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

“No Pain, No Gain” ?

“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...

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Posted by on Dec 12, 2012 in Fitness | 19 comments

Fitness Components

Fitness Components

6 Components of Good Fitness A good fitness program should include the following components of physical activity; rest; and nutrition: Cardio Vascular & Respiratory (heart, lung and circulatory benefits) Strength Training (musculoskeletal) Flexibility (e.g. increasing range of motion etc.) Functional Training (movement specific) Rest (mental and physical) Nutrition (well-balanced) However, the majority of most people only focuses on one of the above components, and overlooks the other vital benefits that are instrumental to making the difference between an effective fitness program and an unsuccessful one. If you can make a commitment to yourself to modify  your daily diet and approach towards your long term fitness, you are well on your way to making a significant difference in your life to reduce stress, gain more energy, and enjoy long term health benefits.  In addition, you can further ensure your long-term success if you not only practice “clean eating” and a balance of a variety of regular physical activity (e.g. CV, strength training, sports conditioning, etc.), but also if you do...

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

Are You Flexible?

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...

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

Fitness Facts

Fitness Facts

Eating small meals every 2-3 hours will increase your metabolism and reduce fat storage. Make sure that these are healthy meals containing balanced amounts of protein, carbohydrates and fat. During your workouts do exercises that incorporate compound movements rather than simple ones. This will not only help in burning more calories, but will also tone more muscle at once! Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! The secret is out! Sugar is just as fattening of a substance than fat itself, when eaten in excess. Pump some iron! Did you know that 1 lb of muscle burns 30-50 calories per day, while 1 lb of fat only burns about 9 calories per day? The more muscle your body contains the more calories you burn each day. Make a habit of weighting and measuring yourself monthly and tracking your gains and losses. This will prevent gradual weight gain from creeping up...

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