Achieving Excellence In Physical Training And Sports.

Matthew Syed, the British Table tennis champion emphasizes the importance of incessant and indefinite practice to achieve that goal of success that makes a star different from a mediocre player or performer in his inspirational and knowledgeable book, BOUNCE.http://www.amazon.co.uk/Bounce-Myth-Talent-Power-Practice/dp/0007350546/ref=sr_1_1?s=books&ie=UTF8&qid=1315561831&sr=1-1  He describes how for those who excelled ,the many more hours of practice to master the technique distinguished their performances each time from the others. He describes practice as purposeful practice for progress. How this transformation can be achieved is by making it structured, designed for a purpose . For example, he gives how he himself achieved perfection in his game by practising with Chen Xinhua of China with a hundred balls.Another example he gives is training at Futsal for football. He describes how well designed  training can accelerate learning.

In order to prepare oneself for excellence for example, in a sport such as cricket again training and purposeful practice take precedence.
Bob Woolmar in his book Art and Science of Cricket http://www.amazon.co.uk/Bob-Woolmers-Art-Science-Cricket/dp/184773314X/ref=sr_1_1?s=books&ie=UTF8&qid=1315587215&sr=1-1 describes how physical fitness is so important in achieving excellence.He emphasises the need to scientifically understand and pursue a fitness level by each individual in order to achieve the desired performance level. He even goes as further to say that countries who do not achieve these fitness goals for their players by utilizing, nutritionists, sports physiologists etc will not be able to compete at international level. He describes 8 fundamental principles of training like increasing overload progressively, training specific areas of the body to take challenges,quantity of training early on followed by quality, regularity of training,variety such as exposure to different players, change of venue in cricket,change of group leader will help improve the training.He also makes it clear that each individual has different approaches to learning, individual needs to training and differences in adaptation.His advice is to decrease the risk of injury and fatigue by doing appropriate warm ups and stretches and developing strength of muscles scientifically. For example he emphasizes the exercises for increasing the strength of eccentric muscles such as the quadriceps in cricket players especially batsman in order to alleviate the eccentric muscle fatigue that may hinder performance and success.
His emphasis on nutrition and fluid intake as a specialized field for players shows that in today's world of highly competitive sports, the human body is like a car, the better the design , the better the power and strength of performance.
Prevention of injury is very important.This only comes about by increasing the strength, endurance and performance ability of the individual.The repeated, specialized use of muscle groups in order to prevent injury can enhance the ability to achieve success. http://www.supersport.com/tennis/article.aspx?Id=1027021

Walking ..The Easiest Way To A Fit & Sexy Lifestyle.

http://video.about.com/walking/5-Stretches-for-Walkers.htm

Walking is an easy exercise and can suit any lifestyle, age and environment.For people with arthritis, muscular disease, obesity, weakness it is a very good exercise. It is now seen that the low impact on joints especially knee and ankles that occurs in walking stimulates the production of new cartlilage . The hard impact of jogging can worsen damage but walking is perfectly safe. I would suggest that in case of limited mobility may it be due to arthritis, muscular weakness or wasting, initial exercises preferably in warm pool water to strengthen and stretch muscles will considerably help in walking. http://video.about.com/walking/Walking-Tips.htm

 The time schedule can also be fixed or changed as per requirement. It has also been seen that each year as we gain 7-10 lbs. weight we can lose this by regular walking and therefore. a weight of 70 lbs in 10 years is equivalent of carrying another person's weight on your body. In US, the walk healthy program started by a lady who gave shoes to young kids to improve their fitness level has been successful.

http://walking.about.com/

Walking can be used as a social activity and does not cost any thing. One can meet friends and get fresh air and instead of unhealthy get togethers can be used as a good social activity.I enjoy walking with friends and family.Walking with kids gives them good quality time too.

http://www.webmd.com/fitness-exercise/walking-for-wellness?ecd=wnl_fit_081911# 

http://walking.about.com/od/beginners/a/walkingmom4.htm

A steady and healthy lifestyle change with walking  as a choice will keep stress, obesity,heart disease away. So get good walking shoes, find a mate, a track and start walking.

Water Exercises:Unbelievably Effective For Lifestyle Change.

By Dr Meher Zaidi.

http://www.youtube.com/watch?v=5v5R0UVM57U&feature=related  Whether you suffer from arthritis, accidental injury, obesity, paralysis,Parkinsonism, joint or meniscal injury, your whole life can change if you start pool or water exercises. Experience with water or pool exercise shoes fullyrecovery from total inability to stand straight for a full minute, inability  to climb or go downstairs without holding railing, extreme effort in doing so, inability to hold any thing in hands while going up or down stairs, inability to perform Namaz(Muslim prayer ritual) while standing up,walking slowly with a stick in hand in case of fall etc. This takes  a period of two months with six days a week of one and a half hour of pool routine daily.

 I have seen that the progress in increase of the level of fitness is very fast and each day brings it up much more quickly than simple gym exercises. Also in warm climates the cool effect of water makes it more desirable.
 Climbing stairs without any help to hold the railing, frequently carrying loads up and down, saying prayers with all three complicated positions easily and above all  standing straight for quite some time and carry loads from grocery shops becomes easier. Walking speed increases considerably . Clothes become looser quite a bit and a person feels at least twenty years younger. Namaz ritual is performed in the same strength and quickness as when a person is twenty years old. A combination of water exercises with yoga and kick board exercises is routinely recommended. Bieng a doctor and highly trained in physical rehabilitation and personal experience in exercise and physical coping, I have devised various exercises to benefit individual patients.I have seen that the springiness in the muscles and the ability of the muscles to change contraction increases considerably in water exercise as compared to those carried out in the air that is, the gym.This can be scientifically explained from the fact that the medium and short fibres are recruited and developed much more in water exercise than those done in air due to the nature of water interaction, buoyancy, speed of contraction while changing postures and a faster Tai-Chi like effect. The muscles become springier, bouncier as they are more supple and not hard. The bulk is more comely, especially for women. This is true for both legs, arms and thighs. Individual calf muscle exercise also increase the shape of calves without causing impact injury.
Two types of exercises can be done.Those in pool directly and those using suspension equipment to reduce the effect of impact injury on legs. These can be done with the help of instructors and also by closely following the trainers whos you tube videos are widely available. I have found them very helpful and effective. As one masters the exercise and the fitness level for the particular group of muscles increases , the challenge should be increased. In this way, the recruitment of more active fibres is increased.
For obese patients these are best workouts. With daily increase in fitness, the shape of the body comes back quite early and these are low impact exercises. They are more easy to do and also effective against stress and motivating.
http://www.youtube.com/watch?v=0xpGR4qCpD0&feature=list_related&playnext=1&list=SP2B27821CC0FE823D
http://www.youtube.com/watch?v=VTKJcXKrNkk&NR=1
http://www.youtube.com/watch?v=AbOhUXAghTA&feature=fvwrel
http://www.youtube.com/watch?v=cS6rowfwEyo&feature=related
http://www.youtube.com/watch?v=Ur5IBkUQoRc&feature=list_related&playnext=1&list=SP6977CED389328916

According to your weight, age and needs you need to make an exercise plan with your instructor and then scedule time and stick to it It is addicting rest assured. You will start seeing results within one week of regular exercises. as time elapse the benefits are more prominent and there is no stopping then. so get floating. Viola.

Older Women and Good Looks.

Stunningly sexy Kirsty Alley at sixty.

Kirsty Alley in 2008.

Kirsty Alley looked fat and really dull in 2008But then  she worked on herself and now really looks stunning, beautiful and sexy at sixty. This proves that a healthy and well maintained body can do wonders to your self image.Think about how she got into the fat image before. There can be many reasons.Lack of love and affection, no work or less work, depression, marital breakdown etc are some of the few triggers to losing the interest in body and developing low self esteem. This is usually a vicious cycle. Depression if not diagnosed and treated properly can be one of the commonest factor.

It is important that the right treatment is taken aggressively. Losing weight, diet and exercise all add up to a  good self image. Regular exercise goes a long way to good looks. In older women , loss of youth and lifestyle change can affect the verve or desire to look good. Sometimes partner loss or lack of interest can also be a factor in not looking after one's health and looks.Older women also face health problems like osteoporosis, menopause and it's attendant problems, arthritis, diabetes , hypertension and other medical problems. These also need to be looked after in addition to the general problems associated with older age.The more a woman decides to look after her health, the more overwhelmed she may be if these illnesses require treatment. A more relaxed and holistic approach to a healthy lifestyle and its associated changes is required.

A woman should always think of herself as beautiful. Only then she will work on her body and looks. It is important to follow regular exercise regimens like yoga, Tai Chi, aerobics, gym exercises, walking, running, swimming, sports like tennis, badminton, table tennis , cycling etc in order to keep the fitness level and maintain a healthy weight. Now a days cycling, dance cum exercise routines, advanced personal training are all very helpful to maintain the good looks amongst all age groups.

It has been proved that woman who maintain their looks at a mature age are also more sexually active than women who do not look after their fitness and health.The professional or occupational life is also affected by an unhealthy body.In order to remain more active and socially useful older women should make extra effort to look good and healthy.

Interval Training And Other beneficial Exercise Programs.

http://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising
http://www.webmd.com/fitness-exercise/features/interval-training-how-to-do-it
http://www.webmd.com/video/benefits-interval-training

The benefits of any exercise program are enormous as compared to a sedentary, non-exercise lifestyle. The day you start exercising your health and fitness starts improving. If you have a regular program and gym or swimming routine you should easily switch to interval training. For those who have not been exercising regularly or for some time , start by doing walking and swimming   to build up a routine and then start interval training for maximum benefit. As a doctor I have been seeing the benefits of exercise in all and any cases be they be of heart disease, obesity, depression, low self esteem etc. The mental attitude of any patient changes so quickly that it seems to me a sin not to explain and motivate a person to start a fitness and exercise program.

Personally over a period of thirty years having struggled with metabolic disorders and weight gain I have developed deep insight into the workings of a body. I have seen that in the age group 20-30 it is easier to follow a gym routine and a food routine. The energy level of an individual is high and he/she can take the stress of daily lives easily. The trouble starts after 30. As the work and lifestyle pressures (marraige/ responsibilities/child bearing/ rearing) increase the individual starts to neglect the personal health and fitness routine. This may end up with small to large weight gain. As the body de-shapes and the fat is deposited in areas where losing is difficult , the body image  becomes worst. This reflects on lowering of self esteem and also may increase stress levels. In married women, this usually appears as depression and further neglect and spouse rejection.It is never too late or too old in age to start an interval exercise routine.I have personally experienced the benefits within an hour of such exercise and each day that you continue, the benefit increases. From inability to stand straight for half a minute to standing straight in grocery line, lifting heavy weights in quese and walking, to exercising while standing are all the benefits that I personally gained after regular water/gym workouts and interval exercise. The benefits to heart health are also enormous.Mental health also improves as the body image improves. It has been seen that the body image is important in a way that how a person sees his/her own self and not even as how others see you. Daily exercise routine brings confidence in ones own self and a person starts to enjoy the benefits of improved self image.
It is essential for people who are into routine exercise also to enter interval training exercises as they will improve their fitness levels enormously very soon.

Improving cardiovascular status:get off your butt and enjoy exercise.

http://www.webmd.com/skin-problems-and-treatments/sweating-relief-10/default.htm
http://www.webmd.com/hypertension-high-blood-pressure/slideshow-lowering-blood-pressure-exercise-tips

As we age we gain weight, our metabolic rate decreases and our arteries become harder.the blood supply to our organs like kidneys, brain, heart decreases and these atrophy and degenerate. Due to the lack of exercise that is needed to keep our bodies at the particular age and weight fit, and excessive and wrong eating and dietary habits, we gain excess weight, misuse and disuse most of our muscles and eventually end up being obese, unfit, unhappy and depressed. Body image if not healthy will definitely lower self esteem and nothing makes a person down so much as low self esteem. Heart health is also worsened by a depressed outlook and low self esteem. A healthy, fit outlook and exercised body goes a long way to elevate self esteem and alleviate a depressed mood. Endorphins released during a workout really make one happier and healthier. Just as good sex and orgasm makes one relaxed and happy, daily measured and graded exercise increases health and fitness.http://www.youtube.com/watch?v=IO54C0qemfY&feature=relmfu

 Heart is one organ that is central to a person's health and well being. It is affected by a sedentary lifestyle, bad eating habits which include excess carbohydrates, saturated fats,deficient greens and vegetables and alcohol..Foods like burgers, fries, soft drinks, fizzy colas, sweets, chocolates in large amounts really gradually worsen the cardiac fitness profile so much so that the degeneration in arteries starts at twenty and by the time one is forty his/her chances of a heart attack are increased manifold and chronic illnesses like diabetes, hypertension etc have started.It Yis thus important to understand heart health and make lifestyle changes much earlier in life.http://www.youtube.com/watch?v=IO54C0qemfY&feature=relmfu

 Due to urbanization and office jobs we tend to sit for very long periods. this also increases the lack of circulation and stress levels. Daily gym regime with walking, jogging, swimming or water workouts are essential to adopt at an early age. Joining the workforce after college also is a major lifestyle change.Work stress is added. Coping with new environment, relationships also is inadequate and adds to stress. A regular exercise regimen included in daily routine will considerably reduce stress.

Start with a doable routine like early morning walk, jogging if not overweight, stationary cycling etc. Keep the routine, Buy good exercise clothes and look good to enjoy the routine.If possible find partner to exercise with, chat and compare notes.This can be neighbor, colleague and friend.It has been researched that talking and sharing helps increase fitness levels considerably as motivation and bucking up is involved. I call it part of TLC (Tender Loving Care). Any thing done with TLC increases health and happiness. when one is admired and wanted then the heart health also improves. It has been proven that sadness, grief, loss and loneliness makes the incidence of heart attack and sudden death increase many times.In Urdu language there is a term "Dil Bagh Bagh Hona|"meaning the heart is like a happy garden. It emphasizes how important is heart health for happiness.

The link given for exercise slideshow by Web MD above will show the facts.

It has been proven that exercise started at any age and health status will benefit the person , so get off your butt and start, whether you are old, young , lazy or simply naive.Have a ball!find your lifestyle!

YOGA, The Ultimate Holistic Lifestyle.

http://www.amazon.com/Living-Yoga-Creating-Life-Practice/dp/0786868066

Ten years back Yoga  started in the West as a fad. The article by Richard Corliss opened our eyes to a whole new world of Yoga practice. Ten years later, research in health, lifestyle practice, it has been proven that Yoga is one of the most successful holistic lifestyle change that one can benefit from. There are many Cardio- health programs that incorporate Yoga in both prevention and recovery phases.http://www.mayoclinic.com/health/cardiac-rehabilitation/MY00771

http://fithelpnow.com/insanity-cardio-recovery-review/

http://youtu.be/2H-egZmV6Vw

There are many types of Yoga practices. One can easily choose one:

 http://seasonbeauty.com/six-hundered-different-types-of-yoga-positions/

Start with basic  Iyengar.for those with joint and muscle problems.

http://yoga.org.nz/what-is-yoga/yoga_styles.htm

Kundalini is also good for beginners and is practiced by many people all around the world.It has stretching postures and releases the Kundalini energy. 

http://youtu.be/dnbzxMsjbIk

http://www.eecs.berkeley.edu/~keutzer/kundalini/kundalini-yoga.html

http://anmolmehta.com/blog/2007/12/09/free-online-illustrated-kundalini-yoga-poses-exercises-e-book/

Viniyoga is a customized from where the teacher personalizes the postures and stretching according to needs of the student. Viniyoga is practiced as a therapy for upper back pain and lower back pain.Some of these You tube videos will show you the exercises and benefits of Viniyoga.

http://youtu.be/-4_qrnkqnUY

http://youtu.be/zJKkAmpgoXA

http://youtu.be/pIc7baUyVqQ

http://youtu.be/KjJ4CWFq8-Y

A very popular form now is Power Yoga or Ashtanga Yoga. This has many instructors all over the world.In Karachi also AQ Power Yoga (facebook group https://www.facebook.com/AQYOGI?ref=ts ) is also available for instruction.

In 1992 I learnt the basics which helped me realize the potential advantages and benefits of Yoga lifestyle. The relaxation techniques that I learnt help me even today fast and successfully. Any one can learn Yoga and practice this lifestyle. The health benefits are enormous and now proven.

As a fascination since childhood I love this posture.

http://www.yogajournal.com/poses/finder/browse_categories

Yoga practice is a personal journey to self discipline, lifestyle, stress management and basically health. It can be taken with love, caring and respect for one's own self and body. It helps you understand, cherish and groom your own body and through this immense love and respect for your own body you can love and respect others.

MeHerZ: Nurture Topic:How to cope with spouse, partner rej...

MeHerZ: Nurture Topic:How to cope with spouse, partner rej...: "http://www.webmd.com/rheumatoid-arthritis/slideshow-rheumatoid-arthritis-exercises It has been seen that the relationships are generally fi..."

Shane Warne..New Lifestyle And Great Fitness Look.

Liz Hurley

Shane Warne in 2009

Shane Warne the heart throb Australian cricketer recently looks younger, healthier, fitter. He denies any surgery and gives the praise to Estee Lauder moisturizers for the glowing younger looking face that he now proudly shows. This is because of Liz Hurley, the sexy superstar  who has come into his life. Previously Shane Warne looked a bit tired, lost? looking for love. Well for whatever reason the change has happened it is great. He says that he has lost 7kg excess weight and is fittest in lifetime with 86kg.A weight loss program and steady change in lifestyle can do wonders for a person's health. Health is not just about absence of disease. The new  concept is leading a healthier , happier life with changes in lifestyle. Looking good like Maria Sharapova is one such objective that may lead to a healthy lifestyle change.

Maria Sharapova, Tennis Star and Media Heartthrob.

The new lifestyle change paradigm includes healthy, preservative free, less calorie foods,  daily exercise regimen including interval training, swimming, water workouts, walking, indoor and outdoor cycling, exercise and fitness fun parties and no smoking. Exercise and fitness regimen can be started at all ages and at any level of health and fitness.Fitness experts, gym trainers are easily available to guide and help one through a personal fitness plan.

Alcohol intake also has to be strictly in line with the health approved quantity. Hard drinks are out and only one glass of wine (preferably red) and  single beer are in. Food  is also now salads , health drinks,(non-commercial type), green tea,fresh juices and desserts.A nutritionist will guide you and motivate you to lose weight and maintain a healthy lifestyle.

Clothes should be sexy, and not loose and baggy. The fitter and tailored a look, the better chance of looking of being healthier and looking good. Natural fiber and sports clothes should be used. Staying in sports clothes and shoes will keep a person motivated to exercise and enjoy fitness training more.

Steffi Graff in tennis clothes.

Pampering your skin and using the right moisturizers and cleanliness products and having a regime is also very important. It is not about ageing.The new concept is looking good at whatever age you are. Using high end products for skin and cleansing care is very important part of daily lifestyle regimen.Hydration with enough water and liquids is also very important. Using the correct amount of sunblock lotion or cream is essential. Always use the right dose according to the intensity of the sun. Sun exposure causes ageing and also skin cancer. Always consult a doctor for spots, unusual moles or growth.Using the right sunglasses and visors is also key to preventing cataract and eye problems in sun.Eye creams re also essential part of daily skin pampering regime.

The sexier and healthier change in Shane Warne's life should inspire everyone. Never know you may find love like Andri  Agassi and Steffi Graff.

Steffi and Agassi found love.

Take Control of Your Lifestyle; Conquer Depression.

http://www.webmd.com/depression/depression-diet-stress-exercise-slideshow

Take Control , Change Your Lifestyle.

Most of us trudge through life without really knowing what is happening to us, about our future and wake up one fine day to see our health compromised and too late to reverse changes.Had we done enough to lead a healthy lifestyle we would have been happier and healthier.Stroke, diabetes, cholesterol increase, obesity, hypertension, Alzheimers and many other diseases can be prevented by making simple , early lifestyle changes. http://www.webmd.com/cholesterol-management/tc/high-cholesterol-lifestyle-changes 

What are the lifestyle changes can one make in order to have a healthier life?

These can be grouped into mental, emotional, physical and cultural or sensory changes. A very important part is sexuality which I will discuss in a later post.

Mental changes mean so many different things to different people. It may be a relationship to one, a job to another, an exam or test for a third or an attitude to a chronic illness, disease or handicap to still others. 

http://www.webmd.com/erectile-dysfunction/slideshow-erectile-dysfunction-overview 

A simple otherwise happy marriage can be severely strained due to erectile dysfunction which can be helped and treated. A loved one's cancer or chronic illness can affect a relationship. Simple lifestyle changes, reducing the stresses and strain can help save the situation and bring peace back into a turbulent relationship.Sometimes a vocation or a job is not to one's liking and can put a lot of strain on the mental state of a person.change of vocation or a job can bring relief.

Another very important mental aspect is is how you look and feel. It is very important that a person is at peace with his/her self image. This gives self esteem or can destroy a person's self confidence.Obesity whether genetic or due to overeating is a major cause or symptom of mental stressed lifestyle. Comfort eating is a major emotional problem amongst world's obese or fat people. This is not as much to physical disease than to emotional problems with self control or lack of taking charge of oneself. Many eating disorders such as bulimia, Anorexia Nervosa also result from low self esteem or low self image. http://www.webmd.com/diet/news/20101011/lifestyle-changes-help-obese-lose-weight http://teens.webmd.com/girls-puberty-10/girls-eating-disorders

Lifestyle changes staring early in life help prevent many disease later such as heart disease, diabetes, stroke, hypertension.It is imperative that adults are aware of the conditions that succumb to early lifestyle changes and 

train their kids accordingly. http://www.webmd.com/cholesterol-management/news/20110104/kids-lifestlye-changes-bring-later-heart-health

Physical lifestyle changes are very important in overall health management. Exercise, sports like swimming, aerobics, yoga, Tai Chi, tennis etc done on a regular basis from childhood help create a very healthy and happy life. These physical activities also make mental and emotional problems reduce or go away.

 http://teens.webmd.com/girls-puberty-10/exercise-beauty 

http://www.webmd.com/fitness-exercise/slideshow-build-a-better-butt

http://www.webmd.com/fitness-exercise/slideshow-9-tips-flat-abs

Cultural or sensory lifestyle changes relate to arts and craft and their enjoyment thereof.

Persuit of sensory pleasures such as fine arts, reading, music, poetry also relieve stress and steer a person into a blissful state.