Lazy Indian

LAZY INDIAN

Just a Health Club Membership will not you make you Fit! 

Researches have shown even people who exercise regularly for an hour a day but are sedentary throughout the day have similar health concerns like potentially sedentary population because calories spent in an hour of exercise is a very small portion of daily caloric expenditure. 

To over come this one needs to be more active throughout the day and find ways how one can assimilate active minutes while at work or at home. 

few suggestions would be

a ) Taking a quick flight of stairs 

b ) Walking to small distances ( banks and grocery etc ) 

c ) Pet walking 

d ) Parking your car away from shopping place 

e ) Using public transport etc. 

f ) Standing 

In addition to above active minutes one can definitely take out as less as five minutes to do a small workout circuit in the morning / before lunch / before dinner 

for example ;

 1 min each 

( Jump on the spot

Squat Hold ( Isometric Squat ) 

Jumping jacks 

Step up and down on stair 

Stair push-ups ) repeat 2 - 3 times if you have more time. 

Small bout of high intensity exercises is far more beneficial than a lazy 30mins walk. 

Studies also show that exercise benefit school children exponentially.

Human body needs outdoors! 

Children need to play, jump, climb, run all outdoors. In their growing years they are powerhouse of energy if well utilised will transform into genius individuals. Sitting in front of TV and playing with phones is the worst practice which parents do just to keep kids busy while they do what they want to do.. 

Yes it's parents who need to be taught that they are suppose to spend time with their kids it's not the phone. 

Not only kids even adults who exercise have better ideas and their brain starts working better after a 30min workout.

Exercise increases blood flow in the entire body including organs and THE BRAIN! 

More blood means more cellular activity as simple as that! 

I don't remember any day in school when we haven't played a sport before 1st period. 

Human Movement is a huge subject and we can perform endless movements with this body. Body weight exercises and various functional equipment provide variety of them to make people overcome boredom which is one of the major cause of dropouts from any exercise plan. 

Siting on a stationary strength machine or exercise bike can be boring and non productive for many as we need to move with our bodies in different directions at different speeds for life...

Do Challenge yourself with these Functional Moves.

a) Muscle up- ( Beginners Pull-ups and Bar dips ) 

Equipment :- Hanging Bar 

How To do it :- It's a combination of a chin-up and press down. You pull your body up chest touching the bar then press the bar down taking your upper body above the bar. 

Areas They Help :- Great exercise for building upper body and core strength useful in many sports and physical conditioning. 

Do it for repetitions and sets. 

b) Beast Walk- ( beginners practice crawling with knees on floor ) 

Equipment :- Body Weight 

How to do it :- Start in a box position on the ground Hands right under your shoulders and knees under your hips, Tuck your toes and lift your knees just a bit off the ground ( this is very challenging for many ) Next step would be walking forward with lifting one hand and opposite toe at a time. small steps and staying close to the ground is crucial to fire right muscles and achieve optimal results. 

Do it for repetitions and sets. 

Areas they Help :- Core Conditioning

Spine Rehabilitaion 

Body Awareness and Fat Burning 

c) Tyre Flipping- ( beginners light tyres )

 

Equipment :- Big Tyres

How To do it :- It's a variation of old school DEADLIFT exercises combined with an explosive movement of throwing.

Sit close to the tyre bending your ankle, knees and hip while maintaining a strong neutral spine. Placing your hands under the tyre and using your entire body strength to flip it over. 

Do it for repetitions and sets. 

Areas they Help :- 

Power, Strength and endurance building

 Retraining Proper Bio mechanics for rehab

Practice Multiple Flips for Fat Burning 

d) Kettle Bell Swings- ( beginners hip thrust with elastic resistance and waiters bow exercise ) 

Equipment :- Kettle Bell ( starting weight for girls 6-8k and boys 12-16k ) 

How to do it :- Grab a kettle bell with both hands ( it should be heavy enough to swing too light will not work as it should be) 

Stand with your feet shoulder width apart and knees slightly bent. Keeping your arms straight sticking to your pelvis start the movement with just bending and extending your hips to initiate pendulum action on the kettlebell gradually increase the hip thrust to swing it higher till shoulder level.

Do it for time or reps. 

Areas they help :- 

Hip and low back strengthening 

Strength Endurance 

Fat Burning 

e) Battling Rope Waves-

Equipment :- Thick Ropes 

How to do it :- loop the rope to a fixed anchor point ( tree or pole ) stand far off to the length of the rope ( no need to pull ) keeping it on the floor hold one end in each hand slightly bend your ankle, knee and hip in an atheletic ready position keeping your head up, moving your arms up and down alternatively start making waves with the rope from your arm till the anchor point.

do it for time 30sec to 90 sec rest and repeat. 

So get out and get moving because you are born to move!