Health and Fitness Tips

Strength Training Tips

Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it..

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If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly.
Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.
Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.
Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.
How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter..
The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).
Try the periodization technique which progress you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps..

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Passport and Visa information

India Travel Services and Tour Operators, Each traveler must be in possession of a valid, signed passport that will remain valid for six (6) months beyond the completion of his/her trip to India. All passport holders are required to obtain a tourist visa for entry into INDIA. The visa cannot be obtained on arrival in India) In case, taking best of India & Nepal tour then you would require to get a multiple entry visa. Nepal visa visa can be obtained on arrival in Kathmandu. However, Please carry four passport size photographs.

Health Information

India Travel Services, We urge that you discuss health precautions for your exact travel itinerary with a qualified health professional at least six (6) weeks before you depart. No vaccinations are currently required for entry into India when arrival is directly from North America or an Asian or European country. Arrival and Customs Information. Please be advised that regulations at most points of international arrival do not permit passengers to be met inside secured passenger areas (such as the Customs area). In addition, airports in India are occasionally put on short-notice, high-security alerts; and, at these times, passengers can only be met outside the airport building.

Weather - The Climate in India

India Travel Planner, Weather, varies widely due to the great size of the country. It can, however, generally be described as monsoon - tropical with certain regional variations. Temperatures from April through September average in the 80's and 90's (Fahrenheit) and climb to over 100°F in some areas. The hottest, driest period is from
Mid May until late Mid June. The monsoon rains from June / July to the end of mid August provide some relief the scorching heat, but the humidity levels are very high at some of the cities.

Clothing and Accessories

India Travel Services and Tour Operators, Formal wear is not necessary while on a holiday in India. Casual shirts and slacks for men (or blouses and skirts for ladies) made of lightweight, {breathable" fabric (such as cotton) are suggested. Generally, loose-fitting clothing will prove most comfortable for daytime wear. Comfortable, soft, soled walking shoes are essential. When visiting temples, mosques, and other religious places, you will need to dress conservatively. Arms must also be covered when inside religious buildings. Please keep in mind that shoes must be removed when entering temples, mosques, and other religious places. It is, therefore, suggested that you carry a pair of socks to wear inside religious buildings. You may also want to pack a lightweight (no-plastic) raincoat and/or umbrella. Good sunglasses, sun block lotion and sun hats are essential for protection from the strong sun.

Electricity

In India, electricity runs 220/240 volts. If you do bring electrical appliances, take along an international converter kit complete with a set of adapter plugs.

Food and Drink

india travel planner India Travel Services, Indian food is known the world over for its use of spices, but it does not always have to be spicy-hot. Regardless of regional variations, grains and rice are the staples of India cuisine. Sauces (ranging in flavor from sweet to sour to hot) are generally available at every meal, and these are specially created to complement the main dish. A serving of chilled unsweetened yogurt or slice of lemon taken with your meal will help to offset the spiciness of any dish. There are a variety of vegetarian specialties - and some very sweet desserts. Do not drink (or brush your teeth with) the tap water in India. Additionally, do not accept ice in drinks. Pre-cut fruits and vegetables should be avoided. It is also advisable to carry your own personal supply of bottled water during sight-seeing excursions and during long drives.

Currency:

In India, the unit of currency is the INDIAN RUPEE, which is divided into 100 PAISE. Notes are issued in denominations of 1, 2, 5, 10, 20, 50, 100, 500 & 1000 Rupees. Coins are issued in denominations of 10,20,25 and 50 Paise. There are also coins with denominations of 1,2 and 5 Rupees. On arrival in India, you will be required to complete a Currency declaration Form, on which you must indicate the amount of money you are bringing into the country (if it is over USD $2,500 in cash and USD $ 10,000 in Travelers checks). You will definitely be asked for your exchange receipts in either country if you want to exchange any leftover Rupees back into foreign currency. You should exchange money only at authorized facilities (such as banks and hotel desks). Be aware that only paper currency will normally be accepted for exchange. In India, do not accept currency that is extremely soiled or mutilated.

Photography

India Travel Services and Tour Operators, We recommend that you bring all the photographic equipment you will need from home, including an ample supply of film and additional camera batteries. (Film, batteries, and photographic materials are available in India, but then it should be purchased from an authorised shop. It is also suggested that you check the working order of your camera and have your equipment insured before you depart. Under no circumstances is photography permitted inside aircraft or at airports. In addition, do not photograph government buildings (unless permission granted - check with guide/ tour manager) and installations or military or police personnel. Certain temples also restrict interior photography. You should also be aware that the use of video cameras is restricted in Taj Mahal at Agra. Taking photographs and/or videos when permission is not granted is inconsiderate at best and may result in the confiscation of your film.

Valuables,Safety,and Travel Insurance

india travel services Exercise the same safety precautions throughout your travels as you would at home. Be especially careful with your passport (the pages containing your photograph and passport details, as well as any amendment pages and visas). Follow the security measures included with your travelers' checks, and also leave an additional record of their numbers at your hotel. Do not carry this record with you during sightseeing tours. Please do not pack valuable items (such as your camera and jewelry) in checked baggage. We recommend that all travelers purchase adequate trip cancellation / interruption, medical, and baggage insurance and that they carry the details of their coverage with them on tour.

Gratuities

Many travelers view tipping as a difficult subject, though this need not be the case. The first thing to remember is that tipping is not compulsory. Nor are there any fixed amounts. The bottom line in determining whether and how much to tip is to ask yourself how much the individual did to make your travel more enjoyable.

Language

india travel services India's official language is Hindi. However, each state has its own official regional language. As such, there are over fourteen (14) "official" languages in India. English is widely spoken and understood all over the country.

Communications

India operates on Greenwich Mean Time (GMT) +five (5) hours and thirty (30) minutes.

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Health and Fitness Tips

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