Sunday, 30 December 2012



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Weights are used to build muscles of  limbs and the chest.

Weights used at home or gym are divided into Free Weights and Machine Weights.

Free weights are bars with weights at each end

The bars can be long -bar bells or short -dumbbells.

Dumb bells can be lifted with one on each arm to keep the muscle enlargement equal or both hands can be exercised with one dumb bell at the same time.

Weight training should be graded by gradually increasing the weights and the ‘sets’ of exercises (repeats) over a period of weeks. Exercise depends on what muscles are required to be grown.

Usually one undergoes a routine, phased out set of weights in a planned manner involving the core muscles, upper and lower limb muscles.

While using the free weights, it is a good practice to leave them back in a graded fashion on the rack after use. Dropping heavy free weights can cause damage on toes either directly or by rolling.

While using weights with bar bells and the side weight plates, it is useful to have trainer or another user around so that accidental crushing of chest etc can be avoided. Another person helping to relieve the weight plates with bar bell from you at the end of the exercise also improves confidence while upgrading the weights.

Machine weights are fixed to the structures and hence are easier to use. They have more of protective mechanisms to avoid accidental trauma. They cost more than the free weights and require regular maintenance.

As to which system of weight training is better- free weights or machine weights, there is no clear difference. Free weights are cheaper and inexpensive and promote whole body stabilization due to real life situation. Machine weights can be used to adjust to body dimensions and one must ensure the full range of movement of joints.

At the end of the day, free or machine weight use depends on the user, which he or she is comfortable with. The proper technique is more important than the method of weight used to improve resistance.

Stretching the particular group of muscles before and after use of weight lifting goes a long way in avoiding muscle strain and trauma.

Friday, 28 December 2012



Obesity is the accumulation of excess body fat to the extent that it will have an adverse effect reducing life span and worsening health issues. Body mass index (BMI) is calculated by dividing the weight of the person in kilograms the square of the height measured in meters. Normal BMI throughout the world is 25. If this exceeds 30 kg/m2, then the condition is obesity.

Obesity not only imposes a cosmetic defect but also increases heart disease, type 2 diabetes mellitus, sleep apnoea (a condition in which the oxygenation of blood falls making the person drowsy and prone for strokes), depression, joint pains, cancers and blood cholesterol disorders.Obesity also shortens the life span of an individual.

By shedding the weight by means of diet, exercise and changes in life style, all the changes described above can be avoided. However in a person of BMI > 35, maintenance of weight reduction by sheer food regulation and exercise alone is unlikely. Hence the person is said to have morbid obesity. Surgery is useful to achieve the permanent weight and is of use. Such a type of weight reduction is known as Bariatric Surgery.

It is not uncommon to put on weight during the holiday season while visiting home and eating home cooked food at odd hours. Hence this article focuses on how to avoid such a weight gain during holidays.

  • Exercise: Keep an extra time for taking on a walk or a jog for working out the extra energy from the holiday food. This helps to shed the extra calories gained, and also it helps to maintain the new year resolution of staying fit and trim.
  • Alcohol: Beverages like alcohol during the numerous parties should be curtailed and restraint exercised as alcohol makes one exceed the calorie intake easily.
  • Balanced food: With more proteins than calories, one is able to have enough calories for normal body function and avoid obesity.
  • Plan your food at parties: Holiday season is the time to meet friends, relatives and have parties. Food at such festivities is no doubt very inviting, tasty and high calories. Resolutions to taste only a little of food, avoiding the second helping of the tasty food and not going to fill up the plate a second time, go a long way to maintain a low calorie intake and stay trim.
  • Take food for shopping: During shopping take your own low calorie food be it nuts or snacks as these help you to avoid the temptation of fast food and keep you not hungry all the time
  • Avoid fast food which is fried and avoid second helping of the plate.