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Magazine
FITNESS
Learn the ropes
DR. SHEELA NAMBIAR
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Before you embark on a workout programme lay a strong foundation for your fitness. The first of a three-part series to initiate you into fitness.
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Photo: C.V. Subrahmanyam
Exhilarating Aerobics: A good instructor is a must.
All ventures need a firm foundation to be strong and successful. Otherwise, it is bound to be inferior and likely to disintegrate. This is true of every aspect of life including health and fitness. Anyone who reads or watches television would have been inundated with the benefits of fitness and exercise. However, this has also led to several myths and unhealthy practices in the hope of attaining that super slim figure, which has been propagated as perfect.
It is unfortunate that, for many, the main aim and objective is weight loss. Disregarding the long-term consequences, many people from various economic backgrounds partake in dangerous exercise routines, bizarre diets, supplements and steroids.
Three main aspects
Begin by “learning the ropes”. You don’t need a PhD in Exercise Physiology or the Human Anatomy. A fitness programme is never complete without incorporation of the three aspects of fitness (cardio, strength training and flexibility) in appropriate proportions depending on individual objectives.
Coordination, Agility, Reaction time and Speed are the other aspects, which are reserved mainly for the athlete, but develop with a continuous and progressive fitness routine.
Cardio involves any activity that increases your heart rate and delivers more oxygen to the working muscles through improved blood flow. You could participate in any activity of your choice — running, walking, aerobic dance, swimming...
Objectives
While the purpose of cardio is largely to enjoy the routine, learning the correct method is key to preventing injury. Running technique, for instance, has to reproduce the heel-toe action using the muscles of the leg, which means that the landing should be soft and cushioned by strong muscles. Use of proper footwear and supportive clothing is mandatory.
Aerobic dance is exhilarating and fun. It improves coordination and brings several muscle groups into play. Learning the steps adds to the motivating factor. Of course a good instructor who knows how to modify the workout for different individuals helps injury prevention. A low impact version of the same move would spare the joints of an overweight or older individual.
The objectives of weight training can range from body building to toning or muscle strengthening. The weight used, number of repetitions per set and number of sets determine ultimate results. In short, higher weights with lower reps (6-8) will build muscle while lower weights with more reps (15-20) will increase tone and endurance of the muscle.
Several myths surround weight training, particularly among women. A basic thrice-a-week routine will suffice to maintain muscle tone for most women. While training with weights, learn about fundamentals of the body parts and muscle names along with the name of the exercise. Perfect “form” of exercise and breathing technique is mandatory to prevent injury and obtain results.
Flexibility
Stretching the muscle increases its elasticity and flexibility of the joint involved. This can be done routinely following your regular workout, or through a programme like yoga, which stresses flexibility and breathing. It is important to learn how to stretch properly and the need for a good teacher in yoga cannot be over stressed. Injuries occur when care is not taken during the initial stages.
The setback created by unforeseen injury is undesirable and avoidable. After developing a strong foundation the chances of recurring injuries and set backs can be minimised. It is then time to move on to building higher endurance and better strength and increasing flexibility.
Weight loss is inevitable, (unless of course, you decide to compensate by indulging.) and when achieved in the correct manner, is healthy and sustainable.
The author is an MD in OBGYN and a fitness and lifestyle consultant (NAFC). E-mail: drsheela@tflinc.net
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Three aspects
Cardio to improve cardio pulmonary endurance
Strength training to build muscle and strength
Flexibility to improve muscle and ligament elasticity, improve posture and keep the muscles healthy.
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Cardio
Appreciate intensity levels.
On a scale of 1-10 where one is inactivity and nine and 10 all out exertion, a beginner needs to work between 50 to 60 per cent.
A more advanced individual between 60 to 70 per cent with bursts of 80 to 90 per cent activity.
Frequency of activity should be at least 4-5 times a week for health purposes, more if the objective is weight loss.
Duration of activity may be anywhere between 20 to 60 minutes depending on intensity and goals.
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Strength training
Building muscle helps keep your weight in check by increasing the Basal Metabolic Rate.
It builds a better shape for the body and, when combined with cardio, will lower the fat percentage.
Spend enough time learning the “form” of the exercise.
If it feels awkward or if you experience pain, stop and explore it.
Delayed Onset Muscle Soreness (DOMS) is quite common in beginners or on working a new muscle.
It appears within 24 hours and can be minimised by stretching and continuing to stay active.
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