15 Best Exercises To Lose Belly Fat By Muhammad Sahil Saifi

Warm Up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:

1. Lying Leg Raises

Youtube

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
  2. Raise both your legs to 90 degrees and slowly bring them back down.
  3. Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.

2. Leg In And Out

Youtube

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
  2. Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
  3. Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

3. Scissor Kicks

Youtube

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Place your palms under your hips.
  2. Lift your head, upper back, and legs off the floor. This is the starting position.
  3. Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
  4. Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise

What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

4. Crunches

Youtube

Target –Lower and upper abs.

How To Do
  1. Lie down on a mat, flex your knees, and place your feet on the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Initiate the movement by curling up and trying to reach your knees with your head.
  4. Go back to the starting position.
  5. Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.

What Not To Do – Do not tuck your chin in.

5. Bicycle Crunches

Youtube

Target –Upper abs, lower abs, obliques, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat, flex your knees, and lift your feet off the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
  4. Curl back down and bring your left leg back to the flexed position.
  5. Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.

What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in.

6. Half Seated Reverse Crunch

Youtube

Target – Lower abs, upper abs, and glutes.

How To Do
  1. Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
  2. Lift both your legs off the floor and bring your knees almost close to your nose.
  3. Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.

What Not To Do – Do not scrunch your shoulders or curve your lower back too much.

7. Sit-ups

Youtube

Target – Lower and upper abs.

How To Do
  1. Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
  2. Use your core strength to lift your body off the floor and come to a sitting position.
  3. Go back down to the starting position slowly. Do 2 sets of 12 reps.

What Not To Do – Do not get confused between sit-ups and crunches. You need to literally sit up and go back down to the starting position to do sit-ups. Do not bring your elbows close while sitting up.

8. Heel Touch

Youtube

Target – Obliques and upper abs.

How To Do
  1. Lie down on a mat. Kee your legs flexed, feet wider than shoulder-width apart, and flat. Keep your hands by your side, chin up, shoulders relaxed, and core engaged.
  2. Bend sideways and try to touch your right heel with your right hand.
  3. Bend toward the other side and try to touch your left heel with your left hand.
  4. Do 20 of these to finish one set. Do 3 sets of 20 reps. Take a 20-second break before moving on to the next exercise.

What Not To Do – Do not place your feet too close to your hips.

9. Jackknife Crunch

Youtube

Target –Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Extend your hands over your head. This is the starting position.
  2. Keeping your back and neck in the same line, lift your upper body. Simultaneously, lift both your feet off the floor.
  3. Try touching your knees with your hands.
  4. Get back to the starting position. Do 3 sets of 12 reps.

What Not To Do – Do not rest your head on the floor completely between repetitions.

10. Russian Twist

Youtube

Target – Obliques, upper abs, lower abs, and glutes.

How To Do
  1. Sit on the mat, lift both your legs, keep your knees flexed, and lean back a little. Join your palms to balance your body. This is the starting position.
  2. Twist your upper body to the left and then to the right.

What Not To Do – Do not hold your breath while doing this exercise.

11. Lying Alternate Toe Taps

Youtube

Target – Lower abs, upper abs, obliques, and glutes

How To Do
  1. Lie on the mat and lift both your legs. Extend your hand up, lift your head and upper back off the floor, and engage your core. This is the starting position.
  2. Curl up and try to touch your left foot with your right hand.
  3. Curl back down.
  4. Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.

What Not To Do – Don’t worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.

12. Crossbody Mountain Climbers

Youtube

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Get into a plank position. Make sure your elbows are directly below your shoulders. Keep your neck, back, and hips in a straight line. Do not pike up and curve down. This is the starting position.
  2. Lift your right foot off the floor, flex your knee and bring it close to the right side of your chest.
  3. Place the right foot back to its starting position. Now, lift your left foot off the floor, flex your knee and bring it close to the left side of your chest.
  4. Speed up and do it as if you are running! Do 2 sets of 25 reps. Take a 20-second break before doing the next exercise.

What Not To Do – Do not place your palms too far away from your body, and do not droop your neck or lower back.

13. Burpees

Youtube

Target – Full body workout that also targets your abs.

How To Do
  1. Stand straight with your feet shoulder-width apart.
  2. Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.
  3. Jump and push both your legs back and get into a plank or push-up position.
  4. Hop and get back to the “frog” position.
  5. Jump vertically and extend your hands above your head.
  6. Land softly on the floor.
  7. Get into the frog position again, then go back to the plank position. Do 3 sets of 8 reps. Take a 10-second break between the sets. Also, take a 20-second break before moving on to the next exercise.

What Not To Do – Do not set unachievable goals. Burpees are tough to do. The number of burpees you do does not matter. What matters is how many you do while maintaining correct posture.

14. Plank

Target – Upper abs, lower abs, shoulders, biceps, and glutes.

How To Do
  1. Kneel down on a mat.
  2. Place your elbows on the mat.
  3. Extend your right leg back, then your left leg.
  4. Keep your neck, back, and hips in the same line. Keep your core engaged.
  5. Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.

What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up.

15. Side Plank

Target – Abs, shoulders, biceps, and glutes.

How To Do
  1. Get into a side half-lying pose on your right. Place your left foot across the right foot and on the floor.
  2. Place your elbow right below your shoulder and your left hand on your waist.
  3. Lift your pelvis off the floor. Your back should be in line with your neck and head.
  4. To make this a little tough, open your left hand wide.
  5. Hold this pose for 30-60 seconds. Keep breathing.
  6. Lower your body. Take a 10-second break, change sides, and do the same on the other side. One set of this exercise is enough for beginners. You may increase the time and sets as you progress.

What Not To Do – Do not droop your pelvis.

आधुनिक समय में बढ़ते प्रदूषण और तनाव के कारण स्वस्थ रहना बहुत मुश्किल है – मुहम्मद साहिल सैफ़ी

आधुनिक समय में बढ़ते प्रदूषण और तनाव के कारण स्वस्थ रहना बहुत मुश्किल है लेकिन इसके बावजूद जीवन में दैनिक दिनचर्या और खान-पान को संतुलित करके आप काफी हद तक स्वस्थ रह सकते हैं। शरीर को स्वस्थ रखने के लिए डॉ. नन्दलाल जिज्ञासु के ये 20 उपाय करके आप स्वस्थ रह सकते हैं।

ये 20 उपाय

1. खड़े होकर पानी पीना और मूत्र त्याग करना दोनों हानिकारक हैं। इससे शरीर में जोड़ों के रोग उभरते हैं जो आगे चलकर आर्थराइटिस का रूप लेते हैं।

2. नहाने और सोने के पहले और भोजन के बाद मूत्र त्याग अवश्य करें। यह अनावश्यक गर्मी, कब्ज और पथरी से बचा सकता है।

3. फल, दूध से बनी मिठाई, तैलीय पदार्थ खाने के तुरंत बाद पानी नहीं पीना चाहिए।

4. भोजन के बाद स्नान करने से पाचन शक्ति मंद हो जाती है, इसी प्रकार भोजन के तुरंत बाद मैथुन, बहुत ज्यादा परिश्रम करना एवं सो जाना पाचनशक्ति को नष्ट करता है।

5. दूधयुक्त चाय और नमकीन आजकल बढ़ रहे चर्म रोगों और पेट के रोगों का सबसे बड़ा कारण है।

6. कसी हुई टाई बाँधने से आँखों की रोशनी पर प्रभावित होती है।

7. अत्यधिक फ्रीज किये हुए ठन्डे पदार्थों के सेवन से बड़ी आंत सिकुड़ जाती है।

8. नहाने की शुरुआत सिर से करें, बाल न धोने हो तो मुह पहले धोये। इसके आलावा पैरों पर पहले पानी डालने से गर्मी का प्रवाह ऊपर की ओर होता है और आँख मस्तिष्क आदि संवेदन शील अंगो को क्षति होती है।

9. कम से कम 7 घंटे की नींद अवश्य लें क्योंकि अधिक रात्रि तक जागने से प्रतिरोधक क्षमता कम होने लगती है।

10. सिगरेट,तम्बाकू आदि नशीले पदार्थों का सेवन करने से प्रत्येक बार मस्तिष्क की हजारों कोशिकाएं नष्ट हो जाती है इनका पुनर्निर्माण कभी नहीं होता।

11. मुंह की सफाई करते समय आखों को अवश्य धोना चाहिए अन्यथा मुंह में पानी भरने पर बाहर निकलने वाली गर्मी आँखों को नुकसान पहुचायेगी।

12. अधिक झुक कर पढने से फेफड़े,रीढ़,और आँख की रौशनी पर बुरा असर होता है।

13. कभी भी एक बार में पूर्ण रूप से मूत्रत्याग न करें बल्कि रूक रुक कर करें, ये थोड़ा मुश्किल जरूर है लेकिन यह नियम स्त्री पुरुष दोनों के लिए है। ऐसा करके प्रजनन अंगों से सम्बंधित शिथिलता से आसानी से बचा जा सकता है।

14. नहाने के कुछ पहले एक गिलास सादा पानी पियें। यह हाई ब्लड प्रेशर की समस्या से बहुत हद तक दूर रखेगा।

15. भोजन के प्रारम्भ में मीठा, बीच में खट्टा, नमकीन तथा आखिर में तीखा, चटपटा, कसेला रस के पदार्थों का सेवन करना चाहिए।

16. पेट बाहर निकलने का सबसे बड़ा कारण खड़े होकर या कुर्सी मेज पर बैठ कर खाना और तुरंत बाद पानी पीना है। भोजन सदैव जमीन पर बैठ कर करें।

17. भोजन के बाद हाथ धोकर गीले हाथ आँखों पर लगायें। यह आँखों को गर्मी से बचाएगा।

18. रोजाना सुबह उठकर व्यायाम, योग आदि करें।

 19. मल, मूत्र, खांसी,छींक अपानवायु, जम्हाई वमन, आंसू आदि कुल 13 अधारणीय वेग बताये गये हैं इनको कभी भी न रोकें। इनको रोंकना गंभीर रोगों के कारण बन सकते हैं।

20. रात्रि शयन से पूर्व परमात्मा को धन्यवाद अवश्य दें। चाहे आपका दिन कैसा भी बीता हो. दिन भर जो भी कार्य किये हों उनकी समीक्षा करते हुए अगले दिन की कार्य योजना बनायें अब गहरी एवं लम्बी सहज श्वास लेकर शरीर को एवं मन को शिथिल करने का प्रयास करे।

कसरत करके आप खुद को कोरोना से बचा सकते हैं – मुहम्मद साहिल सैफ़ी

खुद को पॉजिटिव रखें

आज पूरी दुनिया मे कोरोना ने अपना कहर बरसाया हुआ है, खासकर के भारत मे। इन सबके बीच मे इंसान घर पे रहते-रहते इतना आलसी हो गया है कि वह खुद से अपना तक काम नही करता। और सबसे बड़ी बात ये है कि इंसान आलस की वजह से अपना इम्युनिटी कमजोर कर रहा है। जी हाँ, ज्यादा आराम करना भी आपके इम्युनिटी को कमजोर कर देता है।

इन सबके बीच कुछ ऐसे कसरत भी है या ये कहें कि कुछ ऐसे शारीरिक विद्या भी हैं, जिनको कर के इंसान अपना इम्युनिटी मजबूत कर सकता है और अपने शरीर को चुस्त और फुर्तीला कर सकता है। तो आइए जानते हैं कुछ ऐसे ही कसरत के बारे में : –

1. योगा – योगा दुनिया का सबसे अच्छा कसरत है जो इंसान को भीतर से लेकर बाहर तक मजबूत और फुर्तीला बनाता है। आदिकाल में हमारे पूर्वजों के पास दवा नही हुआ करता था, वे लोग योगा करके की खुद को इतना मजबूत बना लेते थे कि बीमारी दूर से ही भाग खड़ी होती थी।

2. मार्शल-आर्ट – मार्शल-आर्ट का अभ्यास करना भी बहुत बेहतर है। मार्शल-आर्ट के अभ्यास से आदमी अंदर से मजबूत बन जाता है और अनेकों बीमारियों से लड़ने की छमता भी आ जाती है। मार्शल-आर्ट को चीनी योगा भी कहते हैं, क्योंकि इसके बहुत सारे तरीके योगा से मिलते-जुलते हैं।

3. सीढ़ी चढ़ना – लॉकडाउन में ये तरीका सबसे बेहतर है। अगर को रोजाना एक नियमित मात्रा में सीधी चढ़ता और उतरता है तो ये कसरत इसके इम्युनिटी को मजबूत करने में बहुत लाभदायक होगी। इस कसरत को करने से करने वाले का पैर भी मजबूत होगा।

4. रस्सी कूदना – रस्सी कूद के भी इम्युनिटी को मजबूत किया जा सकता है। रस्सी खुदने से इंसान के अंदर से कैलोरी बर्न होती है और कभी थकावट महसूस नही होता है। इसके साथ ही इंसान खुद को फुर्तीला महसूस करता है और कभी आलसी नही बनता।

5. आत्मकेंद्रित करना – मेडिटेशन यानी आत्मकेंद्रित भी एक कसरत है। इंसान मेडिटेशन करके खुद को तनाव से दूर रख सकता है और इस मुश्किल घड़ी में खुद को सकारात्मक भी रख सकता है। देखने मे ये कसरत नही लगता लेकिन खुद में बहुत बड़ा कसरत है।

20 Fitness Motivational Quotes – Muhammad Sahil Saifi

Some are from sports people, some entrepreneurs, world leaders and famous thinkers, but in each of these quotes is something to inspire you in your fitness pursuits.

1. ‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’

2. ‘Success usually comes to those who are too busy to be looking for it.’

3. ‘All progress takes place outside the comfort zone.’

4. ‘If you think lifting is dangerous, try being weak. Being weak is dangerous.’

5. ‘The only place where success comes before work is in the dictionary.’

6. ‘The clock is ticking. Are you becoming the person you want to be?’

7. ‘Whether you think you can, or you think you can’t, you’re right.’

8. ‘The successful warrior is the average man, with laser-like focus.’

9. ‘You must expect great things of yourself before you can do them.’

10. ‘Action is the foundational key to all success.’

11. ‘Things may come to those who wait, but only the things left by those who hustle.’

12. ‘Well done is better than well said.’

13. ‘All our dreams can come true if we have the courage to pursue them.’

14. ‘A champion is someone who gets up when they can’t.’

15. ‘What hurts today makes you stronger tomorrow.’

16. ‘If something stands between you and your success, move it. Never be denied.’

17. ‘If you want something you’ve never had, you must be willing to do something you’ve never done.’

18. ‘You have to think it before you can do it. The mind is what makes it all possible.’

19. ‘Things work out best for those who make the best of how things work out.’

20. ‘Success is walking from failure to failure with no loss of enthusiasm.’

What is Fitness ? – An Article By Muhammad Sahil Saifi

Usually, when fitness is discussed, most people think of only a couple of the components — cardio and strength. But it’s more than that. And understanding this can help you create a better workout routine for yourself. There are two broad categories to the components of fitness: Health-based fitnes components and skill-based fitness components. 
The health-based components are

  •  Cardiovascular endurance
  •  Muscular endurance
  •  Strength
  •  Flexibility
  •  Mobility
  •  Body composition

The skill-based components are:

  •  Speed
  •  Power
  •  Balance
  •  Coordination
  •  Agility
  •  Reaction time

Let’s understand the health-based components in more detail:
Cardiovascular  endurance
This focuses primarily on improving lung functionality, which is needed to do every activity, and also for a healthier heart. This basically helps the body do any aerobic exercise for a long period of time. Benefits of cardiovascular endurance training:

  •  Makes the heart healthier
  •  Improves lung function
  •  Aids weight loss
  •  Enhances the mood
  •  Regulates blood pressure

Muscular endurance
This component measures how long a muscle is able to tolerate a high amount of work. For example, if you are able to do 25 squats in one minute, and your partner is able to do 15 squats in one minute, clearly your muscular endurance is better than your partner’s. So basically, muscular endurance training helps improve the functioning of the skeletal muscles. Don’t confuse it with strength training. This is simply training the muscles to handle more fatigue. 
Benefits of muscular endurance training:

  •  Improves muscle health
  •  Aids fat loss
  •  Reduces risk of injury
  •  Strengthens the muscles and the bones

Strength
This measures how much force your muscle is able to exert. For example, if you are able to lift 25 kg and your partner is able to lift 35 kg, clearly your partner has more muscular strength than you. Bottom line: Muscular strength is how much can you lift and muscular endurance is how long your muscles can work without fatigue. 
Benefits of strength training:

  •  Maintains muscle mass
  •  Builds muscle mass
  •  Maintains and improves bone health
  •  Aids fat loss
  •  Enhances the mood

Flexibility
Flexibility is a measure of the length of your muscle. Muscle has some elasticity, which is what helps you move without any pain. Lack of flexibility training can deteriorate the original length of the muscle. Benefits of flexibility training:

  •  Maintains muscle length
  •  Improves muscle length
  •  Improves posture
  •  Reduces the chances of injuries
  •  Aids recovery after exercise
  •  Improves athletic performance

Mobility
Think of this as the range of motion of each joint. It is the ability of the ankles, knees, hips, shoulders, etc. to move as they are designed to function. Ideally, you should be able to easily and completely rotate these joints, without stiffness and pain. 
Benefits of mobility training:

  •  Maintains joint health
  •  Improves joint health
  •  Improves posture
  •  Reduces chances of injuries
  •  Improves athletic performance

Body composition
This refers to the amount of fat mass you’re storing in comparison to fat-free mass, which is made up of organs, muscles, bone, etc. A lower body-fat-mass-to- muscle-mass ratio is better for your health and will ultimately make your body appear leaner and healthier.
Benefits of a body composition analysis:
 Gives you a clear idea of what your body is made up off
  Makes you aware of the amount of fat vis-a- vis muscle
  Enables one to set clear fitness goals that help:
a) Weight loss
b) Prevention of heart disease
c) Regulation of blood pressure
d) Prevention of diabetes

“Career in Physical Education” – An Article By Muhammad Sahil Saifi

Career in Physical Education – Physical education is one of the developing fields of educational study as well as the profession. Physical education comprises the knowledge and study of all body activities and psychomotor activities during the playing and movement. Physical education or PE is the study of physical movement, safety and health and well-being. There is a wide range of activities linked with PE including sports, dance and weight training. A Physical Education Teacher is also known as PET who is hired in schools, colleges, and universities for training to the students.  

A career in physical education can make way for a vast range of career options; from being a part of the chosen sport, health clubs, sports good manufacturer, marketing, commentator, sports journalism, trainer, and many other related options. Although in the start one will more likely find opportunities as a trainer or instructor for a game or sporting event. With building experience over the years, aspirants can probably take this experience and put it to use in sports journalism, marketing, commentator or other related fields.

Career in Physical Education: Pros and Cons

For a career in the field of physical education, the candidates must begin with a bachelor’s course followed by a PG program. Several institutes in India offer degree courses in physical education based on the merit of the candidates. The graduates are employed in several areas such as health clubs, corporate teams, schools and colleges. The initial salary of a graduate in physical education is around Rs. 15000-Rs. 20000 monthly. However, with the experience in the field, candidates can expect higher pay. Read the article to know more about the career in physical education.

A career in physical education brings a plethora of opportunities to the candidates. The aspirants can begin a career in the field with a degree. Training is also provided along with theoretical knowledge to the candidates. Check below the pros and cons of a career in physical education-

Pros

  1. Higher Job Security
  2. An opportunity to help the students stay mentally and physically fit
  3. A vast career scope

Cons 

  1. Hectic schedule
  2. Long working hours
  3. Lower initial salary

Career in Physical Education: Eligibility

The aspirants must check the eligibility requirements of the physical education courses. The set of qualifications in the field will help the candidate to secure a rewarding job. The eligibility criteria will vary from university to university. However, there are certain basic requirements. Check below the eligibility criteria for physical education courses-

  1. The aspirants must complete 10+2 for admission to the diploma, certificate or UG courses.
  2. For post graduation programs, the candidates will need to have a bachelor’s degree.
  3. For recruitment in schools or colleges as a physical education teacher, the aspirants must have B.P.Ed (Bachelor’s in Physical Education).
  4. M.P.Ed (Master’s in Physical Education) will be required to secure jobs in government departments like the Sports Authority of India (SAI).

Career in Physical Education: Courses

In India, there are physical education courses available at various levels. If one aims to become a Physical Education teacher, he or she will have to choose a Diploma in Physical Education (D.P.Ed). However, aspirants can also pursue a Bachelor’s degree like B.A, B.Sc, B.Com etc and choose B.P.Ed course. Most of the students complete their Bachelor’s degree in any stream and then go for B.P.Ed due to alternative career options. Check below the physical education courses in India-

Certificate Courses

Course Duration 
Aerobics1 year 
Yoga & yoga science1 year 
Naturopathy1 year 
Yoga & naturopathy1 year 

Diploma Courses

Course Duration 
Aerobics2 years
Yoga teacher training2 years
Yoga & physical education2 years
Yoga2 years
Physical education2 years

Degree Courses

Course Duration 
B.A. (Yoga)3 years
B.A. (Physical Education)3 years
B.P.Ed (Physical Education)3 years

Career in Physical Education: Course Structure

The curriculum of the course includes physical as well as theoretical training. The candidates who wish to become a physical education teacher will need to complete B.Ed in Physical education and MPEd. Check below the course structure of physical education courses-

B.Ed in Physical Education Curriculum

Childhood & Growing UpPedagogy of school
Language across the CurriculumSchool Management
Learning and TeachingDrama & Art in Education
Assessment for LearningField Engagement

MPEd Curriculum

Track and Field 1-Swimming or GymnasticsTrack and Field 3 (Triple Jump, Pole Vault, Relay)
Game Specialization 1Track and Field 2 (Shot Put, Discus, Javelin Throw, Long Jump)
Yoga (Asanas, Kriyas, Bandhas and Pranayama)Track and Field 4 (Hammer Throw, Hhuddles)
Theory on Sports and GamesGame Specialization 3

Career in Physical Education: Admission

The candidates must be a 10+2 pass out for admission to the physical education courses. PECET (Physical Education Common Entrance Test) is a state-level exam conducted for admission to the colleges. Several universities also conduct entrance exams to shortlist the candidates for admission. Post the test, the official conduct counselling and seat allotment process. Some colleges may conduct a physical fitness test to shortlist the candidates. Check below the list of some popular physical education entrance exams-

  1. IGNOU B.Ed. Entrance Exam
  2. Delhi University B.Ed. Entrance Test
  3. Punjab University B.Ed. Entrance Test
  4. Osmania University Common Entrance Test-OUCET

Career in Physical Education: Colleges/Institutes

Candidates can pursue the physical education courses from various universities and colleges. The aspirants can check below the top physical education institutes with their average fees-

Top Institutes

Name of InstituteCity Average Fees
Amity UniversityLucknowINR 86,100
Banaras Hindu UniversityVaranasiINR 5,670
Bhabha College of EducationBhopalINR 36,000
Bombay Teachers’ Training CollegeMumbaiINR 22,320
Dr. D.Y. Patil Vidya Pratishthan Society’sPuneINR 46,112
Government College of Education for WomenCoimbatoreINR 10,000
Loreto CollegeKolkataINR 13,025
Lady Shri Ram College for WomenNew DelhiINR 19,030
Lady Irwin CollegeNew DelhiINR 12,955
Kasturi Ram College of Higher EducationNew DelhiINR 58,000
Kamla Nehru MahavidyalayaBhopalINR 35,000
Kamal Institute of Higher Education & Advance TechnologyNew DelhiINR 48,700
Jamia Millia Islamia UniversityNew DelhiINR 6,800
Integral UniversityLucknowINR 75,000
ICFAI UniversityDehradunINR 57,000
Guru Gobind Singh Indraprastha UniversityNew DelhiINR 23,000
Lovely Professional UniversityJalandharINR 69,000
Ranchi UniversityRanchiINR 15,000
University of CalicutCalicutINR 30,000
University of LucknowLucknowINR 21,854

Career in Physical Education: Skillset Requirements

The aspirants seeking a career in the field of physical education need to be skilled and competent. They must possess a deep understanding of the subject and practical experience in the field. By perfecting and honing the necessary skills in daily work, one can have a flourishing career in the field. Check below the necessary skills required for a career in physical education-

Athletic Skills- The aspirants wishing to make a career in the field must be a good athlete. He or She must reflect good health, physical coordination and vitality. The aspirants who are confident and strong, physically fit will be able to demonstrate the techniques needed for competitive sports and exercise routines.

Organizational Skills-Physical education teachers are required to have very strong organizational skills. Their duties comprise the collection of parental permission forms and additional fees significant for field trips and sporting events involving other schools.

Teaching Skills-The physical education teachers need to be able to break down complex concepts and instructions into smaller, more manageable steps. He or she must be able to recognize which students require encouragement and deliver it when needed.

Other Skills

  1. Attention to Detail Skills
  2. Awareness of the environmental effect on human health
  3. Good Explanation Ability
  4. Interpersonal Skills
  5. Knowledge of Health Issues and Physical Activity
  6. Mentoring & Guiding skills
  7. Motivation, Empathy and Leadership Skills
  8. Observation & Analytical Skills

Career in Physical Education: Job Profiles

Presently, the trend of sports is becoming wider at the worldwide level. There are a plethora of requirements for experts in physical education. To produce such experts, education in physique and sports has been set up everywhere. Physical education as a profession is a very demanding profession where one with skills can earn very good money. It is a very good profession for anyone who wishes to spread awareness regarding physical fitness.

Post the completion of this course the student may go for the higher study in sports and physical education or get the job in health and sports industries. There are several job possibilities available for the aspirants in the field of Physical Education. One can also start their Gym or Fitness centre. Check below the job profiles available in the field of physical education-

Physical Education Teacher-A Physical Education Teacher (PE teacher) is a professional responsible for developing exercise-based learning to teach students about sports and health. They train the students and help them become physically fit.

Sports Coach- They are responsible for training, instructing and directing the operations of a particular individual or a sports team as a whole.

Physical Instructor- Physical Instructor is a professional who teaches several physical and stretching exercises to help people indulge in exercise activities.

Cricket Coach- A Cricket Coach is responsible to train, instruct and direct the operations of a particular individual or a cricket team as a whole.

Health Coach- A Health Coach is a mentor responsible for providing food and lifestyle changes to the people to help them stay fit and acquire a healthy lifestyle.

Team Manager- Team Managers are responsible for handling the business side of sports. Bringing in investors, managing media and press, organizing events and competitions etc. are some of their duties.

Consultant- Consultants are experts in their field and are hired in organizations and institutions periodically. They train and use their expertise for the overall improvement of the team.

Career in Physical Education: Salary Offered

In the beginning, one can earn pay of Rs. 15,000 to Rs. 20,000 on a monthly basis. The salary in the field of Physical education depends upon the sports one has selected as a career. The salary will rise multi-fold depending on the skills and experience of the aspirant.

The pay scale for a Physical Education Trainer/ Teacher depends upon the type of School and experience of the professional. Check below the salaries offered to different job profiles available in the field of physical education-

Salary

Job Profile Annual Salary
TrainerINR 2,80,000
Team ManagerINR 4,30,000
TeacherINR 3,77,000
ConsultantINR 4,10,000
CoachINR 3,60,000
Professor INR 9,13,657
Home Tutor INR 2,91,632

Career in Physical Education: Employment Areas

The field of physical education offers opportunities in various sectors. Check below the employment areas in physical education-

  1. Universities & Colleges
  2. Online Health Coaching
  3. Health Clubs
  4. Fitness Center
  5. Environmental Protection Agencies
  6. Bioinformatics, Biotechnology
  7. Beverage Industry
  8. Animal Care Centers
  9. Agriculture Sector

Career in Physical Education: Top Recruiters

There are several recruiters offering jobs in the physical education sector. Check below the top recruiters in the field-

  1. Deloitte
  2. BP
  3. World Health Organization
  4. Amity University
  5. Fortis
  6. Government schools
  7. Private schools

Career in Physical Education: Scope

There are several other opportunities in this field apart from serving as a player. Aspirants with passion for sports career can also work as a coach, team manager/sports manager, fitness instructor, athletic trainer, sports journalist, photographer. Sportspersons on retiring can also look forward to satisfying jobs in assignments such as umpires and referees.

Also in a country like India, spas and yoga centres are at a rise. The aspirants can also use his/her expertise for a job in such places. People nowadays look for jobs in the field of Physical Education and Sport as they have the best knowledge regarding rehabilitative and therapeutic modalities like Cryotherapy, Thermotherapy etc. Trained Physical Education personnel get opportunities in defence and police services with special recruitment drives.

Career in Physical Education: Books and Study Materials

The candidates can refer to the below-mentioned physical education books for better understanding of the field-

  1. Learning and Teaching in Physical Education By Colin A. Hardy; Mick Mawer
  2. Learning to Teach Physical Education in the Secondary School: A Companion to School Experience By Susan Capel
  3. Physical Children, Active Teaching: Investigating Physical Literacy By Patricia Maude
  4. Physical Education: Picking Up the Baton By Malcolm Thorburn; Shirley Gray

Frequently Asked Questions

Q1. What skills do you need to become a physical education teacher?
Ans: A physical education needs to have good interpersonal and communication skills along with physical stamina and knowledge of sports.

Q2. What are the areas of employment for physical education graduates?
Ans: The physical education graduates are hired in several areas such as schools, colleges, health clubs, gym etc.

Q3. What is the average salary of a physical education professor?
Ans: The average salary for a physical education professor is Rs. 9,13,657 per annum in India.

Q4. What is the minimum qualification required to make a career in physical education?
Ans: The aspirants must have a minimum of a bachelor’s degree to make a career in physical education.

Q5. What are the different job roles in the field of Physical education?
Ans: The different job roles in the field of physical education are physical education teacher, instructor, professor, etc.

दौड़ना सिर्फ एक एक्सरसाइज नही, बल्कि एक अवसर है – मुहम्मद साहिल सैफ़ी

आम लोगो की यह परिभाषा होती है की दौडने से इंसान फिट होता है, ये बात बिल्कुल सही है। पर इसके अलावा भी दौड़ने या जौगिंग करने के बहुत से फायदे हैं जो इसको अवसर मे बदल देते हैं। एक रिपोर्ट के अनुसार हर 10 मे से 2 इंसान रोजाना कम से कम 1 घण्टे तो दौड़ ही लेता है। तो आइये जानते हैं की दौड़ने से क्या-क्या लाभ हैं और क्या-क्या अवसर हैं –

स्वस्थ रहने के लिये लाभदायक है दौड़ना – दौड़ने के बहुत सारे फायदे हैं। ये आपके हड्डियों को बहुत मजबुत बना देते हैं। हमारे Muscles भी इसके मदद से बहुत मजबूत बन जाते हैं। हमारे Cardiovascular फिटनेस इसके सहारे इम्प्रुव हो जाते हैं। जो Calories हमारे शरीर मे जरुरत से ज्यादा हैं, दौड़ने से वो समाप्त हो जाते हैं। और सबसे बड़ी बात ये है की दौड़ने से इंसान का शरीर स्वस्थ रहता है।

कैसे सेट करें अपना लक्ष्य – आज के भाग दौड़ वाली जिंदगी मे खुद के फिटनेस के लिये समय निकालना खुद मे एक चुनौती है। इंसान अगर चाहे तो एक गोल सेट करके खुद को फिट रख सकता है। हर आदमी को चाहिये की दिन के 24 घंटों मे से कम से कम 1 घण्टा खुद के फिटनेस के लिये दे और कम से कम दौड़ कर ही खुद को फिट रखे ।

एक संगत मे – बहुत सारे लोग सुबह मे दौड़ने जाते हैं। आप भी ऐसे लोगों की संगत पकड़ लें जो सुबह दौड़ने के आदी हों। अच्छे लोगों की संगत मे रहने का सबसे अच्छा फायदा यह रहता है की वे लोग आपको भी अच्छा बना देते हैं। अगर मान लिजिये की किसी दिन आप सुबह दौड़ने के लिये जग नही पायें, तो आपकी संगत आपको जगा देगी ।

प्रतियोगीता – अगर कोई आदमी दौड़ने मे अपना कैरीयर बनाना चाहता है तो यह उसके लिये अवसर का काम करेंगी। बहुत बड़े-बड़े धावक इसके जीते-जागते मिसाल हैं। चाहे वो Usain Bolt हो या फिर कोई दौड़ने वाला धावक। सबने अपने कैरीयर की शुरुआत वहीं से की जहाँ पे आज आप हैं। तो उम्मीद करते हैं की आप भी आज से दौड़ना शुरु करेंगे और खुद को स्वस्थ रखने के साथ-साथ अपना करियर भी आजमायेंगे ।

धन्यवाद !

खुद को फिट रखना, अपने आप मे एक चुनौती है – मुहम्मद साहिल सैफ़ी

रोज की भाग-दौड़ वाली जिंदगी मे हर इंसान इस बात से बे-खबर होते जा रहा है की उसका फिटनेस उसके लिये कितना जरुरी है। हर इंसान खुद को फिट रखना चाहता है, खुद फिट दिखना चाहता है पर उसकी जरूरतें उसको बीमार कर देती हैं। कुछ लोग खुद को फिट रखने के लिये अपने डाईट को पूरी तरह कम कर देते हैं, पर यह तरीका उनके लिखे घातक हो सकता है। खुद को फिट रखने का कुछ उपाय है, जो ये रहें –

किसी एक खेल से जुड़ जायें – खुद को फिट रखने का यह सबसे अच्छा तरीका है। कोई आदमी अगर खेल से जुड़ जाता है तो वह इसके लिये बहुत फायदेमंद है। एक आदमी अगर दिन मे आधे घण्टे भी किसी खेल का अभ्यास करता है तो वह उसके कैलोरी को बर्न करती हैं और उसको फिट रखने मे मदद करती है। इसके साथ-साथ अगर वो चाहे वो उस खेल मे अपना भविष्य भी बना सकता है।

नींद – स्वस्थ रहने के लिये नींद बहुत ही जरुरी है। आप कितने भी व्यायाम करते हों, अगर आप अच्छी नींद नही लेते तो आपको स्वस्थ नही कहा जायेगा। एक फिट इंसान को कम से कम 6 घण्टे और ज्यादा से ज्यादा 8 घण्टे नींद लेनी चाहिये। अगर कोई इंसान 6 घण्टे से कम या 8 घण्टे से ज्यादा सोता है तो फिर हम उसको फिट नही कहेंगे ।

योग – योगासान करके भी फिटनेस को पाया जा सकता है। भारत मे खुद को फिट रखने के तरीकों मे सबसे पुराने तरीका का नाम योग है। योग करने से कई बिमारी हमारे पास नही आते और कुछ योगासान ऐसे भी होते हैं, जिनको करने से हम रोगों से मुक्ति मिलती है। योग बहुत ही अच्छा तरीका है खुद को फिट रखने का ।

आहार – खान-पान भी फिटनेस का एक राज है। अगर आप वो आहार लेते हैं, जिससे आपके शरीर की माँग पूरी हो जाए, तो फिर आपका आहार बिल्कुल सही है पर इसके विपरीत अगर आप वो आहार लेते हैं जो आपके शरीर के लिये नुक्सानदायक है, तो फिर आपके आहार ही आपके फिटनेस मे बाधा बनेंगी। शराब, सिगरेट, पान-मसाला इत्यादी शरीर के लिये घातक हैं और ये आपको कभी फिट नही बनने देंगे ।

धन्यवाद !

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