HOW TO GET RID OF SAGGING & FLABBY ARMS - EXERCISES FOR WOMEN.

 

Arm fat is one of the most stubborn types of fat, often lingering even after you get slimmed down. It does not let you wear clothes that reveal your arms .These exercises are designed for women of all age group. It's time to act ! 

In today's blog , you will find the most effective exercises that will help you to tone your arm muscles. Naturally, this wont happen overnight, but if you stick to your training routine, you will see amazing results pretty quickly. But you need to have perseverance & patience. Please keep in mind no magic will happen in 7, 15 or 20 days, as claimed by many in internet. You will never be able to lose arm fat with just free movements of your arms as exercise to have a slim arm as many guarantee in internet. You need to create that EPOC effect (Excess Post Exercise Oxygen Consumption) or the after-burn effect, which is must to melt fat & tone your arms. To create this EPOC effect your muscles of the targeted area need to get contracted & stretched continuously with proper tension applied with weight & the routine intensity has to be increased with proper selection of exercises & enhanced level of difficulty, here the weight can be a pair of dumbbell or your body weight & reducing the rest duration between exercises & sets.

I have selected 13 very simple but effective exercises that you can do at your home. Out of these 13 , the first 2 are warm-ups , the 3rd exercise is for arm, shoulder & back strength, 4th to 11th exercises are for upper arms covering - deltoids, triceps & biceps and 12th & 13th exercises are for the forearms, thus your whole of arm gets covered. Always remember that out of the total arm area , TRICEPS are the place which gets the maximum SAGGING & FLABBINESS  or fat concentration, to tackle this the exercises that I have selected related to the Triceps are with a bit higher level of difficulty & should not be missed by any chance. These exercises not only will help you to lose arm fat , but will also tone them and make your arms slim.

EXERCISES :

1. Scissors : 2 sets x 20 reps./ set.

Stand straight , lift your arms so that they are positioned at shoulder height, with feet slightly apart. stretch your arms to the sides & then move them in a crisscross pattern, like movement of a pair of scissors. Your right arm should overlap your left one in front of you. Then your left arm should go over your right one. This exercise is very effective due to it's cardio effect & high speed, this exercise is also a perfect warm-up as it heats up your body & increases your heart rate.

Rest between sets 10 seconds.

2. Hands Up - Hands Down : 2 sets x 30 seconds / set.

Stand straight with feet slightly apart, slowly lift your hands up into the air & then bring them down. After some time slowly start to increase the speed & reduce the arm swing depth. This is a simple warm-up exercise but  works your whole arm. It tones the muscles , which makes your arms look slimmer.

Rest  between sets 10 seconds.

3. Wall Push-Ups : 2 sets x 20 reps/set.

Stand straight facing the wall , take 2 steps away from it, place your hands on the wall. Push your whole body towards the wall & brace yourself with the help of your arms. Stay in this position for couple of seconds,  after that force your arm muscles to return your body to the starting position. This is much easier than standard floor push-ups but are effective. This exercise gives a nice shape to your arms & tones your back as well. Also, the wall works as a kind of resistance which increases your arm, shoulder & back strength.

Rest between sets 10 seconds.

4. Arm Circles : 2 sets x 20 reps (10 clockwise+10 anticlockwise) / set .

Stand straight with feet slightly apart, hold a light weight dumbbell in each of your arms, arms should be stretched out to the sides and lifted to shoulder height. Begin to do circular movements with your arms , first clockwise & then anticlockwise. To make this exercise bit intense , you can make bigger circular motion.

Rest between sets 10 seconds.

5. Lateral & Front Arm Raise : 2 sets x 10 reps / set.

Stand straight with your feet slightly apart, hold a dumbbell of weight with which you can do maximum 10 reps per set, in each of your hands, place both your arms to your sides, then from that position raise both your arms to your sides with palms facing downwards, bring them to original position & immediately raise both you arms to your front with palms facing upwards & bring them back to original position & again immediately raise your arms side ways . This exercise is considered very effective for melting fat from your upper arm area (front & side deltoids) & also gives them a very good shape & toned .

Rest between sets 10 seconds.

6. Plank : 2 sets x 15 seconds / set.

Lie on the floor, flex your elbows & prop up the upper part of your body. Stay in this position for 15 seconds, your back should be perfectly straight & do normal breathing. This exercise strengthens  your arms & removes the useless layer of fat covering up. It is also effective for your legs & whole core of your body.

Rest between sets 10 seconds.

7. Overhead Triceps Extension  : 3 sets x 10 reps / arm / set.

Stand straight with feet apart, take a dumbbell of a weight with which you can do maximum 10 reps per arm in a set, in your hands & stretch it over your head, then bend your elbow keeping your arm in same position & again stretch your arm over your head, then return to initial position and repeat. Do not hurry the movement as you might pull a muscle. This exercise causes stretch & contraction in your triceps , it not only tones your triceps area but also burns fat fast.

Rest between sets 10 seconds.

8. Bend-Over Arm extensions : 2 sets x 15 reps / set.

Take a pair of dumbbells of weight with which you can do maximum 15-20 reps per set.  Hold the dumbbells in both your hands, Bend forward so that your upper body is near parallel to the floor. Place both your hands on both your sides with folded elbow, then extend both your hands backwards & hold that stretch for 3-4 seconds creating a contraction on your triceps & then again bring back to original position. This is an excellent exercise to tone your triceps .

Rest between sets 10 seconds.

9. Bench Dips : 2 sets x 10 reps / set.

Take a chair or bench which is about 2 feet of height from the floor, make it steady with wall support so that it does not shift or tilt during exercise. Take one step away from your chair with your back towards it, put your hands on the edge of the seat , keep your upper body straight. With your feet placed firmly on the floor, bend your knees, lower your body towards the floor , but do not touch it, you need to stop several inches above the floor, raise your body back to the initial position, while moving up try to use mostly your arms. This exercise will effectively strengthen and tone not only your arms specially triceps , but also your back. Initially this seems difficult, but once you repeat daily it becomes easy. You may start with one set with 5-7 reps to start with, gradually as you progress increase the sets & reps.

Rest between sets 10 seconds.

10. Alternate Bicep Curls : 3 sets x 10 reps / arm / set.

Stand straight , hold in both your hands two dumbbells of a weight with which you can do maximum 10 reps per set. Alternately curl your arms from your elbow , both your upper arms should be fixed to your sides, the movement has to be only from elbow & below. While you curl your arms up , slightly twist your wrists outward to create a strong contraction of your biceps .This exercise creates a very good contraction & stretch in your biceps & upper arm helping fat burning & toning. 

Rest between sets 10 seconds.

11. Side Hammer Curls : 3 sets x 10 reps / arm / set.

Stand straight , in your right hand hold a dumbbell, then curl your hand side ways from elbow up to front of your chest do 10 times & then change to left hand. This not only tones your triceps , but also tones your front & side biceps.

Rest between sets 10 seconds.

12. Front Fore-arm Hammer curls : 3 sets x 10 reps / set.

The standing stance in this exercise is same as in side hammer curls, only you have to curl your hands from elbow in front of your body instead of side ways. This exercise is an excellent for toning the outer or front of your fore-arms.

Rest between sets 10 seconds.

13. Palm up & down wrist curls : 2 sets x 10 reps up & 10 reps down / set.

Stand straight , extend both your arms to your front with palm facing upwards , hold a light weight dumbbell in each of your hands, first curl both your wrists upwards , then turn your both your wrists downwards & curl your wrists downwards , do this up & down curls alternatively. This exercise tones your inner & outer fore-arms & removes any extra fat in that area.

Rest between sets 10 seconds.

All the exercises explained here become most effective if done daily or at least 4 days a week (on alternate days). When you start getting rid of body fat, you will automatically make your arms appear slim and smaller. These exercises will not only help you to lose arm fat, but also tighten the skin which becomes lose after loss of fat.  Regular aerobics exercise along with balanced diet & good sleep speeds up the toning process.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "HOW TO GET RID OF SAGGING & FLABBY ARMS":  Demo Video - please click on the link provided below 👇:

https://youtu.be/wOh918_muTo

FULL BODY FAT BURNING HOME EXERCISES FOR MEN ABOVE 50 - (NO EQUIPMENT).

In today's Blog I am going to give you FOUR exercises that will contribute to a full body FAT BURNING home workout for men who are in their 50's & above, with no equipment, which makes it easier for everyone with such busy schedules. Even those who are in their 30's & 40's can go for this routine.

In this at home workout , you are only going to rest for 10 seconds between each exercise. Doing this will keep your heart rate up & your metabolism going, that will help you burn more calories and build more muscle. After you do the first 4 exercises, you will stop and rest for a couple of minutes, then do the same 4 exercises again . So, each circuit of 4 exercises to be done twice , ie 2 circuits or cycles. Would request you to watch the DEMO VIDEO ( Link provided below) very carefully and note the correct form of each of the exercises. 

This is a very intense fat burning routine and you will go out of breath doing these. It is always advisable to start this routine with low reps & only one circuit, if needed can go for 15-20 seconds of rest between exercises.This is a killer workout & only those of you who might be in better shape might need to do a fitness level adjustment to make sure you are getting the maximum work from this routine. Add more reps if you need to for each exercise because you want to get great results. If you want to make it even harder , then go for 3 or 4 circuits, instead of 2 circuits.

First Circuit = 4 Exercises :

1) Jumping Jacks : 20-25 reps.

10 seconds REST.

2) Burpees : 10 reps.

10 seconds REST.

3) Skaters : 10 reps.

10 seconds REST.

4) Bicycle Cross Crunches : 10 reps.

90-120 seconds REST 

Start Second Circuit = same 4 Exercises.

Utilise all rest duration in doing deep inhalation through your nose & exhalations through your mouth to increase oxygen flow in to your system. You can sip plain water during rest periods to keep your body hydrated.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "FULL BODY FAT BURNING HOME EXERCISES FOR MEN OVER 50":  Demo Video - please click on the link provided below 👇:

https://youtu.be/zej0MJedOm8

HOW TO GET QUALITY SLEEP : BENEFITS - PREREQUISITES - TECHNIQUES.

                                                         

It has been observed that as we age our sleep quota gets reduced due to number of situational, mental & physical conditions & also few new developed habits. 

But , surprisingly this problem has also creeped into younger generation, where they are awake till the wee hours of morning.  Sleep is the most crucial part of our rest. It is during sleep that our body is most active in strengthening our muscles.  We must therefore make sure that we are getting ample sleep. General recommendation is to sleep for 7-8 hours, however everybody is different. Better approach is to evaluate the quality of sleep and making sure that we feel refreshed after waking up. There are few BREATHING TECHNIQUES which if done before going to bed, improves the quality of our sleep

For a QUALITY SLEEP we need to adopt technique that slow down the sympathetic nervous system, its a system that causes relaxation, tranquility that is what we want to be. The problem to the sympathetic system is that when we are anxious , worried , have fear , pain , because of our body, it tries to find out where it's coming from, that is interpreted by our brain & the brain then sends out different chemicals throughout the body causing it worse and worse never allowing to shut down. If we can change our body's chemistry by increasing the parasympathetic nervous system, if we can reverse that sympathetic system from continuously pumping out adrenal causing our body to become jittery , we will make a tremendous change in restoring health & longevity. 

In various research & experiments conducted by renowned international institutions it has been found that, just like in our brain we have a clock that makes us go to sleep & wake up each day, the same brain clock sends chemical signals to the rest of the body. Similarly , every organ in our body & even every cell in our body has it's own clock, it means that just like our brain clock makes us more efficient in solving problems in day time & also so the brain needs to sleep at night, every organ in our body has it's own peak performance time at certain time of the day & every organ needs to sleep or rest & rejuvenate, at another time. All these clocks work together to give us daily rhythms in sleep, metabolism, mood & even gut microbiome. So, when one stays awake late into the night then we feel horrible the next day & if we continue abusing our sleeping process for weeks or months then all the chronic diseases can happen. 

The Power Of QUALITY SLEEP - BENEFITS :

1. Weight loss : studies have found that poor sleep is associated with weight gain & a higher likelihood of obesity in both adults & children. Leptin is a hormone released from fat cells. It suppresses hunger & signals fullness in the brain. When you do not get adequate sleep, the body makes more ghrelin & less leptin, leaving you hungry and increasing your appetite.

2. Metabolism .

3. Balanced Appetite.

4. Mental Health.

5. Mood.

6. Memory.

7. Detoxification.

8. Harmon production.

9. Immunity-your immune system relies on sleep to stay active & healthy.

10. Brain function.

11. Healthy ageing.

For a good sleep to happen, we need to first cool down the internal body temperature which rises due to the digestive process after dinner, then try to lower down the mind-body connection & get ourselves in a relaxation  mode through slowing down breathing rate & relaxing our muscles.

Before we get into the Breathing Techniques , lets note few Prerequisites  for  QUALITY SLEEP :

A) Dinner should be the lightest meal of the day.

B) Do not go to bed immediately after having Dinner.

C) Drink water minimum 45-60 minutes after dinner. Our initial digestive process generate lots of heat & if you drink water during this period it suppresses this process & produces gas that may trouble your night.

D) After Dinner always walk for about 30-45 minutes(don't do brisk walking)  outside your house or terrace or veranda / balcony or inside your room, this speeds up the digestion process in a very systematic way.

E) Stop watching TV , fiddling with your phone , working on computers at least 45 minutes before going to bed. The rays from the screens & the electronic waves effect our mind causing a disturbed sleep. Also, never keep your mobile phones switched ON while going to bed. TV , Laptops / computers should be completely shut down , if possible unplugged from the switch board. If you are charging your mobile phone or Laptop make sure it's in some other room, not in your bed room. Wi-fi connection if there in the house, should be switched off.

F) Always wear a lose dress which should be comfortable, airy & of cotton ,while going to bed.

G) Have a glass of plain water before going to bed.

H) Always try to sleep with your head towards East direction , its best direction to sleep, next is North-East, West is alright, South only if you have no options, North is totally NO. Never sleep with your head towards North, as it may result in a very disturbed sleep with all kinds of dream happening, rise in your blood pressure, increase in flow of blood in your brain which the very minute and thin veins will not be able to hold which may cause stroke or hemorrhage in long run if you continue sleeping with your head in North direction,  as sleeping with head in North direction causes imbalance in the magnetic field of the iron content in your blood influenced by the pull of the magnetic North pole of the planet Earth. But if you are in South America or Australia then should not sleep with your head towards South, it's in the Northern hemisphere  that you should not put your head to North.

BREATHING TECHNIQUES FOR A QUALITY SLEEP :

(See Demo Video)

Breathing Techniques help a lot to get rid of Insomnia , also help you to focus on your breathing and release the tension in your body to prepare you for a quality sleep. These breathing techniques for sleep are best way which include pure relaxation for a deep, calm & sound sleep. You can do any one or couple of these before going to bed.

Our Sages / Yogis have suggested these techniques 1000's of years before - PRANAYAMA (for details please refer to my blog titled : "PRANAYAMA - Life Span Enhancer") .

These Pranayamas can be done by those :

- suffering from insomnia.

- suffering from anxiety or general stress.

- people who have busy schedules .

- who want to get a sound sleep .

1) Pace Breathing : this is a technique where in we are going to breath through our nose for 5 seconds & exhale through our mouth for 10-15 seconds. As we exhale through our mouth we are going to utter a word to let our mind concentrate on what we are saying to distract our mind body connection. This is necessary because the more we think about our pain, stress, fear , worries , ailment, stress ,etc., the condition seems to get more worse. So, in this technique , first we breath in through our nose for 5 seconds, then as we breath out through our mouth for 10-15 seconds , we will say AAAA....OOOO....MMMMMMMMMaaa , this we will do for 5 minutes . As you do this , after doing 5-6 times you will find your system immediately calm down. Its better if you can do this 3-4 times a day & specially before going to bed. As our body needs time to undergo a change , so do this daily with patience.

2) 4-7-8 Breathing Technique : can be used to decrease stress & help you sleep. In this technique sit in Yoga position - Sukhasana , Vajrasana or Sidhasana or any other yogic sitting posture which you are comfortable in, but I would prefer Vajrasana as it helps in digestion (also this posture strengthens back, leg & pelvic muscles, stretches knees,ankle & hips), keep your back comfortably erect , place your tongue on back of your upper front teeth connecting the gum & focus on that, this will divert your mind from outer issues , stress etc. Then inhale through your nose for 4 seconds , hold your breath for 7 seconds , then exhale through your mouth for 8 seconds with your tongue being on the same position. Some suggest , while doing this to do diaphragmatic breathing , ie when you are breathing in your stomach should  expand or bulge out & while you breath out your tummy should go in or contract, but myself prefer not to go for any diaphragmatic breathing after dinner or any meal, results of diaphragmatic breathing can be best obtained when you are in near empty stomach.

3) Anulom-vilom Pranayama : This is also known as alternate nostril breathing. You can do it before going to bed, minimum  1 hour after dinner. If you are doing this pranayama daily in the morning then automatically you will get a good sleep, in such a situation need not do again before going to bed. Start this Pranayama with 5 minutes & gradually as you progress do for 10-15 minutes.

In this , sit in any cross legged posture or on a chair if having problem sitting cross legged, all body muscles should be in relaxed mode & back comfortably erect. Place your left hand on your lap with palm facing upward, now with the thumb of your right hand block your right nostril & with counting of 10 slowly & smoothly inhale through your left nostril, hold your breath for 3 count, then with the ring finger of your right hand block your left nostril then slowly & smoothly exhale through your right nostril counting 12-15, then inhale from the right nostril with count of 10, then hold for count of 3 , then again block your right nostril with your thumb & exhale through your left nostril with count of 12-15, then again inhale through your left nostril with count of 10 & so on.

 

4) Chandrabhedan Pranayama : Sit in Kushasana or Sidhasana or Vajrasana or any yogic sitting posture you are comfortable in, my preference is Vajrasana, keep your back comfortably erect , body should not be tensed or stiff , relax your muscles, then with your thumb press your right nostril & through your left nostril do slow & deep inhalation & in the same way slowly exhale through your left nostril. Repeat this for 5-10 minutes. This exercise cools down your body & relaxes your mind & body , slowly you will start feeling sleepy. This Pranayama lowers Blood Pressure , improves heart condition , takes care of acidity and provides many more benefits.

Those of you who are suffering from hypertension or very high BP may make a slight alteration in this technique, they can after inhaling through the left nostril then block the left nostril with the ring finger of your right hand & exhale through the right nostril, then again block your right nostril with your right hand thumb & inhale from the left nostril. Here inhalation has to be always through the left nostril & exhalation through the  right nostril.

5) Long Exhalation  6-2-12 : must have noticed that when we are stressed , tensed or in anxiety then we do deep inhalation but our exhalations are short, resulting in imbalance of oxygen & carbon-di-oxide in our body & brain resulting in mental stress enhancement , rise in our blood pressure level. In this routine first sit in any of the yogic sitting postures, back should be comfortably straight, all muscles should be relaxed , then we need to take a deep breath through our nose with count of 6, our chest should swell like a balloon, then hold the breath for 2-3 counts & then exhale through your nose with count of 10-12. Do this for about 3-5 minutes to start with, as you progress do for 10-15 minutes.

6) Sambhavi Mudra : Sit in Kushasana or Sidhasana or Padmasana or any yogic sitting posture of your choice,  keep your back comfortably erect, relax your muscles. Place both your palms on your knees facing upwards or in Gyan Mudra / Vishnu Mudra where tips of both the thumbs should touch the tips of both the index fingers of each hands forming a ring👌, focus both your eye balls to a point between both your eyebrows , close your eyes & through your nose slowly inhale & slowly exhale. You may count 10 while inhaling & count 10-12 while exhaling, don't hold your breath, the process should be very smooth and continuous. Concentrate totally on you breath ( exhalation & inhalation). This technique relaxes &  cools your mind, body and all internal energies in a very balanced way, every muscle gets relaxed , increases flow of oxygen in your brain & drains out any excess carbon-di-oxide from your system resulting in a very deep, sound sleep & when you get up in the morning you will feel refreshed & charged-up. Even when you are lying down on your bed , maintain that breathing momentum. Try to sleep in SABASANA posture with your head in line with your body , maintain that same inhalation & exhalation momentum, it's considered the best.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "HOW TO GET QUALITY SLEEP":  Demo Video - please click on the link provided 

below 👇:

https://youtu.be/bYYoNB5Qaqk

BEST CARDIO HOME EXERCISES FOR MEN OVER 50 (Beginners).

BEST CARDIO HOME EXERCISES FOR MEN OVER 50 (Beginners).

In this Blog I am going to Show & discuss about one of the best cardio home workout for men over 50, who are basically beginners . This is a  8-10 minute cardio workout that you can do from the comfort of your home. The thing with cardio is more does not always mean better. Long cardio puts stress on your body after a period of time. Long cardio produces a hormone called Cortisol & the more cortisol your body produces, the less Testosterone is being produced. 

Benefits of Cardio Exercises :

1) Decreases :

# Daily Fatigue,

# Anxiety,

# Depression,

# Coronary artery disease,

# Hypertension,

# Obesity, etc.

2) Increases :

# Flexibility,

#Work, recreational & sports performance,

# Sense of well-being,

# Blood lipid profile,

# Insulin sensitivity,

# Glucose tolerance,

# Immunity, etc.

This is going to be a straightforward 8-10 minute cardio workout for men over 50, that can be done at home. In this cardio routine you will notice that you will be made to go up or stand & back down again on the floor to increase the intensity of the routine. Every exercise is going to be done for 30 seconds in this cardio workout. Now because this is a beginners cardio workout plan, you are going to rest for 30 seconds after each exercise.

Exercises - 1st Circuit :

(See the Demo Video by a click on the link provided in the bottom of this page)

1) Jump Squats : 30 seconds. For total leg muscles, glutes,  & core. Also increases heart rate & muscle temperature.

Rest for 30 seconds.

2) Reverse Plank Thrusts : 30 seconds. This exercise works for your glutes, lower back & hamstrings along with your entire core.

Rest for 30 seconds.

3) Butt Kicks (jogging / walking) : 30 seconds. For knee joints , front quads & full leg. If done in jogging form then also increases heart rate & body/muscle temperature thus increasing it's contraction & stretching capacity.

Rest for 30 seconds.

4) Air Bike Crunches : 30 seconds. For  upper, middle & lower abs .

Rest for 30 seconds & start the 2nd circuit.

This Cardio routine is easy to do & is more specifically designed for those of you who are beginners. I would initially want you to do 2 circuits of this cardio workout. Beginners can rest 30 seconds before hopping into the second circuit. Those who are in better shape, just jump right into the second circuit. Everyone is at a different fitness level, so make sure to push yourself as much as you can.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "BEST CARDIO HOME EXERCISES FOR MEN OVER 50":  Demo Video - please click on the link provided 

below 👇:

https://youtu.be/jmKIgvLQFa8

ENHANCE YOUR IMMUNITY AS YOU AGE - BY MANIPULATING BREATHING RHYTHM (with Demo Video).

                   

As we age our immune system gradually tends to become weak due to reduced physical activity level, change in eating habits , too much confined to indoors & various other factors. If we do not act fast and take a step forward towards attaining a healthy lifestyle then we are bound to fall prey to various types of infections & deceases that will effect our health adversely.

The ancient INDIAN technique of manipulating & controlling our breathing rhythm is known as  PRANAYAMA. The Yoga Sutras of Patanjali are a collection of 196 Sanskrit sutras (aphorism) on the theory & practice of YOGA. The Yoga Sutras were compiled sometime between 500 BCE & 400 CE by the sage PATANJALI in INDIA who synthesised and organised knowledge about Yoga from much older traditions.

Patanjali's  Ashtanga  Yoga ( Ashtanga  means 8 limbed )  includes 8 components of practice. The Angas are - Yama (regulations) , Niyama (rules) , Asana (Physical postures / exercises) , Pranayama (breathing techniques) , Pratyahara (ingestion or weaning away from needs), Dharna (concentration), Dhyana (meditation)& Samadhi (enlightment).

The word PRANAYAMA comprises of two words : PRANA + YAMA .

PRANA indicates Life Energy consisting of oxygen , various digestive energies or digestive fire and the Vayu that helps us to excrete (there are many more energies but basically Prana has been divided into 4 parts - Prana , Upana , Udana & Samana). Prana does not mean only the air we breath ( Swasa ), as we cannot directly touch the other energies , except by our SWASA , so we call this activity  PRANAYAMA , or else it would have been named  SWASAYAMA.

 YAMA means in Sanskrit -  reining in or control , right living, rules & regulations.

So, we can confer that PRANAYAMA means -  the rules  and regulations related to manipulation and controlling our breathing rhythm / process / technique  for improved functioning of our various Energies. It would be enough for us to just understand that PRANAYAMA basically means breathing in more OXYGEN in to our LUNGS , or increase our LUNG capacity & thus improving our IMMUNE SYSTEM.

Longevity of Life is measured by Breaths Per Minute:  Normally the way we breath is just surface breathing , the Yogic way is much different. In surface breathing , that we all do, average respiratory rate of an adult is between 12 - 20 breaths per minute . In Yogic way of breathing , the breaths per minutes are reduced to an average  of 6-10, thus some of the Yogis could increase their life span to 150  years and much more , as per their need.

As per the yogic anatomy physiology , there are 3 main Nadis , like a TRISHULA (Trident) formation - Ida , Pingala & Shushumna . Though its said there are 108 Nadis, which is a metaphor.. The Ida nadi starts from the right side of the skull , runs through the left side of the body, where as the Pingala nadi starts from the left side of our skull and runs through the right side of the body , After starting from the skull they cross over  at a point  ( Chakra ) just at the centre  between our both eyebrows, known as AJNA  and both these nadis  meet at a point (Chakra) between the anal outlet and the genital organ , known as Muladhara. Running in between these 2 Nadis is the 3rd Nadi known as Sushumna nadi ( spinal cord ) , through which the energy is intended to flow from Muladhara to the top most Chakra, known as Sahasrara. Our right nostril regulates flow of air (Swasa) through the Pingala Nadi & the left nostril regulates air flow through the Ida nadi.

A balanced  use of air flow through the Ida & Pingala Nadis determines our general health  issues, whereas Sushumna is related to spirituality ( Kundalini ). PRANAYAMA is all about how to balance Ida & Pingala by manipulating the breathing process and ultimately improving our IMMUNE system & health in general.

There are many types of  PRANAYAMA , of which the basic ones are : 

1) Kumbhaka  ; 2) Anulom vilom ; 3) Kapalabhati ; 4) Bhastrika; 5) Nadi Suddhi; 6) Bhairava Pranayama  7) Bhamri Pranayama. In other types of Pranayamas its just about adjusting the rhythm .

Of the above , at least if you should try to do - Kumbhaka , Bhastrika, Bhamri & Anulom vilom correctly every day, then within few months you will find a great difference in your general health, will feel lighter , have sound sleep, immunity system will improve & thus counter any infections in a better way, our emotions and thoughts gets controlled and get a feeling of calmness in our mind. As the nadis are put in a proper symmetry the whole body will function in a better way.  Please note that during performing of any PRANAYAMA, always wear lose dress & keep your Palm/Palms facing upwards as this facilitates flow of more Air into your Lungs as compared to when palms kept facing downwards .

There are 5 suggestive BREATHING EXERCISES (Pranayama) which enhances our Lung Capacity, keeps our throat clear  & thus improves our Immune System, if done regularly. Here you will see that more emphasis has been given on HOLDING OF BREATH (Please click on the LINK provided below for the DEMO VIDEO) .:

1) Bhastrika : The Air-bellow technique. Do 4-5 times. In this we have to do rapid inhalation & exhalation for 6-7 times, then inhale and hold breath for 5-8 seconds & then slowly exhale. Then again repeat.

2) Kumbhaka : The pot technique. Do 6-8 times.  In this ,the breathing technique to be 1:4:2 , ie. if your inhalation duration is 4 seconds , then hold breath for 16 seconds & then exhalation duration to be 8 seconds.

3) Bhamri : The Bumble-bee technique.  Do for 5 minutes. In this block both your ears with your thumbs, place your other fingers on your head (see demo video), take a deep breath & slowly exhale with a humming sound.

4) Anulom vilom : The alternate nostril breathing technique. Start with 5 minutes then as you progress do for minimum 10 minutes. Follow the 1:4:2 breathing technique.

5) Those of you can not do the above 4 PRANAYAMAS due to any reason what so ever, can at least do a  Powerful Oral Inhalation & Exhalation practice (see demo video) : This is a very powerful breathing technique that enhances our lung capacity & improves our immunity:

(a) With tongue out - exhalation & inhalation through our mouth = 21 times.

(b) With tongue rolled in - exhalation & inhalation through our mouth = 21 times.

(c) Then do a deep inhalation & try to hold your breath for 60 seconds. You can start with holding breath for 20 to 30 seconds initially.

After doing this for 5-6 days  , if you find suddenly you are not being able to do this , then immediately consult your Doctor as you may be having some Lung related issues.

 If you can do all these 5 forms of PRANAYAMA daily with some what empty stomach, preferably in the morning , then it's nothing like that. Else , you can at least do - Powerful Oral Inhalation & Exhalation practice, for enhancing lung capacity & immunity, (Please click on the LINK provided below for the DEMO VIDEO).

For IMMUNITY enhancement myself would suggest to go for slow inhalation & exhalation pranayamas , with breath holding, like - Khumbhaka, Anulom-vilom, & the Powerful Oral Inhalation & Exhalation practice , can add BHAMRI along with these. This also has been recommended by many prominent Yoga Gurus.

In Yoga , as per our ancient scripts, for better overall health PRANAYAMAS with slow , deep breathing practice along with breath holding is highly recommended . The ratio suggested is 1:4:2, ie., if inhalation count is 5 seconds, then to hold for 20 seconds & exhalation count to be 10 seconds. In a research it has been found that  Breath Retention or holding strengthens immunity. During this process of holding breath NEUTROPHILS a type of WBC (white blood cell) that helps heal damaged tissues & resolve infections, increases rapidly. Granulocytes Neutrophils  a category of WBC in the innate immune system characterised by the presence of granules in the cytoplasm.

WHAT YOU EAT ALSO IMPACTS HOW WELL YOUR IMMUNE SYSTEM FUNCTIONS :

Your immune system is your body's Defence Team. Just as every organ, tissues and cell need energy to support their function , and this comes from the food you eat.

Deficiencies of specific nutrients have been linked with worsening of immune function. When you do not consume enough of the antioxidant vitamins, vitamin A,C & E through diet, immune cells are more prone to damage due to oxidative stress. Sufficient quantities B-vitamins, particularly vitamin B6 & B12 , are also essential for healthy immune function. In terms of minerals , deficiencies of iron, zinc & selenium  are most strongly linked with healthy immune function.

Immune function declines with age , which may be particularly due to the fact that older people eat less and fall short of getting adequate quantities of the vitamins & minerals needed for healthy immune function.

                                               

TWELVE FOODS THAT BOOST YOUR IMMUNITY :

1) Papaya - loaded with vitamin C, contains enzyme called PAPAIN, it contains decent amount of Potassium , vitamin B, Folate, anti-oxidants & vitamin A.

2) Garlic - immunity boosting superstar. One clove of garlic contains 5mg of calcium, 12 mg of potassium & more than 100 sulphuric compounds.

3) Green Tea - both grren & black tea are packed with Flavinods ( anti-oxidants). Green tea has Epigallocatechin Gallate ( EGCG) which enhances immune function.

4) Broccoli - super charged with vitamins & minerals. Vitamin A, C & E being some of the major ones. It also contains anti-oxidant fibre.

5) Ginger - decreases inflammation, cures sore throat, joint pains flu , cold and many other ailments, it also may help decrease nausea.

6) Spinach - rich in vitamin C & anti-oxidants & Beta-Carotene. Also rich in calcium, iron, magnesium, potassium , zinc , vitamin A & Folate.

7) Citrus Fruits - best sources of vitamin C, this vitamin helps production of white blood cells which are key in fighting infections. Intake of vitamin C can reduce the symptoms & shorten the duration of respiratory track infections. It also has anti oxidants. 

8) Red Bell Peppers- contain twice as much vitamin C as compared to citrus fruits. It also contains Beta Carotine.

9) Apple - contains good quantity of vitamin A, E,B1,B2 & C. It contains Pectin which is a pre-biotic ie boosts good bacteria in Gut. Apple helps to recover faster from infection.

10) Peanuts, Sesame seeds (Til) , Red Kidney Beans(razma) , Almonds, Cashew nut, Chickpeas(choley)-  have good quantity of zinc & protein.

11) Egg - the egg yolk has a good quantity of zinc , which many few know.

12) Green Beans - has good quantity of zinc.

Consumption of the above should be in moderate & balanced form.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "ENHANCE YOUR IMMUNITY AS YOU AGE - BY MANIPULATING BREATHING RHYTHM": 

please click on the link provided below 👇 for Demo Video:

https://youtu.be/80blZ1YKBsM

                                                                   

SIMPLE HOME EXERCISES FOR WOMEN (beginners) - THAT WILL TRANSFORM YOUR FULL BODY - For Age Group 40 to 60 Years.

If you have been trying to live a healthier lifestyle or want to start exercise but do not know where or how to start , then this blog is for you .

The  most important thing is firstly making sure that your diet is in check. So, if you want to get fit you have to start with your diet. Once your diet is in order, the next step is to perfect your workout routine.

Being fit is no easy task. It takes determination, motivation, willpower & resilience. One of the hardest parts of living & maintaining a healthy lifestyle is taking that first step and getting started. Once you cross that hurdle, you have accomplished some thing that most people do not have the willpower or determination to do. Once you start, the results start coming in. When you start seeing results, it is almost impossible to quit.

In today's blog I will suggest 6 very simple but very effective home exercises for women that will transform your body in just 8-12 weeks, these 6 exercises are perfect for any beginner who is looking to make a positive change to their lifestyle. This routine will consume maximum 15-20 minutes from your whole day's activity, if done consistently & with correct form & technique, a perfect form in doing these exercises will also prevent you from injury. But always remember, every exercise routine has to be paired with good balanced diet for best result. This exercise routine is for women in the age group 40 to 60 years. Even women in their 20's & 30's can do this simple routine. If you find these exercises or any of the exercises initially difficult then may go for lower sets &/or lower reps, you can increase as you progress.

Proper Pre-workout WARM-UP & Post-workout COOL DOWN is a must for any routine.

1) PLANK : 3 sets x 30 seconds / set. As you progress gradually work to way up.

this is a core exercise which strengthens your abdominal area, shoulders & back. It is one of the most important exercises you can do because it strengthens your core & helps with posture. It also helps to reduce or prevent back pain & improves your balance. A strong core will improve your overall performance and help with the overall daily tasks. By working out your core, you strengthen your entire body and also protect your body from undue injury.The plank also helps to strengthen and develop your abs.

2) PUSH-UPS : 3 sets x 8-10 reps / set.

The push-ups are one of the oldest and most important exercises in the book. They work as a full body exercise and build strength in your forearms, chest , shoulders, back, abs & legs.They also engage your core & increase your strength. This is a compound exercise, which means that it targets multiple muscles at the same time. 

3) SQUAT : 3 sets x 8-10 reps /set. As you improve you can progress into adding weight to your squat.

This is another compound movement which effectively works multiple muscles in your body. It is one of the essential exercises to strengthen your core, your legs ( quadriceps , hamstrings, calves & glutes ), hips and your back. Squats are a staple exercise for increasing your lower body strength. They also stimulate muscle growth, strengthen your joints  & even improve your balance. Squats also engage your core and lower back while improving your posture at the same time.

4) BIRD DOG : 3 sets x 6-8 reps / set.

This is like a plank, the bird dog works your core as well as your lower back & helps to improve your overall balance. The bird dog will also strengthen your back, especially your lumber spine. It is beneficial in strengthening your core and your stabilizer muscles. This exercise also works out the gluteus maximus muscles as well as the trapezius muscles in the upper back and the deltoids of the shoulder. 

5) GLUTE BRIDGE : 3 sets x 6-8 reps /set.

The glute bridge is an exercise which primarily targets your glutes, but it also targets your hips and is a key exercise in preventing lower back pain.Not only does this exercise tone and work out the glute muscles, but it also works out your core as well as hamstrings and adductors. 

6) 3 step "V" SIT-UPS : 3 sets x each step 6-8 reps / set.

Sit-ups when done , work on a variety of different muscles. Not only are your abs fighting for their life, your chest, neck, lower-back & lower-legs are also put to the test.

REST: 

# Between Sets = 15-20 seconds.

# Between Exercises = 30-40 seconds.

Keep on sipping plain water during rest periods to keep your body hydrated.

During rest periods between sets & exercises sit in VAJRASANA posture (Thunderbolt or Diamond Posture) & do slow & deep inhalation through your nose & slow exhalation through your mouth. This Yoga posture strengthens your back,legs, pelvic muscles & stretches your Knee, ankle & hip. This asana helps in digestion, & helps relieve constipation.

Remember that a healthy body and great overall physique take months and even years of determination and hard work to achieve. Give yourself a head start by trying these exercises for 8-12 weeks and see how your strength & your body improve. Once that is done, you are ready to take the next step in your fitness journey.

You should always make sure that you receive professional medical advice from your doctor before starting out any new exercise regimen. In addition to this, you should incorporate healthy eating into your lifestyle. A good exercise regimen and diet will help improve your overall mental and physical health. Remember , consistency is the KEY ! You wont see results right away, but if you maintain a consistent workout routine combined with healthy eating, you will start notice gradual changes in your physique as well as your overall health.

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For SIMPLE HOME EXERCISES FOR WOMEN (beginners) demo video: please click on the link provided below 👇:

https://youtu.be/1CW-NeIxNXM

FULL BODY KILLER HOME WORKOUT FOR MEN - WITH NO EQUIPMENT (with Demo Video).

                        

Today we will discuss & learn Total Body Workout that requires no equipment, this total routine will consume about 12 minutes. This routine can be done by guys in the age group 30-60 years, who are in their regular physical exercise routine. It is advisable to start this routine after completing at least 6 weeks of full body Home routine with weights (Dumbbells), as this routine requires both strength & endurance.

I will show you 7 different  exercises which will be a killer workout at home without any equipment. Each of these exercises are to be done back to back  without any rest in between. At the end of the 7 exercises that will be one circuit , after the full circuit you can rest before you get into the second & then the third circuit. You need to do 10 reps for each exercise , please note that this routine is intense.

This is an anaerobic workout, which means that you are taking in less oxygen during the exercise. So, during your 90-120 seconds of rest between every circuit , you are using that time to really get more oxygen into your body and into your muscles, do deep inhalation through your nose & exhalation through your mouth during the rest periods. 

You will see great results  from doing this routine. This workout is going to get you a great pump & you will be out of breath by the time you are done with the 3 circuits in this 12 minute full body workout with no equipment.

The goal in this 12 minute workout is to keep the rest between circuits to a minimum. May take max 5 seconds to go between each exercise, try not to go any longer than that. You don't want your heart rate to go back down after each circuit, you want to rest as little as possible to maintain a high heart rate and make this the best 12 minute full body workout with no equipment.

TOTAL BODY WORKOUT WITH NO EQUIPMENT - One Circuit :

Make sure to do Pre-Workout Warm up routine.

1) Power Push-ups = 10 reps.

Those who find Power Push-ups initially difficult can do 12-15 reps of normal Push-ups.

2) Bicycle Crunches = 10 reps.

3) Superman = 10 reps.

4) Prisoners Squat = 10 reps.

5) Dynamic Tension Curls = 10 reps per hand.

6) Pike Push-ups = 10 reps.

7) Bench Dips = 10 reps.

REST BETWEEN CIRCUITS = 90-120 seconds.

Sip plain water during the rest periods to keep your body hydrated.

Make sure to do Post Workout Cool Down routine.

Those who are 50 years & above age can start with 5-6 reps per exercise & as you progress can go for 8-10 reps per exercise.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For FULL BODY KILLER WORKOUT FOR MEN-WITH NO EQUIPMENT demo video: please click on the link provided below :

https://youtu.be/WTpqjC2YZZ4