IPHREHAB:LIFESTYLE QUESTIONNAIRE FOR GLUCOSE, IMMUNITY AND CARDIOVASCULAR PROFILE

IPHREHAB

GLUCOSE TOLERANCE AND IMMUNITY ARE RELATED TO VARIOUS CARDIOVASCULAR PROBLEMS AS THESE ARE LIFESTYLE DISEASE AND ONE CAN PREVENT BY PRECAUTIONS AND REGULAR EXERCISE.

Glucose Tolerance Profile:

Are you having following symptoms

• Rarely ‘awake’ within 20 mins of rising
• Need coffee/tea to get me going in the morning
• Have tea/coffee/sugar/cigarettes everyday
• Often feel drowsy in the day
• Get dizzy or irritable if I don’t eat often
• Sweat a lot or get very thirsty
• Sometimes lose concentration

 Immune Profile:

Are you having following symptoms

• Get more than 3 colds a year
• Prone to thrush or cystitis
• Suffer from eczema/asthma/hay fever
• Have an allergy problem.
• Have cancer in family.

Cardiovascular Profile

• Blood pressure is above 140/90 , 
• Resting pulse rate is over 75
• Smoke more than 5 cigarettes a day
• Do less than 2 hours exercise a week
• Eat more than a teaspoon of sugar a day
• Eat red meat at least 5 times a week
• Add salt to food
• Have more than 2 alcoholic drinks a day
• Have heart disease in family.

IPHREHAB : LIFESTYLE QUESTIONNAIRE ANALYSIS FOR STRESS CONTROL AND WEIGHT MANAGEMENT

IPHREHAB

IPHREHAB : LIFESTYLE QUESTIONNAIRE ANALYSIS FOR STRESS CONTROL AND WEIGHT MANAGEMENT


Lifestyle Questionnaire Analysis
Please select which of the following relate to you and workout accordingly, consult to your physician and consult the experts. you can mail and comment also.

A. Stress control Profile

• 1. Have you experience lower energy levels, now compared to past.
• 2. Do you feel anxious and tensed , unhealthy mind is not good for health.
• 3. Are you clear about your goals , sole search is important as what you want.
• 4. Do you become angry easily , as Anger is one word short of Danger.
• 5. Do lots of things simultaneously , it will lead you nothing in end.
• 6. Have problems in sleeping, as it will leads to abnormal weight gain or loss. 

B. Weight Management

• 1. Water Retention , main problem in weight gain
• 2. Binge eating/drinking , habitual training needed with environmental change.
• 3. Cravings for certain foods , control and management in diet plan.
• 4. Lack of appetite , ultimately leads to under-nutrition.
• 5. Compulsive eating , main reason for weight gain and obesity.
• 6. Unexplained weight loss or weight gain, thyroid , genetics can be reason.

Stress control and weight management are both interdependent on each other as one control other, for further discussion you can comment or mail to ask specific questions. 

IPHREHAB : ISOLATED GYM WORKOUT PLAN FOR WEEK

IPHREHAB

Isolated movement Exercise program for normal population in safe environment in a normal gym set-up. 

Back and Biceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.


Shoulder and Triceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.

15 Reps in One Set.

30-45 sec rest in between sets of same exercise.

2 minutes rest in between two exercise sets.

Day one :
(Shoulder n Triceps)(core training)
1. Treadmill on incline and try to go to maximum (i.e 10) in a gradual manner with increase in inclination of two units after 2.5 mins. (Total 15 min)
REST 2 MINUTES
2. Shoulder dumbbell press three sets standing with increase in weight and abs contracted(stomach squeeze).
REST 2 MINS
3. Rear deltoids on machine three sets (or bent over shoulder fly for rear deltoids and trapezius )
REST 2 MINS
4. Lateral deltoid (lateral shoulder raise ) or side fly for shoulders.
REST 2 MINS
5. Barbell shoulder raise front (with core incorporated and stomach squeeze). 
REST 2 MINS
6. Standing overhead One arm triceps extension three sets with abs contracted.
REST 2 MINS
7. Bent over triceps extension on bench with abs contracted (single arm bent over rowing position for triceps extension )
REST 2 MINS
8. Overhead Double arm triceps extension with dumbbell.
REST 2 MINS
9. Abs - static leg raises or leg raise on bench and hold three sets ( hold more then 25 sec )
10. Bench cycling for 30 rep each set and three sets.

Day 2

Abdominals  and Core training

1. Push up three sets with abs contracted one set 15 each

2. Step up on stairs and 20 from each side.

3. Squats as to sit on chair squat with knees behind the toes while going down..

4. Push up position and mountain walk.

5. Cycling (specifically for abs)

6. Bur-pee i.e.  push up and stand and clap over head.

7. Plank mountain walk .

15 Reps in One Set.
30-45 sec rest in between sets of same exercise.
2 minutes rest in between two exercise sets.

Day 3

(Back and Biceps)

1. Pull ups three sets 10 each.

2. Lateral pull down  three sets.

3. Rowing on machine with abs contracted with breathing pattern.

4. Single arm bent over rowing three sets.

5. Pitcher curl biceps curls.

6. Incline dumbbell biceps curl three sets

7. Barbell biceps curl three sets.

8. Abs leg raises(b/l)

9. Leg press(abs)& cat/camel.

Day 4

Abdominals

1. Treadmill 20 min incline

2. Crunches with knee extended

3. leg raises (both leg together)

4. leg raises 80 degree and hold with knee extended and foot towards your face.

5. cycling clockwise n anticlockwise with knee to elbow touch

15 Reps in One Set.
30-45 sec rest in between sets of same exercise.
2 minutes rest in between two exercise sets.

Day 5

(Cardio crosstrainer+Push up)

1. Barbell incline Chest press + fly 3 sets.

2. Decline dumbbell bench press 3 sets.

3. chest press with dumbbell on flat bench three sets

4. Squats with weight on barbell

5. Lunge+squats with weights and abs contracted 3 sets.

6. Leg curls 3 sets.

7. leg press seated with weights

Day 6

Abdominals and core same as day 2

abdominals and side obliques

single arm dumbbell side bend

side leg raises

abdominals exercise change according to time duration.

For more information comment and contact..CeeKay

IPHREHAB : FUNCTIONAL TRAINING AND ISOLATED EXERCISES FOR BACK AND BICEPS

IPHREHAB

IPHREHAB : FUNCTIONAL TRAINING AND ISOLATED EXERCISES FOR BACK AND BICEPS.

Functional Training:
There are many definition for functional training but in simple sense functional training involves use of compound movement with body weight and also increment it with poundages. 
Exercises like squats with side kick , push up , mountain walk modified ,squats with shoulder press with or without weight etc. and many more help a person to train and adapt to functional training and this leads to increase in cardiopulmonary efficiency with improvement in strength and endurance.

Notes :
"Compound movement training is better then isolated joint movement training"
Compound movement means movement involving more then one joint movement.
Isolated movement means movement involving one joint .

Isolated movement Exercise program for normal population in safe environment in a normal gym set-up. 
Back and Biceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.

REST 30-60 SECONDS REST IN BETWEEN SETS.

(Back and Biceps)(core training)
1. Pull ups OR CHIN UPs three sets 10 each.
REST 2 MINUTES
2. Lateral pull down (for lats) three sets with 15 rep .
REST 2 MINUTES
3. Rowing on machine with abs contracted and stomach sqeezed and with breathing pattern. pull and exhale and release and inhale.
REST 2 MINUTES
4. Single arm bent over rowing on bench three sets with 15 rep .
REST 2 MINUTES
5. Concentration curl biceps unilateral three sets with 15 rep
REST 2 MINUTES
6. Incline bench dumbbell biceps curl three sets with 15 rep
REST 2 MINUTES
7.Barbell biceps curl three sets with 15 rep
REST 2 MINUTES
8. Abs leg raises(b/l)
9. Leg press(abs)& cat/camel

Contact and comment for more information in functional training . ck