HEALTH AND FITNESS
Fitness and health is the most important ingredient for a long,
phosphorous, active and enjoyable life. It is right said that Health is the
actual Wealth that a person can retain.
Teachers assign this subject to their students to reinforce
their data concerning staying healthy and work, and create awareness among
others as well.
It also results in the development of a healthy lifestyle
for both male and female.
Being healthy and slot in straightforward terms suggests
that taking excellent care of the body.
We should keep in mind that a healthy mind resides solely
during a healthy body.
Good health of each mind and body helps one maintain the
specified energy to realize success in life.
All people should attempt to realize wholesome health.
Protecting your body from the intake of harmful substances,
preventing the urge of taking oily
substances, doing regular exercises, having proper food and
sleep are some of the instances that
define a healthy lifestyle. Being fit allows us to perform
our daily activities without being lethargic,
restless or being tired.
A healthy and work person is capable of living the life to
the fullest, without any major medical, physical or mental issues.Being healthy isn't solely associated with the physical
well-being
Generally, a healthy diet consists of taking a correct and healthy food
which has uptake inexperienced and contemporary.
Vegetables, fruits, having milk, eggs, minerals, proteins
and vitamins essential for a human’s
lifestyle. Practicing Yoga including regular exercises in
your daily routine helps you maintain your
desired fitness, blood sugar and immunity level. Fitness
habits improve your overall personality like
physical appearance, mental stability, ability to perform
activities in a better way, helping you
leading a stress-free lifestyle, maintaining happy moods and
high energy levels. Few are the key
physical elements to make sure the general physiological
condition, fitness and mental well-being.
1. Cardio
2. Strength and Muscular Development
3. Stretching
4. Core Stability can be both physical and mental
5. Nutrition and Balanced Diet
6. Mental Rest and Relaxation
Beside these walking, running, cycling, playing, swimming,
gardening, skipping, weight-lifting and Yoga are some of the other activities
which help us maintain a healthy lifestyle.
GYM: Going to a gym on a regular basis is good for our
health and fitness. During gym exercises we increase our cardiovascular fitness
through strengthening our hearts and lungs and we increase our strength through
creating lean muscles. Studies show that few are the diseases that can be
reduced through regular gym exercises.
1. Heart disease
2. High blood pressure
3. High cholesterol
4. Diabetes
5. Depression
6. Stress
WEEKLY GYM PLAN: For every step in life there should a
perfect plan. Similarly there should a weekly gym plan for every body parts
working on every single day. Before that lets keep in mind the following
things, These are as follows:
1. Lift each rep as fast as possible otherwise
2. Recovery should be set at 60s-90s between exercises
3. It's best to lift a load that is lighter and you can handle
than to cheat. "Leave your ego
in the locker room.
4. Make sure is rep is done with full ROM unless stated
.
Now we can start with the WEEKLY GYM SCHEDULE:
MONDAY (LEGS WORKOUT) :
1. Barbell Full Squat
5 sets, 3, 3, 2, 2, 1 reps
2. Leg Press
Superset with Seated Leg Curl
4 sets, 8-10 reps (3-4 sets.)
3. Seated Leg Curl
Superset with Leg Press
4 sets, 8-10 reps (3-4 sets.)
4. Leg Extensions
4 sets, 12-15 reps (3-4 sets.)
5. Standing Calf Raises
4 sets, 12-15 reps (3-4 sets)
TUESDAY (CHEST WORKOUT) :
1. Barbell Incline Bench Press Medium-Grip
2. Dumbbell Bench Press
Superset with Dumbbell Fly
4 sets, 8-10 reps (3-4 sets.)
3. Dumbbell Flyes
Superset with Dumbbell Bench Press
4 sets, 8-10 reps (3-4 sets.)
4. Butterfly
3sets, 12-15 reps
5.Bent-Arm Dumbbell Pullover
3 sets, 12-15 reps
WEDNESDAY (BACK WORKOUT) :
1. Pullups
5 sets, 3, 3, 2, 2, 1 reps
2. Bent Over Barbell Row
Superset with Straight-Arm Pull-Down
4 sets, 8-10 reps (3-4 sets.)
3. Straight-Arm Pulldown
Superset with Bent Over Barbell Row
4 sets, 8-10 reps (3-4 sets.)
4. Barbell Shrug
3 sets, 12-15 reps
5. V-Bar Pulldown
3 sets, 12-15 reps
THURSDAY (HOLIDAY) : It is also important for our body to
recover all the loss.
FRIDAY (SHOULDER WORKOUT) :
1. Push Press
5 sets, 3, 3, 2, 2, 1 reps
2. Upright Barbell Row
Superset with One-Arm Incline Lateral Raise
4 sets, 8-10 reps (3-4 sets.)
3. One-Arm Incline Lateral Raise
Superset with Upright Barbell Row
4 sets, 8-10 reps (3-4 sets.)
4. Front Dumbbell Raise
3 sets, 12-15 reps
5.Bent Over Low-Pulley Side Lateral
3 sets, 12-15 reps
SATURDAY (ARMS) :
1. Preacher Curl
5 sets, 3, 3, 2, 2, 1 reps
2. Decline EZ Bar Triceps Extension
Superset with Hammer Curl
4 sets, 8-10 reps (3-4 sets.)
3. Hammer Curls
Superset with EZ Bar Triceps Extension
4 sets, 8-10 reps (3-4 sets)
4. Dips - Triceps Version
3 sets, 12-15 reps
5. Barbell Curl
3 sets, 12-15 reps
SUNDAY (ABS WORKOUT) :
1. Crunches
5 sets, 5 reps
2. Flat Bench Lying Leg Raise
Superset with Cable Crunch
3 sets, 10-12 reps
3. Cable Crunch
Superset with Flat-Bench Lying Leg Raise
3 sets, 10-12 reps
4. Plank
3 sets, to failure
CARDIO: For those who choose to do cardio, perform it two
times a week - a 30-minute jog or a couple interval runs at the track will help
with recovery and trim off some excess calories.
If you play sports like basketball, soccer, football, etc.
I'd use those as cardio rather than doing extra ones.
Major reasons that lead to the deterioration of health are :
1. Daily stress – Professionals are prone to stress with
regard to their life and work. Such conditions lead to imbalanced mental
health.
2. Depression – Prolonged stress about something leads to
depression and becomes a health issue.
3. Intake of harmful substances like alcohol, preserved
foods adversely affect the physical and mental health and fitness.
4. Lack of sleep – People tend to work late at night,
constantly use their phones, etc and forego their destined sleep cycle. As
suggested by medical experts, lack of sleep results in an unfit lifestyle.
5. Junk foods – Unhealthy food habits directly create
unhealthy wellbeing.
Natural phenomena like pollution, etc conjointly create US
unhealthy and unfit.
Beside doing gym exercises and yoga things to be done for
maintaining balanced healthy and fit lifestyle are:
1. Keeping body hydrated – Drink ample water
2. Washing hands before and after meals – Maintain
sanitation
3. Intake of nutrients
4. Regular, sound sleep
Conclusion: Sound health not only means keeping a health
body but it also includes a healthy mental condition. Our health depends upon
several factors such as food, pollution, regular sleeping habits, fresh air,
water, sunlight, and healthy mental condition. Morning walks and physical
exercises are very helpful for ensuring the fitness of our mind and body.
SOME OF INDIA’S MALE MODELS AND THEIR STORIES:
1. JOHN ABRAHAM- John Abraham (born 17 December 19720) is an
Indian film actor, film producer and former model who appears in Hindi films.
After modelling for numerous advertisements and companies, he made his film
debut with Jism (2003), which earned him a Filmfare Best Debut Award
nomination.This was followed by his first commercial success, Dhoom (2004).
He received 2 Filmfare Award nominations, for his negative
roles in Dhoom, and in Zinda (2006).
He later appeared within the major vital success Water
(2005).[4] He was nominated for a Filmfare Award for Best Supporting Actor for
the film Baabul (2006).
In 2012, Ibrahim created his initial film Vicky Donor, that
was a vital and business success, and earned him a National Film Award for Best
Popular Film Providing Wholesome Entertainment.
He then established his own production house, John Ibrahim
recreation.
ARJUN RAMPAL : (born 26 November 1972) is an Indian film
actor, producer, screenwriter, model, entrepreneur, and television personality.
He created his acting debut in Rajiv Rai's romance Pyaar
Ishq Aur Mohabbat (2001).
He has received many awards together with the National Film
Award for Best Supporting Actor and also the Filmfare Award for Best Supporting
Actor for his performance in Rock On!
Rampal became a movie producer with I See You (2006) beneath
his banner, Chasing Hindu deity Films, and created the biopic pa (2017), that
he conjointly wrote the script.
ROHIT KHANDELWAL: Born in Hyderabad. He is a Marwari with family
roots are in Rajasthan. He is a graduate from Aurora Degree College and worked
as a ground staff for SpiceJet and then as a technical support assistant for
Dell Computers.
His initial tv ad was a jewelry ad with Kareena Kapoor.
Later he appeared in other advertisements. He made his
television show debut in episode 76 of Yeh Hai Aashiqui, an Indian television
series that presented dramatization of love.
In 2015, he won the Mr Asian nation 2015 contest persevered
twenty three July 2015 at Club Royalty in metropolis, Maharashta.
He conjointly won 2 special awards at the competition,
"Stay-On Mr Active" and "Provogue Personal Care Best
Actor".
He became the primary Asian to win the title of adult male
World at a ceremony on nineteen July 2016 at Southport Theatre, Floral Hall,
The Promenade, Southport.
MILIND SOMAN: organophosphate nerve agent : Associate in
Nursing Indian manakin, actor, film producer and fitness promoter.
Soman was born in Glasgow, Scotland.
His family captive to European nation wherever he lived till
the age of seven, then his family moved back to Mumbai, India in 1973.
He attended Dr. Antonio Da Silva High School and Jr. College
of Commerce, Mumbai. Later, he completed his Diploma in Electrical Engineering
from Veltech, Avadi.
He married Ankita Konwar on twenty two Gregorian calendar
month 2018 in Alibaug.
Though organophosphate nerve agent has Associate in Nursing
engineering sheepskin, he did not see himself making money out of it.
Hence, he turned to modelling in 1988. Soman featured in
Alisha Chinai's music video, Made in India (1995).
In the mid-1990s when it slow operating as a model, he took
the lead role in the Indian science fiction TV Series Captain Vyom and also
played part in
Sea Hawks (TV series).
PRATEIK JAIN: (born fourteen June 1989) is Associate in
Nursing Indian model, actor and the winner of Provogue MensXP Mister World
India 2014.
He portrayed Asian nation at adult male World 2014 and was
among prime ten Finalists.
In 2015, he won Asian Supermodel Contest held in China. He
is the first Indian man to win the Asian Supermodel Contest.
He is Associate in Nursing Asian nationn Model and also the
winner of adult male India World 2014 .
Earlier he was an investment banker. He was announced the
winner of the first edition of Provouge MensXP Mr World India 2014.He was also
named MensXP Mr Iron Man. He represented India at Mister World 2014 pageant
held in Torbay, Britain on 15 June 2014 and was among the Top 10 finalists. He
also won sub-awards there including Shot put, 1st runner up in multimedia, The
Tug-O-War team winner and was placed in top 24 in extreme sports. He is placed
18th in Times Most Desirable Men 2014 polls by Times of India.
KARAN SINGH GROVER: was born on 23 February 1982 in New
Delhi, India to a Punjabi Sikh family.
He has one younger brother.[6] When Grover was young his
family moved to Al Khobar, Saudi Arabia .He did his schooling in Dammam, Saudi
Arabia, and then pursued a
degree in Hotel Management from IHM Mumbai.
He then worked as a selling govt within the article of
furniture building in Asian nation.
is Associate in Nursing Indian model and actor famous for
his add Indian tv series like Dill Mill Gayye and Qubool Hai.
He has conjointly asterisked within the Indian films Alone
and Hate Story three.
In 2004, Grover pursued a career in modelling and took part
within the Gladrags search Contest.
