Separating myth from fact in gymming

Staying Fit

Before you join a gym, everyone around you suggests his own idea of what you should or not be doing in the gym.

The know-it-all attitude of people around you makes you believe anything and you often end up doing more than your body needs. Metrolife brings to you some basic gymming facts and separates them from the myths.

Most of the injuries that are caused during exercising in a gym are because of misinformation that is gathered from everyone who pretends to know everything about the machines, weight-lifting or the amount of time and effort required for exercise.

When initiating a weight lifting programme or fresh exercises, one should always start with lighter weights by choosing the weight that you are comfortable with.

Then gradually add more weight to reach to your optimal strength and maintain that level effectively. “You don’t have to push your body to do more exercise or lift heavy weights straightaway. Always ensure that you have  incorporated warm-ups, str­e­t­c­hes or flexibility exercises in­to your routine. This helps in diminishing the risk of injuries by increasing blood flow and loosening up the muscles for work that you are supposed to do. Using appropriate weights is essential not only to work the muscles accurately but also for averting injuries. Exercises should be done in full swing but at a slow pace and in a controlled manner,” says Arun Kumar, a trainer.

People believe that running on a treadmill puts less stress on their knees than running on tracks where in reality, its a myth. Gym enthusiasts often running on a treadmill for 30 to 40 minutes. But it actually doesn’t matter if you run on a road or on the treadmill. Running impacts the knees because the body weight relies on joints which causes stress. This impact should be reduced by varying your workout instead of running for a long time at a stretch.

Another myth is that working up a sweat is a must. Sweating isn't necessary when you workout. It is possible to loose calories even with light weight training or just by walking.
“Even weightlifting is not just about lifting weights. It includes proper breathing technique while lifting heavy weights, like by holding the breath while lifting the weight you may be at risk of an increase in blood pressure and starve your brain of oxygen. You should try to exhale during the main exertion phase, and inhale during the phase and come back gradually. That is why it is necessary to have a trainer around, always,” says Kumar.

“Get a comprehensive physical check up before initiating a strength-training programme is neccesary. You could be directed to alter or even avert weight lifting exercises especially if you are facing muscle or joint problems, seizure disorders, heart diseases, high blood pressure or  if you have had injuries in the recent past or any other unwanted physical condition that may be prone to serious consequences,” advices Dr. R K Mehra, a cardiologist.

One of the key factors during and after exercise is keeping yourself hydrated. While working out, one loses a lot of water and important body salts in the form of sweat and hence it is very important to replenish them. Keep sipping (don’t gulp a lot) little water every 15 to 20 minutes during routine. Consumption of 450 to 600 ml of water after exercise replaces lost water and keeps you hydrated.