Core Fitness

16/01/2015

Should Men and Women Train the Same Way? Why Not?

It always baffles me why some (read most) people believe that men and women should train

differently. “Guys should train 6-8 reps and mostly with weights, hitting bench and squats, while

girls should stick to higher reps and exercises like cable cross-overs and lunges..

Anatomically speaking men and women are very similar. We have bones, skeletal muscle and

many of the same organs. Our bodies process food in the same manner and our skin reacts the

same way to the sun. When it comes to bodybuilding (which covers all manners of physique

transformation involving weight training), the biggest difference between men and women is

testosterone. Testosterone is the anabolic hormone that allows men to build superior muscle mass

to that of women.

The belief that training like a man will make a woman look like a man does not hold water.

Without testosterone a woman simply can’t build a body like a man, no matter how she trains.

So, the question doesn’t become what is the best way for a man to train versus a woman… the

question is how to best train for a human being. And the best way to train is determined by your

goal, NOT your s*x.

If both are looking for balanced, muscular development then that comes with smart training and

proper nutrition and supplementation.

When training for a balanced physique, one of the things that you need to pay attention to is

symmetry. We all have body parts that seem to respond better than others so we need to take that

into consideration when forming our routine. The reason I bring it up is because some girls say

that they build a certain body part quickly and are frightened they will look like a man.

Oftentimes, women will say their thighs build quickly.

The thighs are the place where, traditionally, most women hold the highest amount of body fat.

Coincidence? I think a lot of women mistaken thick thighs with muscle mass, but for those few

who actually do find they build muscle quickly, this would be one instance where scaling back

leg training would be applicable. But this does not mean men and women should train

differently, as this same strategy applies to men as well. If triceps are a guy’s strong part, to the

point of being out of proportion, then he would do well to scale back his triceps training.

If you’re training for a sport, you should make adjustments to your training to suit your goal.

Once again, it doesn’t matter if you’re John or Jane; you need to train to suit your objective.

Whether you’re training to be a competitive weightlifter or an MMA fighter or hockey player,

the training you undergo will not (should not) change because of your s*x.

20/11/2014

To get maximum benefits from any exercise it must provide continuous tension on the muscles throughout the line of motions. Line of motions must match line of resistance.
line of motion is the pathway of exercise and line of resistance is line of gravity.
Movement that we perform in day to day activities is compound and unsupported in nature.
When we perform unsupported and compound movements on free weights that has straight line of movement it not only provides continuous tension but also improves functionality and also strengthen our stabilizers muscles , core muscles and Para spinal muscles.

Many a times we see in day to day life a person with slightly well built muscles out stands a huge well built bodybuilder because he has taught his CNS (Central nervous system) and body to perform
Compound and unsupported movement where as bodybuilder has hypertrophy his muscles by supported compound movements on machines.
It does not mean we should not used machine at all.
There are certain exercise that has circular pathways where weight goes in and out of gravity line so these exercise has to be performed on machines . Where a swing arm is attached to fulcrum and fulcrum is attached to weight stack through a guide a rod through which weight moves in straight line of gravity provide a continuous tension .
Such as
Leg curl
Lateral raises
Calf raises

Pros
Some of the benefits of free weights are:

Increased use of stabilizing muscles
With free weights, each exercise calls into play many additional synergistic muscles that help to support your body through the lift. Examples of these are your abdominal core muscles, your Erector Spinae muscles, and some of your leg muscles if you are performing the exercise in a standing position. The benefit is that you don't really have to worry about devoting a specific block of time to core training since you will have indirectly worked these muscles throughout your workout.

Similarity with everyday activities
Many of the free weight exercises we perform are very similar to what we do in real life, so the transfer of strength will be much greater than it is with machines. Typical examples of these exercises are bent-over rows, bicep curls and step-ups.

Improved balance
Since you are calling on more stabilizing muscles in these exercises, you will also greatly improve your balance and coordination. You can add an extra challenge to your workout by incorporating a large exercise ball into some exercises (such as performing a chest press with dumbbells while lying on the ball) to further improve your balance.

While both free weights and machines have their pros and cons, free weights tend to be a better choice for almost everyone. Even beginners should try to progress to free weights as quickly as possible since they will see more noticeable improvements with this type of equipment. Every once in a while, a session with a trainer is a great idea to ensure you are using correct form, and to give you ideas for different exercises to increase your interest in working out and prevent plateaus.

This is not to say you shouldn't use machines at all. They can be a good option when you just need a break from free weights or are in a lower-intensity period in your training plan. They are also good if you find yourself forgetting the proper technique and need to remind yourself.

So next time you're in the gym performing yet another set on the machine you've been using since the day you signed up, consider switching some of your exercises over to the free weight area. I think you'll be quite satisfied with the results.

06/11/2014

“Strength train” means to train with the purpose of getting stronger. Don’t forget that important point as we move further into the article where you’ll see 8 reasons why women should strength train.
And, hopefully, it’s understood that by “strength train” I mean primarily focusing on compound exercises such as squats, dead lifts, lunges, hip thrusts, push-ups, presses, chin-ups, rows, parallel bar dips and other barbell, dumbbell, and body weight movements (or similar variations).
1. Increase Self-Confidence and “See What You’re Made of”
This is a tremendous benefit of spending quality, consistent time with heavy iron.
2. Build the Body You Really Want
If you want to shed body fat, build some rockin’ feminine curves and look better in (and out of) your clothes, then you need to lift weights (barbells, dumbbells, your body weight, kettle bells, etc) and get stronger.
3. Positive Goals
Unlike cardio, strength training is a great way to set positive, motivating goals that will keep you going to the gym week after week, month after month, and year after year. And, not to mention, allow you to achieve the body transforming results you’re after.
Focusing and training to constantly improve your performance is by far the best way to build the body you truly want, no matter what goals you set or the training tools you use. It will be fun and motivating, and as you improve your performance levels, fat loss just becomes an incredible side effect............To be Continued...

27/10/2014

Benefits of Stretching

As you age, your muscles tighten and range of motion in the joints can be
minimized. This can put a damper on active lifestyles and even hinder
day-to-day, normal motions. Tasks that used to be simple, such as zipping up
a dress or reaching for a can off of the top shelf, now become extremely
difficult. A regular stretching program can help lengthen your muscles and
make daily living activities easier.

Everyone can learn to stretch, regardless of age or flexibility. Stretching
should be a part of your daily routine, whether you exercise or not. There
are simple stretches you can do while watching TV, on the computer, or
getting ready for bed. If you are doing strength training exercises, stretch
after workout. It feels good and has a whole lot of benefits too.

It does not have to involve a huge time commitment, but stretching can end
up giving you huge results! Here are just a few of the benefits you can
expect from a regular stretching program:

- Reduced muscle tension
- Increased range of movement in the joints
- Enhanced muscular coordination
- Increased circulation of the blood to various parts of the body
- Increased energy levels (resulting from increased circulation)
- Enhanced performance in daily life, sports, or other physical activity
- Improved posture
- Mental relaxation
- Added variety, enjoyment, and satisfaction to your exercise program

Stretching is important for people of all ages! One of the greatest benefits
of stretching is that you’re able to increase your range of motion, which
means your limbs and joints can move further before an injury occurs.
Post-exercise stretching can also aid in workout recovery, decrease muscle
soreness, and ensure that your muscles and tendons are in good working
order. The more conditioned your muscles and tendons are, the better they
can handle the rigors of sport and exercise, and the less likely that
they'll become injured.

Stretching comes naturally to all of us. You might notice that if you have
been sitting in a particular position for a long time, you stretch
unconsciously. It feels good! In addition to that good feeling, a consistent
stretching program will produce large gains in flexibility and joint
movement. Be kind to your muscles and they will be kind to you!

Get the Most Out of Your Stretching Routine

Stretching can be highly beneficial if done properly. If done improperly, it
can cause serious damage. Here are some helpful tips to ensure you are
stretching safely and preventing injury:

- Always warm up before stretching. Stretching a cold muscle increases
the risk of pulls or tears. Think of your muscles like you would a rubber
band. It’s easy to stretch a warm rubber band, but if you try to stretch a
cold one, you risk cracking or breaking it. Don’t treat your muscles like a
cold rubber band! Your best bet is to stretch after warming up or at the end
of your workout.

- Never hold your breath while stretching. Try to breathe normally, in
through the nose and out through the mouth. This will make your stretching a
more relaxing experience.

- Take your time. The long-sustained, mild stretch reduces unwanted
muscle tension and tightness. ( 12-15 seconds )

- Do not compare yourself with others. Everyone has different degrees of
flexibility. Comparisons may lead to overstretching.

- If you have had a hip replacement, do not cross your legs or bend your
hips past a 90-degree angle during any of your stretching exercises.

- Avoid ballistic stretching and other high-force, short-duration
stretches that use rapid bouncing motions or momentum. You have far less
control during this type of stretch and therefore a greater potential risk
of injury. It does not allow your muscles to adjust to, and relax in, the
stretched position. It may instead cause them to tighten up by repeatedly
activating the stretch reflex.

- Never stretch to the point of pain. If it hurts, stop.

- Talk to your fitness professional or physiotherapist about any current
or former musculoskeletal injuries or problems that might affect your
ability to stretch safely and effectively.

17/10/2014

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16/10/2014

Our Workout Area.... Packed with high quality Equipment ......

13/10/2014

Let's have a look of core fitness thane

11/10/2014

Our Successful World Heart Day Event...

08/10/2014

06/10/2014

Never give up