Get your body fest-fit!
Time to get into shape with the festive season upon us… You rush to the nearest sports’ shop to buy those cool workout gears and shoes. First day of workout, entering the weight training zone and trying to impress yourself, you lift heavy. The next day, your back hurts, your body is uber sore, every movement seems like climbing the Himalayas. You don’t step into the gym for a week after that. Ever wondered what went wrong! If you are a couch potato and have suddenly decided that you need to get fit, don’t just jump into intensive workouts like bootcamp, MMA (mixed martial arts) or heavy lifting. Before starting any workout, consider the following:
Be Goal-oriented: Is it weight loss or weight gain? Is your goal to improve fitness or to participate in a marathon? Medical History: Medical assessment is very important before starting any workout regime. For instance, if you are suffering from arthritis, then jumping and running exercises are not recommended. Time Frame: Fitness takes time; it’s not an overnight journey. When setting the time frame for your goals, consider the following factors: 1. How many times in a week can you exercise ? 2. How many hours in a day can you exercise ? 3. How is your lifestyle and eating habits?
Some tips on getting started:
Start slow, keep your warmups and cooldowns for longer duration. Start with 45 minutes of exercise regime and then progress to an hour. Post exercise, you should feel happy, energetic and fresh. Ideally, I would suggest two days of strength training, two days of cardio, one day of flexibility and one day of functional training. Take longer duration of breaks, if required, between the workouts, for recovery. Listen to your body. All days are not the same.The days you feel too energetic, do a good strength training exercise. The days you feel too exhausted, go for yoga or mobilitybased exercises. Be flexible with your training regime. Do not do ego training. Just because it looks cool lifting heavy weights, don’t do them. The chances of injury are also high especially if the form and posture are not right. Focus on correct form and technique rather than how many kgs you lift, when working out. Fitness takes time, be patient. The excitement of starting the journey and seeing the results is so much that individuals tend to go overboard and do many classes at one go leading to overtraining. Overtraining will either lead to too much soreness which will stop the consistency of workout or will simply not give any results. Recovery and nutrition play a very big role in getting results. There will be not repair if you do not eat nutritious food and have a haywire pattern of sleep. Stop being too easy on yourself too. If, after a workout, you feel that you are able to do one more session means you have not given your 100 %.
Listen to your body. All days are not the same. The days you feel too energetic, do a good strength training exercise.
MeeraBanGera Fitness Expert, Talwalkars Better Value Fitness Ltd