CrossFit trainer Shivoham talks about workout techniques sans any gym equipment or machines.
People use hectic lifestyle as an excuse on a day-to-day basis, saying ‘I don’t have time for exercise’, ‘I have to spend time with my family’, ‘I have work and other prior commitments’. But what they are unaware of are the adverse effects that unhealthy lifestyle has on their wellness such as stress boiling up in their personal and professional life. Once they realise its seriousness and the positive change a consistent workout can bring about, they will start taking fitness more seriously,” shares Shivoham, CrossFit trainer.
Shivoham conceptualised the book The Shivfit Way four years back. It took around an year to pen it along with Shrenik Avlani, a newsroom veteran. The book is divided into certain parts — initiation of Shivoham’s fitness journey, combination of mind and body for a healthier being, simplified techniques of training based on movements. Also mentioned are tips to workout without using equipments. Shivoham says, “Travel workouts focuses on free weights and body weight movements. The three crucial aspects are technique, consistency and intensity. Case in point, when one plays any sport, they learn the technique first. Once they get familiar with it, intensity is added. Similarly, in exercise one starts with fundamental movements like squats, push-ups, pull-ups and sit-ups for your body to get used to the techniques, then attain consistency, after which intensity is increased by weight training exercises (adding extra weight). But initially we recommend playing with your body weight which has its own benefits.”
The book outlines the eight basic movements of all exercises — squats, push-ups, pull-ups, sit-ups, shoulder press deadlift, lunges and plank that will help one achieve a strong body. There are different variations and progressions of these. “We simplify the movements initially for amateurs. However, when the strength and fitness level improves, we make the exercises more challenging.”
He also combines cardio, strength training and weight exercises for a full-body workout. “When a person comes to us and wants to lose weight, the workout and diet changes for him/her. In contrast, when someone wants to build muscles and gain weight, the similar process happens but the focus is different.”
Fitness consists of ten elements that are muscular endurance, cardio endurance, strength, stamina, speed, coordination, flexibility, agility, balance and accuracy. “It can’t be brought by one particular exercise or a training model but with a combination of routines. So, we incorporate cardio exercises — running, rowing, skipping, cycling, swimming; bodyweight exercises — push-ups, pull-ups, squats; weight training exercises — deadlift, bench press, Olympic-style weightlifts. Adding all of them together makes for a complete training programme.”
For those who wish to improve their fitness level, Shivoham advices them to follow a programme that is not monotonous, while indulging in some bodyweight movements at home, office, park or incoporate sports in their daily life, be it running, swimming, playing squash, football, cricket and badminton. He believes that diet plays a crucial role in staying fit, 70 per cent of health goals can be achieved through a combination of balanced meal and regular exercise.
The fitness guide also includes illustrations for each exercise, advice on varied diets, over 100 detailed workouts and an interactive section that will help one track their progress to meet the fitness goals.