NEW TO THE GYM?

There’s a lot to know be­fore you start sweat­ing it out at that fit­ness cen­tre you’ve just joined. We have some ex­pert ad­vice to share

Hindustan Times (Patna) - Live - - HT City | Lifestyle - Pr­erna Gauba pr­erna.gauba@htlive.com ■

Gyms can be in­tim­i­dat­ing for first timers. The un­known ma­chines, un­said rules and your anx­i­ety to lose the ex­tra ki­los can leave you per­plexed. Fret not! We list a few things to keep in mind to help you move in the right di­rec­tion.

WHEN TO EAT

Con­sume a mix of carbs and pro­tein two to three hours be­fore the work­out ses­sion. Have oats, whey pro­tein, a bowl of nuts or fruits. “Pro­tein will help in build­ing mus­cle whereas car­bo­hy­drates will gen­er­ate en­ergy for ex­er­cise,” says nu­tri­tion­ist Man­isha Me­hta. Eat a banana an hour be­fore your work­out, or drink a glass of co­conut wa­ter if eat­ing pre-work­out makes you un­com­fort­able. Stay hy­drated through­out your work­out, as it catal­y­ses the weight loss. How­ever eat­ing within 15 mintues to one hour af­ter the work­out is cru­cial. “Eat within 30 min­utes of work­out for proper re­cov­ery. Aim for 15-20gm pro­tein, from ei­ther an egg and a glass of milk or a cup of boiled chana with a bowl of yoghurt,” says nu­tri­tion­ist Lovneet Ba­tra. Be­gin by eat­ing a fruit to re­cover in­stant en­ergy, fol­lowed by pro­tein.

BEST TIME AND WORK­OUT

This de­pends on your ca­pac­ity and the zeal to lose weight. How­ever, when you start, make sure your heart rate is high and don’t let it dip. “The heart should beat faster than nor­mal to get the de­sired re­sults,” says Me­hta. Nu­tri­tion­ist Ba­tra adds that a 45- to 60-minute car­dio daily, and strength train­ing — 2-3 times a week — is good for be­gin­ners. Fit­ness ex­pert Ashish Gupta, how­ever, ad­vises that first-timers should avoid ex­cess work­out ini­tially. “Fol­low what the trainer tells you. Ex­cess might cause cramps and mus­cle pulls,” he says.

THE RIGHT FOOTWEAR

We of­ten for­get the ba­sics. The right shoes are im­por­tant. “One must wear com­fort­able and well-fit­ted shoes — not big, not small. They should be able to with­hold the im­pact from your work­out,” says Me­hta. If you’re jog­ging or run­ning too much, then, special run­ning shoes must be worn, as they would ab­sorb the jerks bet­ter. Casual sneak­ers or ox­fords are def­i­nitely not the right pick. Last but not the least, wear cot­ton socks as they help ab­sorb the sweat so that your feet are not slip­pery, and helps pre­vent the shoes from bad odour.

BAL­ANC­ING WORK­OUT AND DIET

Ex­er­cis­ing five days a week with a good amount of rest for the body to re­cover is best. “Al­ter­nate days of car­dio, weights and strength train­ing. Strength train­ing helps in­crease the stamina of the body and keeps the heart healthy,” says Me­hta. How­ever, bal­anc­ing your work­out with the right diet is equally im­por­tant. “It’s not about starv­ing your body for more weight loss, but fu­elling it well to pre­pare for good work­out in­ten­sity,” says Ba­tra.

KNOW YOUR BODY

It is im­por­tant to un­der­stand your body well, and know its health be­fore hit­ting the gym. “Get your BMI (Body Mass In­dex) checked and go for a blood test be­cause ex­er­cise and diet al­ter­ations must only be made keep­ing that in mind,” says Gupta. It is also im­por­tant to know your body’s wa­ter re­ten­tion and fat per­cent­age to plan the work­outs bet­ter.

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