After sitting for lengthy periods or moving between tasks, one may feel exhausted. For this, yoga can be the medicine for better health. Yoga improves the body’s prana, or energy, by regulating the energy flow. Yoga asanas are the one which connects the body’s movement and the changes of the mind to the rhythm of our breath. ”Sthiram sukham asanam,” which means asanas are postures which give steadiness, bliss and happiness. Of all this, vakrasana is one of the sitting postures that relax the back muscles and stretch the stomach. Let us read and find out about vakrasana.
Did you know?
In Vakrasana, ‘vakra’ means ‘twisted’, and asana means ‘pose’. Vakrasana is also called the spinal twist position. It is a yoga pose that causes the spinal muscles to twist, which may help in rejuvenation.2
To my knowledge, Vakrasana might really work wonders for your back muscles. It may help make them more flexible and might provide relief from conditions like lumbago (lower back pain) and muscular spasms. It’s a simple yet effective way to take care of your back and promote its overall well-being.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Vakrasana yoga gives better health benefits if it is done correctly under the guidance of a yoga trainer. So, the process of vakrasana is as follows:
Also Read: Benefits of Padahastasana and How to Do it By Dr. Ankit Sankhe
In my point of view, Vakrasana might also help reduce the chances of developing inflammation and calcium deposits between the neighbouring vertebrae of the spine. This may help maintain a healthier spine and reduces the chances of related issues.
Dr. Rajeev Singh, BAMS
The discovery of yoga is claimed to be thousand years ago. Swami Kuvalayananda was the first one to discuss vakrasana. Of the 12 types of hatha yoga, vakrasana is in the 9th position. As ardha matsyendrasana yoga is hard to practise, the more manageable form vakrasana was developed.
Also Read: Benefits of Parvatasana (Mountain Pose) and How to Do it By Dr. Himani Bisht
Based on what I’ve seen so far, Vakrasana might offer benefits beyond the back and spine. It may provide a gentle massage to the abdominal organs, promoting improved digestion and might alleviate digestive ailments. Additionally, this pose might also be advantageous for the kidneys and may regulate the secretions of the adrenal gland and liver.
Dr. Smita Barode, B.A.M.S, M.S.
The benefits of vakrasana yoga pose for various diseases are as follows:
A study by Gowri in 2022 showed a significant decrease in fasting blood glucose levels among those with type-2 diabetes who practised yoga regularly. In addition, vakrasana might stimulate the pancreas to increase insulin secretion and improve insulin sensitivity. This might help lower blood glucose levels to manage diabetes.3 However, vakrasana alone won’t be helpful for diabetes; please consult a doctor for proper treatment.
I would like to offer a gentle precaution regarding Vakrasana. If you happen to have a peptic ulcer, hernia, or hyperthyroidism, it’s advisable to refrain from practising this particular pose. Prioritising your health is crucial, so it’s always wise to consult with a doctor before attempting any new yoga poses.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Vakrasana may help reduce excess fat around the abdomen, hips, and waist. Thus, it might be beneficial for reshaping the body’s structure. As a result, it may be helpful for people with obesity.3 However, please consult your physician for weight management to avoid further issues.
Kumar and others carried out research on yoga therapy in depressive disorders. The results improved anxiety in short-term sessions, while long-term sessions improved depression. Practising vakrasana and other sitting postures and breathing exercises may lower depression levels more effectively by regulating mood. It might also help lower anxiety levels. It might help improve the symptoms of stress like headaches, fatigue and weakness. Even so, more research is needed to determine the effects of vakrasana on depression.4 Please consult the doctor for proper diagnosis and treatment.
The twist in vakrasana may activate the spinal nerves. It might also help enhance the spinal column’s flexibility. This in turn may improve blood circulation in the spine. It might stretch the abdominal muscles along with the spinal muscles.5 Please get medical advice and perform this asana with a trainer’s supervision.
Patients having HIV (human immunodeficiency virus) may experience loneliness, fear, anger, extreme feelings of despair and depression. Research studies have shown that yoga, such as vakrasana, may be a safe, efficient, and cost-effective technique that may help “detoxify” the body. In addition, it might reduce fatigue, increase stamina, and improve organ and immunological functions. Furthermore, it might improve nutritional status and relieve symptoms and drug side effects. In addition, it might help improve the quality of life and increase the patient’s life span. Regular yoga practice may boost health, establish good attitudes and health habits, and improve self-confidence in children who are living with HIV/AIDS. As a result, it might reduce the transfer of HIV to others in future.5 For best results, please get medical advice before performing vakrasana, and take your prescribed medications as instructed.
Ranjita et al., 2015, studied the effectiveness of the Integrated Approach to Yoga Therapy (IAYT) in controlling dyspnoea and fatigue in coal miners with COPD. COPD is an irreversible disease that is a type of progressive lung disease characterized by long-term respiratory symptoms and airflow blockage. The results of the study were encouraging. In COPD patients, it may improve dyspnoea and fatigue while increasing physical exercise performance. However, you must consult a doctor because vakrasana alone may not be effective for COPD.6
Krishna et al., 2014, examined the effects of 12-week yoga therapy on blood pressure, heart rate and other heart-related measures. Yoga therapy helped lower blood pressure with standard medical treatment. As a result, it may reduce the stress on the heart, lowering the chances of heart failure. However, please see your doctor for better health outcomes, as it could create adverse effects.7
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice vakrasana with precautions.
Also Read: Benefits of Naukasana (Boat Pose Yoga) and How to Do it By Dr. Ankit Sankhe
Vakrasana, or the spinal twist pose, is a yoga pose with several benefits, such as stretching the stomach, treating diabetes and many more. You can do the pose correctly and with normal breathing for more satisfactory results. It may be the best sitting position in which your spine may get stretched. However, if you feel pain while performing the vakrasana, then kindly consult the doctor.
No, vakrasana does not show any effect on skin. However, more research is required to prove the effects of vakrasana on skin.
Vakrasana may help regulate the mood. Also, it might help combat the symptoms of stress like headaches, fatigue and weakness. This help to lower the symptoms of depression or anxiety. Kindly consult the doctor for proper diagnosis and treatment.4
Vakrasana and other yoga poses may effectively lower cholesterol levels in the blood. However, research is needed to prove the effects of vakrasana on cholesterol.3 Kindly consult a doctor before practising vakrasana.
R. Sobana and others studied the eight weeks of yoga treatment in men with insomnia. It concludes that yoga might be an effective treatment option in patients with insomnia which is the difficulty maintaining or initiating sleep. Please visit a doctor for good health results.8
No. However, more research is undergoing on the effects of vakrasana on cancer.
Yoga is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation and meditation that helps you connect to your mind, body and soul.1
Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects.
There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain.2 However, the benefits need further studies to be proven.
Did you know?
Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree.3 It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body head to toe.
Vrikshasana is one yoga posture underrated and not well-known for people with diabetes! People with diabetes are prone to altered body orientation due to neuropathy. Regular practice of Vrikshasana is believed to build balance and coordination among these people.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht
Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows:
Did you know Vrikshasana might aid in premenstrual symptoms? Regular practice of Vrikshasana might help women with handling premenstrual symptoms such as muscle cramps in the abdomen and legs. It is believed that Vrikshasana strengthens the leg muscles and tendons.
Dr. Rajeev Singh, BAMS
Here are some fun facts about this antique asana that make for an interesting read:
Not just legs, Vrikshasana is believed to strengthen the shoulders as well. Vrikshasana involves raising the hands up and stretching which might stretch the shoulder muscles.
Dr. Smita barode, B.A.M.S, M.S.
Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it
Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn.5 This one-legged pose has various benefits as follows:
Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.
This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like-cardiovascular disease, rehabilitation after injuries, managing the symptoms of ADHD such as balance, stability and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair.5,6,7
It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation.2 It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position and action.8 Vrikshasana also helps to improve concentration, generate calm and balance the nervous system.
Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.5
Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practising this asana may help in increasing concentration level. It was found in a study by Samantha et al., 2019 that Vrikshasana was beneficial to develop concentration in patients with Attention Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration.8,9
Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs and opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg).2,4
Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
Some risks and precautions related to Vrikshasana are:
Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you.
Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken.
Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht
The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose.3 It is the first single-legged standing pose for beginners.5
Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side.3
Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely.
Senior citizens who have instability issues may show an improvement in lateral stability by practising the Tree pose while standing close to a wall or chair.5 To avoid possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert.
While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness.3 If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practising this Yoga posture.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga is a rich treasure with techniques beneficial for physical, mental, and spiritual well-being. In this era of expensive pharmacotherapy with innumerable side effects, it is difficult to manage diseases like hyperthyroidism or hypothyroidism, cardiovascular conditions, obesity, and diabetes.
Therefore, introducing physical exercise like yoga can gradually hasten the recovery processes. Though it evolved and flourished in India, the introduction of yoga in western culture gained much popularity and has become a statement of an optimum lifestyle in upper-middle classes.1
Yoga involves a lifestyle that requires maintaining certain postures (Asanas) along with controlling breathing, thoughts, and enchanting mantras (recital phrases), unlike other exercises that focus on muscle stress, repetitive movements, and heavy breathing. In yoga, body is relaxed and blood requirement is reduced. This is opposite to aerobics, zumba and other exercises that increase the workload on heart to pump more blood. Yoga triggers the neuronal hormones that add significant benefits to mental and spiritual well-being.1
One out of the countless postures in yoga is the ‘Shoulder stand’, also known as Sarvangasana.
Over the years, I have found that practising Sarvangasana (Shoulder Stand Pose) can help counteract the pooling of blood in the legs and abdomen. This pose involves elevating the legs above the heart, which promotes return of the blood from the organs and improves overall circulation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Sarvangasana is a posture where the whole body is balanced on the shoulder and is therefore, also known as a Shoulder stand.
Sarvangasana constitute 3 words “Sarva”, “anga” and “asana”. “Sarva” means “all”, “anga” means body part and “asana” means posture. As the name indicates, Sarvangasana is the posture involving the whole body.
It is referred to as the Queen of asanas because it maintains the physical and mental health of an individual.2
Asanas that involve postural inversion are not part of traditional practice, as the three classic hatha yoga texts do not mention these postures. They have only recently gained more popularity with increased visibility through social networks.3 It is the most effective way to streamline the body and mind. It may help in attaining peace, containment and happiness. 4
Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe
By regularly practising Sarvangasana, you can improve your posture, relieve back discomfort, and enhance overall spinal health. I recommend practising Sarvangasana (Shoulder Stand Pose) to alleviate stiffness in the back muscles caused by poor posture or prolonged standing. This pose involves stretching and lengthening the back muscles, helping to release tension and improve flexibility.
Dr. Rajeev Singh, BAMS
Sarvangasana or shoulder pose is to be practised in the presence of trained yoga professionals. The steps to be followed while performing this asana are:
Do not strain your body by holding the final position for long during the initial practice. Increase the duration gradually from three to five minutes. Perform Sarvangasana only once during the yoga session.2,5
Also Read: Benefits of Dhanurasana (Bow Pose) and How to Do it By Dr. Ankit Sankhe
It is interesting to know that sarvangasana is occasionally referred to as the “Mother of all asanas” along with the “Queen of all asana”. Shoulder stand posture helps in nurturing and protecting the entire body, just like a mother would do for her kid.2
Mammals like bats, hang themselves in the inverted position (sarvangasana) on the tree to hide and maybe feel safe from predators.
The happy hormones like dopamine or serotonin are also secreted while performing sarvanagasana.
Sarvangasana offers several benefits to improve physical and spiritual health. Some of the potential benefits are:
Sarvangasana may improve the blood supply to the brain. There is an increased influx of blood to the brain during the shoulder stand position. This increased influx can also help in nourishing the hair and hydrating the scalp, thus helps in preventing hair loss and improving hair growth.
Increase in blood supply to facial muscles may lead to glowing skin. The greater blood flow may also help in keeping ourselves active and energized.2
Sarvangasana may help in decreasing the production of thyroxin hormone responsible for causing hyperthyroidism. The inverted position during shoulder stand allows the heart to pump the blood to the brain and the thyroid gland and helps in curing the thyroid related disorders. The potential benefit of the blood flow during Sarvangasana is on the respiration, increasing the digestive and excretory processes and strengthening the nervous system, which is controlled by the thyroid and parathyroid glands. When the thyroid gland functions properly, all of the above-mentioned systems of the body work effectively.2
Kumar et al. 2017 mention a study involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving sarvangasana as one of the postures, showed a decrease in glucose levels and changes in insulin levels. The shoulder stand pose improves the functioning of pancreas, responsible for insulin production. The enhanced insulin production may help in decreasing the risk of diabetes. The involvement of asanas or postures in daily life does not have any adverse effects, and can be used as an alternate means to improve health.4,5
The shoulder stand may help in increasing the blood pressure of the patients with low blood pressure. A study conducted by Naidu, S.T. et.al., 2015 on postural inversion in yoga and its effects on cardiovascular parameters, mentions that there was an increase in diastolic and systolic blood pressure during the sarvangasana. The increase in blood pressure depends on various factors especially the population (healthy or on patients with blood pressure fluctuations) performing the sarvangasana.3
Also Read: Benefits of Halasana (Plough Pose) and How to Do it By Dr. Himani Bisht
Some of the contraindications related to Sarvangasana are:
The important point to consider while doing postural inversion is to perform it smoothly and slowly and it should be only practised with a trained yoga teacher.
Tension and stress are part of everyday life, but they should not affect the mind and body. Performing sarvangasana helps de-stress by relieving the pain and increasing the blood supply to all parts of the body. However, it is necessary to follow precautions while performing sarvangasana to avoid the associated physical risks. Given the rising popularity of postural inversions in yoga, through social media, it is important to do additional research on the benefits and risks.
Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht
Sarvangasana is also known as “shoulder stand”. It is an inversion posture where the whole body is balanced on the shoulder.2
People suffering from high blood pressure, slipped disc, vertigo, atherosclerosis, cerebral thrombosis migraine, pregnant and lactating women and people with diabetic retinopathy and who have undergone surgery should avoid shoulder stand. Sarvangasana should also be avoided in patients suffering from cold, flu and sinus problems.2
For beginners, the final position of Sarvangasana or shoulder stand should be held for a few seconds. It can be gradually increased with the practice for about three to five minutes.2
The shoulder stand or Sarvangasana may help in improving blood circulation and digestion. It may also help in rejuvenating the body and maintaining balance and posture of the body. Sarvangasana may increase blood pressure, which can be used as a potential benefit for patients with low blood pressure.4,5
This asana should only be performed once at the end of completion of other asanas during the yoga session. An easy relaxing posture after performing sarvangasana or shoulder stand is Shavasana (corpse pose).2
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
”Fitness and diet go hand in hand. There is no single fitness mantra that you can follow for building your body and for maintaining a good physique.”
Be rest assured that if your diet is good, half of your mission is already accomplished. The second half would encompass rigorous workouts and exercises every day, says Freak Fighter Pro wrestler, Prince Aadvanshi.
Also known as the King of Aggression, Prince Aadvanshi together with two others is the brainchild behind the Indian version of WWE fighting league. An obvious fitness enthusiast and a gym instructor, he helps people from diverse backgrounds to get into shape, build their bodies and maintain a healthy physique. For him, fitness starts with the right attitude and meticulous training.
In order to start building your body, you must first have a thorough understanding of your body type and what end result you require. While some may be interested in losing weight, others may want to build muscles and bulk up. Your fitness regime would depend on the end result. If you are an amateur with little or no experience in bodybuilding, it is best to take the guidance of an expert trainer to ensure that the efforts you put in, take shape right from the beginning.
Working Towards a Great Physique
The secret behind a great physique is hours of rigorous workouts coupled with a nutrition-loaded and protein-rich diet. Depending on your body plan, you can take the guidance of a nutrition expert about the various supplements you would need to fulfil your nutritional requirements for building body mass.
Before you start the bodybuilding regime, sit with your instructor and chart out a proper diet plan and workout regime to suit your body type and fitness needs. It is important that you follow the regime meticulously for the desired result. Ensure that you get adequate rest and are free from stress and anxiety. For a great body, a well-rested and stress-free mind is an important contributing factor.
A ketogenic diet is effective for fat loss and has a strong hunger-reducing effect. Current evidence suggests it is suboptimal for bulking and gaining lean mass. Please consult a nutritionist for a custom made ketogenic diet.
Dr. M.G. Kartheeka, MBBS, MD
”All progress takes place outside the comfort zone.”
Fitness tips for beginners
Although every person has unique needs when it comes to diet and fitness, basic fitness regimes consisting of simple exercises can be followed by healthy individuals. The journey from fat to fit or unhealthy to healthy is strewn with several hurdles most of which consist of the excuses we give to ourselves. The moment you decide to let go of the mental reservation that you cannot do it starts your journey to success. Let us explore some workouts which are safe and effective for beginners.
1. Jumping Jacks- Jumping Jacks strengthen the muscles located in the lower half of the body.
2. Butt Kicks- Butt Kicks strengthen the muscles in the front of the thigh and may also help in increasing the speed of hamstring contraction. It is a great warm-up exercise before starting cardio training.
3. Skipping- Skipping is a great way of burning calories. It is a fun exercise that can be done by both children and adults.
4. Cobra Stretch- Cobra stretch stretches the muscles of the abdomen and helps in reducing stress. It is a great cooling down exercise.
5. Plank- Doing planks regularly improves body posture and boosts metabolism. It may also help in improving body balance and coordination.
”When it comes to bodybuilding, diet means everything.”
What you eat definitely matters a lot when you start a fitness regime. Eating right and eating at regular intervals keeps your body energized throughout the day and also prevents overload.
Muscle building and a planned diet go a long way in bodybuilding. Here are some tips!
”The whole game is about the right kind of diet.”
Tips to Recover from Sports Injuries
Rigorous training and fighting and in some cases, attempting exercises incorrectly, can result in injuries. It is extremely important to attend to these injuries in order to continue your bodybuilding regime and see long-term results.
”If you are fit and active, you can conquer the world.”
Conclusion
You can’t achieve a great physique if you are not careful about what you eat, when you eat and how frequently you work out. Bodybuilding is like meditation in certain aspects, the more focus you have, the better are the results. The more diligently you work out, the faster you can build your body. Like meditation, you need to continue the regime even after you achieve your target to ensure the longevity of your physique.
A great body doesn’t have to mean a six-pack or an eight-pack look; it can just mean a toned and healthy body. Forget artificial methods of bulking-up and strive hard to get a great physique that is permanent, healthier and comes with no side-effects!
Also Read: What Causes Hip Dips: A Scientific Approach to Understanding Body Shape
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The deadly COVID has put a stop to the way we go about our daily routine, may it be going to the office, school or going out for a jog. Well, this is the right time we all need to move out of our comfort zones and try a different approach to stay healthy.
Remember, a healthy exercise schedule can prevent you from risks of developing heart diseases, diabetes and many more. It can also help you manage these conditions better. For instance, exercises for diabetes can help lower blood sugar levels and avoid further complications. One of the best exercises to include in your exercise routine would be a plank. What is a plank exercise? How will this be beneficial during the pandemic and how to perform one are questions that this article will answer.
Did You Know ?
A plank exercise is the best exercise to strengthen your core and abdomen. These exercises strengthen your hips, lower back and abdomen and improve your body balance. It is used in yoga, by professional boxers and sports like hockey, cricket and football.
The number of calories you would burn depends on how many minutes you perform a plank exercise daily. For instance, a person weighing 65 kgs would burn 3 calories every minute doing a plank. Here is what your body could benefit from plank exercising.
Apart from muscle growth and endurance, a plank can also help achieve better body balance, posture, as well as coordination. The reason the plank is considered a fundamental part of an exercise routine is because of this. With great balance, you are less susceptible to incurring injuries to single muscle groups during your workout.
The core of your body consists of the spine, shoulder bones, pelvis and joints. With a strong core, you will be able to better perform certain exercises. The 4 most important muscle groups (transversus abdominis, rectus abdominis, oblique muscles, and glutes) that constitute your core are strengthened with the help of the plank exercise.
Practicing the plank pose daily can help to stretch your core muscle groups mentioned earlier. This has a lot of benefits especially for those who engage in yoga.
Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body.
The plank posture helps to perfectly align the vertebrae (small bones) in the backbone. This can help alleviate back pain and even delay the onset of or prevent back pain in old age. Moreover, since this pose strengthens your abdominal muscles, it will help support the weight of your body when walking upright. This will further help to prevent back pain.
This pose helps to build abdominal muscles and in many cases even boosts the development of muscles in other parts of the body (due to added core strength). With more muscle mass, you will burn more calories and this will regulate a healthy appetite. Therefore, the plank pose if practised daily can help to improve metabolism as well.
The plank exercise is a type of isometric exercise. Isometric exercises are mainly performed to improve strength. These exercises don’t need movement and can be done in one place. As there is no movement involved, it will provide strength in a certain position only. Therefore, isometric exercises like plank can be done during injuries. Athletes who want to build strength are advised to practice planks.
Dr. Siddharth Gupta, MD
There are many variations of this all-around exercise and each of them provides a unique set of benefits for your body.
The front plank is a rather simple form of this exercise and promotes strengthening of the upper as well as lower body. The side plank, on the other hand, helps to strengthen the oblique abdominal muscles. This can be beneficial in reducing fat on your waist. However, a reverse plank is a slightly uncommon variation of this popular exercise pose. It is, as the name suggests, a reverse of the original position and helps to strengthen your hip muscles (glutes) and inner thigh muscles (hamstrings).
This is the traditional posture of the plank but the difference is that you will need to hold this posture for 2 whole minutes. For people who regularly workout, this may not seem very significant, but for beginners, these 2 minutes could seem quite challenging. This type of plan exercise is great for testing muscle endurance.
These are considered the next level in plank exercises as it puts immense pressure on your core muscles, making them even stronger. You will need to lie down in the original plank position and raise either one hand or one leg. You can alternate between the two for an intense workout. You can also combine this with a side plank and achieve a combination of benefits.
This is one of the most challenging and fruitful variations of the planks that are usually recommended for seasoned gym-goers. However, with careful and steady practice you can achieve this at home as well. All you need to do is lie down in a side plank position and push your leg into your body as you do in crunches. This exercise not only works the core abdominal muscles but also helps strengthen the hip joints.
The plank can also be performed using resistance bands as well. This is an advanced level of plank exercises that you can do if you think you have mastered the basic variations. You can tie a resistance band around your wrists and ankles and slowly push out against it while in the original plank position. This added strain to your muscles and joints will help them become stronger.
Plank exercise focuses on building stamina, endurance, and core strength. This exercise mainly focuses on muscle groups which include the erector spinae (ES), the external oblique (EO) and the rectus abdominis (RA).
Dr. Rajeev Singh, BAMS
Level: Beginner
Type: Front Plank/ High Plank
There are many ways to do a plank exercise, and one simple way is doing the high plank or front plank. This type is similar to push-ups, but the only difference is that instead of resting your body weight on your palms, you should rest it on your elbows.
| Step 1 | Lye down flat on the ground. |
| Step 2 | Place your elbow and legs flat (like Push-ups). |
| Step 3 | Push your body upward and keep your chin tight to your neck. |
| Step 4 | Hold your position for 10 seconds. |
| Step 5 | Bring your body downwards and continue this 3 times and then take a break. |
NOTE: Make sure your back is completely straight when doing this exercise. A plank exercise can be modified into a plank with a leg lift and arm lift. However, if you are a beginner it is recommended you do the front plank workout and it will do you good.
Do not do planks in the following cases:
NOTE: Consult a doctor if for more insight regarding conducting this exercise if you feel any of the above-listed pain.
Ultimately, enjoy the whole process. As and when you give time to this process, you will get tougher and sturdier. And then”¦keep adding few seconds to your stunning plank pose.
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YES, plank exercise is a good calorie burner that reduces belly fat. Make sure you also stick to a healthy diet while performing this exercise. Add fresh fruits, whole grains, fish, banana, yoghurt, green tea and avocados to your everyday diet. Also, make sure that you perform this exercise regularly and in the right manner. Between pushing upward and downwards hold the position for 10 seconds and then release your body. Your overall workout must be for 60 seconds.
Planks target the entire body, like the core, arms and shoulders. This full-body exercise can even help in improving your posture and lessening your back pain. So it is important to get your plank exercise position correct. A sloppy plank can cause a variety of ailments that can cause any plank exercise injury, like wrist, shoulder, neck and lower-back injuries. Some of the common posture mistakes are as follows:
In both high planks (full arm extended) and low plank (only forearms) exercises, you might make the mistake of dropping your hips. By doing this, you are releasing the core muscles where you hoped to target, not to mention the additional strain this puts on the lower back and shoulders. To correct your posture, always keep your hips in line with your shoulders.
While doing side planks, keeping your support arm too far away from your body may cause strain on your shoulder, wrist and neck as well. Your shoulder should be aligned over the top of your wrist during side planks to avoid any plank exercise injury. For a perfect plank position, align your support hand directly over your shoulder and hold your other hand high above and legs stretched out, forming a ‘T’.
A lot of people have the mistake of having their palms angled towards the centre of their body while doing their planks. This can make them find difficulty in stabilizing their shoulders and cause a chest collapse. A correct palm position would be to place hands parallel to each other without breaking at the elbows and fingers slightly turned out. This will prevent any injuries.
With so many benefits of this apparently simple exercise pose, it is no wonder that the plank posture is quickly becoming popular among fitness enthusiasts. There are many fitness trainers who have developed their own innovative variations of the plank. Even if you are not able to do the same, you can always go for the different variations and tips given here for similar results. Since the plank is indeed a total body workout as well as an addition to other workout positions, you should definitely consider adding to your workout routine.
Also Read: Exercises for Hip Pain: A Research-Based Guide to Relief
A plank exercise is the best way that you can burn belly fat and improve your body strength. If you’re looking to get into fitness, consider adding this exercise to your everyday schedule. Here are some frequently asked questions that will give you an insight into some of its other facets.
YES, you can do a 3-minute plank workout provided you are in an advanced workout schedule. A 1-minute plank workout is more than required for a beginner, while a 3-minute workout plan could mean that you are at an advanced workout level. However, if you cannot hold a plank for 120 seconds in advanced workout schedules, it could mean you are fat or weak or you may be doing it in the wrong manner.
Here’s what you can benefit from it:
Improves body flexibility
Passes body energy to your arms, legs and spine
Improves running speed and efficiency
It is advised that you plank for not more than 2 minutes. A minimum would be for 1 minute (beginner).
Planks make you tremble in the beginning because this exercise applies your entire body weight to your muscles which means a lot of force.
No, plank exercises strengthen your spine and shoulder, reduce body fat and prevent backaches. It is a simple exercise to stay fit and improve body balance and flexibility. It is advised that you go out for a jog, run cycling or swim to ensure that you look trim.
Planking is a simple exercise that everyone should add to their workout schedule as it strengthens the body core which is the main muscle that carries your entire body weight. However, follow the above-listed steps to perform it in the right manner and you will have whiteness results.
Live Healthy, Stay Safe!
Also read: 5 simple ways to stay fit and healthy
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Exercise is essential for your overall health. Good health and weight loss are interrelated. If a person has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise becomes also very crucial for the effective management of these conditions. If you are diagnosed with diabetes, you can try out these exercises for diabetes to keep your blood sugar levels in check.
Two important factors that need to be considered to lose weight are exercise and dieting. The balance between the two is very important. In your everyday routine, if you follow your diet and skip exercise or work out intensely and not follow your diet then you will see your body behaving very differently.
Exercise has many benefits attached to it along with weight loss. Exercise improves your mood, strengthens your bones, and reduces the risk of many chronic diseases. People tend to pull themselves out from exercise as they won’t have the time to hit the gym or even cannot afford to join a gym or personal trainers to guide them on their fitness journey.
So, here we would like to suggest to you the 7 best and popular exercise programs that you can practice at home and make yourself stronger, fitter and healthier.
Cardio exercise along with weight training (at least twice a week) along with calorie deficit diet is a great way of losing weight without losing muscle mass, however, if one exercises in the morning, he/she will be benefitted more because endogenous steroid secretion inside our body is greater in the morning which aids weight loss and helps in building up muscles
Dr. Nikhil Yadav, MBBS MD,CCEBDM
Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.
According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.
Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace. Jogging is between 6 – 9 kph and running will be around 10 kph.
Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy.
Exercise Pattern
Set aside 1 hour of your time and include these exercises in your routine.
Skipping exercise offers a complete body workout and helps increase your muscle strength, metabolism, and burn many calories in a short time.
Skipping exercise done regularly will bring in calmness and help to ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.
Everybody has a distinctive body and which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour.
Exercise Pattern
Plank Pose or Plank exercise is one of the most effective full-body workouts. The biggest advantage of Plank’s workout is it targets most of the major muscle groups in the body. It strengthens your muscles in the core, shoulder, arms, chest, back, and hips. Along with these benefits, Plank exercises help in quickly burning the excess fats and calories from the body.
A workout that seems to be a simple and easy one but it’s quite exhausting and intense. The plank exercise is a great example of the longer you workout the better will be your results. You need to focus on holding your plank position for a longer period to find quick and better results.
Plank exercise has different variations that target different muscle and body areas. Each variation is very helpful and keeps improving your core strength, body balance, endurance, and posture.
The Standard Plank: It is also known as The Extended Arms Plank. This position is best suited for beginners who are looking forward to improving their core strength. This workout is great for improving metabolic activity and digestion. The forearm Plank variation is an identical version of the extended arms plank. The target areas of this workout are the core, arms, shoulders, and back.
The Mountain Climbers: Considered as one of the intense variations of plank workout. A full-body workout that burns excess calories and fat from the body. The targeted areas of this workout are the biceps, hamstring muscles, core, triceps, and chest.
Exercise Pattern
The Reverse Plank: This is a variation of the standard plank but done in a reverse manner. This workout is an excellent way to stretch your body. A workout that reduces unnecessary fats and calories from your body. It helps in strengthening your core, shoulders, back, chest, and gluteal muscles.
Exercise Pattern
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Push-ups are one of the most popular exercises and it is a workout that can be done at any time, anyplace, and by anyone. Push-ups exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn burns calories.
Push-up exercises are good as it burns calories quickly and makes you focus on the larger muscles in your upper body. Push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push up exercise will also strengthen your core muscles and make your body physically stable and healthy.
Push-ups help in building more lean muscles in our chest, shoulders, biceps, and triceps. If you keep practising push-ups for weeks or months or years, then you will build a great amount of muscle mass, and to maintain your muscle your body has to expend its calories.
Exercise Pattern
Pull-ups focus on several muscle groups that burn more calories as multiple muscles like biceps, triceps, back and core are working together. This workout can aid you to get in shape, increasing your ability to burn fat and boosting your metabolism. To complete a pull-up it nearly takes 15 muscles and the primary muscles are your lats and biceps.
According to the study, doing a pull-up workout will help you burn nearly 10 calories per minute. It is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.
Exercise Pattern
Did You Know?
Squat exercises are known as muscle strengthening exercises. The main aim of this exercise is to improve the lower part of the body. Squats help burn calories and prevent fat from accumulating in your lower part of the body. This exercise helps improve your mobility and also balance. A beginner should aim for 3 sets of 12-15 reps of at least one type of squat to expect better results.
Exercise Pattern:
A popular strength training workout that strengthens and tones your lower body and improves overall fitness and athletic performance. Lunges mainly focus on strengthening your back, hips, and legs.
Lunges help in building lean muscle and reduce body fat. It is important to push yourself and include lunges in a high-intensity workout routine with the help of heavyweights. The single-leg movements involved in this workout stabilizes muscles to develop balance, stability, and coordination.
Exercise Pattern
Along with exercises that need to be done at your place for weight loss. There are other factors and methods that can be helpful for weight management. Click here to know more about weight management and weight loss.
Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.
The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relation with your body. You can also lower your blood sugar levels by practising yoga for diabetes.
Along with weight loss as its benefit, Yoga has more benefits to offer such as:
Yoga Poses are an integral part of weight reduction. Yoga poses focus mostly on improving concentration and building your muscle tone. Your body should get used to these poses to yield maximum benefits from yoga.
Some of the yoga poses that should be practised for weight loss are:
Calories Burned With Different Exercises
Here is a quick guide on how many calories different exercises burn within what time. Note that these are just general figures and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout and the amount of time you put into each exercise:
| Exercise | Calories Burned |
| Jogging/Running | 372 to 700 calories per hour |
| Skipping Rope | 500-1300 calories per hour depending on weight |
| Planking | Between 2-5 calories per minute (120-300 calories per hour) |
| Mountain Climbers Planks | 650 – 700 calories per hour |
| Pull ups | 1 calorie per pull up |
| Push ups | About 171 calories within 15 minutes (around 343 calories in 30 minutes) |
| Squats | 19-44 calories per every 5 minutes (100-222 calories for every 25 minutes) |
| Lunges | 90 calories per 15 minutes |
| Yoga | Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session) |
Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat. Even if you feel irritated by the early alarm clocks at first, it will slowly become a habit for you, a good one at that. Say, you wake up every day at 7 am in the morning. This way your biological clock shifts earlier, thereby making you tired quickly in the evening or night. This helps in maintaining the schedule diligently.
However, there have been studies that suggest that working out in the evening can be better as our bodies use lesser oxygen during that time, which may help enhance our performance and in turn lose weight. Nonetheless, the studies are quite limited and the majority of researchers direct towards morning as the favoured time to exercise if you want to lose weight at home.
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Follow these tips to make sure your weight loss programme at home is done properly:
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No, Weight loss is a combination of regular workouts and a proper diet. It is important to ensure you strictly follow both to achieve the desired results.
No, Sweat indicates your body’s ability to maintain its normal body temperature. Your body starts to store heat when you sweat so that you can experience cooling by evaporation.
Work out regularly to get in good shape. It is advisable to work out at least 2-3 times a week rather than once in a while.
Calorie intake can be determined by multiplying your ideal body weight by 14. For example, If your body weight is around 135 pounds then you need to consume 1,890 (135*14) calories per day.
It is possible to lose a certain amount of weight in a week by maintaining a strict diet and working out dedicatedly and regularly. You may also try intermittent fasting and make conscious changes in your daily lifestyle like walk more often, to quickly lose weight.
Weight loss is all about the calories you intake and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy option. You must watch your calorie intake but eating is important to stay healthy.
Any foods with high carbohydrates and fats should be avoided if you want to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks.
Also read: 5 home remedies to lose weight
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Anyone who’s gotten into a fitness routine will know the attraction of lifting weights daily. Daily lifting means more gains, right? There may be some benefit to it, but the answer is not as simple as that and it really depends on many factors.
Weight lifting or strength training has many overall health benefits. But even if your main focus is increasing muscle mass, the healthiest fitness routine will not be one dimensional. While the virtues of diversifying your routine are well-known, what happens when you do the opposite? Does sticking to the same weightlifting routine daily do any good for you?
The top benefit, of course, is increased strength. Lifting weights when coupled with the right nutrition helps in building up lean muscle, increasing your physical strength. Repetition can help you have a more focused workout, developing your muscles gradually and making you stronger. This is assuming you lift weights in a safe, healthy manner that does not cause short/long term damage.
The next obvious advantage of daily lifting is stronger bones. Exercising in general, but weight training particularly is known to improve bone density. Stronger bones are especially vital as we get older because bone density decreases with age, but developing strong bones while you’re young acts as a buffer against this threat. Denser, stronger bones help to prevent fractures and excess bone loss.
While cardio, aerobics and similar are better known for pushing your endurance limits, lifting weights every day can also increase your muscle endurance. With multiple reps (repetitions) of any one particular set of lifts, your muscles have increased aerobic activity. This means you not only have stronger muscles but muscles that keep working hard for longer durations.
Many people seeking to cut their fat and lose weight also add weight training as part of their weight management routine. The reason is that lifting weights not only burns calories during the workout but also continues after your session is over. More lean muscle reduces fat, which also helps to increase your metabolic rate. This again helps to reduce your weight. While weightlifting exclusively to reduce weight may not be very effective, adding it to your fitness routine can be beneficial with weight management.
Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day. Strength training by lifting weights can also protect your joints from injury.
Dr. M.G. Kartheeka, MBBS, MD
Most muscle build-up happens not during the workout session itself but during the rest periods after you exercise. If you always do the same routine, daily, on the same muscle group, you are not giving your body time to recover. You may end up seeing less muscle growth or no growth at all. Hence, it is important to split your weight lifting and work out different parts of the body on different days. Truth be told, having a full day of rest or even attempting different types of exercises maybe even better. But if you are intent on lifting daily, you could help yourself out by switching muscle groups every day.
Lifting every day also leaves you sore, not only at the muscles you are exercising but the rest of your body too. Soreness, apart from being uncomfortable, can lead to poor form. Poor form exponentially increases the risk of injury during your workout. If you face a muscle sprain or similar type of injury, you end up falling behind while recovering. Soreness is also a sign from your body to you, to take things easy and get rested.
Lifting weights is challenging in and of itself, but doing it daily can lead to lower and lower improvements. This can be demotivating since you will not be seeing as many returns though you’re at it every day. Without variation, changing your weights and loads and rest cycles, you’re not likely to see as much improvement as you anticipate. In this way, you may be setting yourself up for an uphill battle regarding motivation.
Some advice necessary for lifting heavy weight is- Get as close to the load as possible. Try to keep your elbows and arms close to your body. Keep your back straight during the lift, bending at the knees, keeping the load close and centered in front of you, and looking up and ahead. Get a good handhold and do not twist while lifting.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Now that you’re aware of the effects of lifting weights every day, the decision you need to make is whether this is for you. There are some benefits, lifting weights every day is not all negative as long as you do it the right way. If you have a fitness trainer, things may go easier for you. In general, you’ll want to avoid doing the same routine all the time, variation is the key here. Next, you need to gradually increase your weights and resistance levels. Going too high too fast can be harmful rather than helpful. Also, make sure you are resting in between your routines. Sleep and nutrition are essential for optimum recovery, without these two things, you can work out optimally every day but won’t see any gains.
There may be a few positives to be had with lifting every day, but for most people (especially beginners), the potential for harm is high. If you can ensure your safety and recovery, then attempt it slowly and see how your body is reacting. In most cases, the body gives us signs that things are not okay. Strengthen your nutrition with a protein-rich diet, this speeds up recovery and also encourages better muscular growth. Always learn and perform weight training in the correct way. If done incorrectly, it can harm your muscles and joints severely.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
India is a homeland for cricket legends like Sunil Gavaskar, Sachin Tendulkar, Kapil Dev, Sourav Ganguly, MS Dhoni and last but not least, Virat Kohli. For the upcoming days, Indians would be in front of their TV sets, cheering for the Men in Blue in Cricket World Cup.
But those of us who love watching Kohli hitting it out real hard must be wondering about what makes cricketers’ fitness regime and diet plans for cricketers so extraordinary to withstand all the sports-related stress. Injury-free cricketers are an asset to the National team during this critical championship, so this guide will look into the possibility of work-out regimes, diet plans and cricket-related injuries that go into the daily lives of the Indian cricketers.
Workouts:
Improving the flexibility of the body is the key to the cricketers’ fitness regime. It lowers the risk of injury of the body joints and soft tissues, also strengthening the body for on-field play.
Cricketers perform exercises like quadriceps stretch, standing hamstring stretch and straight leg raises for easing the stiffness around knees; hamstring curls, one-leg wall slides, inner-thigh lifts, etc prevent collateral ligament damage. Upper body exercises strengthen arms and torso for better precision during gameplay. Stretching hamstrings and quads and eccentric training can help lower the intensity of the lower-body injury. Eccentric training involves reducing weight at the time of shoulder press while bringing down the body and performing pull-ups as well as the downward motion of push-ups. Such exercises push the muscles to withstand the typical failure point.
Read more: 7 Health Benefits of Exercise
Diet:
Cricketers’ diet regimen includes whole grains, dairy products, fruit, lean proteins and vegetables. Nutritious carbs get adjusted to training and match demands. Massive training days mean Greek yoghurt, fruit or wholegrain muesli bars. Lower workload days mean higher protein and lower carbohydrate intake through fish, wholegrain crackers, vegetable sticks, boiled eggs, etc.
Exercising regularly, every day if possible, is the single most important thing you can do for your health. Strength training, sometimes called resistance training, should be performed two to three times a week. Apart from this, a cricketer’s diet should consist of lean proteins, complex carbohydrates, healthy fats, vitamins, as well as minerals.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Injuries and Treatment:
Chances of cricket injuries have increased because of the remarkable increase in international matches being played. Target areas for cricket-related injuries are shoulders, lower back and knees, especially for a bowler. Fast-bowlers tend to injure knees due to the force generated through knee joints that may lead to torn tissues or ligament tear.
Various kinds of injuries can affect cricketers on the field. Options for immediate treatment would be to apply an ice pack over the affected region for around twenty-thirty minutes across every three-four hours and compression by an elastic bandage, to curb the inflammation.
Fluid Needs:
This depends on playing style, position and weather conditions. Monitoring the individual fluid losses of cricketers is very important since the excessive fluid loss (around 2% of the bodyweight) can harm bowling accuracy, running speed, cooling ability and concentration. Cricketers need to fill up on necessary fluids during warm-ups, meal and drink breaks, wicket-falls and when not playing.
Conclusion:
According to India’s captain Virat Kohli, a Healthier body has made him both a better batsman and an improved fielder.
As we cheer for our Men in Blue to win the World Cup 2019, let us all follow their cue to live a more active, fit and healthy lifestyle and become better performers in life.
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.
A stiff neck, aching shoulders, and a sore lower back – 8+ hours in the office can do more harm than good! Well, we can’t tell you to stop working but we can advise you to steal a few moments from an action-packed day to do some on-the-spot Yoga poses that can help relieve the discomfort, boost your energy and clear your mind.So, are you ready to get started?
You have been working your backside off for a fit body, but the results are not in proportion to the efforts. What could be going be wrong, you wonder. Experts say that what you do before and after your workout makes as much difference to your fitness goals as what you do during your workout. Here is a look at some of the fitness mistakes that are ruining your workout.
