Health Photos
-
The best time for doing exercises are in the mornings and then in the evenings.
-
Going to the gym and swimming are both good, but in the gym one can also do weight bearing exercises. Know your limit before you start.
-
You should do your work-outs thrice a week so that your muscles get the relaxation which is a must so that you can strengthen them again. A particular sequence of exercises needs to be performed at the gym.
-
You should eat a fruit like an apple or banana or any carbohydrate-rich food like a cereal, so that it does not deplete you of your energy.
-
Be regular and aim for 3-4 workouts a week.
-
Take small sips of water during exercise.
-
Do not exercise on an empty stomach. It leads to dehydration.
-
Take it slow and exercise at a comfortable pace. You should be able to carry on a conversation comfortably while exercising.
-
Work within your limits. Do not overstretch yourself when fatigue sets in.
-
Do warm up exercises which prevent stiffness of the muscles, prevent post exercises pain and soreness and will prepare your heart and lungs for that extra effort.
-
Cool off exercises are a must since your body needs time to get back to resting stage. Breathe deeply during cool-off stage. Take a warm shower rather than a very hot or cold one.
-
Be alert to any warning signs of sore muscles or any injury of the back or knees. Stop immediately.
-
Beginners should do a high resistance-low volume work out, that too under the supervision of a trainer/instructor. You can combine this with aerobic activity where you train yourself at roughly 60-80% of your heart rate.
-
Do not fast and do not exercise on an empty stomach as the sustained effort can cause blood sugar to fall rapidly and lead to nausea, dizziness and fainting.
-
Start with 500 grams weight since you are a beginner. When you can do 12-15 reps comfortably, then increase the weights. Lift at a speed that you can control. On an average, each rep should last for 4 seconds: 2 for lifting and 2 for bringing it back.
-
Large muscles of the back, thighs and legs should be exercised first as they fatigue fast. The smaller muscles like the biceps and triceps should be exercised later.
-
You would basically require workouts with heavy weight. Always follow a low volume high intensity workout. This is best done under supervision of a trainer or instructor.
