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HELLO
WELCOME
I am Dr. Bharat Chauhan - A health and fitness reformist (practicing alternative medicine from past few years), also worked as an Examiner with Bureau Of Fitness Standards (India) and have an extensive experience of over 30 years in Health Management and Fitness Industry.
The only person you are destined to become is the person you decide to be.
understanding the word fitness
Fitness is far more than simply exercising on a consistent basis. fitness has a variety of components and there are many ways it can be measured. With a solid understanding of this topic, an individual can address those aspects of their life that directly impact fitness.
A physical fitness is the ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies. In order to complete all of these tasks, one must consistently address their fitness levels. This requires proper conditioning through both structured exercise and planned diet. We can help you to accomplish it through our Personalized training in person & online programme.
Physical fitness is a general state of health and well-being, more specifically, the ability to perform aspects of say - sports, occupations and daily activities which is generally achieved through proper nutrition, moderate-vigorous physical exercise, adequate sleep and rest.
Fitness does not only refer to being physically fit, but also refers to person's mental state as well. If a person is physically fit, but mentally unwell, he or she will not be able to function optimally. Mental health and fitness can also be achieved if your body is functioning well. One can help relax your mind and eliminate stress by exercising regularly and eating right.
"A person who is fit is capable of living life to its fullest. Physical and mental fitness play very important roles in our lives and people who are both, physically and mentally healthy are less prone to medical conditions as well."
IMPORTANCE OF BEING FIT
Why is it important to be physically fit ?
People who are physically fit are healthier, are able to maintain their optimum weight, and are also not prone to cardiac and other life threatening health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face ups and downs of life, and is to some extent is not affected by drastic changes if they take place.
How can you become more physically fit.
Becoming physically fit requires a change in life style as well (means adding a good workout routine, a healthy diet plan and adequate rest in your life style). You have to incorporate a regular workout routine in your life and also eat healthier by avoiding junk foods, fizzy drinks, quit bad habits like smoking and alcohol. Just by eliminating these substances from your life and adapting a healthy life style, you allow your body to detox and become stronger.
EXERCISE AND HEALTHY DIET IS, HANDS DOWN, THE BEST THING YOU CAN DO FOR YOUR BRAIN AND YOUR BODY
some POSITIVE EFFECTS OF diet & exercise
Maintains optimum levels of blood pressure
Maintains optimum levels of blood pressure
Maintains optimum levels of blood pressure
Regular exercise builds up stronger heart (main organ in charge of maintaining Systolic & Diastolic blood pressure). The more physical activity that one engages in, the easier this process becomes. Through regular exercise, the heart gets more stronger and does not have to work hard to create a rise in blood pressure, which lowers the force on the arteries, and lowers the overall blood pressure.
Certain types of cancers prevention
Maintains optimum levels of blood pressure
Maintains optimum levels of blood pressure
American Institute For Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to certain Cancers prevention. The American Cancer Society encourages public to "adopt physically active lifestyle". It is understood that Cancer is not a disease that can be cured by physical fitness alone, however it is a multifactorial disease, physical fitness is a controllable prevention.
Cardiovascular disease prevention
Maintains optimum levels of blood pressure
Cardiovascular disease prevention
Staying consistent in physical activity and maintaining a balanced diet positively affects one's blood pressure, cholesterol levels (lipid levels), blood clotting factors and strength of blood vessels. All factors that are directly correlate to cardiovascular disease. In a study from The Third National Health and Nutritional Examination Survey, physical activity and metabolic risk factors such as insulin resistance, inflammation, dyslipidemia were assessed. The study adjusted basic confounders with moderate physical activity and relation with CVD mortality. The result displayed physical activity being associated with lower risk of CVD mortality that was independent of traditional metabolic risk factors.
Type 2 Diabetes prevention
Reduces severity symptoms of Menopause
Cardiovascular disease prevention
Engaging in regular physical activity improves the body's use of insulin. People who are at risk for Type 2 Diabetes (insulin resistant) especially, benefit greatly from physical activity because it activates a better usage of insulin. Those who develop Diabetes have an increased risk of developing cardiovascular disease. Regular physical activity help towards control with a multitude of chronic health problems that correlate with Type 2 Diabetes.
Obesity (over weight) prevention
Reduces severity symptoms of Menopause
Reduces severity symptoms of Menopause
Achieving resilience through physical fitness promotes a vast and complex range of health related benefits. Individual's who keep up their fitness levels generally regulate their distribution of body fat and stay away from Obesity (over weight). Abdominal fat, specially visceral fat, is most directly affected by engaging in aerobic exercise. Strength training has been known to increase amount of muscle in the body, however it can also reduce body fat. Sex hormones, insulin and an appropriate immune response are factors that mediate metabolism in relation to the abdominal fat. Therefore physical fitness provides weight control through regulation of these bodily functions.
Reduces severity symptoms of Menopause
Reduces severity symptoms of Menopause
Reduces severity symptoms of Menopause
There are an instrumental amount of symptoms connected to Menopause, most of which can affect the quality of life of the women involved in this stage of her life. One way to reduce the severity of the symptoms is exercise as well as good nutrition and keeping a healthy level of fitness. Prior to and during Menopause as the female body changes there can be physical, emotional, physiological or internal changes to the body for say weight gain, risk of breast cancer, risk of osteoporosis, risk of Type 2 diabetes, mood swings etc etc. These changes can be prevented with the help of regular exercise followed by balanced diet.
Reduces severity symptoms of Andropause
Centers for Disease Control and Prevention
Centers for Disease Control and Prevention
Diet and exercise can play a huge role in reducing the symptoms of male menopause or can say male andropause, symptoms may include (low energy, depression, decreased motivation, lowered self-confidence, insomnia, increased body fat, reduced muscle mass and feelings of physical weakness, gynecomastia, decreased bone density, erectile dysfunction, reduced libido, infertility). Regular exercise releases endorphins that can help to promote a sense of well-being, reduce the instances of depression, mood swings and other mentioned symptoms related to male menopause. Lifestyle habits (like healthy diet, regular exercise, getting enough sleep and reducing stress) can be beneficial for every man. After adopting these habits, men who are experiencing symptoms of andropause may see a dramatic change in their overall health.
It’s normal to experience a decline in testosterone levels as one gets older.
Decreased testosterone hormone production is being considered as a natural physiological phenomenon in males. Don't consider it a disease. So one should pay attention to healthy diet and regular exercise to balance their lifestyle.
Centers for Disease Control and Prevention
Centers for Disease Control and Prevention
Centers for Disease Control and Prevention
Centers for Disease Control and Prevention provide lifestyle guidelines of maintaining balanced diet and engaging in physical activity to reduce the risk of certain life threatening diseases.
American Heart Association recommendations
Centers for Disease Control and Prevention
American Diabetes Association recommendations
AHA recommendations includes the same findings as provided by in the AICR recommendations list for people who are healthy. In regards to people with lower blood pressure or cholesterol, the association recommends that these individuals aim for around 40 minutes of moderate physical activity around three to four times a week.
American Diabetes Association recommendations
American Diabetes Association recommendations
American Diabetes Association recommendations
According to ADA depending on your schedule and preference, you could aim for 50 minutes of exercise three times a week, 30 minutes five times a week or 25 minutes six times a week. Each breakdown will have a slightly different impact on your blood sugar, or blood glucose. To really reap the benefits of exercise on glucose control, keep your muscles in a constant state of increased glucose uptake. To do that, try to go no more than 48 hours between exercise sessions. To maximize the benefits, aim to exercise five to six days a week.
Protection from Covid-19
As Corona virus is rapidly spreading, it's important to take standard precautions to protect yourself. It's true that people with strong immune system are less likely to be affected by Covid-19. Exercise and nutrition plays a very important role in boosting body's immunity, but it is vital to protect yourself from airborne disease by avoiding places that are high risk for transmission. Instead train with us and get personalized training as well as diet schedule which focuses on overall wellbeing.
So don't be immunocompromised train with us, we can serve you with personalized training in person & online training, you can also have customized diet & nutrition plans at your comfort. So stay fit, safe and healthy.
adding fitness plan to an active lifestyle
Don't Wait, Consult An Expert
Individual's who are already active will still see benefits from increasing their levels of fitness and well-being. It will make the activities they already participate in, easier to perform and more enjoyable. For these people, the best thing to do is to implement a fitness plan. A good customized fitness plan takes many aspects into account. Among other things, it should involve regimented exercise, nutritional diet as well as time for mental and physical rest. It is always recommended that you should consult and train with Certified fitness Experts to assist in developing your fitness. Certified Fitness Experts have necessary knowledge and experience to appropriately evaluate your current fitness levels, and thereafter make recommendations regarding your fitness routine according to progression of your fitness levels.
Active people and athletes need structured fitness plans as well because their tolerance for exercise is much greater. They need to focus and target workouts more accurately than those just beginning to get fit. Since they are already within a healthy body weight range, cutting calories and fat is probably not the primary goal of their dietary regimens. Consuming proper nutrition every day is the most important aspect on an active person's diet. This means eating whole, unprocessed food for the right balance of vitamins, minerals, fiber and other essential nutrients without excess sugar and saturated fats.
Fitness and mental well-being are too important to ignore. The benefits of an active, healthy lifestyle are undeniable. Whether you decide to increase your activity level slightly or develop and participate in a thorough fitness plan, any attention you allocate to fitness and well-being will pay off in the long run. Consult a Certified Fitness professional to evaluate your physical condition and recommend a fitness approach and train you that is ideal for you.
You don't need to train like an Olympic marathoner to reap the benefits of exercise. According to The Centers For Disease Control and Prevention in Atlanta, 150 minutes a week of moderate intensity exercise is the gold standard. If you've been inactive, start slowly under proper supervision with, say, 10 minutes continuous exercise. Gradually work up to 30 minutes, three to four times a week. Don't forget to stay hydrated and to warmup for 5 to 7 minutes before and cooldown for 5 to 7 minutes after training.
"Regular physical activity, tailored to your fitness level, is essential for everyone, no matter how many candles on your birthday cake."
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