EXPERT CORNER

Just started  to  exercise? If you're feeling  stiff, sore and thinking  of  quitting already... HOLD IT RIGHT THERE!!

 

What you're  experiencing is DOMS, or Delayed  Onset  of  Muscle  Soreness. 

Simply  put, DOMS is typical post exercise  soreness, usually felt between 24-72 hours after the  activity. It occurs if one has exercised  excessively, or has done something strenuous  that one is unaccustomed to. It is a natural outcome of any kind of physical activity and is mostly prevalent in the initial  stages of any new program. This can be pretty  intimidating  for someone  who is deconditioned, or new to exercise.

 

So before you give up or think  that you may have injured  yourself, here are  a few tips that can help relieve  DOMS:

 

~Even though  the slightest  movement  may be killing  you, it is important to get some light activity in. Try walking or going  for a swim, which increases circulation and improves blood  flow throughout the body. Light stretches will definitely  help too.

~Drink plenty  of  water and stay hydrated at all times.  

~Extreme  soreness can be painful, so applying  ice to the affected  area  for the first  24-48 hours is a good idea to reduce  swelling, if any.

~Eat well and nourish your body. 

~And my favorite....a warm relaxing  bath works wonders, before  you  tuck yourself  in  for a good night's  rest.  

 

Remember, when you start a  new routine, go slow and progress  gradually. 

 "TOO MUCH, TOO SOON" will only  wear you out faster and want to  make you give up. What you really want is a program which you can stick to in the long run....one that will last and give you great results! More on this next week...where we talk  about  loading  the body in a progressive  manner, and the S A I D Principle.  

 

SO HANG IN THERE AND KEEP  GOING.....UNTIL NEXT  WEEK!!

 

Priti Chawla is a Certified Health and Fitness Instructor (ACSM, USA), Certified Rehab Trainer (APA Sports Physiotherapist,  Australia), Senior Fitness Specialist (NASM, USA) with over 20 years of teaching experience. Priti is also the founding instructor at Studio 23 and leads the Cardio / Functional and Pilates / Animal Flow classes at the Studio. 


What does "Fitness" mean to you? 

  • Losing weight to get into your favourite pair of jeans?
  • Obsessively standing on the weighing scale everyday to see if you're a few pounds lighter? 
  • Starving yourself because the thinner you are, the fitter you are?

Well, here's a reality check! 

 

While losing weight is great, it should really be considered as a by product of the various other benefits one gets from exercise. Exercise has far greater advantages. It makes your heart healthier, boosts your energy levels, makes you stronger, leaner, fitter, reduces your risk of injuries, keeps you looking younger than your years, releases endorphins which are your "happy hormones" and helps you shed those extra pounds.

 

Walk, dance, run, swim, climb the stairs, jump, squat, stretch, go climb a mountain, BREATHE! 

 

Do what makes you happy! 

MOVEMENT IS THE KEY!

And yes, try not being obsessed about the weight loss, get rid of that weighing scale and GET UP AND GET MOVING! 

CHEERS TO A HEALTHIER, HAPPIER AND FITTER YOU!

 

NEXT WEEK'S BLOG:Started to exercise? Feeling stiff, sore, and want to give up? What you're experiencing is DOMS.

 

Priti Chawla is a Certified Health and Fitness Instructor (ACSM, USA), Certified Rehab Trainer (APA Sports Physiotherapist,  Australia), Senior Fitness Specialist (NASM, USA) with over 20 years of teaching experience. Priti is also the founding instructor at Studio 23 and leads the Cardio / Functional and Pilates / Animal Flow classes at the Studio. 


 Autism Awareness Day

 

What if you were trapped in a world, with little to almost no skill to understand or recognize basic human emotions in yourself or in others?

 

Autism Spectrum Disorder (ASD), more commonly known as Autism, is a neurodevelopmental disability which affects how an individual communicates with and relates to other people. Individuals with Autism often have trouble interacting with people and can be withdrawn from their environment. It’s with the help of movies like temple Grandin and the series atypical on Netflix that the word autism seems to be more known to us than it used to be.

 

So what happens to an individual with autism? Autism affects a range of areas can range from mild to severe in an individual mainly areas of social interaction, Verbal and nonverbal communication and repetitive or ritualistic behaviours like rocking back and forth and eating only certain foods. Difficulties  in nonverbal aspects of communication such as body language, facial expressions and even the tone of voice. They often tend to be laughed at for sounding like a robot may account for what others perceive as ‘awkwardness’ in people with autism. These difficulties tend to manifest differently in every individual, no two individuals are same, hence individuals with autism shouldn’t be generalized and should be looked at holistically. Body language, facial expressions, eye gaze, tone of voice – non-verbal cues like these can often tell us more about what people think and feel than the words they use. 

 

There are individual with high-functioning Autism as well who may have an extensive vocabulary and use complex sentences. But yet from all the symptoms individual with autism often struggle with one of the biggest challenge is the difficulty with self-expression, both verbal and non-verbal. That’s why often individuals with autism prefer to use other modes of expression like writing or art to convey their thoughts rather than face-to-face conversations. While the severity of the concerns is unique to each individual, communication barriers tends to be common in Autism.

 

It is a myth that people with Autism lack emotions. The fact is they struggle to often identify them and communicate them. Following the same schedule every day of the week, and being extremely uncomfortable with unexpected events, the symptoms could manifest. Regardless of manifestation or severity, Autism symptoms tend to interfere with the everyday lifestyle. Often not knowing which emotion is being felt but also struggling to regulate the emotion. Being unable to control their outbursts of anger or bouts of joy at an inappropriate time or even becoming withdrawn when overwhelmed.

 

Difficulty empathizing and seeing others point of view can also be a huge challenge related to communication as they struggle to tune into the other’s feelings. Others feelings often baffle them; hence they often do not know what to say or do in social situations which indirectly affects building peer relationships.

Communication as an ability begins to develop long before we learn to talk. A baby listens to the mother voice in the womb, an infant’s exchanges of sounds and smiles between their caregiver first conversations, even though they have not even spoken a word. Infants imitate their parents’ actions and words. Communication as a skill is learnt mainly through mimicking and Communication concerns in individuals with autism may Stem from a failure to Mimic. The reasons why, children with autism do not naturally imitate in the same way as other children are unknown. Communication as a skill is taken for granted, even a smile can be so confusing for an individual with Autism.

 

On 2nd April, Autism Awareness day lets break the stigma and if you find someone with Autism remember to be patient and understanding. What may come effortlessly to us is extremely difficult for those struggling with Autism. Don't let their differences upset you, but embrace them by meeting them half way.

 

JENISHA SHAH

Clinical Psychologist

Mpower-the Centre, MUMBAI

Jenisha works with children and adults often using the person-centred approach to counselling complimented by expressive arts. One of the areas of focus has been working for children with Special needs. She finds the eclectic approach as an important part of the processes of therapy. She believes in using the experiential approach to psychotherapy with the blend of expressive arts which have been crucial in building body awareness and gaining acceptance as well as to explore possibilities, make discoveries and gain valuable feedback.

                             


THE FIIT PRINCIPLE BY DR.PREETI GABALE

Today I would like to let you know about The FITT Principle for Cardiovascular Exercise prescription which has been updated recently. Volume and Progression have been added to it. 

  • F-Frequency
  • I-Intensity (Medium or High)
  • T-Time
  • T-Type
  • Volume is the quantity and
  • Rate of progression

So why was Volume and Progression recently added? That's something I have tried to explain below for you. 

 

Volume is the quantity of cardiovascular exercises your body can endure without causing muscle loss, lack of sleep, illness and exercise fatigue.

 

It is relative to the rate of progression as gradual progression minimises your risk of injury and longevity. Volume is also dependent on  the load on the body i.e. an athlete might need to increase the volume for professional reasons but by giving equal importance to muscle building and getting rest. If our requirement and goals are for health benefits and not really for professional training, it is ideal to stick to 150 minutes of moderate cardiovascular workouts in a week or 30 to 60 minutes of high intensity workouts thrice a week. It is best if you can combine your workouts with resistance training for muscle building, core workouts along with some balance and flexibility exercises. 

 

Various Combinations can be followed as per your individual preferences. Some of you may prefer to cycle, run or swim, join group classes at a Studio, hit the gym or do your own body weight exercises but do remember some very important points. 

  • Everything in the right balance is ideal 
  • Moderation is the Key
  • Always like the form of your exercise and try not to follow new trends blindly 
  • Holistically, achieving milestones and targets should not be your only criteria for your workouts
  • Discipline is your biggest hurdle so overcome it for desired results. Exercising should be a lifestyle you adopt for yourself.
  • Rest is extremely important for your body to recover well and rebuild itself for the next day 
  • Last but certainly not the least, the exercises should make you feel energised rather than drain you out. You should be able to follow your daily routine without feeling fatigue. 

            Thank you for Reading and do Stay Tuned for more of my blogs. 

 

Dr Preeti Gabale is a qualified doctor but gave up her profession to venture into the field of fitness and health education. She has numerous certifications through

•Reebok University, ACSM, ESA, ACE, Pre and post Natal Fitness with CAPPA, Yog Shikshak by Yog Vidya Dham, Barefoot Specialist by EBFA and is a resident instructor at Studio 23. 

 

 

                             


Progressive Overload BY DR.PREETI GABALE

Your Fitness regime should aim to have a healthy body that not only looks good but functions well for the next 365 days and beyond in everyday life. With so many new workouts and concepts emerging in fitness, it is necessary you realise what is right for your own capacity. 

 

Start with the bare minimum, get your foundations in place and then work your way up keeping in mind not to overtrain i.e follow the Progressive Overload principle which is one of the most important concepts in fitness. 

 

Understand that being fit is a lifestyle change and there are no short cuts to being healthy.  

Your Fitness Compromises of:

1) Activity / Exercises 

 •Cardiovascular 

 •Musculoskeletal 

 •Core / Balance 

 •Flexibility

Others like Agility, Speed & Power can be developed once you have achieved your Basics. 

 

2)Nutrition:  A Balanced Diet

 There is a lot of content out there on a balanced diet and some of you maybe working with Nutritionists or have done so in the past. I'd like to add that you must avoid packaged foods and supplements. Try and eat local produce and keep your food simple.

 

3)Rest and Sleep: 7 to 8 hours

 

It's important we have Discipline and Regularity in our workouts.  Listen to your body: Do not neglect any Pain, Swelling, Strains or Sprains, Lethargy, Agitation and / or decreased sleep. Pay attention to warning signs. Your exercise should not harm you but rather help you to lead a healthy and active life. Therefore, you must choose your exercises wisely and progressively overload and get stronger and fitter in the year to come!

 

Thank you for Reading and do Stay Tuned for more of my blogs. 

 

Dr Preeti Gabale is a qualified doctor but gave up her profession to venture into the field of fitness and health education. She has numerous certifications through

•Reebok University, ACSM, ESA, ACE, Pre and post Natal Fitness with CAPPA, Yog Shikshak by Yog Vidya Dham, Barefoot Specialist by EBFA and is a resident instructor at Studio 23.