health article on cycling ---maxposure group magazine --- DLF Promenade magazine

C for Cycling

Want to stay fit but hate going to the gym or dislike doing those heavy aerobics? Just pick up the cycle, stay fit and do your bit for the planet.

 

Kakoli Thakur

When you choose cycling as your fitness mantra, you not only become fit but you also have a satisfaction that you are doing your bit to protect the environment and save fuel. Cycling has multiple health benefits and keeps your doctor away. It’s not that it’s too hard to learn cycling. There are many who know cycling but with time, they get out of touch. Taking the first step is very important.

Manas Arvind, a nutritionist from Gurgaon, has been cycling for the last five years. As a kid, he used to cycle regularly with friends but with age, he lost touch. When he crossed 30, health issues started cropping up due to weight and his sedentary lifestyle. That’s when he noticed his cycle lying idle in a corner. He never enjoyed the gym but cycling was always his passion and he loved going outdoors.

Initially he started for half an hour and then he met some like-minded people. And then there was no stopping. He now participates in long-distance trips regularly, he became fit and life became more interesting.

Manas says cycling gives new freedom, new dimensions. When you go on a long-distance trip, you push yourselves to finish the challenge and once you have started you cannot look back, you have to finish, he says. “Once we were on a trip from Corbett to Kumaon, it was very challenging, the route had lot of ups and downs. After every step we felt we would give up but ultimately when we succeeded it gave us a new high to accept more challenging trips. There were also two women riders with us.”

Cycling, besides keeping you fit, is also a recreational activity. Unlike the gym, running or rigorous aerobic activities, it’s a low-impact type of exercise and easier on your joints but it still helps you get into shape. That is why it appeals across ages.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend or simply ride to work. You'll soon feel the benefits.

In Delhi, cycling is anyway a major mode of transport for lakhs of people from the economically weaker sections as it requires zero fuel cost and almost no maintenance. A Delhi government survey says there are around 30 lakh bicycles in the capital. “Not just low income group, well-off people also use cycles. I know a scientist who travels 25 km one way to his workplace daily.”

Manas shared an experience: “We went on a 1,200-km ride and as it was time-bound (in 90 hours), we could not relax. There was one 55-year-old lady and we were very doubtful whether she would be able to complete it. But finally only two people succeeded and she was one of them.”

It’s not too difficult to find time for cycling. Just give 2 per cent time from your 24 hours. Give priority to cycling over dinner with friends and social networking. Don’t go for fancy bikes, go for a normal bike with which you are comfortable with and right size is very important. Ride in groups and look forward to encouraging new people every day. This is his advice for amateurs.

Besides health benefits, cycling also helps in reducing pollution and saving fuel and ultimately saving our planet.

Nalin Sinha, traffic and transport expert, has been cycling since 2006. He has been into transport policy planning and was working on a sustainable mode of transport but somehow he could not tell people to cycle because he himself was not cycling. Once he was invited at the launch of a new bicycle at a hotel. It was there he bought a new bicycle and rode 10 km and realised the charm and got familiar with the hassles of cyclists on Delhi roads. Once when he was even hit by a dumper, he realised how safety is very important.

Nalin is associated with Delhi Cycling Club that has members varying from 9 years to 80 years. “Once we were cycling in Chanakyapuri, and we saw Rahul Gandhi and Robert Vadra cycling. Our group got excited and started cycling with them and their security had a hard time and went on alert mode,” he recalls.

Starters, he says, if out of touch should take basic training, or attend some workshop and then start regular cycling. Knowing traffic rules and how to be safe is very important.

Nalin Sinha feels that to encourage cycling there should be a connected network, proper infrastructure like a separate lane for bicycles.

 

Why cycling?

·        Sleep more deeply

·        Look younger

·        Boost your bowels

·        Increase your brain power

·        Beat illness

·        Live longer

·        Save the planet

·        Improve your sex life

·        Heal your heart

·        Avoid pollution

·        It means guilt-free snacks

·        You’re developing a positive addiction

·        Get (a legal) high

·        Make friends and stay healthy

·        Feeling tired? Go for a ride

·        Spend quality time with your partner

·        Be happy

·        You can get fit without trying too hard

·        Boost your bellows

·        Burn more fat

 

Benefits

·        One of the easiest ways to exercise

·        Builds strength and muscle tone

·        Increases muscle tone

·        Builds stamina

·        Improves cardio-vascular fitness

·        Eats up calories

·        Improves heart health

·        Improves coordination

·        Reduces stress

What to keep in mind

·        Start slowly and then increase your cycling

·        Increase speed gradually

·        Right equipment is very important. Head gear, kneepads, elbow pads should all be in place when cycling

 

 

My Tai Chii article in Maxposure group "Tridhatu" (Tathastu) magazine

My Tai Chii article in Maxposure group "Tridhatu" (Tathastu) magazine

Gracefully Tai Chi

 

Extremely beneficial for both the mind and body, Tai Chi is gaining popularity these days. But if you are expecting magic overnight, this form of exercise derived from martial art is not for you. A slow but graceful art, people sometimes tend to get bored as it requires patience and leave halfway but if you are under the right instructor, you will definitely continue. So it’s better know more about it and then take the plunge.

 

Kakoli Thakur

 

What is Tai Chi?

Tai Chi can best be defined as a moving form of yoga and meditation combined. Originally derived from an old Chinese martial art form, it is a sequence of movements performed slowly and gracefully. The main aim of Tai Chi is to foster the circulation of this 'chi' within the body, enhancing the health and vitality of the person. It also helps to foster a calm and tranquil mind.

Tai chi is not like yummy fast food and you cannot learn it in 15 days, so do not get fooled by people who tell you it’s possible. “You have to understand the essence, there is a whole process and you have to go step by step. You cannot jump from A to B. You can learn B only when A is already inside you clear. Don’t go by the glamour of the dress or the institute, check the credentials before joining any classes,” says expert Kanishk Sharma, who has been practising Tai Chi for the last 26 years.

“Dedication, understanding and loving of the art is important when you want to learn Tai Chi. It’s very important from whom you are learning.”

Talking about one of his favourite students, Buddha Paul, he said, “I found this homeless boy in Pune. He was hungry for martial arts and some Karate guy was fooling him. I trained him for two years and now he is training the boys in the Indian Army.”

Different studies across the world have shown the benefits of Tai Chi. It helps in mind-body coordination, it increases inner body strength, generates inner strength.

A study from Ireland found that a combo of exercise, meditation, and breathing helped relieve anxiety and depression among participants.

It helps increase muscle strength, flexibility and balance and tackles diseases like anxiety, arthritis, fatigue, joint stiffness, muscle tension, poor posture and stress – common among the fast-paced lives of executives and corporates.

Says Tai Chi expert JK Singh: “There is no age factor, people who prefer soft martial art due to old age can prefer Tai Chi.”

Tai Chi has different levels but it takes around six months to learn basic course. After that people can practise at home for fitness.

According to Tai Chi expert Rajeev Sabharwal, Tai Chi is a self-healing art. “It is slow meditation through hand and leg movements. It helps people who have blood pressure, arthritis, spine problem, dizziness, etc.”

The problem is that people get excited after reading about it a lot but since these are slow exercises, they get bored, he says. “People should be matured enough to know its benefits, I would say if they are above 18 they can understand its depth. To maintain fitness we teach 18 moves, which takes around 20 to 25 classes to learn. If one practises between 20 and 40 minutes on a regular basis, it’s enough,” Sabharwal elaborates.

But when one wants to take it professionally, it’s like a journey; it can be 10 years, 15 years or even more. “Though I am an instructor I still feel I have a long way to go,” says Sabharwal.

In layman terms, the breathing exercises along with hand and leg movements help to open all blockages inside our body, it’s a fight between muscles to generate inner strength.

People even with heart ailments and other chronic diseases should practise Tai Chi.

Rajeev Sabharwal shared an experience, “Once a woman from China came to me and said, ‘I am from China, I know the health benefits of Tai Chi, I have cancer, please teach me so that I gain inner strength to fight the cancer inside me.’ I was touched. While practising Tai Chi, we breathe in and out again and again through slow exercises. The oxygen we take in again and again helps in healing any disease.”

 

Different types of Tai Chi styles:

Most beginners think of Tai Chi as just one art form and don’t realize the multitude of styles available.

The five major Tai Chi styles are:

Yang style is widely practiced worldwide.

Wu style emphasize small, compact movements.

Chen style is the original style. It alternates slow-motion movements with short, fast, explosive and appeals youth and martial artists.

Hao style is rare. Its primary focus is on internal chi movements with physical motions being much less important.

Combination styles mix and match movements from the four other styles.

 

Fee structure:

·        Fee varies from institute to institute. Generally starts from Rs 3000 per month.

·        The fee varies from instructor to instructor. Can be anything between Rs 500 and Rs 1000 per class.

 

Why Tai Chi:

·        Movements are low-impact and gentle and put minimal stress on muscles and joints.

·        The risk of injury is very low.

·        Can do it anywhere, anytime.

·        It requires very little space and no special clothing or equipment.

·        Can do it at own pace.

·        It's non-competitive.

·        It can be done in groups or alone.

 

 

Health article --- Add fun to fitness...in Maxposure group "DLF Promenade" magazine

My health article in a Maxposure Media Group magazine

 

Going unconventional

Kakoli Thakur

Staying fit has become the mantra to beat today’s hectic lifestyle. While some hit the gym, others start taking yoga classes. But no matter how much they try, they often get bored and tend to discontinue. So, more and more people are looking for hatke options with some fun element to it.

To help you out of the sedentary lifestyle and make exercising a fun-filled experience, we list out some alternative ways to stay fit.

 

Hula hoop

You must have seen children, youngsters and slim damsels twirl and roll circular hoops on TV. But most wouldn’t know that hula-hooping has re-emerged as a great cardio workout to slim your waist, hips, buttocks and thighs while toning your abdominals and lower back muscles. The best part of hooping is it does not restrict you. It can be done indoors or outside, on your own. Or you can just join a class.

Hula hoop expert Bhawna Grower, says, “If you hoop for 60 minutes, you will burn 500 calories. Thirty minutes hooping every day is enough to have a flat tummy. The best part is you can hoop anytime while watching TV, or talking on phone.”

Hooping is like killing two birds with one stone. It not only helps in maintaining a flat tummy, but also tones the whole body. Heavy or exercise hoops are used for fitness purposes. The plastic hoops which we generally see, are used by kids for fun purposes or for dance shows, she says.

“The flexibility factor also doubles. We cater to women of the age group of 18-55. Sometimes women come to us and say their three- year-old daughters want to learn hula hooping for fun purposes. To make it more interesting, I add dance steps along with basic hooping with blasting music or a popular number at the background, which gives it a double effect.”

 

Zumba

If you had a childhood dream to dance but never tried, why not try Zumba. This aerobic workout blends choreographed footwork and body movements from salsa, merengue, flamenco and other dances to sculpt your body and burn fat. When you’re grooving to the spicy Latin beats or even apna Bollywood numbers, you won’t even realise that you’re toning your abs, thighs, glutes and arms. An hour of Zumba helps you burn approximately 300-400 calories.

“Zumba is a fitness dance style and it is very popular these days. It depends on individual to individual either one bounces or hops or jumps. To make it more interesting, we make people dance to the latest popular Bollywood numbers,” says Manisha Singhal, zumba expert.

“Since it’s more of cardio vascular moves, we ask our students to fill a medical consensus form. Instead of practising at home, it’s always advisable to join a class as you are under the supervision of an instructor and it’s always fun to dance in groups,” she says.

If that isn’t enough to convince you, Zumba has a huge international fan following, including celebrities such as Jennifer Lopez, Jackie Chan, Kirstie Alley, Jennifer Love Hewitt, Emma Watson, Halle Berry, Toni Braxton, Shakira among others.

 

Skating

The next time you take your kid to learn skating, don’t just be a silent spectator. Ask if you can also join in. Skating can be an interesting alternative to running because it’s easier on the joints. Skating is also a good aerobic workout that tones your lower body and of course builds leg strength. You can burn between 180 and 330 calories from one hour of continuous skating depending on the speed and intensity.

Says speed skating and roller hockey skating expert Zahid Khan, “Skating increases stamina, helps in keeping the stomach toned and makes the leg muscles strong. There are different types of skating such as music, artistic and figure skating. To make it more interesting, we add music at the background, we put lifts and we keep on experimenting. We keep on organising championships, matches and annual carnivals.”

“Though only children used to learn earlier, gradually a lot of young parents are showing interest in skating after seeing the fun and knowing the health quotient,” he says.

 

Salsa

If you are not getting time with your partner why not join a salsa class for weekends? You will spend quality time together, get closer and stay fit at the same time.  And the next time you party, just hit the dance floor instantly with your partner, what say.

Whether you choose the Cuban Casino style, the Colombian variation, the Miami Salsa or the Los Angeles/New York version, the twists, turns and fast-paced movements will ensure every part of your body feels the calories burn away.

Says Meraz Alam, Salsa expert, “Salsa is basically a social dance, it is generally performed in social gatherings. Salsa is really in demand now and one can burn 250-300 calories after one session. It is a couple dance, it’s relaxing, steps are easy and age is never a hurdle. The dance makes you more flexible and most importantly it boosts your confidence, develops your personality and you become a more stylish person.”

She adds, “I have seen quite a lot ‘damsel in distress’ types turning into stylish ladies after two to three months. In our classes, along with dance, we emphasise on how to dress up, styling tips, etc. I know people who were not at all social turn into confident individual after learning salsa.”

 

Jazz

One more fun dance way to stay fit and become a more stylish person at the same time is Jazz. If you have forgotten that you once used to make the right moves and you go ‘oo la la’ when you see jazz dancers on television shows, you can always join a jazz class. This type of dancing is energetic and fun, consists of unique moves, fancy footwork, big leaps and quick turns – every element needed to tone up your body.

“The best part of Jazz is it does overall stretching; it improves stamina and strengthens muscles. We do 15-20 minutes warm-up sessions before the dance. We ask our students to wear funky clothes and they get all the more excited,” expert Manisha Singhal.

 

 

Rope jumping/skipping

As a kid, you must remember doing rope jumping – alone or in groups -- just for fun. But what you probably didn’t know at that time that it was one of the factors that helped you remain agile and fit. This full-body cardiovascular workout can do wonders by strengthening your muscles and bones and improving your coordination and make you feel like a kid again. And just 15 minutes of jumping rope burns about 200 calories. Aim for three 10-minute rope-jumping workouts every week. Before you skip, always start with a short warm-up.

“I always wanted to stay fit but never could take out time from my hectic schedule. I got this idea from a website and I found it just amazing. Taking out 10-minutes is not that tough. After skipping for 10 minutes, I feel so fresh and energetic. I would definitely suggest to people like me who struggle to take out time for fitness,” says Rahul Chowdhury who has been practising rope jumping for the last six months.

 

Frisbee

Deepshikha Sharma was a mere spectator, watching kids play from her balcony. She was always worried about her weight but now she is happy as she has started playing Frisbee. A fun game and a serious sport, played in tournaments in the US and Canada, at the same time, Frisbee will make you sweat it out – in what is really good news for calorie watchers.

“I always used to watch kids playing Frisbee in our apartment park with awe. Until one day I came through an article. You burn 679 calories if you run at a pace of 11 minutes per mile while if you play Frisbee the same time you burn 572 calories. It inspired me and now I play Frisbee with my kids and family in the evening every day. I often involve my neighbours call my friends on weekends. Sometimes I feel my childhood is back and Frisbee is my fitness mantra.”

 

Exercise                                   Time                                        Calories

CONVENTIONAL EXERCISES

Step aerobics                                       60 minutes                               360-714 

(depending on  type)

Gym                                                  60 min                           350-450

(Heavy workout for a man of average weight)

Running                                   60min                                      580

(at 5 miles per hour or 12 min per mile)

Cycling                                    60 min                           580

(at a brisk speed, not cycling for leisure)

 

 

FUN WAY OUT:

Hula Hoop                               60minutes                                500.

Zumba                                     60 min                                      300-400.

Skating                                    60min                                                180-330

(depends on intensity)

Salsa                                         60                                             400-480.

(depends on weight of person)

Rope jumping                                   15 minutes                                         200 calories

Frisbee                                     60                                            572 calories.

(Depends on speed)