Body Work

Get your body fest-fit!

Health & Nutrition - - CONTENTS -

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

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