ANDRE PRSONAL TRAINER

Almost all of us have experienced lower back pain at some point. While some us suffer from it rarely, others get it frequently. Lower back pain occurs due to severe muscle strain or a back injury. Those who suffer from lower back pain often resort to shortcuts like popping pain killers or applying pain-relieving ointments. This, however, as said earlier, is a shortcut, which merely provides temporary relief and eventually turns into a habit. Take a break from those pain killers and ointments and practice these simple exercises to help relieve lower back pain. Knee chest exercise On a mat, lie flat on your back with your legs straight. Place your hands over your right knee and gradually pull it towards your chest. Maintain this posture for about 10 seconds. Then take off your hands from your knee and lower your leg back on the mat. Do the same with your right knee and repeat five times. You can gradually increase the number of repititons and later practice this exercise using both your

Vigorous physical activity may stop you from looking and feeling old, it may even help you live longer. Just work at your own pace. You may be running a marathon, walking the dog or learning to use a new walker and whether you're 30, 60 or 90, endurance enables you to do what you want to do. Many believe that the benefits of exercise can be found in a pill, but a study by McMaster University researchers has shown that there is no substitute for exercise when it comes to keeping old age at bay. Research from Tel Aviv University has found that endurance exercises like a jog or spinning class can make us look younger. Exercise unlocks the stem cells of our muscles. These exercises increase the number of muscle stem cells and enhance their ability to rejuvenate old muscles. Endurance exercises also improve the levels of 'spontaneous locomotion' — the feeling that tells our bodies to just get up and dance. Ageing is typically associated with a reduced level of spontaneous locomo

Sweating it out in the gym by doing those painful sit-ups for a six-pack? Well, it may not work out, say experts. Among the many popular misconceptions about how to slim down or tone you body, Gillian Reeves, a fitness expert, has revealed some of the most common myths about exercise, reports the Daily Mail . MYTH: Sit-ups are the best way to a flat tummy.   REALITY: Firstly, lots of sit-ups or crunches alone won't tone a flabby belly, you need to combine any exercise with an overall weight-loss programme: eat a balanced diet and take regular varied exercise. Sit-ups target the most superficial ''six-pack'' core muscles, but too many of these will cause the tummy to bulge out, leading to a pot belly. If you perform a dynamic movement such as a walking lunge while rotating the top half of your body at the same time, you target all the abdominal muscles as well as other large muscle groups that burn more calories and body fat-it is these kinds of moves that will hel

Today, more and more youngsters are joining the race to get that perfect physique or figure. They integrate ancient philosophies and natural practices to stay healthy. Holistic health is a philosophy of medical care that views physical, mental and spiritual aspects of life as closely interconnected and equally important approaches to treatment. Veda Nagpurkar, a 24-year-old graphic designer from Mumbai has been practicing yoga and a satvik diet for a while now. She says, "This is the best way to attain the divine trinity of mind, body and soul. I have personally experienced this as I follow the preachings of Sri Sri Ravi Shankar. The energy it generates helps me achieve the best. No amount of money or fame can provide you with the satisfaction of a healthy body and a calm state of mind. It has helped me develop a strong mind to not get influenced by TV shows and make my own decisions." Madhuri Bapat, 38, electrical engineer, has been practicing yoga and Suryanamaskar for over

Fitness experts say not all exercises are similar. While some may be more effective, some might only aim for multiple muscle groups, while others are suitable for a large variety of fitness levels. Walking All you need to invest in here is a good pair of shoes. Walking or brisk walking a a cardiovascular exercise, which strengthens your heart and also helps you burn calories. A brisk walk can burn almost 500 calories every hour. If you're just starting out, don't expect to brisk walk 30 minutes on the first day itself. You need to gradually start with a few minutes every day and build up your stamina. Squats Squats work your quadriceps, hamstrings, and use most muscle groups at once. Get your technique right keep your feet shoulder-width apart and back straight. Bend your knees and lower your rear. Ensure that knees remain over your ankles as much as possible. Imagine sitting on an invisible chair. Lunges Just like squats, lunges also work all the major muscles of your lower bo