Exercise prescription for fitness
In this mechanised world the only muscles we are using are our fingers for various controls.
The only weight we are carrying is our own body weight.
In all, a sedentary lifestyle accounts for some 250,000 premature deaths annually

At any age of life exercise makes an integral part of physical as well as emotional and psychological fitness.But exercise has to be integrated into our daily life as much as we are brushing our teeth daily.
THE BENEFITS OF EXERCISE IN A NUTSHELL
• Even in the elderly woman, exercise can attenuate certain effects of aging and sedentary
lifestyles.
• Regular exercise may decrease the incidence and severity of hot flashes, which occur in
75% of menopausal women. Menopausal women typically benefit most from exercise in
combination with estrogen replacement therapy.
• Weight-bearing exercise, resistance training and high-intensity fitness regimens can reduce a
woman's risk of fractures and help retard sarcopenia.
• Cardiovascular effects of exercise are also dramatic, as studies have shown that perimenopausal
women who are more physically active and gain less weight have lower elevations of LDL,
total cholesterol and triglycerides than their heavier, less active counterparts.
Components of fitness are
 Cardiorespiratory fitness
 Weight control and fat distribution and body composition
 Muscular strength
 Endurance,
 Flexibility


Various types of exercises are:
 Stretching exercises
 Toning exercises
 range of movement exercises
 strength building exercises and resistance exercises to increase BMD and decrease sarcopenia
 meditation or relaxing exercises
some precautions while doing exercises are
1. Warm up is must
2. Take plenty of water
3. Room temp should not be very hot
4. Switch on the music to enjoy your exercise
5. Vary your exercises so that you are not bored
6. Make a group and enjoy your exercise and be cheerful.
7. First learn proper way of doing exercise and then slowly you can add weights
8. DON’T GIVE UP ! RESULT WOULD COME SLOWLY BUT WOULD COME DEFINITELY.
9. Intensity of exercise can be measured by various means:
• Talk test
• 2. Heart rate test
• 3. Borg rating of perceived exertion (RPE) scale
• 4. MET Test.
Heart rate test is easy to use and is calculated form MHR
.MHR (maximum heart rate is 220-age in years and targeted heart rate for moderate exercise should be 60 -80 % of your MHR and for severe intensity of exercise it can be 85-90% of MHR
10.When ever you start exercising first thing is to do warm up and this can be done either by cycling or treadmill walking or just by stretching the group of muscles you are going to exercise.
11.Take lots of water inbetween,
12.learn proper technique of doing these exercises and exercise whole body , but in one day you can do one or two group of exercises.
In this session we would tell about leg execises which can be done at home.

Warm up
If you are doing with tread mill see to it that the surface is not inclined.Warm up can be by simple walking even.or by sationary cycling for 5- 10min.
If you have to lose weight then these execises can be for longer period like 15-20 min.but for toning up and strength building warm up 5-10 min. is ok.
Walking as an exercise



Walking to be effective has to be at a brisk pace. Slow walking does not give any benefits of weight losing or even for cardioprotection.you should do at a pace that you are barely able to talk.
Foot wear should be proper and ideally it should not be on hard surface.




Stretching is a vital component of any exercise program. A brief stretch after any workout is a nice way to relax-and it helps prevent injury and maintain flexibility. Furthermore,stretching helps reduce back pain from osteoporosis, as well as other aches and pains.
Leg exercises
Leg exercises should be done to strengthen your all leg muscles and give them full range of motion and some of these exercises are following which can be done at home.



HAMSTRING STRETCH

Sitting on the ground, with one leg straight and the other one comfortably bent in front of your body, bend at the waist and lean forward, keeping your back as straight as possible and don’t arch it. Reach with your arms towards the foot until a stretch is felt under your thigh. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh area, without aggravating your condition.




Gluteus Stretch
Lying down on your back, bend your right knee, and place your left leg over the right leg, resting the outside of the left ankle slightly above the right knee. Place your right hand around the outside of your right thigh and place the left hand around the inside of your right thigh. Lock the two hands together. Now pull forward towards your chest to achieve a stretch in the left gluteus portion of your buttocks. Do the exact opposite to achieve a stretch of the right gluteus portion of the buttocks. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh and buttocks area, without aggravating your condition.



Calf Stretch
Start with stretching the right Gastrocnemius portion of the right calf area. While standing, place your right leg in front of you and your left foot directly behind you. Place the toes of your right forefoot up against a door or other flat wall surface, keeping your heel down to the floor. Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. "It is important to keep your back foot straight and angled 90 degrees from the wall," . Hold each stretch for a minimum of 30 seconds. Any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the calf area of the leg, without aggravating your condition.

Quadriceps Stretch
Start with stretching the left Quadriceps muscle. While standing hold a solid surface for support and bend back your left leg. Grab your left ankle and pull that foot to your left buttocks while simultaneously pulling your left thigh backwards while keeping your back straight. Pulling your thigh backwards is a very important part of this stretch, as it will place the stretch in the mid-thigh instead of overloading the pressure on the knee. Do the exact opposite to achieve a stretch of the right Psoas portion of your front upper thigh area. Hold each stretch for a minimum of 30 seconds. Any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the Quadriceps muscle area of the upper thigh, without aggravating your condition.






Inner side of thigh muscles stretch or adductor stretch

Our muscles do not work alone when we perform certain exercises. Our adductor muscles are working simultaneously with others while doing squats, leg presses, or lunges. Make sure that your adductor muscles are in their good condition everytime you perform stretching activities.
To stretch the groin simply place the feet together pull in toward yourself grab onto your ankles and apply force with your elbows down on your legs. If your doing this stretch correctly you'll feel a pulling on your upper inner thigh.






Front Lunge
The lunge is a dynamic exercise that targets the muscles of the thighs, back, and buttocks,
strengthening the bones in the hip and spine. The wide leg squat addresses the same muscles,
but the lunge includes balance and coordination as well.
Starting position: Stand next to table or counter with your feet hip-width apart, knees
slightly bent. Lightly hold on to the counter with one hand.
1-2-3-Forward: Take a large step forward with your right leg. Land on the heel of your right foot, and then roll your foot forward until it is fl at on the fl oor. Keeping your body erect, bent both knees so that your hips drop straight down. Your front thigh should be almost parallel to the floor, and the knee of your back leg should approach the floor. The knee of your forward leg should be over your ankle, not past your toes. The heel of your back leg will come off the floor. Your weight will be equally distributed between your front foot and the ball of your back
foot.
This exercise can be done with holding free weights in your hands, and as your strength goes on increasing you can increase weights or you can do with weights attached to a barbell and barbell is held at the upper part of your back.



Pause for a Breath
Return: Push back forcefully with the front leg to return to the starting position.
Pause for a breath, and then repeat the move.
Reps and Sets: Alternate legs as you step forward until you have done 8 reps with each leg – this
is 1 set. Rest for a minute or two and do a second set.
This exercise can be done without weights or slowly you can add weights.

Wide Leg Squat
It strengthens the muscles of your front, back, and inner thigh as well as your buttocks and the hip-bones, i.e.hamstrings, quadriceps and gluteus muscles.
Stand about 6 inches in front of the chair with your feet a little wider than shoulder-width apart. Take a deep breath and flex your knees and then aim your buttocks back and slowly lower yourself into the chair. Your knees should remain above your ankles;your knees should never go beyond your toes.
Pause, and slowly stand. Then repeat the move 8–10 times and three sets of same repetitions.

FREEDOM FROM
GOD

DR.
SHRINIWAS
KASHALIKAR

God and His worship have been a part of human civilization for millennia. In fact many philosophers and seers consider God to be unanimous with truth, rather, absolute truth.

However for an ordinary person like me faith in God appeared to be paranoid! I never could really understand or appreciate why an individual should suffer the burden of this belief or faith in some other entity alien from himself or herself.

In addition, God and everything associated with God insisted on surrender; unquestioning and unconditioned surrender!

The freedom of an individual and his or her behavior, emotions, thoughts and reasoning were brutally challenged in these “God” phenomena and stories and doctrines associated with them.

I observed that suppression of such reasoning lead to thriving of coercion, oppression and exploitation.

My urge for freedom, rational thinking and my conscience thus felt suffocated in everything associated with God.

But it was not easy to overthrow the overwhelming influence of religious and pious activities and their deep impressions from the early childhood. This was also because, everything sublime, selfless, subtle, serene and supreme also; was associated with God and related phenomena.

In the course of time, I came across the theory and practice of NAMASMARAN and realized that there is no necessity to believe or disbelieve God. What is important is practicing NAMSMARAN like we practice bath or brushing. The objective change common to individual and the universe become self evident. The imagery; both atheist and theist begin to disappear.
The prejudice about theist or prejudice about atheist disappears. In fact all prejudices disappear!

You may not believe in anything I have shared here. It is up to you to verify if the chasm between ideals and practices of human beings can be narrowed through NAMASMARAN.

DR. SHRINIWAS KASHALIKAR

Importance
Of
Managing Stress

Dr.
Shriniwas Kashalikar


The only way of effective stress management is to understand the nature, causes, dimensions, mechanisms, effects and principles of management of stress. Basically this involves improvement in cognition, affect and conation. In other words, this involves improvement in our views, our feelings and our actions. In my book, “STRESS, UNDERSTANDING AND MANAGEMENT, A WAY TO TOTAL WELL BEING”, I have discussed these things.

But having studied the basics required in stress management one looks forward for greater efficiency.

For more effective management of stress, management of conceptual stress is essential and for that, further improvement in views, feelings and actions is essential. For this, it is imperative to study issues, which affect private as well as public life and especially those issues, which are pertinent to our fields.

Please remember, without evolving views, feelings and actions with respect to issues in individual as well as social life, pertinent to your field, stress in general and conceptual stress in particular can not be managed effectively.

Unfortunately many of us try frantically to manage stress [and conceptual stress], without this understanding and as a result, create and perpetuate misery for themselves and the society. All short cuts marketed under the disguise of stress management can at times be temporarily useful but ultimately prove useless and even counterproductive in personal and social life.

Now let us see why effective stress [and conceptual stress] management is essential.

Every one of us has stress. Thus a student may have stress of examination or competition and a doctor may have a stress of treating a difficult disease. A farmer may have stress of drought and a mill worker may have stress of lay off. A Prime Minister of a country may have stress of a crucial decision making such as nuclear testing, dealing with religious sentiments or flak from media etc.

It has to be appreciated that just as the causes of the stress vary, the implications of the stress also vary.

Thus the adverse effects of the ineffective management of stress in individual life as well social life vary. Thus the student may avoid appearing for examination, the doctor may shirk from his duty, the farmer may commit suicide and the mill worker rendered jobless may be forced into illegal underworld activities. The wrong decision of a Prime Minister may influence not only his life but also that of the generations after generations of one or more countries, in adverse ways.

This clearly illustrates that the adverse effects of stress are not restricted to one’s own body and one’s own family. The ineffective management of stress by political leaders, industrial leaders, union leaders, media leaders, religious leaders and in general people involved in decision making can adversely affect various walks of life and even the future generations directly or indirectly.

This is comparable to most dangerous and rapidly spreading pandemic infectious disease. The patient suffering from such infectious disease, if does not undergo proper treatment, then he/she would harm himself/herself as well as the others.

Effective management of stress [and conceptual stress] therefore, is vitally important for one’s own well being and that of the society as well!

Dr. Shriniwas Kashalikar

Meaning
of
Conceptual Stress

Dr.
Shriniwas
Kashalikar

Conceptual stress is not a separate entity. It is a part of over all process of stress. We can also call it intellectual chaos or stress, born out of various other causes, which may be physical, instinctual, emotional etc.

In modern life where the pace of change of life has become very fast, we are unable to understand the rapidly emerging new issues in life. Our conceptual framework gets shattered and we become helpless and miserable. This state of helplessness and misery and consequent deleterious effects on individual and social life, constitute conceptual stress and it has acquired menacing dimensions!

Morality, ethics, customs, traditions, conventions etc. i.e. guidelines of past in every sphere of life are being proved to a large extent; inadequate and also irrelevant.

To give a simple example, cancer phobia [excessive and unfounded fear of cancer] is nothing but a case of conceptual stress. Cancer phobia many times results from inappropriate views, feelings and actions [conceptual deficiency] about the phenomenon of cancer, its nature, its symptoms such as pain and its outcome.

What are the symptoms of cancer phobia?

A patient of cancer phobia may suspect that he/she has cancer, whenever he/she gets pain. If he/she gets repeated pain, in a particular organ then he/she starts suspecting cancer of that particular part! This leads to morbid fear, anxiety, worry, and sense of helplessness.

Conceptual stress involves defective or deficient perception, deficient ideas, inaccurate thoughts, disproportionate emotions, unreasonable instincts and unnatural physical needs, which are associated with abnormal electrophysiological interactions between various neurons in the brain. The secretion of different neurotransmitters, secretion of hormones and metabolic activities are abnormal and involve deleterious effects on personal and social health.

Conceptual stress is minimal or absent if you are totally ignorant and adjusted to a self centered, petty, indifferent, reflexive, passive, and stereotyped life style like a lower animal.

Conceptual stress is maximum; when your perspective assumes global dimension, your feelings reach out to the miseries of the millions and your thinking reaches out to the mysteries of millennia! Your conceptual stress magnifies when your heart starts bleeding for suffering in even the remotest part of the world and even to the suffering of animals!

Your conceptual stress worsens when you actually start searching for solutions as you come across conflicting opinions.

This stress gets further multiplied when you start coming close to the solutions and begin to encounter difficulty in expressing them.

This becomes more disturbing when you see every one turning away from you and your solutions being proved ineffective, though not inaccurate! Since you are not proved wrong, you do not find valid reason also; to abandon your views and mission! You land in an agonizing question, “Why you are ineffective if you are accurate?”

At this point the very foundation of your existence begins to shake and your existence almost gets uprooted!

Then gradually if and when you begin to see increasing matching, agreement, or harmony between your life and the universe [which in most cases would constitute changes in the direction of global welfare] your conceptual stress begins to get relieved simultaneously as that of the others!

It is true that we manage to ignore some questions, and rightly so e.g. mathematical problems need not as a routine, bother a biologist. Similarly, problems in one’s educational career are best dealt with in the text-books and guides of those subjects and or solved by the expert teachers in that particular field!

But there are issues which are a] unavoidable, b] are faced by most of us, c] affect our personal and family lives immensely and d] affect the well being of the society immensely.

These issues produce CONCEPTUAL OR INTELLECTUAL STRESS in almost every one!

One of the most practical and super-solutions provided by the seers and sages; is NAMASMARAN i.e. remembering your true self. One can give it a trial if one wishes and get the empowerment to get intellectual clarity and clues to act appropriately and satisfactorily and overcome conceptual stress.

SHRINIWAS KASHALIKAR

The basic concept, dream, pursuit and action towards welfare of all living beings are common.

But these are not explicitly understood, experienced and realized and hence they get manifested into subjective, superficial and petty perspectives, thinking and practical actions at different levels.

This disruption of an individual and the mankind can be overcome if every one including theists i.e. believers of God and atheists i.e. non believers of God grow from within to accommodate and understand the core of one another.

But this is not easy. This inner growth is not within one’s control or volition.

However it is possible through the practice of NAMASMARAN. This can ensure THE TRUE YOGA i.e. manifestation of inner enlightenment and God into every field of life and blossoming of all spiritually and materially i.e. from within as well as outside, i.e. inner as well as outer richness, i.e. profundity and prosperity!

You may try and verify this without blind belief!

BUT
WHAT IS
NAMASMARAN?

Namasmaran means; remembering the name
of God, Guru, great souls; such as prophets and holy objects such as planets and stars. It may be remembered silently, loudly, along with music, dance, along with breathing, in group or alone, either with counting by rosary (called SMARANI or JAPAMALA) or without counting. The traditions vary from region to region and from religion to religion.

However the universal principle underlying
NAMASMARAN is to reorient your
physiological being with your true self. In
fact while reorienting with true self you aim
to establish and strengthen the bond or
connection; between; your physiological
being; with your true self. You aim at
reunification with yourself!

Since remembering your true self is the
pinnacle of or culmination of individual
consciousness, and individual consciousness
is the culmination of every activity in life,
remembering any name of God or Guru (any
symbol of your true self) is equivalent to
opening the final common pathway for the
individual consciousness associated with
every possible activity to get funneled into or
unified with objective or cosmic
consciousness.

Thus NAMASMARAN is in fact the
YOGA of YOGA in the sense that it is the
culmination of consciousness associated with
every possible procedure and technique in
the yoga that you are familiar with. It is the
YOGA of YOGA because it is the
culmination of consciousness associated with
all the activities in the universe, which it
encompasses as well! It is YOGA of YOGA
because everybody in the world irrespective
of his/her tradition and the beliefs; would
eventually, ultimately and naturally reach it
it; in the process of liberation. Even so called
non believers also would not “miss” the
“benefit of remembering the true self
through one symbol or another”!


Just as NAMASMARAN is YOGA of YOGA
it is meditation of meditation also! It is the
natural and ultimate climax of every form of
meditation.

These facts however have to be realized with
persistent practice of NAMSMARAN and
not blindly believed or blindly disbelieved
with casual approach!

In short NAMSMARAN is super-bounty of
cosmic consciousness for every individual to
realize it (cosmic consciousness)! This is truly
a super-bounty because a person who
experiences it, rises above mercenary,
commercial and even professional and
charity planes and manifest super-
transactions in his or her life!

These are just few observations to give rough
idea about what is NAMASMARAN.
NAMASMARAN is an ocean of bliss. Its true
meaning is beyond description in words and
has to b experienced, most preferably, by
billions!

References:
Namasmaran: Dr. Shriniwas Kashalikar
Sahasranetra: Dr. Shriniwas Kashalikar
Holistic Medicine: Dr. Shriniwas Kashalikar
Stress: Understanding and Management: Dr.
Shriniwas Kashalikar
Conceptual Stress: Dr. Shriniwas Kashalikar

All available
for free download on
www.superliving.net
and
www.scribd.com

DR. SHRINIWAS KASHALIKAR