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Posted by Ranil Harshana on Jan 24, 2017 in Exercising, Fitness, High Intensity, Injury prevention, Nutrition, Performance | 0 comments

OXIDATIVE STRESS( NO PROGRESS, SICK, INJURED, NOT MOTIVATED)

As the athletic world trying to get the best advantage to increase their personal best and win medals, world records the general population is trying to engage High intensity exercises or over exercising due to peer pressure or social media hype to get results faster. Either way both segments are looking to improve their Performance either in sports or health/aesthetics Increment of performance done by periodizing your training program which includes gradual progression and regression for exercise type, intensity, rest, nutrition and recovery if anyone does not adhere to this it will hinder their performance, increase the chances of injury physiological and /or psychological by having high oxidative stress only way to combat oxidative stress is to step in to the battle field with Antioxidants. What is oxidative stress? Can be defined as imbalance between the systemic Reactive oxygen species (ROS) are chemically reactive chemicals ( atoms, molecules, molecular fragments, ions) containing oxygen.ROS are formed as a natural byproduct of the normal metabolism of O2 and having important roles in keeping your body natural...

Posted by Ranil Harshana on Sep 21, 2016 in Endurance, Exercising, Fitness, High Intensity, Nutrition, Performance, Speed, Strength | 2 comments

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

Whether or not High Intensity Training (H.I.T.) is safe to practice is one of the most frequently asked questions I hear universally from clients,athletes, coaches & trainers Confusion begins with incorporating H.I.T. into their exercise routines with the common questions What to do 2. When to do 3. How often 4. When to rest 5. Is it safe ? Popularity of H.I.T. is largely due to a result of the increased publicity and hype is A by product of social media , marketing and many so called instructors trying to incorporate without the proper science by hiding behind the catchphrase “Quick” results, enabling you to simply obtain your ideal body quickly and cheaply far from the reality . However, done correctly AND with...

Posted by Ranil Harshana on Dec 15, 2013 in Exercising | 4 comments

Specific Adaptation to Imposed Demands (S.A.I.D.)

Do you train extensively and eat healthy, but are you still not getting the results you want? I have a solution for you, – Specific Adaptation to Imposed Demands (S.A.I.D.). In otherwords, you may be doing too much (yes, you can exercise too much!) or too little physical activity, or eating (not only too much or too little food), but the wrong kinds of food at the least effective time of day. All of this activity (or lack thereof) will only cause you to “spin your wheels” and both extreme exercising and eating (either too much or too little) are both highly counterproductive to helping you achieve your health fitness and performance goals. So, now you ask, what is S.A.I.D? We use this concept heavily in the field of strength and conditioning when training athletes or figure athletes and can be defined by how your mind and body adapts to physical training/exercise, eating and rest and recovery. To better understand S.A.I.D., it is helpful breaking down its components by...

Posted by Ranil Harshana on Dec 12, 2012 in Exercising, Fitness | 0 comments

“No Pain, No Gain” ?

The manner of training your child with the mind-set of “NO PAIN, NO GAIN”, just makes no sense for your child and will do far more damage than good! Since the 1990’s, western countries are deviating from what has become a common refrain to encourage people to endure tough and painful work-outs in order to achieve the best results, but this is just not true! In fact, one should consider the more positive benefit to one’s body by learning to trainer smarter, and not necessarily harder, and more importantly, with less painful results. Sadly, in many developing countries, trained professionals still adhere to this common practice of training harder, but not smarter, and thus in the process injure many young athletes psychologically and physiologically. Please read on to learn more why this previously revered manner of physical training is not the best way forward for your child’s athletic future. Is Your Child Safe? In Sri Lanka many of athlete students participating in sports in school are approximately 9 – 18 years old. After completing their...

Posted by Ranil Harshana on Dec 12, 2012 in Exercising, Fitness | 0 comments

Are You Flexible?

What is flexibility? Essentially, flexibility is the ability to perform pain-free movement around the joints with the help of muscles, tendons, ligaments, skin, together with the joints. What is stretching? The appropriate definition would be: a type of movement or exercise done to achieve increased flexibility for general well-being, sports-specific reasons or rehabilitation purpose. While being flexible is highly beneficial in general fitness, being hyper-flexible can cause you physical damage. Therefore, it is essential to incorporate a safe stretching routine with proper stretching techniques. Finally, prior to begin any flexibility program, it is wise to have a flexibility assessment done by a trained professional. The major benefits to any flexibility program and subsequent results will include: 1. Increased movement around a joint 2. Injury prevention and treatment 3. Increased co-ordination 4. Improved circulation 5. Decreased soreness due to other activity Types of stretches are either 1) static (slow / without movement, sustained) or 2) passive (static with the assistance of another person). Even though this article focuses primarily on static stretching which is safe and effective for the...

Posted by Ranil Harshana on Dec 12, 2012 in Exercising | 0 comments

Benefits of Aerobics

Most of us aspire to have a lean, well toned body. However, before setting out to achieve this goal, you need to focus on your cardiovascular and respiratory function, commonly referred to CV or aerobic exercise, by developing a rudimentary fitness base and after that you can progress in to body toning and sports specific activity. Aerobics can be defined as a physical activity that uses and supplies oxygen + fat, utilizing it for energy production in a specific time frame! Out of many energy production systems in the human body, Aerobics falls under the endurance system or aerobic glycolysis. For many, “aerobics” means attending an aerobic class in order to get an effective workout. However, there are many other alternative forms of effective aerobic exercises such as: Cycling (indoor or outdoor) Walking Swimming Dancing (especially Latin American) Rowing Shopping Walking your pet Playing a sport with your kids After a period of participation some might feel stagnated with their current exercises. At this point, an option might be to join a group class, which might also...