Making exercise enjoyable
By Anup Deb Nath

EXERCISING has become a part of most lifestyle lately. An increased awareness of health-related topics are the reasons for this new trend catching on in our country. There are many who exercise just to lose weight, while there are others who do so to stay fit and healthy.

There is a misconception in our country about health being directly related to your size, the larger the size the healthier you are and vice versa. This misconception makes many people join an exercise programme simply to lose a targeted amount of weight and leave it promptly thereafter. The result is that they put it all back on and a little extra as well. Being anorexic is certainly not the way out. A balance between what you eat, how much you eat and how much you exercise has to be maintained.

On the other extreme are people who overexercise and land up losing interest due to injuries that put them off exercise. Exercise has to be taken in the right doses otherwise its benefits could even be negated or turned into drawbacks.

These and other such queries are being taken up today with a view to help making exercising not only fun and enjoyable but also beneficial.

Is it true that to be beneficial your exercise routine needs to be so designed as to tire you out totally?

While it is certainly true that for a good workout you need to work up a good sweat and get your heart pumping at it’s optimum level, you certainly don’t want it to go to an extreme that tires you out completely. To be beneficial, any exercise must make you sweat, work your lungs and get your heart pumping at it’s target heart rate. This pace also needs to be sustained for 20-40 minutes and the entire programme must last at least three to six times a week for any results to show. If your exercise overtires you, it is not going to benefit you much.

Initially, if you are not used to exercising just a bit will get your heart pumping. Once you are in the habit of exercising and your body gets used to it, then you will find that you will be able to do much more before you reach that state. It’s best to take it easy and let your body gear up to the pace at it’s own time. Increase your workout gradually. The chances are that you will enjoy it more and tend to stick to it for a longer period of time, rather than exhausting your body, enjoyment and endurance.

Is it correct to stop in the middle of my workout to drink water, or is it better to wait till the workout is over?

Health experts have varied opinions on this. Some recommended drinking water before the workout and after instead of stopping in the middle of the workout. Others recommended drinking water whenever your body demands it, even if it is in the middle of a workout. An undisputed fact is that the body needs water to keep it hydrated and that you should certainly drink water before and after your workout. If getting a drink of water doesn’t disturb your workout, then certainly go ahead and drink it during the workout as well. If you find that the in- between drink hampers your exercise, then try to avoid it as far as possible.

How long after I eat should I exercise and how soon after my workout can I eat?

It is always better to exercise on a not-so-full stomach. If you have eaten a lot and are full up, it becomes tougher to workout and many people tend to feel uncomfortable. Light food and fruit, however, don’t hamper the system and can easily be eaten before you exercise. People differ a lot and there are many of us who can eat a fairly substantial meal and still exercise with no problems. See what suits your body and opt for that.

Eating after a workout, ideally, should include food that is high in carbohydrate and low in protein and fat, since your body has used up most of it’s nourishment and it needs to be replenished. The carbohydrates give the body much-needed glycogen which gets depleted after a workout, while the protein helps in the growth and repair of muscles.

There are many who like to eat soon after a workout since they feel hungry, while there are others who find that exercise has made them lose their appetite. Either way it would be best if you wait for about 45 minutes to an hour before you eat a heavy meal. A light snack, however, can be eaten at any time and does not really bother the system.

This feature was published on March 14, 1999