last posts

Tips About Sport And Guidelines On Effective Workouts

Tips About Sport And Guidelines On Effective Workouts

   They say "your body is your own gym", and I add "your mind is your own coach, and your food (or nutrition) is your own doctor"! In addition, the saying goes "A healthy mind in a healthy body"! And the saying goes, as well: "Health is a crown on the heads of the strong person that only the weak can see"! What are the deep health, safety, and strength dimensions and objectives behind this great wisdom? 
   I, personally, consider this equation to be a part of the easy unreachable! So, how to achieve a goal like that? In fact, although we think it obvious, and although we cite it all the time, I think it's the most difficult puzzle of all! In fact, there are many types of sports, but what about sports categories?
A - Body sports are running, calisthenics, jumping, swimming, mountain climbing, horse riding, martial arts, and others!
B - The sport of the soul (and the body, soul, and mind as well) is fasting!
C - Self-sport is laughter and effective dialogue!
D - Mind sport is reading and seeking knowledge!
   Almost all segments of society talk about the value of sports, or physical education, in providing health and safety; and most specialists recommend exercising. The teacher advises the students to practice sports for these purposes:
1 - Sport strengthens muscles and develops the body, mind, and soul.
2 - Sport helps refresh thought and raise the IQ index, and thus contributes to improving academic achievement, in general!
3 - Exercise increases short-term memory as well as long-term memory!
4 - Exercising stimulates brain cells and increases the speed of memorization and the speed of remembering, etc!
Also, coaches, doctors, and health experts advise patients to exercise regularly
5 - Exercise stimulates blood circulation and revitalizes the cells, thus creating more possibilities for healing!
6 - Regular workout protects the human being from organic diseases as well as from nervous disorders and psychological troubles..!
7 - Sport stimulates the mind, soul, and spirit to optimism, hope, giving, effectiveness, and productivity!
8 - Sport protects the athlete from practicing bad habits. It's also considered one of the most important ways to get rid of bad habits.
8 - a. Exercise helps to quit smoking, radically!
8 - b. Exercise helps to get rid of the addiction to sitting in the cafe for a long time!
8 - c. Sport contributes to filling the void and thus limits the recovery of one of the most dangerous moral poisons, backbiting, and gossip!

Tips About Sport And Guidelines On Effective Workouts
Tips About Sport And Guidelines On Effective Workouts

Guidance on sports plus Sports Cultural Heritage Calendar

   In the English language, The word "Bodybuilding" is the right name for the sport of carrying weights or exercising with dumbbells or with weights in pursuit of muscular muscles. In the French language we say "Musculation", and in the Arabic language, we say "Bina' Al'ajsām"!

   However, when the social media and networking sites talk, in the Arabic language, about this sport, they sometimes use the right word "Bodybuilding", and at other times they use the Arabic word "Kamal Al'ajsām" or the French word "Culturisme" meaning "Body Perfectioning"!

But this intellectual fallacy is like "poison in honey", why? Whoever invented this myth aims to manipulate people's minds, and thus direct them, upon bad intent and opportunistic goals, to this kind of sports, how?

   When the recipient hears the word "Body Perfectioning" he/she thinks that his/her body is deficient and he/she has to undergo extensive training in weight lifting to meet the goal that has been, cunningly, planted inside his/her subconscious mind, i.e, “Achieving perfection”!

   Because of this misleading word, teenagers and young adults, and even adults, undergo strenuous training. They exercise with very heavy iron tools in the pursuit of Body Perfection! In order to achieve a goal, as confusing like that, many of them resort to taking unnatural substances or nutritional supplements to double the body's energy and increase endurance! For this reason, we note that many young people are exposed to serious injuries and serious health disorders that often result in permanent disabilities

   Besides, they mostly suffer from digestive system disorders (fragility of the teeth, gastritis, irritable bowel syndrome or nervous colitis, etc), respiratory system disorders, lymphatic system disorders, and other hard disorders in all human body systems due to these harmful substances!

   However, the correct nickname for this sport is "Bodybuilding", in the English language; "Musculation" in the French language, and "Bina' Al'ajsām" in the Arabic language!

Mistakes that bodybuilders make

   A lot of them focus on inflating some particular muscles to attract the attention of the vacationers on the beach! I think it's a temporary and ephemeral goal and does not reveal any added value to the track of that athlete!

   Avoid pressing yourself to achieve your dream as soon as possible and then get tired, and withdraw in the first few days. Exercise that exceeds the body's energy causes boredom and fatigue. Thus, the subconscious mind addresses the conscious mind, and you begin to think “I am tired today and will not go to the gym”, “Today I don't have enough time for training”, “Today I am not in the mood”, “It's cold and I'll catch a cold"..! 

   These are just illusions that flow out as a result of body stress. This happens in the case you're engaged in a gym, but if you exercise, from time to time, whether outdoors or at home, abstaining from exercise lasts much longer. For sure, pressing your body by strenuous exercise or extreme sport will lead you to interruption, that may be expanded for weeks, and sometimes for several months.
In order to succeed in regular exercise, we should:

A - Avoid all distracting thoughts.

B - Think about the great benefits of sport (exercise/training / regular physical activity).

C - Mental preparation: hours before gym time, think about the sports movements or imagine the exercises that you will apply in order to be stored in the subconscious mind, thus you avoid forgetting any movement during training!
Example: How do you feel when you take a healthy homemade meal with you to the workplace, for lunch?

D - In the case of exercising at home (home workout), it's very important to have some simple sports equipment as it will cheer you up and inspire you to train.

E - Don't make getting "big muscles" your single biggest goal. Rather, set yourself a great goal and work hard to:

E - 1 - Raise the level of physical fitness by working on the development of flexibility of muscles, joints, and tendons!

E - 2 - Improve blood circulation and upgrade the breath, i.e. the power of endurance, whether when doing sports effort or doing tiring work or just climbing the stairs to the fourth floor, for example!

E - 3 - Achieve agility and good shape, or ideal body, or ideal size. On the one hand, try to maintain a harmonious and attractive external appearance, in contrast to the appearance of such a shameful big abdomen! However, agility helps you maintain your body safe from diseases and imbalances, especially obesity and the accompanying diseases of the heart and arteries, blood pressure, diabetes, kidney failure, and others!

E. 4 - Raise the level of vitality, especially when reacting quickly, for example, after stumbling and falling down on the ground. As you know, there's a big difference between an athlete's fall and the fall of a simple person!

F. Good brevity makes sense, and also brief and comprehensive exercises for all the muscles of the human body are the best exercises!
If you exercise bodybuilding, avoid the mistake of focusing on exercises for one muscle only, for example, chest muscles, biceps, forearm muscles, and others, because this results in an imbalance in the growth of other muscles.

   On the other hand, try to exercise all the muscles so that there is harmony between muscles. In the bodybuilding competition, they choose the world champion upon one of the most important criteria "physiological harmony"! That's, the athlete must have consistent muscles first, then the size of the muscles comes in second place.

G. The integrity of the internal organs of the human body is the health indicator or the standard of health that shows physical strength, civilized awareness, and upscale thought!

H. It's healthy to drink enough water, at separate times, before starting your workout/training!

I. Exercise seriously and be disciplined by using a written timeline, that you set yourself, whether in a paper note, on a smartphone, or on an electronic tablet, in order to stick to dates and make sure to exercise regularly!

J. Try (male or female) to transcend the trivial conventions spread through the videos, the most famous of which talk about the ways to inflate the butt, etc! That's not a sports culture but just a plan meant to get the attention of weak minds. First of all, we don't say the butt but we say the buttocks!

Important things that motivate a person to exercise

1 - Participation in sports clubs or in sports halls: The participant is encouraged to exercise with enthusiasm by the influence of team spirit, thus stimulating the value of spontaneous and legal competition. In addition, being involved in the club, the athlete gets the feeling of the need to adhere to the training times. The more he/she advances in the sporting level and meets sporting achievements, whether locally, nationally, or internationally, or wins one of the national titles or international titles, the more he or becomes attached to sports the more he/she becomes disciplined with training and meetings..!

   And if you can’t exercise in a gym for some reason; Lack of time, the gym is far from the place of residence; Also, if you cannot exercise outdoors because there's no outdoor space or public gardens, you can exercise at home.

2 - In the case of exercising at home, it's very important, for the athlete, to have some simple, inexpensive sports equipment, which can be made with household tools, such as a Yoga Mat, Jump Rope, Sports Stick, Weights (Dumbbells), Resistance Bands, Stationary Bike (Exercise Bike) and other tools that help provide the fun of exercise.

   What's the role of home gym equipment? It's a very important incentive that encourages the practice of sports at home (Home workout), as it plays the role of facilitating sports movements. It's like a beautiful plate that makes you love the food it contains. Home Workout equipment creates happiness, vitality, and a sense of satisfaction about the results of indoor exercise. On the contrary, the lack of sports equipment at home makes you feel that training at home is difficult, stressful and unproductive, and sometimes you may see that it's just a waste of time!

   In order to be saturated with a love of sports, adherence to the time of exercise, and continue to exercise, it's important to strive for excellence in training. Try to create new sports movements, try to combine unique movements, and try to use sports tools in a distinct and different way than usual. Thus, your love for sports will increase and you'll not be able to give it up. The evidence is that the Martial arts are constantly evolving, from Karate to Kung fu and then to Nanbudo, and from Judo to Aikido, and from Taekwondo and Boxing to Full contact and Kickboxing, and so on!

What is the right time to exercise?

1 - Some people say that the best time to exercise is in the early morning on the basis of the clarity of the air, from the break of dawn to the beginning of the sunrise, implanting life in the globe. The human body has gone through a period of rest during sleep, thus regaining its vitality and becoming more amenable to exercise.

2 - Other people say that the best time for training is noon, or midday when the sun is perpendicular to the earth. In this period of time, the sun is at its highest temperature, so it cleans the air from pollution as a kind of effective sterilization!

3 - And others say that the best time to exercise is the evening so that the human body is qualified to exercise thanks to the daily activities that it performs; Job, agriculture, trade, etc!

   In my own opinion, these ratings were made by people according to their personal experiences, and they are not considered global standards or international standards approved for decisiveness, assertiveness, and decision-making

   You, too, have the right to decide on matters relating to your body, because every human being has his own entity, including body, soul, spirit, and mind. Everyone has his/her own fingerprint, that's why we can't apply things that fit one person, to another.

   Therefore, try to do these experiments, yourself, in order to extract the conditions that suit you, in particular. Try to exercise early in the morning, then exercise in the noon (midday), and then in exercise in the evening, and select the proper time to exercise that suits you. But even so, these experiences remain a relative matter, why?

   Firstly, because every human being is an independent entity with different characteristics from other people.

   Secondly, the person, as an independent entity, does not live every day in the same way and in the same mood. Every day of every person is different from all days of other people. Indeed, every moment in every human life is different from all other people's moments. Every person experiences dozens of time stages during one day; an hour of joy, an hour of sadness, an hour of anxiety, an hour of confusion, an hour of enthusiasm, an hour of disappointment, an hour of euphoria, an hour of optimism, and so on.

   The next day cannot be a copy of the previous day, every day is a new day, let's say a new life. That's why there's no ready-made pattern or fixed methodology that can be established as a basis for making decisions and determining the appropriate time for sports for all people. Each person is free to choose the time that suits him/her for exercising, as well as the length of time and sports movements, etc.

Is there a relationship between nutrition, sports, and health?

   Of course, there's a reciprocal relationship between nutrition, sports, and health, and the imbalance of one of these elements affects, negatively, the rest, but how?
I could call it the triangle of a healthy body, meaning a healthy body, a healthy mind, and a healthy soul.

a - Unhealthy food leads to health disorders (physiological disorders and mental disorders), and also leads to a reluctance to exercise, why? Because the human body needs energy that can be derived from sugars, fats, carbohydrates, minerals, and water. Eating unnatural food cannot provide these nutritional needs for humans. In this case, the human body suffers from malnutrition, which causes poor appetite, osteoporosis, stress, anemia, shortness of breath, kidney failure, diabetes, cardiovascular diseases, hepatitis, skin diseases, hair loss, and weakness of the senses..! So, how can the owner of this exhausted body think of sports, or exercise, or be disciplined with sports sessions!?

b - Absence of sports, abandonment of sports, or reluctance to exercise causes an imbalance to taste, the fact that pushes the human body to prefer unhealthy food. The neglect of sports causes severe health problems, how is that?

   The secret lies in the fact that sport motivates the appetite, and in most cases, the athlete is intrinsically directed to natural food. Someone might say that most athletes eat unnatural foods and are healthy, and have a strong physique. I tell them that doing sports is one thing and sports awareness or sports thought is another thing. It's impossible for unhealthy food to provide health or physical strength.

   Do not be deceived by the outward appearance, and make sure that "All that glitters isn't gold"! Because the toxins of unhealthy food are deposited at the level of the liver, pancreas, kidneys, and other organs. And when these toxic microbes accumulate, the human body reveals the identity of the beast lying within it, such as; Cancer, sexual weakness, frigidity, early puberty, infertility, hemiplegia, asthma, mental retardation in children, obesity, kidney failure, sensory impairment, gastritis, and other serious diseases. 

   The body may also disclose it in the form of nervous disorders or psychological suffering that destroys cells and vital substances (hormones, enzymes..) whose absence leads to the extent of difficult physiological and mental disabilities!

c - Deterioration of health or health loss leads to a reluctance to exercise, and also leads to an aversion to healthy foods and a tendency towards unnatural eating, how is that?

   When a person neglects himself and does not pay attention to the proverb: “Health is a crown over the heads of the strong, only the weak see it”, he causes himself suffering. What we neglect becomes subject to loss. Whoever is ill, how can he/she have the freedom to choose healthy food, and how can he/she exercise while feeling as if he/she is walking toward the abyss! He knows that sport is prevention and a cure, but he/she exhausts the body, mind, and soul by the effect of diseases, the plurality of treatment methods, and the scarcity of healing opportunities! For him/her, sports are a kind of luxury, and a dream that's hard to achieve! The owner of a sick body has feelings of doubt, fear, and apprehension about the deterioration of his/her health condition! It's natural that this suffering will cause him/her some psychological disturbances that may reach the extent of the so-called delusion disease. This situation may lead to depression, despair, and loss of hope for healthy recovery!

Positive actions and measures before the sports exercises

a. Mental Preparation: Imagination is a great power that helps achieve miracles! Psychologists and self-development pioneers focus more on the effect of imagination and mental programming, and for this reason, we have to invest these two energies well in order to get benefits, but how is that? If this energy is well invested, we will succeed in achieving the goals, whatever their level is. If you want to get satisfaction and enjoyment from your workout, try to imagine the sports movements that you like, several hours before the time of training!

   It's more important to imagine the positive results of the training because it's a strong impulse towards diligence and discipline. But the use of imagination skills should be avoided during work time! You can activate the imagination during the time of rest so that the focus is on the exercise movements you'll do! When you think about something, many times, you focus on it more and more, and so on until it becomes ingrained in your memory.

   I'm sure you've already felt satisfied with a lot of sports sessions, why? Because you've succeeded in applying most of the sports movements that you determined before you started the sports training, you may see it as a normal matter. The secret reason is that you spontaneously used your imagination and the result was positive. Imagination is one of the greatest blessings that Allah, the Almighty, has bestowed upon us. To keep this blessing on, we must promote imagination so that it becomes an effective means of achieving goals. We should get the imagination skill out of the womb of wishful thinking and rosy dreams that confine the mind to the circle of illusions!

Example: Try to remember the feeling you get when you take a healthy homemade meal with you to the workplace to eat it as lunch! On one hand, you feel full because you're reassured about your food, and you're not preoccupied with what you will eat and where you will have lunch, and on the other hand, you do not suffer from obsessions resulting from eating street cooking!

   The same thing happens with imagination! when you imagine the sports movements before the beginning of the exercise, or anything else as if you prepared the lunch meal at home and took it with you to the workplace to be eaten as lunch.

b - Drink enough water at separate times, several hours before the start of exercise. For example, you've got a sports session in the evening, so you drink enough water (after every two hours) during the whole day. And when exercising, your body will secrete sweat (sweating) through that water tank that you filled with water, during the whole day.

   One of the most important benefits of drinking water on a regular basis is: Keeping the water tank somewhat filled to ensure the body’s vitality due to the reanimation of cells, blood circulation, etc!

c - Eating natural food; vegetables, soft fruits, dry fruits, herbs, fish, wild poultry, camel meat, goat meat, lamb, legumes, natural bread (prepared by natural wheat + bran + natural yeast + natural herbs).. provide the body with the energy and calories; Sugars, carbohydrates, fats, proteins, vitamins, water, iron, zinc, magnesium, calcium, iodine, essential fatty acids..!

Positive actions and measures during the sports session

a. At the beginning of the exercise session, it's important to allocate time for the running sport, when exercising in the open air; forest, seashore, public park, etc. If you're engaged in a gym or club where there's not enough space to run, so the alternative is doing warm-ups with a jump rope, stationary bike (exercise bike), and sports stick, for at least 10 minutes. Then you can do any exercise as far as your body becomes ready. Here, your body will respond to any sporting movement because it has been properly prepared.

b - Avoid drinking water, and any type of fluid, during the training session. It's recommended to drink water during the whole day in order to fill the water tank of the human body. Water is stored at the level of the brain, heart, plasma, cells, muscles, kidneys, and bones in varied proportions. At the moment of exercise, the body secretes sweat through this water tank.

b - 1. During sports training, the heart rate increases, a fact that also increases the speed or the frequency of blood circulation in the veins. So, when you drink water, juice, or any liquid, it abnormally increases the speed of blood circulation. The fact that causes several imbalances in the functions of the organs; Stomach, heart, lungs, liver, spleen, pancreas, and others, leading to temporary fainting and sometimes to a heart attack or heart stroke, etc!

b - 2. Drinking water during exercise leads to a disorder of the lymphatic system, so the human body begins to abnormally secrete saliva. That's why we see some athletes spit up excessively and unnaturally. This phenomenon occurs frequently during the soccer match because many players drink water in the midst of the match.

   And if you want to be sure of this phenomenon, try watching the football match that took place in the month of Ramadan, when all or most of the players were fasting. You'll notice that players rarely spit upon the ground, and moreover, they do not develop any health troubles. This means that resorting to drinking water during training is the result of prior mental programming due to the illusion of fear of being dehydrated, fainting, etc!

b - 3. Drinking water and fluids during training lead to imbalances in the muscles of the hands, legs, neck, back, abdominal, head, etc. Of course, the nerves, skin, and all components of the human body will be negatively affected. That's why the athletes, who commit this mistake, often suffer from several injuries, for which they don't know either the causes or the right treatment. They may be exposed to various types of health ailments; Ankle sprain, shoulder dislocation, muscle spasm, muscle tear, blood pressure, suffocation, etc!

   Therefore, they often fail to heal muscle ruptures despite the sessions of medical dressage and acupuncture, why? Because the real causes were not well diagnosed. But treatment with bee stings will be more effective in many cases!

c - The rest period between each exercise and another, in Bodybuilding, Calisthenics..should be 30 seconds or less, so as to maintain the body temperature and muscle vitality. Don't focus on getting big muscles in a short time but train regularly and seriously, and everything will come in time!

Positive actions and measures after the sports session

a - During the shower, after completing the exercises, it's healthy to avoid using any detergent, regardless of its price or smell! Use only warm water, because the pores of the body skin are open, thus they absorb chemicals! So, the athlete is exposed to injury and to various health disorders without knowing neither the causes of the illness nor the method of treatment; Hair loss, skin diseases, osteoporosis, dental fragility, loss of sense of smell, poor sense of sight, poor sense of hearing, cracked nails, menstrual disorder, poor sperm, sexual weakness, frigidity, sterility, congenital malformations of the fetus, Anemia, respiratory system disorders, reproductive system disorders, digestive system disorders, lymphatic system disorders, and so on!

b - Avoid drinking fruit juice, rather try to eat fruits directly, as they are, why? Because grinding fruits in an electric blender damage the wood fibers and other essential components of the fruit. The electric blender also fills the juice with a huge amount of electrical charges. This waste leads to serious health troubles, synchronized with serious side effects that are hard to treat!
Sport is a culture before it's a practice! So, let's strive to meet "A healthy mind in a healthy body"!

c. After completing the exercise, and after taking a bath with warm water only, it's very useful to lubricate the joints of the body with original olive oil, and why not the muscles of the entire body. It's also healthy to massage the joints of the hands, especially the group of the finger joint or the so-called knuckle, wrists (or wrists), ankles, knees, spine, elbows, shoulders, neck, and others, why?
Because olive oil contains great components that contribute to strengthening bones, joint flexibility, muscle flexibility, tendon flexibility, nerve flexibility, veins and arteries flexibility, skin flexibility, and others.
Olive oil improves blood circulation and thus improves the work of the heart, arteries, and blood vessels..! It also improves the functioning of the senses, in addition to other great benefits of olive oil.

To know more, in Arabic, please check this video.


Comments



Font Size
+
16
-
lines height
+
2
-
youtube