Kiran Sawhney

Know me, know life. No me, No Life

Archive for the ‘fitness’ Category

Dance for fun.

with 43 comments

Can you spot me in the above pictures?

Past full week, I have been partying hard. And I am loving it. There is a whole group of people in Delhi who have formed various salsa clubs. They are fun loving and die hard salsa fans. The lights are dim, the music is pulsing and couples are circling the dance floor. Besides Salsa, we also do Merengue. There are two more awesome dance forms that need mention here- Bachata and Zouk. These are very close and sensual dance forms.

Salsa is a fantastic way of keeping fit because, the movements of the dance require the use of various muscles in the body. Like swimming, you naturally start to tone up as you dance. You will also find that your stamina increases and gets better the more you dance, which is perfect if you hate exercise or going to the gym.

Salsa is so much fun, elegant and sexy, and the sound of the music and atmosphere in Salsa clubs is electric. So much so that you are generally oblivious to the fact that you are excercising while dancing and enjoying yourself. The movements of salsa are also great if you already go to the gym but want suppler tone. Salsa clubs are friendly, relaxing and once you learn the dance, the feeling is even greater.

Dancing offers a great deal of physical, mental and spiritual benefits.

Physical benefits are many. Dancing recruits large and small muscle groups, which allows the development of body awareness as muscle strength increases. The heart and lungs also benefit from the engagement of all muscle groups in movement. Side to side moves help strengthen weight bearing bones in the legs. Dance also decreases bone mass loss, which prevent osteoporosis.

Posture is also improved from the development of body awareness, at the same time that balance and stability are greatly enhanced thorough dancing. Additionally, dancing promotes the development of core strength. A flatter stomach and a strong mid section are wonderful results of dancing because recruitment of abdominal and back muscles is the “core” of dance.

Mental sharpness is exercised through dance by learning choreography and memorizing step sequence and styling. The brain is fully involved in the activity as new connections are made through insightful discoveries on how the body moves as a result of applying the new knowledge. Intellectual involvement aids in stress relief because individuals focus on the activity while temporarily “forgetting” about their busy lives and schedules.

Spiritual wellness is achieved though dancing because each participant gets the satisfaction of learning and performing new moves. Also, socialization is inevitable in dancing as participants interact with each other and celebrate each other’s successes. And let’s not forget one of the most seductive reasons for dancing: having fun!

Dancing is the ultimate form of exercise. It is non-impact, high intensity and a mood enhancer. It also promotes life style changes that positively affect the body, the mind and the spirit. You get all in one: complete wellness with every dance step you take.

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Written by kiransawhney

November 8, 2008 at 9:10 am

Posted in dance, dancercise, fitness, salsa

Dance for fun.

with 41 comments

Can you spot me in the above pictures?

Past full week, I have been partying hard. And I am loving it. There is a whole group of people in Delhi who have formed various salsa clubs. They are fun loving and die hard salsa fans. The lights are dim, the music is pulsing and couples are circling the dance floor. Besides Salsa, we also do Merengue. There are two more awesome dance forms that need mention here- Bachata and Zouk. These are very close and sensual dance forms.

Salsa is a fantastic way of keeping fit because, the movements of the dance require the use of various muscles in the body. Like swimming, you naturally start to tone up as you dance. You will also find that your stamina increases and gets better the more you dance, which is perfect if you hate exercise or going to the gym.

Salsa is so much fun, elegant and sexy, and the sound of the music and atmosphere in Salsa clubs is electric. So much so that you are generally oblivious to the fact that you are excercising while dancing and enjoying yourself. The movements of salsa are also great if you already go to the gym but want suppler tone. Salsa clubs are friendly, relaxing and once you learn the dance, the feeling is even greater.

Dancing offers a great deal of physical, mental and spiritual benefits.

Physical benefits are many. Dancing recruits large and small muscle groups, which allows the development of body awareness as muscle strength increases. The heart and lungs also benefit from the engagement of all muscle groups in movement. Side to side moves help strengthen weight bearing bones in the legs. Dance also decreases bone mass loss, which prevent osteoporosis.

Posture is also improved from the development of body awareness, at the same time that balance and stability are greatly enhanced thorough dancing. Additionally, dancing promotes the development of core strength. A flatter stomach and a strong mid section are wonderful results of dancing because recruitment of abdominal and back muscles is the “core” of dance.

Mental sharpness is exercised through dance by learning choreography and memorizing step sequence and styling. The brain is fully involved in the activity as new connections are made through insightful discoveries on how the body moves as a result of applying the new knowledge. Intellectual involvement aids in stress relief because individuals focus on the activity while temporarily “forgetting” about their busy lives and schedules.

Spiritual wellness is achieved though dancing because each participant gets the satisfaction of learning and performing new moves. Also, socialization is inevitable in dancing as participants interact with each other and celebrate each other’s successes. And let’s not forget one of the most seductive reasons for dancing: having fun!

Dancing is the ultimate form of exercise. It is non-impact, high intensity and a mood enhancer. It also promotes life style changes that positively affect the body, the mind and the spirit. You get all in one: complete wellness with every dance step you take.

Written by kiransawhney

November 8, 2008 at 9:10 am

Posted in dance, dancercise, fitness, salsa

cardio at home

with 9 comments

Skipping is great exercise. It strengthens the heart, helps you sweat out and loose weight and tones you. But it is also a very high impact move. It has propulsion, where one or both feet are not in contact with the floor and this places impact on the heels, knees, spine and other muscular structures.

Once you learn how to jump rope properly with good coordination it will be possible to continue rope skipping for longer periods. Because rope jumping is a fairly energetic exercise lots of calories can be burned during a twenty minute session of skipping.

Rope skipping is generally considered as anaerobic type of exercise thus it is not a great exercise for burning fat directly, even though it does burn a great deal of energy. However rope jumping can be an ideal exercise for a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively when performing other less intense exercises. Effective weight loss doesn’t always mean choosing exercise which burn fat directly, all exercises have their benefits and it is probably best to use various exercises when attempting to lose weight. This also helps maintain motivation levels because you’ll never be doing the same exercises day in day out.

Positive and negative sides to losing weight by rope skipping.

Benefits of rope jumping to lose weight...
simple to learn
low cost to buy rope
increases fitness
improved strength and endurance
strengthens bones
improves coordination and agility
can be fun with friends

Negative side to skipping when losing weight….
injury potential for overweight people
not a great overall fat burner
may become boring after a few workouts

My studio has special sports wooden sprung floor, which helps me to absorb the shock. It is a good idea to skip on a cushioned, firm surface.

Skipping to music, combining different foot combination and also adding circuit exercises will prevent you becoming bored.

When skipping aim to keep your elbows tucked into your sides, with the rope turning around smoothly in your wrists. A common mistake is to lean forward, or skip too slowly. Both of these result in the rope being court by your feet.

Keep your back straight, and for beginners jump two footed only a few inches from the floor.

Alternating feet when jumping is easy to learn, aim to jump a few times on one foot, then try the other foot. Soon you will be able to go from one to the other without catching the rope.

Whilst skipping, the rope should ideally be tight, and if jumping at speed, aim to have small jumps, with the rope close to your head.

It is important that you stretch your muscles specially of lower limbs after skipping.

Written by kiransawhney

November 1, 2008 at 10:14 am

cardio at home

with 8 comments

Skipping is great exercise. It strengthens the heart, helps you sweat out and loose weight and tones you. But it is also a very high impact move. It has propulsion, where one or both feet are not in contact with the floor and this places impact on the heels, knees, spine and other muscular structures.

Once you learn how to jump rope properly with good coordination it will be possible to continue rope skipping for longer periods. Because rope jumping is a fairly energetic exercise lots of calories can be burned during a twenty minute session of skipping.

Rope skipping is generally considered as anaerobic type of exercise thus it is not a great exercise for burning fat directly, even though it does burn a great deal of energy. However rope jumping can be an ideal exercise for a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively when performing other less intense exercises. Effective weight loss doesn’t always mean choosing exercise which burn fat directly, all exercises have their benefits and it is probably best to use various exercises when attempting to lose weight. This also helps maintain motivation levels because you’ll never be doing the same exercises day in day out.

Positive and negative sides to losing weight by rope skipping.

Benefits of rope jumping to lose weight...
simple to learn
low cost to buy rope
increases fitness
improved strength and endurance
strengthens bones
improves coordination and agility
can be fun with friends

Negative side to skipping when losing weight….
injury potential for overweight people
not a great overall fat burner
may become boring after a few workouts

My studio has special sports wooden sprung floor, which helps me to absorb the shock. It is a good idea to skip on a cushioned, firm surface.

Skipping to music, combining different foot combination and also adding circuit exercises will prevent you becoming bored.

When skipping aim to keep your elbows tucked into your sides, with the rope turning around smoothly in your wrists. A common mistake is to lean forward, or skip too slowly. Both of these result in the rope being court by your feet.

Keep your back straight, and for beginners jump two footed only a few inches from the floor.

Alternating feet when jumping is easy to learn, aim to jump a few times on one foot, then try the other foot. Soon you will be able to go from one to the other without catching the rope.

Whilst skipping, the rope should ideally be tight, and if jumping at speed, aim to have small jumps, with the rope close to your head.

It is important that you stretch your muscles specially of lower limbs after skipping.

Written by kiransawhney

November 1, 2008 at 10:14 am

Russell Peter, Madonna

with 10 comments

Today I went for Russell Peter live show which was held in Sirifort. I loved it. But I had gone with my two teenaged boys and it was a bit embarrassing to be with them and hear him constantly swear. Rest we had our dose of laughter medicine.

My client today asked me as to what Madonna does for her workout.

Madonna is really old, but she’s in amazing shape! She can put young girls to shame with her toned body. Madonna is a devotee of Ashtanga Yoga, which is a particularly strenuous form of yoga. Kareena Kapoor who achieved size 0 also claims that power Yoga helped her achieve that. Madonna is regularly spotted cycling to the gym. That’s two workouts in one! A healthy diet is also part of Madonna’s game plan. She barely touches junk food, preferring a diet of natural unrefined foods, like whole grains and tons of vegetables. Similar statement about diet plan was also made by Kareena.

Power Yoga is really strenuous. Unlike other forms of Yoga, this is not static. It is dynamic. You continue to move and hence there is cardio and strength training involved. My clients who have done this form with me, absolutely agree that it is a killer workout. It burns about 800 calories in an hour approximately.

I have recently launched a DVD of one hour of workout of Power Yoga which is selling like hot cakes. Many people are working out at home along with the DVD and emailing me that the weight loss which is happening is “to be seen to be believed”. No equipment required. No gym, no trainer.

I am ecstatic with the feedback.

Written by kiransawhney

October 29, 2008 at 6:00 pm

Human Body is a perfect machine. Let it remain so.

with 2 comments

My clients often ask me as to what do I do for my fitness regime. Is it aerobics, or is it Yoga? Do I go for a walk? Do I always take care of my diet? Don’t I have cravings?

My answer to all the above is- Don’t unnecessarily complicate your life and your workout. Human Body is a perfect machine. We have, so much written about fitness. There are many fitness blogs and websites. Everyday we hear about a new fitness fad, new gadget and every day a new research comes up which tells that the previous one was wrong. There are contraindicated exercises each describing how ‘A particular’ exercise is wrong or harmful.

Reebok manuals always said that backward bending is wrong, ballistic stretching can lead to injuries, squatting beyond 90 degree knee bend can cause injury. I used to then wonder, Yoga has so many asanas involving backward bending. Are they alll wrong and to be avoided? I used to see Indian cricketers on the field doing lots of ballistic stretching (involving bouncing) with their trainers. Were they fools? Indian toilet seats used to require a person to sit in a full squat not just 90 degree knee bend. Was everyone getting injured?

Later, with my experience, as a trainer, I realized that, I should have a sound knowledge about the anatomy, physiology and Kinseology. When I prescribe a specific exercise, to a person, I should have a sound reasoning behind it. I should have evaluated its pros and cons. Yes, every exercise is not meant for masses but I have to evaluate a person’s fitness levels, fitness goals, fitness interest, medical history, age, gender and based on that, I can formulate a program plan for the individual. If a person coming to me is already complaining of knee pain and problems, I might not even make him/ her attempt 90 degree squat. But if I see a person who has been training, has strong quadriceps and hamstrings and good core, then why would I not challenge him/ her to go for full squat?

Your own body is the best guide. It will tell you when to stop and when to push it further. Just listen to your own body. You may not even invest in fancy gadgets. Play with your own body resistance and gravity. These are the best tools.

Keep your diet simple. What is easily available, fresh, seasonal produce, is nutritious and healthy. Do not opt for processed, fancy foods.

Make your diet and your workout simple. Exercise for the love of it. Exercise because it makes you feel good, energetic, healthier, younger within. Do not exercise to loose 5 kg in one month. Exercise because then, you can sleep better, you look refreshed when you wake up, you stretch better, have a pep in your step, are free from ailments, have better skin. Exercise will help you to develop body awareness, strength, power, endurance and overall performance capacity. You can see a tangible improvement in your physique and the clothes that once tightly clung to you are falling off. Your friends and family can’t take their eyes off you and are amazed at the transformation you’ve made. But if you want to burn body fat, it comes down to genetics, stress management, quality sleep and quality nutrition.

A good exercise program can enhance the effects of a healthy lifestyle, but it is only one variable in the equation for fat loss and health. Your training is merely a stimulus that helps you to reach your objectives efficiently.

For Lifestyle management, keep the following things in mind.

1. Quality nutrition
2. Stress management
3. Sleep
4. Smart training specific to your goals, interests, past fitness and medical history.

Written by kiransawhney

October 2, 2008 at 4:33 pm

Kiran Sawhney Demonstrates Pilates- Single leg Circle and double leg circle

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Written by kiransawhney

July 16, 2008 at 4:29 am