What Do you mean by Fit ?

Before we start on the topic,let us look at some common sentences the word ‘fit’ is used in by the present generation. “Hey man, I am going to join the gym to get fit with 6-packs”. “I am going to wake up tomorrow morning and start getting fit by jogging around my apartments”(Well we usually know how the “getting up early in the morning” plans turn out)

Sleeping guyy
Pic Credits:http://thewifehatessports.com/

 

In this article, let’s talk about the fitness in sport regarding the three aspects i.e. Physical, mental, emotional. Modern definition of fitness describes either a person or machine’s ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. Well rounded fitness program will improve a person in all aspects of fitness, rather than one, such as only cardio/respiratory endurance or only weight training. Fitness doesn’t mean only the physical aspect but also the mental and emotional part.So at first lets take a look at Physical Fitness.

Physical Fitness:

One of the most common misconceptions about Physical fitness is that only if a person has 6 packs, 4packs or 8 packs he is considered as fit. Let’s take the game of Cricket for example. Not many Cricketers would be having any packs but they can still be seen running around the entire match without breaking a sweat. Physical fitness for a sportsperson will be to last the entire duration of their game without getting tired or injured halfway into the game. Hitting the gym is a good start for being fit but you will also need a good gym trainer who understands your sport which you might be playing as a hobby or at a serious level like for the country. Only if the gym trainer understands your sport and the level you play at will he be able to give appropriate exercises because exercises for national level player will be completely different from those which are given to people who play the sport as a hobby.

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Pic Credits:www.yelp.com

Physical fitness is known to keep away chronic age problems and also diseases like common cold and fever. Working out at the gym alone isn’t enough, eating healthy food and reducing the amount of junk food should also be done. There is no point in working out so hard to be fit only to ruin it by eating junk food, smoking and drinking alcohol .This is what we are going to see in the next topic: Mental Fitness.

Mental Fitness: 

Mental fitness means to have a fit and stable mind . As mentioned above the only way one can stop eating junk food, smoking and drinking Alcohol is if he/she has discipline. This discipline can be attained only when the mind is fit. Mental fitness once attained will help to keep diseases like Alzheimer’s disease and dementia at bay for most of your life. Following are some ways to be mentally fit:

  1. Activities that require you to use all your senses and break your routines.
  2. Activities that involve planning ahead, like chess, stimulate the frontal lobe area of the brain.
  3. Activities like ballroom dance and basketball, train short range spatial skills, used when one walks through a short limited space, like the interior of a house.
  4. Reading books, and writing
  5. Activities like learning a new language or painting require the coordinating of multiple regions of the brain.
gym brain
Pic Credits:4tololo

 

Mental Fitness in Sport would indicate to the strength of the mind while playing the game. If a player was to have a weak mindset then that can affect his career in the long term. Staying with cricket, Stuart broad is a good example of person with good mental strength. After being belted for 6 towering sixes in an over by Yuvraj Singh, Stuart broad with a weak mental strength would have quit the game due to the incident. Since he was mentally strong he made a comeback into the squad and soon turned into a world class bowler. This never give up attitude is a sign of a healthy mind. A person having a mentally weak mind will be more of a liability than an asset to the team regardless of the talent he/she possesses. The other part of being mentally strong is keeping your emotions in check which VOILA is the next topic.

Emotional Fitness:

In Sports, Emotional Fitness means to keep your emotions in check regardless of what happens. E.g. Zinedine Zidane’s head butt in the 2006 World Cup finals is a perfect example. His head butt on Marco Matterazi was the turning point in the match as Zidane was pulling all the right strings with France dominating the match before the dismissal. Zidane’s dismissal also resulted in change of order in penalty kick-takers. Marco was working up Zidane since the start of the match and soon that one moment of emotional weakness cost the game for Zidane’s team.

gym emotional
Pic Credits:Active-Coaching.PL

Being emotionally strong is a huge benefit in sport as it will be hugely discouraging for the opponents who are doing their best to work you up. This is the reason why people like Rahul Dravid, Sachin were never bothered with because the opponents knew there wasn’t going to be a reaction off the ball. Emotional fitness can only be attained by learning to be calm in dire situations. Obviously there are exceptions of people who perform well only when they vent out their emotions. The person needs to be in control of his emotions at all times during the game.

From the above we can see Fitness is of three types and all three are important. Every person needs to be fit in all three aspects of fitness. So tell us do you agree or disagree with us in the comments. Until next post check out our fitness items by clicking here http://goo.gl/gt1tqd or else check our soothing yoga products at  http://goo.gl/DAfKrv.

Cardio and Strength – The 21st Century Work-Out

                 How being fit helps your heart

Cardiovascular activity (cardio) includes the utilization of large muscles in a monotonous manner, activating muscle strands programmed for perseverance and using a heart rate in the range of 40 to 85 percent of your maximum heart rate. Think: jogging, running, swimming or biking.

How does cardio activity influence your heart?

At the point when performing cardio, blood stream is directed toward working muscles that are far from regions that aren’t doing much, (for example, your arms amid running, or the digestive tract). There is expanded blood stream, and blood volume coming back to the heart.

As the heart enrolls a bigger blood volume, after some time the left ventricle adjusts and grows. This bigger cavity can hold more blood, and launches more blood per beat, even when resting.

healthy heart

Over time, with chronic cardio training, our resting heart rate drops in light of the fact that every beat conveys a greater burst of blood, and less pulsates are required. This takes work off your heart and is the reason cardio activity is prescribed for heart health.

Be that as it may, cardio activity can likewise create stress. In the event that we get into over-exercising, we may hit a point where we are drowning in cortisol. This in the long run leads to immunity-suppression and fat increase around the stomach area and face.

Individuals who spend a critical piece of their day in anxiety or stress, who have poor digestion or other sources of physiological anxiety, ought not to promote their anxiety levels by over-exercising. Continuously think about your objectives, moderate your exercise accordingly, and work to decrease your anxiety levels.

How does strength training exercise affect your heart?

Strength training exercises works the heart in a totally distinctive manner. At any given minute, certain muscles are contracting and depending transcendently on sort two muscle strands, which are in charge of giving us a good looking body and making us more fit and strong.

As the muscles contract—say the arm muscles amid a bicep twist—they press and close the veins that course through them. This prompts expanded circulatory strain in whatever is left of the body and the heart has to fight against a stronger force to push blood out.

heart lifting weights animated

The heart adjusts to this by expanding the thickness of the left ventricle divider. This thickness got from ceaseless weight preparing is sound, while the thickness from incessant hypertension is definitely not.

What’s the distinction? The solid heart just needs to work under pressure for a few hours of strength training every week, while the heart with hypertension needs to work 24 hours a day, seven days a week. The second heart may get exhausted and deplete, though the solid heart gets to be more grounded with a lower resting heart rate.

Adhere to a keen, all around planned exercise program and give careful consideration to your eating routine. Practice good dieting and anxiety lessening strategies. Activity can actually lower pulse as far as possible when joined with anxiety decrease and a powerful dietary methodology.

Increase your metabolism and tone up faster now!  Don’t forget to be there for your Heart which has been always there for you. Check out our Heart Day special store http://goo.gl/m3eyti for all your fitness needs.

Let’s go cycling!

Planning to take up cycling for fun, fitness or transportation?

Want to know more about cycling before you begin? Well, this is the right place for you. We will make you aware of all the basic details of cycling, cycling accessories, places to buy them from

Cycling doesn’t only makes you fitter, more enthusiastic, happy but also takes you to places filled with adventure and beauty! If you are planning to cycle or to unleash your cycling enthusiasm, India is always a paradise for people like you. This place accommodates beautiful landscapes and mesmerizing climate.

CYCLING

Let’s start from the very basic!

HOW TO BUY A CYCLE?

One of the most confusing things can be simply figuring out what kind of cycle you should buy. But really, you can determine its answer by  thinking about the following:

  • Where are you planning to ride?
  • How much do you want to spend?
  • How tall are you?
  • Purpose of riding

The above stated factors help in making up the buying decisions. The place where you plan to ride will help in determining the type and style of cycle that you should purchase.

The other factors Purpose of riding, your height and the amount you want to spend are probably clear to you too, and they play very important parts in your decision

Equipment

Bike & helmet! Besides approved (utility) bikes, there are other bikes like chase bikes, dirt bikes etc. You can have a look at our collection of bikes. Also, you might need various other accessories at reasonable prices here. Now, we have made the first step of cycling easier for you. Yes you are right, this is your one stop solution of cycling needs.

Ideal distance for Cycling

Many factors go into authoritative a cycling cruise agreeable (or not!). It all depends on the rider’s acquaintance – how adequate he or she is with that area. Distance that are acceptable to affect the brand of adversity include: ambit covered, continuance of cycling day, acclimate distance (including temperature highs and lows), bulk of vehicular abutment and avenue conditions.

Medical concerns

Cycling alone calls for a top akin of exercise in the mountains, or on abnormally boxy trails area the arena is uneven. Hill trails need stamina, strength in the leg muscles and the lungs – those adversity from asthma or breath problems are advised not to go pedaling in the mountains. The benefits, however, far outweigh the drawbacks. Cycling is one of the easiest, and as well as very convenient way  of exercising; a few hours on the saddle helps body backbone and stamina, while as well convalescent cardiovascular fitness. Above all, a ride on a bike aids abundantly in abbreviation stress.

Environmental concerns

Among so many advantages of riding a bike, the foremost is that it is a bionetwork-friendly means of getting from one place to another. Cycling is non-polluting, both in terms of air and noise pollution. Also, does not release any greenhouse gases, thus helping reduce the carbon footprint of the riders. So get on your bike, and do your bit for Mother Earth – there’s no cleaner ride on Earth than one on the green (literally!) cycle!

With so many pros of Cycling, we don’t really think why anyone should not bike. Also, there is never too late, especially when you can be a hero and get awesome Hero Cycles which are about to be launched on our website www.sports365.in in June first week. You might get a chance to get a lot of surprises( Even a free Cycle!) with your purchases. Stay tuned! Let’s go cycling!

Workout you can do at home!

We can jump, lift, dance, run, walk, carry kids, carry groceries — and the list goes on. However, as to finish these feats safely, we need to learn to move a lot and work more effectively.

When it comes to useful fitness, you don’t want any fancy equipment, a gym membership or plenty of cash, just motivation which may push you towards your goal and keep you going.

Following are a combination of cardio, strengthening, and toning exercises guaranteed to break a sweat and obtain that fitter body despite wherever you are.

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Exercise 1: Squats

Stand tall as much as you can with your feet spread slightly wider than your shoulder-width. Hold your arms straight in front of your body at the shoulder level, so that your arms are parallel to the floor. Keep your torso as upright as you can for the entire movement, with the lower back slightly arched. Brace your abs and lower your body as far as you can by pushing your hips backwards and bending your knees. Pause for a second and then push yourself back to the starting position. That’s one repetition.

Do twenty repetitions of squats.

Exercise 2: Inclined Push-up

Assume a push-up position, however your hands ought to be placed on a raised surface—such as a box or one in every of the steps of your stairs. Your body ought to be in a very line from your ankles to go. Keeping your body wholly rigid, lower your body till your higher arms dip below your elbows. Pause for a second, and so push yourself back to the beginning position as quickly as doable.

Do twelve to fifteen repetitions.

Exercise 3: Hip Raise

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. That’s the starting position [A]. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position [B].

Do ten repetitions

Exercise 4: Side Plank

Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
Modified Side Plank

If the side plank is too difficult, hold for five seconds, rest for five seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.

If that’s still too hard, bend your knees 90 degrees and allow your lower legs to rest on the floor as you do the exercise. (Your body will now form a straight line from your knees to your shoulders.)

Exercise 5: Floor Y-T-I Raises

This is a three-exercise combination move. You’ll simply perform 8 to 12 repetitions of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed immediately by 8 to 12 reps of the Floor I raise.

Floor Y Raise
Lie with your face on the floor with your arms resting on the floor, completely straight & at a 30-degree angle to your body, so they form a “Y”.  Your palms should be facing each other, so that the thumb side of your hand points up.

Floor T Raise

Perform this like the Y raise, only move your arms so that they’re out to your sides—perpendicular to your body with the thumb side of your hand pointing up-and raise them as high as you comfortably can.

Floor I Raise

This time, move your arms so that your body forms a straight line from your feet to your fingertips. Your palms should be facing each other, with the thumb side of your hand pointing up. Raise your arms as high as you comfortably can.

Sports365.in is India’s best online sports and fitness store is guided by the vision of promoting health and fitness in India in the most affordable way. Check out wide range of fitness gear at good prices in our fitness store.

How to choose a Cycle that suits you?

Cycling in India has suddenly become quite popular, and has been chosen by many not only as a leisure activity but also to keep fit. Apart from cycling regularly to work, mountain biking is also widely practiced. There are a number of organizations that conduct cycling tours to picturesque hill stations and other cycling friendly locations. It is widely acknowledged that cycling is one of the best ways to achieve good health.

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Have you planned to buy a cycle or upgrade the old one but felt confused about its size?

Here is a bit of info that will help you choose the best cycle for you and make your cycling experience more relishing.

YOU AND YOUR BIKE: A FIT SIZE FOR YOU ON ROAD BIKE

Determining Your Road Bike Frame Size
Height Your Inseam Length Bike Frame Size
4’10” – 5’1″ 25.5″ – 27″ 46 – 48 cm
5’0″ – 5’3″ 26.5″ – 28″ 48 – 50 cm
5’2″ – 5’5″ 27.5″ – 29″ 50 – 52 cm
5’4″ – 5’7″ 28.5″ – 30″ 52 – 54 cm
5’6″ – 5’9″ 29.5″ – 31″ 54 – 56 cm
5’8″ – 5’11” 30.5″ – 32″ 56 – 58 cm
5’10” – 6’1″ 31.5″ – 33″ 58 – 60 cm
6’0″ – 6’3″ 32.5″ – 34″ 60 – 62 cm
6’2″ – 6’5″ 34.5″ – 36″ 62 – 64 cm

 

YOU AND YOUR BIKE: A FIT SIZE FOR YOU ON MOUNTAIN BIKE

Mountain Bikes – Finding the Right Size
Height Your Inseam Length Bike Frame Size
4’11” – 5’3″ 25″ – 27″ 13 – 15 inches
5’2″ – 5’5″ 27″ – 29″ 15 to 17 inches
5’3″ – 5’7″ 29″ – 31″ 17 to 19 inches
5’11” – 6’2″ 31″ – 33″ 19 to 21 inches
6’2″ – 6’4″ 33″ – 35″ 21 to 23 inches
6’4″ and up 35″ and up 23 inches and up

 

YOU AND YOUR BIKE: A FIT SIZE FOR YOU ON HYBRID BIKE

Hybrid Bikes – Finding the Right Size
Height Your Inseam Length Bike Frame Size
4’11” – 5’3″ 25″ – 27″ 13 – 15 inches
5’3″ – 5’7″ 27″ – 29″ 15 to 17 inches
5’7″ – 5’11” 29″ – 31″ 17 to 19 inches
5’11” – 6’2″ 31″ – 33″ 19 to 21 inches
6’2″ – 6’4″ 33″ – 35″ 21 to 23 inches
6’4″ and up 35″ and up 23 inches and up

Sports 365 has an extensive range of road and mountain cycles that you can choose from. Cycles are available for kids and adults. You can check it out from here.