Since we have been discussing plateaus and how to get the best out of your exercise in general, a very important and effective way to reach our exercise goals is - periodization! As the name suggests, periodization means organizing, designing and planning your workout, focusing on specific goals - accomplished one at a time and yet covering all goals, over a period of time!
Periodization is popular in the sports and athletic circles, whereby athletes are given planned workouts focusing on specific areas like strength training, hypertrophy, agility training or endurance training.In simple words, Periodization deals with altering the exercise and training to target certain benefits at a certain time of the year and to help the athelete “peak” (performance wise) for big events.
The benefits of periodization are -
* The focus on one component of fitness, maximizes the results with respect to that component.For example, when one is training to maximize endurance or speed, it is necessary to minimize hypertrophy (muscle growth). If not done properly, it can hinder your performance by not only adding way too much extra body weight, but also in other ways!
* It can avoid plateaus, overtraining and over use/stress injuries!
* It can avoid boredom, and improve motivation and adherence to the workout
The modern approach to periodization was developed by a Russian sports scientist and usually begins with a general physical preparation phase(GPP) where the training intensity is kept low and the volume is kept high.
This helps to develop some basic hypertrophy, strengthen ligaments, tendons, other connective tissues, and helps build a foundation from which further training takes place. As the training continues, intensity gradually increases and (frequency and duration may change as well) to become more sport specific while the volume reduces.
Individual programs can take into account, your personal schedule, injury history, and goals.Each phase has a different set, repetition, and speed scheme to target various areas of training.
Sunday, January 23, 2011
Is it an attitude plateau?
Sometimes results of any exercise activity performed repeatedly with no progression, get stagnated due to no additional stimulation for the body to respond and develop in the process!
There are some ways to break out of it, as we have discussed which include total rest or active rest, varying the activities and checking the nutrition and water intake!
However, this is also a good time to question yourself, and see whether it is just an 'attitude' plateau!What we mean by that is, are you simply 'feeling' tired or bored of your workout? And feel hopeless, as if you're never going to get results! Interestingly, the mind-body connection is so unmistakably accurate, whether you believe it or not, that this attitude of yours can actually make you resist any tangible results, that may have been otherwise possible to achieve.
Another reason why it is very important to watch that attitude of ours, is because of the mental-emotional connection to food intake and exercise! So, after an initial bout of enthusiastic effort at exercising, motivated by the initial good response of the body when you begin any exercise activity, in a few days you feel de-motivated if the results are not matching your 'expectations', watch it!
This is usually accompanied by a feeling of 'what is the use' and pessimism.And if you are an emotional eater, then this feeling is enough to get you back right to where you started!
Our body works in simple ways. Short-term efforts give short-term results. Long-term results need patience and consistency in sticking to your exercise routine, rather than a yo-yo of sporadic and heroic outbursts of enthusiasm followed by laziness and binging! So an attitude plateau is best avoided by planning and following a process to reach your goals, instead of constantly being in search of short-cuts and quick fixes!
A possible solution is 'periodization'! More on that next week!
Remember that you can’t continue doing the same thing the same way and expect different results. If what you’re doing is not working, make changes!
There are some ways to break out of it, as we have discussed which include total rest or active rest, varying the activities and checking the nutrition and water intake!
However, this is also a good time to question yourself, and see whether it is just an 'attitude' plateau!What we mean by that is, are you simply 'feeling' tired or bored of your workout? And feel hopeless, as if you're never going to get results! Interestingly, the mind-body connection is so unmistakably accurate, whether you believe it or not, that this attitude of yours can actually make you resist any tangible results, that may have been otherwise possible to achieve.
Another reason why it is very important to watch that attitude of ours, is because of the mental-emotional connection to food intake and exercise! So, after an initial bout of enthusiastic effort at exercising, motivated by the initial good response of the body when you begin any exercise activity, in a few days you feel de-motivated if the results are not matching your 'expectations', watch it!
This is usually accompanied by a feeling of 'what is the use' and pessimism.And if you are an emotional eater, then this feeling is enough to get you back right to where you started!
Our body works in simple ways. Short-term efforts give short-term results. Long-term results need patience and consistency in sticking to your exercise routine, rather than a yo-yo of sporadic and heroic outbursts of enthusiasm followed by laziness and binging! So an attitude plateau is best avoided by planning and following a process to reach your goals, instead of constantly being in search of short-cuts and quick fixes!
A possible solution is 'periodization'! More on that next week!
Remember that you can’t continue doing the same thing the same way and expect different results. If what you’re doing is not working, make changes!
Get Unstuck
In the past week alone, I came across a large number of people, who have been going through what is popular in the fitness jargon, as the ‘plateau’, and which in lay man terms is - reaching a stage where the progress stagnates and results are not coherent with the efforts invested, with respect to exercise! The most common experience is when you lose weight consistently during the initial few months after beginning an exercise routine, and then seem to stay on a constant weight without any further progress!
Dreaded by many fitness enthusiasts, a plateau is common after –
* Performing the same exercise, repeatedly without any progression for more than three to four months
* Changing exercises frequently even before the body begins to respond to it
* Exercising heavily (long durations, many times a day) and without adequate rest, often leading to overtraining
* Exercising without any periodization or planning thereby leaving little scope for progression
The human body adapts to any stress in about 4-6 weeks time. Therefore, any exercise movement performed repeatedly, without any progression (in the form of changing the number of repetitions, form, weight used etc.) leads to no additional challenge on the body, in order for the body to develop additional muscular or cardiovascular strength and endurance to deal with it. So, it may seem like our regularity and dedication to our fitness routine is not bearing the desired results and may de-motivate or frustrate many!
However, at this stage it becomes necessary to understand that instead of working harder, we need to work smarter. Working smarter may need a complete paradigm shift – try telling someone who is thinking on working out twice a day, to break the plateau – that he/she needs to instead take a break from working out completely and rest, and you will be lucky if you can escape with just a shocked look!
There are however, some measures that one can take to break the plateau like –
Take complete rest – Our body, responds and develops the strength and endurance, that we are working for, only when the body is resting. Rest can mean many things – from getting adequate sleep at night, taking a complete break from any exercise activity to changing the activity to something entirely different from the present one. Sleep is an important factor, since the growth hormones are secreted at night, when we are sleeping and help build our body. Not indulging in any activity can be termed as ‘passive rest’ and may not be very useful in the long run. A better alternative is to take ‘active rest’ – which may range from leisure walks, to Yoga or any activity that is less intense and different from the present activity.
Over a period of time, it is not uncommon to observe a plateau in the results of your workout, despite putting in the same or even extra effort! And as observed, it usually happens due to the amazing ability of the human body to adapt to any stress placed on it, in a month’s time. Other reasons include overtraining, lack of rest, no overload or performing repetitive exercises.
Some ways to break beyond the plateau are –
Vary the Training – Instead of weight training every day, as a part of your routine, cut down the volume by doing it 3-4 times a week, and on the other days, take active rest through walks, other cardio exercises, dance, yoga or some sports activities etc. Another option could be to do circuit training, with low weights on one or two days of the week.
Get lots of sleep – A good sleep of 7-8 hours, at night is essential for the body to recover and develop itself against the stress. The human growth hormones are in action only during night, when we sleep, and hence a good night’s rest is essential. Taking power naps during the day is also a good option!
Check your diet – Usually, a very good way to break out of the plateau is to check your diet routine or modify it, or even start one in case of some of us who believe more in exercising and less in managing our diets! It is important to note, that diet, does not mean – as is commonly known to be – cutting down food intake or not eating at all, but more of finding healthier alternatives for your usual high calorie options. For example, a mid-day snack could be a bowl of sprouts or raw veggies instead of something high in calories like chips or biscuits.
A very important case here, could also be that you are not eating enough, and your calorie intake needs to be increased, ofcourse through healthy options. An expert nutritionist or dietician could be helpful at this time.
Dreaded by many fitness enthusiasts, a plateau is common after –
* Performing the same exercise, repeatedly without any progression for more than three to four months
* Changing exercises frequently even before the body begins to respond to it
* Exercising heavily (long durations, many times a day) and without adequate rest, often leading to overtraining
* Exercising without any periodization or planning thereby leaving little scope for progression
The human body adapts to any stress in about 4-6 weeks time. Therefore, any exercise movement performed repeatedly, without any progression (in the form of changing the number of repetitions, form, weight used etc.) leads to no additional challenge on the body, in order for the body to develop additional muscular or cardiovascular strength and endurance to deal with it. So, it may seem like our regularity and dedication to our fitness routine is not bearing the desired results and may de-motivate or frustrate many!
However, at this stage it becomes necessary to understand that instead of working harder, we need to work smarter. Working smarter may need a complete paradigm shift – try telling someone who is thinking on working out twice a day, to break the plateau – that he/she needs to instead take a break from working out completely and rest, and you will be lucky if you can escape with just a shocked look!
There are however, some measures that one can take to break the plateau like –
Take complete rest – Our body, responds and develops the strength and endurance, that we are working for, only when the body is resting. Rest can mean many things – from getting adequate sleep at night, taking a complete break from any exercise activity to changing the activity to something entirely different from the present one. Sleep is an important factor, since the growth hormones are secreted at night, when we are sleeping and help build our body. Not indulging in any activity can be termed as ‘passive rest’ and may not be very useful in the long run. A better alternative is to take ‘active rest’ – which may range from leisure walks, to Yoga or any activity that is less intense and different from the present activity.
Over a period of time, it is not uncommon to observe a plateau in the results of your workout, despite putting in the same or even extra effort! And as observed, it usually happens due to the amazing ability of the human body to adapt to any stress placed on it, in a month’s time. Other reasons include overtraining, lack of rest, no overload or performing repetitive exercises.
Some ways to break beyond the plateau are –
Vary the Training – Instead of weight training every day, as a part of your routine, cut down the volume by doing it 3-4 times a week, and on the other days, take active rest through walks, other cardio exercises, dance, yoga or some sports activities etc. Another option could be to do circuit training, with low weights on one or two days of the week.
Get lots of sleep – A good sleep of 7-8 hours, at night is essential for the body to recover and develop itself against the stress. The human growth hormones are in action only during night, when we sleep, and hence a good night’s rest is essential. Taking power naps during the day is also a good option!
Check your diet – Usually, a very good way to break out of the plateau is to check your diet routine or modify it, or even start one in case of some of us who believe more in exercising and less in managing our diets! It is important to note, that diet, does not mean – as is commonly known to be – cutting down food intake or not eating at all, but more of finding healthier alternatives for your usual high calorie options. For example, a mid-day snack could be a bowl of sprouts or raw veggies instead of something high in calories like chips or biscuits.
A very important case here, could also be that you are not eating enough, and your calorie intake needs to be increased, ofcourse through healthy options. An expert nutritionist or dietician could be helpful at this time.
Wearing the right outfit!!
Health and Fitness, through working out is the new favourite sport, across a large cross-section of the society, as per recent research! And it is not surprising that people take it up seriously, right from choosing a proper place, to choosing the right clothes, shoes and even water-bottle! Many of the leading sports brands have a range of workout accessories, right from wrist-bands, head-bands to water-sippers and the like!
Though the accessories need not always be a necessary option, when it comes to clothing, it becomes important to pay attention to our choices!
Though it is common to see ladies wearing traditional outfits like salwar-kameez or saree, when out for a walk outdoors, when it comes to working out at health club facilities, most ladies seem to be pretty confident about sporting trendy sports wear like track pants and T-shirts. Most health clubs also strictly require female members to do that, since it helps reduce injury and mishaps due to the clothing that could get caught in between machines. Men, even otherwise do not have to go through major transitions as far as clothing is concerned!
However, even if one has chosen to wear sportswear, the quality and type of the material used, also becomes of primary importance! While the traditional instruction has been to wear ‘comfortable cotton’ apparel, since it soaks up the sweat which almost always accompanies a workout! Needless to say, silk or purely polyester options are then definitely out of the question!
However, what fitness experts over the years have come to observe is that, cotton materials may be good at absorbing sweat but they are not good at managing it, so as to make the person feel comfortable. Also, since cotton gets wet, when drenched in sweat, it covers the body with a cold, wet layer of clothing which could lead to temperature differences between the body and the surrounding!
The type of clothes, and more specifically the material they are made from, are very important factors to be considered, not just from style or comfort point of view, but also from a scientific point of view.
Since, every exercise activity is associated with the release of sweat, it becomes necessary to find effective ways to manage it. Sweating is mechanism to cool the body, and hence the clothes worn by you must absorb it in them, since otherwise the layer of wet clothing clings on your body and stops the process of evaporation and prevents the body from 'breathing'!
· Let's start with the appropriate clothing for winters -
The cold temperatures of winter, cause a huge temperature difference between the body and the environment. While it is obviously impossible to wear sweaters and woolen clothing to help keep you warm while working out (wool and the allied synthetic materials are good isolators and restrict the heat within them, thereby proving to be bad at transferring the heat outside!), multiple layers of clothing is a good way to keep yourself warm, and at the same time ensuring good transfer of heat to the environment.
· There are many materials (like Dri-Fit etc. by some leading brands) available in the market these days, that claim to have excellent sweat absorbing abilities and help keep the body dry.
People are known to change their T-shirts, in the middle of a workout, if it has gotten wet and uncomfortable. Lycra cotton is also very commonly used to make sportswear and exercise clothing. The key is to wear ‘breathable’ materials.
· The type of clothing may also differ slightly based on the kind of workout too, like for example, a Yoga workout may need extra stretchable clothing, and synthetic clothes may hinder the movements.
The clothes also need to be loose enough to accommodate all movements, but at the same time, not be too loose that it hinders the workout by getting stuck in any machines etc.
Though the accessories need not always be a necessary option, when it comes to clothing, it becomes important to pay attention to our choices!
Though it is common to see ladies wearing traditional outfits like salwar-kameez or saree, when out for a walk outdoors, when it comes to working out at health club facilities, most ladies seem to be pretty confident about sporting trendy sports wear like track pants and T-shirts. Most health clubs also strictly require female members to do that, since it helps reduce injury and mishaps due to the clothing that could get caught in between machines. Men, even otherwise do not have to go through major transitions as far as clothing is concerned!
However, even if one has chosen to wear sportswear, the quality and type of the material used, also becomes of primary importance! While the traditional instruction has been to wear ‘comfortable cotton’ apparel, since it soaks up the sweat which almost always accompanies a workout! Needless to say, silk or purely polyester options are then definitely out of the question!
However, what fitness experts over the years have come to observe is that, cotton materials may be good at absorbing sweat but they are not good at managing it, so as to make the person feel comfortable. Also, since cotton gets wet, when drenched in sweat, it covers the body with a cold, wet layer of clothing which could lead to temperature differences between the body and the surrounding!
The type of clothes, and more specifically the material they are made from, are very important factors to be considered, not just from style or comfort point of view, but also from a scientific point of view.
Since, every exercise activity is associated with the release of sweat, it becomes necessary to find effective ways to manage it. Sweating is mechanism to cool the body, and hence the clothes worn by you must absorb it in them, since otherwise the layer of wet clothing clings on your body and stops the process of evaporation and prevents the body from 'breathing'!
· Let's start with the appropriate clothing for winters -
The cold temperatures of winter, cause a huge temperature difference between the body and the environment. While it is obviously impossible to wear sweaters and woolen clothing to help keep you warm while working out (wool and the allied synthetic materials are good isolators and restrict the heat within them, thereby proving to be bad at transferring the heat outside!), multiple layers of clothing is a good way to keep yourself warm, and at the same time ensuring good transfer of heat to the environment.
· There are many materials (like Dri-Fit etc. by some leading brands) available in the market these days, that claim to have excellent sweat absorbing abilities and help keep the body dry.
People are known to change their T-shirts, in the middle of a workout, if it has gotten wet and uncomfortable. Lycra cotton is also very commonly used to make sportswear and exercise clothing. The key is to wear ‘breathable’ materials.
· The type of clothing may also differ slightly based on the kind of workout too, like for example, a Yoga workout may need extra stretchable clothing, and synthetic clothes may hinder the movements.
The clothes also need to be loose enough to accommodate all movements, but at the same time, not be too loose that it hinders the workout by getting stuck in any machines etc.
Multi Gym – Compact and healthy!
Multi-gyms at home or at a society club house, are a great way to keep your exercise routine going, especially during winters or rainy season, when stepping out of the house to go to your health club may not feel like an attractive option! Needless to mention, there are also many people who use the multi-gym at all times, whether in the comfort of their own homes, workplace or the clubhouse.
A multi-gym is also a good option to be installed at the workplace, if employee well being is am area of interest to the management.
Some of the features of multi-gym machines are as below -
They are very versatile, in that they usually have exercise equipments arranged for almost all body parts, right from chest muscles, back to thighs and abdominals. Some common exercises are bench press, lat pulldown, leg curls, abdominal crunches, tricep pushdowns, bicep curls and in some models, leg press as well.
The space requirement is really compact as compared to the total space that all these machines individually, will occupy. It could be as small as 5 x 5 feet, and hence are ideal when there are space constraints. Also all movements during the exercises also fit in close to the periphery of the machine, and hence there is no need for too much space clearance on either side!
All seats are comfortable and at similar adjustable heights, very much like the regular machines. They also have the usual ranges of resistance or weight plates like the regular machines.
Though they are perfect for weight training, they offer absolutely no options for a cardio workout. A good workout must have a good balance between the cardio, weight training and stretching parts. Hence it is necessary to find ways for a cardio workout in addition to weight training.
Also, multi-gyms are expensive machines, and hence getting them for personal use is a good option, only in case one is serious about fitness and working out. Also, since it may be un-supervised, it is necessary to have some prior experience of working out to get the form and technique of each exercise right, either at a health club or under a personal trainer to avoid injuries and strains.
A multi-gym is also a good option to be installed at the workplace, if employee well being is am area of interest to the management.
Some of the features of multi-gym machines are as below -
They are very versatile, in that they usually have exercise equipments arranged for almost all body parts, right from chest muscles, back to thighs and abdominals. Some common exercises are bench press, lat pulldown, leg curls, abdominal crunches, tricep pushdowns, bicep curls and in some models, leg press as well.
The space requirement is really compact as compared to the total space that all these machines individually, will occupy. It could be as small as 5 x 5 feet, and hence are ideal when there are space constraints. Also all movements during the exercises also fit in close to the periphery of the machine, and hence there is no need for too much space clearance on either side!
All seats are comfortable and at similar adjustable heights, very much like the regular machines. They also have the usual ranges of resistance or weight plates like the regular machines.
Though they are perfect for weight training, they offer absolutely no options for a cardio workout. A good workout must have a good balance between the cardio, weight training and stretching parts. Hence it is necessary to find ways for a cardio workout in addition to weight training.
Also, multi-gyms are expensive machines, and hence getting them for personal use is a good option, only in case one is serious about fitness and working out. Also, since it may be un-supervised, it is necessary to have some prior experience of working out to get the form and technique of each exercise right, either at a health club or under a personal trainer to avoid injuries and strains.
Winter Woes!!
Winter is here and one of its common side effects is laziness, with a generous dose of exceptions, mind you! However, it usually is a time of low motivation, especially for the early morning workout enthusiasts thanks to the cozy comfort a blanket can give!
Here are few tips to keep in mind during winters and also to stay motivated –
Due to low temperatures, muscles and joints need more time to loosen up and get ready for workout. Hence not only is it essential to not skip the warm-up, it also becomes essential to extend the time of a warm-up session to anything upto 15 minutes and also to start slowly with some low-impact cardio activity like walking or stair climbing etc. Starting your warm-up with a jog or jumping can be extremely injury-prone.
Another very important area to be taken care of, is the way you get up in the morning. Since the muscles are not very flexible at that time, it is essential to adopt right postures during getting up, to avoid lower back pain or other problems. Some correct techniques are to turn to your right and then get up with the support of your hand and shoulders, or lie down on your back and rock yourself up by folding the knees and getting them close to the chest.
Rest in-between the workout is also best done actively and dynamically, instead of passively like sitting down or stopping completely, since the body temperature may fall down.
If workout during mornings is becoming difficult to adhere to, shift the timings to anytime later in the day, preferably before night. Needless to say, anytime is better than not working out at all!
Having a workout buddy works best during this time, to keep yourself and your friend motivated.
Make sure to cool down your body adequately after a workout, before stepping out into the open to avoid extreme changes in temperature which can cause distress to the body.
Drink plenty of water to avoid dehydration since though the thirst level is low during winters, the body continues its metabolic activities causing loss of water
Winter time also sees an increase in appetite, and hence it is essential to eat freshly prepared, hot, nutritious and healthy foods, instead of satiating hunger through junk food and the like.
Here are few tips to keep in mind during winters and also to stay motivated –
Due to low temperatures, muscles and joints need more time to loosen up and get ready for workout. Hence not only is it essential to not skip the warm-up, it also becomes essential to extend the time of a warm-up session to anything upto 15 minutes and also to start slowly with some low-impact cardio activity like walking or stair climbing etc. Starting your warm-up with a jog or jumping can be extremely injury-prone.
Another very important area to be taken care of, is the way you get up in the morning. Since the muscles are not very flexible at that time, it is essential to adopt right postures during getting up, to avoid lower back pain or other problems. Some correct techniques are to turn to your right and then get up with the support of your hand and shoulders, or lie down on your back and rock yourself up by folding the knees and getting them close to the chest.
Rest in-between the workout is also best done actively and dynamically, instead of passively like sitting down or stopping completely, since the body temperature may fall down.
If workout during mornings is becoming difficult to adhere to, shift the timings to anytime later in the day, preferably before night. Needless to say, anytime is better than not working out at all!
Having a workout buddy works best during this time, to keep yourself and your friend motivated.
Make sure to cool down your body adequately after a workout, before stepping out into the open to avoid extreme changes in temperature which can cause distress to the body.
Drink plenty of water to avoid dehydration since though the thirst level is low during winters, the body continues its metabolic activities causing loss of water
Winter time also sees an increase in appetite, and hence it is essential to eat freshly prepared, hot, nutritious and healthy foods, instead of satiating hunger through junk food and the like.
Post-Marathon Recovery!
Recovering after running a marathon is as essential as training for the marathon. A marathon run places heavy demands on the runner – physiologically and mentally and hence it becomes essential to rest and regenerate in order to ensure a smooth transition back into one’s normal routine.
Here are some useful tips –
The last few meters during the marathon usually see a build-up of lactic acid in the muscles, which can cause the legs to feel heavy and fatigued. Therefore it is advisable to not stop immediately after the run and engage in some dynamic cool-downs like a gentle jog or run for a few hundred meters to remove the lactic acid from the blood stream. A massage, hot-bath or sauna can also help to relax the muscles. Changing into dry clothes immediately after the run can also help feel better.
The heat generated during the long run causes loss of water from the blood stream and can lead to dehydration. Therefore it is essential to replenish the body water level by drinking adequate liquids and fluids. Liquids and fluids need to be taken in periodically and regularly in small amounts over the next couple of days, instead of gulping down large quantities of water just after the run.
The body also loses a lot of minerals and essential nutrients through sweating and water loss. Therefore, it is important to replenish the reserves of these minerals by consuming nutrient-rich foods for the next couple of days or even weeks depending on the rate of absorption, physical activity etc. Eating some snacks high in carbohydrate, sugar and salt content, immediately after the run is also a good idea to temporarily restore blood sugar and sodium content in the body. Coffee or alcohol, immediately after the race, is not advisable since they will lead to more dehydration!
It is advisable to rest well and get at least 8-10 hours of sleep. Also, engage only in light exercises like cycling, swimming or walking and light stretching for 30-40 minutes and not engage in intensive or heavy training at least for two to three weeks after the race.
It usually takes two to four weeks to recover fully from a marathon, depending on many factors like nutrition and supplements, physical activity status at work or home, mental and emotional status etc. However, it is better to keep yourself active through light physical activity instead of merely sleeping and resting the whole time!
Here are some useful tips –
The last few meters during the marathon usually see a build-up of lactic acid in the muscles, which can cause the legs to feel heavy and fatigued. Therefore it is advisable to not stop immediately after the run and engage in some dynamic cool-downs like a gentle jog or run for a few hundred meters to remove the lactic acid from the blood stream. A massage, hot-bath or sauna can also help to relax the muscles. Changing into dry clothes immediately after the run can also help feel better.
The heat generated during the long run causes loss of water from the blood stream and can lead to dehydration. Therefore it is essential to replenish the body water level by drinking adequate liquids and fluids. Liquids and fluids need to be taken in periodically and regularly in small amounts over the next couple of days, instead of gulping down large quantities of water just after the run.
The body also loses a lot of minerals and essential nutrients through sweating and water loss. Therefore, it is important to replenish the reserves of these minerals by consuming nutrient-rich foods for the next couple of days or even weeks depending on the rate of absorption, physical activity etc. Eating some snacks high in carbohydrate, sugar and salt content, immediately after the run is also a good idea to temporarily restore blood sugar and sodium content in the body. Coffee or alcohol, immediately after the race, is not advisable since they will lead to more dehydration!
It is advisable to rest well and get at least 8-10 hours of sleep. Also, engage only in light exercises like cycling, swimming or walking and light stretching for 30-40 minutes and not engage in intensive or heavy training at least for two to three weeks after the race.
It usually takes two to four weeks to recover fully from a marathon, depending on many factors like nutrition and supplements, physical activity status at work or home, mental and emotional status etc. However, it is better to keep yourself active through light physical activity instead of merely sleeping and resting the whole time!
Marathon Training – The D-day!
After discussing the training and nutrition plans over the entire training phase, building up to the final day of the marathon, it becomes equally important to take care of the diet and nutrition on the final day of the race.
The final day eating plans can be broken down into two phases – before the race and during the race. On the final day, there is usually no physical training practice. It is also important to eat well, and not fast so as to maintain good liver glycogen levels, as well as stable blood glucose levels.
Usually, food items with low glycemic index like complex carbohydrates (whole grains, fiber-rich foods etc.) and some healthy fat sources (like nuts etc.) are advisable. The fat content will ensure a consistent release of glucose into the blood stream.
High glycemic index foods are a complete no-no since they spike up the blood glucose levels temporarily leaving with extremely low blood sugar when the spike dies down leading to pre-mature fatigue and exhaustion during the early part of the race itself. Some examples of high glycemic index foods can be biscuits, chocolates, bakery items etc.
Interestingly, moderately high glycemic index are more suited to be eaten during the race, since they will give a temporary boost to the blood sugar level! Examples of food items that can be eaten during the race are energy bars, gels and energy drinks. The key is to eat light and consistently inorder to avoid a heavy stomach which could hamper performance. Some nutritionists recommend 0.5 gms of carbohydrates per kg body weight, as the normal amount of carbohydrates that can be ingested during at intervals during the race!
Keep sipping water or energy drinks, consistently inorder to avoid dehydration. Avoid trying any new foods during the race and stick to those you are comfortable with and like.
The final day eating plans can be broken down into two phases – before the race and during the race. On the final day, there is usually no physical training practice. It is also important to eat well, and not fast so as to maintain good liver glycogen levels, as well as stable blood glucose levels.
Usually, food items with low glycemic index like complex carbohydrates (whole grains, fiber-rich foods etc.) and some healthy fat sources (like nuts etc.) are advisable. The fat content will ensure a consistent release of glucose into the blood stream.
High glycemic index foods are a complete no-no since they spike up the blood glucose levels temporarily leaving with extremely low blood sugar when the spike dies down leading to pre-mature fatigue and exhaustion during the early part of the race itself. Some examples of high glycemic index foods can be biscuits, chocolates, bakery items etc.
Interestingly, moderately high glycemic index are more suited to be eaten during the race, since they will give a temporary boost to the blood sugar level! Examples of food items that can be eaten during the race are energy bars, gels and energy drinks. The key is to eat light and consistently inorder to avoid a heavy stomach which could hamper performance. Some nutritionists recommend 0.5 gms of carbohydrates per kg body weight, as the normal amount of carbohydrates that can be ingested during at intervals during the race!
Keep sipping water or energy drinks, consistently inorder to avoid dehydration. Avoid trying any new foods during the race and stick to those you are comfortable with and like.
Marathon Training – The Final Leg!
Following our discussion over the last few weeks about nutrition guidelines during training for marathon, one of the most important parts of the whole planned approach to nutrition intake comes towards the last week before the final day of the event.
In a well-planned physical training program for the marathon, the intensity of physical training reduces in the last one or two weeks before the final day. The frequency, duration and intensity of the training schedule drastically reduces, towards the last week before the final day, and hence nutrition intake has to be modified accordingly to avoid gaining any additional and un-necessary weight!
However, during the last week before the final day, a special nutrition plan – called the super-compensation plan or more commonly carbo-loading plan is recommended, in order to boost stamina and endurance and avoid fatigue (or commonly called “hitting the wall”) during the early hours of the run.
Carbo-loading basically consists of depleting and depriving the muscles of carbohydrates for a few days, and then loading them again, both through diet modification! So, during the last seven days, before the final day, from a carbohydrate percentage of 60%-70% during the initial training period, decrease the carbohydrate percentages to as low as 40% during days one through three, while reducing your exercise duration accordingly. And then on the fourth day, increase carbohydrate consumption to 70%, even though your exercise intensity is gradually reducing. Finally on days five and six, the carbohydrate percentage remains at 70%, while all activities are completely stopped, or in other words, they are complete rest days!
Needless to mention, the percentages of macronutrients like carbohydrates, proteins and fats during and their sources, during the carbo-loading diet plan are important and require expert guidance of a sports nutritionist. As a general rule, sources of carbohydrates having low glycemic index (so as to prolong their absorption into the blood stream as glucose) are good options!
In a well-planned physical training program for the marathon, the intensity of physical training reduces in the last one or two weeks before the final day. The frequency, duration and intensity of the training schedule drastically reduces, towards the last week before the final day, and hence nutrition intake has to be modified accordingly to avoid gaining any additional and un-necessary weight!
However, during the last week before the final day, a special nutrition plan – called the super-compensation plan or more commonly carbo-loading plan is recommended, in order to boost stamina and endurance and avoid fatigue (or commonly called “hitting the wall”) during the early hours of the run.
Carbo-loading basically consists of depleting and depriving the muscles of carbohydrates for a few days, and then loading them again, both through diet modification! So, during the last seven days, before the final day, from a carbohydrate percentage of 60%-70% during the initial training period, decrease the carbohydrate percentages to as low as 40% during days one through three, while reducing your exercise duration accordingly. And then on the fourth day, increase carbohydrate consumption to 70%, even though your exercise intensity is gradually reducing. Finally on days five and six, the carbohydrate percentage remains at 70%, while all activities are completely stopped, or in other words, they are complete rest days!
Needless to mention, the percentages of macronutrients like carbohydrates, proteins and fats during and their sources, during the carbo-loading diet plan are important and require expert guidance of a sports nutritionist. As a general rule, sources of carbohydrates having low glycemic index (so as to prolong their absorption into the blood stream as glucose) are good options!
Marathon Training – What to eat and what not to eat!
Proper and balanced nutrition during training for a marathon is the key to a successful and injury-free performance, as well as to maintain good health post-marathon!
Here are some guidelines, however, nutrition plan during this time, must be designed by a nutrition expert, since the focus is not on weight-loss or weight-gain but on boosting the body’s ability to use the food consumed to provide energy continuously and for extended periods of time!
Salads, complex carbohydrates like whole grains, fruits and vegetables must form the base, followed by adequate intake of proteins and fats. Carbohydrates can form almost 65-70% of the total food intake, until the Carbo-loading phase a few weeks before the final day.
Proteins from animal sources (except red meat) are the best for consumption. However for vegetarians, soy protein can be helpful. Protein supplements like whey or soy can also be used to ensure adequate intake of proteins. For primarily non-vegetarian eaters, including vegetables is equally important!
Fried foods and junk foods like burgers, fries, cakes and pastries and too much oil for cooking must be avoided. Fats from good sources like nuts, olive oil can be included to fulfil the fat requirements.
2-3 litres of water on a daily basis, is essential to avoid dehydration and also to ensure smooth functioning of body systems during the rigorous training periods.
Alcohol and coffee intake must be avoided or limited to avoid dehydration and other negative effects on performance due to excessive water loss caused by sweating.
Most nutritionists advice supplements of vitamins and minerals, during this time especially for vegetarian people, since meat and poultry provide some essential nutrients that vegetables cannot.
Concentrating on fulfilling the calorie requirements mostly during the day and reducing the calorie intake towards the evening, is also recommended to keep a check on weight gain.
Also, it is important to get adequate sleep (atleast 7-8 hours) inorder for the body to work efficiently and optimally.
Here are some guidelines, however, nutrition plan during this time, must be designed by a nutrition expert, since the focus is not on weight-loss or weight-gain but on boosting the body’s ability to use the food consumed to provide energy continuously and for extended periods of time!
Salads, complex carbohydrates like whole grains, fruits and vegetables must form the base, followed by adequate intake of proteins and fats. Carbohydrates can form almost 65-70% of the total food intake, until the Carbo-loading phase a few weeks before the final day.
Proteins from animal sources (except red meat) are the best for consumption. However for vegetarians, soy protein can be helpful. Protein supplements like whey or soy can also be used to ensure adequate intake of proteins. For primarily non-vegetarian eaters, including vegetables is equally important!
Fried foods and junk foods like burgers, fries, cakes and pastries and too much oil for cooking must be avoided. Fats from good sources like nuts, olive oil can be included to fulfil the fat requirements.
2-3 litres of water on a daily basis, is essential to avoid dehydration and also to ensure smooth functioning of body systems during the rigorous training periods.
Alcohol and coffee intake must be avoided or limited to avoid dehydration and other negative effects on performance due to excessive water loss caused by sweating.
Most nutritionists advice supplements of vitamins and minerals, during this time especially for vegetarian people, since meat and poultry provide some essential nutrients that vegetables cannot.
Concentrating on fulfilling the calorie requirements mostly during the day and reducing the calorie intake towards the evening, is also recommended to keep a check on weight gain.
Also, it is important to get adequate sleep (atleast 7-8 hours) inorder for the body to work efficiently and optimally.
Good Marathon, Right Nutrition
As discussed last week, a planned approach to nutrition during Marathon training is as essential as physical training.
A good nutritional plan basically consists of three stages – nutritional plan during training, few weeks before the final day, and that on the final day. Since nutritional requirements during the marathon training are higher than usual, it is important to eat the right kind of foods to avoid any additional weight gain which will increase the challenge on the body and hamper performance.
Carbohydrate-rich foods (Carbs) form the major component of diet during this time, followed by proteins and fats. Carbs are stored in muscles, liver and blood as glucose, and are easily available for providing energy. The rate at which the energy is released depends on a factor called as the ‘Glycemic index - GI’ (or another factor called glycemic load, closely related to glycemic index) of the carb consumed.
A low GI (usually complex carbohydrates) food gets into the system slowly, and thus ensures a slow and steady supply of energy. This helps to maintain stable and adequate blood glucose levels and ensure continuous supply of energy for longer distances. Simple carbohydrates usually have high GI and enter the system and get depleted fast, causing extreme variations in blood glucose levels, extreme highs followed by extreme lows. Some examples of low GI foods are whole grains like barley, legumes and pulses like kidney beans, soyabean, wheat bran and vegetables like green leafy vegetables, cauliflower etc.
Polished rice, bakery items like white bread, cookies, ready-to-eat cereals are all examples of high GI foods. Low GI foods also help avoid additional weight gain!
Therefore, usually complex carbohydrates form a major component in the nutritional plan (almost 65% - 70%), followed by proteins - for growth and repair, and fats – for proper functioning of the body systems, during the training.
The nutritional pattern changes as you approach the final day, with many techniques that are used to ensure stable energy supply for longer duration on your final day
A good nutritional plan basically consists of three stages – nutritional plan during training, few weeks before the final day, and that on the final day. Since nutritional requirements during the marathon training are higher than usual, it is important to eat the right kind of foods to avoid any additional weight gain which will increase the challenge on the body and hamper performance.
Carbohydrate-rich foods (Carbs) form the major component of diet during this time, followed by proteins and fats. Carbs are stored in muscles, liver and blood as glucose, and are easily available for providing energy. The rate at which the energy is released depends on a factor called as the ‘Glycemic index - GI’ (or another factor called glycemic load, closely related to glycemic index) of the carb consumed.
A low GI (usually complex carbohydrates) food gets into the system slowly, and thus ensures a slow and steady supply of energy. This helps to maintain stable and adequate blood glucose levels and ensure continuous supply of energy for longer distances. Simple carbohydrates usually have high GI and enter the system and get depleted fast, causing extreme variations in blood glucose levels, extreme highs followed by extreme lows. Some examples of low GI foods are whole grains like barley, legumes and pulses like kidney beans, soyabean, wheat bran and vegetables like green leafy vegetables, cauliflower etc.
Polished rice, bakery items like white bread, cookies, ready-to-eat cereals are all examples of high GI foods. Low GI foods also help avoid additional weight gain!
Therefore, usually complex carbohydrates form a major component in the nutritional plan (almost 65% - 70%), followed by proteins - for growth and repair, and fats – for proper functioning of the body systems, during the training.
The nutritional pattern changes as you approach the final day, with many techniques that are used to ensure stable energy supply for longer duration on your final day
Tuesday, October 19, 2010
Running Miles through your plate!
Any discussion on marathon training, irrespective of exhaustive training, physically, with the best plan and trainer will not be complete without discussing the extremely important role of nutrition and diet.
Similar to the planned and periodized approach we take to physical training, it is very critical to plan and periodize nutrition throughout the training period and can in fact make or break your performance!
It will also decide your performance during the entire training period, your motivation levels and your health and fitness status (absence of sickness, fatigue, injuries and beyond that too). Fatigue, lack of ability to cope up with the daily activities, injuries, dehydration, nutritional deficiency syndromes are quite common complaints during the training period.
However, many of the people see marathon training as a weight-loss option and try out low fat diets, low carbohydrate (low-carb) diets and other fad diets, which can not only hamper final performance, but also cause long-term effects, which can sometimes be irreversible!
A good nutritional plan basically consists of three stages – the nutritional plan during the training period, couple of days before the final day, and that on the final day. An added emphasis on carbs is also a sign of a good nutritional plan. A high-carb diet is essential during this time, as decided by the sports nutritionist.
It is important to consult a nutrition expert to get the plan designed. This is because, when one says a high-carb diet is essential, the quality and type of carb is extremely important. Carbohydrates are of many types – simple, complex, high glycemic index, low glycemic index and the like. This is important because each of them has different absorption rates, and hence get absorbed at different speeds and quantities into the bloodstream.
A good nutritional plan basically consists of three stages – nutritional plan during training, few weeks before the final day, and that on the final day. Since nutritional requirements during the marathon training are higher than usual, it is important to eat the right kind of foods to avoid any additional weight gain which will increase the challenge on the body and hamper performance.
Carbohydrate-rich foods (Carbs) form the major component of diet during this time, followed by proteins and fats. Carbs are stored in muscles, liver and blood as glucose, and are easily available for providing energy. The rate at which the energy is released depends on a factor called as the ‘Glycemic index - GI’ (or another factor called glycemic load, closely related to glycemic index) of the carb consumed.
A low GI (usually complex carbohydrates) food gets into the system slowly, and thus ensures a slow and steady supply of energy. This helps to maintain stable and adequate blood glucose levels and ensure continuous supply of energy for longer distances. Simple carbohydrates usually have high GI and enter the system and get depleted fast, causing extreme variations in blood glucose levels, extreme highs followed by extreme lows. Some examples of low GI foods are whole grains like barley, legumes and pulses like kidney beans, soyabean, wheat bran and vegetables like green leafy vegetables, cauliflower etc.
Polished rice, bakery items like white bread, cookies, ready-to-eat cereals are all examples of high GI foods. Low GI foods also help avoid additional weight gain!
Therefore, usually complex carbohydrates form a major component in the nutritional plan (almost 65% - 70%), followed by proteins - for growth and repair, and fats – for proper functioning of the body systems, during the training.
The nutritional pattern changes as you approach the final day, with many techniques that are used to ensure stable energy supply for longer duration on your final day…
Similar to the planned and periodized approach we take to physical training, it is very critical to plan and periodize nutrition throughout the training period and can in fact make or break your performance!
It will also decide your performance during the entire training period, your motivation levels and your health and fitness status (absence of sickness, fatigue, injuries and beyond that too). Fatigue, lack of ability to cope up with the daily activities, injuries, dehydration, nutritional deficiency syndromes are quite common complaints during the training period.
However, many of the people see marathon training as a weight-loss option and try out low fat diets, low carbohydrate (low-carb) diets and other fad diets, which can not only hamper final performance, but also cause long-term effects, which can sometimes be irreversible!
A good nutritional plan basically consists of three stages – the nutritional plan during the training period, couple of days before the final day, and that on the final day. An added emphasis on carbs is also a sign of a good nutritional plan. A high-carb diet is essential during this time, as decided by the sports nutritionist.
It is important to consult a nutrition expert to get the plan designed. This is because, when one says a high-carb diet is essential, the quality and type of carb is extremely important. Carbohydrates are of many types – simple, complex, high glycemic index, low glycemic index and the like. This is important because each of them has different absorption rates, and hence get absorbed at different speeds and quantities into the bloodstream.
A good nutritional plan basically consists of three stages – nutritional plan during training, few weeks before the final day, and that on the final day. Since nutritional requirements during the marathon training are higher than usual, it is important to eat the right kind of foods to avoid any additional weight gain which will increase the challenge on the body and hamper performance.
Carbohydrate-rich foods (Carbs) form the major component of diet during this time, followed by proteins and fats. Carbs are stored in muscles, liver and blood as glucose, and are easily available for providing energy. The rate at which the energy is released depends on a factor called as the ‘Glycemic index - GI’ (or another factor called glycemic load, closely related to glycemic index) of the carb consumed.
A low GI (usually complex carbohydrates) food gets into the system slowly, and thus ensures a slow and steady supply of energy. This helps to maintain stable and adequate blood glucose levels and ensure continuous supply of energy for longer distances. Simple carbohydrates usually have high GI and enter the system and get depleted fast, causing extreme variations in blood glucose levels, extreme highs followed by extreme lows. Some examples of low GI foods are whole grains like barley, legumes and pulses like kidney beans, soyabean, wheat bran and vegetables like green leafy vegetables, cauliflower etc.
Polished rice, bakery items like white bread, cookies, ready-to-eat cereals are all examples of high GI foods. Low GI foods also help avoid additional weight gain!
Therefore, usually complex carbohydrates form a major component in the nutritional plan (almost 65% - 70%), followed by proteins - for growth and repair, and fats – for proper functioning of the body systems, during the training.
The nutritional pattern changes as you approach the final day, with many techniques that are used to ensure stable energy supply for longer duration on your final day…
Marathon Pointers
Thanks to its growing popularity over the past years, here are some techniques that are used in preparing for the marathon.
As emphasized earlier, progression, planning and mental preparation are three of the most important aspects to marathon training for two important reasons – avoid acute or chronic injuries and to perform optimally. Also, the training needs to begin quite a few months in advance, with respect to the final date.
Though marathon training needs to be an optimal mixture of stamina/endurance and mental focus and strength, there are some techniques used for training as follows –
Stay relaxed and loose – Mostly while running, we tend to tense up our shoulders and arms or twist our hands into a fist, both of which increase blood pressure temporarily and also advances the onset of fatigue easily and pain. Hence the key is to relax the shoulder and arms by moving or shaking your arms as naturally as they move.
Countdown the mileage – Break the total distance into comfortable chunks of distances, like say 5 kms each and then countdown from 5kms downwards as you move forward. This reverse counting has proven to be effective in keeping the motivation and mental strength up and going.
Stride length – Longer strides may make you feel like you’re covering more distance but it will advance the rate of exhaustion faster causing any initial gains in distance to get nullified by the slowing down due to fatigue that follows. Hence it is advisable to use smaller strides, or smaller steps to conserve energy.
Pacing – For the first set number of kilometres (as decided by your trainer depending on your goals and level of conditioning and training) use a higher pace and slow down the pace as you progress. Avoid increasing speed un-methodically since any gain in distance will be easily offset by the slowing down that follows, due to fatigue.
Hydration – Drink adequate fluids as decided by the dietician before the run and during the run to avoid dehydration. Even a small amount of dehydration can cause tremendous mental and physical fatigue.
Proper Surface – Usually, the marathons are run on tarred or concrete roads, on the main day of the event. However, while training it may not be a good idea to start out by training on roads, since the impact forces exerted by these surfaces are extremely high which can lead to joint injuries, in an un-conditioned body. Also it increases the challenge and may initially lessen motivation, to be consistent. A treadmill, synthetic tracks or dirt paths are ideal to begin training. However, as one progresses and gaining muscular and cardio-vascular strength and endurance, training can be shifted to actual road surface, in order for the body to adapt to the challenges offered by the surface.
Breathing – One of the most important factors to work on during the training and which can drastically affect the endurance and rate of exhaustion. Practicing deep breathing (through the belly) is essential to increase the amount of oxygen intake into the body. Only chest breathing proves insufficient for the challenge posed by the long duration nature of the marathon. Deep breathing exercises, done on their own or through meditation techniques are very helpful.
Take breaks – Taking walking breaks in between the run, is a very good idea since it gives a small and quick rest to all the systems in the body thereby refreshing you. Water or energy breaks are also a good idea for a quick rest.
Nutrition before and during the run – One of the most important aspects during the pre-marathon training is the nutrition and energy intake, as designed by an expert sports nutritionist, depending on your energy requirements and activity levels. During the marathon, it is perfectly acceptable to refuel your body with food or energy drinks like bananas, raisins, sports drinks etc.
As the final date of the marathons near, the sports nutritionist may suggest structured and planned techniques to store up energy, for the final run.
Therefore, a planned and structured approach is the only way to train for a marathon and enjoy it too!
As emphasized earlier, progression, planning and mental preparation are three of the most important aspects to marathon training for two important reasons – avoid acute or chronic injuries and to perform optimally. Also, the training needs to begin quite a few months in advance, with respect to the final date.
Though marathon training needs to be an optimal mixture of stamina/endurance and mental focus and strength, there are some techniques used for training as follows –
Stay relaxed and loose – Mostly while running, we tend to tense up our shoulders and arms or twist our hands into a fist, both of which increase blood pressure temporarily and also advances the onset of fatigue easily and pain. Hence the key is to relax the shoulder and arms by moving or shaking your arms as naturally as they move.
Countdown the mileage – Break the total distance into comfortable chunks of distances, like say 5 kms each and then countdown from 5kms downwards as you move forward. This reverse counting has proven to be effective in keeping the motivation and mental strength up and going.
Stride length – Longer strides may make you feel like you’re covering more distance but it will advance the rate of exhaustion faster causing any initial gains in distance to get nullified by the slowing down due to fatigue that follows. Hence it is advisable to use smaller strides, or smaller steps to conserve energy.
Pacing – For the first set number of kilometres (as decided by your trainer depending on your goals and level of conditioning and training) use a higher pace and slow down the pace as you progress. Avoid increasing speed un-methodically since any gain in distance will be easily offset by the slowing down that follows, due to fatigue.
Hydration – Drink adequate fluids as decided by the dietician before the run and during the run to avoid dehydration. Even a small amount of dehydration can cause tremendous mental and physical fatigue.
Proper Surface – Usually, the marathons are run on tarred or concrete roads, on the main day of the event. However, while training it may not be a good idea to start out by training on roads, since the impact forces exerted by these surfaces are extremely high which can lead to joint injuries, in an un-conditioned body. Also it increases the challenge and may initially lessen motivation, to be consistent. A treadmill, synthetic tracks or dirt paths are ideal to begin training. However, as one progresses and gaining muscular and cardio-vascular strength and endurance, training can be shifted to actual road surface, in order for the body to adapt to the challenges offered by the surface.
Breathing – One of the most important factors to work on during the training and which can drastically affect the endurance and rate of exhaustion. Practicing deep breathing (through the belly) is essential to increase the amount of oxygen intake into the body. Only chest breathing proves insufficient for the challenge posed by the long duration nature of the marathon. Deep breathing exercises, done on their own or through meditation techniques are very helpful.
Take breaks – Taking walking breaks in between the run, is a very good idea since it gives a small and quick rest to all the systems in the body thereby refreshing you. Water or energy breaks are also a good idea for a quick rest.
Nutrition before and during the run – One of the most important aspects during the pre-marathon training is the nutrition and energy intake, as designed by an expert sports nutritionist, depending on your energy requirements and activity levels. During the marathon, it is perfectly acceptable to refuel your body with food or energy drinks like bananas, raisins, sports drinks etc.
As the final date of the marathons near, the sports nutritionist may suggest structured and planned techniques to store up energy, for the final run.
Therefore, a planned and structured approach is the only way to train for a marathon and enjoy it too!
Marathon Training!
The Pune marathon always seems to be a great hit amongst the locals and foreigners alike! Marathon training has been gaining popularity over the last few years as an attractive option not only to athletes but also to non-athletes who choose it for the challenge and excitement among other reasons.
Running a marathon, needless to say, takes a different approach altogether with respect to physical training, nutrition and mental/emotional training. Without any previous training, running for such long durations and distances, on tarred roads makes a perfect case of serious injuries which could affect health for years to come.
First and foremost, running a marathon is all about endurance and stamina, instead of short bursts of heroic strides. Short energetic sprints not only depletes valuable energy resources but also builds substances in the body that inhibit adequate supply of energy from other resources.
Some basic rules for beginner marathon trainers include
o Training gradually by increasing the number of miles run, during the training session gradually and progressively, instead of training too much too fast.
o An important goal in the build-up phase of the training is to avoid injuries and ensure adequate rest and not neglect these at the cost of adding the number of miles run per session.
o Running for such long durations requires both - cardiovascular endurance and muscle (local and general) endurance.
o Mostly the running is done at 55%-70% of your Maximum Heart Rate (220-age) in order to build up cardiovascular stamina and endurance. Running above these levels may not help in building endurance and instead tire you out faster. For well-conditioned individuals, the heart rate ranges may vary depending on the level of conditioning.
o Another very important point to consider is getting adequate practice of running on the ground/road, and not just on the treadmill. Even the best of performances on the treadmill will fall short of actual performance on the road/ground. Though the initial training may include using the treadmill to build you up gradually, ultimately you will need to practice on-ground running to consolidate on your endurance and perform at the marathon!
Marathon – what does it take?
The key to running a marathon successfully or at least un-injured are contained in two simple words – Planning (for physical and mental training) and Progression.
The training needs to start couple of months in advance with regular and consistent routines focusing mainly on endurance – cardiovascular and muscular. Also, the training needs to be built up slow and steady and progressively in order to manage long distances with minimal exhaustion and injuries.
Running is a high-impact activity (in which both feet are off the ground at some point for a fraction of a second) and places excessive impact forces on the joints, especially the ankles, the knees and the lower back. These joints which are supported by the ligaments and the associated tendons (connect muscles to the bones on either side of the joint) also bear the brunt of these forces and hence need to be conditioned well.
Usually most of the injuries arising out of improper training are associated with these ligaments (tears, ruptures etc.) and joints (stress fractures, dislocations etc.) which have the power to negatively affect health in the long term also.
A slow and gradual training schedule will ensure that the muscles, tendons and ligaments adapt to the overload (or excessive stress for extended periods) optimally. Sudden and unplanned intense training can place excessive stress on these and lead to tears or fractures.
However, another important area of training is the ‘mental’ aspect. Mental concentration and internal motivation are key elements to effective training and performance. Visualization exercises are popularly used to keep the runner focused and distracted from the exhaustion. It is helpful to break the total distance down into smaller units to keep the motivation levels up. Different strategies can be used depending on the mental state feedback during the practice sessions, like for example some people have the habit of looking downwards while running. However, looking downwards will only increase the feeling of fatigue and hence shifting the gaze upwards or straight ahead, while running will help them cover longer distances as compared to the former.
Running a marathon, needless to say, takes a different approach altogether with respect to physical training, nutrition and mental/emotional training. Without any previous training, running for such long durations and distances, on tarred roads makes a perfect case of serious injuries which could affect health for years to come.
First and foremost, running a marathon is all about endurance and stamina, instead of short bursts of heroic strides. Short energetic sprints not only depletes valuable energy resources but also builds substances in the body that inhibit adequate supply of energy from other resources.
Some basic rules for beginner marathon trainers include
o Training gradually by increasing the number of miles run, during the training session gradually and progressively, instead of training too much too fast.
o An important goal in the build-up phase of the training is to avoid injuries and ensure adequate rest and not neglect these at the cost of adding the number of miles run per session.
o Running for such long durations requires both - cardiovascular endurance and muscle (local and general) endurance.
o Mostly the running is done at 55%-70% of your Maximum Heart Rate (220-age) in order to build up cardiovascular stamina and endurance. Running above these levels may not help in building endurance and instead tire you out faster. For well-conditioned individuals, the heart rate ranges may vary depending on the level of conditioning.
o Another very important point to consider is getting adequate practice of running on the ground/road, and not just on the treadmill. Even the best of performances on the treadmill will fall short of actual performance on the road/ground. Though the initial training may include using the treadmill to build you up gradually, ultimately you will need to practice on-ground running to consolidate on your endurance and perform at the marathon!
Marathon – what does it take?
The key to running a marathon successfully or at least un-injured are contained in two simple words – Planning (for physical and mental training) and Progression.
The training needs to start couple of months in advance with regular and consistent routines focusing mainly on endurance – cardiovascular and muscular. Also, the training needs to be built up slow and steady and progressively in order to manage long distances with minimal exhaustion and injuries.
Running is a high-impact activity (in which both feet are off the ground at some point for a fraction of a second) and places excessive impact forces on the joints, especially the ankles, the knees and the lower back. These joints which are supported by the ligaments and the associated tendons (connect muscles to the bones on either side of the joint) also bear the brunt of these forces and hence need to be conditioned well.
Usually most of the injuries arising out of improper training are associated with these ligaments (tears, ruptures etc.) and joints (stress fractures, dislocations etc.) which have the power to negatively affect health in the long term also.
A slow and gradual training schedule will ensure that the muscles, tendons and ligaments adapt to the overload (or excessive stress for extended periods) optimally. Sudden and unplanned intense training can place excessive stress on these and lead to tears or fractures.
However, another important area of training is the ‘mental’ aspect. Mental concentration and internal motivation are key elements to effective training and performance. Visualization exercises are popularly used to keep the runner focused and distracted from the exhaustion. It is helpful to break the total distance down into smaller units to keep the motivation levels up. Different strategies can be used depending on the mental state feedback during the practice sessions, like for example some people have the habit of looking downwards while running. However, looking downwards will only increase the feeling of fatigue and hence shifting the gaze upwards or straight ahead, while running will help them cover longer distances as compared to the former.
Intensity Monitoring!
An important aspect of exercising, whether one is at a beginner, intermediate or advanced level is monitoring the intensity, especially in case of cardio activities.
In case of strength training exercises, intensity can be monitored by noting the amount of weight used per repetition for each set or by determining the volume (reps x sets per exercise), the former being an easy and quick method to monitor intensity.
In case of cardio workout however, there are many ways to monitor intensity. Usually the cardio machines come with heart rate calculators, located at the handles or below the dashboard and are easy to use. The target heart rate is calculated as 60%-70% of Maximum Heart Rate (220-Age) for normal exercise routines. The other heart rate zones can be worked upon under expert guidance.
In case the intensity is lesser than the desired value, it can be increased by increasing the challenge (level, speed etc.) or by including arm movement.
There are also many other methods to calculate, which come in handy when one is not using the cardio machines or during an aerobic class, kickboxing class etc.
Some of them include –
Pulse Monitoring – Locate the pulse on the radial artery (around the wrist, below the thumb) where the pulse is easily palpable, and count the number of pulses in 10 seconds and multiply it by 6 to get the heart rate. It is advisable to follow this sequence since measuring the pulse rate for one whole minute increases the chances of errors as well as breaks the exercise tempo causing the heart rate to come down.
The other option is to measure on the carotid artery, around the neck adjacent to the voice box. However, this artery is highly sensitive to pressure and any excess pressure can affect the blood supply to the brain and cause light headedness, apart from also breaking the tempo of exercise.
Aerobic Intensity Monitoring!
As per last week’s discussion, it is advisable to monitor intensity while working out, especially the cardio aspect. There are many non-invasive, non-intrusive and simple ways to monitor the intensity like measuring heart rate or the rate of perceived exertion.
The Rate of Perceived Exertion (RPE) scale is a popular method worldwide especially in group settings, apart from radial artery pulse monitoring, as discussed last week. Exertion is defined as the amount of stress or effort exerted. Perceived exertion is the way the exertion is perceived which depends on many factors like health & fitness status, conditioning level, mindset to name a few. The rate of perceived exertion scale, also known as the Borg Scale is used to present a quantitative feeling of fatigue. There are 2 ways in which is used – 20 point scale, 10 point scale.
The 10 point scale has a range which starts with the exertion level as
0 - very very light (almost resting),
1 - very light (as in slow walking),
2, 3 - fairly light / moderate
4 - somewhat hard (steady pace),
5, 6 - hard,
7, 8, 9 - very hard,
10 - very very hard
Usually the instructor in a group setting asks for your RPE out aloud, inorder to modify the workout intensity. An RPE of 4 to 6 is a good rate to maintain. With the 20 pt scale, the range starts from 6 until 20, and the reading multiplied by 10 gives the approximate heart rate at the time. The 10 pt scale however is more popularly used.
The other method of monitoring intensity is the Talk test, which requires for the person to be able to talk without hyperventilation, at any point in the workout, to determine intensity.
Both the methods are simple, practical, easy to use and help monitor the intensity of exercise.
In case of strength training exercises, intensity can be monitored by noting the amount of weight used per repetition for each set or by determining the volume (reps x sets per exercise), the former being an easy and quick method to monitor intensity.
In case of cardio workout however, there are many ways to monitor intensity. Usually the cardio machines come with heart rate calculators, located at the handles or below the dashboard and are easy to use. The target heart rate is calculated as 60%-70% of Maximum Heart Rate (220-Age) for normal exercise routines. The other heart rate zones can be worked upon under expert guidance.
In case the intensity is lesser than the desired value, it can be increased by increasing the challenge (level, speed etc.) or by including arm movement.
There are also many other methods to calculate, which come in handy when one is not using the cardio machines or during an aerobic class, kickboxing class etc.
Some of them include –
Pulse Monitoring – Locate the pulse on the radial artery (around the wrist, below the thumb) where the pulse is easily palpable, and count the number of pulses in 10 seconds and multiply it by 6 to get the heart rate. It is advisable to follow this sequence since measuring the pulse rate for one whole minute increases the chances of errors as well as breaks the exercise tempo causing the heart rate to come down.
The other option is to measure on the carotid artery, around the neck adjacent to the voice box. However, this artery is highly sensitive to pressure and any excess pressure can affect the blood supply to the brain and cause light headedness, apart from also breaking the tempo of exercise.
Aerobic Intensity Monitoring!
As per last week’s discussion, it is advisable to monitor intensity while working out, especially the cardio aspect. There are many non-invasive, non-intrusive and simple ways to monitor the intensity like measuring heart rate or the rate of perceived exertion.
The Rate of Perceived Exertion (RPE) scale is a popular method worldwide especially in group settings, apart from radial artery pulse monitoring, as discussed last week. Exertion is defined as the amount of stress or effort exerted. Perceived exertion is the way the exertion is perceived which depends on many factors like health & fitness status, conditioning level, mindset to name a few. The rate of perceived exertion scale, also known as the Borg Scale is used to present a quantitative feeling of fatigue. There are 2 ways in which is used – 20 point scale, 10 point scale.
The 10 point scale has a range which starts with the exertion level as
0 - very very light (almost resting),
1 - very light (as in slow walking),
2, 3 - fairly light / moderate
4 - somewhat hard (steady pace),
5, 6 - hard,
7, 8, 9 - very hard,
10 - very very hard
Usually the instructor in a group setting asks for your RPE out aloud, inorder to modify the workout intensity. An RPE of 4 to 6 is a good rate to maintain. With the 20 pt scale, the range starts from 6 until 20, and the reading multiplied by 10 gives the approximate heart rate at the time. The 10 pt scale however is more popularly used.
The other method of monitoring intensity is the Talk test, which requires for the person to be able to talk without hyperventilation, at any point in the workout, to determine intensity.
Both the methods are simple, practical, easy to use and help monitor the intensity of exercise.
Beginner's Diaries - Warmup & Cool down
Continuing the discussion on points to consider when beginning an exercise routine for the first time or after a long gap, it becomes important as a beginner to emphasize on the following the routine step-by-step and not skip steps. In simpler words, the most important parts of the routine are the warm-up and cool down.
The warm-up is an important component for everyone and not only the beginners to get the best out of exercise. However, it becomes especially important for beginners since the muscles in the body needs to be conditioned to sustain the exercise that follows and also to get all the internal systems like the cardio-vascular (heart and blood flow), cardio-respiratory ready for the routine. Sudden pressures on the muscles and internal systems can lead to injury and even prove fatal.
A warm-up raises the body temperature, enhances blood flow and lubrication at the joints, improves the neuro-muscular coordination and generally improves the body’s ability to deal with the exercises and avoid injury.
The warm-up can be general or specific. General warm-ups target the whole body, like cardio activities like walking or suryanamaskars or usually consist of dynamic stretches targeting joints and muscles. Specific warm-ups are for the specific muscles being worked out in the following workout which could range from mimicking the movement of the exercise without any weights or performing some repetitions of the exercise with the lowest possible weight.
Cool downs, are important to restore the blood flow (while exercising blood flow is shunted from non-active systems like digestive and reproductive systems to active systems like the muscular systems etc.), bring down the body temperature as well as to stretch the shortened and tense muscles and restore chemical balance in the body.
Cool down usually has static stretches which need one to hold the muscles in stretched positions for 20-30 seconds, deep breathing and relaxation exercises.
Many of us opt to skip the warm-up and cool down session to save time or to give more time to the main work-out believing that it will bring the desired results faster. Needless to say, it is wise to avoid doing this and follow the process to get the best out of exercise!
The warm-up is an important component for everyone and not only the beginners to get the best out of exercise. However, it becomes especially important for beginners since the muscles in the body needs to be conditioned to sustain the exercise that follows and also to get all the internal systems like the cardio-vascular (heart and blood flow), cardio-respiratory ready for the routine. Sudden pressures on the muscles and internal systems can lead to injury and even prove fatal.
A warm-up raises the body temperature, enhances blood flow and lubrication at the joints, improves the neuro-muscular coordination and generally improves the body’s ability to deal with the exercises and avoid injury.
The warm-up can be general or specific. General warm-ups target the whole body, like cardio activities like walking or suryanamaskars or usually consist of dynamic stretches targeting joints and muscles. Specific warm-ups are for the specific muscles being worked out in the following workout which could range from mimicking the movement of the exercise without any weights or performing some repetitions of the exercise with the lowest possible weight.
Cool downs, are important to restore the blood flow (while exercising blood flow is shunted from non-active systems like digestive and reproductive systems to active systems like the muscular systems etc.), bring down the body temperature as well as to stretch the shortened and tense muscles and restore chemical balance in the body.
Cool down usually has static stretches which need one to hold the muscles in stretched positions for 20-30 seconds, deep breathing and relaxation exercises.
Many of us opt to skip the warm-up and cool down session to save time or to give more time to the main work-out believing that it will bring the desired results faster. Needless to say, it is wise to avoid doing this and follow the process to get the best out of exercise!
Beginner’s Diaries...
Continuing the series on the essentials when beginning an exercise routine for the first time or after a long time, the focus this week is on the nature of the routine – weight training and cardio. As we have seen that while beginning a routine, maintaining regularity or frequency is more important than increasing the duration or intensity. It is also important to consider the reason for beginning or getting back to the workout, especially if it is after surgeries or other health problems.
As far as weight training is concerned –
o It is ok to begin a weight training routine in the first week itself, provided it focuses on full-body conditioning and includes all muscle groups with lesser weight and average number of repetitions (12-15)
o The first week workout could be all-body parts, three times a week on alternate days to ensure adequate rest. Avoid using body splits and advanced techniques like 2-muscles / 3-muscles per day or techniques like drop sets, pyramiding, reps until burn etc. in order to leave no room for injuries and enough room for progression.
o One or two sets with 10-15 or more repetition, depending on the muscle group worked out are adequate in the first week. For example, leg exercises usually use more repetitions due to the large musculature than chest exercises.
o It is advisable to focus on the technique of lifting, posture and the ‘form’ of the exercise while beginning out, in order to build up on it later. The form is very important to focus on the right muscles so that they develop proportionately and also to avoid muscular imbalance and postural deformities due to the imbalance.
o Most importantly, it is necessary to include a good warm-up session in order to activate the muscle fibers to work optimally. Warm-ups can be general (like a 5-minute cardio activity, walking etc.) and specific (an active stretching of the muscle targeted) and help to get the best out of the exercise and to avoid injuries.
These guidelines apply to both - men and women, who are beginning out on a workout. And for the umpteenth time, weight training is strongly recommended for women since it only strengthens the muscles, and does not cause them to bulk up!
Cardio activities are the best way to begin since they are ideal to condition the cardio-vascular and cardio-respiratory system, which form the foundation of any activity - exercise or otherwise!
Cardio activities in a gym set-up usually range from treadmill, cycle – upright and recumbent, cross trainer, rowing machine to group classes like Aerobics, Kickboxing and its variants. While in the case of beginning a home-based workout, walking is the best way to start.
o In case of the gym, walking on treadmill and cycling are great ways to start off the exercise routine, at least in the first week.
o Cardio workouts need to usually last at least 20 minutes, continuously, or cumulatively over a few breaks in between if it gets extremely challenging. The 20 minute target is required for the fat resources to takeover from the carbohydrates and other sources and begin providing energy to sustain the exercise activity. Ideally any time between 20 and 40 minutes is good enough to provide a good workout to the cardio-vascular system.
o The cardio activity needs to be steady and even-paced, in that maintaining a rate which can be sustained over a period of 20 minutes. It is better to stick to walking and use jogging as progression option weeks down the line. A speed of 4 – 6, as seen on the treadmill screen is good. Avoid using any pre-set programs on the treadmill or cycle and instead stick to the manual mode of varying speed and intensity.
o Gradually increasing intensity and Interval training while walking on the treadmill can be good options. For example, an option may be to start at the speed 4 and progress on to 6 by the 15th minute and then maintain it or switch between 6 and 5 depending on the perceived exertion.
o It is important to remember to slow down speed before stopping completely, to avoid blood pooling in the legs which can lead to dizziness. Also let the treadmill stop completely, before getting off and not get off sideways while it is still working to avoid injuries.
o Even cardio activities need a good 5-7 minute warm up using dynamic stretching prior to beginning.
o It is also recommended to measure intensity to get the best out of the workout, which will be discussed in the coming week.
As far as weight training is concerned –
o It is ok to begin a weight training routine in the first week itself, provided it focuses on full-body conditioning and includes all muscle groups with lesser weight and average number of repetitions (12-15)
o The first week workout could be all-body parts, three times a week on alternate days to ensure adequate rest. Avoid using body splits and advanced techniques like 2-muscles / 3-muscles per day or techniques like drop sets, pyramiding, reps until burn etc. in order to leave no room for injuries and enough room for progression.
o One or two sets with 10-15 or more repetition, depending on the muscle group worked out are adequate in the first week. For example, leg exercises usually use more repetitions due to the large musculature than chest exercises.
o It is advisable to focus on the technique of lifting, posture and the ‘form’ of the exercise while beginning out, in order to build up on it later. The form is very important to focus on the right muscles so that they develop proportionately and also to avoid muscular imbalance and postural deformities due to the imbalance.
o Most importantly, it is necessary to include a good warm-up session in order to activate the muscle fibers to work optimally. Warm-ups can be general (like a 5-minute cardio activity, walking etc.) and specific (an active stretching of the muscle targeted) and help to get the best out of the exercise and to avoid injuries.
These guidelines apply to both - men and women, who are beginning out on a workout. And for the umpteenth time, weight training is strongly recommended for women since it only strengthens the muscles, and does not cause them to bulk up!
Cardio activities are the best way to begin since they are ideal to condition the cardio-vascular and cardio-respiratory system, which form the foundation of any activity - exercise or otherwise!
Cardio activities in a gym set-up usually range from treadmill, cycle – upright and recumbent, cross trainer, rowing machine to group classes like Aerobics, Kickboxing and its variants. While in the case of beginning a home-based workout, walking is the best way to start.
o In case of the gym, walking on treadmill and cycling are great ways to start off the exercise routine, at least in the first week.
o Cardio workouts need to usually last at least 20 minutes, continuously, or cumulatively over a few breaks in between if it gets extremely challenging. The 20 minute target is required for the fat resources to takeover from the carbohydrates and other sources and begin providing energy to sustain the exercise activity. Ideally any time between 20 and 40 minutes is good enough to provide a good workout to the cardio-vascular system.
o The cardio activity needs to be steady and even-paced, in that maintaining a rate which can be sustained over a period of 20 minutes. It is better to stick to walking and use jogging as progression option weeks down the line. A speed of 4 – 6, as seen on the treadmill screen is good. Avoid using any pre-set programs on the treadmill or cycle and instead stick to the manual mode of varying speed and intensity.
o Gradually increasing intensity and Interval training while walking on the treadmill can be good options. For example, an option may be to start at the speed 4 and progress on to 6 by the 15th minute and then maintain it or switch between 6 and 5 depending on the perceived exertion.
o It is important to remember to slow down speed before stopping completely, to avoid blood pooling in the legs which can lead to dizziness. Also let the treadmill stop completely, before getting off and not get off sideways while it is still working to avoid injuries.
o Even cardio activities need a good 5-7 minute warm up using dynamic stretching prior to beginning.
o It is also recommended to measure intensity to get the best out of the workout, which will be discussed in the coming week.
Slow and steady!
As discussed, when beginning an exercise routine for the first time or after a long gap, it is necessary to take it slow and work along with your body in getting accustomed to the activity.
This is essential, not only to maintain the motivation and long-term adherence but also to avoid any physical injuries. For those who are getting back to exercise after a long gap, it is essential to understand that our body begins to lose the conditioning within a month of stopping of the activity and must be conditioned all over again!
After preparing for the new exercise routine before hand in small ways as discussed earlier, the next step is to focus on increasing the frequency before increasing the duration and intensity.
In other words, if you begin with 45 minutes three days a week, then the next progression would be 45 minutes 5 times a week, i.e. the frequency is increased without increasing the duration or intensity. However, most of the routines prescribed at health clubs are for 6 days a week, right from the beginning and hence some helpful points to note should be –
o Make sure that the weight training routines are restricted to 2-3 times a week, and with a gap of one day in between. Also 1-2 sets of around 10-15 reps, depending on the muscle groups targeted are sufficient for the first couple of weeks.
o It is also ok to exercise only 5 days out of the 6-day schedules, in the first couple of weeks depending on the signals of fatigue or pain from the body.
o Once the routine feels comfortable, the next step would be to increase intensity in case of weight training exercises and duration in case of cardio exercises. This means, in case of weight training, progress by increasing repetitions to the point of fatigue or increase weight and in case of a cardio activity like walking on a treadmill, increase the time instead of opting for jogging or running in the same time. The reverse way may not be very helpful.
o Get a good 8 hours of sleep and adequate rest every day for optimum results. Needless to say, a good nutritious diet will help boost the energy levels and progress faster.
This is essential, not only to maintain the motivation and long-term adherence but also to avoid any physical injuries. For those who are getting back to exercise after a long gap, it is essential to understand that our body begins to lose the conditioning within a month of stopping of the activity and must be conditioned all over again!
After preparing for the new exercise routine before hand in small ways as discussed earlier, the next step is to focus on increasing the frequency before increasing the duration and intensity.
In other words, if you begin with 45 minutes three days a week, then the next progression would be 45 minutes 5 times a week, i.e. the frequency is increased without increasing the duration or intensity. However, most of the routines prescribed at health clubs are for 6 days a week, right from the beginning and hence some helpful points to note should be –
o Make sure that the weight training routines are restricted to 2-3 times a week, and with a gap of one day in between. Also 1-2 sets of around 10-15 reps, depending on the muscle groups targeted are sufficient for the first couple of weeks.
o It is also ok to exercise only 5 days out of the 6-day schedules, in the first couple of weeks depending on the signals of fatigue or pain from the body.
o Once the routine feels comfortable, the next step would be to increase intensity in case of weight training exercises and duration in case of cardio exercises. This means, in case of weight training, progress by increasing repetitions to the point of fatigue or increase weight and in case of a cardio activity like walking on a treadmill, increase the time instead of opting for jogging or running in the same time. The reverse way may not be very helpful.
o Get a good 8 hours of sleep and adequate rest every day for optimum results. Needless to say, a good nutritious diet will help boost the energy levels and progress faster.
Baby Steps!
Everything has its first time! Especially so, for many of us who are considering beginning an exercise routine – voluntarily or forcibly after planning and postponing for ages!
Studies on the percentages of adherence to a fitness routine show some interesting facts. Adherence or regularity with respect to a fitness routine depends on factors like motivation, fear factor, apparent benefits, as well as some basic factors like intensity, duration and frequency.
Another point I would like to include would be ‘expectations’ especially those arising out of a sense of competition or instant results and the like. Many people start out with a bang and then lose steam as the days go by, mainly because of un-realistic standards of progress.
Hence it is important to understand that its important to take baby steps – small, achievable and measurable goals while beginning an exercise routine, instead of going full steam ahead and then losing interest or ability to maintain regularity.
Let’s discuss a few answers to the reason behind failure to be regular at an exercise routine –
Pre - Preparation – This is important, both physically and mentally for those who have never exercised before and are planning to begin in the near future. While those with no medical conditions requiring a supervised exercise routine, it is helpful to start out with basic activities like walking around to finish household errands, taking the stairs instead of elevators etc. for a few weeks before hitting the gym. This helps to get the body conditioned for the following exercise routine.
Mentally, it is helpful to maintain a ‘can-do’ and realistic attitude instead of setting very high goals like losing two or three kilos in the first week itself, or exercising for two hours right from the first day! Sporadic bursts of intense activities are not at all beneficial. In the first few weeks, regularity is the most essential component rather than the duration, performance or intensity. Around 30-45 minutes of activity in the first week is acceptable including the warm-up and cool down exercises and stretches. The routine must include cardio exercises and full-body conditioning exercises with weights.
Studies on the percentages of adherence to a fitness routine show some interesting facts. Adherence or regularity with respect to a fitness routine depends on factors like motivation, fear factor, apparent benefits, as well as some basic factors like intensity, duration and frequency.
Another point I would like to include would be ‘expectations’ especially those arising out of a sense of competition or instant results and the like. Many people start out with a bang and then lose steam as the days go by, mainly because of un-realistic standards of progress.
Hence it is important to understand that its important to take baby steps – small, achievable and measurable goals while beginning an exercise routine, instead of going full steam ahead and then losing interest or ability to maintain regularity.
Let’s discuss a few answers to the reason behind failure to be regular at an exercise routine –
Pre - Preparation – This is important, both physically and mentally for those who have never exercised before and are planning to begin in the near future. While those with no medical conditions requiring a supervised exercise routine, it is helpful to start out with basic activities like walking around to finish household errands, taking the stairs instead of elevators etc. for a few weeks before hitting the gym. This helps to get the body conditioned for the following exercise routine.
Mentally, it is helpful to maintain a ‘can-do’ and realistic attitude instead of setting very high goals like losing two or three kilos in the first week itself, or exercising for two hours right from the first day! Sporadic bursts of intense activities are not at all beneficial. In the first few weeks, regularity is the most essential component rather than the duration, performance or intensity. Around 30-45 minutes of activity in the first week is acceptable including the warm-up and cool down exercises and stretches. The routine must include cardio exercises and full-body conditioning exercises with weights.
Bread matters!
These days, healthy and easy choices for daily nutrition are not only the concern of the consumers, but also the manufacturers and hence you will find the market flooded with many options each with its own uniqueness.
This is especially the case with breads, where until about some years ago white bread was the only option available, now we have so many options ranging from brown bread, whole wheat bread, multi-grain bread, breads with added ingredients like flaxseeds or walnuts. Most of them also claim to be fortified with additional minerals and vitamins.
Well, though the awareness about white bread has grown exponentially over the years thanks to the knowledge that the main ingredient ‘maida’ (refined flour from which the bran and wheat germ have been removed) which lacks any nutritional value and fibre content, brown and wheat bread options are increasing in popularity by the day! Though many of us who have been brought up on white bread can find it challenging to accommodate to the taste, texture and color of brown bread!
An important fact to be noted is that brown bread is not always the same as whole wheat bread! The color can be deceiving in that brown bread is usually made of wheat flour and may not necessarily be whole wheat flour with the bran and the wheat germ. Wheat flour, as mentioned on brown bread many times is almost similar to the refined flour or a mixture of white and wheat flour, with caramel added as a coloring agent!!
Also to watch out are the sugar content and its source (like high fructose corn syrup is bad for health) and presence of any partially hydrogenated oils or trans fatty acids, if possible. The bran and the wheat germ in whole wheat bread contribute to the fiber content in the body is useful not only for good bowel movements but also to reduce the chances of lifestyle disorders like diabetes etc.
These days, healthy and easy choices for daily nutrition are not only the concern of the consumers, but also the manufacturers and hence you will find the market flooded with many options each with its own uniqueness.
This is especially the case with breads, where until about some years ago white bread was the only option available, now we have so many options ranging from brown bread, whole wheat bread, multi-grain bread, breads with added ingredients like flaxseeds or walnuts. Most of them also claim to be fortified with additional minerals and vitamins.
Well, though the awareness about white bread has grown exponentially over the years thanks to the knowledge that the main ingredient ‘maida’ (refined flour from which the bran and wheat germ have been removed) which lacks any nutritional value and fibre content, brown and wheat bread options are increasing in popularity by the day! Though many of us who have been brought up on white bread can find it challenging to accommodate to the taste, texture and color of brown bread!
An important fact to be noted is that brown bread is not always the same as whole wheat bread! The color can be deceiving in that brown bread is usually made of wheat flour and may not necessarily be whole wheat flour with the bran and the wheat germ. Wheat flour, as mentioned on brown bread many times is almost similar to the refined flour or a mixture of white and wheat flour, with caramel added as a coloring agent!!
Also to watch out are the sugar content and its source (like high fructose corn syrup is bad for health) and presence of any partially hydrogenated oils or trans fatty acids, if possible. The bran and the wheat germ in whole wheat bread contribute to the fiber content in the body is useful not only for good bowel movements but also to reduce the chances of lifestyle disorders like diabetes etc.
This is especially the case with breads, where until about some years ago white bread was the only option available, now we have so many options ranging from brown bread, whole wheat bread, multi-grain bread, breads with added ingredients like flaxseeds or walnuts. Most of them also claim to be fortified with additional minerals and vitamins.
Well, though the awareness about white bread has grown exponentially over the years thanks to the knowledge that the main ingredient ‘maida’ (refined flour from which the bran and wheat germ have been removed) which lacks any nutritional value and fibre content, brown and wheat bread options are increasing in popularity by the day! Though many of us who have been brought up on white bread can find it challenging to accommodate to the taste, texture and color of brown bread!
An important fact to be noted is that brown bread is not always the same as whole wheat bread! The color can be deceiving in that brown bread is usually made of wheat flour and may not necessarily be whole wheat flour with the bran and the wheat germ. Wheat flour, as mentioned on brown bread many times is almost similar to the refined flour or a mixture of white and wheat flour, with caramel added as a coloring agent!!
Also to watch out are the sugar content and its source (like high fructose corn syrup is bad for health) and presence of any partially hydrogenated oils or trans fatty acids, if possible. The bran and the wheat germ in whole wheat bread contribute to the fiber content in the body is useful not only for good bowel movements but also to reduce the chances of lifestyle disorders like diabetes etc.
These days, healthy and easy choices for daily nutrition are not only the concern of the consumers, but also the manufacturers and hence you will find the market flooded with many options each with its own uniqueness.
This is especially the case with breads, where until about some years ago white bread was the only option available, now we have so many options ranging from brown bread, whole wheat bread, multi-grain bread, breads with added ingredients like flaxseeds or walnuts. Most of them also claim to be fortified with additional minerals and vitamins.
Well, though the awareness about white bread has grown exponentially over the years thanks to the knowledge that the main ingredient ‘maida’ (refined flour from which the bran and wheat germ have been removed) which lacks any nutritional value and fibre content, brown and wheat bread options are increasing in popularity by the day! Though many of us who have been brought up on white bread can find it challenging to accommodate to the taste, texture and color of brown bread!
An important fact to be noted is that brown bread is not always the same as whole wheat bread! The color can be deceiving in that brown bread is usually made of wheat flour and may not necessarily be whole wheat flour with the bran and the wheat germ. Wheat flour, as mentioned on brown bread many times is almost similar to the refined flour or a mixture of white and wheat flour, with caramel added as a coloring agent!!
Also to watch out are the sugar content and its source (like high fructose corn syrup is bad for health) and presence of any partially hydrogenated oils or trans fatty acids, if possible. The bran and the wheat germ in whole wheat bread contribute to the fiber content in the body is useful not only for good bowel movements but also to reduce the chances of lifestyle disorders like diabetes etc.
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