How fit is fit?

How fit is fit?

By Neha Ranglani  on: 20 June 2015
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Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!

Fitness in literal terms means improving 5 essential components of the body i.e. flexibility, cardio respiratory endurance, muscular endurance, muscular strength and body composition. Most of the physical activities and training programs are designed to work on one or all of these components, which is the ideal way of doing it. But do common people like us understand such a complicated process? No. All we understand is how we feel about our body, mind and spirit, right?

The most important thing is the feel-good factor and feeling great within our skin in our own capabilities. Fitness, hence, becomes a very relative term and each person's definition of it depends on their interest, physical abilities and goals. It is the ability to physically and mentally do what you want to do, when you want, and with full ease and comfort. It is in your power to complete a task without any limitation arising from stress, injury, illness, low confidence, etc. For someone it might relate to body and for others mind.



Here are some examples of what fitness might mean to different people:

 

  • Waking up fresh and active in the morning
  • Being able to do household chores with complete comfort
  • Being able to move things easily
  • Working all day without fatigue or tiredness
  • Walking up the stairs to your house without losing breath
  • Playing with children when they want to
  • Driving long distances without lethargy
  • Fitting into your 5-year old dress
  • Buying a dress one size smaller than last year
  • Following your workout plan for a week
  • Being able to run for 30 minutes straight
  • Running a marathon successfully
  • Standing in a queue comfortably for a long time
  • Getting a peaceful, undisturbed sleep every night
  • Having glowing skin and luscious hair
  • Having a cycling race with friends and winning it
  • Building great muscular physique
  • Walking your dog for an hour
  • Combating diseases, especially during weather changes


Have you found your own fitness mantra?



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Running - The Best Cardio
19 June 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Without a doubt, we all agree on how important cardio is for our heart and body. The flow of blood through our system has more significance than we can imagine. It delivers oxygen and nutrients to each cell in the body, thus keeping you energetic and fit. The best form of cardio where one uses his maximum potential is running. Running is that one physical activity that has been practised since centuries and made even more famous today through marathons. It\'s a form of exercise that can be done anywhere, anytime and without any cost. There are many more reasons for which running is seen as the best choice of workout by people: Makes you stronger: Running uses the largest muscles of your body, i.e. the legs and to some extent the back and arm muscles as well. Being a resistance workout, it helps strengthen the bones, ligaments, muscles and joints of your lower body, provided you run the right way. It\'s the best way to keep yourself strong even as you age. Burns a lot of calories: Running is the best cardio activity to burn off that extra fat. It also helps to keep your appetite-increasing hormone under check. Boosts memory: For all those who have a family history of Alzheimer\'s or dementia, do not worry. All you need to do is start running. It helps your brain work better by improving your cell condition so that your memory remains sharp as ever. Gives you a glow: The sweat on your face helps unclog your pores and the blood gush helps oxygenate all the cells, improving your complexion.   Reduces pressure: Running is by far the best way to keep pressure at bay. As it increases the strength and capacity of the blood vessels, it keeps the pressure under control. Pumps up energy: As running helps blood reach all corners of your body, it provides oxygen and nutrients to every cell, which makes you more energetic and improves your stamina. Feeling sluggish? Just try going for a run instead.   Helps you sleep well: Runners tend to sleep better as running controls your hormones and also sets your sleeping routines. Makes your heart stronger: Running helps strengthen the muscles of your heart and reduces your chances of an attack. Lowers stress levels: Running is the best stress-busting activity. When you feel down, just go for a run. It helps boost serotonin levels, which make you happier, calmer and more relaxed. You\'re then equipped to deal with situations in a better way. For beginners, we suggest you start with brisk walking first, then progress to jogging and when comfortable, then start your running regime. Regardless of your fitness level, you can start from zero to running 20 minutes in 10 weeks. Make it a point to run at least 4 times a week to see noticeable changes in your stamina and endurance levels. Before every run, make sure to warm up for 5-20 minutes with a fast walk and at the end cool down with 5-10 minutes of slow walking. Other things to keep in mind:   Get the right shoes for running or else you will land up with a shin or knee ache. Get your starting position right: Shoulders rolled down and back, arms relaxed, head up and swing your arms in even front-to-back motion. Maintain a rhythm. Breathe in from your nose for 2 counts and breathe out from your mouth for 2 counts. Run at a comfortable pace where you are able to have a conversation with a friend without panting and do not take big strides as it can exhaust you faster. Aim for short and quick strides. Listen to music that gets you going and motivates you to complete your workout. Once you finish your run, while cooling down, roll your head side to side and your shoulders a few times to loosen your upper body. Make sure to stretch your hamstrings, quads and calves to prevent injuries. Listen to your body. Minor burning and aches are a good sign but if there is unbearable pain or injury in any joint, stop there and go to a physiotherapist or orthopedic to rule out any major issue. Drink plenty of water before, during and after running. Eat healthy well balanced meals 2 hours prior running. Avoid eating anything just before running. Wear loose and comfortable clothes that allow your skin to breathe.
Burn your sins away!
22 June 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Let\'s agree we all have days when we slip up our \'perfect diet\' and give in to that piece of cake or samosa. Call it social pressure, a friend\'s birthday party or just a usual comfort food spree, the reasons to sin are many with an equal number of excuses to avoid exercise. All this adds to the extra pounds in the most unwanted areas. Obviously, it is not possible to live like a saint in the highly social and junk food world of ours, but what we can do best for ourselves is either avoid these foods or make up for it by burning the calories consumed. But what if you could look at junk foods by the amount of exercise required to neutralize the calories for each? It\'s a fight or flight situation. If your love for junk food is real, you\'ll overcome this hurdle, if not, you might stop eating junk food altogether!   (The duration of exercise is given for a reference man of 60 kgs which can be calculated for your weight.)
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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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