Prayas session How to Maintain your Fitness in your Busy Life by Rizwan

Copyright © technoKrats
Tenet Systems Pvt. Ltd.
An ISO 9001:2008 Certified Company
Friday Work-out session – 4th March 2014
Presented By – MOHAMMAD RIJWAN

Copyright © technoKratsCopyright © technoKrats 2
Adding a fitness regimen to your
everyday routine is important, and not as
hard as you would think. You may feel like
you do not have the time or energy, but even
a real quick workout will help you feel
healthier

Fitness means being in good physical
condition or being healthy. Fitness means
having more energy and better sleep
patterns. A person who is fit is also able to
carry out tasks more easily.
?
Fitness may help prevent certain diseases such as
high blood pressure, diabetes, stroke, cancer, and heart
disease. If you already have one of these diseases, you
may be able to better control it if you are fit. To
be more fit you may need to make some changes in
your eating and exercise habits.

Physical exercise is any bodily activity that
enhances or maintains physical fitness and overall
health and wellness. It is performed for various
reasons, including strengthening muscles and the
cardiovascular system, weight loss or maintenance,
and merely enjoyment. Frequent and regular
physical exercise boosts the immune system and
helps prevent the "diseases of affluence" such as
heart disease, cardiovascular disease, Type 2
diabetes.
Fitness is defined as the quality of being suitable
to perform a particular task.
Modern definition of fitness describe either a person
or machine's ability to perform a specific function
or a holistic definition of human adaptability to
cope with various situations.

Aerobic exercise:
Aerobic exercise is any physical
activity that uses large muscle
groups and causes your body to
use more oxygen than it would
while resting. The goal of aerobic
exercise is to increase
cardiovascular endurance.
Examples of aerobic exercise
include cycling, swimming, brisk
walking, skipping rope, rowing,
hiking, playing tennis, continuous
training, and long slow distance
training.
Physical exercises are generally grouped into three types, depending
on the overall effect they have on the human body.
1. Aerobic exercise , 2. Anaerobic exercise , 3. Flexibility

Anaerobic exercise: Anaerobic
exercise is also called strength or Resistance
training and can firm, strengthen, and tone
your muscles, as well as improve bone
strength, Balance, and Coordination.
Examples of strength moves are pushups,
lunges, and bicep curls using dumbbells.
Anaerobic exercise also include weight
training, functional training, eccentric
training, Interval training increase short-
term muscle strength.

Flexibility: Flexibility exercises
stretch and lengthen your muscles.
Activities such as stretching help
to improve joint flexibility and
keep muscles limber. The goal is to
improve the range of motion which
can reduce the chance of injury.

Reduced risk of heart disease and stroke: Daily
physical activity can help prevent these leading
causes of death by strengthening your heart
muscle, raising your good cholesterol (and
lowering your bad cholesterol) and improving
your blood flow.
Improved blood pressure: Research has shown
that physical activity reduces the incidence of
high blood pressure by approximately 40 percent.
Healthier aging: A recent study found that
frequent physical activity reduces the likelihood
that an older person will become physically
disabled.
Less back pain: Workouts focusing on muscle
strength, endurance, flexibility and posture can
alleviate spinal pressure and improve how you
feel from day to day.

Stronger bones: High-impact workouts
prompt bones to add mass, or reduce the
loss of mass that occurs naturally as you
age.
Heightened immunity: Regular
workouts might help your body fight off
colds and the flu by increasing the
circulation of cells that ward off viruses
and bacteria and by improving your body’s
response to the influenza vaccine.
Boost brainpower :Those buff lab
rats might be smarter than we think.
Various studies on mice and men have
shown that cardiovascular exercise can
create new brain cells (aka neurogenesis)
and improve overall brain performance.

More energy: Exercise gives your muscles
increased strength and endurance to perform
everyday tasks such as chasing your kids or
carrying loaded grocery bags with ease.
Better sleep: Consistent physical activity can
also help you fall asleep faster and improve your
sleep quality. Just be sure to schedule a buffer
between your workout and bedtime since late-
night exercise might amp up your energy when
you’d rather be winding down.
Help control addiction
The brain releases dopamine, the “reward
chemical” in response to any form of pleasure,
be that exercise, sex, drugs, alcohol, or food.
Unfortunately, some people become addicted to
dopamine and dependent on the substances that
produce it, like drugs or alcohol (and more rarely,
food and sex). On the bright side, exercise can
help in addiction recovery.

Live longer:
Fitness training acts as an anti-aging
agent. Exercise combats the effects
of stress, poor eating habits, illness
and many serious health issues. In
particular, exercise acts as a
deterrent for heart disease, diabetes
and cancer. When you choose to
exercise, you are choosing to
prolong your life expectancy
Keep these health benefits in mind when
deciding whether or not to exercise.

What's healthy eating?
Healthy eating means consuming the right
quantities of foods from all food groups in order to
lead a healthy life. Diet is often referred to as some
dietary regimen for losing weight. However, diet
simply means what food we eat in the course of a
24-hour, one week, or one month, etc. period.
How do you define healthy eating?
The crucial part of healthy eating is a balanced diet.
A balanced diet - or a good diet - means consuming
from all the different good groups in the right
quantities. Nutritionists say there are five main food
groups - whole grains, fruit and
vegetables, protein, diary, and fat &
sugar.

According to the USDA (United States Dept. of
Agriculture)2, we should consume at least 3
ounces of whole grains per day. A whole grain,
unlike refined grains, still has the bran and the
germ attached. Whole grains are rich in fiber,
minerals and vitamins. When grains are refined
the bran and germ are removed.
Whole grain products include breads, pastas and
cereals - they need to be made with 100% whole
grain.
Whole grain foods and flours include 100%
whole wheat, brown rice, corn, buckwheat,
oatmeal (oats), spelt and wild rice.

Fruit and vegetables have a high vitamin, mineral
and fiber content - these nutrients are vital for
your body to function well.
Several studies have proven that a good intake of
fruit and vegetables may protect from developing
heart disease, diabetes type 2, and cancer.3
Most health departments throughout the world
recommend that we consume five portions of
fruit and vegetables each day. This could include
either fresh, frozen or canned, or dried fruit and
veggies.
A portion means either one large fruit, such as an
apple, mango, or a banana, or three heaped
tablespoons of vegetables. It could also include
one glass of 100% fruit or vegetable juice.

We need protein for the building and repairing
of tissue in our body. Protein-rich foods also
include essential minerals, such as iron,
magnesium, zinc, as well as B vitamins.
 meat
 poultry
 fish
 eggs
 beans
 Nuts
 soya (includes tofu)
Nutritionists advise that the fat in meat should
be trimmed and drained away after cooking.
The skin should be removed from poultry.
Vegans, who do not eat any foods from animal
sources, may get their protein from nuts, seeds,
soya, beans .

Legumes are plants in the pea family that produce
pods that slit open naturally along a seam (dehisce),
revealing a row of seeds.
The following are the most commonly eaten
legumes:
 soy
 peas
 peanuts
 Mesquite
 carob
 Alfafa
Researchers from the University of Toronto, Canada,
reported in Archives of Internal Medicine, October
2012 issue, that eating plenty of legumes helps
improve glycemic control in people with diabetes
type 2, as well as reducing the risk of developing
coronary heart disease.
SOY peas
peanuts Mesquite
carob alfafa

Although butter, cream and even
sometimes eggs are often classed
as dairy products, in nutrition they
are more frequently placed in the
protein (eggs) or fat & sugar
category. Dairy products are a
good source of calcium which is
important for healthy bones and
teeth.
Dairy products include milk,
yoghurts, cheese, and some soya
dairy products. Nutritionists say
we should aim for low fat dairy
products.

Add a salad
Switching butter to olive
oil

Being smart
about how you
exercise will
take you a long
way. It is
important to
have a healthy
body so get out
there and start
exercising today.

HEALTH
IS
WEALTH
Thank you for your attention!

Copyright © technoKrats
Thank you for your time!
technoKrats
43, N K Guin Lane, Serampore,
Hooghly – 712201, India.
Call: +919830158077 or
+1-850-745-0414
Web: http://technokrats.in
Tenet Systems Pvt. Ltd.
42, N K Guin Lane, Serampore,
Hooghly – 712201, India.
Call: +919830158077 or
+1-850-745-0414
Web: http://tenetsystems.net

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