Health

Fit as a fiddle

by Trans World Features (TWF) 20 Apr 2014, 11:51 am

The gym has become the most happening place today as fitness-frenzy takes over the young and old alike. A good sign, but one has to know how to go about it too in order to avoid harm to the body experts say. Anju Munshi reports

Many a time in order to stay fit, we just walk into a gym , step on to the treadmill, pick up  weights blindly, pull a neck muscle, writhe in pain, but finish the schedule with a glass of chilled water and finally walk out tired yet satisfied. But we may actually have gone against the concept of fitness. For, without an expert’s guidance we tend to abuse our bodies, say trainers.

This is what experts say in order to avoid blunders at the gym.

Don’t sweat it:

It does feel highly satisfying to be oozing out droplets of sweat but even though an intense workout makes us feel good, shedding a few pounds of water weight is anything but healthy as per the American Fitness Practitioners and Associates. “Members exercise in a hot environment, thinking that they’re losing fat or weight, but all they’re doing is dehydrating themselves and this  can lead to cramping and injuries. Make  sure that you have a bottle of water on hand at all times,” says Farhan Amir a fitness trainer and the man behind a gym in Jammu called Fit Life .

There are many gyms that function in hot summer months without a proper cooling system. This could be dangerous warn the doctors too.

It’s not a library:

A fitness consultant with Bodyline Gym in Kolkata says that reading can be one of the worst things to do while exercising.  “If you’re going to be there to work out, you have to focus on pushing your body,” she says. If you do need a distraction to while away the time while  working out, then  she suggests watching television or listening to music with earphones instead.. “Avoid reading books and watching television in air-conditioned comforts of a gym for not only will people resent it , but it will also take away your focus from a workout .Your mind has to be in tune with the body.”

Change is the name of the game: 

Some of us also  exercise in a sequence which stops being a challenge to the body after a month or two . These set exercises can also appear monotonous and boring , in that case one could just break away from that familiar pattern , jerk away and try things  like skipping a rope or doing a  Spiderman’s climb. Not only are these good exercises but are  also fun filled and stimulating . Nothing kills the spirit to work out more than a feeling of getting bored and disinterested.

Just resist:

Simply riding a stationary bike or running on a treadmill means missing out on the benefits of resistance training, which can have an even more significant impact on weight loss than a lap around the track. “You might burn 100 calories walking a mile but in the same 20 minutes with a weight machine you may burn 300-400 calories,” says Gia Bhalla, gym trainer in Electro Fit gym in Delhi. Resistance training will also strengthen the muscles necessary for every day activity, like climbing stairs or reaching for groceries, and keep muscles in shape for old age.

More than a weight loss centre:

Instead think of it as a stress busting centre , “Relax stretch yourselves and gym for the day instead of checking the weighing scales everyday.

Never enter with an idea to lose weight quickly for that does not happen . Weight loss is another name for patience +, habit change and regularity .” says Bhalla.

Speak less, take help:

Trying to look like a know-it-all, attempting to copy those around you may not be a smart thing to do. Most gyms have trainers on the floor and it is advisable to take advantage of them. “Don’t copy. Just ask and clear your doubts,” says Piyali Sinha , a gym enthusiast in Kolkata  The same applies  when you’re new to a fitness class. Let the instructor know about any injuries or concerns. Your body will thank you. Many want to appear knowledgeable and refuse to take the trainer’s assistance. In doing so, they harm themselves instead.

Many get tempted to copy the dream body of man or woman thinking that it is the exercises that achieved it but the fact is, each body has a different shape and structure and gym gives it a toned appearance .

Take a bite:

Exercising on an empty stomach is like driving on an empty tank. Your body needs energy to work with. A healthy snack, such as a light sandwich or a  banana, can provide the extra boost you need, especially important in the morning. Because your body has been fasting overnight, you need to give it fuel to get moving. If you are the afternoon person then a cup of  tea with two biscuits one hour before the session would be ideal .

Shed off some myths:

Scared that a round of weight lifting will cause you to look bulky and muscular ? It is a common misconception that heavy weight lifting or resistance training will cause females to bulk up. “That doesn’t happen unless you’re doing growth hormones,” says Shankar Agarwal of  Fit & Fine gym, Hyderabad . “You’re not going to look manly and muscular if you add some weights. On the other hand it strengthens the muscles and gives a cushion like protection to the joints, especially for the older people,” he says.

Golden silence:

You may be a very chirpy and a bubbly person but people who visit the gym respect a silent environment and constant chattering can be annoying. Tone down all conversations and phone calls, better still to put it on a switch off mode as it will help you focus on your muscles and exercises.

Continuity factor:

The gym-enthusiasm doesn’t stay for long for many, unfortunately. It can become repetitive and monotonous and many give it up because it gets boring; again many feel that it is  non productive with no quick weight loss ;and some find their  busy schedules cannot manage time on a regular basis  in order to maintain continuity  .

The fact, however, is that continuity is important whether one likes it or not.