<b>Fit & Proper:</b> Things you shouldn't ignore while working out

Samesh Sanga has been going to the gym for six months. In the initial two to three months, he lost weight and his muscles toned up, but now his fitness seems to have hit a plateau. He doesn't seem to be gaining much from the cardiovascular and weight training regime he has been following. Besides, his ankles hurt and his back feels stiff.

Exercise is the key to staying fit, but there are some things you must pay heed to so as to make your workout fruitful and to avoid accidents or injuries.

A training goal
Purely from a motivational point of view, it is important to have a training or performance goal. You can set your eyes on the prize and focus on the task at hand. Keep the goal realistic, but don't make it too easy. You could enter for an event or a race even if it is months away. This will motivate and drive you to put in the time and prove to yourself that you can do it.

A training plan
A structured plan is vital to the success of any business or sport. Set goals, ensure that you have a plan that not only guides you to do what you need to do, but also acts as a tool that monitors your progress over weeks and months.

Resistance exercise
Don't ignore resistance exercises and focus only on aerobics, even if weight loss is your main objective. A resistance exercise programme has many benefits in general conditioning, health, functional strength and increased metabolism. A balanced combination of resistance and aerobic exercises is sure to deliver results.

The 30-minute workout
Don't underestimate the value of the 30-minute workout. Many use time - or the lack of it - as their excuse not to go for a workout. With a well-structured, 30-minute workout, you can achieve very good results. Plan well before you enter the gym on what you want to do and at what intensity. Once you start, go all out to get the most from your time in the gym.

Rest intervals
Between sets, the muscle needs time to recover. Depending on your training goals, these intervals can last from 10 to 180 seconds. Use your recovery interval wisely to get the most out of your session. And, don't waste valuable time chatting when you should be exercising.

Sports drinks
Nutrition and hydration are important ingredients for the success of any training programme. However, if weight loss is one of your training goals, don't drink high energy or sports drinks during the workout. Usually they contain high amounts of calories and sugar. By drinking these, you only put back the calories that you burn during your session. Sometimes, you will even put back more calories than you burn. Stay hydrated - the best way to do that is with water.

Routines
The body quickly gets used to a specific workout routine. You will see good results for a few weeks and then things will stand still, with little progress. Change the order of exercises every now and then. Ideally, a training programme should be changed every four to six weeks.

Core and abdominal training
Don't ignore the importance of core or abdominal training. More important, do not leave these exercises for the end of your routine. Incorporate total body and functional core exercises in your routine. Work on a good posture and controlled movements. You can even do some of these exercises in between sets during your normal exercise routine.

QUICK TIPS

• A good warm-up session is equivalent to a powerful workout session. Always spend
• 10-15 minutes warming up to loosen the muscles.
• Choose clothes and shoes designed for your type of exercise.
• For strength training, being in good shape is essential. Use no weights or very light weights when learning the exercises. Do not hurry to finish reps or sets, or struggle to lift heavier weights.
• Drink water according to the intensity of your workout. For most people, simply drinking plenty of water is sufficient. But if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids and essential electrolytes.

Adrian Le
Strength & conditioning director, Prosport Fitness & Sports Clinic, Mumbai