LIVING HEALTHYLIVING HEALTHY

BK. Jagbir Singh BK. Jagbir Singh

((E-mails: sportswingE-mails: sportswing@gmail.com, , sportswing@bkivv.org)sportswing@bkivv.org)

Fitness is the ability of an individual to live a happy and

well balanced life. It involves not only Physical but Social, Intellectual, Emotional

& Spiritual

aspects of an individual.

THREE ASPECTS OF FITNESS

EXERSICE

DIET

REST

90 % of all illnesses are due to

improper food, irregular living

habits and stress,

which creates

toxins in our body.

CATEGORIES OF SPORTS GROUP

LIGHT SPORTS MODERATE SPORTS

HEAVY SPORTS ENDURANCE SPT

High Skill, Minimum Strength, Low Endurance

SkillModerate StrengthModerate Endurance

SkillHigh StrengthHigh Endurance

SkillModerate StrengthExtreme Endurance

Archery, Billiards, Bridge, Carom, Chess, Shooting

Badminton, Cricket, Golf, Gymnastic, Kabadi, Kho-Kho, T. Tennis, Short Distance. Swimming, T & F. Events e.g. sprinting, hurdling, jumping etc

Boxing, Cycling, Fast Bowling in Cricket, Football, Hockey, Handball, Squash, Wt. Lifting, Middle Dis.Swimng& Running (Decathlon/Pentathlon)

Cross-country running, Marathon, Long Distance Walking, Channel Swimming, Mountaineering, Rowing

Effort involved in Walking 3 Km / hr.

Effort involved in Walking 6 Km / hr.

Effort involved in Walking 9 Km / hr.

Effort involved in Walking 12 Km / hr.

Energy Required would be 50 calories/Kgm body wt./day

Energy Required would be 60 calories/Kgm body wt./day

Energy Required would be 70 calories/Kgm body wt./day

Energy Required would be 90 calories/Kgm body wt./day

       

        For Women Athletes: the energy requirement would be 2-3 calories per K gm body wt./day lesser.        The energy requirement above is calculated on the physical training hours (4 hrs/day)

Eat and prepare food in meditative mood. Chew it well.

Never eat to your full capacity.

Mono Diet is best Diet – (Avoid Fruit & Cereals together, Avoid 3W’s)

Try to regularize meals timings.

Avoid Simultaneous Eating & Drinking (Eat the Liquid-Drink the Solid)

Sit in vajrasana after every meals.

Food Combination: (Avoid taking harmful food combinations)

• Proper Ventilation: (Keep the Windows Open & do not cover mouth)

• Proper Posture: (Sit in thunderbolt pose after every meals for 5min.)

• Do not consume Tea / Coffee etc before sleep

• Avoid viewing late night TV / Movies

• Avoid using sleeping pills

• Examine your Deeds of the Day while Retiring to Bed

• Hot-foot Bath if feeling tired (before Retiring to Bed for 10 min.)

• Walking: (Jogging / Running, TreadMill)

• Aerobic & Postural Exercises:

• Cycling / Treadmill / Exercise Bike:

• Gym: (Light Weight Training)

• Recreational Sports: (TT / Badminton / Volleyball.)

(Eyes, Ears, Heart,)

Surya Namaskar (Salutations to the Sun)

Paschimothanasanas,

Uttanpadasana,

Vajrasana,

Savasana,

Recreational Sports

Table Tennis

Badminton

Volleyball

TIPS FOR HEALTHY LIVING Warming up and Cooling down

Proper time and proper kit

Perform Sun Bath & Sun Gazing Daily

Avoid Extremes of Environmental Condition

Avoid Hurry, Worry and Curry

Graduated Bath:

Save your Vital Energy by observing Self-discipline)

Motivation Level

Staying Fit is Easier then Coming to Fitness