"The Mind Affects the Body, therefore the way we think and feel has a strong impact on how we physically perform. In competition sports competitor's physical skills are often comparable and the difference between winning and losing is in the mind".

Individual Training

Getting Started in Shooting Sports

Any one can enter into shooting sports irrespective of his or her age. A person who gets into this sport at a younger age can pursue shooting for a very long time comfortably. Shooting requires a good physical and psychological condition, as well as technical perfection. Unlike many sports, in shooting age is not a factor. It is the only sport where you can see a great difference in age between the competitor’s. Susan Nattrass of Canada won Gold in the World Shooting Championships 2006 at the age of 55. It's never to late to start shooting sports, India's ace shooter Rajyavardhan Rathore started shooting when he was 29 and went on to win the Olympic silver medal when he was 34. Give it a shot its really worth it, you never know you could be the next world champ. Shooting is a great sport which is not just about guns, glamour or medals. It teaches a person to be more disciplined in life and is a real stress buster. At the end of the day every shooter is a winner.

Physical Training

1) Aerobic Exercises.

Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood. Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments. So what are you waiting for?
For many people, walking is a great choice for aerobic exercise. In fact, walking is one of the most natural forms of exercise. It's safe, it's simple and all it takes to get started is a good pair of walking shoes and a commitment to include aerobic exercise in your daily routine.
Of course, there's more to aerobic exercise than walking. Other popular choices include swimming, bicycling and jogging. Activities such as dancing and jumping rope count, too. Get creative.

2) Muscles Stretching

Muscles Stretching can be a key part of your exercise regimen. Stretching increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five to 10 minutes of light activity. Better yet, reserve stretching for after a workout. Keep stretching gentle. Don't bounce. If you feel pain, you've stretched too far. Hold a stretch for about 30 seconds, then switch sides and repeat.
If you have a problem area or the stretch is particularly helpful for pain or discomfort, you may benefit from repeating the stretch. If you have any health conditions or injuries, talk to your doctor or physical therapist about which stretches are right for you.

3) Endurance Training

What is the objective of endurance training?
The objective of endurance training is to develop the energy production systems to meet the demands of the event.
What are the energy production systems?
Adenosine triphosphate (ATP) is a chemical compound that supplies energy for muscular contraction. Actively contracting muscles obtain ATP from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Exercising for long periods of time will require the complete oxidation of carbohydrates or free fatty acids in the mitochondria.

4) Cardio Training

Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health. The great thing is, there are plenty of choices for cardio exercise. Anything that gets your heart rate into your target heart rate zone will work. The confusing thing is, there are so many choices out there...which exercises are the most effective? There's no 'right' cardio exercise and the best choice is the one you enjoy and the one you'll work hardest at, but there are some that work best if your goal is to blast calories and get in great shape.
1. Running
Running is a great choice for a variety of reasons:
* It doesn't require special equipment (except some quality shoes)
* You can can do it just about anytime, anywhere
* It's high impact, which helps build strong bones and connective tissue
* It gets your heart rate up more quickly than low or no impact exercise
* It helps you burn serious calories, especially if you add hills, sprints or try interval training.
2. Bicycling
Whether you're outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is. What makes cycling even better than other activities is that you can incorporate it into your daily life. You can ride to and from work or use your bike to run errands around town. It's also low impact, which is great for your joints and perfect cross-training for high impact activities like running or aerobics.
3. Elliptical Trainer
Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder. The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill. You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well. As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.
The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
4. Step Aerobics
Step aerobics is another great choice, particularly for people who like choreographed workouts, but don't enjoy the jackhammer feel of high impact aerobics. The step offers intensity without the pounding and it's easy to up the energy by adding risers.
It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions).

Special Yoga Asana For Athelete

These movements are very useful to beginners, who want to start doing yoga but don't have any experience of yoga or any other exercise.

There are several joints in our body, which needs lubrication and movements. The food we consume supplies the lubrication and Yoga and other activities provide the movements. In our regular life some of these joints are overused and some are rarely used which may create problems at later stage in your life. To help these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your body to take up Yoga.

* As your body relaxes all your muscles also relax except those muscles, which are used in the movements, so one can easily concentrate on the movement / particular muscle (effort).
* Aged and persons having diseases also can do these movements without much strain.

**Prerequisites for Yoga**
* Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.
* Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.
* The best suited time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions.
* Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before.
* Place should be spacious, clean, airy, bright and away from disturbances.
* Yoga should not be practiced on bare floor but keep mat or carpet below.
* Clothes should be comfortable, loose, clean. Undergarments are necessary.
* Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
* Women should not practice Yoga during Pregnancy and menstruation.
* One should have faith in Yoga and what he is doing.

**Yoga Positions or Asanas**
* Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health, control over mind and power of concentration.
* Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture that is stable and pleasant. A more broad definition of Yogasana according to Patanjali is "Tatodwanabhighatah" which means practice of Yogasana leads to disappearance of duality of cold-hot, sadness-joy, happiness-sorrow and so on.
* Yoga is different from exercise as it doesn't involve speedy movements, but instead very slow and steady movements.
* Yoga helps achieve relaxation which reduces stress & strain.
* Very few calories are consumed during Yogasana practice and metabolism rate of the body also drops which means reduced Aging Process.
* Less food is required as digestive power is increased.