Website: www.talwalkars.net Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members. A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

1. Healthy Living and Simple Exercising!
All of us hear a lot about living a healthy lifestyle, but what does that mean?
The trick is making small changes...taking more steps, having an extra glass of water…..SIMPLE
EXERCISING … just a few ways to HEALTHY LIVING.
People are averse to the word ‘exercise’. They don’t realize that it’s not a competition. In fact, it
does a world of good to your body.
There are 3 forms of exercise that anybody needs to do to achieve all round fitness:
1. Aerobic activity
2. Resistance training
3. Stretching
The deal is Aerobic activity & stretching can be taken care of extremely easily, just about anywhere:
 Brisk walk or Jog on the street outside your house,
 Climb stairs of your apartment at work etc
 Do some chores working in the garden, sweeping the floor
 Fetch and deliver your own files in office
Stretching your whole body doesn’t require anything more than a carpet or an exercise mat, in fact
not even that at times.
The problem faced by people who cannot go to a gym for whatever reason is being able to do
resistance training.
The following is the full body resistance-training workout that can be executed at home easily.
SQUATS
It works the Quadriceps (Front of the thigh), Gluteus maximus (Your butt)
Execution :
a) Stand erect with feet slightly wider that shoulder width and toes pointed slightly outwards.
b) Keep both your hands straight forward raised to shoulder level & clench your fist
c) Maintaining a neutral spine, bend at the knee & hip simultaneously & sit down like you
would in a chair. Make sure that the hip travels back as you sit down.
d) Continue the downward movement till your butt drops slightly lower than the knee, but do
not sit down on your haunches. At this point the knee should be over your toes, but should
not cross over your toes.
e) As soon as you hit this mark, reverse & straighten your hip & knee at the same time till you
are standing erect in your starting position again.

2. STANDING LEG CURLS WITH ANKLE WEIGHTS
(I am sorry but you will have to buy at least this much.) To start out with, buy a pair of 1 kg & a pair
of 2 kg ankle weights to work on the muscles of the back of your thigh.
Execution:
a) Fasten the ankle weight on your ankle.
b) Find a table about hip high. Stand with your hip touching the table with a hip width stance.
c) Now bend over at your hips so that you are resting your forearms on the table.
d) Now bend one leg at the knee to lift your foot in an arc towards your butt. Try touching your
foot to your butt.
e) While doing this it is imperative that you do not allow the working leg knee to shift forward.
f) Return the foot to the floor till your toes touch the floor & reverse back up.
g) Finish off one leg & then start the next leg without a break in between.
CALF RAISES
This exercise will work the muscles of your calves
Execution:
a) Place 2 thick books like a telephone directory, one on top of the other or a platform of
similar height on the floor about a foot away from the wall.
b) Stand on this platform facing the wall with the balls of your feet on the platform & your
heels hanging in air. Place your palms on the wall for support.
c) Lower your heels slightly below the platform towards the floor & then raise your heels &
stand on your toes.
d) The movement should be solely at the ankle. The knees should be locked & should not be
allowed to bend through the movement.
REVERSE BODY ROWS
This works the muscles of your upper back. This exercise requires a careful set up. Place 2 similar
chairs about 3 feet apart facing each other. Place a stick or rod on the seat of the chairs.
Execution:
a) Lie down under the stick in such a way that the stick is right above the point on your torso
where the ribcage ends.
b) Grab the stick with a shoulder width under handgrip.
c) While maintaining your full body like a plank, pull on the stick with your arms & raise your
body to meet the stick. Your body should be pivoting on your heels. Your hips should rise up
along with your chest.
d) Lower your body towards the ground but reverse back up just before your back touches the
floor.

3. PUSH UPS
This exercise is primarily for the chest,
Execution:
a) Lie on your stomach on the floor with your palms flat on the floor, right underneath your
shoulders & your legs stuck together.
b) The toes of your shoes should be touching the floor.
c) From this position, extend your arms & lift your body away from the floor till your arms are
fully extended at the elbows.
d) The whole body should rise up like a plank. Do not allow your hips to sink. The hips should
rise up with your shoulders.
e) Then lower the body down till your chest touches the floor. In the bottom position the body
should be held in contraction, with only the chest & toes being in contact with the floor.
f) If you cannot lift your body up even once, then do the exercise from your knees onwards.
Women especially will find this exercise difficult & hence can do the modified push up from
the knees.
g) Allow the head to touch the floor before returning back up.
CRUNCHES
This exercise is for the frontal abdominal more popularly known as the 6-pack.
Execution:
a) Lie on your back on the floor.
b) Raise your thighs to form a right angle at your hip joint & bend your knees to form right
angles at your knee joint.
c) Cross one foot over the other.
d) Keep your palms stuck to the sides of your head (Temples)
e) Take a deep breath & curl up your torso like a carpet towards the knees.
f) Allow the head to touch the floor before returning back up.
Total of 20 repetitions at a go & repeat 3 times). Rest about a minute between sets.
Breathe out when you are moving upwards against gravity & Breathe in when you are moving in the
direction of gravity
This workout is designed assuming that you have no medical / health issues or problems.
One can alternate between resistance training and aerobic exercises everyday. A minimum of 40
minutes is what you require out of your busy 24-hour schedule.

4. Just adding a little movement to your life can:
 Reduce the risk of heart disease, stroke and diabetes
 Improve joint stability
 Help maintain flexibility as you age
 Maintain bone mass
 Prevent osteoporosis and fractures
 Reduce stress