Suriya's Gym and Fitness Center

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FAB TO FIT

Here we congratulate our member Mr Bharath Kumar for shedding down desired kgs for a healthy life . This is a sheer example of dedication ,hard work and punctuality. Under the guidance of our head trainer Mr Gopi Gop's Rambo bharath lost 12kgs in 100days.Thank you very much for keeping faith on our gym , exercises and dietplans.

Many individuals who exercise or are new to the fitness world feel strength training is only associated with more experienced athletes. This couldn't be further from the truth. There are too many physical, health, and mental benefits to leave strength training out of your workout schedule. Here is why and how you should include this important piece into any training program:

The Benefits of Weight Training
There is actually a long list of why you should include strength training in your program.

Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL's).

You will be able to work harder and longer with the proper weight training activities.
It improves bone density.

One of the best ways you can control bone loss as you age is to add strength training into your workout plan.

It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat.

It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.

It improves your quality of life as you gaining body confidence. Strength training will not only make you strong, but will also help with managing your weight.

We thank you all 😀😀😀

Drink beetroot juice before exercise for a young brain
Beetroot contains a high level of dietary nitrate, which helps in increasing the blood flow.
Drinking beetroot juice supplement before working out makes the brain of older adults perform more efficiently, mirroring the functions of a younger brain, a new study claims.

Researchers from Wake Forest University in the US studied about 26 men and women aged 55 and older who did not exercise, had high blood pressure and took no more than two medications for high blood pressure.

The participants drank a beetroot juice supplement called Beet-It Sport Shot, three times a week for six weeks, one hour before a moderately intense, 50-minute walk on a treadmill.

Half the participants received Beet-It containing 560 milligrammes of nitrate, the others received a placebo Beet-It with very little nitrate.

When you exercise, the brain’s somatomotor cortex, which processes information from the muscles, sorts out the cues coming in from the body. Exercise should strengthen the somatomotor cortex, researchers said.

So, combining beetroot juice with exercise delivers even more oxygen to the brain and creates an excellent environment for strengthening the somatomotor cortex.

Post-exercise analysis showed that, although the study groups had similar levels of nitrate and nitrite in the blood before drinking the juice, the beetroot juice group had much higher levels of nitrate and nitrite than the placebo group after exercise, researchers said.

Beets contain a high level of dietary nitrate, which is converted to nitrite and then nitric oxide (NO) when consumed.

Nitric oxide increases blood flow in the body, and multiple studies have shown it can improve exercise performance in people of various ages, researchers said.

“Nitric oxide is a really powerful molecule. It goes to the areas of the body which are hypoxic, or needing oxygen, and the brain is a heavy feeder of oxygen in your body,” said W Jack Rejeski of Wake Forest University.

“We knew, going in, that a number of studies had shown that exercise has positive effects on the brain. But what we showed in this brief training study of hypertensive older adults was that, as compared to exercise alone, adding a beet root juice supplement to exercise resulted in brain connectivity that closely resembles what you see in younger adults,” Rejeski said.

The study was published in the Journals of Gerontology: Medical Sciences.

Happy Ugadi To all .......... :))))

Have
Healthy , Happy,Successful and Prosperous new year

30 yard cricket tournament organized by our gym was a grand success.

VITAMIN … D
Vitamin D is an essential vitamin required by the body for the proper absorption of calcium, bone development, control of cell growth, neuromuscular functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a disease in which bones fail to properly develop. Further, inadequate levels of vitamin D can lead to a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia, a condition of weakened muscles and bones. Conversely, excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart attack and kidney stones. The current U.S. DV for vitamin D is 600 IU (international units) and the toxicity threshold for vitamin D is thought to be 10,000 to 40,000 IU/day.2 Vitamin D is oil soluble, which means you need to eat fat to absorb it. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms. Vitamin D is also naturally made by your body when you expose your skin to the sun, and thus, is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods.
#1: Cod Liver Oil
Cod liver oil has been a popular supplement for many years and naturally contains very high levels of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or 1360IU (340% DV) in a single tablespoon.

#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts. Further, fish canned in oil will have more vitamin D than those canned in water. Raw fish is typically eaten in the form of sushi. Raw Atlantic Herring provides the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU (499% DV) per fillet, and 456IU (76% DV) per ounce. It is followed by Pickled Herring with 680IU (113% DV) per 100g serving, Canned Salmon (127% DV), Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel (42% DV), and oil packed Tuna (39% DV).

#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients. Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups), and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check the nutrition label before buying.

#4: Oysters
In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.

#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more affordable than people think. Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.

#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and calcium. Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce. Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup. Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.

#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good source of vitamin b12, and copper. Unfortunately, they are also high in cholesterol and sodium, and so should be limited by people at risk of hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or 16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams, and Bratwurst 44IU (7% DV) per 100 gram serving.

#8: Fortified Dairy Products
Dairy products are already high in calcium, so it makes sense to fortify them with vitamin D. Milk can provide up to 52.0IU (13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup. Cheese can provide up to 6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a single tablespoon. Check nutrition labels for exact amounts.

#9: Eggs
In addition to vitamin D, eggs are a good source of vitamin B12, and protein. Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.

#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.