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    2 Exercises: PHASE

    Uploaded by

    Anil K Kashyap
    This document provides instructions and exercises for Phase 2 of a fitness plan. It lists 14 exercises with criteria and links for different BMI levels. The key points are: 1) The goal of Phases 1 and 2 is muscle activation, not weight loss or muscle gain. Do the exercises at your own pace and capacity without inducing pain or injury. 2) Exercises include walking, warm ups, yoga poses, breathing techniques, resistance bands, and more. Exercise duration and intensity varies depending on BMI and any medical conditions. 3) On fasting days, only yoga-based exercises should be done. Consult an expert if you have heart or other medical issues before beginning the exercise plan.

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    2 Exercises: PHASE

    Uploaded by

    Anil K Kashyap
    58 views3 pages
    This document provides instructions and exercises for Phase 2 of a fitness plan. It lists 14 exercises with criteria and links for different BMI levels. The key points are: 1) The goal of Phases 1 and 2 is muscle activation, not weight loss or muscle gain. Do the exercises at your own pace and capacity without inducing pain or injury. 2) Exercises include walking, warm ups, yoga poses, breathing techniques, resistance bands, and more. Exercise duration and intensity varies depending on BMI and any medical conditions. 3) On fasting days, only yoga-based exercises should be done. Consult an expert if you have heart or other medical issues before beginning the exercise plan.

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    PHASE+2+EXERCISE+TABLE+-+Oct+2020

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    This document provides instructions and exercises for Phase 2 of a fitness plan. It lists 14 exercises with criteria and links for different BMI levels. The key points are: 1) The goal of Phases 1 and 2 is muscle activation, not weight loss or muscle gain. Do the exercises at your own pace and capacity without inducing pain or injury. 2) Exercises include walking, warm ups, yoga poses, breathing techniques, resistance bands, and more. Exercise duration and intensity varies depending on BMI and any medical conditions. 3) On fasting days, only yoga-based exercises should be done. Consult an expert if you have heart or other medical issues before beginning the exercise plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    58 views3 pages

    2 Exercises: PHASE

    Uploaded by

    Anil K Kashyap
    This document provides instructions and exercises for Phase 2 of a fitness plan. It lists 14 exercises with criteria and links for different BMI levels. The key points are: 1) The goal of Phases 1 and 2 is muscle activation, not weight loss or muscle gain. Do the exercises at your own pace and capacity without inducing pain or injury. 2) Exercises include walking, warm ups, yoga poses, breathing techniques, resistance bands, and more. Exercise duration and intensity varies depending on BMI and any medical conditions. 3) On fasting days, only yoga-based exercises should be done. Consult an expert if you have heart or other medical issues before beginning the exercise plan.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    🌀� ️♂️💠⛹️♂️ PHASE 2 EXERCISES 🏃� ♀️💠� � ♀️ 🌀

    BMI calculator for calculating your BMI: https://www.calculator.net/bmi-calculator.html


    Important Instructions:
     THE EXERCISES IN PHASE 1 AND 2, (SIX MONTHS) ARE ONLY FOR MUSCLE ACTIVATION NOT FOR WEIGHT LOSS OR MUSCLE GAIN
     DO AS PER CAPACITY ONLY AND AT ANY POINT OF THE DAY MORNING OR EVENING AS PER YOUR CONVENIENCE
     WHATEVER YOU DO, DO NOT INDUCE PAIN AND DO NOT GET INJURED
     TAKE COMPLETE REST IF SORE
     MONTH 6 ONWARDS WE WILL FOCUS ON INCREASING EXERCISES

    NO. CRITERIA <23 BMI BMI ≥ 23 EXERCISE LIINKS

    1.
    Walk / Jog - (additional) If at all do only 20 minutes at the most 30 minutes on non JF & Water Fast Not applicable
    only and avoid on JF and WF days days

    2. World's Best Warm Up Link will be shared shortly (Priyanka will


    (Fast Version) < 5 minutes share the link)

    3. Super Brain Yoga


    (Squats) Half or full 10 x 3 times once a day https://youtu.be/d8uDl0_T5QI

    4. Soorya-namaskars (Chair)
    (Chair or Regular) 6 TO 12 namaskars https://youtu.be/9DGKdhJSc5Q
    Focus on breathing and form
    (Regular)
    https://youtu.be/PC7ctYaQ17E

    5. Resistance Band (Perform 15 – 30 minutes


    slowly, without jerks) https://youtu.be/s4oijCmOgCU
    Exercise no. - 1-4, 10 reps each hand x 3 sets
    After two weeks start no.1-7 and 8-14 alternate days, 10 reps each hand x 3 sets
    6. Palm Planks https://youtu.be/XwaWfQigK2s
    (Pose no 5 in Soorya-
    Namaskars/ Santulasana) 30-45 secs x 3 reps with 1-minute rest between each

    7. Push-ups 10 x 3 sets
    (Avoid If having no shoulder https://youtu.be/90AABclAL1M
    pain) To be avoided with those who have frozen shoulder or related problem
    (Regular, Modified or Wall)
    8. Whole System Breathing 8 breaths x 8 times a day

    9. Kapalbhati Start with 25 counts from each nostril and 50 from both. https://www.youtube.com/watch?v=Zruc
    4KrPMpk
    Increase to 50 from each and 100 from both within 1 week.

    Go upto 75 from each and 150 from both within 2 weeks.

    10. Agni - Saar Kriya 3 times (for maximum duration each time) https://youtu.be/BVfOKvsvf9o

    11. Asana Practice 30 seconds x 3 sets each https://www.facebook.com/aksharyoga/


    videos/311840809804401/
    (Ardh Matsyendrasana, Paschimottanasana, Adhomukhi Swanasana,
    Paadahastana, Baalasana)

    ON LONG FASTING DAYS DO ONLY YOGA BASED PROCTISES

    12. Anti-Gravity Exercise (AGE) or


    Weighted Anti-Gravity If Off Medicine: Weighted SC Once A Day, up to 100 steps per meal only
    Exercises
    (1 hr 45 min after start of If still on Medication do speak to your reporting doctor or exercise expert
    meal) regarding frequency

    OR
    Post Meal Exercise – Stair https://youtu.be/qEui9ImJaiI
    Climbing (SC) 3 sets x 10 reps (After each meal)
    (Up and down is one step)
    (with 1 litre bottle in each hand)

    OR
    Nitric Oxide Dump (NOD)
    13. Heart Patients < 30 %EF - NOD or maximum 100 steps without weights.

    14. Other Special Conditions (stop if breathless or uncomfortable) Yoga for Thyroid:
    Consult Exercise Expert! https://youtu.be/6QmiRs5eNPw

    On Water/ Long fast days do only Yoga Based practices (1,3,7,8,9,10)


    Yoga for Blood Pressure:
    https://www.youtube.com/watch?v=6S5
    gCN-I118

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