I am in my late teens and I enjoy running. I wish to take part in marathons. What are some of the exercises that I need to perform to improve my skills and my stamina? - Rahul R
No matter how much you enjoy running, you need to start training for a marathon at least three to four months in advance. Here are a few pointers:
* Find an experienced marathoner or a running coach to guide you.
* Buy the right pair of running shoes. Never settle for any regular pair.
* Track the time you are clocking during your practice sessions.
* Get your food right. You simply don't need more calories, instead you need more good carbs like pasta, rice, vegetables, fruits etc.
* Get your breathing and running technique corrected.
* Strength training is crucial for good endurance. Although a lot of lower body exercise is involved in running, it is important to strengthen your core.
* Add squats, lunges, pistol squats, junk squats, planks, bird dog, lateral shuffle for the IT band, burpees, hollow hold and superman in your fitness routine.
Do your strength workout at least two to three times a week.
I am a 27-year-old man and weigh about 75 kg. I will be getting married in 7 months. What kind of fitness regimen should I follow in order to look fit and toned on my wedding day? - Divya Pratap Singh
Congratulations on your wedding. Seven months is a good amount of time and you can really transform your body. Losing weight is a combination of strength and conditioning.
When I say strength, you will need to do three days of weight training or body weight training, and the movements will include push-ups, pull-ups, squats, weighted squats, lunges, dead lifts, bench press etc.
When I say conditioning, I mean all activities that can contribute to fat burning like running, boxing, cycling and zumba. Running twice a week will contribute to significant weight loss.
Apart from exercise, the most important element to weight loss is food. You MUST eat right and eat clean. Consult a qualified nutritionist for diet dos and don'ts.
There are many reasons for losing sleep, and multiple things one can do to induce sleep, like meditate before you go to bed, have chamomile tea or walnuts etc.
And then there is exercise that is said to help one sleep better. Insomnia is a result of anxiety, depression, elevated arousal, and exercise is known to reduce all these.
Although there is no absolute research done around exercise being the real solution for insomnia, it certainly helps.
A fitness expert at Curefit, Shwetambari Shetty specialises in zumba, cross-fit, functional and kettlebell exercises.