“What should I do for a workout?” is a question one tends to ask before planning to enrol in a gym.
After all, many people are interested in getting started with strength training and want to know what exactly is a workout routine at the gym.
There are many factors worth considering like a person’s biology, age, goals, diet, free time availability and chronic illnesses or heart problems.
Then there is the question of diet. Do I eat hard boiled food and green salad the whole year when exercising? Perish the thought. None can diet round the year. Food intake needs to be balanced and proper or it can impact motivation. Enjoy workout or you won’t sustain it for long. It should be 5 days a week. Be sure to work out on Mondays to start the week well. Never go on 3 days flow without workout nor push too hard at gym to get that V-Taper which body builders have. Things don’t happen overnight. A 45 minute is enough for an average person to spend at gym.
PRE-& POST WORKOUT CARB
Pre-workout carb is most essential as it acts as fuel. Banana, oats, wholegrain bread, fruit & yogurt are pre-carb stuff.
Bananas are loaded with digestible carbohydrates which are fuel and combined with potassium protect nerve and muscle function.
Oats also good source of fuel being rich in fibre, which means there is a slow release of carbohydrates into the bloodstream for a longer workout. Similarly, wholegrain bread is rich in carbohydrates. For those hitting the gym during lunch break, wholegrain bread taken 45 minutes before leaving for gym is a good idea. Post-workout carb is for replenishment after a workout. Human body deals with nutrients differently at different times, depending on type of activity.
What is consumed before, during, and especially after workout assumes great importance. Muscle protein synthesis increases slightly (or remains unchanged) after resistance workouts, while protein breakdown increases dramatically. Since there is lot more breaking-down than building-up the relationship between “rate of muscle protein synthesis” and “muscle protein breakdown” represents metabolic basis for muscle growth.
Given the fast depletion of glycogen post-workout, carbs are vital to replenish burnt muscle glycogen which are main fuel resources during training.
Glycogen is stored form of glucose. Some post workout carbs are egg omelette, wholegrain toast, sweet potato, yogurt, banana, berries, and granola.
Pre-workout carbs helps to train more strenuously in the gym without feeling lazy or drowsy while post workout carbs keep the body healthy.
During heavy workout glycogen chain is broken and should be replenished to generate ATP, which is source of energy for every cell in the body.
ATP or Adenosine Triphosphate (ATP) is the biochemical way of storing and using energy.
Coming to training part. Eat in short intervals without overloading the stomach.
Avoid big meal and instead break it up into 5-7 meals a day. Drink plenty of water before, during and after a workout.
There is a misconception eating less is more beneficial. For daily regimen at the gym the body needs more food to burn and recover unlike someone sitting at desk all day.
Cardio after weights is a better option than before weights. Cardio exercises like running, brisk walking, swimming, biking, or aerobics are endurance exercises that help burn fat faster.
For those interested in quick results it is HIIT or Hight Intensity Interval Training. It is a technique of building stamina through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training keeps heart rate up and burns more fat in lesser time.
But the simple mantra for staying fit is to do simple exercises daily like brisk walking or yoga. Drink enough water, breathe fresh air, get daily dose of sunshine, avoid stress by learning to relax, eat fruits & vegetables and don’t delay going to bed on time.
(Shaad Amin, a BBA student and a fitness online coach can be contacted at email@example.com)