and peanuts,dried beans and certain peas.

Dairy : nonfat or low fat milk,yogurt,cheese

Diabetic Friendly Diet (Meals)

Breakfast

1. Low carb smoothies.

2. Wheat bran cereal.

3. Cottage cheese.

4. Fruits and Nuts.

5. Multigrain toast.

6. Tofu scramble.

7. Nuts butter.

8. Eggs.

Lunch

1. Lean Meat and Cheese Sandwich on Whole-Grain Bread.

2. Low-Sodium Bean Soup With a Cheese Stick and Sunflower Seeds.

3. Whole-Grain Pasta With Lean Protein and Veggies.

4. Green Salad With Quinoa and Low-Sugar Dressing.

5. Homemade Veggie Stir-Fry With Brown Rice.

6. Deconstructed Sushi Rolls.

7. Whole-Wheat Wrap With Lean Protein and Avocado.

8. Low-Fat Cottage Cheese With Berries and an English Muffin.

Snack

1. Yogurt with Berries.

2. Veggies and Hummus.

3. Roasted Chickpeas.

4. Cottage Cheese.

5. Almond.

6. Whole-Grain Crackers.

7. Chia Seed Pudding.

8. Black Bean Salad.

Dinner

1. Chicken Veggie Stir-Fry.

2. Vegetarian Lentil Tacos.

3. General Tso’s Chicken.

4. Lemon Garlic Salmon.

5. Mexican Chopped Salad.

6. Easy Quinoa Salad.

7. Chicken Noodle Soup.

8. Mediterranean Low-Carb Broccoli Salad.

Diabetic Friendly Exercise

1. Yoga

2. Calisthenics exercise

3. Aerobic Exercise

4. Resistance Training Exercise

5. Swimming, Cycling, Walking, dancing

6. Pilates exercise

Pages: 12

Muscular Strength Vs Mascular Endurance

Click here SUSOMOY FITNESS

Muscular Strength Vs Mascular Endurance

What is Muscular Strength?

Muscular strength is the amount of force you can put out or the amount of weight you can lift.

Types of Muscles Strength:

1. Agile strength
2. Endurance strength
3. Explosive strength
4. Maximum strength
5. Speed strength
6. Starting strength
7. Relative strength
8. Absolute Strength

Benefits of Strength Training :

1. Strengthening exercises can increase balance as people age, reducing falls and injuries.

2. Strength Training improve flexibility.

3. Strength training increases bone density and reduces the risk of fractures.

4. Strength Training control body weight.

5. Strength Training Increased muscle mass.

What is Muscular Endurance?

Muscular endurance is your muscles’ ability to perform repetitive motions lengthening and contracting over long periods of time without getting tired.

How to Train Muscular Endurance?

Typically 12 or more per exercise with light to moderate weight. Take shorter rest breaks in between sets.

Types of Muscular Endurance

Endurance is divided into two categories:-

1. General Endurance
2. Specific Endurance

1. General Endurance :

General endurance ability of your whole body to tolerate endurance exercises and reduce fatigue.

2. Specific Endurance :

Specific endurance ability to stand against tiredness in sport-specific conditions.

Pages: 12

KEEP CLAIM AND DO “CALISTHENICS”

Click here SUSOMOY FITNESS

What is Calisthenics or BodyWeight Exercise?

Calisthenics or BodyWeight Exercise is a form of strength training consisting of a variety of movements such as pulling, pushing, bending, jumping, or swinging.

Calisthenics is a type of training that uses predominantly bodyweight training to improve our overall “functionality”.

Benefits of Calisthenics Exercises

1. Train multiple muscle groups at once.

2. Improves flexibility, Mobility, Strength, and Balance.

3. Calisthenics workouts that require minimal equipment.

4. Calisthenics workouts are good for beginners.

5. Calisthenics workouts burn calories.

6. Calisthenics workouts Improve your heart health.

7. Calisthenics workouts you to sleep better.

8. Calisthenics workouts are used as baseline physical evaluations for military organizations around the world.

9. Calisthenics workouts whole-body exercises.

10. Calisthenics workouts improve your joints Stability.

11. Calisthenics workouts beneficial during pregnancy and after childbirth.

12. Calisthenics exercises can also target specific muscle weaknesses.

Calisthenics Workout Equipment include:

1. Wall Mounted Pull-Up Bars
2. Parallettes
3. 50 to 70cm in height Box
4. Resistance Bands
5. Gymnastic Rings
6. A Weighted Vest
7. Chalk
8. Wrist Wraps
9. Fat Gripz
10.Free Standing Pull-Up Bars
11. Power Towers
12. Large Water Bottle

Basic Calisthenics Movements:

1. Free Squat
2. Push ups
3. Set ups
4. Pull ups
5. Chin ups
6. Leg raise
7. Plank
8. Lunges

(5-10 Repetition and 2-3 Sets for beginners)

Pages: 12