sunday, 24th sept
Rs. 50
ELITE RUNWAY
CONTENTS RUNNING - FITNESS- FOOD
2 Protein and muscle growth It’s contoversial
4 More muscle myths Busted 6 Rest is an important key to muscle building
8 5 rules of extreme muscle building
9 Carbohydrates and protein meal 10 Run with purpose 11 10000 miles ULTIMATE FOOD FOR POWERFUL RUNNERS
BEST FOOD FOR RUNNERS
inside
PERFORMANCE SECTION
BETTER FASTER AND STRONGER
How much
? H C U M O IS TO
#travel #adventure #fitness Fitness Adventure Travel combine exotic destinations with highly personalised fitness holidays and effective training. Choose from one of our adventure travel set packages or request a specially tailored itinerary to get you started for your fitness holiday. Whether you crave a little adventure with a sprinkling of fitness or something far more challenging, we promise to provide a uniquely exhilarating and bespoke experience every time with our fitness adventure holidays.
-fitnessadventuretravel.com Carrie, a 23 year old college going girl from Sweden has a passion for all things, health and fitness. She is as likely to be found careening downhill on a mountain bike as she is crossing the finish line of a marathon, as likely to be found 30m under water with the sharks as she is 5000m in the air on top of a mountain, and everything in between. Carrie’s latest challenge is getting enough free time to enjoy a round of golf, of which she is not good at but thoroughly enjoys.Just like Carrie a lot of people around the world travel and work for their fitness.It’s like having fun, enjoying places and along with no workouts and gyms. Escape Fitness Travel is run by health and fitness enthusiast, Carrie Skinner. For Carrie, holidays are a mix of adventure, activity, relaxation and ‘going off the beaten track’. As well as the more active pursuits such as hiking Everest Base Camp, walking the Camino de Santiago, scuba diving in Indonesia, and hosting fitness retreats in Spain, Carrie also recognises that a day on the beach with a good book has its place. As does a good massage and a cocktail served in a pineapple. Escape Fitness Travel highlights a
place. As does a good massage and a cocktail served in a pineapple. The idea for Escape Fitness Travel,a travel fitness website by Carrie was born when, year after year, Carrie spent absolutely AGES researching her perfect trip, going from website to website, review to review, and basically going arou nd the bend with informa inform Falling to rest ation overload. will mean that the o Escape Fitness Travel is a collec- body never gets an opportunity to strengthen. That is tion of healthy holiday ideas the reason why travelling is from around suggested to people who do the world. There not like to workout but is something for has a heart for traveleverybody, from ling. cooking to sailing to walking to adventuring to luxury spa’ing to yoga to cycling to personal training to nightlife to serenity. Our healthy holiday experts are ‘constantly reviewing and adding new holiday ideas: we know what to look for and bring only the best companies in the business to our site. (escapefitnesstravel.com, fitnessadventuretravel.com)
MAKE YOUR BODY. MAKE YOUR LIFE. MAKE YOURSELF.
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TRAINING TO TANGO Tango dance has quickly grown to one of the most popular group exercise classes on the planet. In fact, the Latin-dance inspired workout is reportedly performed by more than 12 million people at 110,000 sites, in 125 countries around the world. It ain’t all country: Modern classes are set to tunes like soul, R&B, and hip-hop. “The rhythm is generally easy to follow, and the movements are repetitive, so you can catch on quickly,” says Larkam, a well known dance trainer from Mumbai. But perhaps the coolest part about grooving is that it saves your mind too. Dancing gives your noggin’s memory, coordination, and focus areas an intense workout, leading to stronger synapses and beefed-up gray matter.
stronger synapses and beefed-up gray matter. It’s never too late to augment your health by getting down, whether you start small by rocking out while cleaning your digs or go big and sign up for a class. However you choose to move, you can glean the biggest rewards by doing it for 20 to 30 minutes most days of the week. So, What are you waiting for? ses and beefed-up
From the first kick of a baby’s foot to the last ‘Anniversary Waltz’, knowingly or unknowingly, we all dance to the internal rhythms of our heart. Some dance to express, some dance to impress, some do it to feed their souls, while some to feed their hunger, some dance with their body while some dance with their heart, some out of pain while some out of joy. Some dance out
Maintaining your cardio fitness will not only improve your health but also enable you to live a longer, fuller life. It may also earn you lower rates on your health and life insurance policies.
There is also evidence suggesting that theseactivities during regular work hours may boost performance of an individual at workplace by providing relaxation and mental peace.
PERFECT BODY ALONG WITH PURSUING YOUR HOBBY ...WHAT GETTING A
ELSE DO YOU NEED?
It also strengthens your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical ativities.
The salsa-type shimmy you see on dance shows scorches cals. For something similar but way more accessible, one can check out the wildly popular Zumba, which can burn 350 calories in 30 minutes.
of anguish, to attain solace and some, in an attempt to heal. It is so profane, some religions ban it, so sacred, some claim it. According to Hindu religion, the purpose of dance is to release men from the illusion of the idea of “self ” and of the physical world. Different forms of dancing are practised in different parts of the world. From the various Indian classical dance forms like Bharatnatyam, Kuchipudi, Kathak etc, to various western dance forms like Ballet, Hip-hop, Contemporary etc, all speak one language- the language of expression. These days, a lot of people are taking it as a profession which requires immense training and experience. Many people consider dancers as athletes, because just like athletes, dancers too master all the
physical skills, achieve physical agility, stamina and strength which is somewhat true but unlike athletes, dancers mainly focus on the training which involves exercises to achieve the physical attributes necessary to execute movements required of a dancer. However, the focus is not on sports or games, a dancer goes through an equal training of that of an athlete. Apart from the training, the careers of both dancers and athletes are threatened by injuries, therefore the conditioning and caring for the body are quite similar. The number of people taking part in dance classes worldwide has increased in the past few years with dance allowing people to be more active, socialise within local communities and develop creative skills. There are numerous benefits ranging from increasing your amount of daily exercise to making new friends with shared interests. In the European Union, the weekly exercise targets for children are currently set at a minimum of 1 hour per day for children and at least 30 minutes, five times a week, for adults. Although these targets may look daunting at first, they can easily be met by attending dance classes. Some of the benefits to increasing the amount of exercise you do are reduced stress levels, improved relaxation, stronger bones and muscles and help to control body weight. Dance also offers an activity for people who may not consider themselves as ‘sporty’. The benefit of dance is not only that of increased exercise, but the participation in an art form, which is routed in technique, and giving the opportunity for a creative outlet. -Saloni Gautam
Say yes to Aroma Therapy for
mental fitness Aromatherapy is the practice of using the natural oils extracted from flowers, bark, stems, leaves, roots or other parts of a plant to enhance psychological and physical well-being. The inhaled aroma from these “essential” oils is widely believed to stimulate brain function. Essential oils can also be absorbed through the skin, where they travel through the bloodstream and can promote whole-body healing. A form of alternative medicine, aromatherapy is gaining momentum. It is used for a variety of applications, including pain relief, mood enhancement and increased cognitive function. There are a wide number of essential oils available, each with its own healing properties.What is Aromatherapy? Consider purchasing NAHA’s “Explore Aromatherapy” Booklet to share with your clients and/or
What is Aromatherapy? Consider purchasing NAHA’s “Explore Aromatherapy” Booklet to share with your clients and/or customers, Learn more here! Aromatherapy, also referred to as Essential Oil therapy, can be defined as the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit. It seeks to unify physiological, psychological and spiritual processes to enhance an individual’s innate healing process.It was the French perfumer and chemist, ReneMaurice Gattefosse, who coined the term “aromatherapie” in 1937 with his publication of a book by that name. His book “Gattefosse’s Aromatherapy” contains early clinical findings for utilizing essential oils for a range of physiological ailments. It seems vital to understand what Gattefosse’s
early clinical findings for utilizing essential oils for a range of physiological ailments. It seems vital to understand what Gattefosse’s intention for coining the word was, as he clearly meant to distinguish the medicinal application of essential oils from their perfumery applications.So we can interpret his coining of the word “Aromatherapie” to mean the therapeutic application or the medicinal use of aromatic substances (essential oils) for holistic healing. As the practice of aromatherapy has progressed, over the years, it has adopted a more holistic approach encompassing the whole body, mind and spirit (energy). “Aromatherapy is... the skilled and controlled use of essential oils for physical and emotional health and well being.” Valerie Cooksley “Aromatherapy is a caring, hands-on therapy which seeks to induce relaxation, to increase energy, to reduce
and well being.” Valerie Cooksley “Aromatherapy is a caring, hands-on therapy which seeks to induce relaxation, to increase energy, to reduce the effects of stress and to restore lost balance to mind, body and soul.” Robert Tisserand “Aromatherapy can be defined as the controlled use of essential oils to maintain and promote physical, psychological, and spiritual wellbeing.” Gabriel Mojay “Aromatherapy can be defined as the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit. It is an art and science which seeks to explore the physiological, psychological and spiritual realm of the individual’s response to aromatic extracts as well as to observe and enhance the individual’s innate healing process. As a holistic practice, Aromatherapy is both a preventative approach as well as an active method to employ during acute and chronic stages of illness or ‘dis’-ease. It is a natural, non-invasive modality designed to affect the whole person not just the symptom or disease and to assist the body’s natural ability to balance, regulate, heal and maintain itself by the correct use of essential oils.” Jade Shutes
disease and to assist the body’s natural ability to balance, regulate, heal and maintain itself by the correct use of essential oils.” Jade Shutes. It has been extensively studied and found to be one of the fastest growing areas of alternative medicine. There have been numerous studies showing different plant oils’ synergistic effects on body and mind energy facilitating excellence in sports and fitness. Most of the findings of these studies have found their way into various aromatherapy products and services. There are well over a hundred different natural essential oils having antiseptic, anti-inflammatory, pain relieving, antidepressant and even expectorant properties. The application of these oils not only helps to prevent and cure sports injuries but also to stimulate and relax the mind and body leading to higher fitness levels. Because of these inherent properties of essential oils, there is a growing interest in using them in toning up the body and mind in a variety of ways, viz. muscle preparation, musculo-skeletal, injury prevention, as sports medicine and an agent for uplifting sports psychology for achieving highest success rate in sports and fitness. Therefore, essential oils have a role in preparing the body and mind for optimum sports performance as
lifting sports psychology for achieving highest success rate in sports and fitness. Therefore, essential oils have a role in preparing the body and mind for optimum sports performance as sports psychology for achieving highest success rate in sports and fitness. Therefore, essential oils have a role in preparing the body and mind for optimum sports performance as well as postexertion recovery. They can be used as an aid to make the recovery faster by reducing the effect of fatigue and uplifting mind and body energy level. That is why essential oil therapy is now being recognised as a valuable therapy to enhance performance in sports and fitness.I Thus, it not only helps providing physical fitness but mental fitness as well. it is often called a complementary alternative medicine because it is not used as the sole form of medical treatment. It is used widely to improve the peoples’ emotional states. This can be extremely helpful when trying to become energized for exercise or for relaxing afterward. Fragrances from essential oils can be released to help before, during or after exercise. They are most effective when combined with massage and good hydration. Read more to find out how to use aromatherapy during a workout. (source: British journal of sports )
sound mind, sound body
Yoga for total fitness
Nobody would ever call into question the fact that yoga is great for relaxation and can help you work toward touching your toes, but the benefits of yoga don’t stop there. With so many different styles, this ancient practice can boost athleticism, relieve stress,stamina etc. Decide which goal you want to work on and sign up for the corresponding class today. Most people rotate through a series of crunches, planks, and sit-ups in their quest for a carved core. While that’s not exactly a terrible idea (we love a good plank challenge), it’s not a very exciting one, either. If you find yourself snoozing halfway through your ab workout (hey! yoga mats are comfy), combining the core sculpting benefits of yoga and Pilates into one class might just be the magic bullet you’ve been looking for. The two approaches may differ in philosophy, but they can work together seamlessly for maximum core-tightening results. Better yet, you can master the fundamentals right in your living room. Yoga and Pilates expert Tammy Mittell will take you through powerful and effective exercises to target and tone the abdominal wall. You don’t need any equipment—and at just 25 minutes, it can fit into even the busiest of schedules. While crunches, planks, and sit-ups are probably the exercises that come to mind when you think about strengthening your core, you don’t need to limit yourself to traditional ab exercises. Proof: Yoga poses can seriously strengthen your middle, too. See, yoga isn’t just about stretching and improving flexibility. It’s also a fantastic way to strengthen and tone your muscles. And when it comes to your core, yoga is one of the best things you can do. Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. (Source: artofliving.org))
YOGA ASANAS BOAT POSE
An ab and deep hip flexor strengthener, Paripurna Navasana requires you to balance on the tripod of your sitting bones and tailbone
SIDE ANGLE POSE
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
UPWARD BOW
Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.
DOLPHIN PLANK POSE
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
LOCUST POSE
Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.
WARRIOR POSE
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Stop Stress for Good: Exercise to Fight Stress The Best Stress Solution Most mornings the alarm clock has barely gone off and Heather Allen, a 33-year-old vice president of a communications firm in Dallas, is already obsessing over the day's to-do list. Combining the demands of an all-consuming job with the challenges of being newly married and the things that come with that — a house, juggling budgets, and more — can seem overwhelming. "When I wake up, my brain is on fire," Heather says. "I'm thinking of a million conversations I need to have at work or in my personal life, maybe even one that I need to have again." Rather than take that pressure-cooker feeling to work, she lets it fuel her morning workout. "Exercise helps me regain my equilibrium," she says. "After a cardio class or hard workout, I don't even remember what I was stressing about." A lot of us could use that relief. According to the American Psychological Association, a whopping 75 percent of people in the United States feel stressed out. Almost half of us eat unhealthy because of it; 47 percent of us can't sleep because of it; it makes one in three of us depressed; and for 42 percent of us, it has gotten worse in the last
year. There is so much making us anxious these days — from big-picture problems like uncontrollable oil spills and a still-soft economy to garden-variety job, relationship, money, you-nameit woes — that it's easy to think of chronic stress as the new normal. Unfortunately stress doesn't just mess with your head; it actually messes with your waistline. When you're faced with a nerve-racking situation, your body increases production of the hormone cortisol, part of what experts call the fight-or-flight response. If the stress-in-
ducing situation disappears, your body returns to normal. If it remains? Well, that's the problem. The kind of stress most of us face is the ongoing sort — credit card bills, relationship tension, office layoffs — which keeps cortisol levels elevated for days. And that increased cortisol, in turn, appears to encourage the body to store additional abdominal fat. An expanding belly is just one side effect of a stressed-out life. "Stress is associated with just about every chronic disease we know," says Jill Goldstein, PhD, director of research at the Connors Center
for Women's Health and Gender Biology at Brigham and Women's Hospital in Boston. Heart disease, diabetes, depression, and some cancers are the most notable examples. Recent research from the Yale School of Medicine indicates that stress may also be responsible for encouraging addictive behaviors and other unhealthy habits by disrupting the part of your brain responsible for self-control and decision making. Conventional wisdom suggests that you are just a deep breath, a relaxing bath, or a soothing movie away from discovering
the secret to a stressfree life. But because the stress response is largely physical (your brain stimulates the release of certain powerful hormones that subsequently increase your blood pressure and heart rate), it's not always possible to think yourself calm, says Monika Fleshner, PhD, a professor in the department of integrative physiology at the University of Colorado at Boulder. Rather, the latest research reveals that revving up your body with exercise may be the most effective antidote. In lab studies, when scientists at Princeton put animals on a six-week aerobic conditioning program, then compared their brain cells with those of a group that remained sedentary, they found that the "brains on exercise" morphed over
time into a biochemically calm state that remained steady even when the subjects were under stress. The nonexercising group's brain cells continued to react strongly to anxiety-inducing situations. This breakthrough discovery has scientists now saying that cardio workouts may actually remodel the brain to make it more resistant to stress hormones.
Clear Your MIND of CAN'T
Part of the long-term relief is due to the unique way exercise helps build up a resistance to stress. "Through regular cardio, you actually change your brain, so it takes more and more stress to trigger the fight-or-flight response," says John Ratey, MD, an associate clinical professor of psychiatry at Harvard Medical School and author of Spark: The Revolutionary New Science of Exercise and the Brain. It works like this: Cardiovascular activity helps the heart pump more blood to the brain. More blood means more oxygen; more oxygen leads to better-nourished brain cells. Recently scientists dis-
covered that a vigorous workout causes brain cells to become more active and boosts the production of a protein called brain-derived neurotrophic factor (BDNF).
"I call it Miracle-Gro for the brain," Dr. Ratey says. The protein's role, among other things, is to fortify brain cells to prevent them from breaking down when exposed to stress. As we age, brain cells die off. Scientists used to think that the loss was permanent, that the brain couldn't make new cells to replace the dead ones. But a recent study from Denmark showed that exercise led to an increase in BDNF production. With higher BDNF levels, we can preserve the brain cells we have and help make new ones."These
new neurons will stick around for years," Dr. Ratey says. The catch? "If your body is sedentary, they shrink again. To maintain the effects, you have to keep working out." Of all types of activity, cardio workouts appear to give the biggest boost to BDNF production, according to recent studies. Other research shows that yoga and even strength training can be beneficial in producing chemicals that protect your brain from stress. "Exercise helps produce resilience, not because it eliminates the stress response, which would be bad because you want your body to recognize and respond to dangerous situations, but because it acts as a buffer to it," the University of Colorado's Fleshner says. "Say your boss asks, 'Why haven't you met your deadline?' If you've been exercising regularly, you're less likely to respond with a full-blown physiological stress response — elevated heart rate,
high blood pressure — as would someone who is sedentary." If you do get anxious, Fleshner says, your body's reaction is less exaggerated and the effects don't linger long enough to harm your health. Perhaps the biggest perk for those who stick with a fitness program is that consistency is rewarded. In Fleshner's study, animals who were put on a regular exercise program for six weeks all showed a drop in anxiety levels because of changes in the stress response, including changes in the serotonin system. She believes the results would be similar for people. "More than anything, what we've realized is that the biochemical changes that occur to make us resilient to stress are cumulative," she says. "The more consistent you are with your workouts, the more you are rewarded with stress-fighting power." And that's reason enough to start lacing up now.
The Bad Habit That's Messing with Your Sleep
The relationship between sleep and diet is a complicated one. Recent news that fiber, sugar, and fat intake can cause sleep problems adds to a growing body of research connecting the two.
and fullness. Short on sleep, our levels of the hunger-stimulating hormone ghrelin spike, while levels of leptin—a hormone that promotes feelings of fullness—drop.
In a study published in the Journal of Clinical Sleep Medicine, researchers found that diets lower in fiber and higher in saturated fats and sugar are linked to less restful, more fragmented sleep with more frequent awakenings throughout the night. These diets also were associated with less time in slowwave sleep, a highly restorative phase of sleep.
As a result, when you're sleep deprived, you tend to consume more calories than your body needs. In addition to spiking overall appetite, insufficient sleep specifically increases your desire for fatty and sugary foods and also reduces your ability to withstand these food cravings (there's a strong scientific connection between insufficient and poor quality sleep and obesity).
A vicious circle of sleep-affecting-diet, diet-affecting sleep occurs: Insufficient sleep spurs appetite, in part by altering hormones that regulate feelings of hunger
What about the impact of diet on sleep? There's compelling evidence that both what we eat and when we eat influence our bodies' circadian rhythms. You might already
know that eating heavily in the evening disrupts normal, restful sleep patterns. Recent research also found that insulin levels, which rise during and after meals and depend on the glycemic values of the foods we consume, may play an important role in resetting the body's circadian "clock." Keeping insulin levels moderate and healthy may contribute to a healthy sleep routine. Other scientific evidence indicates that heavily processed, high-fat and high-sugar foods contribute to restless, poor-quality sleep as well as to prolonged sleep. Prolonged sleep may sound like a good thing, but it can throw off circadian rhythms and healthy sleep-wake cycles, putting you at risk for sleep disorders including insomnia.
The first step to happier sleep is to recognize that your eating and sleeping routines are inextricably connected. A sleep-friendly diet looks a lot like a healthy diet: full of whole, unprocessed foods, and plentiful in a variety of vegetables, fruits, legumes, whole grains, nuts, and lean proteins. Sleep-promoting foods include those rich in the minerals potassium, calcium, and magnesium and the amino acid tryptophan. And, as the recent study indicates, a high-fiber diet that is also low in sugar and saturated fats may protect you from restless sleep.
Sleep is the Best Meditation -Dalai lama
sleep
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