<p>Expensive creams, lotions, potions, spa treatments and more — we’ve tried them all in our quest for youthful good looks. While it may not come from an appointment at a salon, great looks can become yours with a sensible workout plan. Exercise and healthy eating habits combine to make beautiful, glowing skin. Great-looking skin can be maintained only through consistent hard work. So, it’s time to turn to your gym. A good workout plan builds: <br /><br />*Muscle strength<br />* Muscle endurance<br />*Cardio-respiratory endurance (aerobic fitness)<br /><br />Flexibility <br /><br />Weight loss or gain is always best achieved with the help of a nutritionist or dietician. Weight-loss diets attempted through starvation/ crash diets usually fail miserably, leading to deficiencies. <br /><br />Fitness and good health come from building muscle strength and muscle endurance. Your ability to repeatedly lift or carry out a muscle-dependant activity, such as doing push-ups, indicates your muscle endurance.<br /><br />Cardio-respiratory endurance refers to the strength of the heart while carrying out an aerobic or oxygen-consuming activity like running or playing a sport. Marathon runners, bicycle racers and swimmers would require strong cardio-respiratory endurance. Those with good cardio-respiratory fitness can dance all night too!<br /><br />A well-equipped gym has cardio machines, treadmills, cross-trainers or elliptical trainers, steppers or hill climbers, and stationary bicycles.<br /><br />Make sure that you are in a large, well-ventilated room with adequate natural light when you are performing cardio exercises. Most gyms have a trainer to oversee aerobics and cardio regimes. Some even offer group activities like spin cycling.<br /><br />If you want to build muscle strength and endurance, you should check if your gym has free weights, cable machines and Smith frames. <br /><br />Cable machines have weights attached at the end of a cable that runs over a pulley. Different cable machine posts exercise specific groups of muscles or individual muscles. This equipment must be operated very slowly for maximum advantage.<br /><br />Free weights and Smith frames must be used only under the supervision of a trainer as first-time users can injure themselves easily.<br /><br />Design your workout routine with a trainer and measure your progress at monthly intervals.<br /><br /> If your trainer is a certified fitness professional, s/he will be easily able to administer tests to monitor your progress. If weight loss is your overwhelming goal, note your weight and consult a nutritionist for a weight-loss diet that is practical. <br /><br />Exercise and diet can help an individual lose weight. Here’s a case study. An individual who is 5 ft 4 inches tall weighs 80 kg. His ideal weight would be 63 kg, which means he is 17 kg heavier than normal. <br /><br />If his/her basal metabolic rate is 1620 calories a day, a 1200- calorie diet can help him shed 420 calories a day. If a 90-minute workout can burn a 1420-calorie deficit, his weight will further drop by a kilo. So the individual can lose 18 kg in 108 days or four months. <br /><br />A good workout also helps one beat anxiety and stress, improve posture and skin tone, and enhance immunity. <br /><br />When you find yourself running up the stairs, walking with a straight back, leaping across fences or egging others to get active, consider your fitness goals achieved!<br /><br />Did you know?<br /><br />*Any diet below 1,200 calories will lead to specific dietary deficiencies.<br />* Each extra kilo carries 7,700 calories. <br />*Your height in centimetres, minus 100 points, is your ideal weight.<br /><br />*Your basal metabolic rate, the rate at which your body burns calories, is calculated by multiplying your height in centimetres by 10. <br /><br />*To lose weight, you must work on building a calorie deficit. You will lose weight predictably, assuming you do not cheat on the diet or exercise plan suggested by your doctor and trainer.</p>
<p>Expensive creams, lotions, potions, spa treatments and more — we’ve tried them all in our quest for youthful good looks. While it may not come from an appointment at a salon, great looks can become yours with a sensible workout plan. Exercise and healthy eating habits combine to make beautiful, glowing skin. Great-looking skin can be maintained only through consistent hard work. So, it’s time to turn to your gym. A good workout plan builds: <br /><br />*Muscle strength<br />* Muscle endurance<br />*Cardio-respiratory endurance (aerobic fitness)<br /><br />Flexibility <br /><br />Weight loss or gain is always best achieved with the help of a nutritionist or dietician. Weight-loss diets attempted through starvation/ crash diets usually fail miserably, leading to deficiencies. <br /><br />Fitness and good health come from building muscle strength and muscle endurance. Your ability to repeatedly lift or carry out a muscle-dependant activity, such as doing push-ups, indicates your muscle endurance.<br /><br />Cardio-respiratory endurance refers to the strength of the heart while carrying out an aerobic or oxygen-consuming activity like running or playing a sport. Marathon runners, bicycle racers and swimmers would require strong cardio-respiratory endurance. Those with good cardio-respiratory fitness can dance all night too!<br /><br />A well-equipped gym has cardio machines, treadmills, cross-trainers or elliptical trainers, steppers or hill climbers, and stationary bicycles.<br /><br />Make sure that you are in a large, well-ventilated room with adequate natural light when you are performing cardio exercises. Most gyms have a trainer to oversee aerobics and cardio regimes. Some even offer group activities like spin cycling.<br /><br />If you want to build muscle strength and endurance, you should check if your gym has free weights, cable machines and Smith frames. <br /><br />Cable machines have weights attached at the end of a cable that runs over a pulley. Different cable machine posts exercise specific groups of muscles or individual muscles. This equipment must be operated very slowly for maximum advantage.<br /><br />Free weights and Smith frames must be used only under the supervision of a trainer as first-time users can injure themselves easily.<br /><br />Design your workout routine with a trainer and measure your progress at monthly intervals.<br /><br /> If your trainer is a certified fitness professional, s/he will be easily able to administer tests to monitor your progress. If weight loss is your overwhelming goal, note your weight and consult a nutritionist for a weight-loss diet that is practical. <br /><br />Exercise and diet can help an individual lose weight. Here’s a case study. An individual who is 5 ft 4 inches tall weighs 80 kg. His ideal weight would be 63 kg, which means he is 17 kg heavier than normal. <br /><br />If his/her basal metabolic rate is 1620 calories a day, a 1200- calorie diet can help him shed 420 calories a day. If a 90-minute workout can burn a 1420-calorie deficit, his weight will further drop by a kilo. So the individual can lose 18 kg in 108 days or four months. <br /><br />A good workout also helps one beat anxiety and stress, improve posture and skin tone, and enhance immunity. <br /><br />When you find yourself running up the stairs, walking with a straight back, leaping across fences or egging others to get active, consider your fitness goals achieved!<br /><br />Did you know?<br /><br />*Any diet below 1,200 calories will lead to specific dietary deficiencies.<br />* Each extra kilo carries 7,700 calories. <br />*Your height in centimetres, minus 100 points, is your ideal weight.<br /><br />*Your basal metabolic rate, the rate at which your body burns calories, is calculated by multiplying your height in centimetres by 10. <br /><br />*To lose weight, you must work on building a calorie deficit. You will lose weight predictably, assuming you do not cheat on the diet or exercise plan suggested by your doctor and trainer.</p>
