MUST DO - BASIC MORNING HOME WORKOUT ROUTINE FOR WOMEN & MEN OF ALL AGE GROUPS - No Equipment (With demo video).

MUST DO - BASIC MORNING HOME WORKOUT ROUTINE FOR WOMEN & MEN OF ALL AGE GROUPS - No Equipment.

In today's blog I will discuss & demonstrate few very basic free hand exercises (no equipment needed) that all women & men should  do every morning , specially if you have crossed  half a century of your life . These basic exercises will not only act on all your muscles & joints but also keep you agile, alert with high level of mental & physical fitness resulting in leading a very active live till your advanced age. This morning routine will keep you away from many age related physical issues & will keep your body very flexible with needed muscular strength. This routine will definitely get your blood flowing to all parts of your body to start off your morning, improves your heart's health & also increase the flow of testosterone hormone in your body, which helps build muscles & bone mass. Also, your overall fitness level will immensely increase, prevent you from certain physical issues like - cervical spondylosis , sciatica , frozen shoulder , arthritis & few other muscle & joint related issues.

This simple morning workout is especially for beginners or those who are not into any exercise routine. This routine requires no equipment, does not take a lot of your time, and it can be a great morning workout routine which you can do at your home , especially during this pandemic situation. This is not some crazy workout that will kill your morning. You are going to do just 2 sets of each exercise, with 10 reps of each exercise. There are in total 14 exercises mostly of 2 sets each, each of the sets should consume 1 minute including rest. So, this routine will consume maximum 28 to 30 minutes of your morning routine & believe me it is worth spending these 30 minutes on yourself .

EXERCISES : 

1. Knee bend deep breathing : 1 sets x 20 times / set . 

Important : slightly bend your knees & stay in that posture keeping your front thigh & hamstring engaged. Inhale through your nose slowly & deeply with the count of 8-10 & exhale through your mouth slowly with the count of 15-20. Bring your hands close to your chest while inhaling & take them away while exhaling. Your upper torso should be straight. This exercise increases your lung capacity with enhanced oxygen flow , also it balances the level of oxygen & carbon-di-oxide in your brain & body.

2. Arms overhead stretch with back bend, side bends & twists : 2 sets x 10 reps / set. 

Important : do this very gently to the level you are comfortable, as you progress can increase the range of motion of your bends & twists. This exercise is for flexibility of your spinal column .

3. Twin arm front spread : 2 sets x 10 reps /set.

This exercise is for your shoulder joint mobility & opens up your rib cage.

4. Side cross Arm raise : 2 sets x 10 reps / set.

This exercise is for your shoulder joint mobility

5. Alternate arm raise : 2 sets x 10 reps / set.

This exercise is for your shoulder joint mobility

6. Full & half arm Fly : 2 sets x 20 reps / set. (full=10 reps + half=10 reps).

This exercise is for your shoulder joint mobility & is an excellent exercise for spondylosis prevention & pain relief.

7. Arm rotation : 2 sets x 20 reps / set. (clockwise=10 reps + anti clockwise = 10 reps).

This exercise is for your shoulder joint mobility & is an excellent exercise for spondylosis prevention & pain relief.

8. Overhead Elbow stretch : 1 set x 20 seconds / elbow.

This exercise is for loosening of shoulder joints.

9. Front Arm stretch : 1 set x 20 seconds / arm.

This exercise is for loosening of shoulder joints.

10. Knee to elbow crunch : 2 sets x 10 reps / set.

Important : during crunch , ie when your knees come close your elbow then exhale through your mouth. Do very gently to the level you are comfortable with. This exercise is for your abs & side obliques.

11. Crunch Kick : 2 sets x 10 reps / set.

Important : during crunch , ie when your knees come close your chest then exhale through your mouth. Do very gently to the level you are comfortable with. This exercise is for your abs, legs & also increases mobility of your knee joints.

12. Good Morning : 2 sets x 10 reps / set.

Important : Make sure that when you bend , your back is straight parallel to the floor & should look on the floor in front. Also your fingers touching back of your hand should be lose and never lock fingers of both hands. During the bend of your upper torso your back should not form curve. First you should stick your butt out then slightly bend your knees & then bend forward. This exercise is for your lower back, glutes & hamstrings.

13. Body weight squats : 2 sets x 10 reps / set. 

This exercise is for your legs & is also a compound exercise.

14. Incline push-ups / table or couch push-ups : 2 sets x 10 reps / set.

This exercise is for your arms, chest , shoulders & back . This is also a compound exercise.

You may take 10-15 seconds of rest between each exercise & sets.

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 in the demo video .

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

Follow me on TWITTER : parthaduttafit2

For "MUST DO - BASIC MORNING HOME WORKOUT ROUTINE FOR WOMEN & MEN"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/iJ3jPqQitsw

FROZEN SHOULDER - Symptoms, Causes And Exercises For Prevention & Pain Relief - With Demo Video

FROZEN SHOULDER - Symptoms, Causes And Exercises For Prevention & Pain Relief.

Frozen shoulder, also known as adhesive capsulitis, is a condition characterised by stiffness and pain in your shoulder joint. Signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one to three years. Your risk of developing frozen shoulder increase if you are recovering from medical condition or procedure that prevents you from moving your arm. It is unusual for frozen shoulder to recur in the same shoulder, but some people can develop it in the opposite shoulder.

                       

Frozen shoulder is thickening of the shoulder capsule causing pain & stiffness resulting in limited mobility. Band of scar tissue form and there is less joint fluid to keep the joint lubricated. These things limit motion even more. The frozen shoulder caused by scarred-in joint capsule prevents arm elevation above the shoulder. Pain may be medically treated with steroids etc, but physical therapy or exercises can help unfreeze the frozen shoulder and improve shoulder range of motion. Over time, with passive range of motion exercises, the joint capsule becomes unwrinkled as the capsule wall both smooths and thins out. The range of motion improves when this happens. Improvement may take weeks to months to occur.

SYMPTOMS :

The main symptoms of a frozen shoulder are pain & stiffness that make it difficult or impossible to move it. If you have frozen shoulder, you will likely feel a dull or achy pain in one shoulder. You might also feel the pain in the shoulder muscles that wrap around the top your arm.

Frozen shoulder typically develops slowly, and in three stages. Each stage can last a number of months.

1. Freezing Stage - any movement of your shoulder causes pain, and your shoulder's range of motion starts to become limited. This may take 3 - 6 months.

2. Frozen Stage - pain may begin to diminish during this stage. However, your shoulder becomes stiffer, and using it becomes more difficult.

3. Thawing Stage - the range of motion in your shoulder begins to improve.

For some people the pain worsens at night,sometimes disrupting sleep. In some cases if not treated, this problem may be for years.

CAUSES :

The bones, ligaments and tendons that make up your shoulder joint are encased in a capsule of connective tissue. Frozen shoulder occurs when this capsule thickens and tightens around  the shoulder joint, restricting it's movements. It's more likely to occur in people who have diabetes or those who recently had to immobilize their shoulder for a long period, such as after surgery or an arm fracture.

Risk Factors : certain factors may increase your risk of developing frozen shoulder.

1. Age & Sex - People in their 40's & above , particularly women are more likely to have frozen shoulder.

2. Immobility or reduced mobility - people who have prolonged immobility or reduced mobility of the shoulder are at higher risk of developing frozen shoulders. Immobility may be the result of many factors, including : 

a) Rotator cuff injury.

b) Broken arm .

c) Stroke.

d) Recovery from surgery.

e) Too much of desk job , continuous use of computers or mobile phones causing incorrect posture

f) No physical exercise 

3. Systemic Diseases - people who have certain diseases appear more likely to develop frozen shoulder. Diseases that might increase risk include - diabetes , overactive thyroid, underactive thyroid , cardiovascular diseases, tuberculosis, parkinson's disease.

Thus we see that one of the most common causes of frozen shoulder is the immobility. If you do certain exercises daily to maintain the range of motion in your shoulder joint , then you can prevent yourself from getting a frozen shoulder. Always remember that its by training the muscles that control the shoulder joint gives the maximum benefit as muscles normally do control the motion . My shoulder routine mentioned in this blog & demonstrated mostly comprises of such exercises.  

EXERCISES :

For Prevention : 

1. Over head Arm Stretch : 3 sets x 20 seconds / set.

2. Over head Arm Stretch with side bend : 2 sets x 5 reps / side / set.

3. Over head Elbow Pull : 2 sets x 20 seconds / arm / set.

4. Front Elbow Stretch : 2 sets x 20 seconds . arm /set.

5. Full & half lateral Arm raise : 3 sets x 20 reps / set ( Full 10 reps + Half 10 reps).

6. Arm rotation : 3 sets x 10 clockwise + 10 anticlockwise / set.

7. Arm  spread : 2 sets x 10 reps / set.

8. Arm Lateral cross raise : 2 sets x 10 reps /set.

9. Alternate arm front raise : 2 sets x 10 reps / set.

For Pain Relief  & Unfreeze :

Phase - 1. Freezing Stage : Your shoulder movement causes pain, and your shoulder's range of motion starts to become limited.

1. Wall Arm Crawl : 3 sets x 10 reps.

2. Flexion : 1 min. 

3. Internal Rotation : 1 min.

Phase - 2 . Frozen Stage :  When the pain has gone or gets substantially less, then have to act on improving range of motion.

1.Flexion.: 1 min.

2. Abduction : 1 min.

3. External rotation : 1 min.

4. Internal rotation.: 1 min

Phase - 3. Thawing Stage : Now shoulder strengthening routine to be done : 

1.Shoulder squeezes : 2-3 sets x 10 reps per set.

2. lie down shoulder moves with light dumbbells :  2-3 sets x 10 reps per set.

3. Standing arm drops with light dumbbells :  2-3 sets x 10 reps per set.

4. Standing External rotation with dumbbells :  2-3 sets x 10 reps per set.

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 in the demo video .

 My YouTube channel :  fitnessfun50 

Follow me on TWITTER : parthaduttafit2

For "FROZEN SHOULDER - EXERCISES"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/l0FbwN9T130

LOWER BODY 10 MINUTE HOME EXERCISES FOR MEN ABOVE 50 - (With Demo Video)

 

LOWER  BODY 10 MINUTE HOME EXERCISES FOR MEN ABOVE 50.

In this blog we will discuss & learn about a fast & very effective lower body HOME workout which is for all those men who are in their 50's & above. This routine which will consume just about ten minutes of your day's time & you can do at your home , just require a pair of dumbbells .

This is going to be a circuit workout routine that consists of only THREE different exercises per circuit. You can not take any rest in between each exercise, 60-90 seconds of rest depending on your fitness level can be taken only on completion of each circuit. You have to do in total 3 circuits. Mind muscle connection is very vital in this routine, you may sometime close your eyes while performing the exercise , this will help your mind focus more on the muscle that are being used , resulting in getting a better muscle contraction. 

The legs are the biggest muscle group in the body, & a lot of leg exercises are compound exercises. Compound exercises also produce more testosterone, that is why this routine will help you produce more testosterone hormone . You have to really push yourself & work hard to finish this workout. This is an intense lower body workout for men which will help you get grate results, will also boost your testosterone and it will only consume just 10 minutes.

EXERCISES : 

1) Stiff-legged Deadlifts : 12 reps .

Here we are actually going to bend our knees slightly, stick your butt out & then bend down  Use dumbbells of weight with which you can do maximum 10 reps & have to really push hard for the additional last two reps. This  will activate your hamstrings, glutes & lower back.

2) Weighted  Glute Bridge : 20 reps.

After completing the first exercise immediately start this without taking any rest. Here make sure your butt  does not touch the floor during this exercise, you have to keep it hovering above the ground.If you touch the ground with your glutes, that means you are slightly resting your glutes. Here also use a dumbbell with which you can go for maximum 18 reps & for the additional last two reps need to push hard. This will tense your glutes & hamstrings.

3) Bulgarian Split Squats : 15 squats per leg.

After completing the second exercise immediately start this without taking any rest. Here you will use only your body weight, no dumbbells needed, this will also improve your body balance. Always keep in mind while doing this exercise that the knee of your front leg which is on the floor should not go much ahead of the toe of that leg, the maximum knee bend has to be on the leg which is in the rear in raised position on a raised table or chair. Your rear leg should not be directly behind your front leg as for body stability. This exercise will activate your thighs ,hamstrings & glutes.

Once you complete these 3 exercises one after other with no rest in between , your 1st circuit is complete , then take rest for about 60 to 90 seconds depending upon your fitness level, to get the oxygen pumping into your blood. Initially if you need a little more rest that is okay. Focus on the muscles that you are supposed to be using & utilise  good form in these exercises.

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 in the demo video .

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

Follow me on TWITTER : parthaduttafit2

For "LOWER BODY 10 MINUTE HOME EXERCISES"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/s9jDpxeemlM

SCIATICA - Causes , Symptoms & Exercises For Fast Relief.

                                         

SCIATICA - Causes , Symptoms & Exercises For Fast Relief.

SCIATICA refers to aching & sharp leg pains that radiates below the knee. The pain starts in the lower back then travels down the leg. Pain is associated with injury or compression of the SCIATIC NERVE & follows the path of the sciatic nerve. This nerve is the longest and widest nerve in the body , formed by SPINAL NERVES L4, L5 & S1-S3.  L4 covers the medial part of the leg, L5 covers the lateral side , S1 covers the entire sole of the foot , S2 covers the back of the leg & S3 covers the back of the thigh .

CAUSES :

Siatica occurs when there is irritation to the sciatic nerve or the spinal nerves that form it. The cause of SCIATICA can be divided into two parts : 1. SPINAL CAUSES : related to spinal column eg. intervertebral disc herniation, caused by poor posture, exercise with incorrect form &/with heavy weight, traumas, & strong rotational movement. Inflammation or swelling in the disc compresses the nerves, due to degenerative bone disorders, trauma , inflammatory disease eg rheumatoid arthritis, any growth in spinal canal like tumors, cysts or abscesses can cause compression on spinal nerves. ; 2. NON-SPINAL CAUSES : occur outside the spinal region , cause compression / damage to sciatic nerve. Most common is muscle inflammation or muscle spasms in the PIRIFORMIS MUSCLE resulting in compress of sciatic nerve. More recent phenomenon is called WALLET SCIATICA, many people carry their wallet or other bulging objects in their back pockets , when they sit down it puts pressure on the GLUTEAL muscles thus compressing the sciatic nerve causing sciatica. Other causes may be pregnancy, trauma to leg, pelvic tumors which compress the sciatica nerve.

SYMPTOMS :

 Aching & sharp leg pain, it radiates in the or along the lower buttock & in the back and outer side of the thigh. Below the knee the pain follows dermatome distribution. This pain could begin suddenly or develop slowly. Sciatica pain is typically unilateral. Sometimes the pain can be accompanied by sensory & motor dysfunctions - numbness, motor weakness , reduction/loss of reflexes.

EXERCISES ( watch the DEMO video ) : 

1. COBRA pose  or Bhujangasana : This is basically a YOGA pose. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose anywhere from 5-8 seconds initially & as you progress hold the pose anywhere from 15-30 seconds, make sure your waist do not leave the floor during the stretch. Slowly you will find that the pain first goes away from below the knee, then back of thigh , then from buttocks & ultimately from the mid lower back. This exercise  or ASANA soothes sciatica and in addition has other multiple benefits like - strengthens the spine, stretches chest & lungs, shoulders, & abdomen, tones the buttocks, stimulates abdominal organs, helps relieve stress 7 fatigue, opens the heart & lungs, therapeutic for asthma.

2. Cobra Pose with leg side bend : In this variation bend the knee of the effected leg to that sideways & then do the Cobra Pose. 

3. Knee to Chest : Lie on the floor facing upwards , then pull the knee of the effected leg with both your hands towards your chest & hold this position for 10-15 seconds, then holding that position move  your leg below your knee towards the ceiling and hold for 5-10 seconds and feel the stretch and then bend your toe towards you & again hold for 5-10 seconds then relax the toe & repeat the process 5 to 8 reps. 

4. The  figure 4 exercise : place the effected leg with side fold on your opposite leg (non-effected) on knee area like the figure 4 , then pull the opposite leg (non-effected) with both your hands towards your chest getting a very good stretch on your effected leg, hold for 10 seconds & repeat once more. In the next level maintaining the figure 4 position grab the ankle of the effected leg with your one hand & push the knee of that same leg with your other hand towards your non-effected side without bending your upper body, only the lower body gets rotated, hold for 3-5 seconds and repeat 5-8 times.

5. Wall front tuck :  if you have problem initially to do cobra pose or the figure 4 exercise , then stand straight facing a wall about 12 inches away , place your both elbows on the wall in a way that your arms from elbow to palm are on the wall , then slowly try to move your belly button towards the wall without moving your feet, only go to your comfort level, you will get a very good stretch on your lumber spine. Hold the position for about 15 seconds and repeat this for 5-8 times.

6. Wall side tuck : This is more or less like the previous exercise , only difference is this is done side ways in front of the wall. Put your both feet together with the effected side about 12 inches away from the wall , then place the arm of your non-effected side on the wall in L pattern & place your upper body weight on the arm towards the wall. Your elbow, arm & shoulder to be flush to the wall , then slowly try to move the side of the waist and hip of non-effected side towards the wall. Hold for 15 seconds & repeat 5-8 times, as you progress you can increase the gap between the wall and your feet to get an enhanced stretch.

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 in the demo video .

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

For "SCIATICA - EXERCISES"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/w5B_6k3zjuc

HOW TO GET A PERFECT SLIM BODY AFTER 50 - HOME EXERCISES FOR WOMEN (No Equipment) - With Demo Video.

HOW TO GET A PERFECT SLIM BODY AFTER 50 - HOME EXERCISES FOR WOMEN (No Equipment).

It's every woman's dream to have beautiful legs, a flat stomach &  firm thighs , this workout routine will make it happen. Most women are so busy these days , but this routine only requires 20 minutes of your time, so it should be a piece of cake to fit it into your super busy day. If you do these exercises daily for at least 8 weeks, an amazing looking lower body will be your personal reward. The key to success is consistency. For a overall impact on your physique every routine has to be paired with good balanced diet.

Even though you don't really need to go to the GYM & you can totally do the routine in your pajamas, still get yourself a cool workout outfit , it will motivate you to exercise.

Challenge yourself with this full-body workout. Instead of lollygagging around in the morning , use that wasted time to get toned. Just 2 months later you will be happy for what you have been doing. Have to just wake up bit early in the morning , the morning freshness will charge you up.

This routine does not take much time, and the best part is that it involves the most important muscle groups without the need for any special equipment. If you keep at it every day , you will start seeing results within couple of months time. But if you are still looking for some extra motivation, here are a few of my tips & tricks when it comes to exercising at home. First and foremost, exercise in the morning. By the evening, most people are usually too tired after a long work to make an effort to work out or even just move around. Plus, if you do it in the morning , it will help wake you up & you will feel energized for the whole day. If you are new to the whole exercising thing (or it's been a while), start with fewer reps and slowly increase the intensity of your workout each new day. Keep building on your routine, and try to include some cardio , like jogging or brisk walking for 30-45 minutes in a day. My  suggestion is to go for brisk walk instead of jogging, once you cross 50. If you are doing this routine in the morning then walking should be in the evening.

HOW TO GET A PERFECT SLIM BODY AFTER 50 - HOME EXERCISES FOR WOMEN (No Equipment).

EXERCISES :

1) Squats : 3 sets x 12 reps per set. You can add reps as you build up strength or grab a dumbbell for weight if you have one, hold the dumbbell with both your hands close to your body.

This exercise targets every muscle in your legs, from your calves to your thighs. It also hits your glutes and lower back muscles.

2) Side Plank : 3 sets x 20 seconds each side / set.

Though this exercise may seem a bit hard at first , it is a super effective for training your abs, glutes, obliques & outer thigh muscles.

3) Plank with knee to elbow : 3 sets x 12 reps each leg / set.

It is for the ultimate core-sculpting exercise

4) V-Ups (basic): 3 sets x 12 reps / set.

This is a pretty tough exercise , but try to do 3 sets of 12 reps each with 20 seconds break between sets. Remember to breath deeply while doing this exercise because holding your breath will do you more harm than good. As you progress , try to stay in the V-position for a bit longer. Over time, V-ups strengthen 7 define your lower & upper abs, improves your balance and core stability, and train your lower back muscles.

5) Reverse Leg Raises : 3 sets x 15 reps per leg / set.

This exercise strengthens  & defines glutes, quads, abs & especially those hamstrings.

6) Donkey Kicks : 3 sets x 15 reps per leg / set.

This exercise targets the same muscle groups as reverse leg raises : glutes, hamstrings, thighs & lower back , as well as your core and arm muscles.

7) Hip Raises : 3 sets x 15 reps per set.

This will give you a stronger , more toned glutes, hamstring, abs & lower back muscles .

8) Wall Push-ups : 3 sets x 15 reps per set. You can build on those as you gain strength.

This will strengthen your arms ,shoulders & upper back muscles , this also firms your breasts.

Rest between sets = 20 seconds.

Rest between exercises = 30 seconds

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 in the demo video .

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

For "HOW TO GET A PERFECT SLIM BODY AFTER 50- HOME EXERCISE FOR  WOMEN"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/9qVbzpd_Lo0

FULL BODY 10 MINUTE DUMBBELL HOME EXERCISES FOR MEN ABOVE 50 - with demo video.

FULL BODY 10 MINUTE DUMBBELL HOME EXERCISES FOR MEN ABOVE 50.

Though this Full Body Exercise routine has been designed for men who are in their 50's or above, but can be done by younger men also. This is a 10 minute quickly home exercise routine which covers your full body. This  is a cool workout because you are trying to cram exercises for all muscles groups in your body into just 10 minutes. This will create an EPOCeffect (Excess Post Exercise Oxygen Consumption) or After-burn Effect. This means you will continue to burn calories even after you are done with the workout.

During this routine make sure not to rest between each exercises, you are going to rest at the end of each circuit only. Those of you who find this tough initially, can start with low reps & less number of circuits, & as you progress can increase the number of reps & circuits.

EXERCISES :

1. Bridge Press : 10 reps. Mainly for your chest , core area, glutes, lower back & hamstrings. When you get to the bottom, do not let your elbows touch the floor.

2. Bent Over Rows : 10 reps. Mainly for your Lats & Back.

3. Goblet Squat : 10 reps. For your thigh,hamstrings,calves, glutes, it is a compound exercise.

4. Standing Overhead Arnold Press : 10 reps. For total roundness of your Delt area.

5. Standing Arm Curls : 10 reps. For your Biceps.

6. Bend over Triceps Extension  : 10 reps. For your Triceps & Forearms .

After the 6th exercise  the 1st circuit is complete, you are going to rest for 60 seconds. Then repeat these same exercises for 2 more circuits.

You are not to fully rested before going into the next circuit as you should keep up the heart rate. So, make sure to rest only for 60 seconds between circuits. While in 60 seconds rest period do deep inhalation through your nose & exhalation through your mouth to increase the oxygen flow in your system, can also 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 in the demo video .

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

For "FULL BODY 10 MINUTE DUMBBELL HOME EXERCISE FOR  MEN"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/J5P5m-KQDho

CERVICAL SPONDYLOSIS - EXERCISES : DOs & DON'Ts. (with DEMO VIDEO).

CERVICAL SPONDYLOSIS  - EXERCISES : DOs & DON'Ts.

Most people I find are teaching on the internet the  stretches and exercises for cervical spondylosis which are as far as my knowledge goes, not correct. May be they are not aware of certain facts or are having a wrong notion about the related exercises.

This cervical problem is a serious issue & is going to be worse in days to come because of the technology in which we are engaged in - cell phone , laptops, computers to name a few. Now a days even young people are getting this problem due to chronic head posture. This CERVICAL SPONDYLOSIS is going to be a major epidemic in the days to come only because of technology. This Cervical Spondylosis is a generation from your poor posture. Every thing you do is basically looking downwards, unfortunately. The more you bring forward your ears from the centre of your body which is  the shoulder that is when the problem you are going to have. So, why wait for it to explode on you, it is our responsibility to educate ourselves, our children, friends and all loved ones that POOR POSTURE is the number ONE reason for CERVICAL SPONDYLOSIS. Actually most people are so beyond this simple knowledge that they don't care, they will surely care when they start having this problem. Here technology is not making us healthier , but more sick.  Just calculate the time you are spending viewing & texting on mobile, laptops & computers in a day from the time you leave your bed in morning till you go off to sleep at night , you will know how close or far you are from getting CERVICAL SPONDYLOSIS.

Myself had a severe attack of cervical spondylosis in the year 2006, it was to the extreme that  even if I lifted a filled water jug or a mug then  would all of a sudden felt dizzy and fall down hurting myself, could not straighten my back & neck for nearly 3 months & could not lift my hands more than 2 feet from my waist level. Sleeping on bed was impossible, would just sit on a chair for the whole night , this continued for a couple of months, there were doctors who suggested thermal massage , neck movement exercises & many other types of physiotherapy which made my condition worse. Seeing no improvement in my condition , my father who was an ex-bodybuilder & Body Building instructor in Indian Railways (Diesel Locomotive Works), suggested me to stop all that I was doing, he suggested me few very simple exercises to be done twice daily, believe me ..... these exercises did miracle, within 3 weeks of doing these exercises my pain suddenly got reduced, I could lift my hands up to my shoulder level, could walk somewhat straight and could sleep at night on my bed. After the 5th week myself got into my normal self with no pain on my shoulder, neck & arms. But initially when you get this attack you should have a round of physiotherapy from a well qualified & experienced physiotherapist to soften the muscles that have become hard.

In today's Blog myself is going to teach you those same exercises which my late father made me do & did wonders on me. I am not saying these are the best or only exercises for cervical spondylosis , but yes it definitely worked for me & also helped many who had the same problem & suggested them the same exercises. These exercises can be done throughout the year as preventive & as a relief during when in pain. Initially do these only to the level you are comfortable with , increase the extent once you slowly  progress. Those who are mostly engaged with computer, laptop, mobile or any desk jobs should at least do few (if not all) of the exercises mentioned below on a daily basis. All students must do this workout routine on a daily basis.

THE EXERCISES TO DO:

1) Wall Arm Crawl : 3 sets x 10 reps.

2) Full & Half  lateral Arm raise : 3 sets x 20 reps / set (Full 10 reps + Half 10 reps).

3) Arm Rotation : 3 sets x 10 clockwise + 10 anticlockwise / set.

4) Over head Arm Stretch : 3 sets x 30 seconds / set.

5) Over head Elbow Pull : 2 sets x 20 seconds / arm / set.

6) Front Elbow Stretch : 2 sets x 20 seconds / arm / set.

7) Chin tuck : 3 sets x 10 reps / set.

8) Isometric exercises : strengthening muscles without putting full range of motion, with 5 second per side contractions of muscles to make them stay strong (Left , Right , Front & Rear) 

9) Chair Pull Shoulder Stretch : 2 sets x 20 seconds / side / set.

10) Bend-over cross Arm stretch or trapz stretch : 2 sets x 20 seconds / set. 

THE EXERCISES NOT TO DO :

1) Head Rotation.

2) Head bending front & back (with or without hand resistance).

3) Head bending Left & Right (with or without hand resistance).

4) Any other exercise where you have to move your Ears away from the centre of your body that is shoulder.

5) Avoid any type of massage.

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 in the demo video .

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

For "CERVICAL SPONDYLOSIS"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/LnWqf4TnSCY

20 minute FULL UPPER BODY HOME WORKOUT FOR MEN (With Dumbbells only).

                                     

20 minute FULL UPPER BODY  HOME WORKOUT FOR MEN (With Dumbbells only).

In this blog you will learn about the  upper body home exercises for which you need a pair of dumbbells only . This  20 minute routine for Upper Body is for those men who are already in a regular workout schedule , but are not finding enough time to do the full Upper Body workout of 107-110 minutes (including 20 minutes of warm-up & cool down routine) on a regular basis due to their busy schedule.

I have selected  9 exercises with some modifications to enhance the intensity & give multiple muscle effectiveness & activation with a single exercise with twin movement , so that you save time. Those who are not in any kind of workout routine should not try this routine. Those who are in regular workout , when starting this routine should use light weights & lesser reps, as you progress the reps can be increased. By using medium or heavy weights at initial stage may cause serious injury to your body because of the level of difficulty in some of these exercises. 

Pre-workout warm-up & Post Workout cool down is must .

EXERCISES :

1) Arm Curl & Raise : 2 sets x 10 reps per set.

Here you have to hold a dumbbell in each of your hands , do first bicep curl then lift both your arms above shoulder, then again bring your both arms down & repeat . This exercise is for your biceps & upper deltoids .

2) Side Arm Swing : 2 sets x 10 reps / arm / set.

Here take hold a dumbbell in each of your hand , your upper arm should stick to your sides, bend your elbow to front and then alternately swing first your right lower arm towards outside right & then your left lower arm towards outside left & then repeat with the other hand. This is an excellent exercise for total forearm & outer bicep .

3) Bend-over Row with Front Arm Raise : 2 sets x 10 reps / set.

Here first you will do bend-over row (bend your body about 45 degrees) with dumbbells in both your hands & then being in that bent position raise both your arms in front with both your palms facing upwards. Excellent exercise for lats, back & front deltoids. It is advised to wear Gym Belt while performing this exercise & while doing this exercise never try to change the angel of your bend as it may cause serious back injury.

4) Push-ups with alternate Lat Pulls : 2 sets x 10 reps / set.

Here first place two dumbbells on the floor about your shoulder width apart , take push-up stance with your palms gripping the dumbbells , first do a push-up & then when your body comes up first pull your left arm backwards holding the dumbbell then again bring your hand to original position then again do a push-up and then similarly do with your right arm. This is an excellent exercise for your chest , Lats , arms, back , core , in fact it is a compound exercise. It is advised to wear Gym Belt while performing this exercise.

5) Arm Front Cross Raise : 2 sets x 10 reps / set.

This exercise is similar to the front arm raise , but the difference is that instead of bringing your arm in front , you have to take it across your chest , first right hand then left hand with dumbbells in each hand. this is for front deltoids & upper side chest. 

6) Over Head twin arm Triceps Raise : 2 sets x 10 reps / set.

This is a known triceps routine, where you hold a dumbbell with both your hands with a diamond grip over your head & move your arms up & down from elbow.

7) Over head Single Arm Raise with Knee Down : 2 sets x 10 reps / arm / set.

Here go down on floor with your right knee & your left knee to be up half bend , then with your right hand do arm over head raise holding a dumbbell , do this ten times & then shift to left hand with left knee on the floor & do 10 reps , thus you complete one set. this exercise is for your shoulders - upper deltoids.

8) Twin Arm Side & Front Raise : 2 sets x 10 reps /set.

This exercise is for your side & front deltoids, where in one combination movement you have to do first side arm raise & then front arm raise to complete one rep. It is advised to wear Gym Belt while performing this exercise.

9) Bend over Single Arm Lat Pull : 2 sets x 10 reps /arm / set.

This is the known single arm lat pull exercise , where once in a bend position first the right hand is pulled sideways towards back holding a dumbbell 10 times , then same is to be done with your left hand 10 times, making a set.

Rest  between Exercises = 30 secs.

Rest between Sets = 20 secs.

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 in the demo video .

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

For "20 minute Full Upper Body Home Workout for Men (With Dumbbells Only)"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/U99ZAVF_-ts

WANT TO HAVE ATTRACTIVE ABS ? WHAT YOU NEED TO EAT - For Men Over 50.

WANT  TO  HAVE  ATTRACTIVE  ABS  ?  WHAT  YOU  NEED  TO  EAT - For Men Over 50.

In this blog we will learn what all we need to eat to have  tight  & attractive Abs. First of all you should focus on eating quality food. Leave all processed foods, fast foods , alcohol, avoid all those unnecessary calories. Replace those things with nutrient dense whole foods. 

Eat at a caloric deficit. The last thing you want to do is eat really healthy thinking you are doing such a good job, but you eat more calories than you burn. On the days that you are working out with resistance training (with weights) , you should eat some complex carbs like  rice , potatoes, oatmeal, etc. There are a lot of good carbs sources to have on days you resistance train. Every meal of every day, you want to have a lean protein, essential fat, & fibrous carbs. Chicken breast, olive oil, coconut oil, fish, eggs & your green veggies are great examples of what you eat. Eat bunch of clean food through out the day,  like pick up hand full of nuts , eat a banana , all these are healthy foods. But do not eat caloric surplus, that is eating more food than your body is burning throughout the day, then you are not going to have those tight Abs as you are not going to lose fat. If your body is burning  2500 calories each day , then you should either eat less than 2500 calories in ad day or you burn more . If you want to eat 2500 calories then eat 2500 calories , but make sure to burn 300-500 calories , then you are creating a 300-500 calories deficit . If you want to create larger deficit then eat 2200 calories & burn 300 calories, resulting in 600 calorie deficit. This method also enhances your Testosterone level which is very important for building muscles. In every day meal have protein, every meal fibrous carbs & every meal essential fat. Only on the days of resistance training have complex carbs.

When you eat more calories than you burn then you still feed your muscles that is the key as well. Specially I have seen some men above 50 who say that they eat lot of crap , then they start eating one or two meal a day to lose fat , initially yes they do lose weight , but this weight  that they lose is not necessarily the fat it's what ketogenic diet is, it messes with your psychology , you become too excited seeing the scale showing your less weight by 5 - 8 kgs , but you do not realise that all of that you lose is not fat, you are losing bit of glycogen, water , little bit of muscles & little bit of fat. If you go on doing this week after week, after week then you are going to have a destroyed metabolism , which will be harder for you to lose anything at all, So, you have to make sure that you are eating to fuel your workouts,  to feed your muscles & eating right kind of food that wont add fat to your body.

Make sure you stay hydrated. Drink a lot of water. You get a lot more benefits from the nutrients you are putting in your body when you are filling it with water as well. Stick to this for the best results. It can be hard in the beginning to change the way you eat, but as you get in better habits  it can get easier.

If you find my this blog useful then please share this among all your loved ones & also do FOLLOW my page . Will also highly appreciate if you can give your comments & suggestions below.

4 SIMPLE EXERCISES FOR WOMEN TO TONE FULL BODY AT HOME - No Equipment - (With Demo Video).

4  SIMPLE  EXERCISES  FOR  WOMEN  TO  TONE  FULL  BODY  AT  HOME - No Equipment.

In today's Blog we will learn about Four very SIMPLE  & BASIC EXERCISES , 3 of these exercises are with two variations each for better results to shape your body at home, that too with no equipment. These exercises can be done by women in the age group 30 - 60 years. These exercises have been designed to reduce fat & tone up most of the vital muscles of the body that shapes your body.  This routine need to be done at least on 4 days of a week, if not daily. If doing 4 days in a week then it is advisable to do on every alternate days , with a rest day in between, like : Exercise on  Monday, Wednesday, Friday & Sunday. Then Again on next Tuesday, Thursday, Saturday & Monday. 

Beginners  & those above 50 years of age must start this routine very slowly with less number of  sets or reps per exercise , they should first buildup their strength, stamina & endurance then go for increased reps. No physical exercise acts as instant miracle on your body , you need to have patience , commitment & dedication for results to show up. Every exercise has to be paired with good balanced diet for a positive effect on your body.

FOUR EXERCISES :

1) Squats :

(a) Normal Squats : 2 sets x 10 reps / set.

(b) Isometric Squats : 2 sets x 9 reps /set.

If you want a perfect butt & nice tonned legs, squats can be the best workout. Squats are one of the best basic lower body exercises that target gluteus maximus which is the largest muscle in the lower body. It also tones up legs, hips, thighs, calves & even the core and gives a good shape. 

In  Isometric Squats , in each set  you do 3 normal squats , then 3 times hold your squat in midway for 10 seconds then come up & then again do 3 normal squats. This is an excellent method of squat to reduce fat from your thighs  & hips fast .

2) Planks : 

(a) Normal Plank : 3 sets x 30 secs / set.

(b) Knee to Elbow Plank : 3 sets x 10 reps / leg /set.

The plank is one of the best & effective exercises for a flat toned stomach because it works on all the muscles in your core area. It helps to develop strength in the core, shoulders, arms & glutes .

In Knee to Elbow Plank , with the plank position you are to bring your right knee towards your right elbow and back & then bring your left knee towards your left elbow and back & go on doing alternately.

3) Squat Jumps : 3 sets x 10 reps / set.

Squat jumps are ideal if you want well shaped thighs and legs. They build your leg muscle, burn more fat & tone your back side, abs & entire body. They also tone your calves, glutes, hamstrings, core and quadriceps.

4) Push-ups : 

(a) Wall Push-ups : 3 sets x 15 reps / set.

(b) Knee down Push-ups : 3 sets x 10 reps / set.

Push-up is great for your upper body shaping. It is a great muscle toning exercise for the arms, chest, triceps & the front of your shoulders. It strengthens your chest for a more firm & shaped breast, firm & tone your arms and stabilize abdominal muscles. Your legs and buttocks will also grow strong and leaner.

REST between sets = 20 seconds.

REST between exercises = 40 seconds.

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 in the demo video .

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

For "4 SIMPLE EXERCISES FOR WOMEN TO TONE FULL BODY AT HOME"  Demo Video - please click on the link provided below 👇:

https://youtu.be/Aypd-lycNfo

METHODS TO GET SMALLER WAIST - FOR MEN ABOVE 50.

As you age the area in your body that first starts accumulating fat and gets bigger is your waist. But due to very unhealthy eating habits & lack of exercise, even men in their 30's & 40's are getting bigger waist. 

In this blog will try to go in about the methods of how to get smaller waist . I will cover five methods of how to get a smaller waist. A smaller waist  will make your back look bigger just giving that 'V' shape.

The first method is carb-cycling. There are different ways to do this, but for good results you need to focus on one thing , on the days where you are not exercising or when you are doing light exercises, you want to eat a low amount of carbs. But, understand this , carb-cycling does not mean a low-carb diet. Those are totally different things. Carb-cycling is a great way to eat at a caloric deficit, if you are already cutting out some calories throughout the week.

The second method is you need to have more fibre in your diet. Most of you eat only about half of the daily amount that you are supposed to have, you are supposed to have about 30-40 grams of fibre in a day. Eating more fibre has multiple benefits, it reduces your cholesterol & blood sugar levels , it is good for your regular bowels, eating fibre also makes you feel more full , thus helping you to reduce your hunger craving and in turn will help you towards a small waist. 

The third method is all about the way you do your cardio. Instead of going for long steady-state cardio, you should the short duration high intensity cardio , this cardio increases your testosterone levels & it is much more time efficient. This short duration high intensity cardio will involve only 15-20 minutes. This cardio also creates the EPOC effect ( Excess Post exercise Oxygen Consumption ) or the after burn effect , it raises your metabolism long after you are done with your exercising, thus helping you burn more calories, which in turn will help with getting a smaller waist . You can refer to my below mentioned previous published 3 blogs titled :

 (1) Best Cardio Home Exercises For Men over 50.

(2) Full Body Fat Burning Home Exercises for Men over 50.

(3) Full Body Killer Home Workout for Men.

The fourth method is intermittent fasting . There are few different types of intermittent fasting, but the one I would suggest & try is the 24 hour fast to get a smaller waist . In this you need to go 24 hours without consuming any calories. It is very important to drink lots of water while you are fasting, to have 4-5 litres of water a day is very beneficial and will help speed up the process. I would suggest once a week , but for faster results may try for twice a week , but never do two days in a row. Also, when doing this fast, do not do on your workout days.

The fifth method is about proportion illusion. If you want to get a smaller looking waist then you need to focus on building your shoulders & your back , along with doing regular workout for your Tummy. You can refer to my below mentioned previous 3 blogs :

(1) Develop Shoulder Muscles at Home.

(2) How to Develop A Muscular & V Shape Back - At Home.

(3) Part 2 - How to Get a Flat Tummy with 6 Pack Abs after the Age of 50.

I am hopeful by utilising these methods you will be able to get a smaller waist.