Fitness on the Go , livre ebook

Random House Publishers India Pvt. Ltd. - Abhishek Sharma

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225 pages

English

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Looking slim isn't the only marker of being fit. Fitness means having stamina, flexibility, and strength; being able to do your everyday tasks better; and being calm and focussed. Celebrity fitness trainer Abhishek Sharma shows you the perfect exercise regime that: Works on body and mind drawing elements from yoga, martial arts, and athletics Can be done anywhere and without machines and includes a range of exercises such as brisk walking, jogging, skipping, and cycling Helps you achieve a focussed mind through breathing and mind centring Is great for people on the move since the emphasis is on using your natural surroundings Will make you more confident, alert, and fearless, and is a great self defence toolFun, challenging, and for all age groups, Fitness on the Go has worked for celebrities such as Ranbir Kapoor, Anil Kapoor, and Bollywood's fittest actress, Deepika Padukone. Supplemented with photographs and celebrity secrets, it is the one stop solution for the modern warrior.

Sujets

Mind

Body

Spirit

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Publié par	Random House Publishers India Pvt. Ltd.
Date de parution	02 novembre 2012
Nombre de lectures	0
EAN13	9788184003321
Langue	English

Informations légales : prix de location à la page 0,0480€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

FITNESS
on the go
The anytime anywhere holistic workout for busy people
FITNESS
on the go
The anytime anywhere holistic workout for busy people
ABHISHEK SHARMA

RANDOM HOUSE INDIA
Published by Random House India in 2012
Copyright Abhishek Sharma 2012
Abhishek s exercise photographs by Pia Sukanya
All other photographs by Abhishek Sharma
Random House Publishers India Private Limited
Windsor IT Park, 7th Floor, Tower-B,
A-1, Sector-125, Noida-201301, UP
Random House Group Limited
20 Vauxhall Bridge Road
London SW1V 2SA
United Kingdom
This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the author s and publisher s rights and those responsible may be liable in law accordingly.
EPUB ISBN 9788184003321
Dedicated, in all humility, to my fitness teachers R.C. Sood, Premamay Biswas, and the late Jernail Singh
Before You Start
Before following any advice or practice suggested in this book, it is recommended that you consult your doctor regarding its suitability, especially if you suffer from any health problems or special conditions. The publishers, the author, or the photographer cannot accept responsibility for any injuries or damage incurred as a result of following the exercises in this book.
Contents
Foreword
Introduction
1.
EASE IN

Fitness Checklist

The Promise

Healthy Habits
2.
UNDERSTANDING FITNESS

Avoid Five Common Mistakes

Facts and Myths

Weight Loss Simplified

Spine, Breath, and True Fitness

A Few Terms Explained
3.
YOUR PRESENT STATE

Common Roadblocks

Find your Strengths and Weaknesses
4.
MAKE A ONE-MONTH COMMITMENT

Mark Your Calendar

Week One

Week Two

Week Three

Week Four
5.
INCORPORATE THESE SIX FITNESS GEMS

Gem # One-Wake-Up Stretches

Gem # Two-Suryanamaskar

Gem # Three-Your Cardio

Gem # Four-Static and Dynamic Postures

Gem # Five-Deep Breathing and Anytime,

Gem # Six-Freehand Strength Exercises
6.
YOUR HOLISTIC WORKOUT

Basics of a Workout

Your Workout Routine

Set Your Own Goals
7.
VARY YOUR ROUTINE

Varying the Intensity

Exercise Variations
8.
A 20-MINUTE SESSION WITH DEEPIKA PADUKONE
Conclusion
Acknowledgements
A Note on the Author
Foreword
Coming from a sports family and being an athlete myself, I understand the importance of being fit and healthy. Before I started acting, I used to play competitive badminton, and was used to going through rigorous physical training. When I started working in films, I missed my regular workouts and desperately felt the need to workout to keep physically and mentally fit. An actor s life is extremely hectic. There is no fixed routine, and fitting in a workout-or rather being regular with one s regimen-is not the easiest thing to do.
That s when I found Abhishek. Abhishek s training and fitness philosophy makes it easy to include exercise in my hectic and irregular day-to-day schedule. His combination of yoga and freehand athletic workouts is fantastic for busy people like me, and keeps you in shape in a very effective and holistic way. I ve been training with Abhishek for the past three years and it has made a huge difference to my fitness, wellness, and energy levels. I am almost addicted to it now! It has become a part of my life and routine.
Abhishek s training programme is motivating because he changes my routine according to my needs on that particular day, and comes up with a new, innovative workout each time. At the end of my workout, I feel fit, my mind is calm and focused, and I don t feel exhausted. Instead I feel fresh and ready to meet the challenges of the day ahead.
When I have a very hectic schedule and have no time for an elaborate one-hour workout, I still try to squeeze in a short workout with him. Even a 20-minute workout with Abhishek makes a huge difference to my energy levels and productivity through the day.
When I am travelling, I keep up the running, Suryanamaskars, and the wake-up stretches he s talked about in this book.
His approach to holistic fitness has made a huge difference to my life and has helped me explore my full potential. I am so glad he is sharing his holistic workout through this book so that busy people like you can benefit from it, like I have.
Deepika Padukone April, 2012
Introduction
Busy people
There are two kinds of people who usually seek my advice on fitness. There are those who have been following some kind of fitness routine and have enough time and energy to invest in an elaborate four-times-a-week workout routine.
Then there are those who have woken up to the fact that they need to start doing something about their fitness before it s too late, but have genuinely very little time in their day to invest in a comprehensive workout, or to join a regular fitness class.
This book is particularly aimed at the second group of busy people who urgently need to exercise and genuinely want to, but who either don t know where to start or how to go about addressing their deteriorating fitness due to time constraints. The last time many of these people did a workout or played a sport was probably back in school or college. Once upon a time, they may have been very active physically, but it s been a while!
In a desperate attempt, many of them sign up for a gym membership but are unable to attend once their initial enthusiasm dies down. Worse still, they somehow manage to get themselves to the gym, or do some other kind of high-intensity fitness workout for a brief period of time and then either stop abruptly or injure themselves-sometimes leaving their bodies in a much worse state than when they began.
If you re one of these busy people, it s not that there is no hope for you or that you should not even try. You just need to be smart and well informed and do the right kind of exercise that best suits your needs. You also need to modify your day-to-day lifestyle without delay, making it more active and healthy.
It is possible for a busy person to get really fit, even with a minimum investment of time. No matter how little time you have, I am determined to help you take charge of your holistic fitness.
We live in a time of constant technological innovation and so-called advancement, but along with that, there often comes a decrease in physical activity and an onslaught of unhealthy repetitive movement. Aside from this, we are tempted to consume more processed foods with unhealthy side effects, so it is now absolutely necessary that we make a conscious and sustained effort to restore and maintain our health, fitness, and well-being.
About the book
In this book, I have shown you a way to achieve all-round and holistic fitness. It s not about fads, shortcuts, or some new clever way of exercising, which promise results without any effort. Shortcuts are short-lived. My approach to fitness relies on age-old wisdom and natural ways to getting fit, which have stood the test of time and have long-term results. The movements in the exercises are natural and my lifestyle advice is in sync with nature instead of trying to outsmart it with fancy gadgets.
By all-round , I mean we will be working towards all aspects of holistic fitness and concentrating equally on strength, flexibility, stamina, balance, improving posture, breathing, and mind centring. Just playing a sport, or only strength training in the gym, or just yoga practice does not cover all these aspects of fitness in totality.
Along with athletic freehand exercises like push-ups, squats, running, and brisk walking, I have included a lot of elements of yoga in the exercise routines. Yoga practice helps to relax the mind, soothe the nerves, enhance breathing, improve posture, create a balance at every level in the body, and initiate healing. In the fast-paced world that we live in, it is important to follow a healing practice like yoga or tai chi to counterbalance the ill effects of a modern lifestyle on our health and well-being.
Having trained in yoga-the traditional, classical way-I do believe that the ultimate purpose, method of practising, and the benefits derived from the yoga postures are very different from other fitness exercises. Being the busy people that you are, you might not be able to make the time required for yoga postures, so I have incorporated them within the workout routines so that you do not lose out on their immense health benefits. Moreover, as a beginner, being warmed up and sweating in a workout will help you perfect the yoga postures faster and more easily. The postures have been used in a way that they blend into the exercise routines without losing their essence.
A lot of holistic knowledge about health and fitness might not have had extensive scientific research, but nevertheless, holds true. Walking barefoot on grass makes you feel nice and is good for you. Period. I have been doing my own research, by way of my own practise and in the course of training people, to arrive at the methodology I have given in the book. All that I talk about here is based on my experience, on first-hand proof that it works, on myself, and on the people I have trained over the years.
For the past ten years, I ve been constantly working on evolving a complete holistic fitness practice suited to busy city people, based on my own training in martial arts, sports, and yoga. I now call this practice Victory Yoga. It is a practice suited to the modern day Arjuna -the everyday warrior who has goals to achieve and challenges to face.
In Victory Yoga, I draw only those elements from athletic fitness training, martial ar