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July 6, 2015 By Anushree Ashtekar Leave a Comment

10 Squat Variations You Need To Know

Squats are one of the most common exercises that one can do on a daily basis. In strength training, Squat is a compound, power movement, in which the full body gets exercised. Squat primarily trains the muscles of the thighs, buttocks and hips.

The following muscles are mainly engaged while doing a squat:-

Quadriceps (Vastus lateralis, Vastus medialis and vastus intermedius and rectus femoris)
Gluteus maximus (the largest muscle in the buttock region)
Hamstrings (semitendinosus, semimembranosus and biceps femoris). Hamstrings do not work mainly but, assist in the squat movement.

The secondary muscles, which stabilize the body while performing squats are:-

Erector spinae (it is the name of a muscle group in the back )
Transverse abdominus
The gluteal group muscles (gluteus medius and gluteus minimus); abductor muscles
The adductor group of muscles
Gastrocnemius
Soleus

Squat not only helps in developing musculoskeletal strength and size of the legs and buttocks but, also helps in developing core strength (strengthening the abdominal and paraspinal muscles). For power generation in the body, it is vital for the core muscles to be strong.

When performed with proper form and technique, squat not only trains the legs, buttocks and core muscles but, also muscles of the back, arms, trunk coastal and shoulder muscles.

In the strength sports of power-lifting, Squats is one of the three lifts which include dead-lift and bench press.

Proper form and technique of doing a squat:

First of all, a good warm up is essential before starting with any exercise for better blood circulation to the joints and muscles. This reduces the risk of injuries.

The stance: Feet slightly wider than the shoulder (heel slightly wider than the shoulder) with toes facing slightly outwards. The knee must be aligned with the toes to avoid any injury.

Range of motion: You must squat to a level where the femur (thigh) is parallel to the floor. You can also go a little below than this range provided, the tension on the muscle is maintained; i.e. you must not completely sit down.

Breathing technique: Before starting the downward movement, exhale from your mouth and breathe in through your nose. Fill your lungs and abdominal cavity with air. While squatting, withhold the air. This is called as the ‘Valsalva Manoeuvre’. This compressed air in the abdominal cavity will make the body tight and rigid and will give good stability to the spine. Keeping your body rigid during power movements is very crucial.

Squat variations:

Squat exercises are versatile. They can be done almost anywhere, with or without external weights. Squat exercises are movements that we perform in our daily life. The greatest benefit of doing squat exercises is that, they help in improving our functionality i.e. improves our performance in our day to day activities.

Squat exercises can be done using weights and equipments. Also, they can be done using your own body weight.

Listed below are certain squat variations that can be done anywhere, using your own body weight.

Regular Squat: This is the basic form of squat. Here, you stand with your feet slightly wider than the shoulders, with toes pointing slightly out. Hold your arms straight out, with palms facing downwards or put your hands straight up or you can cross your hands. Do not rest the hands on your thighs. Tighten your body, maintain a neutral spine (try to keep your back as straight as possible), jutt your buttocks out (as if trying to sit on a chair) and then squat. See to it that your knees must not cross your toes. However, this will depend upon many factors like flexibility and length of the limbs. The knees must be aligned to the direction of the toes. Check it out here: https://www.youtube.com/watch?v=jGQ8_IMPQOY
Sumo Squat: The technique here is the same as back squats. Only here, you take the Sumo stance, i.e. the legs are wide apart with toes pointing slightly outward. Direction of the knees aligned with the toes. In Sumo Squat, the inner thigh muscles (adductor muscles) are also trained effectively. Check it out here: https://www.youtube.com/watch?v=9ZuXKqRbT9k
Pulse Squat: Here, the stance and technique is the same as back squat. The only difference is that, instead of the rhythmic up and down, you go down till your femur is parallel to the floor. Then, in this position, move up and down, maintaining the tension on the thigh muscles. Check it out here: https://www.youtube.com/watch?v=wRq3nQc8XzI
Wall Squat: Here, you stand against a wall with legs extended outward. Stretch your arms out, palms facing down. The chest out, back straight and then you squat. Go down till your thighs are parallel to the floor. Keep holding this position and feel the burn. When it starts getting unbearable, get back to relax position. Check it out here: https://www.youtube.com/watch?v=XULOKw4E4P4
Chair Squat: Here, you keep your legs together, keep your arms outstretched or raised up and squat. Keep in mind to jutt your hip out from behind and keep your chest out. Maintain the rigidity of the body. This variation of squat, mimics the action of sitting on the chair. This type of squat can be given to beginners who are learning the form and technique to squat. Check it out here: https://www.youtube.com/watch?v=nu8DUisv9U8
Single-leg Squat: This one is a little difficult to do but, it will help in correcting muscular imbalances, if you have one leg dominant over the other. You can raise one leg in front or at the back; whatever you feel easier to balance. Then perform the squat. Try not to touch the raised leg to the ground. You can also take the support of the wall or chair if needed. Check it out here: https://www.youtube.com/watch?v=nu8DUisv9U8
Jump Squat: This is a plyometric movement. This technique of squat will not only train your muscles but will also add some cardio-vascular training. Here, the stance and technique is the same; only when you reach halfway down, then jump and land softly on your feet. Swing your arms for the momentum. Check it out here: https://www.youtube.com/watch?v=U4s4mEQ5VqU
Squat Jacks: This is also a plyometric movement. A combination of squat and jumping jacks. Take the squat position. Then perform jumping jacks (jump spread your legs apart and bring them together) in this halfway squat position. Do not come out of the squat position till finish all the repetitions. Check it out here: https://www.youtube.com/watch?v=LK3jSsdQ7M4
Squat Hold: This exercise isometrically contracts the muscles. You can do a Basic Squat hold and a Sumo Squat hold. Go halfway down and hold the position for some time. Feel the burn. When it gets unbearable, then relax. Static Squat helps in improving the flexibility of the hip flexor muscles. This helps us to improve in running and other activities. Check it out here: https://www.youtube.com/watch?v=c5BFpmzzLbs
Burpee Squat: It is a combination of burpee and squat. Here, you start with sitting down with the knees tucked to your chest, between your arms. Then, you hop your legs out and go into a plank position and then again jump your legs in and get into a low squat position. Check it out here: https://www.youtube.com/watch?v=0JUlZMV1KG4

July 3, 2015 By Ashwinkumar Rahate 3 Comments

Secrets of Muscle Building

Most people whom I have come across in gyms want to only build muscles. But, after certain period of time the body stops giving results. In short, there is absolutely no improvement or change in the muscles and the body is just the same. In fact most end up losing muscle mass and seeing these results one gets de-motivated and stops going to the gym.

One needs to overcome such situations. I strongly believe in the statement, ‘losers never win and winners never quit’. So don’t give up and ahead with the following muscle building strategies

Scientific Workout Routine for Weight Training:

Scientific workout routine is very essential for muscle building. It should be a good combination of primary muscle group as well as secondary muscle group. Here, I would like to give the example of shoulder workout followed by the triceps workout. Every compound movement for the shoulder exercise, the triceps are working. So apply this formula to other muscle groups as well such as the back and biceps, chest and triceps.

Always start exercise with compound movement and end with isolation movement: In compound movement more than 1 joint are involved where as in isolation movement only a single joint is involved. We can start with the chest exercise with press movement and end with fly movement. In press movement, the muscles of the chest, shoulders and triceps are involved. The fly is the isolation movement here we target only the chest muscles.

Never neglect Cardio and Stretching

Cardiovascular exercise is very essential for muscle building. It helps to recover the muscle tissues. It helps to provide maximum oxygenated blood during the exercise. Instead of neglecting the cardio go for the no impact cardio exercise like elliptical or cycling. Good static stretches after workout will ensures the recovery of your muscles in the shortest possible time.

Nutrition

Balanced nutrition is very essential for muscle building. It’s applicable to one and all and not only to those who want to build the muscle. Try to consume healthy meals in regular intervals of 2 to 3 hours. Nutrition involves regular intake of breakfast, lunch, snacks, dinner, Pre workout meals and post workout meals and other meals.

Rest and recovery

Good rest and recovery ensures you good fat loss and muscle building .Muscles are growing during the rest and recovery .Whichever muscle and tissues utilised in a day get repaired during sleep and rest .

All the above guidelines will help you the maximum muscle growth.

June 11, 2015 By Neha Morche Leave a Comment

QUINOA SUPERGRAIN of 21st CENTURY

Quinoa is a grain like any other grains or cereals that we consume on a daily basis and is definitely a better option to include and to avoid monotony in our daily routine. It is obtained from plant which tastes like spinach. Although it is mostly eaten in Northern America, it is now getting worldwide recognition. Quinoa is a whole grain which has striking health benefits.

Quinoa is a very good source of manganese, phosphorus, copper, magnesium, dietary fibre, folate , and zinc, protein, antioxidants than any other grain including Vitamin B6, thiamin, niacin, potassium, and riboflavin, vitamin E and MUFA(mono unsaturated fatty acids)..Quinoa is a perfect food to include on a gluten-free diet, since it lacks gluten.

It is available in red, light yellow and black colour in market. It is a very interesting grain as it expands than its original size on cooking, here we will have an idea of cooking:

Uses:

Always rinse Quinoa till soapy texture gets washed away (as it has saponin ; a toxic chemical substance) also it has bitter taste after repetitive wash. If the soapy texture does not go then rubbing it may help. Mixture of Quinoa and water should be 1:2 ratio, boil it, approximately it takes 15 minutes to cook. Once it gets cooked the germ gets detached and it looks translucent. If roasted on low heat before cooking it gives it a nuttier flavor. It can be refrigerated for 3 to 6 months.

It can be used as sprouts, in soups, porridge for breakfast; cooked Quinoa can be used in sandwiches and tossed over pasta. Quinoa can be mixed with brown rice and vegetables…and also you can make yummy Quinoa pudding. It can be popped like popcorn which children enjoy.

Pros :

It has good amount proteins for wear and tear of the tissues.
Good for hypertension (low in cholesterol and sodium ), breathing problems and migraine pain as it relaxes blood vessels.
It has abundance of fibre which improves digestion, hinders excess secretion of bile.
It is good sources of calcium for bones.
It is gluten free, which is good cereal option for people having gluten allergy.
Manganese and copper acts as an antioxidant which prevents from free radicals produced in the body.
It reduces triglycerides compared to gluten free breads and pastas.

We have seen the benefits of Quinoa but, let me tell you it does have oxalates which should be avoided in oxalate restricted diets (kidney stones).

So let’s try and inculcate some new stuff in your diet to become more healthy.

May 25, 2015 By Anushree Ashtekar Leave a Comment

Red Signal to Excess-Part 2 – Moderation is key to Good health

In Part 1, we saw how good things in excess can adversely affect our health. In this follow up blog, I talk of bad things in excess, which is also not right.

Let’s take a look at some of these bad things in excess and how it could be detrimental to our health.

1) Excessive consumption of junk/processed foods: Fast food means food that can be made and served quickly. These junk foods are mostly processed, containing large amounts of refined carbohydrates, added refined sugars, added salt (sodium) and bad quality fats. They are high on calories but, minimal on nutritional value. Eating junk/processed foods instead of fresh, whole, nutritious food has many adverse effects on the body. Junk foods and drinks are packed with refined sugars which cause insulin spike gradually leading to insulin resistance and Type- 2 diabetes.

The empty calories just go easily go into the body fat store leading to obesity which can further give rise to severe health issues like heart problems, respiratory problems, etc. The trans fats in the junk foods, increase the LDL cholesterol levels and subsequently decrease the HDL cholesterol levels. Lot of salt (sodium) causes water retention, high blood pressure and enlarged heart muscle. Too much sugars cause acidity which destroy the tooth enamel causing dental cavities. MSG (Monosodium Glutamate) found in processed foods create stomach distress. Some of the artificial colors and preservatives used in processed foods are found to be carcinogenic (cancer causing). Drinking too much of soda can leach calcium out of the bones making them soft and brittle. Also, the aluminium soda cans are inwardly lined with an epoxy resin called bisphenol A (BPA) which protects the metal can from the reaction of acids in the sodas. This BPA is found to be disrupting normal hormone functioning that can lead to obesity, diabetes and reproductive cancers.

2) Excessive alcohol consumption: It is no big secret that alcohol consumption has no good effects but, chronic heavy drinking has many bad effects. Researchers have found alcohol to be linked to more than 60 diseases. Alcohol can cause liver cirrhosis. Alcohol is empty calories so, can cause unwanted fat storage in the body. Alcohol disturbs the working of the sympathetic nervous system leading to high blood pressure, heart problems, stroke and kidney disease. Heavy drinking can cause gastritis (stomach irritation), inflammation of pancreas, decrease in immunity, nerve damage (alcoholic neuropathy). As people age, their brains shrink but, heavy drinking can cause faster brain shrinking leading to memory loss and other symptoms of dementia. Depressed people drink to ‘feel good’ but, in fact, drinking leads to further depression. Alcohol can aggravate the condition of gout. It can worsen the condition of an epileptic and cause seizures even in non-epileptic individuals. Chronic heavy drinking can lead to cancer of the mouth, esophagus, liver, breast, and colorectal region.

3) Excessive cigarette smoking/tobacco chewing: Nicotine is a highly addictive drug that alters the brain chemistry making it both, physically and psychologically addictive. According to AHA (American Heart Association), nicotine causes short-term rise in heart-rate, blood flow and blood pressure which, in a long term, can cause cardiovascular complications. Carbon monoxide in cigarette smoke causes fat buildup in arteries leading to hardening of the arterial walls (atherosclerosis). Tobacco smoking and chewing, both, can lead to oral and lung cancers. Smoking/chewing tobacco can also cause tissue damage in various organs of the body and dental diseases.

4) Excessive Tea/Coffee drinking: We all wish to have a cup of tea/coffee to kick-start our day. It’s not too bad to drink tea and coffee. It is the too much drinking that is the concern.

Caffeine is a natural stimulant found in coffee, tea, chocolate, yerba mate and certain herbal teas. Caffeine is generally a very safe stimulant. It improves alertness and is a mood enhancer. Usually, it is 200-300 mg of coffee that can be safely consumed per day (roughly 3 cups) but, this differs from person to person, depending on their own ‘caffeine sensitivity’. Too much coffee consumption can lead to symptoms like irritability, nervousness, headache, dizziness, insomnia, fever, increased heart-rate, increased thirst, stomach upset and muscle tremors. Same is the case with teas. A cup of hot tea in the morning will boost your energy for the day where as a cup of herbal tea at night will help you relax. Tea contains lesser amount of caffeine than coffee but, there are side effects of having too much of it.

Drinking too many cups of tea in a day can lead to symptoms like restlessness, anxiety, disturbed sleep, skeletal fluorosis (a painful bone condition), yellow pigmentation of the teeth. Green tea is no less. Though healthy, if had too much, it can worsen the condition in people suffering from high blood pressure, anxiety and stomach ulcers.

5) Excessive stress: In this fast paced world, stress is become an inevitable part of our lifestyle. Our body reacts/adjusts to outward changes with physical, mental and emotional responses. This response amounts to stress. Stress is a part of our daily, normal lives. Our body is designed to feel and react to 2 kinds of stress; positive and negative stress. Positive stress is the one where the body prepares itself for a ‘fight or flight’ mode. Negative stress is the one in which the body is continuously facing challenges, without time for rest and recovery. As a result, stress related tensions build up. A person going through stress for a very long time without relief, can enter a stage called as ‘distress’. This distress is indicated by many physical symptoms like fatigue, headache, dizziness, disturbed sleep patterns, high blood pressure, stomach upsets. Stress plays a role in aggravating medical conditions like diabetes, blood pressure, heart problems, depression, asthma, anxiety, skin problems, gastrointestinal disorders, Obesity, Alzheimer’s disease. In many cases, chronic, untreated stress can also lead to accelerated ageing and premature death.

Lastly, I would like to end by saying, “too much of anything, is good for nothing”.