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Monday, 30 June 2014

So, how did all this start?

The History of Fitness

IntroductionAs we enter the 21st century, one of the greatest accomplishments to be celebrated is the continuous pursuit of fitness since the beginning of man’s existence. Throughout prehistoric time, man's quest for fitness has been driven by a desire to survive through hunting and gathering. Today, though no longer driven by subsistence requirements, fitness remains paramount to health and well-being. This article will highlight historical events and influential individuals who have shaped the history of fitness beginning with primitive man up to the foundation of the modern fitness movement.Primitive man and fitness (pre-10,000 B.C)Primitive nomadic lifestyles required the continual task of hunting and gathering food for survival (1). Tribes commonly went on one- or two- day hunting journeys for food and water. Regular physical activity apart from that necessary for hunting and gathering was also a principal component of life. Following successful hunting and gathering excursions, celebration events included trips of six to 20 miles to neighboring tribes to visit friends and family, where dancing and cultural games could often last several hours. This Paleolithic pattern of subsistence pursuit and celebration, demanding a high level of fitness and consisting of various forms of physical activity, defined human life (2).The Neolithic Agricultural Revolution (10,000-8,000 B.C.)The Neolithic Agricultural Revolution marked the conclusion of primitive lifestyle and signified the dawn of civilization. This historic period was defined by important agricultural developments including animal and plant domestication, and the invention of the plow. These human advancements made it possible for hunting-gathering tribes to obtain vast amounts of food while remaining in the same area, thus transforming primitive man into an agrarian (agriculture and farming) society (3). This era in history symbolizes the beginning of a more sedentary lifestyle, as man began to alleviate some hardships of life while. simultaneously decreasing daily physical activity. 
Ancient civilizations - China and India (2500-250 B.C.)
China
In China, the philosophical teachings of Confucius encouraged participation in regular physical activity (4). It was recognized that physical inactivity was associated with certain diseases (referred to as organ malfunctions and internal stoppages, which sound similar toheart disease and diabetes) were preventable with regular exercise for fitness. Consequently, Cong Fu gymnastics was developed to keep the body in good, working condition. Cong Fu exercise programs consisted of various stances and movements, characterized by separate foot positions and imitations of different animal fighting styles (5). In addition to Cong Fu gymnastics, other forms of physical activity existed throughout ancient China including archery, badminton, dancing, fencing, and wrestling.IndiaIn India, individual pursuit of fitness was discouraged as the religious beliefs of Buddhism and Hinduism emphasized spirituality and tended to neglect development of the body. Consequently, the importance of fitness within society in general was relatively low. However, an exercise program similar to Chinese Cong Fu gymnastics developed, while still conforming to religious beliefs, known as Yoga. Though its exact origin has yet to be identified, Yoga has existed for at least the past 5000 years. Translated, Yoga meansunion, and refers to one of the classic systems of Hindu philosophy that strives to bring together and personally develop the body, mind, and spirit. Yoga was originally developed by Hindu priests who lived frugal lifestyles characterized by discipline and meditation. Through observing and mimicking the movement and patterns of animals, priests hoped to achieve the same balance with nature that animals seemed to possess. This aspect of Yoga, known as Hatha Yoga, is the form with which Westerners are most familiar and is defined by a series of exercises in physical posture and breathing patterns (5). Bedsides balance with nature, ancient Indian philosophers recognized health benefits of Yoga including proper organ functioning and whole well-being. These health benefits have also been acknowledged in the modern-day United States, with an estimated 12 million individuals regularly participating in Yoga.The Near East (4000-250 B.C.)Early political and military leaders within the civilizations of Assyria, Babylonia, Egypt, Palestine, Persia, and Syria, realizing the importance of fitness to the efficiency and performance of military forces, encouraged fitness throughout society (6). Perhaps the best example of a civilization utilizing fitness for political and military purposes is the Persian Empire. Persian leaders demanded strict physical fitness from its people, which was accomplished through the implementation of rigid training programs. At the age of six, boys became property of the Empire and underwent training which included hunting, marching, riding, and javelin throwing. Fitness training to improve strength and stamina was not intended for health benefits, but rather to create more able soldiers to help expand the Empire (5). The Persian Empire during its height, with its policy and emphasis on high fitness, eventually encompassed all of the Near East. However, emphasis on fitness levels throughout the Persian civilization decreased as affluence and corruption entangled political and military leaders. The downfall and collapse of the Persian Empire occurred at a time when society could largely be characterized by an overall lack of fitness.Ancient Greek Civilization (2500-200 B.C.)
Athens
Perhaps no other civilization has held fitness in such high regard as ancient Greece. The idealism of physical perfection was one that embodied ancient Greek civilization. The appreciation for beauty of the body and importance of health and fitness throughout society is one that is unparalleled in history. The Greeks believed development of the body was equally as important as development of the mind. Physical well-being was necessary for mental well-being, with the need for a strong, healthy body to harbor a sound mind. Many founding medical practitioners facilitated the growth of fitness throughout ancient Greece, including the likes of Herodicus, Hippocrates, and Galen (7).

Gymnastics, along with music, was considered to be the most important classroom topic. A common saying in ancient Greek times was "exercise for the body and music for the soul (5) ". Gymnastics took place in palaestras, which were sites of physical education for young boys. The palaestra consisted of an indoor facility for gymnastics, in addition to anoutdoor area for running, jumping, and wrestling. When adulthood was reached, typically between the ages of 14 and 16, the site for fitness training switched from palaestras to gymnasiums (8). Exercise in the palaestra and gymnasium was supervised by the paidotribe, who is similar to the modern fitness trainer. This idealistic fitness situation existed most strongly within Athens, which has been characterized as a democratic society most similar to the United States.
SpartaThe Spartans of Northern Greece valued fitness even more than the Athenians. However, the heightened interest in fitness within Spartan culture was primarily for military purposes. During this era, Greek states were frequently at war with each other. Fighting skills were highly correlated with physical fitness levels, making it imperative for individuals to maintain high fitness levels. Spartan society required males to enter special fitness programs at the age of six. From this point until adulthood, the government was responsible for the child’s upbringing and training. This upbringing consisted of rigoroustraining programs that ensured all boys would grow into highly fit adult soldiers. Females were also required to maintain good physical condition for the purpose of being able to have strong offspring who could serve the state (9). The military-dominated culture of Sparta resulted in one of the most physically fit societies in the history of mankind.Roman Civilization (200 B.C.-476 A.D.)The Roman Empire was the antithesis of the ancient Greek civilization with the overall physical fitness condition of the Roman civilization highest during its time of conquest and expansion. During this period, all Roman citizens between the ages of 17 and 60 were eligible for the military draft. Therefore, it was imperative for all citizens to maintain good physical condition and be prepared for service. Military training consisted of activities such as running, marching, jumping, and discus and javelin throwing (10). This lifestyle resulted in strong, fit people who conquered nearly all of the Western World. However, the fitness levels of the general Roman population declined as individuals became enamored with wealth and entertainment, such as the gladiator battles. Materialistic acquisition and excess became higher priorities than physical condition. The lavish lifestyle and physical decay eventually took its toll as the Roman civilization fell to the physically superior Barbarian tribes from Northern Europe (11).The Dark (476-1000) and Middle Ages (900-1400)The crumbling of the Roman Empire, which was conquered by Barbarians from Northern Europe, symbolized the beginning of a millennium of intellectual standstill. However, these occurrences were beneficial with respect to fitness. The lavish lifestyles of the Romans had resulted in the complete deterioration of the society's fitness level. The barbaric tribes from Northern Europe possessed similar characteristics to primitive people. Their lifestyle consisted of hunting and gathering food, and tending to cattle (12). Physical activity and fitness were prerequisites for survival. Therefore, despite the cultural setbacks that occurred with the fall of the Roman Empire, fitness experienced a revival during the Dark and Middle Ages.The Renaissance (1400-1600)Following the Dark and Middle Ages, the rebirth of cultural learning from the ancient Greek and Roman civilizations gave rise to the Renaissance. Accompanying this time period was a renewed interest in the human body. Once again, the ancient Greek ideals, which glorified the human body, gained widespread acceptance. Many individuals, including Martin Luther (religious leader), John Locke (philosopher), Vittorino da Feltra, John Comenius, and Richard Mulcaster (physical educators) maintained that high fitness levels enhanced intellectual learning (13, 14). 

Civilizations that recognized the importance of fitness needed an avenue to convey this knowledge to their people. Therefore, fitness and physical education share a common bond. Physical education became the tool used to spread the value and benefits of fitness throughout society. School programs, primarily in ancient Greece, had previously recognized the necessity for curriculums involving physical education. The renewed appreciation for human life, which evolved during the Renaissance, created an environment which was ready for the widespread development of physical education throughout Europe.
National Period in Europe (1700-1850)Continental Europe underwent numerous cultural changes following the Renaissance. Fitness remained important and continued to follow trends initiated during the Renaissance. Physical 
education programs
 expanded within emerging nations of Europe. Intense feelings for nationalism and independence created the atmosphere for the first modern fitness movement, which came in the form of gymnastics programs. Gymnastics enjoyed immense popularity during this era, becoming especially prevalent in Germany, Denmark, Sweden, and Great Britain.GermanyThe growth of gymnastics in Germany can be primarily attributed to the work of two physical educators: Johann Guts Muths and Friedrich Jahn. Guts Muths is generally referred to as the "Grandfather of German Gymnastics." He invented numerous exercise programs and the equipment upon which they were performed. His lifetime works and achievements are found in two books - Gymnastics for the Young and Games.
Friedrich Jahn earned the title of "Father of German Gymnastics" for his long-lived work. It was early during Jahn's lifetime that Napoleon conquered much of Europe, including Germany. With its downfall to France, Germany was subsequently divided into separate states. Jahn's passion for German nationalism and independence became the driving force behind his creation of gymnastic programs. He believed future susceptibility to foreign invasion could be prevented through physical development of the German people. Shortly thereafter, exercise facilities that housed apparatuses designed for running, jumping, balancing, climbing, and vaulting called Turnvereins developed throughout Germany (4).
SwedenPer Henrik Ling developed and introduced his own gymnastics program to Sweden which consisted of three different areas: 1) educational gymnastics, 2) military gymnastics, and 3) medical gymnastics. Ling, who had a strong medical background, recognized that exercise was necessary for all persons. He maintained that exercise programs should be devised based on individual differences. Ling also believed physical educators must possess knowledge of the effects of exercise on the human body. Ling used science and physiology to better understand the importance of fitness (4).DenmarkFrank Nachtegall, who initially started teaching out of his home, introduced and helped popularize gymnastic programs throughout Denmark. He was especially concerned with development of gymnastic programs within school systems. Childhood interest in physical activity sparked Nachtegall’s fascination with fitness. Eventually he taught in a private facility, which was devoted entirely to physical training and later became director of a program designed to prepare future fitness instructors called Training Teachers of Gymnastics (4).EnglandWithin Great Britain, medical student Archibald Maclaren spread the word on the benefits of fitness and regular exercise. Marclaren, like Per Henrik Ling of Sweden, was fascinated in the scientific components of fitness. His lifetime works in these areas are recorded in National Systems of Bodily Exercise and Training in Theory and Practice. Marclaren made several observations based on his work, which are remarkably similar to present-day exercise recommendations. Firstly, Marclaren believed the cure for weariness and stress was physical action. Secondly, he noted recreational exercise found in games and sport was not sufficient for attaining adequate fitness levels. Finally, Marclaren realized both growing boys and girls required regular physical exercise. In agreement with Ling, Marclaren also recognized the need for individual variation in fitness training programs. Furthermore, he documented the importance of progression of exercise (15).America – Colonial Period (1700-1776)Hardships of colonial life ensured that regular physical activity continued to be a lifestyle priority, however during this period no organized exercise or fitness programs existed. Colonial America remained an undeveloped country characterized by much unexplored land and wilderness. Lifestyles during this era consisted largely of plowing the land for crops, hunting for food, and herding cattle (16). This lifestyle provided sufficient levels of physical activity with no additional need or demand for exercise to maintain fitness levels.United States - National Period (1776 to 1860)Fitness in the United States during the National Period was influenced by European cultures. Immigrants brought many aspects of their heritage to the United States, including German and Swedish gymnastics. Constant threats to independence and nationalism from foreign invasion were dynamics prevalent in Europe and not the United States. German and Swedish gymnastic programs failed to attain the same levels of popularity as in Europe (9).
However, early leaders in the United States were conscious of the need for exercise and fitness. Benjamin Franklin recommended regular physical activity, including running, swimming, and basic forms of resistance training for health purposes (17). President Thomas Jefferson acknowledged the necessity for fitness, although maybe to a somewhat extreme measure: “Not less than two hours a day should be devoted to exercise, and the weather shall be little regarded. If the body is feeble, the mind will not be strong" (18).
Early Physical Education in the United States
Within Europe, schools had been an important medium for spreading the need for fitness to society through physical education programs. However, in the United States, the educational process focused primarily on intellectual matters. Schools concentrated on teaching traditional subjects including reading, writing, and arithmetic. Physical education remained missing from the public education system for the better part of the nineteenth century (15). Despite the relative lack of interest in fitness existing during this era, J.C. Warren and Catherine Beecher made significant contributions to the future of fitness in America.
Dr. J.C. Warren, a medical professor at Harvard University, was a major proponent of physical activity. Warren’s medical background gave him a clear understanding of the necessity for regular exercise, with his recommendations including exercises such as gymnastics and calisthenics. Furthermore, Warren began devising exercises for females (5). Catherine Beecher specifically devised fitness programs to meet the needs of women. Among her many different programs was a system of calisthenics performed to music (9). Though not formally recognized in name, Beecher's programs of the mid-nineteenth century bear remarkable similarities to modern-day aerobics.
United States – post-Civil War (1865-1900)One of the most important events with respect to modern fitness in the United States was the Industrial Revolution, which resulted in widespread cultural changes throughout the country. Advancement in industrial and mechanical technologies replaced labor-intensive jobs. Rural life changed to an urban lifestyle. The new city life generally required less movement and work compared to rural life, consequently decreasing levels of physical activity.
At the turn of the century, the most common causes of death were from influenza, polio, rubella, and other infectious diseases. Risk of disease and mortality from infectious diseases were alleviated with the discovery of Penicillin. The cost of industrialization and urbanization became glaringly apparent starting in the 1950s and 1960s. An epidemic of hypokinetic diseases including cardiovascular disease, cancer, and Type II diabetes, never before prevalent, began to be recognized as the leading causes of disease and death (19). The lifestyle improvements brought in part by the Industrial Revolution had apparently come with an unwanted and alarming cost to health.
Physical EducationFollowing the end of the Civil War in 1865, Swedish and German Gymnastics enjoyed a moderate growth in popularity. However, the most popular form of gymnastics during this time period was “The New Gymnastics,” introduced by Dioclesian Lewis (20). Individuals who played important roles in the development of fitness during this time period were Edward Hitchcock, William Anderson, and Dudley Sargent.
Hitchcock recognized the desired outcome of his fitness programs (combination of gymnastics and calisthenics) was improved health. He also introduced the concept of utilizing anthropometric measurements to assess fitness progress. Sargent added scientific research to fitness instruction and developed organized instructor teaching methodologies. The lifetime work of Anderson focused on physical education instruction, with his greatest contribution being its development into a professional organization (5,9,20).
An interesting argument developed during the post-Civil War period that still exists today. Many physical education instructors believed firmly in the value of incorporating exercise programs that would improve health-related fitness. However, sports were also gaining popularity in the United States during this era. Consequently, the majority of physical education programs focused on sports and games. The debate between health-related fitness and skill-related fitness physical education programs continues to exist (9).
The 20th CenturyThe 20th century symbolized the beginning of a new era of fitness leaders: the Presidents of the United States. Theodore Roosevelt, perhaps the most physically fit President to occupy the oval office, also led the nation into the new century. He recognized the importance of exercise and physical activity, and had the power to encourage the citizens of America to be physically active. President Roosevelt held an infatuation for fitness similar to the ideology of ancient Greece. His desire for physical fitness evolved out of his childhood battle with asthma, which he overcame with a rigorous exercise program. As President, he engaged in multiple forms of physical activity including hiking, horseback riding, and other outdoor endeavors. Although not all the presidents following Roosevelt have held fitness in the same high regard, they recognized that the position required a commitment to the fitness of the citizens of the United States (17).World War IIn Europe, the First World War started in August of 1914, with the entrance of the United States occurring three years later in 1917. With the United States' entry into the battle, hundreds of thousands of military personnel were drafted and trained for combat. After the war was fought and won, statistics were released from the draft with disturbing data regarding fitness levels. It was found that one out of every three drafted individuals was unfit for combat and many of those drafted were highly unfit prior to military training (5,9). Government legislation was passed that ordered the improvement of physical education programs within the public schools. However, the heightened interest and concern for low fitness levels would be short-lived as the United States entered the 1920s and the Depression.The Roaring Twenties and Great DepressionHeightened interest in fitness dissipated throughout the decade. A pattern that had been familiar throughout history is that after a war is fought and won, the tendency is for society to relax, enjoy life, and exercise less. The Roaring Twenties earned the label for a reason, as society lived more frivolously than at any other time in history. Priorities centered on eating, drinking, partying, and other forms of entertainment (21).
In October of 1929, the stock market crashed, signaling the beginning of what would be a decade of economic depression. The economy failed to recover until the United States entered World War II in 1941. Along with many other aspects of life, fitness levels declined during the Depression. The gains that physical education programs made through the passage of legislation following the WW I were short-lived. Funding for these programs became limited and eventually was exhausted as emphasis in the poor economy was forced to shift elsewhere (15,20).
Despite the setbacks which fitness suffered during the Great Depression, Jack LaLanne, who would eventually be recognized as a guiding pioneer of fitness, began his lifetime career as a media fitness instructor. Throughout his life, LaLanne preached the value of preventive lifestyle habits. In the 1950s, The Jack LaLanne Show began airing on television, preceding the appearance of Richard Simmons and Jane Fonda by 25 years. LaLanne developed fitness programs including aerobics, water aerobics, and resistance exercise. He also introduced numerous pieces of exercise equipment including the first cable-pulley machine, the safety system for doing squats called the Smith machine, and the first leg extension machine. Although LaLanne is often referred to as the originator of the "jumping jack movement", history suggests the real inventor was John “Black Jack” Pershing, a tactical officer from West Point in World War I. Though LaLanne preceded the modern fitness movement by some three decades, his fitness ideology and exercise programs were correct in approach when judged by modern research.
World War IIThroughout world history, military conflicts have had major impacts on the state of fitness. The Second World War and its aftermath in the United States would be no different. Essentially, the modern fitness movement evolved out of the influence of World War II and subsequent development of the Cold War.
The United States entered World War II with the bombing of Pearl Harbor on December 7, 1941. With the declaration of war came the necessity to draft military personnel. However, as more men were drafted, it became embarrassingly clear that many of them were not fit for combat. When the war was over, it was reported that nearly half of all draftees needed to be rejected or were given non-combat positions (20). These disturbing statistics helped gain the attention of the country with regards to the importance of fitness.
Important contributions to fitness came during the 1940s, specifically from Dr. Thomas K. Cureton at the University of Illinois. Cureton introduced the application of research to fitness, which improved exercise recommendations to individuals. Cureton not only recognized the numerous benefits of regular exercise, he strived to expand the body of knowledge regarding physical fitness. He wanted to answer questions such as how much exercise was healthy and what types of exercise were most effective. More importantly, Cureton wanted to know how physical fitness could best be measured within an individual. Among his most important contributions were developing fitness tests for cardiorespiratory endurance, muscular strength, and flexibility. His research resulted in multiple recommendations for the improvement of cardiorespiratory fitness, including the identification of exercise intensity guidelines necessary for improved fitness levels. His suggestions became the fundamental basis behind future exercise programs (23).
1950s - United StatesThe Cold War, Baby Boomer era was marked by the development of an important factor influencing the modern fitness movement known as the "Minimum Muscular Fitness Tests in Children" by Kraus-Hirschland (24). This study utilized the Kraus-Weber tests to measure muscular strength and flexibility in the trunk and leg muscles. It was reported that close to 60 percent of American children failed at least one of the tests. In comparison, only nine percent of children from European countries failed one of the tests. During the Cold War, these startling numbers launched political leaders into action to promote health and fitness.
When results of the Kraus-Hirschland studies were reported to President Eisenhower by Senators James Kelly and James Duff, he responded by holding a White House Conference in June of 1956. Out of these meetings came two important results: 1) the formation of the President's Council on Youth Fitness and 2) the appointment of the President's Citizens Advisory Committee on the Fitness of American Youth (25). This was an important first step in helping to gain the nation’s attention concerning her fitness levels.
During the 1950s, numerous organizations took initiative in educating the general public about the consequences of low fitness levels. Several agencies that have been involved in fitness promotion since the mid-1950s include the American Health Association (AHA), the American Medical Association (AMA), the American Association for Physical Education, Recreation, and Dance (AAPHERD), and the President's Council on Youth Fitness (9). These organizations would provide merit and legitimacy to the coming fitness movement.
The American College of Sports Medicine (ACSM) was formed in 1954, and has proved to be one of the premier organizations in the promotion of health and fitness to American society and worldwide. Throughout its history, ACSM has established position stands on various exercise-related issues based on scientific research.
1960s - United States
President John F. Kennedy was a major proponent of fitness and its health-related benefits to the American people. He furthered the development of the Presidents Council on Youth Fitness, appointing Bud Wilkinson as head of the council. The name was also changed to the President's Council on Physical Fitness. Kennedy spoke openly about the need for American citizens to improve their fitness levels, including writing an article in Sports Illustrated entitled "The Soft American." He said, "We are under-exercised as a nation; we look instead of play; we ride instead of walk" (27). Kennedy prompted the federal government to become more involved in national fitness promotion and started youth pilot fitness programs. Kennedy's commitment to fitness can best be summarized when he said, "Physical fitness is the basis for all other forms of excellence." (28)
Dr. Ken H. Cooper, widely recognized as "The Father of the Modern Fitness Movement", is generally credited with encouraging more individuals to exercise than any other individual in history. Cooper advocated a philosophy that shifted away from disease treatment to one of disease prevention. "It is easier to maintain good health through proper exercise, diet, and emotional balance than it is to regain it once it is lost" he said. Early in his career, Cooper stressed the necessity for providing epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals became the foundation for his aerobic concepts. Aerobics, released in 1968, sent a powerful message to the American people - to prevent the development of chronic diseases, exercise regularly and maintain high fitness levels throughout life (29). Dr. Cooper’s message, programs and ideas established the model from which fitness has proliferated up to modern time.
Lessons From HistoryThe history of fitness portrays some fascinating themes that relate closely to the 21st century. One commonality is the strong association of military and political might with physical fitness throughout mankind’s advancement. In many ways, this shows how impacting our world leaders can be on health and fitness.
The mind-body concept has had a tenuous development. At times, some cultures prescribed spirituality at the expense of the body where as others, such as Greek society, upheld the ideal a sound mind can only be found in a healthy body.
Another interesting development from history is the concept of exercise for the body and music for the soul. Present day fitness programs have evolved this concept harmoniously, with music being a distinctive component to the exercise experience.
It appears that as societies become too enamored with wealth, prosperity and self-entertatinment that fitness levels drop. In addition, as technology has advanced with man, the levels of physical fitness have decreased. History offers little insight how to prevent or turnaround these recourses. Thus, this is a resolution we are challenged with in today’s society. Perhaps utilizing all of the extensive research completed on health and fitness in combination with the creative minds now in the fitness industry, we now can solve this part of the fitness puzzle.


I know guys history of anything is boring. Just remember; "FITNESS FIRST!"

Wednesday, 25 June 2014

Playing Badminton is very beneficial!

It is a well-known fact that indulging in aerobic sports activity like badminton gives multiple health benefits and promotes longevity.




In fact it has been found that playing badminton till you get an increase inheart rate or mild breathlessness regularly in middle age lowers the risk of death by about 23% in the subsequent 20 years and improves longevity by at least 2 years. The optimal health benefits are achieved by playing badminton for at least 30 minutes a day after adequate warm up.

The main health benefit is reduction of bad cholesterol and increase in good cholesterol with regular badminton play. In our body, total cholesterol, triglycerides, low-density lipoproteins (LDL) and very low density lipoproteins (VLDL) are bad cholesterols and high-density lipoprotein (HDL) is the only good cholesterol.

Playing badminton regularly increases the levels of HDL good cholesterol while decreasing the levels of bad cholesterols. As bad cholesterols decrease the size of blood vessels promoting heart attacks and strokes, reduction in their levels translates into multiple health benefits for the individual.

Playing regular badminton conditions the body so that the basal heart rate drops a few beats per minute and blood pressure is reduced. Both these effects are helpful in hypertensive individuals. It may help them to ward off their hypertension without medicines and even if they are needed, only fewer amounts are required.

Another particular health benefit of playing regular badminton is protection from heart disease, especially heart attacks. Playing badminton conditions and strengthens the heart muscle besidesreducing hypertension and keeping blood vessels from clogging as we have seen earlier. Even people with pre-existing heart disease can benefit by playing badminton within their endurance levels under medical supervision and advise.

Regular indulgence in badminton helps overweight people to reduce their weight and attain optimal weight for their height and age. This effect is due to the excess calories burnt during playing badminton which prevents them from accumulating as fat and increasing the individual's weight.

Moreover, the existing fat deposits are also mobilized to produce energy while playing badminton. But for achieving optimal weight loss, it has to be combined with diet modification as well.

Osteoporosis is a troublesome problem especially in the elderly and women after menopause. It occurs because the bones loose their density due to complex interactions between the body hormones, bone forming and bone dissolving cells. Individuals with osteoporosis can easily sustain fractures because of reduced bone strength to withstand stress and injury.

Osteoporosis can be prevented or delayed by regularly playing badminton, as physical activity is one major factor that prevents osteoporosis, irrespective of the age and sex of the individual. Playing badminton promotes the activity of the bone forming cells and help in the assimilation of calcium in the bone matrix, thereby strengthening it.

Additional health benefit of playing regular badminton is reduced incidence of cancers like cancer of the large bowel and cancer of breast.

Finally, playing badminton keeps you feeling well, strong, motivated, enthusiastic and young. It helps to ward off depression, anxiety, stress and increase self-esteem. It also helps in enjoying a better sleep in the night, thereby minimizing the incidence of pre-existing illnesses getting aggravated due to lack of sleep.


Play fare, live long and remember; "FITNESS FIRST!"

Tuesday, 24 June 2014

FIFA! FIFA! The fever is on!

As the FIFA fever is on! I am going to provide some information on soccer, it's health benefits and some precausions.





Soccer is the most popular sport in the world and is an ideal sport for fitness, health, strength and endurance. Soccer, or football as it's also called, is ideal for players of all ages.

Soccer – or football as it’s also called – is the most popular sport in the world and is played in most countries. It is a team sport, involving 11 players on each side who use their legs, head and torso to pass a ball and score goals. The nature of the game means that players may be sprinting, running fast or slow, and sometimes may be standing around.

As play during soccer is continuous, soccer is great for fitness and cardiovascular health. People of various ages and skill levels can participate in soccer, with individuals of various sizes being able to do equally well. Soccer can also be a great sport for kids who may not have high levels of athletic ability, but who would like to participate in team sports.

Health benefits


Soccer can be a great workout and lots of fun. The health benefits include:
  • Increases aerobic capacity and cardiovascular health
  • Lowers body fat and improves muscle tone
  • Builds strength, flexibility and endurance
  • Increases muscle and bone strength
  • Improved health due to shifts between walking, running and sprinting.

Other benefits


There are many other benefits from playing a team sport like soccer. For example it:
  • Is generally a non-contact sport
  • Teaches coordination
  • Promotes teamwork and sharing
  • Teaches you to think on-the-go
  • Helps to increase skills in concentration, persistence and self-discipline
  • Is a great way to meet people and exercise with friends
  • Can provide an opportunity to increase your confidence and self-esteem, and help to reduce anxiety
  • Requires very little equipment so can be played in the backyard or park
  • Is relatively easy to learn, so beginners can easily join in on the fun and play basic soccer for recreation
  • Is an international sport.

Getting started


Soccer is very popular in Australia and is played both recreationally and competitively. Playing a basic game of soccer doesn’t require a large number of people or a soccer field; it can be as simple as having a kick with friends. 

Playing soccer just for fun can be done in backyards, streets or on beaches. All you need is a ball! You can also play soccer competitively by joining a local club, organised competitions and junior clinics. 

Avoiding injury


To protect yourself from injury and prepare your body to play soccer, make sure you:
  • Warm up your muscles and joints before starting
  • Maintain your fitness to play well and avoid injury or fatigue
  • Ensure you have plenty of fluids on hand and rehydrate regularly
  • Don’t overdo it – depending on your age and physical condition.
  • Wear the correct protective equipment.

Where to get help

Things to remember

  • Soccer is a good sport for maintaining health, fitness, strength and endurance.
  • You can play with a club, learn through a junior clinic or have a kick with friends.
  • Make sure you have plenty of fluids on hand and rehydrate regularly.
  • Don’t overdo it. Mix up your physical activity with other low-impact sports.
Play honestly and remember; "FITNESS FIRST!"

Wednesday, 18 June 2014

Make your own protein shake:

If you’re someone who works out on a regular basis and takes your health and physical fitness seriously, then chances are you are interested in any techniques that may help take you to the next level. Protein shakes, if made correctly, can help you:
  • Recover faster after a workout
  • Increase your percentage of lean muscle.
  • Act as a healthy alternative for a meal.
Ingredients:
·         1. One cup 1% milk
·         2. One scoop high quality whey protein (use good quality brand)
·         3. One ripe banana (Don’t forget to peel it)
·         4. Four to five fresh strawberries that have been rinsed and stems removed (if desired)

Steps:

Make a Protein Shake Step 1.jpg
1. Make sure the blender is in the off position, and then pour the cup of milk into the blender.

Make a Protein Shake Step 2.jpg
2. Add a scoop of whey protein mix, which you can buy online, at a supermarket, or at GNC, and put the lid on the blender and blend the milk and protein at a medium speed for 15 seconds.

Make a Protein Shake Step 3.jpg
3. Turn the blender off again, and add the banana and/or strawberries, put the lid back on and blend starting at a medium speed.

Make a Protein Shake Step 4.jpg
4. Gradually working up to a high speed. Make sure to blend the ingredients for at least 45 seconds or until the fruit is completely dissolved.

Make a Protein Shake Step 5.jpg
5. Turn the blender off, take the lid off, and pour the shake into a large glass.

Make a Protein Shake Step 6.jpg
6. Enjoy.

Remember; "FITNESS FIRST!"

Monday, 16 June 2014

Here's something on calories:

Food Calorie Table

Milk & Milk Products
Calories
Quantity
Type
150
1 cup
Full-fat milk
102
1 cup
Low fat milk (1%)
157
1 cup
Cow's milk
264
1 cup
Goat milk
123
28 g
Sweetened Condensed Milk "cans"
635
Half a cup
Full cream milk powder
435
Half a cup
Skim milk powder
208
1 cup
Full-fat chocolate milk
244
1 cup
Strawberry Milk
114
Slice, 28 gm
Cheddar cheese slices
75
28 g
Feta cheese
110
25 g
Finuta cheese
101
28 g
Gouda cheese
80
28 g
Mozzarella cheese
80
28 g
Kraft Cheese "cups"
98
28 g
Edam cheese
104
28 g
Blue cheese
116
28 g
Harafati cheese
128
28 g
Mascarpone cheese
216
Half a cup
Ricotta cheese "whole milk"
171
Half a cup
Ricotta cheese, partly skim milk
130
28 g
Parmesan cheese
86
28 g
Camembert cheese
99
100 g
Cottage cheese
289
100 g
Akkawi cheese
404
100 g
Kashkaval cheese
363
100 g
Halloumi cheese
52
1 spoon
Cream focused
37
1 spoon
Cream Medium
141
1 spoon
Rob "yogurt" full-fat
114
1 spoon
Rob "yogurt" skim
105
155 g
Brick    
99
1 cup
Clabber
135
Half a cup
Vanilla ice cream 10% fat
Ice Cream
240
1 ball
Vanilla
280
1 ball
Cocoa
220
1 ball
Strawberries

Drinks & Juices
Calories
Quantity
Type
60
Half a cup
Apple juice
72
Half a cup
Apricot juice, canned
78
Half a cup
Grape juice, canned
3
Spoon to eat
Lemon juice canned
59
Half a cup
Fresh orange juice
52
Half a cup
Canned orange juice
58
Half a cup
Grapefruit juice, canned local
47
Half a cup
Grapefruit juice, unsweetened
67
Half a cup
Canned peach juice
75
Half a cup
Canned pear juice
70
Half a cup
Canned pineapple juice
21
Half a cup
Canned tomato juice
49
Half a cup
Canned juice Islands
175
One cup
Guava juice
110
One cup
Mango juice
165
One cup
Vimto juice

 
Hot Drinks
 
5
Teaspoon
Nescafe coffee without sugar
 
5
Teaspoon
Instant coffee without caffeine
 
1
One cup
Tea without sugar
 
5
One cup
American coffee
Soft Drinks
 
100
240 ml cup
Pepsi-Cola
 
0.00
240 ml cup
Diet Pepsi-Cola
 
90
240 ml cup
Seven Up
 
96
240 ml cup
Sprite
 
119
240 ml cup
Fanta
 
97
240 ml cup
Coca-Cola
 
1.00
240 ml cup
Diet Coca-Cola
 
126
240 ml cup
Cream soda
 
107
240 ml cup
Drink grape gas
 
 
Luncheon and Sausage Meat
Calories
Quantity
Type
142
Approx. 42 g
Beef
40
28 g
Pastrami - turkey
141
28 g
Pepperoni beef
56
28 g
Salami - turkey
72
28 g
Salami - beef
47
28 g
Mortadella - beef
 
 
Bologna sausage
57
28 g
Turkey
88
28 g
Beef
 
 
Frankfurter
102
42 g
Turkey
116
42 g
Chicken meat
 
Eggs
          Calories
Quantity
Type
17
One, big
Egg whites, (fresh or iced)
59
One, big
Fresh egg yolk
79
One, big
Full cook boiled eggs
91
One, big
Fried eggs
92
One, big
Omelet
252
113 g
Omelet with cheese and vegetables
130
One, big
Duck eggs
267
One, big
Goose eggs
135
One, big
Turkey eggs
14
One, big
Quail eggs
 
Nuts & Legumes
Calories
Quantity
Type
380
Half a cup, 60 g
Nuts
209
Quarter a cup
Almonds, dry
160
28 g
Cashew, roasted, dry
165
28 g
Cashew, roasted, oily
170
28 g
Nuts, roasted, dry
176
28 g
Hazelnut, roasted, oily
215
Half a cup
Lentils, whole, green
210
One cup
Lentils, cooked
Oils & Fats
Calories
Quantity
Type
105
1 Tablespoon
Margarine
120
1 Tablespoon
Olive oil
120
1 Tablespoon
Sunflower oil
114
1 Tablespoon
Sheep fat
126
1 Tablespoon
Vegetable oil
125
1 Tablespoon
Beef fat
36
1 Tablespoon
Butter
120
1 Tablespoon
Corn oil
Fresh Fruits
Calories
Quantity
Type
81
Medium, 140 g
Apples
17
Medium, 30 g
Apricot
105
Medium, 100 g
Banana
37
One, 40 g
Fig
38
Half
Grapefruit
49
10 beads
Cherries
162
Half
Avocado
53
Half a cup
Grapes
45
One, 85 g
Guava
46
One, 76 g
Kiwi
68
Half, 85 g
Mango
62
One, 110 g
Orange
117
Medium
Papaya
37
One, 85 g
Peach
98
Medium, 170 g
Pear
42
Slice, 82 g
Pineapple
36
One, 60 g
Plum
110
Medium, 150 g
Pomegranate
67
Medium, 142 g
Nectarine
26
Piece, 100 g
Watermelon
33
Piece, 100 g
Melon
23
Half a cup
Strawberries
37
One, 85 g
Tangerine
122
One cup
Blueberry
150
10 beads
Rutab/ripe dates
49
100 g
Loquat
52
100 g
Plum
17
One, 60 g
Lemon
53
Fruit size
Sweet Lemon
117
One cup
Black berry
9
30 beads
Nabq (rhamnus)
60
Medium
Quince
82
Half a cup
Tamarind
Canned Fruits
Calories
Quantity
Type
111
Half a cup
Canned apricots (with sugar syrup)
94
Half a cup
Fruit salad (with sugar syrup)
107
Half a cup
Canned cherry (with thick sugar syrup)
95
Half a cup
Canned peaches (with sugar syrup)
94
Half a cup
Canned pear with (with sugar syrup)
100
Half a cup
Canned pineapple (with sugar syrup)
Dried Fruits
Calories
Quantity
Type
26
One
Dried dates
288
100 g
Dried figs
109
Half a cup
Raisins
113
Half a cup
Dried plum
169
Half a cup
Dried Apricots
Spices
Calories
Quantity
Type
7
1 teaspoon
Cardamom
13
3 teaspoons
Dried hot red pepper
7
1 teaspoon
Cinnamon
6
1 teaspoon
Cloves
6
1 teaspoon
Latency
1
1 teaspoon
Ginger "powder"
20
One, medium
Ginger root
9
1 teaspoon
Nutmeg "powder"
8
1 teaspoon
Black pepper
Red Meat
Calories
Quantity
Type
220
63 g
Lamb shoulder, cooked with fat
135
48 g
Lamb shoulder, cooked without fat
205
85 g
Lamb thigh, roasted with fat
140
73 g
Lamb thigh, roasted without fat
200
85 g
Lamb rib, grilled without fat
307
85 g
Lamb rib, grilled with fat
189
85 g
Beef, chest, cooked
183
85 g
Beef shoulder, without fat
245
85 g
Beef, minced and cooked
317
85 g
Shawarma, only meat
174
85 g
Beef steak without fat
133
85 g
Tekkah
226
85 g
Kebab
281
85 g
Kubba, stuffed
182
85 g
Slices without fat
148
85 g
Cow heart, cooked
122
85 g
Cow kidney,  cooked
241
85 g
Cow tongue, cooked
Vegetables
Calories
Quantity
Type
31
Medium, 60 g
Carrot
35
Half a cup
Carrot, cooked
15
Half a cup
Cauliflower, cooked
12
Half a cup
Cauliflower, uncooked
7
Half a cup
Cucumbers, chopped
100
Half a cup
Fried eggplant
13
Half a cup
Eggplant, cooked
20
Half a cup
Green beans, cooked
25
Half a cup
Green beans, canned
16
Half a cup
Cabbage, cooked
8
Half a cup
Cabbage, uncooked
10
Half a cup
Celery
77
One, medium
Corn
9
Half a cup
Mushrooms, fresh
19
Half a cup
Mushroom, canned
4
Half a cup
Lettuce
54
Half a cup
Mixed vegetables (a variety of vegetables cooked together)
25
Half a cup
Okra, cooked and chopped
27
Half a cup
Fresh onions, chopped
16
Half a cup
Green onions, chopped
67
Half a cup
Green peas, cooked
12
Half a cup
Peppers, chopped
18
One, 30 g
Hot pepper
220
195 g
Baked potato, with the peel
162
195 g
Baked potato, without the peel
158
10 pieces, 42 g
Fried potato
14
Half a cup
Shalgam kale, boiled
2
Half a cup
Watercress
41
Half a cup
Squash
7
10 grains, 40 g
Red rweid radish
9
10 leaves, medium
Red rweid radish, leaves
6
Half a cup
Chopped spinach
18
Half a cup
Zucchini, chopped and cooked
111
Half a cup
Sweet potatoes, mashed
26
One, medium
Red tomatoes
73
One cup
Green beans
46
One cup
Beet
73
One cup
Cabbage
1
1 Spoon, minced
Leek
97
1 package
Coriander
25
1 package
Fenugreek, leaves
7
5 pieces of garlic peeled
Garlic
146
1 cup
Grape leaves
84
Package, medium
Mint
95
10 grains, medium
Black olives
66
10 grains, medium
Green olives
34
1 cup, minced
Parsley
25
Package, medium
Parsley
58
Package, medium
White rweid radishes
14
1 Cup, chopped
Spinach
31
1 cup, chopped
Zucchini
40
One, medium
Zucchini
50
100 g
Basil
32
100 g
Boil
32
100 g
Legume
82
100 g
Sugar-cane
Grains
Calories
Quantity
Type
17
100 g
Bread, cereals
70
Quarter of a loaf
Lebanese bread
79
Quarter of a loaf
Oven bread, Iranian
130
One, 50 g
Whole wheat bread
208
One, 75 g
Manaqich (bread with thyme)
209
One, 75 g
Sammon
150
50 g
Rusk (cake)
190
Small, 130 g
Pasta with sauce
95            
Cup, 25 g
Corn flakes
333
Quarter of a loaf, 115 g
French bread
178
4 pieces, 55 g
Plain biscuits
131
Half a cup
White rice, cooked (long grain)
61
A slice
Brown toast
64
A slice
Plain white toast
99
Half a cup
Spaghetti, cooked or pasta
110
Half a cup
Spaghetti, cooked with minced meat and tomato
154
Half a cup
Lasagna with meat sauce
672
One cup
Barley
344
One cup
Pasta
471
One cup
Cornstarch
675
One cup
Rice, uncooked
354
One cup
Rice powder
99
One cup
Vermicelli (balaleet)
613
One cup
Bulgur (groats, crushed)
485
One cup
Wheat
225
One, medium
Jabati (Indian bread)
Meat & Chicken
Calories
Quantity
Type
167
85 g
Chicken leg (hip), without skin, grilled
223
85 g
Chicken leg (hip), with skin, grilled
142
Half a breast
Chicken breast, without skin, grilled
193
Half a breast
Chicken breast, with skin, grilled
161
Half a breast
Chicken breast, without skin, fried
99
1 wing "35.5 g"
Chicken wings, with skin, grilled
290
6 pieces "104 g"
Chicken pieces, vacuum, fried
238
85 g
Chicken gizzards, fried
135
85 g
Chicken livers, cooked
173
85 g
Duck meat, without skin, roasted
Kinds of Turkey Meat
161
85 g
Red dark meat, without skin
190
85 g
Red dark meat, with skin
135
85 g
Red light meat, meat without skin
169
85 g
Red light meat, meat with skin
Fish and Shellfish
Calories
Quantity
Type
58
28 g
Sardines, canned in oil
42
21 g
Anchovies, canned in oil
104
85 g
Tuna, canned in water
169
85 g
Tuna, canned in oil
99
85 g
Smoked salmon
136
85 g
Grilled Fish
228
3 pieces, 85 g
Fish fried with rusk
206
85 g
Shrimp fried with rusk
84
85 g
Crab, canned
83
85 g
Shrimp, cooked
23
28 g
Oyster, uncooked
46
28 g
Oysters, fried
84
85 g
Oysters, fried with rusk
40
1 tablespoon
Caviar, black or red
Legumes
Calories
Quantity
Type
187
One cup
Beans, boiled
349
One cup
Dry beans
37
Half a cup
Beans
269
Half a cup
Chickpeas, boiled
339
One cup
Flour
192
Half a cup
Lentil
170
28 g
Nuts mixed with roasted and dry peanuts
175
28 g
Mixed nuts roasted in oil
170
28 g
Sunflower seeds, roasted and dry
175
28 g
Sunflower seed, roasted in oil
357
Half a cup
Pistachios, dry and roasted
165
28 g
Peanuts, dry and roasted
170
28 g
Peanuts, roasted in oil
95
Spoon 16 g
Peanut butter
44
28 g
Roasted chestnut
100
28 g
Coconut
59
28 g
Grated coconut
127
28 g
Roasted pumpkin seeds
158
28 g
Dried watermelon seeds
102.2
28 g
Circuit pills
174.16
28 g
Sesame
172.7
28 g
Pine
 
So think and eat and remember; "FITNESS FIRST!"