Fitness necessity in today’s world


Saumitra S Yadav, Personal trainer for Special Population,sport nutritionist at VG Talwalkar Health academy


  •  What is Fitness?

Fitness can be defined as Improvement in functionality i.e. Day to day life situations which needs Physical exhaustion. It’s also known as GPP i.e. General Physical Preparedness. Whatever workout you are going to do it should help you to do the daily routine or daily work sufficiently.

This can be achieve by following the “Tripod of Fitness”

  2. b) NUTRITIONRelated image




  • Difference between health and fitness:

Being healthy means a disease free body, and to be fit all the 5 components of fitness should be accomplished by person.


  • Five components of fitness:

People normally thinks that “yoga or pranayama is best for fitness” or vice versa or “weight training is best”, or  “I really feel healthy and fit by walking”. But to improve fitness ther should be improvement in all 5 components of Fitness or GPP which are mentioned below are necessary:

1) Cardio Respiratory Endurance:

It is the ability of Heart and Lungs to provide Oxygenated Rich Blood to the working skeletal muscles for long time without fatigue. It can be improved by doing Aerobic activities (That activities which goes on more than 3 minutes such as jumping, running, skipping, etc.)

2) Muscular Endurance:

It i the ability of Skeletal muscle to contract sub-maximally for long time without fatigue. It can improve by doing Aerobic activities in cross Training manner like,

I) Performing Aerobic activities which involves Upper body as well as lower body (e.g. swimming, using of elliptical Cross Trainer machine)

II) Performing variety of Aerobic Exercises Alternatively (e.g. 15 min running followed by 15 min cycling followed by 15 min cross Training)

3) Musculo-skeletal Strength:

It’s the ability of skeletal muscles to contract maximally against the resistance or external load. It can be improved by doing high intense weight training. (High intense means 4 to 6 reps max.)

4) Flexibility Endurance:

It is the ability of body to achieve full and complete range of motion across all joints. It Depends upon Extensibility and Elasticity.(Extensibility – Ability of Muscle to stretch up to maximum Length) (Elasticity – Ability of Muscles to come back its original Length.) It can be improve by doing stretches (dynamic *stretches- as a warm up. And Static passive Stretches- in Which We are Holding positions) and Yoga. Dynamic stretches should be done at the starting of workout as a warm up. Static-passive stretches and Yoga should be done After the Workout because body is completely warmed up so we can achieve complete motion and “Risk” factor is less.

5) Ideal Body Composition:

Your any goal either fat loss or muscle gain will end up here by achieving ideal body composition. It is the ability of the body to maintain an Ideal percentage of Body fat. Body will look aesthetic in this fat percentage. For Women less than 20 % (of total Body wt.) and for men less than 15% (of total body wt.)

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  • Difference between fat loss and weight loss:

Many people come to me to take my advice on their weight reduction. I have correct them that they should focus on fat loss and  not weight loss. Weight can be of bones, muscles, fat, body fluids, etc. and except fat all these are required to our body and only fat is stored unused calories (minimal requirement of fat is 5 percent of total body weight). Just imagine 10 lbs cotton and 10 lbs iron ball, cotton will occupy more space than iron ball. Same as this example body fat is like cotton and muscles are like iron ball. So to reduce 10lbs of fat is more difficult than muscle. Many people reduces their  muscle mass only by doing crash diets or not eating enough.

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  • What do you mean by correct Nutrition?

Appropriate nutrition plays an important role to achieve our goal. It’s not about how much you eat it’s about what you eat. The basic tendency of human body is preserve fats and reduce muscle mass because muscle requires more maintenance. We want to do exactly opposite; preserve muscle and just removal of fat. To maintain muscles it requires proteins, whatever protein you eat it gets converted into amino acids and get stored in muscle cells and to reduce fat we should reduce carb(carbohydrates) intake, because the basic function of carbs is just to provide energy. But our most of the organs, hormones (except sex hormones and stress hormones), actin and myosin filament (It helps in muscle contraction), etc. are made up of proteins. But if you reduce carbs you will feel low in energy but we can’t consume carbs because it will directly goes to adipose tissues i.e. fat (only exceptions are slow absorbing carbs).So here is the solution, if you are going to reduce carbs in our diet we have to increase Dietary fat intake for energy because 1 molecule of carbs will give you 4 kcal and fat will give you 9 kcal in same number of molecule.


  • Does dietary fat intake  increases your body fat?

Dietary fat will  increase your body fat. Your all sex hormones, stress hormones, skin, brain ligaments, etc. are made up of fats. So consuming them will not be harmful for you. It’s not going to increase your blood cholesterol level. The main culprit to increase your cholesterol level is presence of glucose. The glycation process is responsible for it. Cholesterol is also important for brain health, and helps with the formation of your memories. Low levels of HDL cholesterol have been linked to memory loss and Alzheimer’s disease, and may also increase your risk of depression, stroke, violent behaviour, and even suicide.United States officials have finally given the green light for a U-turn on previous warnings on cholesterol, which has been on the “naughty” list of nutrients for nearly 40 years. Health officials have been warning people to stay away from high-cholesterol foods since the 1970s to avoid heart disease and clogged arteries.. The summary of correct nutrition it should be your nutrition should be high in fats moderate in proteins and low in carbs.

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  • Supplementation

Supplements helps you to reach your goals. Only macronutrients (Proteins, carbs and fats) are not enough. All the transport of macronutrients are done by micronutrients. It is most useful for your desire to change in body composition and fitness by the intake of the correct quantity of superior quality of nutrients at the specific time required.


  • Rest and Recovery:

However, rest and recovery is also an important aspect of an exercise program because it allows the body time to repair and strengthen itself in between workouts. It also allows the athlete to recover, both physically and psychologically. So you should take one day rest in week and give some time to heal your body and more focus on nutrition on that day.

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