Fitness Matters

 What types of exercises are better for weight loss?
 If you ask one hundred different trainers what is the “best” exercise to lose weight, you’re likely to get 100 different answers. Although some exercise choices are more effective than others, an individual’s personal needs and tastes are more important than small differences in individual workouts. You really need to enjoy your workout rather than approaching it like a chore. Cardiovascular exercises such as running, cycling, Zumba and aerobics raise your heart rate for an extended period of time. Because of the continuous motion, this leads to a significantly greater calorie burn than most other activities. More calories burned means more weight loss.
 How long after having a baby should I exercise particularly if I had a c-section delivery? What type of exercises are suitable to get back into my original shape?
 Provided your doctor consents then generally you can start exercising six to eight weeks after a cesarean section. A caesarean section is a major abdominal operation and needs to heal fully. Vigorous exercise can add pressure to the incision causing infection or in some cases tear. Begin with light exercise such as walking, then slowly move onto strength training exercises such as Pilates to strengthen the abdominal and back muscles. After a few months of Pilates you can move onto the gym machines or aerobic activity. Balance your exercise workout with a healthy nutritious diet eliminating high fatty foods and incorporating a low carb diet. With a regular workout and balanced diet it can take up to a year to get back into shape after having a baby.
 Is it ever too late to get fit? I’m 40 years old and suffer from diabetes, high blood pressure and high cholesterol. I have changed my diet and have cut out fatty food, oily food and carbohydrates but still it doesn’t seem to be enough?
 Exercise can slow or even reverse the ageing process. As we get older our heart rate increases and the proportion of muscle in our bodies starts to decrease, both of which slow down our metabolism and places extra pressure on our heart during exercise. Meanwhile, our production of growth hormone decreases and this is vital for muscle, bone and tendon strength for exercise and makes your body use fat reserves as a primary fuel source. I would recommend a combination of high intensity exercise and strength training. High intensity exercise helps us to produce more growth hormone and strength training combats age related muscle loss, which slows down your metabolism. A mixture of moderate aerobic work such as cycling, swimming or running incorporating short bursts of speed where possible. Combine this with one or two strength focused sessions per week, with exercises such as press-ups, sit-ups, squats and lunges. Start out with a ten minute exercise session, three to four times a week, increasing by just a few minutes each week until you reach 30 to 40 minutes. Precede each session with a five-minute warm-up and end with gentle stretching. Most of all enjoy your workout!
 Why do my muscles feel sore after an intense workout? During the work out I’m fine but the next day I’m in a lot of pain and can’t move?
 Muscle soreness is very common and can be caused when you exercise after a long time, when you push yourself or when you try a new form of exercise. Because your body is not used to working out and your muscles are not necessarily prepared for it, you are likely to experience some muscle soreness. The good thing is that, over time, your muscles will get used to you working out and they won’t be sore anymore. If your muscles are sore it’s a good thing because you haven’t targeted those muscles before. You should try and rest for for 1 to 2 days and apply heat like a hot water bottle or soak in a warm bath with chamomile oil to relieve the soreness. Try to move as much as you can to warm up the muscles. Always warm up before your work out and stretch properly to help against muscle soreness.

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