5 tips for smart workouts
It’s that time of the year when the battle between temptation and will power gets heightened. With the festive season beginning now and carrying on till that last night of revelry is done with, sometime in January, it’s easy to gorge, guzzle and give the gym the go-by. For most of us, this is the time of the year when we tend to pack on the kilos. It’s simple: we eat and drink more (much of it not very healthy stuff) and exercise less or not at all. Outcome: more calories are added than burned and it shows on the weighing scales. Thus, sticking to your regimen during this season may be tough but is most essential if you want to ward off that extra flab.
Six tips to stay fit this winter |
The winter months pose a challenge to our health. Here are some easy tips to stay healthy around this time of the year. Keep Pumping: Most people start skipping workouts in winter. Says Dr Sanjay Gogia, Consultant, Max Hospital, New Delhi: “Regular exercise will keep your energy levels up and help you beat the winter blues.” Beat the Stress: Many people feel more stressed out in winter. Says Dr Gogia: “Learn yoga, meditation or other deep breathing techniques. These can be done almost anywhere, regardless of the weather.” Curb the Carbs: Says Dr Sandeep Budhiraja, Senior Consultant, Max Hospital, New Delhi: “The cold weather induces a craving for sweets and starches—like sugar, soda, pastries and cheese.” The solution: increase your protein intake. Soak up the Sun: Spending time basking in the sun may be more important than you think. Says Dr Budhiraja: “Bright-light therapy can bring quick benefits to people with depression or SAD (seasonal affective disorder).” A caveat: avoid dozing under the mid-day sun. Have a Brew: Drinks like coffee, tea and beer not only warm the body, but also heat the immune system and prevent certain ailments. Says Dr Budhiraja: “They contain high levels of antioxidants, which inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health.” Increase your Omega 3 Intake: Winter can be tough on your skin. Cold, dry air damages the skin’s natural moisture barrier, leaving it in need of rehydration. One of the best things you can do is to get plenty of healthy omega-3 fatty acids, which are found in fish, corn, yogurts, eggs, sunflower oil and walnuts. Manu Kaushik |
If you’re reading Treadmill, there’s a not-so-slim chance that you’ll be exercising this season. So here goes a set of five tips on things that we often tend to overlook while exercising.
Always run at an incline. If you’re running on the treadmill, set it at an incline of 2. Setting it at 0 as most people do is equivalent to running downhill. At 2, it mimics the curvature of a road and ensures you do more work and hence burn more calories.
Form’s better than weight. If you have to swing your torso, hunch your back or struggle while weight-training, you’re going too heavy. Try a lighter weight and focus on your form. Improper form has no benefits and can cause injuries.
Side-bends are of no use. In most gyms you’ll find a bunch of people holding dumbbells at their sides and bending their torsos side to side in the hope that this strange movement is going to rid them of their love-handles. Rubbish. Side-bends are useless exercises. Do floor crunches and add a cardio session to your regimen if you want to get rid of fat around your waist.
Stretching is for cats. And dogs. Static stretching before your workout is not the best way to warm up. Instead, jog or cycle for 10 minutes to get your body work-out ready. I know many trainers insist on stretching your muscles before you hit the weights but that’s of no use. In fact, static stretching can lead to pulled muscles and a visit to a doctor.
Go basic for best results. Exercises that use your own body weight like the basic push-up, the body-weight squat and the chin-up where you use a bar to pull yourself up are the best fundamental exercises. Do at least one of these as part of your routine and you’ll see all-round improvement in strength, stamina and size.
Muscles Mani
write to musclesmani@intoday.com Caveat: The physical exercises described in Treadmill are not recommendations. Readers should exercise caution and consult a physician before attempting to follow any of these.
