Exercise – Opinion Vs Fact

It says “Either you make excuse or you make money”, same applies to Exercise and Fitness. We all know the importance of doing Exercise in our life. But either people don't do it or do it in an incorrect pattern. Over some time, I realized the reasons behind this is that people are having their own opinion as well as myths about the exercise and their whole definition of health is misplaced.

Here are few facts I would like to discuss as Fitness Coach, If you are one of those having some or other opinion or myths about Exercise, Lets clear that cloud, so everyone can start, start with the right mindset.

Me: Today everyone is so much busy in their work and hectic life, that there is no time for themselves. So the solution here is to prioritize daily events and do some modification in the timetable.

Here is the role of your decision and discussion with Fitness coach comes into the picture.

If you are getting up every day, say at 7 am, can you start getting up at 6:45 am and start with 5 to 10 minutes of exercise. A fitness coach can design a workout program depending upon your need and comfort. E.g.static stretches, dynamic stretches, resistance training, structural exercise, functional workout. The goal is TO START. If you do this consecutively for 30 days, do you know the compound effect of this? It's 150 minutes of exercise!! Surprised! From no time to 150 minutes. So just START.

Me: Height is majorly a genetic dependent factor which also influences hormones and your nutrition intake mainly Calcium, Protein and Phosphorus. Logically speaking, this is the phase when growth hormones, sex hormones are at their peak for overall growth and development of Body. Functional exercise and weight training exercise is proven to have a boosting effect on all this. They also help to increase nutrients absorption that improves bone density.

Me: First thing is weight training is for musculoskeletal strengthening which is important for men as well as for women. Male hormones are responsible for Muscle hypertrophy in boys, therefore girls need not worry about this. Girls who are having hormonal imbalance would get great help with a weight training exercise.

Me: Before giving a relative explanation, I would like to ask what would have happened if we had trigonometry in the first standard. I think you got my point clear. If we respect our mental system, we should go at the same pace as our physical system.

So many people are fired up or overexcited or having some time-bound goal. And on first day/week, they think of lifting heavy weights or doing 100 squats or even do three-four hours exercise session will give them the quick result. But here, it's important to know, the reason for starting exercise should not be a quick fix treatment but to adopt it as a healthy habit for a lifetime. Lifting Heavy weights is, of course, gives a great effect, but it should not come at the cost of any injury.

What’s the right intensity of weight and rep range in our first initial days depend on our current fitness level, our age, our fitness goal and medical history. Start the exercise which sustains long.

Me: This fear is heard not only for Exercise but also for dancing, swimming and even doing Surya namaskar.

As explained above, the purpose of exercise and starting with what's going to be sustainable is important at this point of discussion also. I feel, why we should start with a doubt that I will not continue with this particular exercise for longer.

An important point of discussion here is, muscles help to hold our skin tighter. That means as long as we do any form of exercise, muscle tone and strength are going to get maintained.

Any form of exercise mentioned above whether it is swimming or weight training or yogasana, tones muscle with their way. What does this mean, do exercise for your total health. Make a weekly schedule with the help of fitness coach, where you can do all kind of exercise so the fear of not doing an exercise (one kind) will not exist.

Me: Our muscles need energy to move, but the way they generate energy can vary depending on the type of workout we're doing.

High intensity exercises, like sprinting, plyometrics, weight lifting and high-intensity interval training (HIIT), our muscles use anaerobic energy pathway — meaning in the absence of oxygen. "When our muscles are making energy anaerobically, lactic acid is created as a byproduct,". "It does build up in the muscle during exercise, and our muscle can be chock-full of it by the time you finish a strenuous workout.

A different soreness happens when we try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS. DOMS can also happen when we perform a familiar activity but we go extra hard.

Muscles grow and get stronger when we work them enough to cause tiny tears (catabolism) in the muscle tissue activating to generate new tissues (anabolism). This wear & tear is natural process but cause mild discomfort.

This soreness pain is bilateral that means,at both arms, both hamstring, etc at a time.

To avoid / reduce this type of pain, experts recommend to try an outdoor sport or aerobic exercise or static stretching and remain active following that workout day, this helps to cut the duration by one-third. Aerobic energy pathway uses that lactic acid.

During Active lifestyle or aerobic exercise, recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Bottom line is Take it as a sign that workout is working for for us.

See doctor if having- Pain that is constant, sharp, or worsening at joints or at particular single muscle after exercise. Pain in the area of a previous injury or surgery. A painful area that looks deformed, bruised, or swollen.

Disclaimer : This blog is informative, its application must be done under the guidance of a health professional.