Exercising the Right Way!
To get
optimum results from your Workout, it is important to ‘workout right’! STAYFIT Magazine talks to Reema Sarin, Founder 'BOLLYFIT' on How!
Here are
some tips to exercise the correct way -
Always Warm-up before you Workout: Without a warm-up, you're asking your
body to work before the oxygen and blood flow reach the muscles. You increase
the risk for injury, and with cardiovascular exercise, you raise the heart rate
too fast. If you don't warm up before lifting weights, meanwhile, you risk torn
muscles and won't be able to lift as much weight. Get your blood flowing by
spending a few minutes on the treadmill or exercise bike, or even walking in
place.
Resistance training for ‘Fat burn’: Many people think they need only a
cardiovascular exercise program. We begin losing muscle at age 30.Strength
training builds muscles, which increases metabolism and burns fat as well as calories.
Strength-Training: The safest way to
use strength machines or dumbbells is for optimum results is to lift in phases,
exhale for two counts and hold briefly at the top of the contraction, then
return as you inhale for four counts. Also always exhale during effort! Doing
weight-lifting repetitions too fast raises your blood pressure and increases
your risk for joint injury.
Getting those Abdominal Crunches right!:
Many people do crunches or abdominal workouts without ever toning their
abdomens. The problem is that they're using the upper torso, neck, and head to
do the work. The contraction should be from the ribcage to the hip bone.
Have the correct stance on your Gym Machine! - Stand erect when you're working out
on one of these machines, without holding on too tightly to the cardio
equipment lets you ‘cheat’ and keeps you from moving your arms, which is
essential to boost your heart rate and burn extra calories. Instead of
gripping, just rest your fingers, from your index finger to the pinkie, on the
bars. As you get more comfortable, drop a finger. Eventually, you may have just
the index fingers resting there for security.
Vary your Exercise Regime – You must
change your workout as doing the same exercise routine day after day, means you
are working the same muscles each time, and as they become very efficient, they
use up less energy, and you burn fewer calories. Find different types of
exercise that you enjoy, and make it a point to vary what you do.
Cool-down & Stretch – Always
‘cool down’ your muscles and let your heart rate come down slowly at the end of
your workout. This means exercising at a slower pace for 5 to 10 minutes. Stretch
well once your workout is over, which means holding a static stretch with no
movement at the joints. Your body should feel lengthened but not to the point
of pain.
Drink enough water - Muscles need fluid to contract
properly, so if you don't drink enough, you can get muscle spasms or aches.
Drink water before, during and after exercise.
