Physical Fitness 1. Safety a)Self Analysis b)Recovery c)Exercise 30mins to 1hour for 5days 2. Sustainability a)Sustainability comes from enjoyment b)If you don't sustain so the changes you want won't come c)Do it for 15min instead of 1hour 3. Stretching a)Stretching is important before and after exercise b)There are 2 types of streching-STATIC,DYNAMIC STATIC-You are holding your strech for minimum 30sec. It should be used for cool down phase for 15 mins. Yoga is also static stretching DYNAMIC-You are not holding but making movements. It should be used in warm up phase for 15 mins c)Static also consists for 2 types Active and Passive ACTIVE-You are streching on my your own PASSIVE-Someone is helping you do it 4. Strength a)Muscle training is important for strength b)It helps us in our daily life c)Don't try to hold any weight before you start the strength training

Your Face is a Motivation for the indian students

*4 pillars of fitness* 1. Safety 2. Sustainability 3. Stretching 4. Strengthening 🔥💪🙏

2:22-Physical Fitness Meaning: 3:16-If you are stable functionally and mentally 3:50-Fitness 4S (Pillars of Fitness) Safety, Sustainability, Streching, Strength Safety: 5:10-Self Analysis :- We should know are problems and postures 5:49-Recovery :- Rest period of 2 days minimum to become less injury prone 6:40-Beginners and intermediate 30-60 mins excercise 5 days a week 7:50-Injuries can ruin your life Sustainability: 1) Being Regular and enjoying your workout 2) Don't stop doing workout suddenly as your body can react in a negative way due to which keep exercises even on a busy day do atleast 15-30 mins of excercise 3. Streching: 12:35-Static Stretching: 13:10-Dynamic Stretching: 15:30-Breathing Is also important as it makes less prone to injury 15:50-Diet and Nutrition is also very important 4.Strength: 16:30-Strength allows us to complete our daily tasks without pain and fatigue 16:50-Reduces joint pressure as muscles absorb body weight 17:50-Strengthen your Muscles before doing aerobic exercises as they might put pressure on joints so that you can do 1) Cycling 2) Cross Trainer 19:50-Physical Strength example as in daily life you can avoid joint stress 20:50-Train your muscles before putting pressure on joints as if you put excess pressure into joints then you might get yourself injured 21:20-Common cases which occur when you try to put extra weight on the body whose muscles are not trained enough to sufficiently bear the impact due to which all load is transferred to joints and it can cause slip disc and life time joint issues 22:20-Test to evaluate your fitness level 1.Body Mass Index 2.Heartbeat Limit : 220-age general rule 24:15-Common Mistake of people 25:00-Number of Pushups and Crunches 25:20-Plank Posture hold 28:45-Safety is the most important as it protects us from injury and injury can ruin your fitness goal and life to an extent

You changed our life ❤️❤️ Love you Sandeep Sir ❤️🙏

1. Safety - 4:33 2. Sustainability - 8:24 3. Stretching - 10:55 4. Strength - 16:12

3:37 for fitness (4S for Fitness) :- 1) Safety (very important) 2) Sustainability 3) Stretching 4) Strength 1) SAFETY :- ▪︎self analysis is very important. You should know what is your problem. ▪︎You should know correct posture of that exercise. ▪︎You should know Recovery. You should give a time to body for Recovery & rest also. Minimum 2 days should be given to Recovery of muscle. ▪︎Ideally 30 mins to 1 hour for 5 days a week you should exercise. 2) SUSTAINABILITY:- ▪︎it means for how much time we maintain or sustain our exercise. ▪︎Whatever happens but you should exercise daily. do it for less time but Do It. ▪︎Instead of skipping workout do it for 10 - 15 min 3) STRETCHING:- ▪︎before Strength Stretching is important because in our daily lifestyle we do work in sitting but our body is made for walking. ▪︎The problem of sitting is that our body gets stiff. ▪︎Flexibility is most important in exercise. If you're not flexible then again there's chances of injury & for flexibility stretching is necessary. There are 2 types of stretching- A] Static Stretching :- a) Active b) Passive B] Dynamic Stretching ▪︎In Static Stretching you hold Stretch for minimum 30 seconds for 2 to 3 times. Yoga is static Stretching & it's focuses on the breathing which is also important because our muscless and cells need oxygen. ▪︎In Dynamic Stretching you do movements instead of holding Stretch 》Before workout (warm up phase) you should do dynamic Stretching for 15 mins (if you're doing exercise for 1 hour ) because it activates muscles. 》In cool down phase (after exercise) you should do Static Stretching for 15 mins (if you're doing exercise for 1 hour ) because it relaxes muscles. ▪︎Diet & Nutrition is also very important 4) STRENGTH :- ▪︎if you've Strength then you'll do daily activities & movements very easily without pain & fatigue. ▪︎Major benefits of Strength is it reduces or eliminates the pressure on joints. 》Very Imp for overweight people - from 17:10 to 19:37 》For weight loss or fat loss - 70% Diet & 30% exercise.

Dr. Puneet Sir - itne acche se guide karne k liye many many thanks. This nation definitely needs more people like you. Acknowledgement to both of YOU

The next topic should be How to become financially independent at a young age.

विचारों को पढ़ कर के बदलाव नहीं आता है , विचारों पर चल कर के बदलाव आता है❤️ - Sandeep sir 😊

I can’t believe all this information is for FREE❤️

29:17 this line shows that he is very humble and down to earth person. And thanks to Dr.Puneet Rehani for such important knowledge to share with us.

""I am the happiest person ever born in this planet.""- Sandeep sir❤❤❤💯

*A man which uploads more than 300 videos with 19.4M Subscribers. Still he not earning money from his videos. and always focusing on value adding content.* *love you sir, Thanks for everything* !!❤👏👏

How naturally the doctor is talking ... and very genuine

Lakho ki information free me dere ho sandeep sir ap... Nd this doctor is really very intelligent Thanks to bring him on his ur channel many peoples will be benefitted wth this session... All gymlovers should watch this session 👍 Thanku very much

can't belive that someone can do this much to help people and even he did not even turned on the monetization only for us so sandeep maheshwari ke liye ek like to banta hai

Love the way how the Physiotherapist lets Sandeep speak despite of being the expert on the subject matter... He is so cool and calm... Appreciate his attitude... This time there is more to learn from him than SM❤️

Love u sir , u have totally changed my life , today I'm free from financial problems, and everyone respect me because of my good behavior, was also changed by your motivational videos... Thanks sir from Pakistan...

Excellent session Dr Punit and Mr Sandeep..I being a Orthopaedic surgeon,always advice my patients for core muscle strengthening.Muscle strentgh is most important for Joint stability and preservation..👍

First person in the podcast series who has surpassed the knowledge of Sandeep Maheshwari sir. 🔥Really he gave such a usefull knowledge. Heartful thanks to both of them for this session.❤️

As a martial arts teacher stretching,warm up is important than ... kicking, punching etc

This was the first session I've seen where someone has spoken more words than sandip sir and with such a confidence and humbleness. 🙏❤️ I learnt the important things related to stretching 😊, that I didn't know earlier.

Sir, you opened our eyes because no one taught us this and saved us from a lot of injuries.🙏

मेरे पिता गाँव से हैं और अनपढ़ हैं,मैं संदीप सर के वीडियो उनको 4 साल से दिखा रहा हूँ। वो भी सन्दीप सर से बहुत कुछ सीख रहे हैं। मुझे बहुत ख़ुशी होती है ये करके।

thanks sandeep sir ji....for this podcast

One after other every session is a master class Alot of practical problems solve here with ease and with big experts. I mean hatsoff Sandeep sir and all the experts who makes us more knowledgeable...

ONE OF THE BEST SESSION I HAVE EVER HEARD OF SANDEEP SIR! THANK YOU VERY MUCH! BY DEFAULT I HAVE CHOSEN THE TRAINING PROGRAMME OF ONE TRAINER YEARS BACK WHO ACTUALLY STARTED WITH FIT TEST WHERE YOU HAVE TO WRITE IN YOUR CARD NO OF PUSH UP, JUMING JACKS ETC. AND THEN START SUITABLE SESSION OF TRAINING WITH DYNAMIC STRETCH THEN CARDIO WITH COUTINUOUSLY MONITORING HEART RATE AND THEN STATIC STRETCH FOR 4 DAYS NORMAL + 1 DAY BREATHING EXERCISE A WEEK.

I'm also a Physiotherapist. I totally agree and appropriate with this session to educate our community. thank you.

Just notice this man. He was sitting in the perfect posture all over this video.

Just an incredible session! Ma Sha'Allah ❤️

kon kon chahta ki next vedio diet nd nutrition pr ho?? sir plzz upload a vedio on deit nd nutrition with science

These videos are the future of KZfaq. No vlogs , No food , No Tech channels ..Channels with honesty will be trending in our coming future.

ye pehle insan h sandeep maheshwari podcast me jinhone ek dum point to point baat ki h or kuch bhi bakwas nahi ki hai .. 👏👏❤️

Open talk, about all, may God bless you, Guru Bramma Guru Vishnu Gurudev Maheshwaram

I noticed that Sandeep sir take him at deep enough and to the point what we peoples actually need….Thanks Sandeep sir❤️

take a deep breath and say " i am physically active" release your breath and say " and mentally relaxed"

ज़िन्दगी में तकलीफ उन्हीं को आती हैं जो हमेशा जिम्मेदारी उठाने को तैयार रहते हैं। और जिम्मेदारी लेने वाले कभी हारते नहीं या तो जीतते है या फिर सीखते है। 🙏

I have joined the gym just 15 days. I have started my fitness journey. Thank god I got to know such useful knowledge from your channel. keep inspiring sir.

We should be thankful to Sandeep Sir that he is provding us such content worth priceless for free

Finally a video for gym goers 😄

You are a great legend ...you make a legacy while being alive ...i can't explain what your existence means to humanity ..We need more and more people like you that's why i want to become a person like you...For me you are most logical spiritual psychological philosophical normal down to earth human being...i want to be a guest on your podcast but cannot because i am just a normal student from a middle class family..Whatever thank you sir for being with us always digitally. .

In this youtube world, where it isn't easy to trust someone for a genuine advice, your podcast with professionals in the field are the ones we can rely on without any doubt.

My Inspiration = Sandeep Maheshwari 😊🙏🥳

Man's search for meaning - book summary

I Also Face this. During Aerobics without warm up face ACL Injury in Knee then Fix it through screw. Firs time admitted in Hospital and go for Surgery Operation.

How amazing he explains.. The guy next to Sandeep maheshwari ❤

Sandeep Maheshwari Sir is real son of our country He work hard for Our country without benefit of money Hats off you sir

👉 safety-4:33 👉 Sustainability-8:24 👉 Stretching - 10:54 👉 Strength-16:12

Thanks for emphasizing the "SAFETY" point..today I literally understood that it's the most important thing in exercise. Although we subconsciously know these things, but still while doing the exercise, our minds inadvertently ignore this altogether!

Thank you so much sir. I'm a 21 yr old girl and I've been avoiding so many pains in my body for a year but now I'm gonna try my level best to consult doctors and get rid of these problems as soon as possible. And one more thing I wish someone told me before that safety is most important. But it's ok atleast i got it right now.

Sir, Thank you for the valuable information. It really helped the way I think about physical fitness especially 4S. Love to watch another discussion about this topic. Hoping it will happen real soon. Thanks again for giving the clarity on physical fitness

I think Sandeep sir students ko strong kar rahe hai mentally physically and good though process and also youth and I am also a student so thank-you so much sir 🙂God bless you 🙏

आपने, अपने आपको बहुत ही अच्छे स्तर का बना लिया है, और आगे ओर भी अधिक अच्छे स्तर की ओर बढ़ने की कोशिश कर रहें हैं.....👌 ( तारीफ करूं क्या उसकी जिसने तुम्हें बनाया...😊 ) It's 'You' Who Can Change The Everything....

I was working out watching this video and it helped me understand some of my mistakes and some of things I am doing correctly . Thank you sir , I will try to correct my mistakes now 😌👍🏻

Isi trah ke topics more honay chahye jis se CHOTI CHOTI information and knowledge milay ....❤ Thanks 👍

That curiosity on Sandeep sir's face is precious, sir tell more about how you think, how your mind works, I think it will change our perspective completely 🙏❤️

Priority order 1. Safety: Start slow. Know your posture 2. Sustainability: Make it fun. 3. Stretching: before 15 min jumping jumpang (dynamic), last 15 min yoga type (static) 4. Strength: Reason for strength = Muscle helps joint. So, less joint pain for normal physical work.

Thanks doctor and wowww knowledge free of cost at the 22 Era.... Thanks a lot Mr. Sandeep to know the logics

This is very important for us to know our reality , so please make a podcast on spirituality

Osm sir ji♥️

The physioterapist was so calm and spoke to the mind..The message was properly convey..

Their smile 😃 proves that they are successful in life.

Safety is most important ....that's true.....thank you so much........for this help

हमे इस वीडियो को बहोत इजत देनी चाहिए क्यों की। जो हमे इस की वजह से ज्ञान मिल रहा है वो किसी वरदान से कम नहीं। 🙏

Awesome Podcast !!

Amazing session thank god i saw this before starting my weight loss journey 😌😍

Extremely useful information. Safety, sustainability, stretching, strength. Stay blessed and happy both of you.🤲

Just beyond perfection ... no words for doctor .. and skills to talk just nailed all the podcasts and discussions.. god bless both of them ❤️👏👌✊🏻

❤️Healthy body ----- Healthy mind ❤️ Both are interconnected 👍

Love u sandeep sir... Thank you ❤

The videos of sandeep sir are precious.. Can't measure in price❤️ Love from Bangladesh 🇧🇩

Gain lots of knowledge after watching this podcast.. Thank you very much

Thank you so much both of you Sir... It is very much required and most important topic needed to cover.. Hare Krishna... 😊🙏🏻

Very informative! Thank you so much!!

Sir, Next topic should be " Mental Fitness".

Really learned about How to be Physically Strong through this session 😊

Feeling happy after listen this session.🙏🙏

So... Truely.. Said by the doctor... Safety is very.. Very.... Important... Once you get injured 🤕🤒ur motivation level drops down... Wow.... Wonderful session... So... Informative speech... Thanks to both of them.... Hattss off to you both... 👑👑👑🙇🙇🙇🙇👍👍👍💪💪💪💞💞❤❤👌👌👌👌👌👌👏👏👏👏👏👏👏🙏🙏🙏🙇🎊🎊🎊🎊🎊🎊✊😇😇

Thank you !! Thank you so much sir for this podcast . One of the most important video ever ❤️🙌💯💯

❤️Sandeep Maheshwari❤️ ------Nam hi kafi hai🔥------

THANKS FOR BOTH OF THEM

This video has really helped me for the fitness journey I have begun this month. Thank you so much.

Such a motivation for everyone, no matter if you are in 🇮🇳 or abroad 🇨🇦.

Really the best and authentic source of information that we can get about fitness 😀 I really thank to the mother of sandeep maheshwari who gave birth to the LEGEND 🔥

Thx doctor and sandeep sir...

thank you so much for the wonderful information I love this podcast thank you

इसका कितने दिन से इंतज़ार था! आज आ भी गया: 👍👍👍👍

Dises free, Strength, Flexibility. Endurance. Quick movement ...those who have this quality its called physically fitness

Thank you Sandeep ji ❤️

Thank you so much sir .

I think this video is completely for me and guys like me ,before 15 days I had decided to start workout and I am pursuing on it for this I have to get up 4:15 because I have also to attend my coaching class ,at beginning I was suffering from so many problems one of that I had to get up early which was not easy for me as I had not done it before, but now I feel completely motivated without watching any motivational video ,I have obstacle so many my personal problems and I have determined to pursue it ,Sir (Sandeep Maheshwari)thanks a lot of because this video will impart a vital role for my future this video fill complete enthusiasm and confidence to me so that I can achieve my goal. I think this was my best life changing video .❤️❤️👍👍

Indeed it was a wonderful and very informative podcast I have watched. A wholehearted thanks to you Sandeep sir and your team for making these podcasts. request you to make a podcast on image management or development, (would love to see Ruchi mam sharing knowledge)

Sandeep sir is like book,when ever we got a problem in our life we come to Sandeep sir for finding the solution for that particular problem. 🙂

Thanks Sandeep Sir..... Luved the video, very helpful and knowledgeable

Sir, pls cover this topics in upcoming podcasts: 1) How AI & ML is changing the world? 2) How AR & VR is changing the world? 3) How Blockchain Technology will change the world? 4) How 5G and IOT will change the world? 5) Why programming is the skill of 21st century?

Success is simple. do what's right, the right way at the right time...❤️🤞

I am grateful that i am much clear Thinker now... before watching this video 3 weeks before I was discovering what fitness is then i found the same exact answers from my mind. Thankyou sir for helping us to develop our thinking ♥️🙏🏻

Thank you Sandeep Sir 🙏

Can i just say the doctor is so poised and calm ..