The Rules of Fitness

    • Ragini Bharadwaj
    • Publish Date: May 29 2016 1:25PM
    • |
    • Updated Date: Jun 3 2016 6:57PM
The Rules of Fitness

Fitness experts Anuj Gandhi and Aviey Verma outline exercising do’s and don't s for teens...

 

Fitness is combination of diet, sleep and proper workout. You can't get fit by only doing exercise or by only following a diet. By working on your diet and combining it with appropriate sleep and fitness will bring help you get fit and healthy in the right sense of the word. 

Workout time of 45 minutes: Teenage is all about growth. Both over and under performance in terms of exercise is harmful. A 45-minute workout packaged with functional activities like walking, climbing staircase among others, can work wonders.

Drink lots of water:  Staying hydrated round the day is very essential and teens should drink at least 2.5 liters of water daily. Water is essential as it is medium for metabolic reactions. It also helps lubricate joints, cushion organs and regulate body temperature.

Don't forget to warm up and cooling down: Begin your workout with some easy exercises or mild stretching before you do any physical activity. This warms up your muscles. Stretching makes your muscles and joints flexible. Post exercise, stretching is also important in cooling down process.

Take rest: Rest is very vital cog in your workout regime as it helps your muscles grow. You must let your muscles rest for 48 hours after workout before you can work that same muscle out again.

Seek guidance: When you first step into a gym, always ask the trainer to create a routine for you. Ask the trainer how each exercise in the routine is to be performed. Discuss your goals with him before you start your workout. He will make a routine accordingly.

Proper breathing: Breathing can make or break any fitness activity.  So keep a strict watch on your breathing pattern as you work out. Seek professional help in case of doubt. Always breathe out during exertion part of exercise.

No weight lifting: Teens should avoid heavy weights as it could disrupt growth plates. Basically, their skeletal structure cannot handle it. It is advisable that teens stick to muscular endurance exercises.

Play games/sports: Outdoor games and sport like cycling or running in teen’s routine can be beneficial. Overweight teens can join some team sport that is grouped by skill.

Chest exercise daily is a big NO: Teens, specially boys, have this earnest desire to have broad chests. This muscle group gets very tight and is over developed as they reach 20 and they are prone to muscle break down or wear and tear.

Progress slowly:  The day you start your exercise, do very little and slowly each day include new exercises. This is essential to check injury and over exertion. Keep your parents and doctors informed and discuss any unfriendly pattern observed during exercise.

Make small changes: It is not necessary that a big schedule is required. Even a small change of opting for bicycle to school instead school bus, or getting off the bus, a few blocks away and walking home, can make a big difference.

Add music: Playing motivating music adds on to the joy of workout at gym and breaks the monotony. The process of creating and controlling music in time to one’s exercise improves the experience even more.

Follow right techniques:  Always follow correct form and technique while performing the exercise. Focus more on engaging the individual muscles rather than the weight you are lifting.

Set long term goals: Don’t be in a hurry and always avoid shortcuts. Try and have a vision for the long term. That means having a goal of coming to the gym regularly five days a week for the next one year.

Small changes will accumulate to big results.

Peer push: Always have friends who are more motivated for exercise than you. Having a motivated workout buddy is one of the most essential things to have.  Also, working out regularly will ensure you stay away from bad habits.

Know when to not exercise: Don’t do it for the sake of doing. Avoid exercise if you are not feeling well or having pain in the muscles. This will further cause damage.

Change is the name of the game: Change your workout routine every two months. This way your muscles will not get used to the same movement.

Go for overall development: Focus on compound movements such as squats, deadlifts and bench press. These are very useful to have a strong core. Overall development will take place when these basic movements are performed.

Reward yourself for every milestone you achieve: Set a goal for yourself and reward yourself when you achieve that goal. This will ensure that you have something to look forward too.

 

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