Wellness tips for those with tight schedules

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Wellness tips for those with tight schedules

Those who believe that a toned body can only be achieved in a gym or under the watchful eyes of a personal trainer are partially right. A trainer’s guidance does help to avoid injury during strenuous physical activity. And yes, a trainer needs to be consulted at regular intervals to ensure that the right techniques are being applied to achieve the desired results when it comes to fitness and well-being.

 The danger of working out alone, especially for those who have never played a sport or exercised regularly before, is an exaggerated sense of accomplishment after a short stretch of physical activity! Receiving skilled guidance helps one understand the general and desirable standards of fitness and systematically pursue the same.

However, you can learn to maximise your resources and time to achieve jaw-dropping results. All you need to do is to stay active and motivated. Focus on those drills that benefit you the most. The focus must be on two areas:

*Physical activity
*Planned eating

For example, after a long day’s work, instead of spending the evening in front of the television, watching mind-numbing programmes, turn on some music and exercise for an hour. Other alternatives could be a swim (make the best of summer), a bicycle ride, or a run in the park. Channel surfing and meaningless internet surfing are notorious time-gobblers.

Get in touch with a nutritionist. Understand your body’s needs and make a meal plan that suits your metabolism.

Numerous calorie charts are available on the Internet. It is worth remembering the calorie values of certain food items and portions, so that the requisite amount of calories can be consumed without the risk of overeating or food poisoning.

Top tip: Avoid binging while eating a favourite dish. Control the urge to gobble. Take time to chew and relish the flavours of your food. This not only helps you cut down on quantity, it also eases the process of digestion.

Now for those who have busy schedules, the luxury of a run in the park or swim in the pool may not be easily available. Here’s a list of quick workouts that can be done at work, home or even while waiting in an airport lounge.

* The 15 minute-workout: Skipping, especially alternate leg skipping, abdominal crunches, push-ups, chin-ups, squats, side planks and front planks come in this category.
*The 30-minute workout: A 5-km run on the treadmill, or 75 suryanamaskars.
*The 45-minute workout: Approx 120 suryanamaskars or a 7-km run.
*The 60-minute workout: A 1000-calorie workout on the cross-trainer or a 9-km run on the treadmill, or a combination of both.
*Abdominal crunches
*Squats
*Side planks
*Side plank crunches
*Front plank crunches
Fact: All major muscle groups can be stretched systematically in 15 minutes.

Watch what you eat
Our calorie requirement a day can be calculated using the formula: Height in cm x 10. For example, a 175-cm-tall person requires 1,750 calories. A light breakfast and two limited thalis (plate meals), two cups of coffee/tea and two fruits a day add up to 1,500 to 1,800 calories. Remember to drink lots of water.

A ‘400-calorie burn’ workout is mandatory for all, to stay physically agile and mentally alert. A total of 400 calories can be easily burnt by running 5 to 6 kilometres or with a 10-km walk. The former takes 30 to 40 minutes, while the latter could take upto 2 hours.
Twelve sets of resistance exercises for the upper body can be done in one hour.
Every set of muscles can be worked to fatigue time in about 3 minutes. The remaining 2 minutes can be used for proper positioning, change-over and rest breathing between sets. Beginners are advised to do 30 repeats in 3 minutes, while those who practice fitness regularly can go up to 14 to 18 repeats.|

Walk ,run, swim or cycle — just get off that couch! A trainer should be able to help you with floor exercise techniques; suryanamaskar being  one among them. Plan your meals smartly. The humble thali, with generous servings of vegetables and curd, is a good example of smart food choices.

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