Easy Ways To Remain FIT at home

• Try to work more actively.ie. since you r only going to do ur work think it as ur exercise routine..
• Try to do ur daily work in different fashion to prevent boredum.
• Never miss a chance to walk or clim the stairs,but plz go slow & avoid injury.
• Finish ur cardio workout by going out to take vegetables,playing with ur child,etc..

During Marathon

1. While running marathon keep urself hydrated.
2. have a light snack before start.
3. if running half or full marathon, pour water on urself to keep body cool .
4. go slow or u can just walk 4 few kms...
5. please do avoid injury.If u have pain in muscles or any joint(eg knee joint), just wear the proper

bandages,plz refrain from over sprain...or overuse,u can run just how much u have practised.....

BYE & BEST OF LUCK 4 MUMBAI MARATHON.......

Diet + Muscle Training. PART--1

Brief Introduction---

 Food can be classified as per their nutritive value as----

MACRONUTRIENT

1. CARBOHYDRATES(CHO)
2. PROTEIN
3. FATS

MICRONUTRIENT

1.     WATER
2.    VITAMINS
3.   MINERALS

     BODY uses calories 4 work & we get calories from our diet,as follows--
   

1.    1 gram of carbohydrate gives us 4 kcal of calories to the body
2.     1 gram of protein gives 4 kcals
3.     1 gram of fat gives 9 kcals.

 Thus fat is the MAIN fuel 4 MARATHON or long distance run whereas carbohydrate is the fuel for small
distance run or 4 acceleration i.e. increasing our speed.
    But to run MARATHON  we require some amout of good & most importantly FUNCTIONING / STRONG muscles especially leg muscles..THEREFORE lets first train them to sustain this mammoth effort.

1--SQUATS----

• Many types of squats can be performed to train different muscles of the leg
• usual/narrow squats helps in building the GLUETS that gives us both the stability plus the speed, but 4 that too we require to train them accordingly.
• by doing the WIDE squats we relive pressure off the GLUTES thereby training other muscles eg the adductors,hamstring more stronger training.
• squats basically is called compound exercise which means by squatting we train-gluteal muscles,the hamstring,quadriceps mostly &&& mildly even the calf muscles,back muscles,etc.

2--LEG EXTENSIONS---

•  this exercise is done on the leg extension machine
• here our focus is mainly on the quadriceps
• since quadricep femoris is mostly 4 increasing the speed,therefore while training this muscle we should load it with more weight & do just 8-10 repetations.
• other muscles of the quadriceps group do give us the strength to run long distances therefore, while training quadricep group as a whole our princple should be less weight with more repetation e.g.1 set of 20 repetation && 3-4 sets at a time.

3--LEG CURL---

• This exercise too is done on leg curl machine.
• it develops our HAMSTRINGS muscle group .
• its aim is balancing the strength of quadriceps as it is its bang oppqsite muscle group.
• so go slow that is less weight with more repetation.

NOTICE----

 Quadricep group muscle is inhertantly more stronger than hamstring group, therefore avoid carrying same weights....I mean that u can lift higher weight with ur quadricep group....please do not try to lift same amount of weight with ur hamstrings as with ur quadriceps......

Advantages of Running and doing exercise regularly

1. By exercising ENDORPHINS are liberated which gives an elation or feel good sensation by which we get confidence to work more harder.,just try it .
2. By doing regular exercise our HEART  too becomes stronger.
3. Person's IMMUNITY too increases thereby preventing him/her from  diseases.
4. With proper breathing, more OXYGEN flows in and more CARBON DIOXIDE  is thrown out by the lungs.This also increases our perfromance in the sport.
5. Body burns fats instead of carbohydrates after training for long distance running.
6. Person's appearance and shape too improves.i.e.asthetic purpose of exercise as well.

Suppliments & Marathon Training

1. Marathon Training also includes weight training which helps in muscle growth.More the muscle growth,more will be the strength as well as the power to run long distances.
2.  Weight Training sessions should be alternated with running AND do not FORGET to give adequate rest   to the muscle/body.
3.  DIET & REST are as important as weight training sessions & running sessions themself if not more.
4.  Specific DIETS are required while training as well as on "THE DAY " OR THE ACTUAL marathon day,which we will discuss later.
5. During weight training sessions takein WHEY PROTEIN as it helps in increasing the mass or BULKING the muscle.
6.  Whey isolate or concentrate depending upon the person's build as well as his/her requirement.
7.  Later on we can start with CREATININE monohydrate or dihydrate for increasing running PACE as well as the DISTANCE.
8.  Please have atleast one full meal {roti,sabji, dal & chawal}which's importance we can discuss later.
9.  Also do not forget to include salads in ur diet as it not only provides us with fibre but also minerals,etc.
10.  Meal replacement packets are also available but please have atleast one full meal per day, timing it properly as per ur exercise  & rest time of the day.
11. Daily WATER intake is also of utmost importance,as it not only keeps body hydrated but also helps in body's TEMPERATURE regulation.{ sweat & urine output per day gives an indication of  body's hydration status.}.
12.  70% of muscle is made of water, so just sip in water before,during and after ur running sessions.
13.  We can also have SPORTS drinks but then too plain simple water too is required by our body.

Training muscle 4 Marathon---1

In human skeletal muscle there are fixed no. of MITROCHONDRIA , where respiration of the cell takes place.By training for long distance running, number of mitochondria within a cell increases...thereby increasing the person's capacity of running 4 long distances........

          By continous training our heart's capacity too increases to pump in more blood to the leg muscles leading to inceare in capacity of the person to run longer & faster as well.......

     HENCE  our training shoud include weight training as well as aerobic/cardio.training while perpraing for MARATHON........

Preparing Mumbai Marathon

Diet

• have a protein rich diet
• include enough carbs in ur diet ..ie. sufficient for ur body , not more & not less.
• if more carbs then ur weight will increase.
• if carbs r less ur performance will suffer.

Exercise

• train early
• exercise reguraly
• train urself by running short distances.
• go slow first, then u can increase ur speed.