Exercise and physical workout instructions
Give yourself time to gradually improve and adapt to increase in exercise intensity. Don’t pack a week worth of activity into a day or two. Try to maintain a moderate level of activity throughout the week. Aim for a total body workout of cardio, strength training, flexibility and balance exercises. Always consult your doctor about any medical conditions which can affect your exercise regime and follow the doctor’s advice.
· Right food before and after exercise is important
· Not eating enough before a workout can make you dizzy, light-headed, nauseated or lethargic
· A light snack instead of heavy snack is advised before workout
· Time your pre-workout snack right with proper portion sizes
· Rehydrate – High-intensity workout leads to dehydration. Hence, proper hydration is needed
· Post workout – Refuel your body with good amount of carbs and proteins. Do not skip your carbs.
“As a general rule, the heart rate should not cross more than double the baseline heart rate; 10% variation is within the safe zone. If one cannot recognize one’s own heart-beat, then the person should seek help from a doctor. Participation screening is an extremely valuable method to detect and treat pre-existing heart problems. For people taking up endurance sports like marathons, and exercising at gyms, pre-participation screening is very essential. For regular runners, annual screening of cardiovascular fitness will suffice,” explained Dr. J Harikishan, Senior General Physician, Kamineni Hospitals, Hyderabad.