Reema Sarin's BOLLYFIT WORKSHOPS & CLASSES FOR CORPORATE & PRIVATE GROUPS

Dear Fitness Enthusiast, Welcome to Reema Sarin’s BOLLYFIT Corporate & Private Group Workshops! BOLLYFIT is a fusion of aerobics, cardio kick boxing, calesthenic moves, synchronized to the latest bollywood remix music at 200 beats per minute, the fastest in the fitness industry globally! Here is a workout that can change your Body shape! BOLLYFIT is absolutely incredible, as it is a sure shot calorie and fat burner, and enables you to Lose Weight, Strength Train and Tone Up! Fitness with Fun! That’s BOLLYFIT! Call us today for BOLLYFIT Corporate Workshops, Group Classes & Personal Trainings on 9871698894; Email: reema@bollyfitreema.com; Web-site: www.bollyfitreema.com Check out the BOLLYFIT Workout video - BOLLYTONING ABDOMINALS (ABS) https://youtu.be/aeirAHTnquo To see more BOLLYFIT Videos, Click on the link below https://www.youtube.com/user/reemafitness/featured Reema Sarin's Profile: http://www.facebook.com/reema.sarin Join on Facebook - Reema Sarin – The BOLLYFIT Girl! http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844 Reema Sarin - Twitter https://twitter.com/ReemaSarin BOOK YOUR BOLLYFIT WORKOUT SESSION TODAY! KEEP YOURSELF & YOUR EMPLOYEES FIT! Stay Fit! Reema Sarin FOUNDER ‘BOLLYFIT’ CHOREOGRAPHER, DANCER, MODEL

Reema Sarin's New BOLLYFIT Workout Youtube Channel

Dear All, Excited about announcing our Brand New BOLLYFIT Youtube Channel: BOLLYFIT is our own fusion of sophisticated bollywood, bhangra, hip-hop, jazz, modern, funk, flamenco, fitness dance and cardio kick boxing moves, synchronized to popular bollywood music at 200 beats per minute, the fastest in the dance industry globally! Get a new Body – Lose Weight, Strength Train and Tone Up! Fitness with Fun! Come BOLLYFIT with us! Call us today for Personal Trainings, Group Classes and Corporate Workshops on 9871698894; Email: reema@bollyfitreema.com; Reema Sarin's NEW BOLLYFIT WORKOUT Showreel https://youtu.be/8tQ6Eno4VWA BOLLYFIT LUNGES https://youtu.be/qkN1aRd3BqE BOLLYFIT KNEE LIFTS https://youtu.be/4bSUOLLGqWA BOLLYFIT WARM – UP – BREATHING & STRETCHING https://youtu.be/e055dvFGdXA Regards, Reema Sarin FOUNDER ‘BOLLYFIT’DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER

Reema Sarin's BOLLYFIT WORKOUT - LUNGES

Reema Sarin's NEW BOLLYFIT Workout

Reema Sarin's BOLLYFIT WORKOUT - WARM UP, BREATHING & STRETCHING

Dancer & Choreographer Reema Sarin teaching Paani Paani to little school kids in Himachal Pradesh!

Dancer & Choreographer Reema Sarin teaching Paani Paani to little school kids in Himachal Pradesh! The kids loved dancing to the tunes of Yo Yo Honey Singh! https://youtu.be/OKcPDWWqqag

Reema Sarin's NEW BOLLYFIT WORKOUT Showreel

Reema Sarin's NEW BOLLYFIT WORKOUT Showreel https://youtu.be/8tQ6Eno4VWA BOLLYFIT is a fusion of fitness dance moves with aerobics, cardio kick boxing, bollywood, bhangra, hip-hop, jazz, modern, funk, flamenco moves, synchronized to the latest bollywood music at 200 beats per minute, the fastest in the dance industry globally! It’s a sure shot calorie and fat burner! It is absolutely incredible, as it is the only complete BODY WORKOUT’absolutely incredible as you Workout without feeling the burden of exercise! The only one of its kind fitness dance choreography which gives you the amazing thrill of dancing along with the fun combination of international dance aerobics to your favorite fast paced bollywood remix music! So if you love looking good, being fit, dancing, and want to burn those calories then BOLLYFIT is for you !

Strengthening those Abdominal Muscles! Founder BOLLYFIT, Actor, Dancer, Model

The stomach muscles are often the ones that need the maximum work in a weight loss program, as there is a tendency for fat cells to accumulate around the abdominal area, giving one an unattractive bulge around the middle area! Here are few excellent exercises to build a trim torso: Side Stretches: Keeping your feet hip width- apart and slightly turned out, lift your arms above your head and clasp your hands together, keeping your shoulders dropped. Now, in a smooth movement, looking straight ahead, drop down on to the left, bending from the waist. Try to get low enough for your arms to be parallel with the floor. Slowly come back to the centre and repeat on the right. Do at least 6- 10 drops each side. Torso Twists: While performing this exercise keep in mind that it is only the waist and upper body that turn- the hips stay absolutely still and facing the front. Begin by standing on your feet hip-width apart, feet slightly turned out and knee bent. Rest your hands lightly on your shoulder, elbows pointing straight out. Feel your back straight and your tail-bone dropping down towards the floor. Turn from the waist to look over your left shoulder. Do 16 turns slowly, feeling the stretch and the repeat to the right. Upper-body Circle: Here comes a complex version of Torso Twists exercise. To begin with stand with your feet hip-width apart and slightly turned out, your arms raised, shoulders down and hands clasped. Drop down to the left until your arms are parallel to the floor, feeling the stretch all the way up your right side. Hold the stretch for a second and then turn slowly so that you are looking down on the floor, keep your body on the same level. This calls for a lot of work from the stomach muscles. Slowly lift back so that you are facing forward again and then straighten up. Build this up to 4-6 times on each side. Roll-Ups: This exercise is a series of movement that build up in difficulty, so start with the first one and only go on to the later ones as your muscles strengthen. • Lie on the floor with your leg stretched out and your arms at your side, palms facing upwards. Pull your stomach muscles back into the floor, tighten your buttock muscles under you at the same time. This will cause your knees to bend slightly and your pelvis to tilt. Repeat 8 times. • In the second stage, repeat the pelvic tilt, this time moving your upper body off the floor, arms outstretched and parallel to the floor. Your head should come up last. Do not raise yourself far enough to make your stomach bulge or your shoulders tense. Repeat 6-8 times. • In the third phase, you begin as before and continue to raise your upper body until you are sitting straight up, arms stretched out in front, head and neck in long line with your spine. • Now drop your head forward onto your chest and roll back down through the spine, holding on a tight to the stomach muscles. Try to feel your back go down, vertebra by vertebra, lengthening out on the floor. Repeat 6 times or till muscle fatigue. Rope Climbing: This is quite a tough exercise for the abdominal muscles, so don't try it until you can do the first four exercises comfortably. Start by lying on your back on the floor. Contract your stomach muscles so that you start to roll up until you are about halfway to a sitting position, knees bent, arms outstretched in front of you. Loosely clench you fists, then raise one arm above your head. Lower this arm again and, as you do so, raise the other one. This movement looks as if you are pulling on a rope. If the stomach muscles start to bulge out or quiver, stop. Repeat for 8 pulls. Crossed Fists: This is a continuation of the previous exercise - and another very tough one! Start by lying on your back on the floor. Contract your stomach muscles so that you start to roll up until you are about halfway to a sitting position, knees bent, arms outstretched in front of you. With your hands in loose fists, cross and re-cross one above the other, raising your arms at the same time until they are reaching straight upwards. Make sure you don't tense your neck or shoulders as you do this. When you reach the top, reverse and come down in four crosses. Repeat the whole sequence 4 times up and down. Scissors: Another tough one for the abdominals! If you're not ready for this, the small of your back will come off the floor - in which case, stop. Remember, the lower the legs, the harder the exercise. Lie flat on the floor, arms by your side, then bend your knees into your chest and stretch your legs outwards. With your fingers resting just behind your ears, lift your head and shoulders off the ground and look up at your legs. Pull your stomach well in and if the exertion is too great raise your legs, crossing them at the ankles, 16 times. NOTE: If your stomach muscles begin to bulge or quiver at any time during these exercises- just stop for you are doing something that is beyond them. Also when lying on the back, the lower your legs are towards the floor the more strain you will be putting on the stomach; lift them higher and the exercise will instantly become easier. When you are performing these exercises- try to think of the stomach muscles providing a natural girdle, keeping the body lifted in a well-held posture. The key to seek prominent results is, consistency. Practicing these exercises, slowly 5-6 times a week will show you considerable results.

Non Stop, Reema Sarin 'All For the Love of Dance' RED, Frazer & Haws. Founder BOLLYFIT, Actor, Dancer, Model, Reema Sarin

Non Stop, Reema Sarin 'All For the Love of Dance' RED, Frazer & Haws Text by Nisha Raj http://bollyfitreema.com/category/press Reema Sarin, Dance Coach and Fitness Therapist,turned her life and career around for the love of dance. From a successful senior marketing professional, Sarin decided to innovate her own form of dance therapy by introducing turbo-charged ‘moves’ to Bollywood dance numbers that are remixed on a high tempo. This 200 beats per minute workout is the fastest in the world. Power dance became the brand Bollyfit, owned by Reema Sarin. This high impact dance challenges the stamina of many fitness gurus. Sarin has over the years added other dance forms like Latin; ballroom; hip-hop; kathak, to her specialized portfolio of expertise. This former Corporate Vice-President also coaches dance styles for the benefit of her clients; for de-stressing; losing weight; flexibility; psychosomatic therapy; and for power and personality enhancement. Reema Sarin takes classes with young children to top corporate persons. She travels for dance shows with her team. She choreographs special wedding dancing. Sarin believes that dancing is the best way to keep fit and disease free. Dancing releases endorphins and Dopamine in the brain, and these happy hormones' remove negativity from the mind, and replaces it with positive self-belief. Resting at her home in New Delhi’s upscale Chanakya Puri neighbourhood, Sarin says,“It has been an interesting journey. I was always passionate about training in various dance forms and fitness regimes, but the real switch came in 2003. I was fuelled with the desire to do something new in the world of show business. With two post-graduate degrees in my pocket and having worked for 12 years in the fashion industry, the United Nations headquarters in New York, and the corporate worlds in San Francisco and Singapore, I was ready to finally do something on my own! That was the time when the Indian music industry was going through a revolution – we saw ‘item numbers’ and Indi-pop songs based on ‘fast beats per minute’ becoming trendy. I collaborated with DJs and remixed popular songs to an increased beat, designed and synchronized workouts to those beats, and my company BOLLYFIT was born! “ The Bollyfit choreography has sequences that are tailor made for hormonalwell being, and self-confidence. These 'Happy Dance' sequences help contain disease from becoming a negative weight on the mind.Studies in America and Europe have shown that certain style of dancing are biologically therapeutic, and research indicates that new pathways open up in the brain towards its 'healing centres'. Be it Bollywood, Disco, Modern Dancing, Jazz, Kathak, Hip-hop, Salsa, Samba, Flamenco or Break-dance – all of them involve a mix of fast (high impact) and moderate (low impact) cardio, muscle toning and fat burn moves. Infact, dancing is not only a calorie burner, but it also releases what we call ‘happy hormones’ or Endorphins into the system, which immediately elevates ones moods and energy. Dancing uses every muscle in the body, relaxes all joints, and gives one a great workout without feeling the burden of exercise. Physically, dancing can provide exercise, improve mobility and muscle coordination, as well as reduce muscle tension. Dancing may strengthen the immune system through muscular action and physiological processes and can even help prevent disease and depression. Emotionally, dance therapy has been found to create and improve self-awareness, self-confidence, and interpersonal interaction. It is an outlet for communicating feelings. Dancing canbe very effective in improving self-esteem and reducing stress. Having trained in multiple dance forms including Hip- hop, Bollywood, Flamenco, Kathak, Latin dances, Tango, Jazz and Modern Dance, my Bollywood Dance Workshops is a fusion of steps and choreography to include dance steps of all of the above. Especially in children, we have found our Bollywood Dance Workshops serve as a huge personality development and confidence building exercise. Hence, as a form of exercise and therapy, dancing can be useful for both physical and emotional aspects of quality of life. What could be a better way to keep happy, reduce stress and shed love handles and the extra pounds than dancing to your favorite 'Bollywood', ‘Disco’, ‘Rock', 'Indipop', ‘Western pop', ‘Techno’ or ‘Reggae’ music atleast once a week. Certain dance methods can lead to healing of serious diseases by making the brain register positive stimuli. Dr David R Hamilton, Biochemist, from Glasgow, Scotland, has given an explanation in neuroscience proving that the mind can heal the body, and how dance rewires the brain circuitry. His books are now very popular in the US and England. Sarin has begun with Bollywood dance techniques and added to them specialization in the different dance forms, Hamilton mentions a ‘silly dance’ called ‘Victory Dance’ David Hamilton, Biochemist, author of seven books of self-healing used to serve as Assistant Professor of Clinical Medicine at the University of Rochester School of Medicine, and is a member of the Monroe County Medical Society and the American Gastroenterological Association. Hamilton now spends his time writing, and travelling with his ‘Mind over Body’ lectures and techniques. Hamilton avers, “A great way to distract that I recommend to people in a variety of different situations is ‘victory dancing’. It’s where you do a silly dance (to the best of your movement ability) that makes you smile and laugh. What’s happening is that instead of brain resources going towards the amygdala they move to the prefrontal cortex and other happy brain centres instead. This generates positive feelings and a greater sense that you can be in control of things. In time, with plenty of ‘dance’ practice, the brain will rewire and resources will ‘learn’ to go to ‘happy’ brain centres instead of towards the amygdala [one source of psychosomatic disease].” Reema Sarin believes in a fitness routine that can be enjoyed, and that is simple yet energetic. She has managed to make her passion into a successful career. She does a number of dance classes for children from economically challenged backgrounds, as her Corporate Social Responsibility to society. Bollywood songs are a favourite with most people, including consulate communities, and Sarin makes the bodies move into wellbeing and strength. Reema Sarin has taken dance to another level altogether.

The Truth about Cholesterol and Fats, By Reema Sarin, Founder BOLLYFIT, Actor, Dancer, Model

The Truth about Cholesterol and Fats, By Reema Sarin, Founder BOLLYFIT Understanding the Truth about Cholesterol and Fats The sterols in cholesterol are health essentials necessary for your brain and building cell walls, specific hormones and the juices that digest fat. And although high cholesterol in your bloodstream can cause problems, the cholesterol in food isn't nearly the villain you've been led to believe. Current scientific studies show very little relationship between the cholesterol eaten and blood cholesterol levels. (The only exceptions are for diabetics, who seem to be more sensitive to cholesterol in food.) The major influence on your blood cholesterol levels is the mixture of good and bad fats in your diet – not the amount of cholesterol in your food. Bad fats (trans fat and excess saturated fat) increase your risk of disease. But good fats (the polyunsaturated fat in whole grains, nuts and seeds and the monounsaturated fat in olive oil) reduce your disease risk. So the simple sensible solution is to switch from bad fats to good fats. 7 Steps to Choosing Good Fats over Bad Fats 1. Cook and bake with olive oil. Extra virgin olive oil is rich in heart-healthy fatty acids. Spread it on toast or use it in a vinaigrette. 2. Avoid all foods with trans fats. Read labels to steer clear of deadly trans fats. When eating out, avoid all baked goods and fried foods. 3. Include omega 3 foods daily. Cold water fish and good quality fish oil supplements are your best sources for the important omega 3 oils. 4. Limit your saturated fat intake. You need a very small amount of saturated fat in your diet for hormones and your cells. 5. Eliminate hydrogenated fats. Scan all ingredient lists to be sure your foods don't contain any partially hydrogenated oils. 6. Go low fat on meat and dairy. Foods high in saturated fats can clog your arteries. So go lean on dairy, meats and poultry (no skin) and eat butter and cheeses only in very small amounts. 7. Choose healthy whole grains. Nuts, beans, seeds, brown rice, whole wheat and rolled oats are rich in nutritious essential fatty acids. Keep Fit! Understanding Cholesterol Numbers Cholesterol levels should be measured at least once every five years by everyone over the age of 20. The screening test that is usually performed is a blood test called a lipoprotein profile, which includes: • LDL (low density lipoprotein cholesterol, also called "bad" cholesterol) • HDL (high density lipoprotein cholesterol, also called "good" cholesterol) • Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.) Results of your blood test will come in the forms of numbers. Here is how to interpret your cholesterol numbers: LDL Cholesterol LDL cholesterol can build up on the walls of your arteries and increase your chances of getting heart disease. That is why LDL cholesterol is referred to as ‘bad’ cholesterol. The lower your LDL cholesterol number, the better it is for your health. The table below explains what the numbers mean. LDL Cholesterol LDL-Cholesterol Category Less than 100 Optimal 100 – 129 Near optimal/above optimal 130 – 159 Borderline high 160 – 189 High 190 and above Very high If you have heart disease or blood vessel disease, some experts recommend that you should try to get your LDL cholesterol below 70. For people with diabetes or other multiple risk factors for heart disease, the treatment goal is to reach an LDL of less than 100. HDL Cholesterol When it comes to HDL cholesterol – ‘good’ cholesterol -- the higher the number, the better it is for your health. This is because HDL cholesterol protects against heart disease by taking the ‘bad’ cholesterol out of your blood and keeping it from building up in your arteries. The table below explains what the numbers mean. HDL Cholesterol HDL-Cholesterol Category 60 and above High; Optimal; helps to lower risk of heart disease Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease Triglycerides Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to the occurrence of coronary artery disease in some people. Here's the breakdown. Triglycerides Triglyceride Category Less than 150 Normal 150 - 199 Borderline high 200 - 499 High 500 or higher Very high Total Cholesterol Your total blood cholesterol is a measure of LDL cholesterol, HDL cholesterol, and other lipid components. Doctors recommend total cholesterol levels below 200 Total Cholesterol Category Less than 200 Desirable 200 – 239 Borderline High 240 and above High Regards, Reema Sarin FOUNDER ‘BOLLYFIT’ BOLLYWOOD & KATHAK DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER www.bollyfitreema.com Email: reema@bollyfitreema.com Reema Sarin's Profile: http://www.facebook.com/reema.sarin

Healthy Diet, By Reema Sarin, Founder BOLLYFIT, Actor, Dancer, Model

http://bollyfitreema.com/blog/healthy-diet Healthy Diet, By Reema Sarin, Founder BOLLYFIT Vitamin D: Strong Heart and Mind Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, experts recommend getting vitamin D in other ways. A few foods naturally contain D, such as fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks do. Milk, orange juice, and many cereals are fortified with vitamin D Vitamin C: Good for Bones Vitamin C, found in many fruits and vegetables, boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage. Some studies suggest that high doses (2,000 milligrams a day) can shorten the length of cold symptoms. Many people believe it will prevent a cold, but research doesn’t back that up. Vitamin A: Up Your Beta-Carotene There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods -- like sweet potatoes, carrots, and winter squash -- as well as spinach and broccoli. Vitamin A is key in supporting good vision, healthy immunity, and tissue growth. Fiber: Lowers Cholestrol Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. If you take fiber supplements, they may keep some medications and other supplements from being absorbed well by your body. So take your fiber two hours before you take anything else. Potassium: Lowers Blood Pressure Potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally - like milk, potatoes, sweet potatoes, legumes, avocados, and bananas. Magnesium: Prevent Disease Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, whole grains, and nuts (especially almonds). They could do a lot for your health. Calcium: More Than Strong Bones You probably know that calcium is good for teeth and bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli have some calcium too. One tip: Without enough vitamin D, your body can't absorb the calcium you take in.

MUSCLE SORENESS, By Reema Sarin, Actor, Dancer, Model & Founder BOLLYFIT

MUSCLE soreness or stiffness may set in after participating in an activities like running or lifting weights, for the very first time or when performed at a higher intensity. For e.g. Aching calf muscles after a long run or sore muscles after a strenuous workout. Generally, the soreness reduces after the muscle gets accustomed to the activity. 1. Cause of muscle soreness: The burning of the muscles on the next day of your workout is a sign that you are damaging or tearing your muscles. As we exercise, muscles extend and contract. The contraction causes the disruption of the filaments that hold the muscle fibers together as they slide over each other. 2. The necessary evil: Muscle soreness is perfectly normal and should not be a reason to discontinue the activity. The tearing of muscle cells results in repair and regeneration of new stronger muscle cells to prepare for the activity again. In short, our muscles try to adapt to the new activity. Muscle soreness can be called a sign of a successful workout. After the recovery of the muscles (generally 2 – 3 days), they perform more efficiently and are more resistant to tearing damage. 3. Effective recovery process: Drinking lots of water is a great aid in alleviating muscle soreness. Repairing damaged muscle and initiating rebuilding of muscle cells requires protein in your diet. Our body generally requires 1 - 1.5 grams of protein per pound of body weight. During the recovery process, if you eat right and drink lots of water, you will put on quality muscle cells which will result in good-looking muscles and great looking skin as well. 4. Prolonged muscle soreness: The average time period for our muscles to heal is 2-3 days. . It is important to allow a period of 2-3 days of rest to the sore muscle after strenuous activity. Muscle soreness is a positive sign but if the soreness and pain persists, it may be a sign of over-use. Severe injuries like muscle tendon ruptures can occur if muscles are over-worked. Muscle soreness is just a natural outcome of any kind of a physical activity and it is prevalent in the beginning stages of a workout program. Even bodybuilders experience muscle soreness. So, don’t get discouraged, keep on sweating it out! Next time, when your muscle is sore, pat yourself on the back for working out right! SO DON'T STOP...Keep Working Out.... Join on Facebook - Reema Sarin – The BOLLYFIT Girl! http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844 Reema Sarin - Twitter https://twitter.com/ReemaSarin Web-site – www.bollyfitreema.com Reema Sarin BOLLYFIT Blog http://bollyfitreema.com/category/blog

Are you Exercising Right! By Reema Sarin, Founder BOLLYFIT

Are you exercising regularly, yet not seeing the results you want? Or getting sidelined by pulled muscles and other injuries? Feeling tempted to drop out because you're so bored? Don't give up your fitness program just yet. Maybe the problem isn't the exercise itself but the way you're exercising. Doing the ‘Gym slouch’ - We see many people in the gym leaning on equipment. We call it 'gym slouch': They're on the Stairmaster, elliptical cross trainer, or treadmill, leaning over, and hanging on for dear life. When your back is rounded, your spine doesn't get enough support. So stand erect when you're working out on one of these machines. Getting a grip. Holding on too tightly to the cardio equipment lets you ‘cheat’ and keeps you from moving your arms, which is essential to boost your heart rate and burn extra calories. Instead of gripping, just rest your fingers, from your index finger to the pinkie, on the bars. As you get more comfortable, drop a finger. Eventually, you may have just the index fingers resting there for security. Resistance training for ‘Fat burn’: . Many people think they need only a cardiovascular exercise program. We begin losing muscle at age 30.Strength training builds muscles, which increases metabolism and burns fat as well as calories. Strength-Training Slipups: Doing weight-lifting repetitions too fast raises your blood pressure and increases your risk for joint injury. It also compromises your results.The safest way to use strength machines or dumbbells is: in lifting phase, exhale for two counts and hold briefly at the top of the contraction, then return as you inhale for four counts. Always exhale during the hardest part of the work. Are you doing your Ab crunches right? Many people do crunches or abdominal machine workouts without ever toning their abdomens. The problem is that they're using the upper torso, neck, and head to do the work. The contraction should be from the ribcage to the hip bone. Put your mind into the muscles that are working, and keep all the other muscles quiet. Doing lackluster lat pull-downs. On this machine, you're seated with a bar overhead. Some people stick their heads forward and pull the bar down behind their heads. But doing it this way could injure your spine or neck -- and your back won't get that coveted "V" look. Instead, pull the bar down in front of your shoulders and chest. Using maladjusted machines: Weight machines are made for people of all shapes and sizes. You must adjust them to fit if you want to get results and avoid injury. For example, using an improperly set leg-extension machine puts stress on your knees. Another problem with improperly adjusted machines is that you don't work your muscles through the full range of motion. Have a qualified trainer show you the proper settings for your physique, and write them down on a card that you carry to the gym. Skipping the warm-up: Without a warmup, you're asking your body to work before the oxygen and blood flow reach the muscles. You increase the risk for injury, and with cardiovascular exercise, you raise the heart rate too fast. Before you exercise in earnest, spend 5-10 minutes going through the motions of your workout at an easy pace to raise your body temperature from the inside out. If you don't warm up before lifting weights, meanwhile, you risk torn muscles and won't be able to lift as much weight. Get your blood flowing by spending a few minutes on the treadmill or exercise bike, or even walking in place. Stretching vs Bouncing: Bouncing during a stretch can increase your risk of straining or pulling muscles. Hold a static stretch with no movement at the joints. Your body should feel lengthened but not to the point of pain. Skipping the ‘Cool-down’: Don't come to sudden stop at the end of your workout. If you don't cool down, you risk muscle soreness because you haven't flushed the lactic acid out of your system. It takes five to 10 minutes at a slower pace, depending on your fitness level, to let your heart rate come down. Being a weekend warrior. If you're only exercising two days a week, you'll never get where you want to be, and you'll feel awful every Monday. It leads to injury and burnout, and you're missing the secret to success: showing up. Skipping on water. Muscles need fluid to contract properly, so if you don't drink enough, you can get muscle spasms or aches. If you're thirsty, you're already a percent dehydrated. Drink water before, during, and after exercise. Seeking a quick fix! Many people expect dramatic results from a little exercise. Recommendations are for 3 1/2 to four hours of physical activity a week just to prevent weight regain. If you want to lose weight and you're walking 30 minutes, three times a week, without changing your diet, it will take roughly one month to lose a pound. Want to lose faster? Exercise more.

Calorie Burning Workouts! By Reema Sarin, Founder BOLLYFIT

Resolved to finally lose weight this year? Well, you need to mix up your workouts so they stay challenging. This will help keep your heart rate up, and force your body to burn more calories. The following workouts will not only burn serious calories, but they will also push your body way past your comfort zone. If you're not actively exercising already, then perhaps that it might be better to ease into exercise in order to help prevent injury. Below are some serious calorie burning workouts: Interval Workout Interval training is all about challenge and recovery -- over and over -- for a cardio blast. You can do intervals many different ways -- running, on any sort of cardio equipment, or in a pool. 1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch. 2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3.0 and walk for one minute. 3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides. 4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders. 5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute. 6. Tricep Extensions: Using dumbbells, do one set of 15 or 20 overhead tricep extensions. Your elbows should point toward the ceiling, with the weights behind your head. Lift the weights directly above your head and back down again. 7. Pushups. Do one set of 15 push-ups, with your elbows at a 90-degree angle from the body. Modification: Do the push-ups with your knees on the ground, but do 25 instead of 15. 8. Sprint: Back to the treadmill. Sprint for 1 minute, aiming for 70% of your maximum heart rate. To recover, jog for 90 seconds. 9. Jumping Jacks. Do one set of 15 or 20 jumping jacks. If you're strong enough, add two 10- or 15-pound dumbbells -- lift up the weights when you jump out, in an overhead press position, pulling them back down to shoulder height as your legs go back together. 10. Finale: Incline your treadmill to an angle that really challenges you -- but don't hang onto the treadmill's rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or 2.0 for a 1-minute walk. Finish by stretching. Quick CrossFit Series CrossFit workouts are about getting maximum effort in minimum time. The following exercises come from Doug Katona, co-founder and owner of CrossFit Endurance in Newport Beach, Calif. They can be done on their own, all together, or in any combination. 30-90s 1. Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or at 7.5 on the perceived exertion scale, in which 0 is no effort and 10 is your max. 2. Choose any type of cardio. Do it at your maximum effort for 30 seconds. 3. Stop and recover for 2 minutes, or for 90 seconds if you're already in good condition. Do not shortchange the rest period. 4. Do this up to three times. Body Weight Blast As fast as you can, do 10 squats, 10 push-ups, and 10 full sit-ups. Then do nine reps of each. Then eight, seven, six, and so forth, until you reach one rep of each exercise. Rest as little as possible between sets. Record your time and try to improve each week. Rowing or Indoor Cycling Don't overlook the rowing machine and stationary bikes in your gym. You may be sitting down, but you'll be sweating when you try this workout from Scott Nohejl, coach and program director of The Chatham Area Rowing Association in Savannah, Ga. 1. Row or bike for a minute. 2. Sprawl with push-up. Run in place, with your feet just coming off the ground, for a count of five. Lower yourself onto your hands, jump your legs backward to a push-up position. Do one push-up, then bring the legs back, tucking them in. Stand and repeat for 1 minute. 3. Squats. With hands on top of your head, squat so your knees are at 90 degrees -- make sure they do not go past your toes -- and then stand up. Repeat for 1 minute. 4. Side jumps. With feet together, toes pointed forward, jump from side to side for 1 minute. 5. Rest for 5 minutes. 6. Row or bike for 1 minute. 7. Scissor jumps. With one leg in front and the other in back, jump and "scissor" your legs before landing. Do this for 1 minute. 8. Sumo jumps. Squat down, then jump, bringing your feet slightly off the ground. Do this for 1 minute. 9. Jumping jacks. Do these for 1 minute. Repeat the full set four times, nonstop, for a 16-minute workout. Cool down, and then stretch. Swimming The pool isn’t just for cooling off. It’s also a great way to heat up your metabolism -- and burn a maximum number of calories. If your arms or shoulders are hurting - or you simply want to work your legs - use a kickboard and do two sets of four 100-yard swims, with 20 seconds of rest between each. More Calorie Burners There are lots of other great options for burning calories through exercise. Here are some: • Playing basketball • Running • Jumping rope • Cross-country skiing • Taking an aerobics class • Spinning (stationary bike class) • Dancing (the faster you dance, the more calories you'll burn) Exactly how many calories you burn depends on your weight - and how intensely you do the exercise! Keep Fit!

SWIMMING – WORKOUT IN SUMMER! By Reema Sarin, Founder BOLLYFIT, Actor, Model & Bollywood Dancer

SWIMMING – WORKOUT IN SUMMER!

Is the Summer heat making exercising tough! Exercising on land, such as running or walking, you put a lot of pressure on your joints, bones and muscles. With swimming, the buoyancy of water acts cushions your body and is no harsh pounding to stress your joints and muscles, and is a recreational form of exercise. Besides it is a fantastic way to cool off! That is why it is called the best exercise!

Perhaps an injury prevents you from exercising on land and putting any weight on a knee or ankle. Swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your body pounding you with each move.

Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Before a dryland workout, you can use the pool for a warm-up session. Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.

While you do use a lot of calories swimming, once you get out of the pool much of that calorie burning stops, so swimming is in a way more effective for body toning than for drastic weight reduction. Doing land based exercise like running or cycling may use about the same amount of calorie per hour as swimming, but once you stop exercising the land-based workout usually leads to continued increase in calorie use for as long as 18 hours after the workout. This is because when you are in the pool you don't heat up as much as you do on land, and your body does not have to work to cool you down as much once the exercise session concludes.

However, Swimming does exercise almost the entire body - heart, lungs, and muscles - with very little joint strain. It is great for general fitness, just not a great way to drop excess pounds and burn on wards of 400 calories! Swimming is a lifetime sport that benefits the body, mind and spirit. So jump into that pool today!

 2. Which of the following are your favorite strokes:

a.       Freestyle

b.      Breaststroke

c.       Backstroke

d.      Butterfly

e.      Front Crawl

My favorite is swimming the Breaststroke as it gives a fantastic Core Body workout! The basics are easy to grasp. Breaststroke is considered short axis stroke. Breaststroke requires the body to move or bend along the short axis of the body at the hips. During breaststroke, your body should make a wavelike motion, which is the result of the constant upward and downward movement of the chest. Because of this bending wavelike movement, your core body muscles are engaged. Your hips will assist your breathing and momentum by driving downward and forward. The more breaststroke you swim, the more you engage your core body, and thus the stronger it will become. The breaststroke kick also engages the inner and outer thigh muscles that are not used as often in other strokes. Breaststroke is an overall upper body workout. This stroke not only strengthens the muscles your upper body but also engages the forearm, chest and upper back muscles more than any other stroke. The outward sweeping motion of the hands and inward pull of the water toward the breast requires use of the deltoids, biceps, triceps, pectorals and trapezius muscles. The faster you swim breaststroke and the more challenging your swim, the stronger these muscles will become.

Yes, there are many exercise routines and activities one can do in the pool, the most recommended being Bollyfit in water, Water Aerobics, Water Yoga, Body Toning Workouts in water, Exercises for Abdominal Muscles in the pool, Working with Weights in the pool, Stretching & Breathing exercise in the pool, and games like Volley-ball in the pool, which are high energy, enjoyable as well as they provide a fantastic cardio and toning workout!                                                                                            

Swimming is an enjoyable fun activity to do, but needs to be executed with responsibility, taking the following precautions at all times:

• Never swim in the pool after drinking alcohol.
• Don’t allow glass bottles or other potential hazards into the pool area.
• Keep radios, CD players, blow dryers, and other electrical devices away from the pool.
• Serious spinal cord injuries, permanent brain damage, and death can occur to swimmers who dive into shallow water or spring upward on the diving board and hit it on the way down.
• Check how deep the water is. Enter the water feet first, especially when going in for the first time.
• Learn how to dive properly by taking classes. Never dive into above-ground pools; they are usually not deep enough. Always check the water depth before plunging into an in-ground pool. Never dive into the shallow end of a pool.
• Wear sunscreen of a good SPF (+30) to protect your self from UV radiation got from strong after noon sun rays
• Keep a first aid kit near the pool in case of emergency. Being prepared for minor injuries can help avoid major ones.  Bumps and bruises are a part of childhood.  When they are easily treated with bandages, antibiotic ointment and cleaning pads that you have on-hand, the fun can quickly continue.
• Watch out for lightning! Lightning sometimes beats rain.  Even if it isn't raining yet, lightning in the distance should be a reason to run for cover away from water.  An approaching storm is a sign to get out of the pool.
• Swim where there is a life-gaurd on duty. Develop a buddy system — don't swim alone or allow others to swim alone.

2.       What is the best time to swim and why?

The best time to swim is early morning, as that is the best time to exercise. In the mornings, after a good night’s rest, one’s energy is at its peak, giving you the full benefit of your workout. As the day proceeds, noon time onwards, the sun rays are most powerful, which exposes the skin to UV radiation, and some rays will penetrate even if one is wearing sunscreen. If you are swimming for relaxation, then an evening swim, once the sun isn’t so strong, is also an option.

 Regards,                                              

Reema Sarin & The BOLLYFIT Team

FOUNDER ‘BOLLYFIT’

BOLLYWOOD DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER

www.bollyfitreema.com; www.reemabollyfit.com

Email: reema@bollyfitreema.com

Reema Sarin's Profile:    
http://www.facebook.com/reema.sarin

Join on Facebook - Reema Sarin – The BOLLYFIT Girl!    

http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844

To receive your weekly fun dance and fitness tip, Join The BOLLYFIT Club on Facebook today!

http://www.facebook.com/pages/Bollyfit-Club/169321103099771?ref=ts&fref=ts

Reema Sarin - Twitter            

https://twitter.com/ReemaSarin

Reema Sarin Blog

http://reemafitness.blogspot.com/     

Reema Sarin – Linked In

http://www.linkedin.com/profile/view?id=1216767&trk=tab_pro

Bollywood Dance Show - Actor, Dancer, Model Reema Sarin, Olive, New Delhi

https://www.youtube.com/watch?v=t7q3g-GV9Rk

http://youtu.be/cnnfqlilCGk

New BOLLYWOOD Dance Music Video:    

http://www.youtube.com/watch?v=L2uXX9N8HTo

Actor, Dancer & Model Reema Sarin performs in Bollywood Dance Show in German School, New Delhi!

http://youtu.be/R65e5c7gCoQ

Actor, Dancer & Model Reema Sarin dances in BOLLYFIT & BOLLYWOOD DANCE Show in Bangkok

http://youtu.be/_zqBJifcSH8

Actor, Dancer, Model Reema Sarin dances to 'Balle Balle' at Brahmakumari Headquarters, Mount Abu

http://youtu.be/DZ9xmJicA7E

Lets dance Bollywood with Actor, Model, Bollywood Dancer & Founder BOLLYFIT Reema Sarin at Sidhi Astu Orphanage in Bali, Indonesia! 

http://youtu.be/jxJmrdUg_sw

Actor, Dancer & Model Bollywood Dancer Reema Sarin performs to 'Paani Paani' at Festival of India 2014, Bangkok

http://youtu.be/ykkIJoR3be8

BOLLYWOOD DANCE & BOLLYFIT Workshop with Actor, Dancer & Model Reema Sarin – Part 1, Bangkok

http://youtu.be/y35rSKh5Xdc

BOLLYWOOD DANCE & BOLLYFIT Workshop with Actor, Dancer & Model Reema Sarin – Part 2, Bangkok

http://youtu.be/rk_6qsfEhho

Bollywood Dancer Reema Sarin choreographs DPMS School Founders Day Dance Show

Abhi Toh Party Shuru hui Hai

http://youtu.be/kOUwKMNjEug

Paani Paani

http://youtu.be/PrWleRp_kGs

Diliwali Girlfriend

http://youtu.be/Rl9t7cKdzFk

Saturday Saturday

http://youtu.be/OuAvCOB7kS8

Actor, Dancer, Model Reema Sarin dances to 'Balle Balle' at Brahmakumari Headquarters, Mount Abu

Bollywood Dancer Reema Sarin choreographs Founder's day Dance Show

Reema Sarin recently performed
and choreographed the FOUNDER'S DAY BOLLYWOOD DANCE SHOW at the Dayawanti Punj
Model School in Sitamarhi, near Benares. The Show saw participation from over
1,000 students who rocked to the fantastic beats of songs 'Saturday Saturday', 'Paani
Paani' by Yo Yo Honey Singh and 'Abhi Toh Party Shuru Hui Hai' by Badshah,
amongst other popular tracks! The Stadium rocked with Bollywood dance
performances for the 3,000 plus audience!

www.bollyfitreema.com;
www.reemabollyfit.com

Join on Facebook -
Reema Sarin – The BOLLYFIT Girl!

http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844

reema@bollyfitreema.com

SWIMMING – WORKOUT IN SUMMER! By Reema Sarin, Founder 'BOLLYFIT', Actor, Dancer, Model & Choreographer

Is the Summer heat making exercising tough! Exercising on land, such as running or walking, you put a lot of pressure on your joints, bones and muscles. With swimming, the buoyancy of water acts cushions your body and is no harsh pounding to stress your joints and muscles, and is a recreational form of exercise. Besides it is a fantastic way to cool off! That is why it is called the best exercise!

Perhaps an injury prevents you from exercising on land and putting any weight on a knee or ankle. Swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your body pounding you with each move.

Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Before a dryland workout, you can use the pool for a warm-up session. Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.

While you do use a lot of calories swimming, once you get out of the pool much of that calorie burning stops, so swimming is in a way more effective for body toning than for drastic weight reduction. Doing land based exercise like running or cycling may use about the same amount of calorie per hour as swimming, but once you stop exercising the land-based workout usually leads to continued increase in calorie use for as long as 18 hours after the workout. This is because when you are in the pool you don't heat up as much as you do on land, and your body does not have to work to cool you down as much once the exercise session concludes.

However, Swimming does exercise almost the entire body - heart, lungs, and muscles - with very little joint strain. It is great for general fitness, just not a great way to drop excess pounds and burn on wards of 400 calories! Swimming is a lifetime sport that benefits the body, mind and spirit. So jump into that pool today!

 2. Which of the following are your favorite strokes:

a.       Freestyle

b.      Breaststroke

c.       Backstroke

d.      Butterfly

e.      Front Crawl

My favorite is swimming the Breaststroke as it gives a fantastic Core Body workout! The basics are easy to grasp. Breaststroke is considered short axis stroke. Breaststroke requires the body to move or bend along the short axis of the body at the hips. During breaststroke, your body should make a wavelike motion, which is the result of the constant upward and downward movement of the chest. Because of this bending wavelike movement, your core body muscles are engaged. Your hips will assist your breathing and momentum by driving downward and forward. The more breaststroke you swim, the more you engage your core body, and thus the stronger it will become. The breaststroke kick also engages the inner and outer thigh muscles that are not used as often in other strokes. Breaststroke is an overall upper body workout. This stroke not only strengthens the muscles your upper body but also engages the forearm, chest and upper back muscles more than any other stroke. The outward sweeping motion of the hands and inward pull of the water toward the breast requires use of the deltoids, biceps, triceps, pectorals and trapezius muscles. The faster you swim breaststroke and the more challenging your swim, the stronger these muscles will become.

Yes, there are many exercise routines and activities one can do in the pool, the most recommended being Bollyfit in water, Water Aerobics, Water Yoga, Body Toning Workouts in water, Exercises for Abdominal Muscles in the pool, Working with Weights in the pool, Stretching & Breathing exercise in the pool, and games like Volley-ball in the pool, which are high energy, enjoyable as well as they provide a fantastic cardio and toning workout!                                                                                            

Swimming is an enjoyable fun activity to do, but needs to be executed with responsibility, taking the following precautions at all times:

• Never swim in the pool after drinking alcohol.
• Don’t allow glass bottles or other potential hazards into the pool area.
• Keep radios, CD players, blow dryers, and other electrical devices away from the pool.
• Serious spinal cord injuries, permanent brain damage, and death can occur to swimmers who dive into shallow water or spring upward on the diving board and hit it on the way down.
• Check how deep the water is. Enter the water feet first, especially when going in for the first time.
• Learn how to dive properly by taking classes. Never dive into above-ground pools; they are usually not deep enough. Always check the water depth before plunging into an in-ground pool. Never dive into the shallow end of a pool.
• Wear sunscreen of a good SPF (+30) to protect your self from UV radiation got from strong after noon sun rays
• Keep a first aid kit near the pool in case of emergency. Being prepared for minor injuries can help avoid major ones.  Bumps and bruises are a part of childhood.  When they are easily treated with bandages, antibiotic ointment and cleaning pads that you have on-hand, the fun can quickly continue.
• Watch out for lightning! Lightning sometimes beats rain.  Even if it isn't raining yet, lightning in the distance should be a reason to run for cover away from water.  An approaching storm is a sign to get out of the pool.
• Swim where there is a life-gaurd on duty. Develop a buddy system — don't swim alone or allow others to swim alone.

2.       What is the best time to swim and why?

The best time to swim is early morning, as that is the best time to exercise. In the mornings, after a good night’s rest, one’s energy is at its peak, giving you the full benefit of your workout. As the day proceeds, noon time onwards, the sun rays are most powerful, which exposes the skin to UV radiation, and some rays will penetrate even if one is wearing sunscreen. If you are swimming for relaxation, then an evening swim, once the sun isn’t so strong, is also an option.

Regards,                                              

Reema Sarin & The BOLLYFIT Team

FOUNDER ‘BOLLYFIT’

BOLLYWOOD DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER

www.bollyfitreema.com; www.reemabollyfit.com

Email: reema@bollyfitreema.com

Reema Sarin's Profile:    
http://www.facebook.com/reema.sarin

Join on Facebook - Reema Sarin – The BOLLYFIT Girl!    

http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844

To receive your weekly fun dance and fitness tip, Join The BOLLYFIT Club on Facebook today!

http://www.facebook.com/pages/Bollyfit-Club/169321103099771?ref=ts&fref=ts

Reema Sarin - Twitter            

https://twitter.com/ReemaSarin

Reema Sarin Blog

http://reemafitness.blogspot.com/     

Reema Sarin – Linked In

http://www.linkedin.com/profile/view?id=1216767&trk=tab_pro

Hot Summer is here! Lets Work out in Water! By Reema Sarin, Founder ' BOLLYFIT', Dancer, Model, Actor & Choreographer

Exercising in water is not only fun, but fantastic for muscle toning and for getting a great workout without the risk of any sports injury or bodily wear and tear! Water Aerobics has come out to be an increasingly popular way of exercising during those hot long summer months where working out on land gets to be challenging due to the intense heat! So what are you waiting for? Jump into that pool now and get started with your cardio workout in water!

Working out in water, more popularly known as Water Aerobics is a non-impact workout that can be performed at any fitness level. Whether you are pregnant, have arthritis, are recovering from an injury, or searching for variety in your workout program, water exercise provides a safe and effective training environment.

“I personally take Water Aerobic classes and they are absolutely fantastic for body conditioning and muscle toning.” Says Reema Sarin, Actor, Model, BOLLYWOOD Dancer & Founder of the BOLLYFIT Program

A great Cardio Workout!

A cardiovascular exercise plan incorporates full body movements to raise one’s heart rate, increase breathing rate and burn calories. A pool cardiovascular workout may take place in the shallow or deep water and should last for 30 to 45 minutes. In the shallow, one uses movements such as running, jumping jacks, hopping, leaping and walking to keep your heart rate elevated. In the deep, one needs to wear a belt that will keep you upright as you bike pedal, flutter kick and scissor kick your way to cardiovascular improvements.

Strength those Muscles!

One can also include strength training exercises in your water workouts. Water dumbbells are made to work against their buoyancy, strengthens your muscle tissue. Water paddles are also available that can be used to push through the resistance of the water for strengthening exercises. You can use similar land strength exercises such as arm curls, arm extensions and side bends in the water.

Reema says, “ Water Aerobics not only provides an excellent cardio workout, but also great body conditioning with least muscle wear and tear, as one is exercising in a low resistance medium – Water, while ensuring a high calorie and fat burn workout, leading to fantastic weight loss!”

“One can also do a Circuit training regime, which is a workout that alternates cardiovascular and strength-training exercises and one may use circuit training in a pool for an effective, full-body workout”, adds Reema.

Circuit training is a workout that alternates cardiovascular and strength-training exercises. One may use circuit training in a pool for an effective, full-body workout. If you prefer the deep water, a circuit can be performed in water over 6 1/2 feet deep. For a shallow-water workout, the water level should be between 3 1/2 and 4 1/2 feet deep. You would also need access to a resistance tool, such as water dumbbells, water paddles or a swim noodle.

Combining one’s cardiovascular and strength training workouts can be an effective water circuit training program. Here, one needs to alternate a cardiovascular exercise, such as side leaps, with a strength training exercise, such as an arm curl. Ideally, one would need to perform each exercise for 1.5 to 2 minutes before switching to the next exercise, and then continue this pattern to complete the workout session.

How is it beneficial?

Yes, absolutely, a cardio workout in water canbe extremely beneficial. Water Aerobics not only provides an excellent cardio workout, but also great body conditioning with least muscle wear and tear, as one is exercising in a low resistance medium – Water, while ensuring a high calorie and fat burn workout, leading to fantastic weight loss!

Water aerobic exercises are also extremely effective for toning up one’s body muscles, giving one a great linear and contoured look! These exercises are especially good for Abdominal and all our Leg and Thigh muscles.

Infact, Water therapy exercises are used to cure many ailments like relief of low back pain or neck pain. These exercises also serve to condition and strengthen muscles to help avoid future recurrences of back pain.

Water therapy exercise is especially helpful in cases where a land-based exercise program is not possible due to the intensity of pain, decreased bone density, disability or other factors. As such, water therapy is a versatile exercise and is particularly good for people with conditions such as:

• Osteoarthritis
• Advanced osteoporosis (with susceptibility to and/or pain from fracture)
• Muscle strain or tears

In addition to those conditions, water therapy is frequently recommended as one form of exercise therapy to treat those with diabetes as well as individuals with high blood pressure. Both conditions can improve and become more manageable with aquatic exercise, since water provides a much gentler, welcoming environment. Water therapy may also be referred to as pool therapy, hydrotherapy, or aquatic therapy.

Who can do it? Age group?

Water aerobics and exercises can be done by almost all age – groups, the ideal being from 12 to 50 years of age for men, women, boys and girls.

What are the points to be careful of when doing this - Dos and Don'ts

Well, to get the maximum benefit from your Water Aerobic workout, some rules need to be adhered to, which include the following:

·         Avoid taking heavy meals just before your work out as it would hamper a smooth workout and could cause cramps.

·         It is important to breathe correctly and consistently throughout the workout – for e.g. whilst under water, you always have to blow out into the water.

·         Good to wear well fitting but comfortable swimwear to allow easy and muscular movement

·         Definitely need to use a sun block cream to protect oneself from getting burnt in the Sun, if exercising during the day in an open air pool.

·         It is important to familiarize oneself with all the exercise gear that one needs to use during the workout, for e.g. water dumbbells, etc

·         Last but not the least, stop all exercise immediately if you feel any physical discomfort, for e.g. difficulty in breathing, choking feeling, foot or any other muscle cramps.

 Regards,                                              

Reema Sarin & The BOLLYFIT Team

FOUNDER ‘BOLLYFIT’

BOLLYWOOD DANCER, ACTOR, MODEL, ANCHOR & CHOREOGRAPHER

www.bollyfitreema.com; www.reemabollyfit.com

Email: reema@bollyfitreema.com

Reema Sarin's Profile:    
http://www.facebook.com/reema.sarin

Join on Facebook - Reema Sarin – The BOLLYFIT Girl!    

http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844

To receive your weekly fun dance and fitness tip, Join The BOLLYFIT Club on Facebook today!

http://www.facebook.com/pages/Bollyfit-Club/169321103099771?ref=ts&fref=ts

Reema Sarin - Twitter            

https://twitter.com/ReemaSarin

Reema Sarin Blog

http://reemafitness.blogspot.com/     

Reema Sarin – Linked In

http://www.linkedin.com/profile/view?id=1216767&trk=tab_pro