RNI No. DELBIL/2013/51337 Volume No. 6 | Issue No. 4 | April 2018 | ` 49 Special issue Arnold Classic USA Contact us for order : +919811513213 | www.proencenutrition.com | [email protected] Contents Volume No. | Issue No. | April 22 Significance of STRENGTH COVER STORIES TRAINING amongst ELDERLY Population By Vinay Sangwan 08 GYM 10 ETIQUETTE By Namrata Giri Traditional Cardio vs. Metabolic Resistance Training By Dr. Chirag Sethi 14 30 On the Cover Image Courtesy : Arnold Sports Festival DYNAMICS OF FITNESS INDUSTRIES By Amaresh Ojha 16 FAT to FIT… By Jinnie Gogia Chugh 32 06 April2018FITNESSGURU www.fitnessguru.co.in from the Editor’sDesk ARNOLDS CLASSIC – THE AUTHORITY IN BODYBUILDING is on the cover and we have finally reached an international audience. What more can one ask for but to express gratitude to our dear readers. Thank you to one and all indeed. The issue of child obesity Editor-in-Chief Harish Khari has garnered a lot of interest in the recent times and we have Editor-in-Chief & Legal Advisor two children share their Adv. Sunil Khari journey from FAT TO FIT. They have written the journey Editor themselves ,and has ample for Jinnie Gogia Chugh the kids to read and understand, and begin their journey too. Editorial Team N.P. Singh (GDYNS) While Vinay Sangwan writes on the need for weight training for the elderly population ,we Editorial Team have Chirag Sethi telling us about the winner Pankaj Malik amongst the race in cardio and metabolic training. Marketing Manager Renowned analyst and columnist Amresh Nitin Rawat Ojha writes on the dynamics in the fitness Art & Designer industry . Saleem Ahmed Some very promising events are here to change the face of the industry and there will be Sales Manager many Indian as well as International brands Upender Yadav launched in the country ,as Indian market is now ready for them. The Fitness Industry is growing Team Member Prince Khari and with the challenging times, it is creating new avenues !! Come and conquer, the world is your arena!! Stay Fit ! WP-482, First Floor, Wazirpur, Ashok Vihar, Delhi-110052 Stay Healthy ! Phone : +91 11 45537333, 9711191111 FITNESS GURU reserved all rights throughout the world, Reproduction in any manner, JINNIE GOGIA CHUGH in whole or part in English or other languages, is prohibited. FITNESS GURU does not take responsibility for returning unsolicited publication material. Published and distributed monthly by FITNESS GURU (Regd. Office : WP-482, First Floor, Wazirpur, DO mail us your story or feature – Ashok Vihar, Delhi-110052, Owner and Publisher : HARISH KHARI on behalf of FITNESS GURU, Editor: HARISH KHARI, Printed at DIAMOND ENTERPRISES, [email protected], ASHOK VIHAR, WAZIRPUR, Delhi. All disputes are subject to the exclusive jurisdiction of competent courts and forums in Delhi only. [email protected] The reporting in FITNESS GURU is meant to increase your knowledge of current developments in health. Because everyone is different, the ideas expressed by researchers cannot be used to diagnose or treat individual health problems. A health- care professional ca guide you in best way. www.fitnessguru.co.in April2018FITNESSGURU 07 Significance of STRENGTH TRAINING amongst ELDERLY Population Have you ever wondered why is that of 60 years or older would constitute we see our parks full of elderly people in approx. 25% of the entire world the morning/evening? However same is population. Thus it becomes all the more not the case we see in our gyms? important that our elder generation stays Why is that elderly people feel that fit and healthy. gym is not the place for them? Why is Strength training sometimes also that people have a notion that strength called as resistance training or weight training is not useful and/or safe for lifting can be the solution to all of these elderly? losses. Many scientific studies and We all know that an elderly person researches have shown that older adults would take much more efforts in can be safely trained with strengthening performing a task than a younger person. exercises resulting in physical, A task considered easy to be performed physiological and mental benefits. at the age of 21 suddenly seems like an Have you ever wondered why unachievable event for a person around the age of 60. is that we see our parks full of elderly people in the With age, comes the loss of muscle morningevening However mass, strength, low aerobic capacity and many more changes which not only same is not the case we see in result in disruptions in day - today our gyms activities but also increases the risk of Why is that elderly people feel that injuries and bad health. Even the highly gym is not the place for them Why experienced athletes experience a decline is that people have a in strength ability with the increasing notion that that strength training is age. not useful andor safe for elderly It is estimated that by 2030, age group Finds out Vinay Sangwan 08 April2018FITNESSGURU www.fitnessguru.co.in The benefits of strength the common such exercises are Two to four days of strength conditioning are many, listed squat isometric hold, bicep training per week under a good below are some of the major isometric hold, curl isometric hold trainer's guidance can do wonders benefits that can help our elders. etc. An unbelievable benefit of this to your muscles. • Improves overall functional form of exercise it that it activates Staying strong is important for capacity and flexibility - nearly all the available motor everyone despite their age, Strength training combined units in the body, also gives quick however becomes all the more with aerobic exercises results. important for elderly people to reduces functional declines Whereas Progressive resistance prevent them from injuries and in elderly. training is performed with free natural losses on account of age. • Helps in rebuilding of weights, elastic exercise bands or Strength training is an amazing muscle tissue, strengthening adjustable equipment's. One must form of exercise that helps one to of connective tissues, choose the right weights to lift to retain independence in the future tendons, and ligaments prevent injury. Elderly people can years. start with light weights and • Helps in strengthening of So let us introduce our elders, increase repetitions as their ageing skeletal muscle and our guardians, our role models to muscles get stronger. Variations in preserving bone density the strength training benefits and this form of exercise can be get them rolling forward on the • Enhances muscular strength increasing the weight lifted, life expectancy chart. One does and muscular endurance increasing or reducing the reps or not become old with increasing (ability of body to perform a sets, shortening the rest time, age but with bad health. Act now! movement repeatedly) increasing the tension etc. It is the Clock is ticking fast! • Speeds up metabolism most efficient way of • Reduces resting blood strengthening your muscles. pressure • Reduces the risk of common diseases such as osteoporosis, heart diseases, arthritis, diabetes, depression etc. • Increased physical comfort as lower back muscles are strengthened • Enhances mental and physiological health and reduces the risk of injuries Now that we know, there are never ending benefits of strength training, let us look at the ways of working our muscles. Two most common forms of strength training exercises are: Isometric exercises and progressive resistance exercises. Isometric exercises involve tensing your muscle without any movement, requires no special equipment or weights. Some of www.fitnessguru.co.in April2018FITNESSGURU 09 G Y M E T I Q U E T T E ome January and the gyms and health clubs will be flooded with seasoned gym-goers who may have been on a break Cand many new enthusiasts who wait for the arrival of a new year to begin their fitness journeys. This article cannot be more aptly timed. Here are a few etiquees to be followed at the gym. Though unwrien or unspoken, these etiquees are no less than RULES that if broken earn you a bad reputation among your gym folks. Well, for those who are feeling guilty right now for not having a fitness resolution, I'd say don't be, for by the end of the first month of the new year, most of the newbies will hang their boots for various reasons ranging from not seeing earth shaering outcomes, lack of sustained motivation or injury. However, a small proportion of beginners will hang on to their plan and eventually become seasoned fitness enthusiasts, role models, influencers, and motivators. Once you become regular at the gym you will appreciate the rules and understand its sanctity more than before. TA GIRI Beginner or veteran, these rules apply to all. by NAMRA 10 April2018FITNESSGURU www.fitnessguru.co.in RULE Your sweat isn't for all make or take, and keep it as and/or excess of jewelry or 1 short and soft as possible. If accessories such as jhumkas, Do not leave behind wet traces you're in a group class, it is best payals, and multiple bangles of your existence on cardio to keep the phone on mute or could distract your co- machines and benches. Be sure to leave it in the locker room. It's gymmers. Keep it simple. wipe your fluids after you are never okay to take a call during done. And for heaven's sake don't a group class as it breaks the use corners of your sweaty tee to RULE flow and concentration of the Don't be selfie-obsessed wipe the bench, instead use a 8 other participants as well as the personal towel. You may be making great instructor.