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Important fitt principle applied training with nikhil mahajan
In my last piece of bog, I explained you about the fitt principle thoroughly but I want to train you guys on this principle now! here we go –‘goal without a plan is just a wish’ that is why I always say we need a coach for a perfect body. So this post is my dedication for the person who is behind my all workouts. The kind of pain I take during my exercises is somewhat equal to mind pain he takes for me and thus we have results.
So here are little tips from the coach:
A) quality of good bodybuilder
- Good food
- Sleep for at least 7 hour
- Technical workout
B) but 20 % workout & 80 % diet
C) bad effect of your workout
- More diet
- More workout
- More rest
- Under diet
- Under workout
- Under rest
D) workout schedule for beginners: for muscle gain, strength & stamina. | 2day on 1 day off
1st day monday – chest + shoulder + triceps
2nd day tuesday – back + biceps +traps &upper abdominal
3rd day wednesday – rest
4th day thursday – legs + calf + lower abdominal
5th day friday – repeat monday
6th day saturday – stretching + oblique + skipping
7th day sunday – rest
8th day monday – repeat tuesday
9th tuesday – repeat thursday
Fitt principle – a great way to altering the exercise program
The f. I. T. T. Principle is one of the formulas of workout, a set of recommendations that helps you to set up a workout system to fit your objectives and alter the level of fitness while assisting, putting you into an injury free regime, to get most out of your exercise program.
F. I. T. T. Stands for:
F= frequency (how often)
I = intensity (how hard)
T= time (how long) and
T= type (by what method)
Frequency – be fit with proper fitness rules and principles, hence we recommend that you need to understand how much exercise is required and needs to be done. Normally, in a week there should be 3 minimum sessions, but it can be extend up to 5 or 6 sessions per week with cardio – aerobic conditioning with time for rest to recover. Whereas, for a resistance exercise, a proper exercise program, part by part, 4 times a week with other as rest days is very much doable.
Intensity – it is the amount of effort by exercise. Cardio- hr is the tool to measure the intensity / hr – beats per minute (bpm) which can be measured through various tools and fitness wearables devices (like smart watch) or by simply taking the pulse at wrist, arm or neck. Maximum hr for the reference is taken as mhr = 220- age.
Note: one should know the reference units at what intensity an exercise should be performed that can be taken as target heart rate.
It is calculated as 50-70 percent of mhr (maximum heart rate). Whereas, the reference units for more fit person is taken as 70-85 percent of mhr.
Resistance exercise- considered with three things:
- Amount of weight for the lift.
- Number of repetitions.
- Time taken to complete the training session.
Time– here the principle comes in favor which is relative to time – how long an exercise should be performed. Increasing or decreasing the exercise time leads to variation on the exercise. When one is increasing the weight to maximize his or her intensity and being more prone to injury, time plays a major role in changing the level of exercises. A 50 minutes exercise when performed in 30 minutes will surely add to the fitt principle.
But exercising too frequently giving no space to rest hinders body’s ability to recover.
Type – for type of exercise a set of protocols are there from circuit training to weight lifting. It also depends upon which muscles are taken into consideration; that one is concentrating on large muscle group or smaller muscle group. If we continue performing same exercise more frequently our muscles will adapt to it and thus the effort is lessen leading to no growth in the muscle.
Understanding the f. I. T. T. Principle?
It is a simple set of rules followed by most of the people involved in exercise and workout. It gives maximum out of an exercise. With each regime the exercise can be modified. It is also the most followed pattern to overcome injury. Breaking the four components of the fitt principle easily helps us to make our own personalized workout program.
Tip- always go for cardio exercise before weight trading session to lose weight.
Yes it is true fitt is widely used because it prevents injury. This principle has the tendency to give versatility to the exercise regime and also help a beginner to start with.
When injuries do takes place?
It is very important to understand that when injuries takes place and how to recover from it. The two biggest mistakes an athlete makes when he/she do not customize their program according to their need.
Firstly, training too hard or lack of variety, these are the real factors for an injury. Secondly, neglecting a particular muscle group and training the other creates an imbalance to the particular muscles. This can be easily understood with the concept of agonist and antagonist muscle division (and synergistic group to be the other one. Without variety a repetitive strain to a particular part on a muscle lead to injury.
Tip– always stick to the basic program or exercise. The core exercises always are injury free, further modification is only done when one has expertise over the program. The amount of strength and change which can be seen with basic core exercise is seen with no other exercise. Often we notice in our gym, different people performing very different exercises. But if you follow a professional or ask a trainer, he will never tell you to do modification exercises. So the tip is, always stick to your basics and never lose your roots no matter what!
When to use fitt principle?
It is asked many a times where do we apply the fitt principle and many people think that it is used in the weight loss industry. But the credibility of fitt principle is incredible. It is not only used for weight lossbut also for strength training and weight training.
The standard recommendation:
- Frequency: 4-5 times/ week.
- Intensity: moderate for an athlete and mild for a beginner to high for an expert.
- Time: from 15 minutes to 60 minutes depending upon the modifications.
This is what you should understand before getting into any fitness exercises or workout program, even if you are already involved into any sort of exercises make sure you follow fitt principle for an effective output.
Let’s clear the difference between doing workout on treadmill vs. outdoor running:
People have this misconception about the treadmill which they consider to be the same as the outdoor running. Both of them have the advantages and disadvantages. The basic of both remains the same which is running and are good for the body.
If spending energy is your only motive then treadmill walking as compared with running is somewhat easier as it is performed on a pulled ground, where as when you run outside there are other resistance forces which acts on the body i.e. wind force, thus running outside requires more energy. But if you technically see treadmill gives you variety. You can opt for different pre-saved programs. You can change the inclination, resistance and can monitor the calorie burn. But at the same time if you are walking outside you are subjected to the nature and can also enjoy your workout, with the chances of distractions. And if you are running outside a good shoe is must.
Let me begin writing about this topic by saying that omega-3 is probably the one nourishment complement you should take. Over the years numerous medical studies have been made to evaluate the benefits of omega-3 body fat. The bottom line of the majority of these trails is that taking omega-3 will be beneficial to your health whether you are healthy or suffering from various health conditions.
Omega 3 comes from both animal and plant source, thus both vegan and non-vegan can consume it. Health experts stress more on fish based omega-3 which was first discovered and has become million dollar business. Other than animal source it is seen in flax-seed, chia, hemp and other land plants.
Animal source has EPA – eicosapentaenoic and DHA – docosahexenoic acid whereas plant source offers alphalogic acid – ala. This, ala is then further converted to EPA and DHA, which aids in the learning and behaviour. So what this epa and DHA do to our body.
Well, studies have shown that sufficient intake of omega-3 benefits to your heart. It marked decreases the risks of heart attack and stroke. Omega-3 has the potential to normalize and regulate the cholesterol triglyceride levels in the body. Studies have shown omega -3 are anti-arrhythmic, anti-thrombin, anti-atherosclerotic and anti-inflammatory. Apart from the omega – 3 there is also another essential fat in the body termed as omega -6 which has to be taken into 1: 1 ratio and corn, soy, canola, safflower and subfloor oil are its rich source. For bodybuilder so, omega-3 has seemed to be gold material. Sufficient omega-3 in your body aids in muscle building, DHA and EPA increases the synthesis and decrease the delegation. Apart from the muscle building, it can also be used for reducing belly fat when combined to exercises. It's best results are seen over the belly region. This is done by the property of omega-3 being sensitive to insulin. Omega-3 is also good for joint thus improve the joint cartilage and minimizes the joint stiffness. It also aids to joint recovery.