|
How can I get my unmotivated body to work out?
|
|
It is not easy to maintain a regular routine of workouts (that is if you have started one already) because we tend to get a little lazy. But, all you need to do to get healthy and lose weight is move.
According to experts, the so-called lifestyle exercisers who regularly take stairs instead of elevators, walk instead of drive and clean the house, etc., lose just about as much weight and body fat as those following a structured exercise regime.
Therefore, the real key to weight control is very simple actually - just move.
|
|
I am concerned that doing strenuous workout will increase my appetite?
|
|
This is a common worry with people that if they exercise it will lead to them eating more and blow their diet altogether. But that is not true. Regular exercise, including strength training, will help you lose and control your weight.
High-intensity workouts are said to actually make you lose your appetite. Research has shown that those doing strength training will eat less fat and at the same time, boost their mechanism with added muscle.
|
|
What are the benefits of exercise?
|
|
A few minutes of exercise a day can improve your health and wellbeing. Regular exercise will help you lose weight and increase energy. It will help reduce stress and therefore, you will even sleep better.
It strengthens the heart and the lungs and brings down your risk of heart disease. On the whole, it will improve the quality of your life.
|
|
Which are the exercise equipment that are effective in the home gym?
|
|
For your home gym there are a number of exercise equipment that should help you stay fit. They are effective and easy to use. These include equipments like FitBall rollers, balance board and tools, exercise balls, bands and tubings.
|
|
How does ''breathe in breathe out'' help in exercise?
|
|
The act of breathing in and breathing out is essential when doing a workout. And there has to be a proper way of doing it. When you breathe in, it will help you bring in the appropriate amount of oxygen into the system and also help you with endurance.
A great example in this case are marathon runners who use a rhythm of breathing when running. This allows them to run longer and stay fitter.
|
|
If I am on medication, should I be careful when exercising?
|
|
Some drugs can have a negative effect on the body if it is mixed with exercise. The heart might start functioning too hard or you might not sweat as much as you should.
If you are on medication, then it is always advisable to consult your doctor before taking on exercise.
|
|
After a workout, what should be my diet?
|
|
Do not start bingeing on food as soon as you have finished your exercise regimen. Especially, immediately after the exercise, just eat some fruits and drink water. Your body is still in exercise mode and still breaking down fat, so allow it to do that without adding to its woes.
|
|
When working out, why do I sweat so much?
|
|
When working out, you will sweat because through sweating, the body gives off heat and keeps the temperature down. The more you work out, the more the sweating because the body is trying to cool itself off.
Sometimes, one person sweats more than another and this could be because of more sweat glands. On the whole, if you are sweating when working out it means that you are fit.
|
|
Is it important that I should follow a strict timing for my exercise routine?
|
|
No, it is not necessary that you have to follow a strict timing for your exercise and this is more of an ideal situation. The pros in following a set routine is that you will be more disciplined. But, you tend to feel guilty if you cannot. So, it is okay to be more practical and exercise when it is convenient. If you cannot go to the gym to work out, then put on an exercise video at home and do your exercise. As much as possible follow a routine but if you cannot, then do not feel bad about it.
|
|
What sort of an exercise routine should a beginner follow?
|
|
If you are a beginner then you must take care to not go overboard with your exercise routine because this is a very normal thing to do. Beginners tend to start aggressively and then feel discouraged if no immediate result is seen. Start low and slow and increase your target as you go. Results will take time to show up. You need to work out 3-4 days a week and may begin with walking or running for around 20-30 minutes. And as time passes, increase the timing.
|
|
Do I need to go to the gym for exercise?
|
|
It is not necessary that exercise has to be done in the gym. It can be done effectively at home, too. And apart from a vigorous workout, there are several other types of exercise like walking, dancing, gardening, biking, household chores. All these are different forms of fitness workout. The key is to keep moving.
|
|
As a beginner, can I use dumbbells?
|
|
Yes, dumbbells are recommended by experts for beginners, too, as part of strength training. They suggest using an 18 pound adjustable dumbbell which can be adjusted in 3 pound increments.
|
|
What is a warm-up exercise?
|
|
This is gentle exercise done just before you begin your fitness regimen. A warm up helps prepare your body for the stress of exercise. It may include light intensity aerobic movements like slow walking followed by light stretching. These gentle moves will increase the blood flow and heat up the muscles and joints preparing them for a rigorous workout.
|
|
What is ''cool down''?
|
|
After a workout, you need to let your body cool down. Instead of finishing off an intense workout by just sitting down or walking off, you need to follow it up with slow walking on the treadmill or stretching exercises which will help your body gradually cool down.
|
|
How do you calculate maximum heart rate?
|
|
This is based on the person's age and you can calculate maximum heart rate by subtracting the age from 220.
|
|
What is the right way to treat an injury – applying ice or heat?
|
|
In the initial stages of an injury, when there is likely to be inflammation and swelling, application of ice would be of help. Ice will reduce blood flow to the injured area and bring down inflammation. It will also decrease muscle spasms. Once the swelling has subsided, then you may apply heat to the area because heat will increase blood flow and provide pain relief.
|
|
