Here’s how you can plan your fit­ness

Hindustan Times (Patna) - Live - - Lifestyle -

If you took a well-de­served break from sports dur­ing the sum­mer, here are some strategies to get back up to speed with an ex­er­cise reg­i­men that is adapted to your needs.

Start with a med­i­cal check-up: Don’t take the plunge with­out the right prep: a blood test is a use­ful step, even if you don’t suffer from any specific symp­toms. A check-up with a car­di­ol­o­gist can also help. If you are over­weight, seek help to start a diet with a re­lated pro­gram of phys­i­cal ac­tiv­ity.

Re­in­force core mus­cles: Do the plank for core mus­cle strength, re­quired by the vast ma­jor­ity of sports. Start off gen­tly by hold­ing the pos­ture for ap­prox­i­mately 30 sec­onds. Re­peat three times. Then ex­tend the time you hold the pos­ture for up to a minute.

Work on your bal­ance: Try to stand on one foot with your eyes closed for as long as pos­si­ble. Re­peat this ex­er­cise while stand­ing on your other foot, and try to hold the po­si­tion for longer. Cer­tain yoga pos­tures that aim to de­velop root­ed­ness (dancer, tree, ea­gle) are ideal for de­vel­op­ing bal­ance. Boost your per­for­mance:

Peo­ple who run should main­tain higher lev­els of vi­ta­min D, which reduce the risk of frac­tures and fa­tigue. As for nu­tri­tion, your body needs more pro­tein if you ex­er­cise reg­u­larly: a daily 1.7g for each kilo of body­weight if you are body­build­ing or run­ning a marathon, as op­posed to 1g per kilo of body­weight un­der nor­mal cir­cum­stances.

PHOTO: ISTOCK

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