Good ways of Easing Muscular Pain - Ajit Patel Wemet

Suffering from muscular pain is a very common ailment for most people due to the general, “wear and tear” that the body experiences in modern life. Fortunately, there are many types of equipment currently available that you can use at home to relieve it.

Firstly, massage chairs can serve as a highly effective means of soothing aching muscles and have settings that can target the areas of the body suffering from strain. The use of massage chairs can also help to reduce stress to the neck and shoulders, enabling the muscles to relax and prevent headaches. It can be well-worth using these after a long day sitting at a desk and they can also be used to help ease pain in your back and legs. Applying heat to painful areas can be a highly effective means of easing soreness and can be achieved with the use of rolling massagers that can help reduce tension when applied to affected regions of the body. Finally, water therapy is often used by many to de-stress and relax. This can be done very simply, by soaking in a warm tub with bath salts, essential oils and aromatic candles.

The effects of muscle-pain can also be reduced by making changes to your life-style. For instance, at the end of the day, it’s very tempting to collapse onto your couch and switch on the television or sit back for a night of gaming.  It might be worth from time-to-time giving your senses a break and doing something else like meditating, reading or listening to music. Similarly try and impose some, “me and quiet time” into your schedule, by turning off your mobile and staying away from emails. This only has to be done for a while to help your mind clear in order to stimulate the de-stressing process that can relieve body tension and subsequent muscle-aches. Sometimes, it can be highly beneficial to seek temporary refuge from the pressures of the modern world, and give your mind and body time and space to rejuvenate.

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Fitness: Why we only feel on top of our game for two months - Ajit Patel Wemet

Recent research has discovered that the average Brit only feels fit and healthy for 61 days of the year. The rest of the time, we feel tired, achy and ill, meaning that for ten months of the year we’re feeling less than our best. The study polled 2000 people and found that one in four people feel permanently hindered by at least one ailment.

Research by the Spire Bristol Hospital has discovered the average person feels generally unwell and run down for at least two days of the week – these shocking statistics are a concern, and mean that the majority of people could be holding on to symptoms of illnesses which may need to be investigated by your GP.

Often, people like to believe themselves capable of coping with things and enduring problems such as illness but, in most cases, the illnesses people are feeling are easily treatable. You can make small changes to your lifestyle that could help you feel healthier and improve your feeling of wellbeing. Generally, those questioned complained of around eight separate occasions of illness each year, varying from coughs and colds, to flus and viruses. One in four stated that they get regular headaches, too, which can be a difficult thing to cope with when trying to navigate your work and social life.

The list of ailments suffered varied from general illnesses to stubbed toes and toothaches, which also added to people’s medical complaints which result in 61 days of the year being lost to illness. Monday mornings, the study suggests, are the time in which the feeling of sickness peaks though researchers are unsure why this is. It is advised that you seek medical help if you’re finding yourself suffering with ailments regularly, particularly if the same problems arise often.

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Want To Lose Weight? Aerobic Regimes Beat Weight Training - Ajit Patel Wemet

While there’s no denying that weight and resistance training are great for building a toned and strong body, if you want to lose weight, there’s only one way to go: aerobic training. In a randomised trial which analysed the bodily changes to those who were overweight or obese, researchers looked at three modes of exercise and the effects.

Aerobic exercise consists of activities such as walking, swimming and running, and has been shown to have positive effects in those who wish to lose weight. Resistance training has, of late, been proven to be great for increasing the body’s metabolic rate, as well as showing health benefits such as improving glucose control. For burning fat mass though, there has been no conclusive evidence that resistance training can be beneficial.

In the study, participants were assigned to three groups and asked to perform different exercises – resistance training three times a week, aerobic training for twelve miles per week, and a combination of aerobic and resistance exercises three days a week. Those who were assigned to exercises involving aerobic activities showed higher results for weight loss than just resistance training – in fact, those in the resistance training group actually gained weight due to the increase in lean body mass.

While no singular type of exercise will ever show benefits for every body type or goal, there is now proof that resistance training on its own won’t provide you with the results you’re looking for with regards to weight loss. It is important to remember, as well, that exercise and the benefits are age-specific. Older adults who experience muscle atrophy will find that resistance training is beneficial to them. However, younger people will see better results with aerobic training. If you want to reduce your fat and body mass, the best option is to choose aerobic training – resistance training simply doesn’t offer great results in terms of burning fat.

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Cardio Energy Systems: How Do They Work? - Ajit Patel Wemet

Although cardio workouts have been around for decades, it actually isn’t always the best form of exercise in terms of seeing results. If you’re new to cardiovascular routines, you’re in luck – knowing the mistakes many make beforehand will stop you doing the same, so you can see results far quicker and start to benefit from this great exercise. For example, knowing the energy systems prior to beginning can help you develop a truly effective regime.

Aerobic cardio involves activities such as stationary biking or distance running and are low intensity, as well as being quite time consuming. Although these exercises are great for burning fat, they don’t build muscle so it can be difficult to maintain the weight loss that you’ve worked hard to achieve. The other energy system is anaerobic, which is the opposite in every way – they are quick, reduce fat as well as building lean muscle, and are high intensity. The benefits you may see from aerobic exercises are invariably temporary, but anaerobic exercises provide more solid and consistent results. Muscle burns fat so the more of it you can build, the more chance you have of decreasing your level of body fat.

Sprints and interval training are both a great place to start, as they can provide brilliant results in next to no time. Sprinting creates fast twitch muscle fibres, which ups your athleticism. High intensity workouts may seem too much early on in your workout career, but don’t fear them – they’re vital for successful weight loss so the sooner you can include them in your exercise programme, the better. A full anaerobic regime can be completed in less than thirty minutes, so it’s ideal if you struggle to fit exercise into your week. With these amendments to your workouts, you’ll be seeing results in no time.

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Posture Patch Up: Four Steps to Get You Standing Tall - Ajit Patel Wemet

You may not think your posture has a great influence on your wellbeing, but there are many benefits to walking tall and sitting pretty. Not only does the right posture help your weight loss wellness by making you look 10 pounds lighter, good posture conveys confidence, poise and leadership – which can help in the workplace – and can cause you to look 10 years younger. In fact, proponents of good posture even extend to fitness experts such as Certified Personal Trainer Glenn Kent, PhD, who has developed some simple exercises and stretches to help you keep your shoulders back and your head high.

According to Kent, ‘Good posture results when the muscles of the body align properly, allowing for efficient movement. When your body’s muscles and joints are balanced and supported properly, you’re better able to perform everyday activities, such as squatting to pick up laundry or running down a flight of stairs efficiently.’ However, Kent points out, ‘Few of us exhibit good posture, let alone perfect posture. In fact, poor posture often develops so gradually that you may notice its symptoms (back and neck pain, tightness and stiffness, increased injury and losses in your normal range of motion) long before you notice your shoulders hunching over.’

But why is it so important to improve your posture? ‘When you are poorly aligned, the joints in your body (e.g. shoulders, spine, hips, knees and ankles) do not fit together properly,’ Kent explains. ‘This causes some muscles to work harder than others. Over time, those muscles become tense while the others weaken, creating muscular imbalances that slowly devolve into poor posture. As posture deteriorates further, joint movements become restricted and the differences between tense and weak muscles places greater stress on your joints, which then have to compensate. This causes pain, stiffness and loss of motion throughout the body. But fix these imbalances, and your posture (and the pain associated with it) will improve.’ So here are four steps to a better posture:

1. Strengthen Your Core: Kent asserts, ‘Good posture starts with a strong core, which includes the abdominals (both the rectus abdominals that form the “6-pack” and the deeper transverse abdominals below them), lower back, obliques and hips. Strong core muscles don’t just keep your back healthy and resistant to pain and injury; they also hold your body upright, improve balance and enable you to move your body with greater control and efficiency.’

2. Fix Your Rounded Shoulders: Although rounded shoulders are common, that is not to say that they are normal. It’s not natural to hunch over a computer or behind a wheel, but that is what most of us spend our days doing, and our posture suffers as a result. However, Kent has the answer. ‘You can improve your posture by strengthening the weak upper back muscles, while stretching tight muscles in the chest, shoulders, lats and hips,’ he says. ‘As the upper back becomes stronger and the chest becomes more flexible, the shoulders naturally pull back—a sign of improved posture.’

3. Neutralise Your Tilted Hips: ‘Look at your belt line,’ Kent instructs. ‘Wearing your regular [trousers] and a belt, when viewed from the side, the belt should be level all the way around the waist. If your belt line is higher in the back and lower in the front, you need to strengthen the weak muscles in your hamstrings, glutes and abs, while improving the flexibility of your thighs and hip flexors.’

4. Retract Your Forward Head: Kent notes, ‘Most people think of the back and shoulders as keys to good posture, but the position of your head and neck is just as important. When viewed from the side, your ears should be above your shoulders.’

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Five Post-Workout Stretches Every Runner Needs to Perform - Ajit Patel Wemet

Stretching is an important component of any fitness routine, but this is especially the case if you’re a runner. You might do a few stretches before you go out running, but then you’re really not in the mood to stop and stretch when you arrive home after a 10-mile run. Stretching has many benefits to your wellness, including increased range of motion and improved muscular coordination. Research shows that the more flexible your muscles are, the more quickly they will recover and fuel your next run.

However, if you’re worried about taking time out for extra exercise, Certified Personal Trainer Jen Mueller notes, ‘Your flexibility routine doesn’t have to take a lot of time. Just five or 10 minutes is all you need at the end of your workout. While any full-body stretching routine will do, there are some specific stretches that can help improve your running performance and prevent the aches and pains runners commonly experience. Because running, while good for you in many ways, does put stress on your body—especially the lower limbs and joints.’ Mueller warns, ‘The most important thing to remember is to only stretch warm muscles…fitness experts recommend stretching after you workout; this is when your muscles are warmest and your joints are lubricated, and therefore primed to stretch. While it’s OK to stretch after your warm-up (but before your run), doing so might actually interrupt or negate the warm-up process, which is more likely to result in injury or problems.’

So, let’s take a look at the stretches you need to incorporate into your post-running routine:

1. Hamstrings Stretch: According to Mueller, ‘Runners are notorious for tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which can affect running stride, form and speed. To improve hamstring flexibility, try [a] lying hamstring stretch, which keeps the spine neutral whereas basic toe touches (forward bends) do not, thereby reducing risk of low back pain.’

2. Quadriceps Stretch: ‘Stretching the quads forces your hamstrings to contract, helping them get stronger,’ Mueller explains. ‘It’s important to have strong and flexible quads since these muscles help lift your knees and increase your speed.’

3. Piriformis Stretches: Mueller details, ‘Your piriformis muscle is responsible for the rotation of the hip. Although it’s very important in activities that frequently change direction, it tends to tighten up in runners. If the piriformis becomes too tight or spasms, it can irritate the sciatic nerve, which causes pain in the glutes, lower back and thighs. To prevent these issues, try asking your trainer about piriformis stretches.

4. Calf Stretch: ‘Flexible calf muscles can improve your ability to increase the length of your stride, which results in increased speed,’ says Mueller. ‘Loose calf muscles also take some of the burden away from your shins as you bring your trailing leg forward when running, helping prevent shin pain or shin splints. A basic calf stretch is an easy one to incorporate.’

5. Iliotibial (IT) Band Stretch: Mueller comments, ‘The illiotibial band is part of a muscle that runs along the outside of the knee and can create pain when it starts to rub on the kneecap. This is typically an overuse injury (trying to do too much too soon or not giving your body adequate time for rest and recovery). Stretches that target the IT band can reduce pain and prevent future knee problems.’

Try incorporating these stretches into your post-running routine after you’ve cooled down, and see what a difference it makes to your flexibility and overall performance.

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Boot Camp Classes: Four Tips Every Instructor Needs to Know - Ajit Patel Wemet

When you take a nice stroll through the park, you might expect to see a calm and gentle scene. Perhaps you expect to see signs of family wellness, with parents and children wandering through the park and feeding the ducks. Maybe you suppose to spot an elderly couple getting some fresh air together. However, while you might have this peaceful, idyllic picture of what goes on in your local park, once you get there it’s a whole different story, packed with hardcore wellness buffs. Some are working on their wellbeing with a few park-wide sprints, while others are performing squats on the grass. This is a firsthand look at the power and popularity of fitness boot camps.

Fitness Trainer Ryan Halvorson, director of group training at Bird Rock Fit and creator of Fat2Fitin30.com, explains, ‘Boot camp classes have become a solid contender in the fitness world. According to information from the 2010 IDEA Personal Training Programs & Equipment Trends report, 41% and 25% of respondents offer small-group boot camps and outdoor boot camps, respectively. The data also show that 63% of those offering these programmes expect their growth to continue. For individual professionals and fitness facilities alike, boot camps can be a significant profit centre.’ Most things you read will tell you the benefits of boot camps to get you to attend one of these classes, but why attend a class when you can run one?

‘These days, boot camps are varied and appeal to different types of people,’ says Halvorson. ‘Many follow traditional methods with “screaming-sergeant” instructors, while other classes are more like playtime or recess. While it’s an inspiration to see so many exercise groups at your local park, a challenge arises: How do you set yourself apart from the pack? Starting a boot camp business can be a lucrative opportunity for fitness professionals. In many cases the overhead is minimal, if nonexistent. Classes can be held in parks or at recreation centres for a small fee. Equipment adds variety to the programme but isn’t necessary to produce an effective workout.’ So how do you create a boot camp programme that works?

1. Get an Early Start on Your Brand: ‘Once you’ve decided to start a boot camp, you’ll want to come up with a good name,’ says Cat Smiley, owner of Canada’s first and longest-running fitness boot camp, The Original Boot Camp. ‘Check with local and national government agencies to determine whether the name is available before you spend any money on graphic design and website.

2. Be an Individual: While you may have the traditional view that boot camps are for those who want to be screamed at for 30 minutes, it doesn’t have to be this way. In fact, doing things your own way can set you apart from the pack. ‘Use your own confidence and creativity to make your programme your own,’ Smiley instructs. ‘Many trainers don’t have it in them to do the “tough-as-nails” boot camp. Instructors are most successful when they use their own personalities and styles while teaching.’

3. Don’t Give Away the Farm for Free: Smiley warns, ‘Other trainers might call you and ask for tips and advice. Trust that you can be friendly and give advice without giving away trade secrets. Similarly, clients will sometimes want you to spend extra time helping them with exercises or nutrition advice after class. These are additional services that you can sell.’ You might be tempted to drop your prices to compete with other professionals, but stand your ground. ‘Set your price and stick with it,’ Smiley instructs. ‘Have confidence that you are worth what you ask participants to pay.’

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