Posted by Shakti Saran on September 1, 2015 at 6:12pm
Hi Everyone, I keep hearing from people on how to burn, reduce and lost fat and get slim and fit. People say they don't have time or money or both for going to gym.
If you're struggling with fat and want a slim and fit body then I'm starting this post to share valuable videos that you can do at home.
At first before you start doing any exercises, make sure that you've no health issues or get a doctor check-up.
It can take several months to start seeing significant results. Major improvements can be possible by exercising for months and years. Also, it's critical to eat right on a daily basis. Soon, I'll share an article on simple healthy things to buy and eat.
Keep the pace slow enough that you're doing the exercises properly. Avoid injuries by keeping the intensity at which you can do the exercises properly. At start, you'll take time to properly understand what's being shown in the videos. Watch the same exercise repeatedly to follow the steps properly.
If you want personal trainer, nutritionist, dietitian or life coach who can guide you in person or on the Internet or phone then you can ask me. I'll find you professionals for your requirements and in your budget and if they don't work well then I'll find you other professionals. I'm increasingly connected to professionals who can benefit you.
Avoid running if you don't have an excellent treadmill or ground and footwear and know how to run or else you can hurt yourself in the short to long term.
You can also use a nice bio-mechanically designed cross-trainer or bike at home. Make sure to know how to use them correctly before using them. They might seem easy to use, however, can still cause injuries if not set and used properly.
Along with home exercises, also go for brisk walks with proper footwear.
And keep drinking water (see WebMD tips) and breathing!
Calorie Burning Low Impact Cardio Workout for Beginners - Recovery Cardio Workout with No Jumping
Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast
Fat Burning Cardio Workout - 37 Minute Fitness Blender Cardio Workout at Home
See how Manisha Ramdhin who had a very poor physical fitness and a very fat body has transformed herself into a slim, toned and muscular body that looks very fit.
Her Facebook link. This article will be soon updated with more details about her.
Posted by Shakti Saran on January 2, 2016 at 12:13am
See below a variety of selected videos and online resources for Biceps Exercises
Fitness and Bodybuilding Workouts for Health and Fitness in India!
For health & fitness enthusiasts, professionals & businesses!
Get found easily using Health Fitness India site!
Also, stay updated with Beauty Fashion Fitness India on GOOGLE+FACEBOOK
Biceps Fitness Motivation
I watch several videos and then share those which seem to cover valuable details.
Also, kindly note that the different videos might cover the different valuable details and hence before doing an exercise, it'll be best to watch all related videos and consult a personal trainer and a general doctor since I'm neither of those two but a fitness enthusiast who shares valuable resources to save time and effort of people.
There's a search bar on the top right side of this page to find more on the site.
You're welcome to add your videos through your blog posts.
Best,
Shakti
Warm ups: mobility exercises will prepare the body to move quickly and efficiently
Posted by Shakti Saran on September 20, 2015 at 6:07pm
Krav Maga ("contact combat") is a self-defense system that consists of a wide combination of techniques sourced from Aikido boxing, judo and wrestling along with realistic fight training.
Health Fitness India site suggests to learn from well-qualified Krav Maga instructors and to use the art appropriately. The content below is only to list what's online about the Krav Maga self-defense system. The content below is growing...
NEWS The man who trains those who fight terrorists has opened a martial arts school in Ghaziabad, U.P. India. You can see about him at the end of this article.
Contact me, Shakti Saran, if you wish to get your martial art school, website, courses and events listed on the Health Fitness India site. My FacebookGoogle+LinkedIn
Beginner Krav Maga Complete 30 Minute Class (Warm Up, Drills, Practice)
33 Minute Krav Maga Workout - Lower Body HIIT + Krav Combatives
Krav Maga Workout - 25 Minute Core + Combat Cardio (Warm Up & Cool Down)
KRAV MAGA TRAINING • How to win faster a street fight
KRAV MAGA TRAINING • How to counterattack Straight Punches
KRAV MAGA TRAINING • How to counter hook punches in street fights
KRAV MAGA - Nir Maman - Firearm Threat Defense, Handgun threat from front
Reality of Knife Attacks (not Krav Maga specific but seems of value)
Knife vs Gun - The 21 Foot Rule (not Krav Maga specific but seems of value)
Elite Knife Fighter vs Elite Gun Fighter - RAW, UNCUT, NEVER BEFORE SEEN FOOTAGE (not Krav Maga specific but seems of value)
Victim shoots rapist in the face (not Krav Maga specific but seems of value)
KRAV MAGA TRAINING • Knockout Pressure Points (part 1 of 5)
KRAV MAGA TRAINING • Knockout Pressure Points (part 2 of 5)
KRAV MAGA TRAINING • Knockout Pressure Points (part 3 of 5)
KRAV MAGA TRAINING • Knockout Pressure Points (part 4 of 5)
KRAV MAGA TRAINING • Knockout Pressure Points (part 5 of 5)
The content below (except videos) of the different Krav Maga schools is from the Wikipediapage of Krav Maga. I've shared it here to make it easier for people to learn more about Krav Maga around our world. You can message me your official videos to share here My FacebookGoogle+LinkedIn:
Some of the Krav Maga organizations in Israel, such as the
IKMA (Israeli Krav Maga Association, by Haim Gidon),
KMF (Krav Maga Federation, by Haim Zut),
Bukan (By Yaron Lichtenstein),
K.A.M.I. the Israeli Krav Magen Association (found by Eli Avikzar RIP, – today by Avi Abeceedon), as well as
international KMW (Krav Maga Worldwide, by Darren Levine),[23]
use Imi Lichtenfeld's original colored belt grading system which is based upon the Judo ranking system. It starts with White belt, and then Yellow, Orange, Green, Blue, Brown and Black belts.
Black belt students can move up the ranks from 1st to 9th Dan.
The time and requirements for advancing have some differences between the organizations.
In Europe the Fédération Européenne de Krav Maga (by Master Richard Douieb) and Krav Maga Academy Slovenia (by Master Karli Zaniug) also uses the colored belt grading system which is based upon the Judo ranking system.
Other organizations that teach Krav Maga in and outside of Israel like
the International Krav Maga Federation (IKMF),
Krav Maga Global (KMG) and
International Krav Maga (IKM)
use the same grading system based on a series of patches.[24]
The patch system was developed by Imi Lichtenfeld after the belt system in the late 1980s.
The grades are divided into 3 main categories; Practitioner, Graduate and Expert.
Each of the categories, which are often abbreviated to their initials, has 5 ranks.
Grades P1 through to P5 are the student levels and make up the majority of the Krav Maga community.[citation needed]
After P5 are G1-G5, and in order to achieve Graduate level the student has to demonstrate a proficiency in all of the P level techniques before advancing.
The majority of instructors hold a G level grade and are civilian instructors. However, passing the instructor's training course is a requirement, and holding a Graduate rank does not necessarily make one an instructor.
The Graduate syllabus also builds on the Practitioner syllabus by focusing more on developing fighting skills. The Expert grades cover more advanced military and 3rd party protection techniques as well as advanced sparring and fighting skills.
People who hold these ranks tend to teach in other sectors such as military and law enforcement in addition to civilian.
In order to progress to Expert level, one has to demonstrate proficiency in all of the Practitioner and Graduate syllabi and have excellent fighting skills.
Beyond Expert 5 there is the rank of Master. However, this rank is held by only a small number of individuals and reserved only for those who have dedicated a lifetime to Krav Maga and made valuable contributions in teaching and promoting the style.
Krav Maga organizations in the United States, South America and Europe such as
Krav Maga Worldwide,
Krav Maga Alliance,
National Krav Maga Association (NKMA),
Apolaki Krav Maga,
United States Krav Maga Association (USKMA),
Krav Maga Street Defence,
South American Federation of Krav Maga,
European Federation of Krav Maga,
Hagana System and
Krav Maga Academy Slovenia (KMAS)
also use a belt ranking system like that of the IKMA, KMF and Bukan.
Although there are some subtle differences, the various organisations teach the same core techniques and principles.[25]
Some other organizations such as
Pure Krav Maga (founded by Boaz Aviram) and
Urban Krav Maga
have less formal grading ranks without belts or patches but do have levels by which students can monitor their progress.
In image below, (on left) Vicky Kapoor, Head Coach at Ultimate Survivor Tactical System and M.D. at Ultimate Tactical & Combat (P) Ltd and (on right) Shakti Saran, creator of Health Fitness India
Vicky Kapoor also trains those who fight terrorists. Inauguration of martial arts school in Ghaziabad, U.P. India.
Krav Maga Delhi, India: Vicky Kapoor trains commandos to fight terror
People like me and many of my colleagues around this part of the world work in BPO specially concentrated to graveyard shift to attend the time zone of clients. As my personal experience is concerned for this sector, many people come to work here mostly of tender age, fresh college pass-outs, at the pink of their health. But, to my wonder, as recent surveys reported in medical bulletins in India and Philippines, 57% of these people are suffering from fatigue, 43% are suffering from insomnia. Remarkably, there are some other medical problems like recurrent Urinary tract infection, erectile dysfunction, obstructive renal conditions, mental stress and boredom, obesity, diabetes, high lipid profiles and many more. The work schedule, lifestyle specially the food habit, addiction, leisure time management all are more or less responsible for this old age syndromes attacking in early age.
Let’s work with some simple dos and don’ts to avoid all these hazards:
1. Food Habit
Eat adequate protein and protein supplements: Fish, eggs, meats, soya foods, milk and milk-made, pulses etc.
Eat measured carbohydrates: cereals, oats, and sprouts etc
Eat more rich anti-oxidant foods to energize yourself like amla (Indian gooseberry), sweet potato, berries, citrus, grapes, grape-fruit, spinach, tomato, onion
Drink adequate water – at least 4 - 4.5 liters/day. Start your day drinking fresh water (about 1 liter); this keeps you energetic throughout the day.
Drink Green Tea rather taking white tea or coffee but limited. Too much tannin or caffeine in regular course is not recommended.
Eat more green and leafy vegetables, consume more salads and boiled vegetables
2. Exercise & Fitness Management
Exercise, by any means, has to be in the schedule of every regular worker. You may go for Gym, freehand, swimming, walking, yoga or any procedure of your own choice which will lead a physical and mental fitness. Any of these practices help to increase reflex and keep many health hazards far away. You may try for some outdoor sports events for relaxation. A regular work out session or some little practices as walking instead of short distance vehicles, stepping up floors by staircase avoiding lifts are absolutely necessary to keep yourself fit for long run.
3. Sleep Management
As you are running after a different time zone the biological clock of the physique has to be adjusted. Remember, sleeping is the factor which gets mostly effected by this odd schedule day (night) outs. You must have to maintain a complete 7-8 hrs sound sleep everyday to keep your physique and mind fresh and energetic for daily work. In daylight, if it is seems to be challenging for you try every possible means to sleep peacefully before you go out for the day. In sudden odd shit, if you are supposed to sleep, do everything possible to make it happen, as:
a. Use curtain to stop day light to hamper your sleep
b. Use a closed door separate room
c. Avoid TV, Computer or Smartphone, don’t keep them beside or pillow
d. Avoid regular tasks on sleeping time; remember this is your midnight and your day is about start after a few hours
e. Talk with your partner if he/she runs into a different time zone regarding romantic practices
f. Shut down or make phones silent and other gadgets and inform regular callers not to disturb you in sleeping hours; Try to avoid “I am 24/7 available”
Remember, a peaceful sleep in regular basis could keep many hazards away from your life
Remember, a peaceful sleep in regular basis could keep many hazards away from your life
4. Personal life & Social response
Personal and social life is one of the vital factors of our life. The weekend hangout at a alcohol party, disco, late night party at friend’s place are not the only means of enjoying and recharging life. I am not asking you to condemn all those things as an old grandfather. Keeping a few friends’ party in schedule, also keep some good quality time for your family, your parents, spouse, love, pets, local club or different organizations where you might enjoy some other kind of cultural activities. Some other socialization activities like gardening, home décor, reading, or learning something for higher study or just mental refreshment is good enough to keep your mind cool and control health positively. Medical Equipment Manufactrur in China
5. Time Management
This is the most essential factor. If you cannot manage your time you are losing a lot of things. Even, with your strong mindset to do something positive change in lifestyle might go in vain for the lack of time management. You might have to take a short distance vehicle instead of walking, a lift instead of staircase, a junk food instead of purchasing or cooking something healthy, a quick drink to release stress for the time instead of exercising some good activities. So make your daily routine very cautiously and try to maintain that in a religious way.
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God, I don't understand but I think what's important is that you do.
A friend told me today that she wasn't able to sleep last night and was having a headache today. She has had sleeping issues for years. I wish her best.
During gym, I thought that I would share with her what I've been doing for many years since when I went to USA for college.
This has been my prayer for around fifteen years which I've started to do since years: "Om, sare bhagwano ki jai, baba amma ki jai, Om." (Om, Praise to all Gods, Praise to father mother, Om.) In my prayer, baba amma started Ramashram Satsang in Mathura and are spiritual gurus of my family since my great grandfather's times. I've read several of their books and I find those books human. Our baba has mentioned about the progress of USA due to how the people are generally there.
There have been times when I've repeated this in my mind several times before sleeping. Generally, I say this sometimes but I say this everyday before going to sleep. I've found that I almost always sleep well and generally fall asleep right after closing my eyes. I also pray to the universe to give me energy which is a part of my meditation practice which is a modified version of what baba created. Generally I also say "Mujhe bal buddhi vidya deejiye. Main balwan buddhiman vidwan banu." after saying the above.
Since some years, I also daily say "Bhagwan mujhe pyaar deejiye, meri raksha kariye, mujh par daya kariye, mujhe shama keejiye". I started saying this after I learned about Chanakya neeti and somehow felt that it could also lead to people doing something negative unless the best people are applying the same. I kept feeling this and someday I got thought of pyaar (love), raksha (protection), daya (kindness) and shama (forgiveness) as my principles and my requests to God.
I'm sharing this because when I thought of sharing my prayer with my friend, I realized that I didn't have my phone with me. It was on my mind and after leaving the gym, a security guard at the mall came to me and asked me what was in his hand. I saw that it was a pepper spray generally used by women for self-defense and told him the same. He had sprayed it in his eyes while opening it and so I told him to wash his eyes which he had already done. I asked him where he found it and he showed me a car and said that some girls had come out of it. I told him to return it to them because they might not realize that it's not with them and then if they need it then they wouldn't have it.
I asked him his name and he said Om Singh and that made me think of sharing the above with everyone. Before starting college, I had attended a community college for a semester while I was staying with my uncle in USA. I used to make swastika and sometimes also Om on my answer sheets and my uncle was informed from college about it and my uncle had shared with me that swastika might be taken as related to Hitler. Since then I had stopped making it on my answer sheets. I was highly grateful to my uncle and the community college to had given me world class opportunity to learn and experience life in USA. Om, sare bhagwano ki jai, baba amma ki jai, Om.
Several years ago, my grandmother (dad's mom) had given me a mantra:
asato mā sad gamaya (From ignorance lead me to truth) tamaso mā jyotir gamaya (From darkness lead me to light) mṛtyor mā amṛtaṁ gamaya (From death lead me to immortality)
The above is also used at the end of 3rd Matrix movie. The 1st Matrix movie had released the 1st year of my college and I had watched it then. Amazing is that my dad had visited me for a few days then and I had asked him to go with me for the movie. Now I remember that when I was going to Canada for Masters (I withdrew from the program after few months due to personal reasons even though the college was great in general), I had visited my dad in Hyderabad from Delhi due to a friend's wedding and I had asked him to go with me for the Dark Knight movie which had released then.
A classmate in Canada had asked me who I missed in India and I had said my grandmother (dad's mom). When I returned to Hyderabad, I saw her very ill and I asked family to take her to hospital and she passed away after some months. It was a blessing that I was with her then. She had Alzheimer but when I returned and asked who I was, she said my name. Recently, when an aunt said that someday she'll be old and who'll take care of her because they want to send their son to USA then I said that she has another son. I wish I'll be there for them as needed.
I wish people would realize that along with everything we do for ourselves, our family, our society and our world are also a part of us. I think that it's not about distributing equally but about enabling equal opportunity. Also, I wish that people in general would realize that rather than producing and bringing up children who'll live average and even miserable lives, have only so many children for whom the parents can provide good to great opportunities for them to maximize their human potential.
Moreover, it's a blessing that today I'm sharing the above: Today is Navratri dedicated to the glorification of Shakti, the feminine form of the Divine. During these nine nights, the mother goddess is worshiped in nine different forms. Navratri culminates on the 10th day with the festivities of Vijayadasham, also known as Dusshera. It celebrates the triumph of good over evil. One of my companies is named Shachi Health Fitness India Pvt. Ltd. and Shachi is one of mother Goddesses who's the beautiful and powerful one. I wish more and more people in India and our world would get value from www.healthfitnessindia.com. I had to stop it some years ago because of expenses, however, after Nirbhaya case in Delhi, I decided to bring it up again. Today I thought of sharing my prayer with my friend and a guard showed me a pepper spray which had possibly fell from a girl. I wish she'll get it back and be increasingly prepared to fight and defend herself. Someday I wish to also contribute to enabling women with arms including required training.
I've no issues with being commercial and building and growing the most successful company possible, however, sometimes it seems that people are only commercial and lack purpose for doing that work. I've shared with a variety of senior people to do something increasingly well for self-defense for people, however, it seems that due to their negative experiences that they've been distancing away from a purpose even though the commercial aspect does interest them. I feel that such people might even contribute at some level but wouldn't achieve top level greatness in that work. Of course, even if they can contribute lesser, it's much better than not contributing at all and then there are people who are even worsening us and our future generations.
I generally don't celebrate festivals in strictly religious ways, however, I respect them. I've started to feel that when we believe in God then we're always in prayer. I do a variety of things as human which might not conform to the different religious groups in our world. However, I think that when we're not hurting and harming others negatively while pursuing our interests then we're conforming to humanity and which I believe would be acceptable by God.
---I apologize up front if I'm unable to respond to any comments because of time. If you find my post of value then please also share it with other people to possibly also benefit them. Thank You! Best Wishes! Shakti
Since ancient times, India’s philosophy of nature has concerned itself with the big picture and commonality in regards to space and natural phenomena. It has heavily influenced Ayurveda’s belief that the life is composed of “space”, which is in turn born of body, sensation, organs, mind, and the balance between them, and that humans too are a part of nature in themselves. Medical Equipment Manufacturer in China
The most important part of many Indian people’s lives is mealtime. A popular Indian proverb says that “Illness is cured in the kitchen”, which should give you an idea of how much they value a balanced diet (and why they use so many spices and herbs in their cooking). India’s best-known, dish, curry, is designed to properly balance what India believes to be the six essential flavors (salty, sweet, bitter, spicy, sour, and richness) which leads directly to healthy living. India also has many other proverbs about herbs, a sign of how many different varieties of plants grow there.
This is how Ayurveda adopted Indian beliefs and came to consider all plants to be herbs and all medicine made from herbs to be equivalent to food. Because herbs have no side effects, not only can they help restore the body’s balance even after it’s been damaged by an unhealthy diet, stress, and other environmental factors, they can help already healthy people to feel even better than most other people their age.
Indian people’s very way of life is based on Ayurvedic principles. Indeed, it is little exaggeration to say they are one and the same. And when one sees how well it works for Indian people, it’s easy to see how the teachings of Ayurveda can help all of us to lead healthier, happier lives.
Posted by Shakti Saran on September 3, 2014 at 2:00pm
Hi All,
I'd like to thank Ms. Vani Pahwa to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:
1. Why did you decide to enter the fitness industry?
I have been an Indian Classical dancer since childhood and always been a physically active person. My passion for dance and physical activity always ran parallel to my career in IT. A couple of bad injuries, being told more cons than pros by "experts" led me to begin my study of the field of anatomy and fitness in detail. It was a natural culmination of my desire to beat the odds and be better informed. I guess my ability to do this for myself lead me to offer it in an effective manner to those around and here I am. Still learning and growing...
2. What are your specialties as a fitness professional?
Master Instructor with Evidence Based Fitness academy
Barefoot Training Specialist
BOSU Certified Personal Trainer
ACE (American Council on Exercise) Personal Trainer Metabolic & Functional Training
Vibro Gym Trainer
Reebok Aerobics
Reebok Step Program
Basic Life Support Provider (American Heart Association
I deal with a wide variety of clientele - sports persons, people with general fitness and weight issues, chronic ailments and people needing rehab. I work in conjunction with their doctors. I deal with all age groups - from kids to the old population.
3. What's a great piece of advise that you've given to a client?
It's for the client to say how great they feel my advise is :D
But I do tell most of them at some point or the other, "Whether you think you can, or you think can't, you are right". Everything one does is successful to the extent the mind and body are in sync. This holds true for just about anything and not limited to "holistic workouts".
4. Can you please share any major mistakes that fitness professionals make?
I think one of the major mistakes that any fitness professional can make is to think one size fits all. The human body is a complex thing and should be treated with respect. The value of continued education and keeping up with research in the field cannot be over estimated. Bring knowledge and integrity in what you do. Always be willing to learn . Experience cannot be short circuited. Learn and respect the fact that "fitness" means different things to different people.
5. Where do you see yourself professionally in the next five and ten years from now?
Learning and always reinventing myself and bringing all of that to my clients. Using my growing personal experiences to keep presenting evolving and more mature health and fitness solutions.
Posted by Shakti Saran on August 22, 2014 at 7:30am
Hi All,
I'd like to thank Ms. Seema Sharma to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:
1. Why did you decide to enter the fitness industry?
I decided to become a professional fitness consultant when I was paralyzed fr one year on left hand and right leg, I was totally on bed that time. I used to teach and learn before it happened but I was totally my mind changed after that. I was state level olympian and also had played many games 1987 state level as well as I used to play, kabbaddi, badminton, kho kho, volleyball, swimming. But after my injury my mentor, my guruji, my inspiration.....Dronacharya's awardee Mr. BHUPENDER DHAWAN JI, Commonwealth Champion MR. DINESH ASWAL JI help me to give up. And then now I'm professional fitness consultant.
2. What are your specialties as a fitness professional?
Certified fitness professional, licensed zumba instructor, certified by dronacharya's the gym Aerobic instructor, AFFA certified group ex instructor, personal trainer, taking group classes as well as personal training.
3. What's a great piece of advise that you've given to a client?
I'm always telling my clients control your mind not your body. You can control it because of your will power, your intention, and your dedication will decide what will you achieve.
4. Can you please share any major mistakes that fitness professionals make?
Many professionals take every person easy and give all of them the same exercises. No, I think every person has individual personality, different life style, different type of body so how come give same exercises to all of them. They know it very well but take it easy.
5. Where do you see yourself professionally in the next five and ten years from now?
My desires aren't so much...but I know the time which I have in my life....I will provide my services, my knowledge, and jo bhi maine ab tak sikha hai sab jitna ho sake logo ko unki health ko lekar jo myths hai unko hatakar jitna bhi hoga aware karti rahungi ta-umra.
Posted by Shakti Saran on October 27, 2013 at 7:30pm
This post shares about health and fitness benefits of elliptical cross-trainer exercise machines, brands available in India and how to buy them including what factors to consider. You'll see more and more relevant information added in this post.
If you manufacture elliptical workout machines then you can share your details with me by signing up and sending me a message about your products.
If you sell elliptical machines to gyms, fitness centers and homes then please ask about my marketing services.
1. Are elliptical machines better than treadmills for basic aerobic workouts?
Answer from Edward R. Laskowski, M.D.
You can get an effective aerobic workout with both an elliptical machine and a treadmill. In general, you can let your fitness goals determine whether you choose an elliptical machine or a treadmill — or a different piece of exercise equipment.
However, elliptical machines might offer some advantages over treadmills. For example:
What makes an elliptical trainer unique is the combined upper and lower body workout. In fact, there is no other fitness equipment that simultaneously works as many muscle groups. That is why many refer to an elliptical as a cross-trainer.
With an elliptical trainer, you get a workout that utilizes the quadriceps, hamstrings, glutes, chest, back, triceps and biceps. The obvious benefit from exercising more muscles is that you tone more of your body. Furthermore, you also optimize your energy expenditure. You end up burning more calories and fat in less time. It is also suggested that there is a reduced perceived rate of exertion with an elliptical workout. You are actually exercising harder then you would normally perceive.
Of course, to get the full benefit of the dual action workout, it is important that you distribute the resistance between your upper and lower body. Many people who exercise on an elliptical trainer place most of the resistance on their lower body and only go through the motions with the upper handlebars.
3. How to find an exercise machine that suits you, and make the most out of any machine workout.
Elliptical Machines pack a little less punch on the joints, and either can be a good alternative to the treadmill, says Matthew Vukovich, exercise physiologist and associate professor at South Dakota State University.
Because you use them in a standing position, you're using lots of muscle mass, so the calorie burn rate is still pretty high.
Elliptical machines with arm components can further increase the numbers of calories you burn, says Stamford. But if you're a beginner, he doesn’t recommend using your arms at first.
The variety of elliptical trainers is a very important point. Because there are so many ways an elliptical can be made, there are a lot of competing choices and marketing claims. Many of these claims are complete fabrications just to get you to buy their machines so you need to be very careful.
A. 3. How Experienced are You with an Elliptical Trainer?
A. 4. Determine Which Features You Want
B. Decide Who, Where, and How You Will Use the Elliptical Trainer
B. 1. Who will be using the elliptical trainer?
B. 2. Where will you use the elliptical trainer?
B. 3. How will you use the elliptical trainer?
C. DETERMINING QUALITY LEVELS
This is the most difficult part of buying an elliptical trainer. There are some great marketing people in the fitness business. Their goal is to make you think that their elliptical trainer is worth much more than someone else’s elliptical trainer, regardless of price.
Although it is difficult to absolutely determine quality from the price of the product, it is still the best way to separate the quality levels of ellipticals. It makes sense as well. A manufacturer has to spend more money on a better quality elliptical trainer. Therefore, they have to charge more for it as well.
D. Determining Elliptical User Variables
D. 1. User Weight
D. 2. Time Used
D. 3. Number of Users
The strength of any elliptical trainer or its Achilles' heel is its drive system. By drive system, we are speaking of the drive axle, axle bearings, drive belt, generator or alternator, and power PCB. If these are well-engineered it will hide a multitude of sins. Components are important but engineering is more important in this area. For instance, one manufacturer uses cheaper quality components but gets away with it (sometimes) because their engineering is so good. We have also seen others who have fantastic components but poor reliability due to poor engineering.
DIFFERENT ELLIPTICAL TYPES AND SMOOTHNESS
Frankly, the difference in elliptical trainer smoothness has three main considerations: Design type, quality of build, and weight of the flywheel. To decide which type of elliptical will feel smoother to you – you will have to try the different models. When doing this make sure that you try them in the same price range. Otherwise you will get a skewed view of the type. The smoothness will depend a lot on your physiology.
The quality of construction will make a difference in smoothness. You will easily be able to tell the difference in the same type of machines. Make sure that you decide on which type of elliptical design you want before you attempt to determine the quality of construction. Otherwise the differences in type smoothness will skew the results. The flywheel weight will determine to a great extent the smoothness of the machine. The heavier the flywheel the more inertia is available to keep the drive system turning. The only drawback to the heavy flywheel is that the drive axle bearings will wear more quickly.
DRIVE SYSTEM COMPONENTS
The different drive system components that make up the elliptical drive system are the drive axle, axle bearings, drive belt, generator or alternator, and power PCB. Unfortunately you will not be able to determine the quality level of these components by looking at the machine.
Some questions that you can ask the sales person will help you get some general notions of the machine.
Sealed bearings are generally better in these units than shielded bearings. This is because the sealed bearings are better at keeping dirt out of the ball track.
Alternator or generator powered units will typically have more expensive repairs than plug in machines.
NOISE
An overly noisy elliptical trainer points to poor engineering, poor components, or poor assembly.
PROGRAMS
These provide variation in your workout.
HEART RATE CONTROL (HRC)
The best option in this category is HR handgrips you can hold onto that determine your heart rate. The manufacturers have made this system much more accurate than it was in the past but they are still quite inaccurate on the low cost machines.
WARRANTY & MAINTENANCE
Warranties lately have become crazy so don’t get carried away with the Lifetime warranties on this or that elliptical trainer. Ultimately, you want to make sure you get an elliptical that you like, is easy for you to operate, and feels good for use. If you don’t like it, you won’t need the warranty anyway because you won’t use the machine enough to break it.
In regard to maintenance, keeping it clean is the golden rule. To help with this, put it on an elliptical mat and periodically clean the entire elliptical.
Fat loss starts in the kitchen. Eat 4-6 small meals containing high protein, healthy fat, fibers, and low GI carbs. Do 45mins of exercise at least 5 times per week. Focus on doing whole body exercises that expends energy and increase your metabolism.
3 hrs work out per week, Complex carbs, high biological value protein, good fats included balanced diet and small frequent meals at least 5-6 times a day and very important breakfast.
a approach based on metabolic rate, strength & endurance with a strict regimen of right choice of nutriments. This is the only approach need to be done scientifically with lipid, blood, Hormonal parameters.
Posted by Shakti Saran on August 3, 2013 at 11:38am
Hi All, In the comments below, I'll share on how to help, support and guide resource constrained, poor or struggling top sports people and athletes in India.
If you know of any such sports person or athlete who is resource constrained, poor or struggling then please share about them with me and I'll share about them in comments below.
I might be able to share some ideas on how to help them and that if you can also share any ideas with me then I'll share them in comments below.
Along with ideas, we've to also make efforts so that the sports people and athletes in India actually get the help, support and guidance. We should also share with them about our ideas and any opportunities that we can find for them.
I wish that our efforts would also help to advance our world by helping to better maximize human potential.
Demonstrate how to carry out various exercises and routines
Watch clients do exercises and show or tell them correct techniques to minimize injury and improve fitness
Give alternative exercises during workouts or classes for different levels of fitness and skill
Monitor clients’ progress and adapt programs as needed
Explain and enforce safety rules and regulations on sports, recreational activities, and the use of exercise equipment
Give clients information or resources about nutrition, weight control, and lifestyle issues
Give emergency first aid if needed
Hence, just having a "better" body might not mean that the trainer is more qualified than the other trainers for your needs. The "better" body now can also be a result of exercise, diet, rest and other practices harmful in the long-term. Of course, the fitness trainer having the "better" body could even be better than the other trainers for your needs but that's not necessary.
At least check the fitness trainer's certifications and work experience including client results before spending money and possibly also getting harmed.
Don't get fooled and harmed by a "better" bodied but ill-qualified trainer for your needs. Also, know whether you want to build and grow a body with a focus on bodybuilding / figure competitions or on longevity with aesthetics and functionality.
Below are Interviews of Health and Fitness Professionals in India
Scientists say they can explain Usain Bolt's extraordinary speed with a mathematical model.
His 100m time of 9.58 seconds during the 2009 World Championships in Berlin is the current world record.
They say their model explains the power and energy he had to expend to overcome drag caused by air resistance, made stronger by his frame of 6ft 5in.
The team calculated that Bolt's maximum power occurred when he was less than one second into the race and was only at half his maximum speed. This demonstrates the near immediate effect of drag, which is where air resistance slows moving objects.
They also discovered less than 8% of the energy his muscles produced was used for motion, with the rest absorbed by drag.
How To Start Running For Beginners
It's no secret why running is fun. Speed, the wind in your face, that adrenaline rush -- as soon as toddlers learn to run, it's hard to keep them still. They will choose running over walking as the preferred mode of transport. It's too bad that as people get older, as we become more circumspect in our movements, we also cease to run. In some cultures running is even considered a big no-no for grownups to do.
There's no great secret to running, and the benefits are great. Would you like to recapture the joy of running? Here are some ideas on how to start running for beginners.
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The glycemic index, or glycaemic index, (GI) provides a measure of how quickly blood sugar levels (i.e., levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate total carbohydrate minus fiber) in a food raises a person's blood glucose level following consumption of the food, relative to consumption of pure glucose. Glucose has a glycemic index of 100.
A practical limitation of the glycemic index is that it does not take into account the amount of carbohydrate actually consumed. A related measure, the glycemic load, factors this in by multiplying the glycemic index of the food in question by the carbohydrate content of the actual serving.
Compared with an isocaloric low-GI meal, a high-GI meal decreased plasma glucose, increased hunger, and selectively stimulated brain regions associated with reward and craving in the late postprandial period, which is a time with special significance to eating behavior at the next meal.
*Low-GI varieties were also identified. †Average of all available data.
Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. Thelower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)
42
111
24
Apple, made with sugar
44
60
13
Apple, made without sugar
48
60
9
Waffles, Aunt Jemima (Quaker Oats)
76
35
10
Bagel, white, frozen
72
70
25
Baguette, white, plain
95
30
15
Coarse barley bread, 75-80% kernels, average
34
30
7
Hamburger bun
61
30
9
Kaiser roll
73
30
12
Pumpernickel bread
56
30
7
50% cracked wheat kernel bread
58
30
12
White wheat flour bread
71
30
10
Wonder™ bread, average
73
30
10
Whole wheat bread, average
71
30
9
100% Whole Grain™ bread (Natural Ovens)
51
30
7
Pita bread, white
68
30
10
Corn tortilla
52
50
12
Wheat tortilla
30
50
8
BEVERAGES
Coca Cola®, average
63
250 mL
16
Fanta®, orange soft drink
68
250 mL
23
Lucozade®, original (sparkling glucose drink)
95±10
250 mL
40
Apple juice, unsweetened, average
44
250 mL
30
Cranberry juice cocktail (Ocean Spray®)
68
250 mL
24
Gatorade
78
250 mL
12
Orange juice, unsweetened
50
250 mL
12
Tomato juice, canned
38
250 mL
4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average
55
30
12
Coco Pops™, average
77
30
20
Cornflakes™, average
93
30
23
Cream of Wheat™ (Nabisco)
66
250
17
Cream of Wheat™, Instant (Nabisco)
74
250
22
Grapenuts™, average
75
30
16
Muesli, average
66
30
16
Oatmeal, average
55
250
13
Instant oatmeal, average
83
250
30
Puffed wheat, average
80
30
17
Raisin Bran™ (Kellogg's)
61
30
12
Special K™ (Kellogg's)
69
30
14
GRAINS
Pearled barley, average
28
150
12
Sweet corn on the cob, average
60
150
20
Couscous, average
65
150
9
Quinoa
53
150
13
White rice, average
89
150
43
Quick cooking white basmati
67
150
28
Brown rice, average
50
150
16
Converted, white rice (Uncle Ben's®)
38
150
14
Whole wheat kernels, average
30
50
11
Bulgur, average
48
150
12
COOKIES AND CRACKERS
Graham crackers
74
25
14
Vanilla wafers
77
25
14
Shortbread
64
25
10
Rice cakes, average
82
25
17
Rye crisps, average
64
25
11
Soda crackers
74
25
12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular
57
50
6
Ice cream, premium
38
50
3
Milk, full fat
41
250mL
5
Milk, skim
32
250 mL
4
Reduced-fat yogurt with fruit, average
33
200
11
FRUITS
Apple, average
39
120
6
Banana, ripe
62
120
16
Dates, dried
42
60
18
Grapefruit
25
120
3
Grapes, average
59
120
11
Orange, average
40
120
4
Peach, average
42
120
5
Peach, canned in light syrup
40
120
5
Pear, average
38
120
4
Pear, canned in pear juice
43
120
5
Prunes, pitted
29
60
10
Raisins
64
60
28
Watermelon
72
120
4
BEANS AND NUTS
Baked beans, average
40
150
6
Blackeye peas, average
33
150
10
Black beans
30
150
7
Chickpeas, average
10
150
3
Chickpeas, canned in brine
38
150
9
Navy beans, average
31
150
9
Kidney beans, average
29
150
7
Lentils, average
29
150
5
Soy beans, average
15
150
1
Cashews, salted
27
50
3
Peanuts, average
7
50
0
PASTA and NOODLES
Fettucini, average
32
180
15
Macaroni, average
47
180
23
Macaroni and Cheese (Kraft)
64
180
32
Spaghetti, white, boiled, average
46
180
22
Spaghetti, white, boiled 20 min, average
58
180
26
Spaghetti, wholemeal, boiled, average
42
180
17
SNACK FOODS
Corn chips, plain, salted, average
42
50
11
Fruit Roll-Ups®
99
30
24
M & M's®, peanut
33
30
6
Microwave popcorn, plain, average
55
20
6
Potato chips, average
51
50
12
Pretzels, oven-baked
83
30
16
Snickers Bar®
51
60
18
VEGETABLES
Green peas, average
51
80
4
Carrots, average
35
80
2
Parsnips
52
80
4
Baked russet potato, average
111
150
33
Boiled white potato, average
82
150
21
Instant mashed potato, average
87
150
17
Sweet potato, average
70
150
22
Yam, average
54
150
20
MISCELLANEOUS
Hummus (chickpea salad dip)
6
30
0
Chicken nuggets, frozen, reheated in microwave oven 5 min
46
100
7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce
80
100
22
Pizza, Super Supreme (Pizza Hut)
36
100
9
Honey, average
61
25
12
A behavioral intervention incorporating specific glycemic index goals improves dietary quality, weight control and glycemic control in adults with type 2 diabetes
An intervention including a specific goal to consume six to eight servings of LGI foods daily can improve diabetes outcomes. Clinicians should help patients set specific targets for dietary change and identify ways of achieving those goals.
Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
Do Not Let This Happen Again
Unable to pay fee, swimming champ hangs self. This Ghaziabad (INDIA) girl Saira had won gold medals in 100 small and big swimming competitions. Article link
Unstoppable: Cassidy Duffield
Someone in India asked me how to become a CrossFit trainer?
You can also try to find CrossFit trainers and classes in India or internationally.
CrossFit - Nine Foundational Movements, Lisa Ray
Explanation of Handstand Push-ups, Scales, Kipps, Strict - CrossFit - Health and Fitness India Scroll down and you'll find several pages of embedded videos. This is one of the latest ones which I've also shared here
On 27 June 2013: Amazing! I've been going to a physiotherapist since few days. Today morning before going to him, I watched the Greg Glassman, Founder & CEO, Crossfit: March 13, 2013, Full Talk video (see below).
After that I created the Crossfit - Health and Fitness India page.
After that I went to the clinic. There I met a news reporter who's the deputy bureau chief of a top news channel. Highly unfortunately, he has suffered multiple fractures because he fell forward and that he put his hands straight which caused the multiple fractures. I could hear him scream in pain as the physiotherapist was working on him.
When the physiotherapist got done, I mentioned to him that we should teach functional training to the masses like how to fall, how to pick up things and etc. on which the physiotherapist said yes. I think that if the masses are unhealthy and unfit then it's negative for them and for our society, environment and world overall.
Crossfit is about functional training and fitness and that it's amazing that I had thought of it and that had viewed the founder's hour long video and that had also created the Crossfit - Health and Fitness India Facebook page just before going to the clinic and meeting the news reporter.
I shared with the news reporter the Health and Fitness India network's website and I wish that he would help me to bring the site increasingly to the people in India and also worldwide. I asked him if he has a child on which he showed me the photo of his little daughter on his mobile. I suggested him to provide her functional training from early on. I wish that my efforts would be of increasing value to our world and that I would also work with more and more of the best people from worldwide.
Scientific research study of CrossFit athletes (first part 2 and then part 1):
CrossFit - A Metabolic Analysis of CrossFit's Elite: Part 2
CrossFit - A Metabolic Analysis of CrossFit's Elite: Part 1
Greg Glassman, Founder & CEO, Crossfit: March 13, 2013, Full Talk
Published on Mar 27, 2012 (from the About section of video)
Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings "a jet stream of adaptation," says CrossFit founder Greg Glassman.
In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.
"Each level builds on the level below it," explains Nicole Carroll, director of certification. "If your nutrition sucks, these things will not be where they could be if it were more solid."
Likewise, Glassman says CrossFit favors Barry Sears' Zone Diet "because it does give me accurate and precise prescription for caloric intake and, more importantly, the exact levels of macronutrient that I can start at."
Likewise, trainers and coaches can make informed decisions on how to tweak an athlete's diet for improved performance, he says.
CrossFit HQ trainer Pat Sherwood says nutrition isn't an either/or aspect of training.
"It's not quality or quantity. It can and it should be both."
The Test of Fitness
"How many women have beaten that winning time from 2007...That's our next generation..." Wonderful!
The Women of CrossFit Dynamix
CrossFit Games Update Show: April 23, 2014
Reebok CrossFit ONE - Why do you Crossfit?
CrossFit - Letting Beauty Speak
Growing Up Strong
CrossFit India - Fitness Motivation for Girls, Women, Boys, Men
2013 Reebok CrossFit Games Recap
CrossFit - The Fittest Woman in the World: Thor's Daughter
CrossFit - Let Me Tell You About CrossFit
CrossFit Open 14.3 WOD STRATEGY AND TIPS ON DEADLIFTS AND BOX JUMPS -- TECHNIQUE WOD
From the About section of video:
CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.
Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. "My perception of beauty has changed over the past few years," Benavidez says. "True beauty ... is strength and fitness, and confidence in yourself."
Perez was originally motivated by trying to be skinny. "That wasn't getting me anywhere," she says. "With CrossFit, I set goals. I want to deadlift 225, I'm going to hit that faster than I'm going to look in the mirror and like what I see."
Ager says putting in the work is key to getting what you want. "I think that hard work and the way that your body looks go so hand-in-hand," she says. "Once you do get a body that you want, you're very proud of it ... you're proud of what your body can do."
Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.
CrossFit - Highlights from the 2012 Reebok CrossFit Games
What is CrossFit?
From the About section of video:
What is CrossFit? CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of thousands worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
What Is CrossFit? Short by CrossFit by Overload
CrossFit - Number 1 and Number 2: A Day of Training
Find out how 2010 Games champion Graham Holmberg and second-place finisher Rich Froning Jr. are training for the 2011 Reebok CrossFit Games. At the Rogue Fitness training center in Columbus, Ohio, and CrossFit Cookeville at Tennessee Tech University, Sevan Matossian captures these two elite athletes preparing themselves for the mental and physical battles they are soon to encounter.
Reminiscing on his experiences last year, Froning says, "You can look at it like I lost or you can look at it like he won, and either way the outcome is he won. There's not much you can do about it, and I can't change anything about it."
To prepare for this year's Games, Froning says his game plan is simple: "Train as hard as I can. That's what I'm going to do, and that's what I have been doing."
Reigning champion Holmberg confronts criticism about his performance and obscurity over the past year. He says the Open was a "lose-lose situation" for him—if he did well, people expected it, but if he did poorly, people would question his capability. Holmberg finished 37th overall in the Open, and he didn't compete in a regional event.
Both athletes say they are ready for the Home Depot Center and July 29. They analyze their own past performances and that of their peers, sizing up the competition.
"We'll see what happens when we get to the Games," Holmberg says. "That's all that really matters."
CrossFit - WOD 120803 Demo with Andrea Ager, Jackie Perez, Rita Bena
Posted by Shakti Saran on February 14, 2014 at 1:04pm
This thought came to me due to some different recent experiences. I've had to let go a freelancer from http://www.spasandsalonsindia.com/ work because the person wasn't meeting even half the targets. The person sms'd me today that yesterday the target wasn't met because of neck pain and that the person would've done the work today morning. I've told the person several times to share with me timely on any issues. I've also been very accommodating to this person even after several delays have happened. Due to my constraints also, I had to let go this freelancer and I suggested the person to join a large company because the person would learn good things there. This person had earlier worked for a small company which closed and they didn't even pay the person the dues.
How much greatness do you find in companies in India in general considering the best in our world? I think that if people would work for large companies then they could learn a lot even when they would later work for other companies in India. By large, I don't mean the number of people like it might seem in India. By large, I mean the quality of most people in that company and the value being generated.
I would think that if Lord Krishna ran a company then the required quality of people would be attracted to the company. I might also stay in Mathura in the coming months due to the air pollution here. Please bless me Lord Krishna that I would also build and grow large companies.
Posted by Shakti Saran on February 8, 2016 at 2:30pm
See below a variety of selected videos and online resources for Kettlebell Exercises
Fitness and Bodybuilding Workouts for Health and Fitness in India!
For health & fitness enthusiasts, professionals & businesses!
Get found easily using Health Fitness India site!
Also, stay updated with Beauty Fashion Fitness India on GOOGLE+FACEBOOK
Below watch growing number of videos and articlesof mostly women and some men trainers performing Kettlebellexercises and workouts for fat loss, strength, power, cardio-vascular endurance, muscular endurance, speed and flexibility.
Ladies, don't be turned off by lifting weights because you see a girl with lots of big muscles. It's very difficult to get lots of big muscles.
Doing weight training with a nutritious diet and proper rest will give you a healthy and fit body and you'll not look like a man! Don't be scared of weight training ladies! You'll burn fat, shape your body, have strength and feel beautiful!
"The reason the kettlebell is so great is that there’s offset center of gravity," says Laura Alton, a certified trainer, physical therapist, and Russian kettlebells certified instructor at the Cooper Fitness Center in Dallas.
That means your body has to work harder to maintain balance. In so doing, you work many different muscle groups -- and get your heart rate up at the same time.
Hoisting the heavy metal bells not only helps strengthen your arms and pecs, but also works your core, heart, and lungs.
Riva Rahl, MD, medical director for wellness programs at the Cooper Fitness Center says "If you're doing it appropriately, the benefits are huge."
If you're thinking about trying kettlebells, you should know these three things:
Swing - Lisa Shaffer - Kettlebell Basics -- scroll below for more videos
Kettlebell Tutorial: Push Press
Kettlebell Swing
Ice Chamber Kettlebell Girls teach Girl Scouts
7 year old girl, kettlebell snatch
A quick video on benefits of kettlebell
StrongFirst SFG Kettlebell Level I Technique Standards
(Swing, TGU, Clean, Press, Squat, Snatch)
Selected Strength Training Systems -
Kettlebell Training Is Great For Young Female Athletes
This is the Beauty in Strength - Muscular Girls and Women - Health and Fitness India blog post which has several images to help motivate girls and women into fitness and also bodybuilding if they want to:
There are 3 main events/disciplines in kettlebell sport;(i) the jerk, (ii) the long cycle clean & jerk, and (iii) the snatch. The jerk requires the athlete to clean two kettlebells to the chest once, and then jerk them overhead as many times as possible. The long cycle clean & jerk requires the athlete to clean both kettlebells prior to each jerk. The snatch, which is the only event that uses one kettlebell, is performed by swinging the kettlebell between the legs and brought up to the overhead position in one uninterrupted motion.
The athlete is only allowed to switch hands once during the time frame. Professionals compete in weight categories using 32 kg kettlebell(s) for men, and women using 24 kg kettlebell(s). Each event is tested for maximal repetitions in the ten minute time frame without setting the kettlebells down.
A judge is assigned to each athlete to ensure that only proper repetitions are counted. Because the athlete cannot set the kettlebell(s) down, efficient technique must be used to last the entire ten minutes.
ICKB Girl demos Good vs. Bad form in Kettlebell Lifting
Kettlebell Pyramid Circuit Workout
Full Body Kettlebell Workout Circuit "California"
Fitness Blender's Beginner Kettlebell Workout - Kell's Kettlebells Routine for Total Body Toning
Kettlebell workouts for Fat loss
Kettlebell Beginner Workout ~ Tone It Up!
KETTLEBELL 20-Minute-CARDIO WORKOUT - FAT LOSS
20 Minute Kettlebell BootCamp Workout
Kettlebell Training For Real Women
Kettlebell Exercises, CrossFit Workout, Fit How To
Open European Kettlebell Lifting Championship 2012,
Belgorod, Russia - Women's Snatch
Kettlebell Workout for Butt and Thighs
How to Do Kettlebell Swings | Sleek/Strong With Rachel Cosgrove
Kettlebell Routine for Total Body Strength
Quick Fat Burning Kettlebell Workout
Kettlebell Practice - A Woman's Touch
This is a combination of some of my favorite moves. Some are very powerful and others require more flexibility and balance. Diversity is the name of the game for me.
4 Ways Kettlebells Melt The Mommy Belly
KETTLE BELLS for Women - Group Demonstration
Kettlebell World Championship - Women's Division IUKL 2011