I have heard ki--seat ups mule back ache cha traas hou shakato. please post your experiences or advices.
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me_mastani cauikcyaa pwaitnao kolaolyaa isaT APsa mauLo back-ache hÜvau Xakto.%yaasaaiz maaihitgaar vyaai>kDuna ikMvaa trainer kDuna iXakuna Gyaavao.
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Thanks Prajaktad for your responce. One more thing, treadmill use kartana kiti inclination thevave. me halli 5-6 var thevate, tyamule back hote aahe ka? mala purvi kadhi ha traas navata. please advice.
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Sayonara
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| | Sunday, April 03, 2005 - 4:20 am: | 
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me mastani: tU gym laa jaat AsaXaIla tr cross trainer T/aya kolaM Aahosa kaMÆ nasaXaIla tr ja$r kr. %yaat saaQaarNa 10 imainaTaMnaa 100 k^larIja bana- hÜtat.
AaiNa malaa %yaacaa fayada vaaTtÜ.
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Hi Sayo,
Thanks for your advice. But we do'nt have cross trainer in the gym. I try steper. In that I burn 100 calories in 10 min. How many calories should I burn ideally?
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Sayonara
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| | Monday, April 04, 2005 - 11:07 pm: |
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malaa evaZM iDTola maQyao maaiht naahI. malaa maaJyaa T/onarnao 45 imainaT aerobike kÉna maga 20 imainaTM treadmill kr mhNaUna saaMigatlaM Aaho. pNa evaZa vaoL saayakla caalavaNaM maaJyaacyaanao kahI hÜt naahI AaiNa tovaZ\yaa
k^larIjapNa bana- hÜt naahIt.
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Kro tr vyaayaamaa ivaYayaI baÜlaNyaacaa AiQakar naahI... maaJao post Ê topic la Qa$na Asalao trI Aayauvao-idk ]payaaXaI saMbaMQa naahI. tovha Ê Mod AapNa ho post yaÜgya jaagaI TakU Xakta
ekvaar baroca vajana kmaI krNyaat yaXasvaI mhNaUna QaaDsa krto.
vajana GaTivaNyaacaa shortcut nasatÜ.
calories output jar input calories poxaa kmaI Asaola tr vajana vaaZNaarca. ( except in children as the metabolic rate is high)
mhNaUna vyaayaama AaiNa Aahar AXaI duhorI ]paya yaÜjanaa k$na pirNaama caT\kna idsaola.
exercise ba_la maI puZ\cyaa post maQao AiQak ilahIna pNa sauÉvaat krtanaa AXaI k$na pha.
pihlaa AazvaDa.
rÜja 8 to 12 saUya-namaskar. hLu hLu vaaZvat kolao trI AQyaa- tasaat sahja hÜtIla.
ikMvaa saUya-namaskar yaot nasatIla tr 30 mins brisk walk
rÜja ikmaana 5 fLo kccyaa Baajyaa Aaharat samaivaXT kra. ]da.. packed lunch barÜbar gaajarÊ kakDIÊ san~oÊ koLo AaiNa saÔca-nd naolao tr idvasa Barat kovhaih BaUk laagalaI tr yaÜgya
pdaqa- hataXaI saapDola´
AazvaD\yaa cyaa XaovaTI XarIr vyaayaama saazI tyyaar hÜt Asalyaacao jaaNavaola.
exercise ba_la 2 idvasaaMnaI ilaihto...
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me_mastaanituJyaa postlaa jara ]iXara reply dot Aaho.maI yaa ivaYayaavar Ôar AiQakaranao saaMgau Xakt naih pNa jaI tuTpuMija pNa yaÜgya maaihit Aaho
it saaMgato. trademill caa ]pyaÜga Ô@,t warming up saaizca kravaa. trademill vaaprNyaapo@Xaa baahor running la jaaNao jaast ihtkark zrto.AazvaVatuna Ô@,t 3 ca idvasa gymcha vaapr kravaa.[tr idvaiXa Ô@,t zÜd vyaayaama kravaa.Aata summer sauÉ hÜt Aaho tovha yaot Asaola tr swimming pNa krta yaola.%yaanao ih vajana kima hÜNyasa Ôayada hÜtÜ.
kÜmala tu caaMgaila maaihit idila Aahosa.AanaiK ilahlasa tr sagalyaaMnaaca Ôayada hÜla.
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sorry ga p`ajaoÊ maQyaoca baÜlato Aaho. pNa ho saaMgaavasa vaaTla.
swimming cyaa baabaitt ek laxaat Asau doÊ kI pÜhÜNyaanaI Ô^T kmaI Jaala trI baroca vaoLa masala ibailDMga hÜtÊ
%yaa mauLo vajana kmaI hÜ[laca Asa naahI. pNa its an excellent form of excercise. Aahar kMT/Üla kolaa AaiNa zraivak water excercises kolyaa ³]da. pÜTalaa Tagao-T krNaaro vyaayaama´ tr vajana sauwa kmaI hÜt.
Aajauna ek mhNajao ekdma pÜhÜNa sauÉ kÉ nayao. always warm up before entering the water. and gradually increase the time you spend in the water. vyaayaamaacaI savaya nasatanaa Kup vaoL paNyaat kaZlaa tr dmaayalaa hÜt.
var kÜmala naI mhTlyaa p`maaNao the key is to keep calorie intake and calorie burning rate about the same.
cau. BaU. Va. Gyaa
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Thanks all for your replies. Komal aamhi aat paahat aahot.
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prvaa mhT\lyaa p`maaNao Aaja qaÜDo vyaayaamaa ba_la...
vyaayaama krNyaa pUvaI- Warm-up/ Stretching krNao mah<vaacao Aaho. warm-up iXavaaya vyaayaama sauÉ kolyaasa snaayau duKavaNyaacaI AiQak Xa@yata Asato. warm-up cao Anaok p`kar naoT var saica~ saapDtIla
http://www.getfitstayfit.co.uk/training/trainingplans.htm#freedown [qao basic plan pha
gaaDI basa pkDayalaa AapNa QaavatÜ Ê tovha jaI %vairt }jaa- Aaplyaalaa laagato itlaa AapNa paikTatlaI
icallar / sauTo samajaU. XarIrat saazvalaolaI ³ stored) }jaa- Ê itlaa AapNa 500 É caI naÜT samajaU.
CÜT\yaa Kroid krta AapNa icallar / sauTo vaaprtÜ AaiNa maÜzI KrodI Asaola Ê ikMvaa sauTo saMplao tr 500 É naÜT maÜDtÜ.
tsaoca kaihsao vyaayaama krtanaa hÜt Asato. sauÉvaatIcaa kahI kaL %vairt }jaa- vaaprlaI jaato Ê naMtr
saazivalaolaI }jaa- convert k$na vaaprlaI jaato.
vajana GaTvaayacao Asaola tr hI icallar saMpUna saaz\yaavar gada yaoNao ja$rI Aaho.
tovha rÜja inadana 30 imainaTo kolaa tr prINaamakark hÜla.
Gym maQao kolyaasa treadmill Ê Stepper Ê rowing Ê cycle ho cardio vascular training saazI Ê weight training snaayauMcaI takd vaaZivaNyaasaazIÊ AaiNa sit-up/ stretches/ yaÜgaasanao lavaicakta vaaZivaNyaasaazI ]<ama.
sahja Xa@ya Asaola tr treadmill/Stepper eovajaI pLNaoÊ cycling Ê pÜhNao Ê rowing , badminton , tennis yaatIla jamaola to inavaDavao. Gym va [tr p`kar Aaplyaa saÜyaI / AavaDI p`maaNao alternate kravao.
treadmill var incline/cycle var tension iktI zovaavaoÆ vyaayaamaacaI intensity kXaI zrvaavaIÆ
Aaplyaa )dyaacaI pumping xamata mayaa-idt AsatoÊ vaaZ%yaa vayaabarÜbar kmaI hÜt Asato.
Maximum Heart Rate (MHR) AMdajao Ä 220 vaya [tko beats / min(bpm)
vyaayaama krtanaa Heart Rate MHR cyaa 60 % to 75 % Asaavaa.
]da. vaya jar 30 Asaola tr MHR Ä 190 bpm . mhNaUna exercise heart Rate 114 to 142 bpm drmyaana Asaavaa.
vyaayaama krtanaa naaDI cao zÜko maanaovar (carotid artery)/ managaTavar (radial artery) maÜjata yaotat.
10 saokMd zÜko maÜjaUna %yaalaa 6 nao gauNaavao.
³sauÉvaatIlaa treadmill var caZ 0 zovaaÊ jasajasaa fitness vaaZola tsatsaa vaoga / caZ vaaZvaNao Xa@ya hÜla´
savaa-Mcyaa ]pËmaasa XauBaocCa 
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Thanks Komal. Khup upayukta mahiti dilit.
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kÜmala tulaa bairca maaihit Aaho ik...maaJyaa maOi~iNalaa ijama join krayacaaya pNaÊ tI Aatapya-Mt kuzlaahI vyaayaama krt navhit maga itnao AaiQa kaya excercise AaiNa ikit idvasa kravaa...itcao target vajana kima krNao AaiNa baoila fat kima krNao Aaho.
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puNya² sorry kayaÆtulaa maihit Asalaola tu ilahlasa.
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mastanaIÊ p`aja>aÊ tumacyaa AiBap`ayaanao malaa maUzBar maasa caZlaM baGa ²
maI AaQaI mhTlao %yaap`maaNao sauÉvaatIcaa ek AazvaDa brisk walk ikMvaa 8 - 12 saUya-namaskar k$na maga Gym sau$ kolao tr jaD jaaNaar naahI. Aqaa-t saUya-namaskar caalau zovalao tr ]<ama.
rÜja ikmaana 30 imainaTo vyaayaama kolaa tr hLu hLu stamina vaaZt jaa[laÊ snaayauMnaa Aakar va taTusapNaa yao[la. vajana kmaI hÜNyaa AaQaI ho sagaLo frk na@kIca jaaNavatIla.
vajana kmaI Jaalao trI caohora AÜZlaolaa / qaklaolaa idsaNaar naahIÊ TvaTvaIt AaiNa ]%saahI vaaTola.
GarI kahI na³cyaaÆ´ kahI karNaanao AapNa svat : saazI vaoL kaZt naahI mhNauna gym baro. gym maQao na jaata jar ittkaca inayaimat vyaayaama kolaa trI fayada Aaho.
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Shmt
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| | Friday, April 08, 2005 - 4:44 pm: |
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kÜmala tu KUp caaMgalaI maahItI ilahIila Aahosa. malaa sauya- namaskaracyaa ËmaXaa 12 steps kuzlyaa sitewar imaLitlaÆ. malaa qaÜD\yaa maaiht Aahot.
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Thanks again komal for useful info. Please agun kahi mahiti asalyas lihi na.
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Thanks mastani, shmt.
shmt,
http://www.yogapoint.com/info/sunsalutation.htm
var baGa.
sauya- namaskara maQalyaa Avasqaa (steps) [qao Xvasanaacyaa saucanaa va ica~aMsah Cana daKvalyaa
Aahot.
mastanaIÊ 2 / 3 idvasaanaI AjaUna qaÜDo ilahIna ... Aaharaba_la ....
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Shmt
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| | Monday, April 11, 2005 - 7:06 pm: |
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Thanks Komal.
Site var caaMgalaI maahItI idlaI Aaho. Aata malaa EaIgaNaoXaaya krayalaa hva.
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Hi,
I am aware about the exercises for abdomen and hips. But can anyone suggest me anything to reduce fat on the back? pathivar tyres chadhayala lagalet.
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tyres krta torso twist / side bend cao vyaayaama k$na baGa mastanaI.
pNa spot reduction kahI Kro naahI.. var mhT\lyaa p`maaNao maQyama intensity caa vyaayaama 30 ima. rÜja kolyaanaoca vajana GaTto. side band/torso twist mauLo tyres KalaIla external Oblique snaayaU baLkT hÜtat va Aakar yaotÜ
tyres naa 'love handles' Asao mhNatat. Anaok Abs trainer cyaa jaaihratI Love handles GaalavaNyaacaa davaa krtat.
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Thanks Komal. torso twist or side bench kase karatat te thoda explain karata yeil ka ga?
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p`ya%na krto ... maaJaI hI Xaaibdk ksart kuzlyaahI sketch iXavaaya tumhalaa samajato ka to pahu yaa...
torso twist :
1. Gym p`kar
payaaKalaI ifrtI caktI AaiNa hatanao Qarayalaa bar Asalaolao ho equipment kahI gym maQao Asato. baar Qa$na Ê caktIvar ]Bao rha. dÜna payaat saaQaarNa 6 [Mca Antr zovaa. hat na saÜDta
(Important) Ê paya 100 degree Ê ikMvaa jamaola tovaZo vaLvaa. kmaro javaL pIL pDtÜ naa Æ maga maUL sqaanaI yao]na ivaÉw idXaolaa tsaoca
kra. halacaalaI krtanaa JaTko basaU nayaot kaLjaI Gyaa...
2. Home p`kar
jamaInaIvar basaa va dÜnhI paya samaÜr sarL zovaa. maÜz ball Aqavaa fugaa ³ikMvaa far vajana nasalaolaI dusarI kahI vastU´ Aaplyaa maagao zovaa. ]javaI kDUna vaLUna
vastU dÜnhI hatanaI ]calaa Ê samaÜr AaNaa Ê va DavaI kDUna maagao zovaa. Asao 4-5 vaoLa kolyaavar Ê baajaU badlaUna 4-5 vaoLa kra.
Side Bend:
1.payaat AMtr zovaUna ]Bao rha. Davaa hat kmarovar va ]javaa hat XarIracyaa baajaulaa ]javyaa maaMDIjavaL
zovaa. hLu hLU ]javaa hat ]javyaa gauDGyaa pya-nt nyaa. ivaÉwa baajaU cyaa obliques naa taNa jaaNavaola. tsaoca dusaáyaa baajaulaa kra...
2. payaat AMtr zovaUna ]Bao rha. hatatlaI kazI ³saaQaarNa Aaplyaa ]McaI [tkI´ maanaovar maagao zovauna
dÜnhI hat psara. 'T' saarKI AaÌtI hÜla. maga eka baajaUlaa XarIr Jaukvaa. ³ XarIracaa tÜla puZo / maagao javaU nayao (acaI kLjaI Gyaa´
taNa dotanaa qaÜDo saavakaXa / japUna .. savayaInao lavaicakpNa yaola..
cau. Bau. Va. Gyaa.
AaNaKI kahI p`kar maaihtI AsatIla ³ikMvaa AiQak saÜPyaa irtInao saaMgata yaot AsatIla² ´ tr saaMgaa maMDLI....
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Thanks Komal, chhaan explain kelas. aata lagech lagte kamala.
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PK, Maitri, I hope you can read devnagari on your browsers now...
punaÉ>I caa dÜYa p%k$na saaMgaavaosao vaaTto ik targetted fat reduction hÜt naahI... fat kmaI krayacaI ]paya yaÜjanaa ³ inayaimat cardio, weights krNao AaiNa 5 fLoBaajyaa rÜja cyaa Aaharat samaaivaXT krNao ´ AaQaI kÉna snaayau tone krNyaasaazI ivaiXaYT vyaayaama kravaot.
maO~IÊ abdomen saazI sit-up, crunch Asao p`kar saaMigatlao jaatat. situp krtanaa caukIcyaa pwtInao kolyaasa maana / paz duKU Xakto. p`%yaxa maaga-dXa-na imaLalyaasa situp ja$r kra.
hips/thighs krta ]zabaXaa ... XaaLot kolyaa tXaa navho ...]Bao rahuna Ê dÜnhI hat Aaplyaa samaÜr jaimanaIlaa samaaMtr zovaaÊ hLu hLu gauZGao vaakvat 4 AMk maÜjat
KalaI basaaÊ 4 AMk maÜjat pUva-vat ]Bao rha. ]za baXaa krtanaa Xvaasa rÜKU nayaoÊ tLvao pUNa-pNao jaimainalaa
Toklaolao Asaavaot va kmarotuna puZo vaaku nayao ...
vajana kmaI krayacao Asaola tr nyaaharI ³ breakfast ´ inayaimat GaoNao A%yaMt mah<vaacao Aaho. ra~I cyaa vaoLI Aaplaa metabolic rate maMdavatÜÊ tÜ nyaaharI naMtr vaaZtÜ. ]pasaanao XarIrasa }jaa- jaPNna vaaprNyaacaa [Xaara imaLtÜ ³ mhNaUna
low metabolic rate ² ´
Aaharat kuzlaohI AaËstaLo badla ³malaa fad diet mhNaayacao Aaho´ k$ nayaot... %yaanao sauÉvaatIlaa vajana kmaI Jalao trI to XarIratIla protein va paNaI GaTlyaamauLo Asaola... metabolic rate kmaI hÜla va fat reduction dUr rahIla ²²
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Hi komal, good info. Thanks again.
exercise chya aadhi 1 hr ani nantar 1hr khau naye ase mhanatat. what is the scientific reason behind it?
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Karadkar
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| | Tuesday, April 19, 2005 - 5:21 pm: |
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If you eat before the excersize the food u ate (ie energy) is used while u excersize. But if you want to loose weight that means your body should ustilize the fat/energy that's stored. ususally food gets partially digested in 1 hr so there comes the 1 hour funda.
Bottom line is - if you want to loose weight your body should utilize fat/energy stored in the body not the energy you just added.
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hey imanaÜtI pNa maI eoklaolao Asao kI jaovaNaanaMtr if you walk 15-20 mins within next hour body can digest food easily
When blood sugar reaches a certain elevation, your pancreas is signaled to secrete the insulin, which then goes to work to sweep the sugar out of the blood stream into your cells, where it is used as fuel for running important functions of your body. But when the cells are full and can't admit any more sugar, insulin takes a different track, re-routing the excess sugar to your liver. There it is converted to fat and stored in your muscles. What should have been burned for energy is now stored as fat, and the result is that you pack on the pounds. walking makes this process easier. Its true that u should not do exercise right after eating but u should walk when blood sugar reaches to its elevation
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Pvasudha
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| | Wednesday, April 20, 2005 - 3:50 am: |
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are va mast discussion chalu aahe..me pan gym madhe jaate..aani 1 hour and 15 mins work out is really working..pan vajan kami karnaay sathi..doing weights is really important.
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thanks lalu, mastani, rachana.
rcanaa nao karNa Cana samajaavaUna saaMigatlao %yaamauLo XatpavalaI cao p`yaÜjana kLlao.
vyaayaama krtanaa snaayaU kama krtatÊ %yaamauLo %yaannaa AQaIk r> purvaavao laagato. saazvalaolaI }jaa-
convert krtanaa ]YNata inamaa-Na hÜto. XarIracao tapmaana raKayalaa %vacaokDo r> purvaza vaaZtÜ.
AXaavaoLI pcanasaMsqaokDo r> purvaza kmaI hÜtÜ. ³r> vaaihnyaaMcao p`sarNa (vasodilation) AaiNa AakuMcana (vasoconstriction) Jaalyaanao ho saaQya hÜto.. ´
mhNaUna jaovaNaa naMtr DulakI yaoNao ³ kovaL boring professor jabaabdar naahIt tr²´ Ê qaMDI vaajaNao saahijak Aaho.
jazrat Anna Asatanaa snaayaUMcao kama vaaZlao ³ vyaayaama kolaa´ tr r>iBasarNaacaa conflict system maQao hÜt Asaavaa.
vyaayaama krNyaa AaQaI ikMvaa naMtr ek tasa mhNaunaca Ka} nayao.
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Thanks karadkar,rachana,komal. faar changli mahiti sangitalit.
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ArocyaaÊ [qao kÜNaIca ksao naahIÆ sagaLo jaÜmaanao kamaalaa laagalaolao idsatat .
vasauQaaÊ weights ba_la qaÜDo saivastr saaMga naa. Gym nasaola tr weights krta yaoNaar nahIt Ê hÜ naa Æ
mastanaIÊ sit-up saazI maÜza Ball imaLtÜÊ tÜ vaap$na baGa. malaa far AvaDlaa ha p`kar. Ball var sit-up krtanaa flexible base imaLalyaanao lower back laa ~asa hÜt naahI...
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Hi Komal me eethech aahe. Ho kharach jomane work out karate aahe. I have reduces 5 lbs in 1 1/2 months. looking forward to loose more. Thanks everyone for the advices, sharing experiences, and encouragement.
Vasudha, weights baddal mahiti sathi me pan vaat pahat aahe.
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malaa weights ica bayaa-pOkI maihtI Aaho...do} k [qaoÆ
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Mita
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| | Monday, May 16, 2005 - 8:04 pm: |
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Nakshatra, neki aur puch puch ...
lavkar lihi.. amhi waat baghtoy
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