In the pursuit of a healthy lifestyle, engaging in rigorous exercise has proven benefits, but it also carries potential hazards if precautions are neglected. As fitness enthusiasts strive to enhance their well-being, understanding the crucial steps to safeguard their health during workouts becomes paramount. There are essentials of maintaining vital signs and optimising exercise routines.
“From wearing an appropriate pair of clothes to watching out for any pains in the muscles, one needs to be alert during the three stages of the hard work,” says Jason P Mathai (Thomas), a certified fitness trainer from Perfect Fitness who visits gyms in other countries to train the trainers.
“One can have a light meal half an hour before a workout, which may include carbohydrates. A banana or low-fat natural yoghurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk will be sufficient to keep the activities going. By all means, one should avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise,” he adds.
Most important is to have a good sleep before the workout, ideally 8 hours rest, but even seven can be accepted, but sleep is a must pre-workout.
“Maintaining good hydration is important during the three stages of workout; even keep sipping during the workout. But these all start with ensuring proper fitting clothes and shoes as per the exercises, as it will allow you to do the exercises comfortably,” observes Dr Dilip Singhvi, Specialist in Internal Medicine at Shifa Hospital.
A light snack before the workout is advisable as it helps replenish carbohydrates and proteins. Also, one needs to warm up before the workout, as it helps raise the body temperature, springs the muscles into action and prepares one for the workout ahead.
“Conditioning your body before or after exercise is vital for improvement and recovery. One of the best things to do after a workout is a gentle stretch session to prevent muscles from seizing. If you workout before or after work, don’t return immediately to a static position at your desk or in your car. Cool down gently and return your body to its pre-workout state,” says Dr Viresh Chopra.
Eating the right foods before and after exercise will fuel workouts and provide the proper nutrients to repair muscles. Tracking your workouts will highlight any improvements or dips in performance while increasing motivation.
“Most important point to remember is to avoid doing workouts in case of pain, especially in joints or muscles or illness like flu,” added Dr Singhvi.
“Similarly, post-workout, a cool down is required and should be done; mostly, it’s a forgotten phase. Some light stretching is to be done and not to hit the desk, work, or car straight away,” the doctor added.
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