Sohum Sutras

Working in a fitness centre is a good way to learn a couple of geography lessons. If a chaste (chest) muscle is being worked out, it is a Maharashtrian who is working out: A cheztt Maazul would make him Tamil:a good Warrkout would mean that he is a Keralite: and c hest moosekul means he's from Delhi or beyond. The North-East has its own version: the chess-mas-sa . I was once training an American and said " abdomen " in my Hinglish. He had to ask me thrice before he got what I was saying and then laughed and corrected me that it is ab-dmen . Not that I was making any specific and deliberate O sound as in go but where you emphasized the word, also mattered. I have even heard a Kanedda (Canada) based Indian aunty saying, " Beta aaj baar naa jaana. Oothe Windan blondian ne ". ( Son don't go outside. Winds are blowing). And " Open the window, let the wind (air) come in ". and " The teacher is revolving in the corridor ". and " I...

Symptoms of Peptic Ulcer The symptoms of peptic ulcer are: Pain or burning sensation in the stomach, especially at night or between meals This pain may go away (or in some people, worsen) when eating. Heartburn or pain in the chest or upper abdomen, especially at night Nausea Vomiting The vomit may look like mucous, blood or coffee grounds (where the blood is mixed with stomach acid and becomes coagulated or clotted). Blood in the stool Black-colored, tar-like or dark-reddish stool Peptic Ulcer Diagnosis Your doctor would do the following tests to diagnose peptic ulcer: Physical exam Tenderness as the doctor pushes into the stomach with his fingers, or immediately after he lifts his fingers. Endoscopy A flexible tube with camera attached to it is inserted into the stomach to visualize the whitish lesions of peptic ulcer. Usually a biopsy (or tissue sampling) is performed during an endoscopic procedure, especially if the ulcer is located in the stomach as les...

When Fitnesolution, certifies its trainer, very major emphasis is also laid on the trainer's code of conduct. The do's and don'ts are well established. This is what they are taught. Ethical Foundations I. The Trainer-Client relationship: The welfare of the client is central to all considerations in the trainer-client relationship. Included in this relationship is the obligation of the trainer to respect the rights of clients, colleagues, and other health professionals. II. Trainer conduct and practice: The personal trainer should deal honestly with clients and colleagues. This includes not misrepresenting himself or herself through any form of communication in an untruthful, misleading, or deceptive manner. III. Avoiding conflicts of interest: Potential conflicts of interest are inherent in the practice of the personal trainer. Personal trainers are expected to recognize such situations and deal with them in accordance with the best interests of the client. IV. Professional...

When I did my first course from Reebok , we were a batch of about 15 people. We were told the importance of footwear. It was drilled in us that an aerobic shoe has to have good cushioning both in the heels and forefoot, ankle support ( because aerobics is lot of lateral move also not just forward move as in running), arch support, breathable (to absorb sweat), and bla bla bla. They even taught us what all goes inside making a good shoe and the terminology was drilled in us as fitness trainers. Every year, the batch of aspiring fitness trainers were taught this and a question on importance of shoe would be mandatory in the test. We would mug up all the points. They recommended, "different shoe for different activity." Now, as I certified as a trainer and came in the industry to work, I was fresh burst of energy, ready to flaunt my newly acquired knowledge. Fortunately, I quickly got my first, very prestigious personal training. Nervous yet excited, I met my first clients...

All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. As a general rule, you should wear lighter clothes than temperatures might indicate. Exercise generates great amounts of body heat. Light-colored clothing that reflects the sun's rays is cooler in the summer, and dark clothes are warmer in winter. When the weather is very cold, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it's easy to shed one of them if you become too warm. In cold weather, and in hot, sunny weather, it's a good idea to wear something on your head. Wool watch or ski caps are recommended for winter wear, and some form of tennis or sailor's hat that provides shade and can be soaked in water is good for summer. Never wear rubberized or plastic clothing. Such garments interfere with the evaporation of perspiration and can cause body t...

Here are the facts about 10 unfounded fears, negative notions, and false hopes about working out. Myth # 1: While light exercise does yield some benefits, it's not nearly as beneficial as strenuous exercise. Truth : Strenuous workouts do improve aerobic capacity far more than light or moderate workouts do. While that may improve athletic performance, it does not necessarily translate into a great health advantage. The death rates from coronary heart disease, cancer, and all causes combined are much lower in moderate exercisers than in non exercisers; but they're only a little lower in heavy exercisers than in moderate exercisers. The same holds true for the risk of developing type II diabetes, by far the most common kind. In addition, non strenuous exercise seems to reduce stress, anxiety, and blood pressure as effectively as strenuous exercise does. And moderate exercise like walking can do just as much to control weight as vigorous exercise like jogging, since the number of c...

Bioelectrical Impedance Analysis or BIA is considered one of the most exact and accessible methods of screening body fat. In conventional BIA, a person is weighed, then weight, height, age and gender are entered in a computer. While the person is lying down, electrodes are attached to various parts of the body and a small electric current is discharged that measures the impedance or resistance to muscle and fat. The more muscle, the lower the value as the electricity passes easily through lean mass. A formula in the computer converts all of the data to indicate what percentage of the body is fat.

• Regulates appetite : Although some people mistakenly think that exercise increases appetite to the point that extra food eaten will negate the number of calories burned, this is not the case. Exercise actually regulates your appetite helping you eat fewer calories. • Increases metabolism : Also untrue is the belief that exercise is not worth the effort because of the relatively small number of calories used. For example, walking burns about five calories a minute. Since there are 3,500 calories in a pound of fat, it would seem that you would have to walk 11 1/2 hours to lose a pound. The truth is that even moderate exercise creates an 8-fold increase in your metabolic rate (calorie burning) for hours after the exercise. This residual effect, not the exercise itself, is its greatest benefit of exercise for burning calories. • Maintains Muscle : The movement involved with exercise requires you to use your muscles, which causes the necessary physiological changes for muscle to maintain ...

The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions. Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job. Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time. You should not exercise strenuously during extreme hot, humid weather, or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an overtaxing double load.

The keys to selecting the right kinds of exercises for developing and maintaining each of the basic components of fitness are found in these principles: Specificity - pick the right kind of activities to affect each component. Strength training results in specific strength changes. Also, train for the specific activity you're interested in. For example, optimal swimming performance is best achieved when the muscles involved in swimming are trained for the movements required. It does not necessarily follow that a good runner is a good swimmer. Overload - work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement. Regularity - you can't hoard physical fitness. At least three balanced workouts a week are necessary to maintain a desirable level of fitness. Progression - increase the intensity, frequency and/or duration of activity over periods of time in order to improve. Some activities can be used to...

Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: "The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being." Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. As you undertake your fitness program, it's important to remember that fitness is an individual quality that varies from person to person. It is influen...

A great way is to follow a system call the Food Guide Pyramid . The Pyramid is a research-based food guidance system which goes beyond the "basic four groups" to help you put the Dietary Guidelines into action. The Pyramid and accompanying information will help you choose what and how many foods to eat from each food group to get the nutrients you need without getting too many calories - or too much fat, saturated fat, cholesterol, sugar, or sodium. Your Food Guide Pyramid Your Food Guide Pyramid provides a framework of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you from food that are readily available in your supermarket. The Pyramid calls for eating a variety of foods to get the energy, protein, vitamins, minerals, and fiber you need. Your body needs more than 50 different nutrients for good health. Variety also prevents your diet from becoming boring. The way to assure variety - an...

Your eating and exercise habits determine whether you lose (or gain) body fat. They determine how many calories you take in and how many you use up. To lose body fat, you need to control the number of calories you eat from a balanced diet and increase the amount of calories you burn through exercise. Research shows overwhelmingly that combining the proper diet with exercise is much more effective for losing body fat than dieting alone. Even the most nutritious low calorie diet without exercise will cause some of your losses to be from muscle. A pound of muscle has only 600 calories - or about 1/6 the calories in a pound of fat - and, therefore, can be lost much quicker than fat. Since a pound of fat has 3,500 calories, you should expect to lose no more than 1/2 to 1 percent body fat per month or 1-2 pounds of fat per week. If you lose any more than that, you're losing muscle too. You simply can't rush fat loss. You don't gain fat overnight, and you don't lose it that wa...

The paradox of our time in history is that we have taller buildings but shorter tempers, wider freeways, but narrower viewpoints. We spend more, but have less; we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness. We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom. We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often. We've learned how to make a living, but not a life. We've added years to life not life to years. We've been all the way to the moon and back, but have trouble crossing the street to meet a new neighbour. We conquered outer space but not inner space. We've done lar...

My morning starts with a good protein shake. On everyday basis, invariably my mom also asks me the importance of protein shake. She thinks it is some magical remedy the secret of which I am not telling her. This post is dedicated to her. Protein is formed from building blocks called amino acids. There twenty-two different kinds, of amino acids which can combine to form billions of varieties of proteins. The human body can make thirteen of these protein building blocks, while the other nine must be supplied by the diet. Plant foods provide the same amino acids that animal foods do. The protein that comes from eating a steak is exactly the same quality as the protein that comes from a meal of rice and beans. But when you eat a steak, you're also consuming excessive fat and cholesterol. Unlike animal products, no single plant source contains all of the essential amino acids, but amino acid requirements can be met by eating a variety of foods. A meal of rice and beans provides a compl...

So far we have been talking about loosing weight, getting thinner, toning up, shaping up. But there are quite a few of my readers who have been questioning me as to how to gain weight. Weight gain is something that isn't easy to do and you probably know this already. An ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet. So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are: 1) Count how many calories you eat in a normal day. Don't change anything, just ...

Your New born's Nursery should be bright, well lit and airy. Put up beautiful, light curtains. Display some greeting cards from his/her dear ones Make sure your New born is comfortable and warm when he sleeps Choose a safe crib. It should comfortable, sturdy and safe. See the color and size. Get few toys for your new born baby Make sure the baby gets undisturbed and peaceful sleep. Keep a baby monitor too. Putting toys in a hammock is another good idea Add few more decorations on the side table Hang some coordinated pictures on the wall. Make the room very neat and clutter free. Hang a cute mobile on baby's crib Stuff toys are always child's favorite The baby's closet should be very neat Choose baby's stroller See if your crib comes with inbuilt diaper changing station or else get one seperately Your little angel will surely be very happy in his/her nursery.

The best way to prevent diaper rash is by keeping your baby's skin as dry and clean as possible and changing diapers often so that feces and urine won't irritate the skin. The plastic that prevents diapers from leaking also prevents air circulation, thus creating a warm, moist environment where rashes and fungi can thrive. To prevent diaper rash: +change your baby's soiled or wet diapers as soon as possible +occasionally soak your baby's bottom between diaper changes with warm water +allow your baby's skin to dry completely before you put on another diaper +If you use cloth diapers, rinse them several times after washing to remove any traces of soap or detergent that can irritate your baby's skin. Avoid using fabric softeners — even these can irritate the skin. + allowing your baby to go without diapers for several hours each day to give irritated skin a chance to dry and "breathe." This is easiest if you place your baby in a crib with water...

Relaxes Infant Loving touch lessens tension, fussiness and irritability. Digestion is improved. This can provide relief of gas and colic. Massage is also a wonderful way to lessen stress of parent and baby. Enhances Bonding Touch conveys nurturing and love, the essential ingredients for emotional and physical growth and bonding. Aids Growth and Development Studies have shown increased weight gain, and immune function. These things in turn are needed for brain and muscle development. Promotes Communication Parents become more aware of baby's nonverbal cues. One-on-one communication instills a message of love and security. Improves Baby's Sleep As your infant learns to relax and release stress, he sleeps sounder and longer.

Burping Young babies naturally fuss and get cranky when they swallow air during feedings. Although this occurs in both breastfed and bottle-fed infants, it's seen more often with the bottle. If the baby does not burp, he/she becomes cranky and continues crying. This continued fussing will cause her to swallow even more air, which will only increase her discomfort and may make her spit up. A much better strategy is to burp her frequently, even if she shows no discomfort. The pause and the change of position alone will slow her gulping and reduce the amount of air she takes in. If she's nursing, burp her when she switches breasts. How to Burp a Baby Here are a few tried-and-true techniques. After a little experimentation you'll find which ones work best for your child. Hold the baby upright with her head on your shoulder, supporting her head and back while you gently pat her back with your other hand. Sit the baby on your lap, supporting her chest and head with ...

My next few posts may be about infants. Whatever I am learning, I will be sharing with my readers. So this post is about how to bathe an infant. I remember when I first handled my new born baby, I was so nervous. I felt that the baby is so tiny. I was nervous of anything going wrong, of soap going in his eyes. But now after years, I watched a nurse handling my new born nephew so deftly. I must say I was impressed. Her hands were very gentle yet had firm grip. The first bath given to my nephew was in the room in an ordinary sink. Few pointers need to be kept in mind. A new-born child should be bathed only in warm water, in a warm room. The best test of its not being too cool, is, the infant being rosy and merry after the bath. A child should like its bath, if it is rightly managed; never startling it with a sudden plunge. A mother had better bathe her own baby, if she is well and strong enough to do so. Start with the head first. Use a gentle baby shampoo. Take a dollop of it in hand a...

I am a mother of two teenage handsome boys. But recently I became aunt of a this little angel. The reasoning mind in me, which seeks an answer to everything, wanted to find out why babies cry and list them for my readers as well. A certain amount of crying is normal in all infants, since it is their only means of verbal communication. Babies’ crying may indicate that they are hungry, lonely, warm, cold, uncomfortable or in need of a diaper change. Many babies go through periods of crying for no apparent reason, as they simply get used to the new world.  Following 5 S's to calm the crying baby. Swaddlin g - Tight swaddling provides the continuous touching and support the fetus experienced while still in Mom's womb. It makes your baby look like a burrito. Side/stomach position - You place your baby, while holding her, either on her left side to assist in digestion, or on her stomach to provide reassuring support. Once your baby is happily asleep, you can safely put he...