Doctors D S Krupa Shankar and Suma Krupa Shankar elaborate on the benefits of hitting the gymnasium, nuances of its routine and how the body reacts to a fitness regime
Though most people go to the gym to lose/gain weight, fitness is more about what you can do with your body and not how it looks. When you pursue fitness, good looks will automatically follow.
Weight loss or gain is achieved using the same means listed above, in addition to advice from a nutritionist or dietitian. Weightloss diets attempted through fasting and eating food, assumed to be of low calories, fail miserably, lead to deficiencies and end in failure and frustration.
Muscle strength is about the maximum work a muscle group can do at once. For example, the maximum weight that can be lifted at once. Muscle endurance is the ability to repeatedly lift or carry out muscle– dependent activity, for example, the number of push–ups or pull–ups that can be done, or the number of times one can lift 30 or 40 kg weights using just one group of muscles such as biceps or the chest muscles.
Cardio–respiratory endurance refers to carrying out aerobic or oxygen– consuming activity like running over long periods of time. Cardio means heart, respiratory means lungs, cardio–respiratory fitness refers to how well these two organs can function in order to meet the oxygen needs of large groups of muscles in vigorous action over long periods of time.
Fitness implies being able to fully deploy physical abilities over periods of time in a day and remain in a physical condition that will permit this over the years. Physical fitness is maintained through regular practice. One way of doing this is by hitting the gym regularly.
What does one do in a gym?
A gymnasium is used to enhance and maintain the following components of physical fitness:
- Muscle strength
- Muscle endurance
- Cardiorespiratory endurance (aerobic fitness)
- Cardio–respiratory fitness
- Cardio machines: Treadmill, cross–trainer or elliptical trainer, stepper or hill climber, stationary bicycle, which can be used at will by walk–in users
- Aerobics: Aerobics hall with aerobics trainers
- Muscle strength and muscle endurance: Free weights, Smith frame and cable machines. These devices have to be operated by the user very slowly to gain advantage and must be used under trainer supervision. It’s important to be fit under various categories measured from the day you join the gym. Design workouts with the help of a trainer and then measure again at monthly intervals to mark your progress and reach the fitness level recommended for your age and gender.
- Any diet below 1,200 calories will lead to specific dietary deficiencies
- Each extra kilogramme is about 7,700 calories. Your height in centimetres minus 100 is your ideal weight.
- Your basal metabolic rate, ie, the rate at which your body burns calories is calculated by multiplying your height in centimetres by 10.
- To lose weight, all you have to do is build a calorie deficit, and you will lose weight predictably, assuming that you have no other hormone disorders and you do not cheat on the diet or exercise
Facts about weight loss
Go, get a life, leap off the couch, turn off the TV, and make it to the nearest gym.